Be a Pro For a Day

Subscribe to learn more

Costa Rica

Costa Rica occupies a privileged spot in the heart of Central America. While its territory of 19,652 square miles touches both the Caribbean Sea and the Pacific Ocean, the country is surprisingly accessible – one can travel from coast to coast in just three hours by car (or 45 minutes by plane). The variety of landscapes and microclimates that can be enjoyed in one day make this country a paradise destination.

Costa Rica is a democratic and peaceful country, and it has not had an army since the year 1949. Although the country is small and it covers only 0.03 % of the surface of the globe, it proudly shelters a 5% of the existing biodiversity in the entire world. 25.58 % of the country is composed of conservation and natural protected territory.

Costa Rica’s territorial division includes 7 provinces, which are: San José, Alajuela, Cartago, Heredia, Guanacaste, Puntarenas, and Limón. Together they offer an attractive tourist destination, of almost limitless possibilities, that include extensive rainforests, volcanoes, rivers traveling through the mountains, beaches and natural resources safeguarded by an important organization of national parks and forest reserves.


Situated at 253 meters above sea level, this community is made up of people with great spirit and business drive, who have converted a largely agricultural region into a booming commercial and tourism destination. The city features a lovely surrounding landscape, the most imposing features of which are the picture-perfect cones of Volcán Arenal and its eternal companion, Volcán Chato. Fortuna offers visitors a full range of tourism services and products, and is an important departure point for Caño Negro, the Venado caverns, Monteverde and other incredible destinations.


The long course begins in La Fortuna City traveling west on national road number 142 passing through the Arenal Volcano National reserve, participants will begin the race with a 16.8 kilometer uphill towards the Lake Arenal dam, from there the participants will begin an undulating run towards the Little town of “Nuevo Arenal” 45 kilometers the start. In Nuevo Arenal participants will find a short but steep uphill of just 700 meters but at a 12% average, legs will hurt. From Nuevo Arenal to the city of Tilaran the terrain continues to be undulating with more pronounced uphill and downhill that will make the going tougher, the next uphill will be the “Tilawa” uphill at just over 4 kilometers (4.4) and an average grade of 4% will present a challenge because the uphill is more pronounced towards the end. From the top of the Tilawa uphill to the city of Tilaran, the course will have the participants going on a slight downhill.

Once in Tilaran, 74.4 kilometers from the start, participants will have completed the first half of the course, from Tilaran participants will travel a little further west still on road 142 going towards the city of Cañas for 6.7 kilometers, where they will make a right turn onto “el atajo” leading them towards the Tejona windmill energy projects, this also means that the participants will have to tackle windy uphill conditions in this area for 6.3 kilometers. Ate the very end of this “atajo” there is a section of gravel 1.2 kilometers in length.

Once finished with the “atajo” participants will make a left turn onto road 142, this time going east towards La Fortuna. The next test will come at kilometer 91 in the “Rio Piedras Wall” a 1.4 kilometer uphill of 7% gradients with up to 15% at the steepest, undulating on towards Nuevo Arenal there will be 2 more short but steep uphills, undoing the road traveled until La Fortuna at kilometer 150.4.


LONG COURSE IS A COMPETITION: Only the finishers of the long course are eligible for category rankings and Overall and Podium awards. If you want to race and be ranked in your category, you must complete the long course. Top 10% of finishers in each age group earn a spot in the Qualifier Corral at every GFNY World event.

MEDIUM COURSE IS NOT A COMPETITION: The riders of the 50 miles medium course will be provided their start-to-finish time, but will not be ranked by finish time. All finish times will be listed in alphabetical order.

Perks included as part of GFNY Costa Rica

THE JERSEY: All riders receive the official GFNY Costa Rica race jersey, which is mandatory attire at the race. The jersey is designed in NYC and Made in Italy.

CHIP TIMING: GFNY Costa Rica is a timed race. Each athlete has their own timing chip, which starts right after you cross the start line and stops when you cross the finish line. Timing results will be available at

FINISHER MEDAL: Every GFNY Costa Rica finisher receives a medal, no matter which distance they complete. All finishers also earn a “Finish” towards their 3x2020-2021 GFNY medal or the 10x medal. Go to for more information on GFNY’s multi-finisher medals.


GFNY Coaching is a platform to help you find your best GFNY performance through personalized training plans, performance analysis, online meetings and an extensive library of training content.
GFNY Coaching can help you prepare for all your GFNY World races. You can choose from one of three monthly plan options that provides you with a training plan by a GFNY coach to help you meet your goals in your next GFNY, whether the goal is #breaking10, #breaking6, or even #breaking4. All of our plans are customized for each athlete, and feedback and coach contact is always included. GFNY Coaching is available in English and Spanish.
No matter your goals or level of experience in cycling, whether you have a couple of months to tune-up, or half a year to change yourself completely as an athlete, you will be ready to hit that PB, get your highest placing ever, or just finish your first GFNY race.

