Zone 2 with rolling terrain simulation — undulating power that builds fat oxidation.
Every hard session works better with a bigger aerobic base. At 435 miles, base fitness is the difference between racing and surviving.
STRUCTURE
10min warm-up → 1.75hr alternating 4min @ 72–78% FTP (rises) and 6min @ 62–68% FTP (valleys) → cool-down
EXECUTION
Stay in Zone 2 the entire time, but undulate your power to simulate rolling terrain. The rises push the top of Z2; the valleys ease off. This builds terrain-responsive pacing without leaving the aerobic zone. Your body learns to modulate power without thinking.
POWER
Rises: 72–78% FTP | Valleys: 62–68% FTP | All within Zone 2
CADENCE
Rises: 80–85rpm | Valleys: 88–92rpm
POSITION
Alternate: hoods on rises, drops on flats. Build position endurance.
RPE
3–4 throughout — never hard, but never mindless
RACE-SPECIFIC: TORINO NICE RALLY
HEAT PREP September in Turin, Italy to Nice, France can bring heat. Complete 3–4 heat exposure sessions in the final 2 weeks before Torino Nice Rally. Increase sodium intake 48 hours before race day.
NUTRITION Ultra-distance fueling for 435 miles: 80–100g carbs/hour from mile 1 — don’t wait until you’re hungry. Practice your exact race-day nutrition in every long training ride. Carry backup calories. 435 miles burns 8,000–12,000+ calories — you cannot replace them all, but you must try.
ALTITUDE Torino Nice Rally with 52,493ft of climbing, much of it above 8,000ft demands altitude preparation. Arrive 5–7 days early for acclimatization. Expect 5–15% power reduction at altitude. Increase iron intake 4 weeks out. Hydrate aggressively — altitude increases fluid loss by 20–40%.
TERRAIN Highly technical terrain at Torino Nice Rally demands practice on similar surfaces. Ride mixed alpine terrain - paved cols, military gravel roads, rocky doubletrack at race-day cadence weekly. Expect: paved alpine roads, military gravel roads, rough doubletrack. Practice cornering, descending, and power delivery on unstable surfaces. Dial in tire pressure before race week — 5 PSI wrong costs you 15+ minutes over 435 miles.
