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Gear Up for the Kris Yip Memorial Fondo: A 6-Month Training and Nutrition Plan

The Kris Yip Memorial Fondo isn’t just a ride—it’s a celebration of cycling, community, and the legacy of Kris Yip. Whether you're a seasoned rider or taking on the Fondo challenge for the first time, completing the 120km route is an incredible goal. To help you get there, we’ve created this 6-month training and nutrition plan.

This guide focuses on building endurance, improving strength, and fueling your body to ensure you’re ready to ride in the spirit of Kris—embracing inclusivity, sportsmanship, and camaraderie.

It's essential to prioritize your health and safety by scheduling an annual physical exam with your doctor. This checkup is an important opportunity to assess your overall health and ensure you’re ready for the physical demands of long-distance cycling. A cardiovascular exam is particularly crucial, as it may detect underlying conditions that might otherwise go unnoticed, even in individuals who feel fit and healthy. By working with your doctor to evaluate your heart health, blood pressure, and other key indicators, you can confidently embark on your training journey knowing your body is ready to meet the challenge. Remember, preventive care is the foundation of a safe and successful ride.

The Training Plan

The Kris Yip Memorial Fondo is not a race, but completing the 120km ride requires preparation. This plan ensures you build gradually, stay consistent, and enjoy the process.

Why Not Bring a Friend?

Training with a friend can make the process even more enjoyable. A training partner provides motivation, accountability, and encouragement on tougher days. Plus, sharing the journey with someone adds a layer of fun and camaraderie—key values of the Kris Yip Memorial Fondo.

120km blog Image

Months 1-2: Building Base Endurance

Goal: Establish consistent riding habits and a strong aerobic foundation.

  • Weekly Schedule:
    • 1 long ride (start with 30-40km at an easy pace, increasing by 10% weekly).
    • 1-2 shorter rides (20-25km focusing on steady cadence).
    • 2-3 rides per week:
    • 1 cross-training session: Strength training (bodyweight exercises or light weights focusing on core and legs).
    • 1 rest day: Use for gentle stretching or yoga.

Months 3-4: Increasing Distance and Intensity

Goal: Build stamina and introduce variety to improve endurance and power.

  • Weekly Schedule:
    • 1 long ride (50-80km, increasing weekly).
    • 1 interval ride (30-40km with 4-6 intervals, e.g., 4 minutes of hard effort, 2 minutes easy recovery).
    • 1 steady ride (25-30km at a comfortable, conversational pace).
    • 3-4 rides per week:
    • 1 cross-training session: Incorporate moderate weights or cycling-specific drills like single-leg pedaling.
    • 1 rest day: Focus on recovery and mobility work.

Month 5: Peak Training

Goal: Achieve target distances and simulate Fondo-day conditions.

  • Weekly Schedule:
    • 1 long ride (90-110km, steady pace, with ride-day nutrition and hydration).
    • 1 interval ride (40-50km with hill repeats or high-intensity sprints).
    • 1 endurance ride (50-60km maintaining consistent effort).
    • 1 recovery ride (20-30km at an easy pace).
    • 4-5 rides per week:
    • Optional cross-training: Yoga or light mobility work.

Month 6: Taper and Recovery

Goal: Rest, recover, and arrive fresh for the Fondo.

  • Gradually decrease training volume:
    • Week 1: Long ride of 60-80km.
    • Week 2: Long ride of 40-50km, shorter rides only.
  • Rest completely 2-3 days before the Fondo.


Winter Training Tips

As many of the training months fall in winter, staying consistent can be a challenge. Thankfully, there’s a solution! Indoor cycling trainers offer a convenient way to maintain fitness regardless of the weather.

  • Options for Every Budget: From basic rollers to advanced smart trainers with interactive platforms, there’s a trainer to suit your needs.
  • Keep it Engaging: Platforms like Zwift and Rouvy add a fun, competitive element, helping you stay motivated.
  • Stay Consistent: Indoor training eliminates excuses and ensures you stay on track for the Fondo.
  • Incorporate Cross Training: Focus on building your aerobic base, working on flexibility and strength and staying active by participating in non-cycling exercise. Skating, cross country skiing and snowshoeing are great winter aerobic activities!


Nutrition Plan

Fueling properly is essential to power through the Fondo and recover effectively. Here’s how to stay energized and hydrated:

Daily Nutrition

  • Carbs: 50-60% of your diet for sustained energy (whole grains, fruits, vegetables).
  • Protein: 20-25% to support muscle repair (lean meats, fish, dairy, legumes).
  • Fats: 20-25% for longer-lasting energy (nuts, seeds, avocado).


Training Day Nutrition

  • Before Your Ride:
    • Light meal 2-3 hours before (e.g., oatmeal with fruit, or toast with nut butter).
    • Small snack 15-30 minutes before (e.g., banana or energy bar).
  • During Your Ride:
    • Hydrate every 15-20 minutes with water or an electrolyte drink.
    • Consume ~30-60g of carbs per hour with energy gels, bars, or dried fruit.
  • After Your Ride:
    • Recovery meal within 30 minutes (e.g., smoothie with protein powder, or yogurt with granola).
    • Follow with a balanced meal later (protein, carbs, veggies).


Ride Day Nutrition for the Fondo

  • Breakfast: Enjoy a carb-rich meal 3 hours before the ride (e.g., pancakes with honey, banana, and coffee).
  • During the Fondo: Stick to your practiced hydration and fueling schedule, with easy-to-digest snacks every 45-60 minutes.
  • Post-Ride: Celebrate with a balanced recovery meal to replenish energy stores and support recovery.

 


Tips for Fondo Success

  • Bike Fit: Ensure your bike is adjusted for maximum comfort and efficiency.
  • Gear Check: Familiarize yourself with all your Fondo-day gear, including your number plate and timing chip.
  • Ride Your Pace: Whether you’re pushing hard or soaking in the scenery, ride in the spirit of Kris—sportsmanship, inclusivity, and fun.
  • Bring a Friend: Sharing the journey with a friend makes training and ride day even more rewarding.

By following this plan, you’ll be ready to take on the Kris Yip Memorial Fondo and enjoy every moment of the journey. Remember, it’s not just about crossing the finish line—it’s about celebrating the love of cycling, the spirit of community, and honouring Kris’s legacy.

See you on June 21, 2025!