Gran Fondos are an exciting mix of endurance, scenic routes, and camaraderie, drawing everyone from elite racers to weekend warriors. But no matter your level, tackling one of these "Big Rides" requires a solid plan that builds strength, stamina, and confidence.

In this ultimate training guide, we break down everything you need to know to get ready for your Gran Fondo. You'll find training phases, detailed workouts, and tips for mastering pacing, nutrition, and mental prep. 

Whether you're aiming for a personal best, a podium finish, or simply completing the event, this Gran Fondo guide will equip you with the tools to make your Gran Fondo experience a successful one. 

What Is a Gran Fondo?

A Gran Fondo is a mass-start cycling event characterized by a semi-competitive format, with the name translating from Italian as "Big Ride." These events typically feature long, scenic routes and often include amenities such as food stations, mechanical support, and post-ride celebrations.

While many Gran Fondos are timed or include timed segments, participation is not limited to competitive racing, many cyclists join simply for the enjoyment and challenge of completing the ride. This inclusivity is a hallmark of Gran Fondos, attracting both elite cyclists and recreational riders who share the same course.

The growing popularity of Gran Fondos has broadened their scope, with gravel and mixed-terrain options becoming increasingly common alongside traditional road events. There is even a UCI Gran Fondo World Championship. 

How to Train for a Gran Fondo

Building a Gran Fondo training plan requires a strategic approach to enhance endurance, tackle various terrains, and maintain consistent power throughout long rides. Gran Fondos typically range from 50 to over 100 miles, making it necessary to progressively develop both endurance and strength over several weeks. 

1. Assess Your Starting Point

Begin by evaluating your current fitness level, weekly mileage, and your ability to undertake sustained rides. Determine whether you're already comfortable with longer distances (such as 40–50 miles) or if you need to gradually build up to those distances.

2. Set a Timeline

An ideal training timeframe, especially for riders with moderate fitness levels, is 16–20 weeks. We recommend dividing this timeline into three distinct phases:

• Base

• Build

• Peak.

3. Build the Foundation (4–6 Weeks) 

In this phase, focus on developing aerobic endurance through low-intensity rides. This involves primarily Zone 2 training, where you maintain a conversational pace to establish a solid aerobic base. Aim to increase your longest ride each week by 10%, gradually reaching between 2–3 hours. Include 2–3 days of moderate-intensity rides alongside one longer weekend ride.

4. Introduce Intensity (6–8 Weeks)

During this phase, it's time to include high-intensity interval training to enhance power and speed. Emphasize short, high-intensity intervals lasting around 4–8 minutes to improve your VO2 max. Continue mixing in aerobic rides (Zone 2) to maintain your endurance. If your Gran Fondo includes elevation, add climbing workouts to simulate the event's demands. 

Gradually extend your long rides to cover 60–70% of your target Gran Fondo distance, incorporating sustained efforts.

5. Prepare for Race Day (Last 4–6 Weeks)

This 3rd phase focuses on replicating the Gran Fondo experience by completing long rides at your target pace. Aim to achieve 75–85% of the Gran Fondo distance in a single session to adequately prepare both your body and mind for race day. 

During this phase, it’s also important to practice all race-day logistics, including:

• Nutrition

• Hydration

• Pacing required for the event

Include recovery weeks with decreased volume every 3–4 weeks to facilitate adaptation.

6. Recovery and Tapering (Last 1–2 Weeks Before the Event)

In the final weeks leading up to your Gran Fondo, reduce your training volume by about 50% and focus on recovery and tapering. Move towards shorter, low-intensity rides while incorporating a few bursts of intensity to maintain sharpness. 

Avoid heavy training and focus on:

• Rest

• Stretching

• Energy conservation

Nutrition and Hydration

Throughout your training, experiment with on-bike nutrition strategies, aiming to consume 30–60 grams of carbohydrates per hour. Additionally, develop hydration plans that adjust based on weather conditions and the duration of your upcoming Gran Fondo.

This structured approach not only prepares your body for the demands of a Gran Fondo but also enhances your cycling performance, setting you up for success on race day.

How Long Do You Need To Train for a Gran Fondo?

For Gran Fondo prep, beginners should train for 12 to 16 weeks to develop endurance. Experienced riders, on the other hand, can concentrate on event-specific training for 6 to 8 weeks. For peak fitness, a 28-week training plan is ideal to meet the demands of the event. Be sure to taper in the final week.

