How to Prepare for a Gran Fondo or Sportive Like a Pro

We’ve covered this topic before, but with another season of gran fondos and sportives on the horizon, it’s a good time to revisit the key principles of preparation—this time with some extra insights from real-world coaching experience.

Whether you’re tackling the Maratona, the Marmotte, L’Étape du Tour, or your local sportive, these strategies will help you perform at your best and actually enjoy the experience.

Endurance: The Foundation of a Strong Finish

Good endurance is the difference between crawling up the final climb in survival mode and finishing strong, controlled, and confident.

There’s no substitute for time in the saddle. If you want to perform well, you need to accumulate significant weekly hours on the bike—especially rides of 5+ hours. These long workouts build the aerobic base needed to sustain effort all day.

Shorter, high-intensity sessions have their place, but they won’t compensate for a lack of endurance. If there was only one type of training you could do for these events, it would be endurance riding.

Training Structure: Why Methodology Matters

Training for a gran fondo isn’t the same as training for a criterium or road race. You’ll need a progressive increase in the duration of your endurance rides as the event approaches, with your longest ride ideally taking place about three weeks before the big day.

Many riders taper endurance volume too early, focusing heavily on FTP or VO₂ Max work. The result? Strong numbers on paper—but fading legs after five hours.

That doesn’t mean you should neglect intensity. It’s about balance. For example, when you’re in a VO₂ Max block, keep endurance rides truly easy—low Zone 2. Push hard in the key workouts, but ride gently elsewhere to stay fresh and maximise adaptation. That’s the finesse most riders miss.

Specificity: Train for the Demands of Your Event

Your training should reflect what you’ll face on the day. Two key steps:

1. Train your weaknesses. Identify what could limit your performance—whether it’s your TTE (time to exhaustion), repeatability, or fatigue resistance—and target it in your plan.

2. Match the event profile. If your sportive has four long climbs, build towards 4 x 30-minute efforts at tempo or sweet spot. If it’s rolling and punchy, train with shorter efforts and less rest.

The aim is to make race-day efforts feel familiar, not shocking.

Pacing: Don’t Burn Matches Too Soon

On event day, adrenaline, caffeine, and excitement can make you feel invincible—for a while. But going too hard early is the biggest pacing mistake you can make.

The riders who pace well always surge past those who didn’t in the final hour.

Pro tip: On flatter sections, stay in a large, fast-moving group to save energy. Avoid sitting on the front unnecessarily and stay sheltered from the wind. The goal is maximum speed for minimal effort.

Heat and Altitude: Plan and Adapt

If your event takes place in the summer, heat will affect performance. Incorporate basic heat adaptation if possible (e.g. indoor sessions in extra layers or post-ride sauna). If not, lower expectations slightly—power will drop in the heat.

At altitude, expect higher heart rates for lower power outputs. Don’t panic when your numbers don’t match expectations. Ride by feel and focus on consistent effort rather than chasing watts.

Fuelling: The Fourth Discipline

Fuel early, fuel often. Aim for 60–90g of carbohydrates per hour—and don’t wait until you feel tired.

Start with whole foods (rice cakes, flapjacks, bars), then switch to gels and faster carbs in the final third when your gut is less cooperative. Electrolytes are non-negotiable, especially in hot weather.

You Don’t Need to Train in the Mountains to Be a Good Climber

Many cyclists think they need to train in the mountains to climb well. They’re wrong.

A structured plan focusing on FTP and muscular endurance is far more effective than chasing elevation. You can train smart and become an exceptional climber without ever leaving rolling terrain. It’s about quality, not geography.

Equipment and Kit: Small Details, Big Impact

• Check the weather forecast. Mountain weather changes fast—pack a lightweight waterproof.

• Tyre pressure matters. Too much pressure means less control, especially on technical descents.

• Carry a spare rear derailleur hanger. It can save your ride.

• And yes, loo paper. You’ll thank yourself later.

Final Thoughts

You’ve trained hard—now enjoy it. Whether you’ve worked with a personal cycling coach or followed your own plan, the goal is the same: to perform well and savour the experience from start to finish.

If you’d like guidance building a personalised plan for your next gran fondo, or want to understand how to structure your endurance and intensity phases properly, you can book a free 20 minute consultation here:

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