Five tips to participate in a Gran Fondo

The road bike is an exciting sport, but also much more technical than it seems at first sight. You will need to prepare a minimum before participating in such an event, but also set realistic goals based on your experience and physical preparation.

Train gradually

Small distances

You hesitate to register for Gran Fondo? Be aware that if you are familiar with spinning and are already doing recreational road cycling, you are probably ready for the 70 km course. If you are an amateur cyclist, a 130 km will please you. It is indeed very realistic to perform one of these events without problem with a good training. Ideal at the end of the season!

Long distances

Several specialized equipment also allows you to practice during the cold season in anticipation of longer distances, with stationary tripod or roller or even participate in spinning sessions. When you start out on the road, climbs, distances, sprints, nothing has been neglected in his three to four weekly practices. It is recommended to walk the distance gradually to complete it to see how your body reacts for the event.

The week of Gran Fondo

In the article Priming the Pump: The Week Before Your Race, experts suggest to ride moderately on a few occasions during the days leading up to the competition, to keep your muscles awake but not exhausted. See at the end of the article, the summary table of recommended workouts from beginner to advanced for all the details.

Surround yourself to better perform

Giving a feeling of exceptional freedom, the road bike is practiced solo for the most determined, between friends for pleasure and surpassing oneself or in specialized clubs for a more serious coaching.

The pros technique

The advantage to being a member of a club is the extensive training that is given. For example, on Tuesday evening at the Fitworks, the on-site experts give training and practical workshops.

“In the road bike, it’s all about saving energy,” says Sylvain Leclerc, coordinator and founder of the Heroes of the Heart Challenge and now coordinator of the Heroes of the Heart Cyclo Challenge. Regular pedal strokes, transfer your weight to the bike, tackle the ribs effectively, use your front and rear cassette effectively, adjust your bike ergonomically according to your measurements – all the details that make a real difference to your bike. performance of the cyclist according to him.

Roll in a pack

As Gran Fondo means big hike in the pack, it is important to tame the group dynamics. The distance between the cyclists, the communication codes to avoid holes, the breaks on the roadway or to signal an overtaking and the team strategies are some examples to be well mastered to optimize its experience of the hike that is friendly. See the How to Ride a Peloton guide, courtesy of the Vélo Plaisirs Club (french version) for further explanations.

Eat for energy

Hydration and nutrition play a major role in the endurance and energy performance of cyclists, according to the guide dedicated to trainers in cycling club coaching and according to France Audet, assistant coordinator of the 2018 cyclo-challenge and to the logistics of gran fondo.

Before the effort

Eat a good meal without frying or fat, such as a pasta dish, within three to four hours before the event so that the body can make glycogen stores. Hydrate yourself by consuming at least 500 ml in the hours preceding the exercise. Promote foods with a high glycemic index such as White Rice, Corn Flakes, Rice Krispies, Jelly Beans, Graham Crackers, Bagels and Carrots an hour before the event.

During the effort

It is recommended to drink regularly alternating water and energy drinks as well as to consume, approximately 30 minutes after the departure, approximately 1g of carbohydrates per kg of body weight per hour.

After the effort

Replace lost fluids, replenish your energy reserves and repair your muscles by drinking lots of water and consuming protein (yogurt, cheese, eggs, nuts, vegetables, etc.) to reduce muscle pain, carbohydrates (fruits fresh, cereal bars, bread, vegetables) in quantities three times higher than proteins as well as elements rich in sodium and potassium.

Prepare your essentials for D-Day

A very important rule to consider according to the organizers, it is to be entirely autonomous for the duration of its course.

A bike ready for action

Make a thorough check of your bike before the event: pressure and condition of wheels, adjustment of handlebars and saddle, tight direction, proper tightening of wheels and bolts, properly tensioned chain, operation of brakes and derailleurs.

Repair kit

In a satchel securely fastened to your bike or in a back pocket of your jersey, plan a repair kit in case of breakage and containing spare tubes, multifunction tool, bolts, plaster, tire changer, etc. These kits are sold in all of our partner stores: Mike’s Bike Shop (Dieppe), Velo Bike (Dieppe, Moncton), My Bike Shop (Shédiac) et Fitworks (Dieppe).

Care kit

Have some care items on hand, such as dressings and sanitizing towels.

Hydration and energy

To preserve your energy throughout the world, avoid cramps and dehydration, plan water, electrolyte drinks and carbohydrates to consume during the trip such as grapes.

Have fun and excel … while respecting its limits!

Gran Fondo is not a race. This is a great opportunity to ride a group, have fun and take up a challenge at the beginning of the season.