THE FOCUS RIGHT NOW
BUILD THE ENGINE.
Sixteen weeks out, your job is volume. Forget intervals. Forget Strava. Build the aerobic engine that every later phase sits on top of. 80% of your time should be in Zone 2 — conversational pace, nose-breathing territory. If your base phase feels easy, you're doing it right.
THIS WEEK'S ANCHOR SESSION
THE LONG Z2 RIDE
One 3-4 hour steady Zone 2 ride per week. Flat to rolling route. Cadence 85-95rpm. Heart rate below first ventilatory threshold the whole way. This is where your mitochondrial density grows.
EVENT INTEL
WHAT THE MALLORCA 312 ACTUALLY DEMANDS
The Mallorca 312 is spring's most talked-about sportive — 312km around Mallorca with 5,000m+ of climbing, including the classic Tramuntana climbs that define road cycling on the island. Runs in late April. Open-road format, closed to traffic in parts. Route varies year to year; some editions include Sa Calobra, others do not.
KEY CHARACTERISTICS
- ✓Tramuntana range — Puig Major, Coll de Sóller, Coll dels Reis stacked early
- ✓Sa Calobra features in some editions: ~10km descent to the sea then ~10km climb back out at 7% average
- ✓312km distance means fuelling strategy determines who finishes
- ✓Three distance options: 312km, 225km, 167km — pick realistically
- ✓Weather shift from cold morning climbs to afternoon Mediterranean heat
COMMON MISTAKES
- ✕Choosing the 312 because you've done other long sportives — Mallorca's combination of distance + heat is different
- ✕Underfuelling the first 80km because the climbing starts easy
- ✕Forgetting Sa Calobra is a ~7% sustained climb, not a gentle return — many riders bonk here when it's on the route
PACING
The 312 is a fueling problem more than a fitness one. Pace the opening 100km at 60-65% FTP maximum. Ride the middle 100km conservatively with strict carb/fluid discipline. The last 100km is where preparation shows — those who fuelled correctly can even push. Arrive at the final named climb with reserves, not red-lined.
FUELLING
10+ hours means 80g carbs/hour minimum, 100g if gut-trained. 500-750ml fluid/hour once the heat kicks in. Food at every aid station on the route — don't skip any. Electrolytes become dominant after hour 6. A 'second breakfast' at the Pollença aid stop (km 80) is a classic move.
KIT
Long-finger gloves + gilet for the first two hours (cold on the climbs pre-dawn). 34x30 minimum, 34x32 recommended for Sa Calobra late in the day. Extra bottle cages or a frame bag for the long desert-like middle section.
WANT THIS BUILT AROUND YOUR FTP?
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OTHER PHASES FOR THE MALLORCA 312