You see the photos, you dream of the adventure—pedalling past ancient temples, winding along stunning coastlines, and discovering a country from the best seat in the world. But then, a little voice whispers, “Am I actually fit enough to do that?”
If you’ve ever had that doubt, we want you to know two things. First, you are not alone. It’s the most common question we get. Second, the answer is almost certainly, yes!
You don’t need to be a super-athlete to enjoy a cycling tour. Our journeys are about discovery, not speed. The goal is simply to be comfortable enough in the saddle to enjoy the incredible scenery, food, and culture around you.
This simple 6-week training plan is designed for beginners. It’s not about intense training; it’s about building confidence and endurance so you can have the time of your life.
Before You Start: The Right Mindset
- The Goal is “Time in the Saddle”: Forget about speed and distance. The single most important thing you can do is get your body used to sitting on a bike for a period of time. Our plan focuses on duration, not mileage.
- Get a Health Check: It’s always a good idea to consult your doctor before starting any new fitness program, especially if you have pre-existing health conditions.
- Check Your Bike: You don’t need a fancy road bike. Just make sure the bike you train on is comfortable. Check that the saddle is at the right height (your leg should be almost straight at the bottom of the pedal stroke) and that the tyres are properly inflated.
- Consistency Over Intensity: A few manageable rides each week are far more effective than one painful, exhausting ride that puts you off cycling for days.
The 6-Week “Comfort is King” Training Plan
This plan assumes three rides per week: two shorter rides during the work week and one longer ride on the weekend. Feel free to adapt it to your schedule.
| Week | Ride 1 (Mid-Week) | Ride 2 (Mid-Week) | Ride 3 (Weekend Long Ride) |
| Week 1 | 30 mins Gentle, flat terrain. Focus on steady pedalling. | 30 mins Gentle, flat terrain. Just get comfortable. | 45-60 mins Find a nice route and enjoy the scenery. |
| Week 2 | 35-40 mins Find a small hill or two if you can. | 35-40 mins Focus on keeping a consistent pace. | 75 mins (1 hr 15 mins) Explore a little further than last week. |
| Week 3 | 45 mins Push the pace a little on any flat sections. | 45 mins Try to stand up on the pedals for short bursts. | 90 mins (1 hr 30 mins) Your first “long” ride! Pack a snack. |
| Week 4 | 50 mins Feeling stronger! Focus on smooth pedalling. | 50 mins Mix in a few gentle hills if possible. | 120 mins (2 hours) A huge milestone! You’re ready for a tour. |
| Week 5 | 60 mins Your longest mid-week ride. You’ve got this. | 45 mins An easier ride to keep your legs fresh. | 150 mins (2 hrs 30 mins) Your peak ride! This proves you can handle a day on tour. |
| Week 6 | 30 mins Taper Week! Easy, gentle spin. | 30 mins Easy, gentle spin. | No ride, or 30 mins very easy Rest up! Let your body recover for the trip. |
Beyond the Bike: Essential Cross-Training
A little work off the bike goes a long way to improving your comfort on it.
- Core Strength: A strong core supports your back and reduces fatigue. Just 5-10 minutes of simple exercises like planks and bridges a few times a week can work wonders.
- Stretching: Cycling can tighten your leg muscles. Spend a few minutes after each ride stretching your hamstrings, quadriceps, and hips to improve flexibility and prevent injury.
Our Top Tips for Success
- Fuel and Hydrate: Always bring a water bottle on your rides. For rides over 90 minutes, take a small snack like a banana or granola bar.
- Listen to Your Body: It’s okay to have tired days. If you’re feeling exhausted, take an extra rest day. Rest is when your muscles get stronger.
- The Support Vehicle is Your Friend: Remember, on a Bicycle Wanders tour, our support vehicle is always there for you. If you get tired, you can hop in for a bit. There is zero pressure to ride every single kilometre. This is your holiday!
You’re Ready for Adventure!
This plan isn’t about transforming you into a professional cyclist. It’s about building a foundation of fitness that allows you to show up for your trip feeling confident, comfortable, and ready to enjoy every moment.
The training is part of the journey, but the real prize is the adventure itself.
Now that you have a plan to get ready, the only thing left is to decide where your training will take you. Explore our incredible guided tours in Asia and imagine the possibilities!
