The 2025 UCI Gran Fondo World Championships, set in Lorne along Australia’s legendary Great Ocean Road, offers amateur cyclists a world-class racing experience that demands more than fitness—it requires strategic, well-rounded preparation. With 122 kilometers of racing and nearly 1,900 meters of climbing, this race blends endurance, power, technical ability, and tactical awareness. If you’ve already qualified, the work is far from over. This guide is designed to help you arrive at the start line not just fit—but truly ready.
Understanding the Challenge
The Gran Fondo course is divided into distinct segments, each requiring a different strength. The race starts with a long, sustained climb into the Otway Ranges, which is likely to split the field early. Riders who can handle threshold climbing and manage their effort will emerge in smaller front groups, but that’s just the beginning. What follows are rolling hills, short power climbs, fast technical descents, and exposed coastal roads that can turn punishing in the wind. Simply making it up the climb isn't enough—you’ll need to be fresh enough to perform after it. Here is the official course profile ->
Build from the Base
A strong foundation begins with endurance and strength. In the months leading up to the build phase, your goal should be to accumulate long hours in the saddle at a steady pace. These long Zone 2 rides aren’t glamorous, but they create the aerobic engine required for sustained performance over 4–5 hours of racing. Riding on similar terrain to Lorne’s coastal profile—with long, steady climbs and exposed flats—can help your body adapt to both the physical and mental demands of race day. Make sure you also incorporate some leg gym work (1x a week preferred) and low cadence repeats to build strength. Adding sweet spot efforts and low-cadence intervals will strengthen your ability to push through these longer uphill segments efficiently.
During this phase, if you're above your optimal race weight, it’s also a good time to focus on gradually reducing body fat. Incorporating fasted rides can be an effective strategy—not only for weight management but also for improving your body's ability to utilize fat as a fuel source rather than relying solely on carbohydrates. This adaptation can be especially beneficial for endurance events like this Gran Fondo where glycogen stores become a limiting factor. It also assist in supporting your overall fitness (especially endurance and fatique resistence).
Develop Race-Specific Fitness
As race day approaches, your training should become increasingly specific. Incorporating long threshold intervals (such as 2x20 minutes at 90–95% of your FTP) will simulate the sustained effort required on the Otway climb.
Once you’re comfortable riding hard for extended periods, introduce more dynamic efforts that mirror the rhythm of the course. Over/under intervals, VO2 max work, and terrain-based sessions that involve accelerations and tempo riding over rolling terrain will prepare your legs for the surging efforts of group racing.
Group rides are an excellent tool during this phase. Not only do they simulate the tactical side of racing, but they also challenge your ability to respond to attacks and hold pace under pressure.
_225486%20small.avif)
Train for Durability – The Often-Overlooked Edge
One of the most decisive aspects of this Gran Fondo is not just how strong you are at the start—but how strong you remain at the end. This is where fatigue resistance, or what’s often called durability, becomes critical.
Durability refers to your body’s ability to maintain performance—even after hours of hard riding. In a race like this, the opening climb will likely be ridden near or above threshold. If you go deep here and haven’t trained your body to recover while still riding at a solid pace, your performance in the second half will suffer.
To train this, include back-to-back long weekend rides, with efforts later in the ride. For example, finish your four-hour ride with 2x10-minute ftp intervals. Another day add shorter intervals 2x1min near full effort for final sprint. You’re training your body to perform while tired—mimicking the exact demands of race day. Another powerful approach is to structure long rides where the intensity builds over time: ride the first half easy, then increase to sweet spot in the second half. These sessions build the physical and mental strength required to stay in the race—even when others begin to fade.
Descending, Positioning, and Wind
With steep and winding descents, it’s essential to be confident and efficient when going downhill. Descending is not just about speed—it’s about safety and saving energy. Practice braking points, cornering lines, and body positioning on familiar descents during training. Being smooth and composed here can help you hold position in the group and reduce the energy cost of technical sections.
The final portion of the course along the Great Ocean Road is typically exposed, with crosswinds that can tear groups apart. Learning to ride in echelons and maintain position in windy conditions can mean the difference between holding a fast group or being left alone to fight the wind. If possible, train in group rides where positioning matters—ride near the front, learn how to rotate through a paceline, and practice staying tucked in draft.
Nutrition, Pacing, and Race Execution
Nutrition and pacing are what bring your training to life. Without them, even the fittest riders falter. Every long ride should be used as a chance to dial in your fueling strategy. Aim for 60–90 grams of carbohydrate per hour, practice eating on the move, and test hydration strategies in similar temperatures to race day.
Pacing, especially on the early climb, is critical. The adrenaline of the start line can tempt riders into burning too many matches too early. A steady, controlled effort during the first 30–45 minutes can leave you fresher for the decisive moments later on—especially if crosswinds or surges start splitting the groups in the final hour.
Equipment Familiarization and Travel Tips
In the final weeks, train with the gear you’ll race on. Your bike, shoes, saddle, and even nutrition system should be dialed. Opt for compact gearing or a 1:1 ratio to stay efficient on the climbs, disc brakes for confidence on descents, and 28–30mm tubeless tires for a blend of comfort and grip. Practice using your entire setup on long training rides with efforts.
Arrive in Lorne early—ideally 5–7 days ahead of race day. Ride parts of the course, especially the climb, and take time to adjust to the local weather and terrain. Book accommodation well in advance and keep your final week stress-free.
Final Thoughts
This is not just another Gran Fondo. It’s the World Championships—and you’ve already proven that you belong here. The difference now lies in the details. Riders who train with intent, build durability, sharpen their tactics, and manage effort wisely will not only finish strong—but race with impact.
Whether your goal is a top placing or simply to ride your best on the world stage, the months ahead are your opportunity to prepare with purpose.
At ProCyclingCoaching, we specialize in helping competitive cyclists like you make that next jump in performance. From custom training plans based on your power data to expert feedback from qualified coaches, our team is here to guide you every step of the way. We understand the demands of races like the UCI Gran Fondo World Championships—and we’ll help you train smarter, recover better, and show up on the start line fully prepared. If you want structure, accountability, and insights that go beyond generic plans, this is where we come in.
.jpg)
