{"id":88434,"date":"2022-12-30T04:37:29","date_gmt":"2022-12-29T17:37:29","guid":{"rendered":"https:\/\/timesnewsgroup.com.au\/surfcoasttimes\/?p=88434"},"modified":"2022-12-29T13:41:57","modified_gmt":"2022-12-29T02:41:57","slug":"tips-to-master-the-2023-auscycling-gran-fondo-national-championships","status":"publish","type":"post","link":"https:\/\/timesnewsgroup.com.au\/surfcoasttimes\/news\/tips-to-master-the-2023-auscycling-gran-fondo-national-championships\/","title":{"rendered":"Tips to Master the 2023 AusCycling Gran Fondo National Championships"},"content":{"rendered":"

The 2023 AusCycling Gran Fondo National Championships is back at RoadNats in 2023.<\/p>\n

This is your chance to tackle the Mt Buninyong climb head on before the elites, and enjoy the perks such as fully closed roads, professional timing and nutrition support, while $5 from every entry goes to Ronald McDonald House Charities.<\/p>\n

With the Gran Fondo seven days away, we take a deep dive into managing your final week into the ride to get you primed for a fun and enjoyable Gran Fondo experience.<\/p>\n

BACK OFF YOUR TRAINING VOLUME<\/strong><\/p>\n

By lightening your training load the week before the event, your cumulative fatigue from training fades and your ability to perform rises.<\/p>\n

Our simple tips for tapering are to keep your riding frequency the same but shorten those rides and include some short but hard efforts<\/p>\n

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The 58km course will consist of 5 laps at 11.6km’s.<\/figcaption><\/figure>\n

 <\/p>\n

Prioritise sleep<\/strong><\/p>\n

High-quality sleep for this final week is crucial for effective training and for feeling fresh and strong on the start line.<\/p>\n

Pre-Ride Fueling<\/strong><\/p>\n

“What should I eat for a big ride?” is a very common question. Here are a few simple keys to remember:<\/p>\n

Eat what is familiar:<\/p>\n