Below, you'll find Alison Tetrick's actual training plan from the run-up to the 2018 Dirty Kanza 200. A Carmichael Training Systems athlete, Tetrick has worked with coach Dean Golich since 2012. Tetrick put together this training program, and the "pro tips" included in our videos with the help of CTS.

The first three weeks of Tetrick's Dirty Kanza training plan focused on increasing her lactate threshold (LT) primarily through the use of long sweet spot intervals, combined with group rides and training races. The fourth week of her plan however ushers in a new phase of training.

Week four of Tetrick's plan will begin to incorporate high intensity efforts above her LT. While races like Dirty Kanza rely largely on steady state sub-threshold power, it is important to be prepared to make some hard maximal efforts throughout the day.

Kanza, along with many other gravel races traverse rolling terrain, which may be used for competitors to launch attacks or push the pace. To prepare for the hard and repeated efforts necessary to remain within the peloton, Tetrick will incorporate shorter 5 to 10 minute intervals at a near maximal pace. 

Here is the fourth week of Alison's LT building phase of training for the Dirty Kanza 200.

Because Tetrick is naturally inclined to geek out on numbers, and can become consumed with data, Golich purposely designs her training to rely more on feel. He incorporates elements of fun and adventure, and unstructured training such as regular group rides. 

However, we realize not everyone is Alison Tetrick. So we also provided structured workouts that mimic Alison's plan, for those with limited schedules or desire for a more scripted training plan. Scale these workouts and rides as needed depending on your ability level, and the amount of time you have to train.

You can find additional weeks of training at the following links:

WEEK 1 – WEEK 2 — WEEK 3 — WEEK 5 — WEEK 6 — WEEK 7 — WEEK 8 — WEEK 9

MONDAY:

Easy Spin

Following the Rasputitsa gravel race, Alison will travel home, which despite being off the bike, is not particularly restful on the body. Today Alison will go out on an easy hour long spin as a form of active recovery, while preparing her body to resume training in the coming days.

Description:
60 minute easy spin.

Tip:
Ride a flat course and avoid any spikes in power and heart rate.

Details:

1. Warm up
   10 min @ 40-50% LT
   Zone 1-2
2. MS: Active Recovery Pace
   40 min @ <55% LT
   Zone 1-2
3. Cool Down
   10 min @ <45% LT
   Zone 1

TUESDAY:

2.5-3 hours with 3x10-min. hard efforts on rolling terrain

This workout is designed to mimic the pointy end of Dirty Kanza. Throughout the rolling flint hills of Kansas, there will be times when the pace is full tilt. While it is very important to pace oneself and to ride conservatively in such a long event, a few hard efforts are worth it, if that is what it takes to remain in the draft of the peloton. To prepare for these efforts, Alison will tackle rolling terrain while riding at a maximal effort for 10 minutes at a time. 

Description:
60-minute warmup gradually building to endurance pace.

MS:
3x10 mins @ 91-120% LT, 85-105 rpm w/ 10 mins TBI @ recovery pace (*TBI = time between intervals)

20-minute easy cooldown

Tip:
Push the power into Zone 5 while riding up hill. When you crest the hill and begin to descend, focus on getting as aerodynamic as possible on the, while not letting your power drop below Zone 4.

Details:

1. Warm up
   60 min @ 45-60% LT
   Zone 1-2
2. Repeat 3 times
   1. LT - VO2 Max
      10 min @ 91-120% LT
      Zone 4-5
   2. Recovery
      10 min @ <55% LT
      Zone 1-2
3. Cool Down
   20 min @ <55% LT
   Zone 1

WEDNESDAY

3-5 hours Hard Group Ride

Every professional cyclist has a group of training partners whom they rely on for both company, and challenging workouts. Today Alison will ride with a group of people who can physically challenge her over the course of a long ride. While these group rides often do not involve attacking each other, all riders will take turns taking strong concerted pulls on the front, then using the draft of the other riders to recover for the next big pull.

Description:
Ride a hard steady pace for 3-5 hours in a group of 4-8 riders. Pulls on the front should be a steady wattage fluctuating naturally between Zones 2-3 depending on the terrain. 

Tip:
Ride in a relatively small group with friends who can challenge you, but are similar in strength. 

THURSDAY:

2.5-3 hours with 3x10-min. hard efforts on rolling terrain

This workout is designed to mimic the pointy end of Dirty Kanza. Throughout the rolling flint hills of Kansas, there will be times when the pace is full tilt. While it is very important to pace oneself and to ride conservatively in such a long event, a few hard efforts are worth it, if that is what it takes to remain in the draft of the peloton. To prepare for these efforts, Alison will tackle rolling terrain while riding at a maximal effort for 10 minutes at a time. 

Description:
60-minute warmup gradually building to endurance pace.

MS:
3x10 mins @ 91-120% LT, 85-105 rpm w/ 10 mins TBI @ recovery pace (*TBI = time between intervals)

20-minute easy cooldown

Tip:
Push the power into Zone 5 while riding up hill. When you crest the hill and begin to descend, focus on getting as aerodynamic as possible on the, while not letting your power drop below Zone 4.

Details:

1. Warm up
   60 min @ 45-60% LT
   Zone 1-2
2. Repeat 3 times
   1. LT - VO2 Max
      10 min @ 91-120% LT
      Zone 4-5
   2. Recovery
      10 min @ <55% LT
      Zone 1-2
3. Cool Down
   20 min @ <55% LT
   Zone 1

FRIDAY:

Campo Velo Easy Ride

Tetrick keeps busy on the weekends with racing and events. This weekend she will attend a three day charity cycling event. The first day will be an easy spin with all the attendees, which is perfect because Tetrick earned a recovery day after the past two rides.  

Description:
Spin a light gear (>88rpm) at a low intensity for 60 minutes. Ride a flat course and avoid any spikes in heart rate.  

Tip:
Riding hard makes you fit, recovering makes you fast. Don't be tempted by others to ride outside of your recovery zone today. Pros take their recovery days as seriously as they take their interval sets.

Details:

1. Warm up
   15 min @40-50% LT
   Zone 1
2. Active Recovery 
   60 min @ <55% LT
   Zone 1-2
3. Cool Down
   10 min @ <50% LT
   Zone 1

SATURDAY:

3 Hour Campo Velo QOM Hard Climbing Ride 

Today is the first of two hard days on tap at Camp Velo. Alison will tackle a challenging hilly route with riders of varying skill levels. She will aim to challenge herself by riding with the stronger riders up the climbs 

Description:
Ride 3 hours on hilly roads. A group ride is fine as long as it is a challenging pace. Spirited attacks up climbs are a great option today. For a more structured workout, you can include 5x5 minute intervals @ 106% - 120% LT with 5 minutes of recovery TBI.

Tip:
Ride hard up hills, but not so hard that you crack before you get to the top. Meter your effort to complete maximal efforts that can be sustained throughout the duration of the entire climb.

SUNDAY:

4 Hour Campo Velo Epic Ride 

Tetrick will cap off the Campo Velo with one more hard ride. She will challenge herself, but have the benefit of a group to ride with if her legs are tired for yesterday's climbing efforts.

Description:
Complete a challenging 4 hour group ride to finish off the weekend with a bang.

Tip:
Ride with a small motivated group of riders on challenging terrain. Save some energy to allow yourself to really push the pace in the final hour of the ride. Don't worry, a rest day is coming!

Stay tuned for weeks 6 and 7 of Alison Tetrick's training plan for Dirty Kanza!