HOW TO PREPARE FOR A BIKE TOUR | Taiwan Cycling Tour

There are many ways in which to prepare for a Taiwan Cycling Tour. Some are physical, some are mental but all are equally important. To help you get in shape and in the right mentality so you can enjoy yout tour to the most we have compiled a couple of tips and some advice that you can apply before leaving your country. Hope they can help you and see you soon!

SCHEDULING RUNS

While preparing for a cycling tour of Taiwan it is important to listen to your body and push yourself to get better every day but not so much that you end up injured. To start you off with training we recommend following this sample schedule. Be aware that you can modify it if you see it is too light or too hard for you. Adding kilometers or reducing the intensity according to your needs.

1. Endurance day: Bike at moderate intensity for 2 and a half hours. Pick a familiar circuit or road and if it has some inclines and declines then, all the better.

2. Rest: just like it says, rest and recover.

3. High-intensity day: Today you should only cycle for 45 minutes but at maximum effort. Try to go for a 10-minute spring, followed by a 5-minute rest by cycling at low intensity, and repeat 3 times. Once again, it would be great if your route includes some hills to practice sprinting while riding up.

4. Rest: relax and stretch.

5. Endurance day: Another long day, try to go for 3 hours of riding at a low-moderate intensity, get your butt used to the saddle and your feet to the movement. Don´t hesitate to ride while standing if it gets too uncomfortable to sit towards the end.

6. High-intensity day: Go for 1 hour of sprinting. 15 minutes at top speed or intensity, 5 minutes recovery by lowering the intensity and repeat three times.

7. Rest: do some stretches and maybe even light cardio but stay away from the road.

Every 2 weeks try to increase the endurance time by 15-20 minutes and the high-intensity training with an additional ten minutes, but remember to listen to your body, know your limitations and don´t push yourself too far. Avoid injuries and obey the laws of the road to prevent accidents. Ride safely!

PREVENTING “SADDLE SORE”

With 4+ hours of cycling every day, you will be looking at some serious saddle time and your bottom better be prepared for all that punishment. Here are a few tips to help you prevent saddle sore and other nuisances that arise when spending long stretches of time on the road.

Pick the right shorts: This one should be obvious but cycling wear is incredibly important. While it may be tempting to wear loose and flowing clothing when enjoying a long bike ride, there is a reason all the pros use their tight shorts. Loose clothing will increase friction and may even allow more sweat to remain between the fabric and the skin, increasing the risk of rashes, boils, and many other uncomfortable things.

Never wear underwear: This one doesn´t seem so obvious as the last one and it may even sound counterintuitive, after all, we all want the extra cushioning while riding a bike for long stretches right?. Well, no. Wearing underwear beneath the cycling shorts will carry the same risks as wearing ill-fitting clothes, increasing friction, the risk of tangling and the accumulation of sweat. Things that nobody wants.

Invest in a good saddle: Another obvious one but that you would be surprised by how often it gets overlooked. It is not that rare to find people who don´t mind spending several thousand dollars on their bikes only to complement it with a generic saddle. Remember that the saddle is the main point of contact with your bike, the place where most of your weight will be supported and the part that needs to be the most comfortable. Don´t be afraid to invest in a good saddle and you can even save up on the medication needed when a bad saddle injures your back, rear, and even legs.

Keep the saddle leveled: While we are talking about saddles. Some people may be tempted to tilt their saddles since the new position gives them a momentary sense of release. This oftentimes happens when they are using the wrong saddle or an incorrect height for their saddle mounts. But these tilts will inevitably lead to back and knee injuries that will in turn force people to readjust their saddles and compound the issues. Keep your saddle leveled, parallel to the ground and if you feel too uncomfortable then consider adjusting the height of the mount or buying a new/better saddle.

Change cycling wear every day or wash it every time: This one should be a no brainer, but just in case we include it. If you have access to a washing machine be sure to wash your cycling wear every time to prevent the accumulation of sweat, grime and other disgusting stuff that may hurt you in the long run. If you won´t have reliable access to washing machines (such is the case during a cross country cycling tour) be sure to pack many different shorts, shirts, and socks. You don´t want to be forced to use the same clothing every day and be left out of commission by an unyielding rash on day 3 of 10.

Do not shave: While many ma debates over the benefits of shaving one´s legs and arms to reduce friction and make cycling easier, we absolutely do not recommend shaving your “nether regions” before a long cycling tour. While hair may tend to accumulate sweat, with the right shorts wicking away the moisture this should not be an issue. But ingrown hairs, irritation, and rashes can be very uncomfortable and make, what should be an enjoyable trip into an intolerable nightmare. When it comes to long cycling tours in new environments natural is always better.

MUSCLE TRAINING

If aside from cycling you are a regular gym-goer then it will be even easier to prepare your body for a long cycling tour. The days riding your bikes you can focus on endurance and anaerobic capacity for those difficult inclines; on the gym you will be able to focus on gaining lean muscle or better activating the muscles you already have, gaining strength with less perceived effort. We recommend including the following exercises into your routine at least 2 days a week, and if possible, 8-12 weeks before your tour date.

• Bulgarian lunges or Bulgarian split Squat 4x15
• Deadweights 4x15
• Regular Squats 4x15
• Sumo Squats 4x10
• Good old Burpees x 3 series of however many you can endure. Emphasis on the jump at the end.

CONCLUSION

While it is undeniable that the legs should be the focus of your training routines it is important to condition your whole body for all the difficulties it will face during a long cycling tour. Doing strength training for your legs that also targets the lower back, shoulders and even benefits your balance is a great idea.

Breaking in any new saddles and shoes weeks before the tour is also beneficial. Riding your bike outside, through different terrain, uphill and downhill, for hours at a time might seem exhausting but it is exactly what you will be doing while on the tour, so the only way to be prepared for that is to do it beforehand.

If you can´t follow our sample routines then at least consider spicing up your usual rides. If you are used to riding your bike only for short bursts try to go for longer sessions at a lower but sustained tempo. If you are only used to long rides on even and controlled terrain then try to mix in some sprints and riding through uneven and surprising terrain. Break out of your comfort zone and you´ll at least be mentally prepared for the long rides of a tour.