The Kris Yip Memorial Fondo is a ride for everyone, whether you're looking to challenge yourself or simply enjoy a beautiful day on the bike. Training properly will ensure you feel strong and confident on event day. This four-month plan will help you build endurance, strength, and confidence while emphasizing cross-training, proper nutrition, hydration, rest, and injury prevention.
Familiarizing yourself with the route ahead of time can help you feel more comfortable and prepared for the ride. Check out the course map below to get a sense of the terrain, elevation changes, and key landmarks along the way. Understanding the route lets you plan your pacing, hydration, and nutrition strategy accordingly.
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More than just a ride, the Kris Yip Memorial Fondo is a celebration of community, camaraderie, and the joy of cycling. We ride to honour Kris’s legacy, to raise awareness about coronary artery disease in athletes, and to encourage others to be their own health advocates.
Before You Begin: Get a Health Check-Up
Before starting any new training plan, it's essential to consult a doctor, especially if you have a family history of heart disease or any health concerns. A physical exam, including a cardiovascular screening, may help identify any underlying issues.
Month 1: Laying the Foundation
- Goal: Build a base level of fitness and get comfortable on the bike
- Rides per Week: 3
- 1 short ride (30-45 min, easy effort)
- 1 endurance ride (1-1.5 hours, comfortable pace)
- 1 ride with gentle hills (build strength gradually)
- Cross-training: Strength training or yoga 1-2 times per week
- Key Tips: Focus on good posture, pedal efficiency, and staying hydrated
- Rest Days: 2-3 per week to allow recovery and prevent burnout
Month 2: Building Endurance
- Goal: Increase ride duration and stamina
- Rides per Week: 3-4
- 1 short ride (45-60 min, steady effort)
- 1 endurance ride (1.5-2 hours, comfortable pace)
- 1 hill or interval ride (short bursts of effort to build strength)
- Optional social or recovery ride (easy pace, just for fun)
- Cross-training: Core workouts or stretching to prevent stiffness
- Key Tips: Eat well before and after rides, stay hydrated, and listen to your body
- Rest Days: At least 2 per week to allow muscles to recover
Month 3: Gaining Confidence
- Goal: Increase ride intensity and simulate event conditions
- Rides per Week: 4
- 1 short ride with intervals (1-1.5 hours, mix of steady and harder efforts)
- 1 endurance ride (2-3 hours, steady pace)
- 1 hill-focused ride (building leg strength)
- 1 group ride or social ride (practice riding with others)
- Cross-training: Light strength training and mobility exercises
- Key Tips: Practice eating and drinking on the bike, test your event-day nutrition
- Rest Days: At least 2 per week to ensure proper recovery
Month 4: Taper & Event Readiness
- Goal: Maintain fitness while allowing your body to rest before the fondo
- Rides per Week: 3
- 1 short, easy ride (45 min, low effort)
- 1 endurance ride (1.5-2 hours, relaxed pace)
- 1 gentle spin (30-45 min, just to stay loose)
- Cross-training: Light stretching, yoga, or walking
- Key Tips: Prioritize rest, eat well, and stay hydrated before event day
- Rest Days: More frequent this month to ensure you’re fresh and ready to ride
Additional Tips for a Successful Ride
Cross-Training & Recovery
- Strength training, stretching, and mobility exercises help prevent injury and improve overall fitness
- Yoga and foam rolling can aid in recovery and flexibility
Nutrition & Hydration
- Fuel with a mix of carbohydrates, protein, and healthy fats
- Stay hydrated before, during, and after rides
- Experiment with snacks and hydration strategies during training to find what works best for you
The Importance of Rest
- Rest days allow your body to rebuild and get stronger
- Overtraining can lead to fatigue, injury, and burnout
- Listen to your body—if you're feeling overly fatigued, take extra rest
By following this plan, you’ll be well-prepared to enjoy the Kris Yip Memorial Fondo feeling strong and capable. Remember, the goal is to have fun, challenge yourself, and celebrate Kris’s legacy on the bike. Happy riding… you’re going to Crush It!!