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RACE WEEK · 1 WEEKS OUT

GRAN FONDO NEW YORK — 1 WEEKS OUT

Don't do anything clever. Eat, sleep, show up. Built around the 160km / 2,500m profile of the Gran Fondo NYC in USA.

160 km·2,500 m climbing·5-9 hours·May

THE FOCUS RIGHT NOW

DON'T DO ANYTHING CLEVER.

Race week is about arriving at the start line fresh, hydrated, and calm. The training is done. Hard sessions now cost you more than they give you. Every hour of good sleep in the final 72 hours does more than any workout could.

THIS WEEK'S ANCHOR SESSION

RACE MORNING OPENERS

20 minutes on the bike, morning of the event or day before, with 3x30sec at race pace. Wakes legs up without draining anything. That's it.

THE WEEK

A TYPICAL WEEK, 1 WEEKS OUT

Monday

45MIN Z1 + OPENERS (3X1MIN RACE PACE)

Legs awake, fatigue low.

Tuesday

REST OR 30MIN EASY

Focus on hydration + sleep.

Wednesday

60MIN WITH 4X30SEC RACE PACE

Final primer — nothing heroic.

Thursday

REST

Start carb-loading today.

Friday

30MIN EASY SPIN + OPENERS

Race check. Kit lay-out. Route review.

Saturday (race day -1)

20-30MIN VERY EASY

Or rest. Whichever calms nerves.

Race Day

EVENT

Pace it. Fuel it. Enjoy it.

DON'T DO THIS

Race-week mistakes are always additive — an extra hard session, extra volume, an unfamiliar food. Do less. The last week cannot make you fitter. It can absolutely make you slower.

EVENT INTEL

WHAT THE GRAN FONDO NYC ACTUALLY DEMANDS

Gran Fondo New York (GFNY) is the flagship USA sportive — 160km from the George Washington Bridge up the Hudson Valley with 2,500m of climbing. Competitive timed format (your position matters), international field, closed bridge at the start.

KEY CHARACTERISTICS

  • ✓Start on the George Washington Bridge — 8,000+ riders
  • ✓Bear Mountain climb — the signature climb at km 90
  • ✓Timed format: results matter, pacing strategies ruthless
  • ✓Rolling Hudson Valley terrain — few flat km
  • ✓May weather: anywhere from 10°C and raining to 30°C and humid

COMMON MISTAKES

  • ✕Burning matches matching pace on the first 30km — it's a race start, not your pace
  • ✕Riding solo instead of working groups — drafting saves 25-30% on the Hudson roads
  • ✕Underfueling because the early rollers feel 'just easy enough'

PACING

Get in a pack at your sportive pace within the first 15km. Work the pack on the flats + rollers. Bear Mountain at km 90 is a 25-30 min threshold effort — attack it at 90-95% FTP if you're chasing a time, 80-85% if you're chasing a finish. The back half rewards steady pacing over heroic climbs.

FUELLING

80-90g carbs/hour. Feed zones at km 55 and km 110 are strategic. Don't skip the km 55 stop. US roadie fuelling culture means everyone carries their own — don't rely on aid station variety.

KIT

Aero road bike with 11-30 cassette. Arm warmers + gilet stashed — weather varies. Rear light mandatory (enforced). Sunglasses with clear lenses for the GW Bridge tunnel at the start.

WANT THIS BUILT AROUND YOUR FTP?

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FAQ

COMMON QUESTIONS AT 1 WEEKS OUT

Is 1 weeks enough to train for the Gran Fondo New York?+

Race week is about showing up fresh. No new fitness gains possible in a week. Focus on sleep, hydration, carb loading 48-72 hours out, and mental prep. Any hard session this week costs you more than it gives.

What's the hardest part of the Gran Fondo New York?+

Start on the George Washington Bridge — 8,000+ riders. burning matches matching pace on the first 30km — it's a race start, not your pace — so pacing discipline is the single biggest lever most amateurs miss. Get in a pack at your sportive pace within the first 15km.

How many hours a week should I train at 1 weeks out from the Gran Fondo New York?+

Drop to 6-8 hours with minimal intensity. The taper protects the fitness you've built rather than growing more. Short, sharp openers to keep legs awake. Nothing aerobically challenging.

Do I need a coach to train for the Gran Fondo New York?+

You don't need a coach to finish. You do need structure. If you're new to sportives, have a target finish time, have a plateau you can't break, or have a history of peaking wrong, a coached plan pays for itself. Inside Not Done Yet the plan is built backwards from your event date — base, build, peak, taper timed to the week the Gran Fondo New York runs. 7-day free trial, $195/mo.

What gearing should I run for the Gran Fondo New York?+

Aero road bike with 11-30 cassette. Arm warmers + gilet stashed — weather varies. Rear light mandatory (enforced). Sunglasses with clear lenses for the GW Bridge tunnel at the start.

OTHER PHASES FOR THE GRAN FONDO NYC

Earlier phase ← 2 weeks out

TAPER