How to physically prepare for the Portuguese Way from Porto by bike

Preparing your body for a memorable route

The Portuguese Way from Porto by bike is a demanding but accessible experience for most cyclists if you do adequate prior physical preparation. Although the stages do not present great elevation gains except for some specific sections —such as the climb to Labruja—, cycling between 40 and 60 kilometres a day for several days requires endurance, strength and consistency.

Good preparation not only prevents injuries and excessive fatigue, but also makes the trip more enjoyable: the goal is to reach Santiago with energy, safety and a smile. Here you have the keys to train properly before embarking on this adventure.

➤ Previous training: start at least 6 weeks before

Ideally, training should start between 6 and 8 weeks before the Way. This allows the body to get used to progressive effort and improve endurance.

• 2–3 outings per week by bike: between 20 and 40 km at the beginning, increasing gradually.
• 1 long weekly ride: 50–60 km without excessively long breaks.
• Combine tarmac and trails: the Portuguese Way has both surfaces.
• Simulate consecutive stages: do two days of cycling in a row to test your recovery.

The goal is not speed, but endurance and adapting the body to cycling for several hours in a row.

➤ Work on strength: legs, core and back

Many cyclists focus only on pedalling, but the Way also demands stability and overall strength. A strong body helps prevent injuries and improves performance on climbs.

• Squats and lunges: key for quadriceps and glutes.
• Plank and abdominals: the core protects the back on long routes.
• Calf raises: strengthen ankles and stability.
• Back exercises: rows with bands or dumbbells.

Just 2 sessions of 20–30 minutes per week are enough to notice a significant improvement.

➤ Train climbs: the key for Labruja

The most demanding section of the Central Portuguese Way is the climb to Labruja, between Ponte de Lima and Rubiães. It is not long, but it is intense. Preparing for it will make the difference.

• Do hill training 1–2 times a week.
• Practice changes of pace and proper gear use.
• Work on climbing technique: high cadence, steady effort.

If you take the Coastal variant, the elevation gain is lower, but it is still advisable to train on moderate hills.

➤ Do rides with weight: simulate the panniers

A common mistake is training without weight. The panniers can add between 5 and 8 kg and completely change the pedalling sensation.

• Do at least 2–3 rides with a weight similar to that of the Way.
• Check stability, braking and reactions on climbs and descents.
• Adjust saddle and handlebar after these tests.

The more your training resembles the reality of the Way, the more comfortable the trip will be.

➤ Flexibility and stretching: the forgotten ally

Stretching before and after each ride improves recovery and reduces the risk of overuse injuries.

• Stretch quadriceps, hamstrings, calves and glutes.
• Do not forget the lower back and shoulders.
• Spend 5 minutes at the end of each stage on the Way.

The stiffness accumulated over several days can cause discomfort that can be avoided with simple stretching.

➤ Nutrition and hydration: start taking care of them before the trip

Performance on the bike is directly related to how you eat and hydrate. During training you should already practice good habits:

• Hydrate every 15–20 minutes even if you are not thirsty.
• Eat something every hour: nuts, banana, bars.
• Include quality carbohydrates the day before long rides.
• Avoid heavy meals right before cycling.

On the Way, these habits will translate into comfortable stages without sudden drops in energy.

➤ Test the bike beforehand: checks and adjustments

A poorly adjusted bike can ruin the experience. Before leaving:

• Check brakes, chain and tyres.
• Adjust saddle height (knee slightly bent).
• Make sure the panniers do not move or rub.
• Do at least one long ride with everything ready.

If you rent the bike in Porto, ask for a brief test to adjust measurements and posture.

➤ Mental preparation: just as important as physical

The Portuguese Way by bike is not a competition. It is a progressive, cultural and emotional journey. Attitude determines success as much as your legs.

• Be patient with your body and your pace.
• Enjoy the landscape and quiet moments.
• Accept tiredness as a natural part of the challenge.
• Do not obsess over speed.

Mental balance will allow you to fully enjoy the experience.

Preparing physically for the Portuguese Way from Porto by bike is the key to enjoying it. With progressive training, strength work, climbing technique and good rest and hydration habits, you will reach Santiago with energy, safety and an unforgettable experience in your panniers.