Traning for a Gran Fondo race
Are you interested in saddling up to ride several kilometres in a race? Gran Fondo is a cycling event that originates from Italy, and the races are now held all over the world. Even virtually on a bike trainer! A Gran Fondo race is comparable to a marathon but on a bike. To be considered a Gran Fondo, the race must be at least 120-kilometers long. The racers start as a group, and the peloton breaks up according to each person's strength. It’s the same thing on Zwift but virtual.
While the ski season is still in full swing, Oberson boutiques are joining the cause for the second edition of the Gran Fondo Opération Enfant Soleil to raise funds for the Fonds sport et santé durable d’Opération Enfant Soleil. According to your desire and your level, there are 292-kilometres to be completed in, whole or in part. Now, let's talk about how to prepare for a Gran Fondo?
It starts with planning. The goal is to establish a plan so the cyclist's experience is positive before, during and after the competition. This training structure starts with evaluating your FTP (Functional Threshold Power).
This power test is calculated in watts and can be done directly on your training base with the help of Zwift by performing a short test. In short, it is the maximum power that a cyclist can maintain for one hour without interruption. This measure will help put you in the right category according to your fitness level.
The FTP test will allow you to target your cycling profile, so you start in the right category. It's better to start slowly and develop your FTP to define your training zones. Moreover, the progression in your training will allow you to better manage the effort, for example, during long climbs. The FTP of an average cyclist is between 3 and 4 w/kg for men and between 2.4 and 3.5 w/kg for women. The quick formula is your FTP test divided by your weight = average in w/kg. The answer will give you the category that will target your profile.
To give an idea of the categories, for example, in the time trials:
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A average of 4.0-5.0 w/kg
- B average of 3.2-3.9 w/kg
- C average of 2.5-3.1 w/kg
- D average of 1.0-2.4 w/kg
We recommend that you start training on Zwift at your own pace with intervals or with the Fondo Intervals program over three to four weeks for three hours per week. You can ride solo or in a group, depending on your preference. Being in a group can be more motivating than training alone.
If you ride in a group, the key is to join one with the same level so you can stay in the pack and push each other to keep going. Find the class that suits you, between 0.5 and 2.5w/kg and choose a workout that lasts 45 to 60 minutes. A suggestion of group to join is JZQc (Je Zwift Québec), a community of Zwift users in Quebec, virtual bike enthusiasts. It gathers more than 6000 cyclists on Zwift, from Quebec, Canada, and worldwide.
