Q. What kind of physical training should I do before cycling the Shimanami Kaido?

2025/7/19

Q. How can I prepare my physical fitness?

A. Even short daily rides, like using a city bike or share cycle for shopping or commuting, will help. Just 10 minutes a day makes a difference. Getting used to cycling before your trip is the best preparation.

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Get used to riding a bicycle

For people who don’t usually ride bicycles, cycling tens of kilometers a day can be a challenge. If you aim to complete the Shimanami Kaido, even the shortest route is about 70 km. Even if you split your trip over two days, you’ll likely ride close to 40 km per day. You don’t need serious training, but just getting your body used to cycling in advance will make your trip much more comfortable and enjoyable.

Use a bicycle for shopping or short trips

Depending on your local environment, try replacing part of your daily commute or errands with a bicycle for about a week before your trip. You don’t need a road bike—a city bike (also called a “mamachari" in Japan) or a share cycle in your town is fine. Simply using a bicycle for shopping, short trips, or walks will help your body get used to cycling.

General fitness will help too

If you haven’t ridden a bicycle at all recently, cycling the long distances of the Shimanami Kaido might feel tough rather than fun. To build your endurance, you could visit a gym and train on an exercise bike for a few weeks. The better your fitness, the more relaxed you’ll be on your cycling trip—and the more deeply you can enjoy exploring the islands.

If you’re worried about your fitness, renting an electric-assist bike is also a good option.

This page introduces one of the frequently asked questions from beginners: “How can I prepare my physical fitness?” with a simple answer and more detailed explanation. You can find other useful questions and answers below to help plan your Shimanami Kaido cycling trip.