How to Train for a Multi-Day Cycling Tour: Beginner s Plan

Why Training Matters Before a Multi-Day Bike Tour

A multi-day cycling tour is one of the best ways to experience Portugal’s coastlines, vineyards, and scenic villages—but the physical demands shouldn’t be underestimated. If it’s your first time, training in advance will help you ride more confidently, minimise soreness, and enjoy every kilometre of your holiday.

Build a Base with Short, Consistent Rides

Before thinking about hills or distances, start by getting used to being on your bike regularly. Aim for two to three 30–60 minute rides per week on mostly flat terrain. If you’re completely new, even 15–20 minute spins are a great start.

Get Comfortable in the Saddle

The goal is to help your body adapt to spending time in the saddle. Even short sessions will begin to improve muscle memory, core stability, and general comfort. Gradually extend your weekend ride by 15 minutes each week until you can cycle for 2 to 3 hours without fatigue.

Add Variety to Build Strength and Endurance

Once you’re confident riding short distances, it’s time to introduce variety—terrain, intensity, and complementary workouts.

Ride Hills to Prepare for Elevation

Portugal’s bike tours often include scenic climbs through wine country or coastal cliffs. Add a weekly ride that includes gentle hills to build leg strength and climbing confidence.

Try Cross-Training

Complement your rides with strength training once or twice a week. Squats, lunges, and planks help with balance and endurance. Core exercises will make long hours in the saddle more comfortable.

Create a Weekly Bike Tour Training Plan

A basic 8–10 week plan could look like this:

• Week 1–3: 2 short rides (45 mins), 1 long ride (90 mins)
• Week 4–6: Increase the long ride to 2 hours, add hills
• Week 7–8: 3 rides weekly, including hills, 1 long ride (2.5+ hours)

Always include a rest day and taper your intensity a few days before your actual tour begins.

Think About Nutrition and Hydration Early

Long-distance riding demands energy and hydration. During training rides, practice eating small snacks every hour (like a banana or granola bar) and drinking water regularly. This helps your body adjust to fueling on the go—especially during warmer days on the trail.

Plan for Recovery, Too

Your muscles need time to adapt, so don’t skip rest days. Stretch after each ride, and if possible, treat yourself to occasional massages or foam rolling. It’s not just about being fit—it’s about being fresh.

Training with an E-Bike? You Still Need to Prepare

Electric bikes make cycling more accessible, but they still require effort—especially on long days. Training helps you learn how the bike handles, how to manage the battery, and how to stay balanced at lower speeds or on hilly paths. A few rides on your e-bike before your trip will go a long way.

Final Week: Taper and Test Your Gear

In the final week before your tour:

• Reduce ride length to help your legs recover
• Check your gear: bike shoes, shorts, saddle comfort, gloves
• Do a short ride fully geared-up to test hydration packs or GPS devices

Ready to Ride Portugal

With the right preparation, your multi-day cycling tour in Portugal will feel like a breeze—not a battle. Whether you’re riding the green coast from Porto to Lisbon or exploring the Douro Valley, you’ll be able to focus on the stunning views, cultural stops, and unforgettable meals instead of your aching legs.

If you’re joining one of our guided or self-guided tours, rest easy knowing that luggage transfers, hotel bookings, and support vans are all taken care of. You just have to ride and enjoy.