Training for a granfondo requires dedication and consistent effort to build the necessary endurance and strength. A key question for many cyclists is: How many training kilometers do I need to be ready for such a demanding event? In this blog, we’ll discuss how to gauge your training volume and prepare effectively for a granfondo.

How Many Training Kilometers Before a Granfondo?

The number of training kilometers you need before a granfondo depends on the event’s distance and your fitness level. However, most cyclists should aim to complete 2,000 to 4,000 kilometers of training over the 12 to 16 weeks leading up to the event. Here’s a breakdown:

• Build Gradually: Start by increasing your weekly mileage progressively, aiming for 150-300 km per week.
• Long Rides: Include a weekly long ride that gradually approaches 75-85% of your granfondo’s distance.
• Consistency: Focus on regular, consistent riding rather than just one or two huge weeks.

Build Gradually

When training for a granfondo, your goal is to gradually increase your weekly kilometers to build the endurance necessary for the event. If you’re starting with a lower fitness base, aim to begin with 100-150 kilometers per week, then increase by about 10-15% each week. More experienced cyclists might start at 200-250 kilometers per week.

Your total volume over the 12 to 16 weeks leading up to the event should be in the range of 2,000 to 4,000 kilometers, depending on your experience and the difficulty of the granfondo. This base mileage helps ensure you can handle long hours in the saddle without fatiguing too early.

Long Rides

The long ride is the cornerstone of your granfondo preparation. Once per week, include a long ride that simulates the endurance demands of the granfondo. Ideally, you’ll want to build up to completing long rides that cover 75-85% of the granfondo distance. For example, if your granfondo is 150 kilometers, aim for your longest training ride to be around 120 kilometers in the final weeks before the event.

These long rides are crucial for training your body to sustain effort over extended periods and for practicing your nutrition and pacing strategies. Ensure these rides increase gradually in length as the event approaches, and make them a consistent part of your weekly routine.

Consistency Over Volume

While the total kilometers you accumulate are important, consistency is key. Aim to spread your training kilometers across several rides per week rather than loading them into one or two massive rides. Most cyclists will benefit from 3-5 rides per week, with a mix of shorter, higher-intensity sessions and longer endurance-focused rides.

Avoid overloading your training with too many kilometers too quickly, as this can lead to fatigue, burnout, or injury. Instead, maintain a steady and manageable weekly training schedule that includes recovery and rest days. This approach ensures you stay fresh and prepared for the event.

Conclusion

To be ready for a granfondo, aim for a total training volume of 2,000 to 4,000 kilometers over 12 to 16 weeks, with weekly long rides that prepare your body for the event’s demands. Focus on consistency, gradually building your kilometers, and practicing your pacing and nutrition on long rides. For more tips on training for granfondos and inspiration for high-altitude challenges, visit Deux Mille to explore epic cycling routes across Europe.