How to Prepare for a Cycling Tour: 6 Tips to Get You Ready

Booking a cycling tour sounds like the ultimate adventure: days on the bike, epic scenery, great food, and the satisfaction of covering serious ground under your own steam. But here’s the reality: if you’re not prepared, the dream ride can turn into a grind. Here, without fluff, is how to prepare for a cycling tour.

“People often underestimate what it means to ride back-to-back days,” says Damian Hancock, co-founder of A’QTO Cycling, a company that’s been running guided cycling tours in Italy for over a decade. According to Damian, success on a cycling tour isn’t about being the fastest in the group, but about preparing for the specific demands of the ride and pacing yourself.

Here’s how to make sure you’re ready to enjoy every kilometre, not just survive it.

1. Choose the Right Tour 

Step one: match the tour to you. A cycling holiday in the Dolomites is very different from rolling through the vine laden hills of Tuscany, and you’ll have a very different riding experience depending on which you pick.

“Look closely at the daily distances, the elevation, and the style of riding required,” Damian says. “If you’ve never climbed more than 300 metres in a ride, don’t jump straight into a mountain-heavy trip. You’ll enjoy it much more if it’s aligned with your current ability and goals, unless you’re prepared to train hard for it, of course.”

Pro tip: Ask the operator about average daily riding time and elevation gain, not just distance. A short mountain ride can feel harder than a long flat one.

2. Train for What You’ll Ride

Once you’ve locked in a tour, start training for the reality of the route. Going to the mountains? Prioritise hill repeats and strength on climbs. Expecting long days in the saddle? Work on tempo rides and endurance.

“The more your training mirrors the terrain and effort of the tour, the smoother the transition will be,” Damian explains. “You don’t want the first day to be a shock to the system.”

If you live somewhere flat but you’ve booked a climbing trip, simulate hills with strength work, low-cadence efforts, and indoor trainers, “climbing” on routes similar to those that you’ll be riding.

3. Back-to-Back Rides Are Key

Weekend warriors beware: one big ride each weekend doesn’t prepare you for a week of riding in Italy. The secret is to arrive with km’s in your legs and a body that is accustomed to the feeling of fatigue.

“On a tour, it’s the consecutive days of riding, particularly from day 4 onwards, when fatigue can set in,” Damian says. “So in training, ride on consecutive days. Even two to three back-to-back 50km rides will help your body adapt to that feeling.”

Here’s how to prepare for multi-day cycling tour. First, start with two days in a row, then build to three and ideally four. It’s about consistency, not one-off rides.

4. Nail Your Nutrition (Before You Go)

Nutrition and hydration can make or break your tour. If you’ve never fuelled properly, now’s the time to practise. How to prepare for a cycling tour largely comes down to

“Don’t try new things when you’re away,” Damian warns. “Work out in training what foods and hydration your body likes.”

As a rule of thumb, aim to eat something every 45–60 minutes on long rides, and sip water consistently. Add electrolytes on hot days to avoid cramping. And yes, that post-ride beer is fine as it actually can aid recovery, provided you stop at one. 

5. Pack Recovery Into Your Plan

It’s not just the riding that counts. Sleep, stretching, and active recovery are what allow you to wake up ready to do it again.

“Simple things like foam rolling, stretching your hips and hamstrings, and getting adequate fuel after a ride make a massive difference,” Damian says. “On tour, your pre-tour preparation and also your recovery are the difference between feeling strong on day five or just hanging on. TIP: Bring compact tools: a spikey ball for tight spots, a stretch band, and magnesium tablets can all help.

6. Train Your Mind Too

Cycling tours aren’t just physical – they’re also mental. There can be challenging weather, longer climbs than you expected, or days where your legs just don’t show up.

“Expect the tough patches,” Damian says. “If you go in knowing there will be moments of fatigue or self-doubt, it’s easier to ride through them. Your determination and persistence to keep going is part of what makes these trips so rewarding.”

Group dynamics also play a role. Tours often mix riders of different abilities. Ride at your own pace, stay fuelled, and don’t worry about being the fastest, or even the slowest, it’s about enjoying the ride. As an example, on a recent tour, the slowest rider on our first day, was the rider that was first to the summit of a 28km climb, seven days later. It’s the beauty of determination and pacing yourself.

Botton Line: How to prepare for a cycling tour

How to prepare for a cycling tour comes down to matching the right trip with the right preparation. Pick a route that suits your fitness levels and goals, train specifically for the terrain, ride on tired legs, dial in your nutrition, prioritise recovery, and go in with a strong mindset.

“Cycling tours are about more than riding,” Damian says. “They’re about cultural immersion, great food and wine, and shared experiences. The more prepared you are, the more you’ll be able to enjoy every aspect of the ride.”

Do the work before you go, and your cycling holiday won’t just be about getting through the miles, it’ll be the ride of your life.

Founded by Nancy De Losa and Damian Hancock, A’qto Cycling creates boutique cycling and adventure tours across Italy’s most captivating regions. With dedicated options for experienced cyclists and active adventurers, every journey is designed to connect guests with the landscape, the people, and the slower pace of Italian life, both on and off the bike. From Tuscany and Puglia to the Dolomites, Sicily, Sardinia, and beyond, A’qto delivers enriching small-group travel that goes beyond the saddle.

FAQs

Q1: How many weeks should I train for a cycling tour?A: Most riders benefit from 8–12 weeks of focused training that mirrors the route: hills for mountains, tempo for long days, plus 2–4 blocks of back-to-back rides.Q2: What counts more: distance or elevation?A: Elevation changes effort. A short mountain stage can feel harder than a longer flat ride. Check daily elevation gain and average ride time, not distance alone.Q3: How do I fuel during consecutive days of riding?A: Eat every 45–60 minutes on long rides, sip water steadily, add electrolytes in heat, and repeat what worked in training. Don’t experiment on tour.Q4: How do I prepare if I live somewhere flat?A: Use low-cadence strength work, indoor “climbs” at sustained power, gym lifts for legs and core, and wind or headwind sessions to simulate sustained effort.Q5: What simple recovery should I pack?A: A mini roller or spiky ball, a light stretch band, magnesium tablets if they suit you, and a plan: stretch hips and hamstrings, eat soon after rides, sleep.

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