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For many amateur cyclists, Gran Fondos are the ultimate test of endurance and passion for cycling. They provide the chance to challenge your training, share kilometers with other cyclists, and enjoy demanding routes that replicate the atmosphere of professional cycling. Even after a short break, gradually resuming preparation is key to performing at your best.
Training: build the base before adding intensity
After a period without training, it’s important to rebuild your aerobic base before increasing intensity. Starting with moderate rides helps accumulate kilometers without overexertion and reduces the risk of injury.
Gradually, you can add hill intervals, threshold workouts, and more demanding sessions, always respecting progression. Not everything is done on the bike: strength exercises at the gym or at home, focusing on core, stability, and legs, improve pedaling efficiency and help prevent injuries. Completing at least one long ride before the Gran Fondo teaches you how to manage effort, nutrition, and hydration in conditions similar to the event.
The bike: your road companion
Having your bike in perfect condition is essential. A complete check — brakes, drivetrain, headset, and tires — prevents issues on the road. Basic position adjustments, like saddle height, can make the difference between comfort and discomfort over long distances.
25 or 28 mm tires offer a good balance between comfort and performance, especially on long descents or uneven roads. And don’t forget the essentials: spare tube, pump, tire levers, and a multi-tool should always be on hand.
Eating and drinking: the invisible key to performance
The calorie expenditure in a Gran Fondo is high, so your body needs constant energy. During training, test which foods work best for you. Eating something every 40–45 minutes, alternating bars, gels, or small bites of real food, is a good strategy.
In the days leading up to the event, slightly increase carbohydrate intake to fill glycogen stores. On event day, eat a complete breakfast about three hours before the start — oats, bread, fruit, and some light protein work well. During the Gran Fondo, hydration is just as important as nutrition: drink every 15–20 minutes, alternating water and isotonic drinks, to avoid energy drops and cramps.
Strategy and mindset: it’s not a race, but it’s not a ride either
It’s easy to get carried away at the start, but maintaining a steady pace is the best strategy. Save energy for the final part of the route and tackle climbs at your own pace. Mentally dividing the route into sections makes the kilometers more manageable.
Remember that a Gran Fondo is not just a competition: it’s an experience to enjoy. Share kilometers with other cyclists, appreciate the scenery, and savor each section without obsessing over time.
The week before: small details that make a difference
The last days before the Gran Fondo are not for adding more kilometers but for arriving fresh and focused. Reduce training volume, sleep well, and organize your gear in advance. Having clothing, bottles, food, and documentation ready allows you to focus solely on enjoying the event.
Conclusion
Preparing for your next Gran Fondo is not just about training more but training smart. Combining aerobic base, strength, long rides, a well-maintained bike, proper nutrition, and a positive mindset ensures the challenge becomes an unforgettable experience.
The goal is not only to cross the finish line but to enjoy the journey, learn from every pedal stroke, and lay the foundation for a cycling season full of motivation and progress.
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