A Gran Fondo is a semi-competitive mass cycling event, usually consisting of long rides on closed roads, and there is even a UCI Gran Fondo World Championship. If you are riding at the front to win, they can be just as fast and challenging as any other race. However, if you simply want to enjoy a great ride, Gran Fondos are a fantastic way to challenge yourself alongside hundreds of like-minded cyclists. In this article, you will find everything you need to know about training for a Gran Fondo.
How long should you train for a Gran Fondo?
There are different types of Gran Fondos: long rides with multiple climbs, multi-day events, gravel events, time trials, and shorter versions of a Gran Fondo. Each event requires a different training approach. Additionally, your goal is crucial—do you simply want to complete the ride at your own pace, or are you aiming to ride at the front to win? To determine your weekly training hours, it is essential to be realistic. How many hours per week can you dedicate to your hobby without compromising other aspects of your life? Many people cycle around 6–10 hours per week, while highly dedicated cyclists train between 10 and 15 hours per week.
To maximise your fitness, you will need to follow a structured training plan for several months. Whether you want to win or just ride for enjoyment, personal training guidance can help you make the best use of your available time. Periodised training that develops your aerobic base and fine-tunes your event-specific fitness is the key to Gran Fondo success.
Endurance training forms the foundation of every Gran Fondo
Whether you are riding to win or simply to complete a Gran Fondo, a solid base fitness is essential; otherwise, your Gran Fondo day will feel very long. Endurance training is therefore the most crucial aspect of Gran Fondo preparation. These sessions do not necessarily need to be long, as long as the intensity remains low. Many cyclists ride their endurance sessions too hard, which minimises the training effect and leads to excessive fatigue.
In the period leading up to the Gran Fondo, it is advisable to complete a training ride covering 80% of the event distance. If you aim to race, it is better to complete some longer training rides before the Gran Fondo.
Different training methods in the specific preparation phase
During a Gran Fondo, speed can vary significantly. On longer climbs, you want to maintain a steady hard pace without reaching your anaerobic threshold. If there is racing involved, strong tempo surges can follow one another rapidly. It is essential to account for this in your training. If your base fitness is solid, interval training can help you improve your FTP, allowing you to stay with a group or conserve energy early on to have more left towards the end of the ride. Maintaining a good balance between easy and intense training sessions is important.
Longer intervals at tempo pace or around your FTP can enhance your fitness. These intervals typically last 5, 10, 15, or 20 minutes. Many cyclists find them beneficial as they simulate the effort levels required during a Gran Fondo. Shorter, highly intense intervals are generally better for improving overall fitness.
Improve your sprint to handle sudden accelerations better
If you plan to race during a Gran Fondo, a strong sprint can be valuable—not just for a final sprint finish but also for responding to sudden attacks on the flats. If you find yourself in a slow group and some riders attempt to break away, a strong effort of 10–30 seconds can mean the difference between staying with them or being dropped. Regular sprint training can also enhance overall fitness.
There are many ways to train sprints on the bike, and you do not need to be a trained sprinter to do so. Always prioritise safety—both for yourself and others—by choosing a traffic-free road for sprint training. Short 10-second sprints or standing starts are excellent for improving explosiveness. It does not matter whether you sprint seated or standing; choose whatever feels most comfortable.
Strength training or core stability to enhance fitness
Strength training and core stability are popular across many sports. These types of training can often be done easily at home. For core stability, you only need a mat, and with a few weights, you can create an effective strength training routine.
If you follow a Gran Fondo training plan, the repetitive motion of cycling can lead to specific physical imbalances that may limit performance if not addressed. When training specifically for a Gran Fondo, it is crucial to develop your body in a balanced way. A well-structured strength or core stability programme can help with this, increasing power output, improving overall fitness, and reducing the risk of injuries.
Become a better climber
If you are preparing for a Gran Fondo, it is also important to improve your climbing ability. While increasing overall fitness will naturally improve your climbing, it is also beneficial to train specifically for it. If you do not have access to mountains or long hills nearby, you can simulate a climbing session on an indoor trainer by increasing resistance and riding 10–20-minute blocks in your tempo zone with a cadence of around 80 rpm. However, be sure to maintain a balanced training plan.
Long climbs are usually tackled in the saddle, but it is also useful to train standing climbs. If a climb during the Gran Fondo is particularly steep, remaining seated might not be an option. If you are not accustomed to standing efforts, you may waste energy through unnecessary movements.
Enjoyment is key
A Gran Fondo is also about the experience—the training leading up to it and the ride itself. Training is an important part of this journey, as you do not want your story to end by having to step into a support vehicle halfway up a climb. There are many ways to train for a Gran Fondo. If you are unsure whether you are training correctly, consider making a coach part of your journey. A coach can help you manage your available time effectively, keep you motivated when training gets tough, and improve your performance so that you get the most enjoyment out of your Gran Fondo experience.
