In our second episode on Japan's pre-modern highway system, we follow the Nagasaki Kaido. During the Edo period (1603–1868) when the Shogunate prohibited external trade, they allowed one exception – the port of Nagasaki Prefecture. Ideas, technology, culture and goods flowed from this port along the Nagasaki Kaido to the rest of Japan. Named the "Sugar Road" after one of the most important trade goods, the old highway and those who traveled it had a lasting influence on the communities along its route.

From sea to mountains, nature in Akita Prefecture is spectacular. As we ride through the gales of late fall, we see people preparing for the long snows of winter with pickles and preserves. We visit a village where an 800-year-old lacquerware tradition uses timber made fine-grained and strong by the harsh winters. Among the rice paddies we find farmers crafting a huge straw guardian deity, and in a mountain village we meet a man living the ancient way, where everything in life is a gift from the nature gods.

A cycle tour of two remote islands that lie within Tokyo's city limits. On Niijima, we see homes built with a hard volcanic rock called Koga stone, which is also used to make glass art. Locals still carefully tend the graves of exiles banished here during samurai times, who brought education to the island. On Hachijojima, an ancient textile tradition creates complex, subtle patterns using only three colors of plant-dyed yarn. We also sample island food and learn about a much loved local newspaper.

The subtropical island of Okinawa Prefecture has an environment, climate and culture very different to mainland Japan. An independent kingdom and trading hub until the 17th century, the influence of other Asian cultures is still seen in things like traditional textile designs. We hear folk songs recalling the sufferings and troubled history of Okinawa, from the samurai conquest incorporating it into Japan to the US invasion of WWII. We also discover the secret of the Okinawans' famous longevity – the island food.

Tochigi is a lush green inland prefecture on the Kanto Plain, north of Tokyo. It's the height of spring, fields glistening with snow melt from the mountains and nature returning to life as we ride through the Nasu Highlands under hundreds of streaming carp banners, catch spawning river fish fat with eggs, learn the secrets of clay making from a Mashiko potter, and join a local festival, helping carry a hand-crafted dragon through town to ward off misfortune. Our final encounter is with a young couple committed to farming in tune with the natural cycle, even making their own soil from gathered leaves.

From Shiojiri, 2.5 hrs by train from Tokyo, we'll ride the 400-year-old Nakasendo highway that linked Edo and Kyoto. After meeting a traditional comb artisan in the post station of Naraijuku, we try green tofu in the village of Achi, and amid the rice fields of the Ina Basin, discover a tradition of crafting rice straw for use in everything from sumo rings to Shinto rituals. Climbing into the mountains, we see salt made from hot spring water, and at the southern tip of Nagano Prefecture, we scale the steep slopes of a tea plantation.

Historically Japan was famous for gold, much of it mined on Sado. The prosperity this created left the island with unique cultural traditions like its strong Noh theater. We meet an actor teaching a new generation of Noh performers, cycle Sado's beautiful coastline and spectacular mountains, paddle hangiri shallow-water fishing boats, visit a sake brewery built in an old school, and meet the man who rescued the Japanese crested ibis from extinction to Sado's current population of 500 birds.

Historically the nation's gateway to Asia, Fukuoka Prefecture is where Japan's rice-growing culture began. We meet a couple reviving their community through tourism and organic farming, a singing boatman in a city of canals and a maker of traditional fireworks. After helping villagers maintain a century-old stone bridge, we hear the history of coal in this area - once a major industry driving Japan's modernization - from the last of its miners, as he sings old songs of the harshness of life below ground.

Kochi Prefecture is known for mountains, forests and above all, rivers. On the Niyodo River, we learn a special technique for catching sweetfish so good they're mostly bought by exclusive Kyoto restaurants. We climb a steep hillside to meet a couple who irrigate their organic farm with pure mountain springwater. Historically, the highest-grade charcoal came from Kochi's oak forests, and we meet its leading charcoal maker, a man who builds his own kilns and plants new forests for the sake of future artisans.

The prefecture of Nagasaki, historically Japan's gateway to the west, has a culture influenced by centuries of foreign trade. With over 1,400 islands, it also makes for a unique cycling experience.