Cycling is one of the most uplifting activities you can ever engage in. Sitting on a bike and pedalling through brings a thrill that is comparable to a few activities. 
Whether you are a professional biker, or you are just starting out, you should understand the importance of fitness and training for your cycling tour. Some of the things you must consider when it comes to fitness and training are:
Know current status
Your exercise regime will be determined by whether you are a veteran or if you are a newbie. Of course, it goes without saying that someone who has cycled for longer can take more intense training compared to someone who has never been into fitness and exercises. A standard exercise is always spending time on the turbo trainer at the weekend to build up the miles in the legs as it helps to prepare for them tour.
Consider how long the tour will be
If it is a longer tour, you need to engage in intense training to strengthen your body so that you can take in the stress and pressure that can sometimes come with long distant tours. Let your body get acclaimed to exercises by doing strength training exercises such as running, weight lifting, and cardio. This will make you prepare better, especially if you will be riding in rough terrains.
Have key weekly workouts
Just before the trip, you should do weekly long rides to improve your endurance. It is even better if your weekly workout exercises are in a terrain similar to where your planned tour will be. As the tour day edges closer, you should slow down on intense training and alternate between working out and taking long rests.
Build your Cardiovascular (CV) muscle
Any aerobic exercises that makes your feel like you are losing your breath and your heart beat is increasing is good for you. It helps with blood flow and prevents muscle cramps that you would otherwise experience if you did not engage in cardiovascular exercises. Regular cardio also improves flexibility and balance; making biking easier. You can always work with a fitness trainer if you are not sure of how to go about exercising.
Hydrate and watch diet
Being healthy and fit goes beyond exercising. It is also about the food you eat and how much water you drink. If your diet is not clean, no matter how much you exercise, you will always feel exhausted. This is especially true or people who eat foods rich in fat, sugar and chemicals. If possible, avoid processed foods and drink as much water as you can. If you go on tour while you are dehydrated, you can develop serious complications.