Seeing the world by bike is an unrivaled freedom. You don't really feel it until you experience it once. It's a far cry from your standard bike commute through traffic-choked, polluted cities, and you get a taste of what it means to cycle on the open road. It takes you places that cars can't go, and offers landscapes and unique perspectives as you go. In addition, cycling is good for our body and kinder to the environment.

Just get started
Will I be able to keep up? Will I slow everyone down? Banish all doubts, comparisons, and let’s face it – excuses. Positivity and mental grit can take you farther than physical strength. There are examples galore of rookie cyclists making it to destinations far more than experienced cyclists. Experience helps, but tenacity is the real deal-breaker. Evaluate your abilities honestly. Use this awareness to work hard and propel yourself ahead.

Fitness

There's no single standard for getting fit with cycling touring, but building endurance is always a good idea. Research your itinerary to know what terrain and how long you will be riding each day, get this information and start practicing riding a few weeks before your trip. If you don't have a bike, take a spinning class or borrow one for a test ride. On average, most people are considered fit enough if they can cycle 9 miles or run 3 miles non-stop in 30 minutes.

Remember, bike touring isn't just about how far you travel each day. It's about enjoying the experience. Gauge your fitness level and adjust the distance if possible. This way, you can ride at your own pace.

Choosing your bike
Start by choosing a bike that suits you and the needs of your tour. Double-check essentials like lights, rear-view mirror, front and rear luggage racks, etc. Familiarize yourself with the mechanics, and how to fix problems in case of a breakdown.

Eat right
Start your day with a carb-loaded breakfast. Remember to hydrate and have healthy snacks throughout the day since cycling burns a lot of calories. Whole-grain bread, banana, trail mix, vegetables, and energy bars are all excellent options. As you unwind in the evening, give your body lean protein, pulses, and low-fat dairy.

Drink water
Drink water regularly to stay hydrated and avoid cramps. Around 8 to 12 cups are accepted benchmarks but can differ from person to person. Sip a cup or two before the ride, and remember to drink every 20 to 30 minutes on the ride. Hydration packs are great for people just starting on long-distance cycling.

Padding
To avoid soreness on long rides, invest in good cycling gear – especially a pair of padded shorts. You can also pick up bib shorts that don’t need adjusting all day.

No fear with the granny gear
Losing breath and stamina can happen to the best of us – especially on rough terrain uphill. When this happens, make sure to rest and load up on water. Once your heart rate stabilizes, resume cycling uphill using your bike’s highest gear or granny gear. It will significantly ease the strain on your knees.