Need training advice

[CKM]

I am leaving for a cycling trip in Tuscany in 31 days. It was a surprise so I have not been doing any training at all. The trip is supposed to be "easy".
Can you give me advice on the most effective way to train during the next 30 days? Thanks.

[RoadRaven]

OK CKM... I would suggest that you consider/find out about how long each days riding will be.

If the ride is classed as "easy" then you hopefully have few hills and you can just focus on flat distances.
This (the plan/programme below) is not designed for sprints, racing or speed. If you wanted that, you would need to add other factors. However, I believe you need to look at the next few weeks as a type of base-training.

Start doing some aerobic training, that is, start doing some long rides at not too high an intensity.

If you think you'll be riding for 3-4 hours a day, then build up to that time frame. Record the distance you travel each ride. If you use a heart rate monitor, then use that to ride at about 75-80% of your max heart rate - no more though - and just lengthen your riding time.

Once you are riding the same time you will be riding in Tuscany, look at the distance you are covering. Do you need to up your pace a little? Or are you travelling about the right distance in the time allotted.

Start by doing 3-4 rides a week... say one 60 min, one 70 min, one 75 min and one 80 min.

Increase each of those rides by about 5-10 mins each, each week.

This suggestion is based on increasing your aerobic capcity and endurance.

I don't know how much riding you have done before, or how long your distances/times usually are, but hopefully you can adapt this and it should help.