Hey all,
Just finished my second GFNY and wanted to share my experience using TrainerRoad and get some input on what I could do differently.
Last year I also used TrainerRoad to train for GFNY and cramped just past the halfway point. I chalked it up to poor nutrition and suboptimal training so this year I completely overhauled my nutrition, worked with a sports nutritionist, and really dialed in my electrolyte strategy. FTP is the highest it’s ever been, I’ve hit multiple power PRs, and I finished in 4:34 which is 8 minutes faster than last year. And yet I cramped in almost the exact same spot.
Since nutrition wasn’t the variable this time, I’m thinking the issue is more muscular. GFNY has a fair amount of surges throughout, on the gas, off the gas, sitting in the draft, and I don’t think my training replicated that style of effort well enough. For context I used the Grand Fondo plan and set my goal time at 4:15.
A few questions for the group:
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Is the Grand Fondo plan the right choice for this type of race or is there a better fit?
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Should I be supplementing TR workouts with group rides toward the end of a training block to better simulate race dynamics?
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Any other tweaks you’d recommend for someone targeting sub 4:15?
Would love to hear from anyone who has trained for a similar style race. Thanks in advance.
