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Participating in a Gran Fondo is the goal of many-a-riders out there training today. It’s a fun, semi-competitive event that allows riders at every level to take part. We want to help you get there! We’re going to talk about Gran Fondo training plans, and also give you a taste of the plans we offer here at Dynamic Cyclist!

What Is a Gran Fondo?

Gran Fondo races are long-distance cycling events typically covering 100 kilometers or more. They originated in Italy (Gran Fondo loosely translates to “big ride”), but have become popular worldwide, often taking place along scenic routes in destination locations. They have a unique format that blends the social elements of a group ride with the option to be as competitive as your heart desires.

Riders can often choose between multiple distances and/or difficulty levels; routes that contain more hills, for example, can be optional for participants. Timed sections and different types of challenges are often built into the race format to give riders a variety of competitive options that makes the event more dynamic and personalized to each person’s interests and goals. 

There is an emphasis on personal achievement and participation as opposed to just who stands atop the podium—it really is a fantastic goal for cyclists looking to dip their toe into the longer-distance formats, while at the same time enjoying themselves and perhaps traveling to somewhere new and exciting.

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“Do I Need a Gran Fondo Training Plan?”

While it all sounds like fun and games, don’t let the above fool you—a Gran Fondo event is still a serious endeavour. It’s true that you can make it as hard as you want, and it’s also true that 100 kilometers is still 100 kilometers! You need an established base of strength, mobility, and fitness in order to keep yourself healthy for such an effort; throughout your training and while racing on the day.

How to Build a Gran Fondo Training Plan

Building yourself up to a Gran Fondo event involves steady increases in your endurance, getting stronger, and optimizing your mobility. These things combine to make you a more resilient rider as the mileage starts to climb, in both your racing and competition. Here are some tips on how to structure your training and get the most out of it:

1. Determine Your Timeline

How much time is there before your event? This should be the first question when building out a program. Training should get more and more specific as you get closer to a race. Most riders will benefit from an 8-12 week training plan that hones their skill and fitness level in the months leading up to their race. Having a dedicated Gran Fondo training plan also gives you the best chance at achieving your goals; whether that’s finishing the race without injury or taking home the gold.

2. Build an Endurance Base

The bulk of your actual training should focus on endurance. Aim to gradually increase your distance by 10-15% every week, which will help you get comfortable riding for hours on end at a steady pace. This is what you’ll be doing at your Gran Fondo event! There’s nothing worse than showing up unprepared, and for long-distance cycling, there’s no substitute for the hours you spend on the bike.

3. Hill Training & Intervals

If you’re cycling over 100 kilometers in picturesque locations around the world, you’re bound to run into some hills. We have to account for this in our training through hill and interval workouts. Hill climbs, pyramids, and lactate threshold workouts are your friends here. They help you build tolerance for tough inclines and hard pushes during the race, while also developing overall strength.

4. Recovery

Actually scheduling in your recovery is one of the hallmarks of a mature athlete. Cyclists especially like to get carried away with their training—after all, what’s a few extra miles on top of everything else you’ve done this week? Right?! Wrong. Those miles add up, and you don’t get any stronger without allowing your body the time it needs to recuperate. At least one day a week should be dedicated to total rest, with the possible exception of some stretching/mobility work.

5. Taper

Building off of our words on recovery, it’s important to build a taper period right into your program. This typically happens in the last week of training before your Gran Fondo. A time to scale back the exertion and make sure your body is primed for an all-out effort come race day. Light rides, shakeouts, stretching, and mobility. Avoid injury. Fuel up—and get ready to GO!

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8 Week Gran Fondo Training Plan

Still not sure how to structure things? Let’s give you a real example from our programming here at Dynamic Cyclist, the world’s #1 training platform for cyclists!

Below you’ll find calendar outlines for the first 3 weeks of our 8 week Gran Fondo program! Take note of how we incorporate the above principles into one easy-to-follow program. If you like what you see, you’ll love the hundreds of follow-along routines and pre-programmed training plans available to you on our mobile app—sign up with us TODAY!

Gran Fondo Fitness & Performance

Are you always getting injured? Do you constantly feel aches and pain throughout the body? Trying to push your cycling performance but running into roadblocks? Do you suffer from any of the following?

• WEAK & TIGHT HIP FLEXORS
• STIFF HAMSTRINGS
• SORE QUADS
• KNEE PAIN
• SCIATICA
• LOW BACK PAIN
  
  

You need Dynamic Cyclist.

Dynamic Cyclist is the #1 training app for cyclists worldwide. 

If you want to…

• …eliminate knee, hip, and lower back pain 
• …correct lower crossed syndrome and pelvic tilt
• …restore muscle balance and a healthy range of motion
• …increase your power and efficiency
• …enjoy riding your bike pain-free for years to come

Then our platform is for YOU.

How Does It Work?

We take the guesswork out of your training. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• Daily stretching and mobility sessions.
• Comprehensive strength training routines.
• Injury prevention programs.
• Pre-ride warm-ups and yoga.
• 15-30 minute routines.
• World class coaches and instruction.
• Designed specifically for runners.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist