The ideal situation is, of course, that you are already fit and can simply hop on the bike. But to be honest: that is often not the case. And that is absolutely fine! The most important thing is that you prepare well, so you can enjoy yourself more and suffer less from fatigue or aches during your trip.
You really do not need to be at Tour de France level, but a basic level of fitness helps enormously. Here are a few simple and effective tips to prepare for a cycling trip:
Make your rides longer: Go for longer bike rides than you are used to regularly, so your body gets used to longer distances and you can sustain it better.
Build up the distance gradually: During a cycling trip, you are often on the bike for several consecutive days. Do you have heavy legs or aching muscles after a ride? Then you know you need to build up your training a bit more gently.
Vary your training: Alternate long rides with shorter rides at a higher pace. This helps your body get used to different types of exertion and improves your stamina.
Train in different weather conditions: Try cycling in less pleasant weather or rain, so you will not be caught off guard if the weather turns bad for a day during your trip.
In addition, a strong core and general fitness are important. I personally maintain a good base by taking 10,000 steps daily and training in the gym twice a week. This helps with muscle strength, flexibility, and prevents aches while cycling.
But the most important thing? Make a plan that is achievable for you, put it in your diary, and stick to it. That way, you will start your cycling adventure well-prepared!