GFNY Training Center

The GFNY Training Center section of provides you content focused on training topics like nutrition, cadence, and power, as well as course guides to GFNY races around the World. This training and course strategy content is free of charge to every GFNY athlete.


Read all news

Why You Should Also Be a Runner

28 Sep 2021

“You’ve preached for a decade to us why cycling is so great and now we are supposed to be runners?” “What do you know about running anyway?” Let me answer the second question first because

Read More


Granfondo - What Pro Cycling Development is Missing

28 Jul 2021

By Uli Fluhme The Tokyo Olympics put an extraordinary event on display on July 24, 2021. Very early – from the gun in fact – Austrian elite amateur Anna Kiesenhofer broke away from the pack

Read More


GFNY announces GFNY Lourdes Tourmalet

15 Jul 2021

GFNY tackles Tourmalet On June 12, 2022 you get to tackle the iconic Col du Tourmalet at the new race: GFNY Lourdes Tourmalet. Col du Tourmalet (alt. 2115m) is the most-used mountain pass by the Tour de France

Read More


Granfondo - The Future Path of Pro Cycling

25 Jun 2021

BY ULI FLUHME   Part and parcel of rethinking cycling’s future in how it develops its fan base, media coverage, sponsorship, and sustainable growth is the development of the riders themselves. In our 2020 whitepaper

Read More


GFNY Announces: GFNY Grand Ballon

19 Jun 2021

 GFNY heads to Thann for inaugural race in July 10, 2022 Nestled at the foothills of the Vosges mountains, the town of Thann has a rich heritage that earned it the title as one

Read More


Learn how to taper and peak for race day with the Training Center Podcast

28 Apr 2021

This week on the GFNY Training Center Podcast, our co-hosts talk tapering and peaking for race day. Peaking is a blend of art and science that many riders get wrong, but this episode will help

Read More

Get the lowdown on GFNY Vaujany with the Training Center Podcast

16 Apr 2021

This week on the GFNY Training Center Podcast, our hosts preview GFNY Vaujany, coming up on August 29th. GFNY Vaujany is one of the most exciting races on the GFNY Calendar. It tackles Alpine climbs

Read More


Talking GFNY Marathon and Pack Racing Skills on the GFNY Training Center Podcast

07 Apr 2021

As you may know, GFNY is branching out and offering our first marathon on October 24th, in Sebring, Florida. That offers GFNY racers the unique opportunity of doubling up with a marathon on October 24th,

Read More


Heat Acclimation and Listener Questions on the GFNY Training Center Podcast

25 Mar 2021

The GFNY Training Center Podcast is back this week to discuss heat acclimation! Competing in the heat offers unique challenges, especially if you’re coming from a cooler climate. Luckily there are simple strategies you can

Read More


Talking GFNY Camps on the Training Center Podcast

16 Mar 2021

This week on the GFNY Training Center Podcast, our hosts took some time to talk about GFNY Camps. Along with our events in Vaujany and Tuscany we offer week-long camps before the race, offering up

Read More


GFNY Podcast: Mailbag Special

25 Feb 2021

This week on the GFNY Podcast, your hosts Chris Geiser and Christian Parrett took listener questions and broke them down. In Part 1, they discussed the specifics of big-gear training. This is a topic that’s

Read More

Measures to contain the spread of COVID-19

17 Feb 2021

 GFNY Mazatlan is CONFIRMED. The state of Sinaloa has approved GFNY Mazatlan to take place on May 2nd, 2021. GFNY Mazatlan is taking a number of precautions to keep GFNY riders, staff and volunteers safe.

Read More


17 Feb 2021

 GFNY Mazatlan está CONFIRMADO. El estado de Sinaloa aprobó GFNY Mazatlan para el 2 de Mayo de 2021. GFNY Mazatlan está tomando una serie de precauciones para mantener seguros a los pasajeros, el personal y

Read More

GFNY Podcast: The Benefits of Coaching

16 Feb 2021

This week on the GFNY Training Center we discuss the benefits of working with a good coach! Through GFNY Coaching we offer plenty of tips and tricks to improve your cycling. But, the reality is,

Read More

GFNY MARATHON // GFNY Gruppo. News #047

15 Feb 2021

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. GFNY is getting bigger!, we introduce you GFNY Marathon. GFNY Club Bienvenidos a

Read More

Performance Testing to Track Improvement

12 Feb 2021

This week in the Training Guide, Coach Christian talks about simple performance testing to monitor improvements. A good training program should be built on hard data and evidence. One of the most important sets of

Read More

Training Center Podcast: Back with Two New Episodes

10 Feb 2021

The Training Center Podcast is back this week, again with two episodes for you to enjoy. In the first episode of the week, we give training advice to the time-crunched cyclist. How should you get

Read More

GFNY CLUB & 3X MEDAL // GFNY Gruppo. News #46

08 Feb 2021

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. 3x 2021 medal GFNY Club GFNY Club corral Giveaway: VIP upgrades in Mazatlán

Read More

To Rest Week or not to Rest Week?

