Nove Colli 2026 Training Plan: Your Complete Step-by-Step Guide with Tips and Secrets
Granfondo Cycling: Explore the Ultimate Endurance Challenge in 2025 & 2026
Gran Fondo Nove Colli 2026: Date, Course Info, Elevation, Registration, and Contacts
Nove Colli 2026 Training Plan: Your Complete Step-by-Step Guide with Tips and Secrets
Nove Colli 2026 Training Plan: Your Complete Step-by-Step Guide with Tips and Secrets
Tackling the Nove Colli, with its 200 km and nearly 4,000 meters of elevation gain, is a challenge that demands much more than just occasional rides. It's a goal that requires structured, meticulous, and progressive preparation. This guide will provide you with a 16-week training plan, designed to build your endurance, strength, and speed, getting you to the start line of Italy's most iconic Granfondo with maximum confidence.
1. Key Training Principles
Before diving into the plan, it's essential to understand the pillars upon which this program is built:
Progressive Overload: Training load gradually increases over time to allow your body to adapt without excessive strain.
Specificity: Sessions are designed to simulate race demands: long distances, climbs, and fatigue management.
Variety: Alternating different types of training (long slow distance, intervals, strength) prevents monotony and stimulates various adaptations.
Recovery: Rest is an integral part of training. Without adequate recovery, your body cannot assimilate the training loads.
Listen to Your Body: This is a guide; adapt it to your feelings, available time, and fitness level. If you feel too fatigued, don't hesitate to reduce the load or add an extra rest day.
2. Training Zones
To follow this plan, it will be helpful to have a heart rate (HR) sensor or a power meter (FTP).
Zone 1 (Active Recovery): Very easy, fluid conversation. HR: 50-60% Max HR | Power: <55% FTP.
Zone 2 (Long Slow Distance - LSD): Easy, you can talk, regular breathing. HR: 60-70% Max HR | Power: 55-75% FTP. Ideal for building an aerobic base.
Zone 3 (Tempo): Moderate, conversational in stretches, deeper breathing. HR: 70-80% Max HR | Power: 75-90% FTP. Improves specific endurance.
Zone 4 (Threshold): Challenging, conversation difficult, labored breathing. HR: 80-90% Max HR | Power: 90-105% FTP. Improves the ability to sustain intense efforts.
Zone 5 (VO2 Max): Very challenging, maximum effort for a short time. HR: >90% Max HR | Power: >105% FTP.
3. The 16-Week Training Plan
This plan is an example. Adapt it to your free days and preferences.
Base Phase (Weeks 1-8): Building Endurance
Objective: Increase volume, improve aerobic capacity, and introduce strength training.
Day
Type of Training
Duration/Distance
Notes
Mon
Active Recovery
30-45 min
Walk, light stretching.
Tue
Strength Training (Core & Legs)
45-60 min
Bodyweight exercises or light weights.
Wed
Long Slow Distance (Z2)
1h30m - 2h
Flat or gently rolling terrain.
Thu
Interval Training (Flat)
1h
Warm-up (15m Z2), 4-6 x (5m Z3-Z4 / 5m Z2), Cool-down (10m Z2).
Fri
Complete Rest
-
Important for muscle recovery.
Sat
Long Slow Distance (Z2)
2h30m - 3h30m
Mixed, rolling terrain. Focus on consistent cadence.
Sun
LSD with Light Climbs (Z2-Z3)
3h - 4h
Include 2-3 long but not overly steep climbs.
Specific Phase (Weeks 9-14): Race Preparation
Objective: Increase intensity, introduce more challenging climbs, and simulate race fatigue.
Day
Type of Training
Duration/Distance
Notes
Mon
Active Recovery
30-45 min
Mobility and stretching.
Tue
Strength Training (Maintenance)
30-45 min
Focus on multi-joint leg exercises.
Wed
Threshold Work on Climbs (Z4)
1h15m - 1h30m
Warm-up (15m Z2), 3-4 x (8-12m Z4 climbing / 8-12m Z2 descent or flat), Cool-down (10m Z2).
Thu
Tempo Ride (Z3)
1h30m - 2h
Sustained but controlled pace.
Fri
Complete Rest
-
Essential for recovery.
Sat
Long Ride with Climbs (Z2-Z3)
4h - 5h
Simulate the Nove Colli course. Include at least 3-4 significant climbs.
Sun
Tempo Ride (Z3)
2h - 3h
Local race or faster-paced ride.
Tapering Phase (Weeks 15-16): Arriving Fresh
Objective: Reduce training volume while maintaining intensity to arrive rested and sharp for the race.
Week 15 (Moderate Taper)
Day
Type of Training
Duration/Distance
Notes
Mon
Complete Rest
-
Tue
Long Slow Distance (Z2)
1h30m
Light spinning.
Wed
Short, Fast Repeats (Z4-Z5)
45 min
Warm-up (15m Z2), 4-5 x (1m Z4-Z5 / 2m Z2), Cool-down (10m Z2).
Thu
Complete Rest
-
Fri
Long Slow Distance (Z2)
1h
Very easy, loosening legs.
Sat
Tempo Ride with 1 Climb (Z3)
2h - 2h30m
To maintain muscle activation.
Sun
Long Slow Distance (Z2)
1h30m - 2h
Very relaxed ride.
Week 16 (Race Week)
Day
Type of Training
Duration/Distance
Notes
Mon
Complete Rest
-
Tue
Long Slow Distance (Z2)
45 min
Agile pedaling.
Wed
Short Sprints/Efforts (Z4-Z5)
30 min
Warm-up (10m Z2), 3-4 efforts of 15-20 seconds, Cool-down (10m Z2).
Thu
Complete Rest
-
Fri
Light Pedal (Z1-Z2)
20-30 min
Very easy, to loosen legs. Final bike check.
Sat
Complete Rest
-
Day before Nove Colli. Maximum hydration.
Sun
NOVE COLLI!
200 km / 130 km
Enjoy the race!
4. Extra Training Tips
Consistency: Regularity is more important than occasional high intensity. It's better to train less but consistently.
Nutrition and Hydration: Fundamental for supporting your training. Refer to the dedicated article.
Active Recovery: After longer or more intense rides, a gentle spin the next day can help clear lactic acid.
Strength Training: Don't just focus on legs! A strong core (abs and lower back) improves stability in the saddle and prevents aches.
Sleep Guide: Sleep is when your body repairs and strengthens. Aim for 7-9 hours of quality sleep per night.
Fitness Testing: Every 4-6 weeks, you can do a threshold test (FTP or FCR) to monitor your progress and adjust your training zones.
Conclusion
Preparing for the Nove Colli is an exciting journey. Following a structured training plan will give you the framework and discipline needed to arrive ready. Remember, the goal isn't just to cross the finish line, but to enjoy every single moment of this epic cycling adventure. Good luck and happy riding!