BUILD PHASE · 8 WEEKS OUT

GRAN FONDO NEW YORK — 8 WEEKS OUT

Structured intensity enters. Threshold + VO2 max work. 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

BUILD THE INTENSITY.

Eight weeks out, the build phase kicks in. One threshold session, one VO2 max session, and the long ride all in a week. Volume stays high, but now intensity layers on top. This is where your FTP should start climbing — if it doesn't, distribution is wrong, not effort.

THIS WEEK'S ANCHOR SESSION

2X20MIN THRESHOLD

Warm up 15min. 2x20min at 91-105% FTP with 5min recovery between. Cool down. Hit the target power both reps — if you fade the second, you started too hard. This is your bread-and-butter threshold session.

THE WEEK

A TYPICAL WEEK, 8 WEEKS OUT

Monday

REST

Recovery is a session — treat it like one.

Tuesday

THRESHOLD INTERVALS (2X20MIN)

Your key quality session of the week.

Wednesday

90MIN Z2 + STRENGTH

Reduced gym volume — maintenance only.

Thursday

VO2 MAX (4X4MIN @ 106-120% FTP)

Push the ceiling. Rep 4 should be the hardest.

Friday

REST OR 45MIN RECOVERY

Legs up.

Saturday

4-6H LONG RIDE WITH 3X15MIN AT EVENT PACE

Specificity starts here.

Sunday

2H Z2

Active recovery.

DON'T DO THIS

Do not stack threshold and VO2 max back-to-back. 48 hours minimum between quality sessions. Stacking kills the adaptation and makes you fragile.

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?

COACHED FOR YOUR EVENT.

Not Done Yet is the coached five-pillar system built around your actual event date. Personalised TrainingPeaks plan, weekly calls, expert masterclasses. 7-day free trial.

Apply for Not Done Yet How Coaching Works

$195/month · 7-day free trial · Cancel anytime

FAQ

COMMON QUESTIONS AT 8 WEEKS OUT

Is 8 weeks enough to train for the Gran Fondo New York?+

Yes, if you already have a reasonable aerobic base. 8 weeks out means peak and taper — we can sharpen and refine, but we can't build new aerobic fitness from scratch. If you're starting from zero now, aim for finishing rather than personal bests.

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 8 weeks out from the Gran Fondo New York?+

Reduce to 8-10 hours with rising intensity quality. This is the peak phase — fewer, sharper sessions. Long weekend ride stays but drops slightly (3-4 hours with event-specific work). Weekday sessions are shorter and more intense.

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 ← 12 weeks out

LATE BASE

Later phase → 4 weeks out

PEAK PHASE