05 Feb 2021

In this week’s edition of the Training Guide, GFNY Coach Christian discusses whether or not you should program rest weeks into your training plan. Rest Weeks vs De-load weeks Before we start, it’s important to

Read More

GFNY Mazatlán; antes y después de carrera. // GFNY Gruppo. Noticias #45

04 Feb 2021

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. GFNY Cycling Club Interview with a GFNY ambassador What to do before GNFY

Read More

GFNY Training Center Podcast

03 Feb 2021

The final GFNY Training Center Podcast of January was a doozy: a long episode cut into several parts. First, we tackle some mailbag questions, including eating late at night after training, and combining training with

Read More

No-Stop Nutrition

29 Jan 2021

In this week’s Training Guide, GFNY Coach Christian talks about the benefits of planning hydration and nutrition to minimize or eliminate stops. All GFNY events offer fully-stocked aid stations, where you can refill water bottles,

Read More

Two New Episodes of the Training Center Podcast

27 Jan 2021

GFNY Coaching is back this week with two more episodes of the Training Center Podcast. Our first episode this week is General vs. Specific Training. Often athletes focus on the small details and lose sight

Read More

What's GFNY Camp?

25 Jan 2021

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. The GFNY that is back to the calendar. GFNY camp. All the details.

Read More

Wind Racing

22 Jan 2021

Racing in windy conditions is one of the best tests of a cyclist’s ability that there is. To race strongly in the wind takes a complete cyclist. Physically, it requires a bit of everything: sustaining

Read More

GFNY Training Center Podcast

19 Jan 2021

We’re back with more from the GFNY Training Center Podcast! This week, we’ve got a new series of two episodes, each broken up into several parts. First up, we compiled reader questions and answered them.

Read More

Nuevo GFNY en México! 🇲🇽 // GFNY Gruppo. Noticias #43

18 Jan 2021

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. The new GFNY in Mexico. Interview with the GFNY ambassador that tells us

Read More

The Road to the GFNY World Championship: Part 1

16 Jan 2021

In this week’s Training Guide, GFNY Coach Christian checks in on your training for GFNY NYC to help you track your progress and stay on track for May. GFNY NYC is the Crown Jewel of

Read More

This Week on the Training Center Podcast: Post-Ride Nutrition and Cheap Speed Tips

14 Jan 2021

The GFNY Training Center Podcast is back, with two more episodes for you to check out. First, we continue our focus on nutrition, this time digging into optimal post-ride nutrition. This once gets into science

Read More

Do you need a Coach?

12 Jan 2021

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. Who is GFNY coaching for? What can you expect from GFNY coaching? Do

Read More

5 New Year's Resolutions for Cyclists

08 Jan 2021

In this week’s Training Guide, GFNY Coach Christian suggests a few great New Year’s resolutions to incorporate into your training. We’ve gotten through the holiday season, it’s January, and cyclists are starting to think about

Read More


The GFNY Training Center Podcast is back!

06 Jan 2021

The Training Center Podcast is back this week! Every week you can listen to GFNY Coaching’s Christian Parrett and co-host Chris Geiser break down new topics, and this week we have several episodes for you.

Read More

Año Nuevo; retos, propósitos y carreras nuevas!

04 Jan 2021

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. We give you some ideas to add to your New Year’s resolution. We

Read More


Caffeine and the Cyclist

02 Jan 2021

GFNY Coach Christian talks about caffeine in this week’s Training Guide. Cycling and coffee go together hand-in-hand: a pre-ride espresso or a mid-ride coffee stop are almost religious for some cyclists. Caffeine is also a

Read More


Introducing the GFNY Training Center Podcast

30 Dec 2020

This week be sure to listen to the Training Center edition of the GFNY Daily Coffee Podcast. The Training Center is a new podcast under the umbrella of GFNY Daily Coffee. GFNY Coaching’s Christian Parrett,

Read More

GFNY Gruppo


29 Dec 2020

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. Recap of GFNY 2020. GFNY Mazatlán raffle winner. Bienvenidos a GFNY GRUPPO, un

Read More

Nueva carrera GFNY y nueva presentadora en GFNY GRUPPO! // Noticias 039

21 Dec 2020

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. A new GFNY Gruppo hostess. A new GFNY Race for 2021. Results from

Read More

GFNY Coaching: Nutrición después de los entrenamientos

18 Dec 2020

El entrenador de GFNY explica la importancia de la nutrición después de los entrenamientos en la Guía de Entrenamiento de esta semana. Recuperarse de las sesiones de entrenamiento a tiempo para la siguiente es una

Read More

GFNY Coaching: Post-ride nutrition

18 Dec 2020

GFNY Coach Christian explains the importance of post-ride nutrition in this week’s Training Guide Recovering from hard training sessions in time for the next one is one of the keys of a successful training program.

Read More

A New Race and a New Hostess

14 Dec 2020

 In today’s show: Welcome to GFNY GRUPPO, a channel made to bring to you all the news about the GFNY world. A new GFNY Gruppo hostess. A new GFNY Race for 2021. Results from

Read More