Escape Adventures offers some of the most amazing wilderness and sightseeing bike tours. Each mountain bike tour and road bike tour is rated on a level of difficulty. Tours are available for beginners, intermediate, and expert level riders. Family trips and corporate business packages are also available. Many of the tours feature traditional bikes, or offer the new assisted-pedal eBike platform which allows beginner riders to conquer some of the more challenging trails. Regardless of the bike tour selected, the experience level of the rider, or the time of season, we are often asked a similar question by many of the riders: “What exercises can I do to prepare for my upcoming adventure?”
Listed below is just one suggested workout to help prepare you for your upcoming adventure. This six-week training program will help prep you for any off-road bike adventure or race. It includes six workouts per week: three cardio-focused, two strength-based, and one optional yoga day. (TIP: If you do not recognize a particular exercise, click on the hyperlink for description or video)
Week 1
Monday
Do 60 minutes of long, slow cardio (biking, running, hiking) performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Tuesday
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 (10 each arm) overhead kettlebell lunges, alternating legs each rep
- 3 x 30-second kettlebell swings.
- Rest 60 seconds
Set Two
- 3 x 12 Romanian deadlifts. (RDL)
- 3 x 12 bent-over rows.
- Rest 60 seconds
Set Three
- 3 x 30-second mountain climbers.
- 3 x 12 push-up to side planks.
Wednesday
Perform cycling intervals:
- Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
- Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
- 5-minute cooldown.
Thursday
Perform exercises in order, with a 1-minute jump rope interval between each set.
Set One
- 3 x 20 renegade rows. (10lb dumbbells)
- 3 x 10 box jumps.
- Rest 2 minutes
Set Two
- 3 x 20 (10 each direction) lateral monster walks.
- 3 x 45-second wall sit.
- Rest 2 minutes
Set Three
- 3 x 20 (10 each leg) Single Leg Bridges
- 3 x 20 (10 each side) Half-Kneeling Shoulder Presses
Friday
Do 60 minutes of long, slow cardio (biking, running, hiking) performed at a level 5 on the Rate of Perceived Exertion (RPE) scale.
Saturday (optional)
1 hour of yoga or Pilates.
Ideally this workout shows the best results over a 5-6 week timeline.
Please note, this workout is merely a suggested plan to help get you ready for your upcoming tour with Escape Adventures. Maybe you have your own workout that works well for you. If so, we would love to hear from you and share some of your ideas.
Since 1992, we at Escape Adventures have been blessed to shape and lead adventure travel vacations through some of the most awe-inspiring natural destinations in the world. Each successive season, our passion for adventure grows through memorable moments with our guests. Fresh air, faith, fitness and friends are the building blocks for our ventures, the treasured experiences that keep us moving forward. For those of you who have trekked and traveled with us over the past quarter century, Heather and I express our sincerest gratitude. The memories are priceless.