Workouts for Your Gran Fondo Training

1. 5x 8 Min Tempo Gran Fondo Workout

In this Gran Fondo workout, you will complete a series of 5 intervals, each lasting 8 minutes, where you will maintain a tempo effort. Between each interval, allow yourself a recovery period of 5 minutes to help your body recover and prepare for the next effort. 

During the intervals, aim to keep your pedal cadence around 90 rpm to optimize efficiency and endurance. Focus on maintaining a steady, controlled breathing pattern and good technique throughout each interval to maximize your performance.

Try this 5x 8 min cycling workout for free.

2. 3 Min Strength + 2 Min Threshold Gran Fondo Workout

The 3-minute strength and 2-minute threshold Gran Fondo workout aims to prepare you for your next gran fondo. It consists of a series of 5 intervals. Each interval lasts 3 minutes, during which cyclists focus on maintaining a cadence of 60 rpm to build strength. 

This is followed by 2 minutes of high-cadence effort, targeting a threshold cadence of around 100 rpm. Between each interval, there is a 3-minute recovery period. During the strength intervals, stay in the saddle and keep your upper body steady.

Try this high intensity workout for free on JOIN.

3. 2 x 20 Min Threshold Gran Fondo Workout

In this Gran Fondo workout, you will be completing 2 intervals, each lasting 20 minutes, in the threshold zone. This intensity level is designed to push your limits and enhance your endurance. 

Allow just 5 minutes of recovery between these intervals to catch your breath and prepare for the next effort. During the intervals, keep your cadence at around 90- 95 rpm

Try this threshold cycling workout, available free on JOIN.

Gran Fondo Training Tips

Check Your Bike Fit and Comfort

Ensuring that your bike is properly fitted is essential to prevent discomfort or injury during long rides. Key areas to focus on include:

• Saddle height

• Handlebar height

• Cleat positioning

A well-fitted bike can either "make" or "break" your Gran Fondo experience, so ensure you take the time to get it right. 

Be Prepared for the Weather

Training in various weather conditions can be beneficial, especially if the Gran Fondo you plan to participate in is expected to feature challenging segments and weather conditions. Consider adjusting your clothing, hydration strategies, and pacing during training to prepare for different scenarios you might face on race day.

Mental Toughness and Readiness

It's important to understand that Gran Fondos requires not only physical strength but also mental strength. Performing long rides, whether solo or in a group, can help you build the necessary mental toughness needed for the event. 

Practice in various conditions to help you push through physical and mental challenges. Prep for race day by training in:

• Wind

• Rain

• Cold and heat (within reason) 

Learn to Pace Yourself

Gran Fondos are long bike rides, making it important to manage your energy efficiently. While the temptation to ride fast at the beginning may be strong, it's crucial to conserve your energy by maintaining a steady pace throughout the event. 

One effective strategy is to create a plan before the ride. This will help you stay in control and prevent stomping on the gas. Remember, the better your fitness level, the faster you can ride comfortably for an extended period.

Start Riding with Others

One of the great aspects of Gran Fondos is there are a lot of cyclists which is great for boosting your morale and Keeping you going. However, riding in groups can be challenging for beginners and it's essential to develop some basic skills before your Gran Fondo. 

Key skills to focus on include:

• Riding closely behind other cyclists

• Learning how to work together in a pace line

• Understanding the appropriate hand signs and etiquette

Keep in mind also that cycling in a group tends to be faster than cycling alone. This higher tempo is likey to help you maintain a higher speed throughout your Gran Fondo.

Winning a Gran Fondo

To win a Gran Fondo, you need excellent aerobic conditioning and a high FTP. Achieve this through targeted endurance training, tempo work, and high-intensity sessions. Some years of cycling experience are necessary, with at least 6-8 hours of training per week, increasing to 10 hours or more in the final two months. 

The Fastest, Most Effective Gran Fondo Training Plan

Needs a personalized training plan to get you ready for your Gran Fondo?

JOIN gives you a fully adaptive training plan that fits seamlessly into your life. Set your Gran Fondo as your goal, input your weekly availability, and watch as JOIN dynamically adjusts your workouts to match your schedule, even on the go. 

Whether you're new to cycling or an experienced rider, JOIN's goal-oriented plans are designed to help you hit new milestones, boost your FTP, and tackle your next Gran Fondo with confidence. 

Start your 7-day free trial today and experience a cycling training plan that adapts to you.