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.

Weeks four and five of Tetrick's Kanza training plan focused on building her top end fitness. Weeks six and seven will continue to develop her high end intensity, while making one final push to build her endurance systems. 

In order to avoid undue fatigue leading into Dirty Kanza, weeks six and seven will be the final two weeks incorporating both high milage and high intensity for Tetrick. 

Here is the sixth 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 4 — WEEK 5 — WEEK 7 — WEEK 8 — WEEK 9

MONDAY:

Rest Day

Following a long weekend of training and racing, Alison will put her legs up and get some well earned recovery. Remember, training makes you fit, resting makes you fast!

Description:
Rest days are every bit as integral to a training plan as any other day. Use today to rest and relax, destress, catch up on life's other obligations, and mentally prepare yourself to launch into the next block of training.

TUESDAY:

3-4 Hour Hard Climbing Day

Today Tetrick will tackle hilly terrain for a challenging day of climbing. While the workout has been left largely unstructured she will gauge her efforts based on the length and the severity of each climb that she ascends. She will climb at a challenging near-threshold pace and perhaps throw in some bursts of power above threshold to cope with steeper gradients. 

For a structured workout that does not necessarily require access to long climbs, try over- unders at this stage of your preparation.

Description:

15 min warm-up gradually building to endurance pace for the first hour of the ride. 

MS: 3x20 over/ unders as follows: Alternate 3 minutes @ Z4-Z5/ 2 minutes @ Z3 for one full 20 minute set. 10 mins TBI @ <55% LT 

Finish the ride with a 30-60 minute gradual cool down

Tip:

The Z4-Z5 'overs' should be difficult, and you have the freedom to push the power high on them. However, do not push the power so high that you can not effectively recover at tempo well enough to repeat throughout the entire set.

.

Details:

1. Warm up
   15 min @ 45-60% LT
   Zone 1-2
2. Endurance 
   45 min @ 55-75% LT
   Zone 1-2
3. Repeat 3 times
   1. Over (LT+)
      3 min @ 91-120% LT
      Zone 4-5
   2. Under (Tempo)
      2 min @ 76-90% LT
      Zone 4-5
   3. Recovery
      10 min @ <55% LT
      Zone 1-2
4. Gradual Cool Down
   30 min @ <70% LT
   Zone 1

WEDNESDAY

3-4 Hour Group Ride (1.5 Hours Hard)

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 small group of riders with a fitness level close to hers. While the ride will be mostly performed at a steady endurance pace, she will ride 90 minutes at a hard pace. This can be done while pulling on the front of the group for a long concerted effort, or she may choose to split off from the group and ride the final portion solo at a high intensity.

Description:
Ride a steady pace for 3-4 hours in a group of 4-8 riders. Pulls on the front should be a steady wattage fluctuating naturally between Zones 1-3 depending on the terrain. In the second half of the ride, complete 90 minutes of Endurance+ riding. This should be at the high end of zone 2, while allowing the power to drift into tempo and threshold ranges while riding up hill.

Tip:
Ride in a relatively small group with friends who can challenge you, but are similar in strength. Finish the ride strong at a very challenging pace.  

THURSDAY:

3-4 Hour Hard Climbing Day

Today Tetrick will tackle hilly terrain for a challenging day of climbing. While the workout has been left largely unstructured she will gauge her efforts based on the length and the severity of each climb that she ascends. She will climb at a challenging near-threshold pace and perhaps throw in some bursts of power above threshold to cope with steeper gradients. 

For a structured workout that does not necessarily require access to long climbs, try over- unders at this stage of your preparation.

Description:

15 min warm-up gradually building to endurance pace for the first hour of the ride. 

MS: 3x20 over/ unders as follows: Alternate 3 minutes @ Z4-Z5/ 2 minutes @ Z3 for one full 20 minute set. 10 mins TBI @ <55% LT 

Finish the ride with a 30-60 minute gradual cool down

Tip:

The Z4-Z5 'overs' should be difficult, and you have the freedom to push the power high on them. However, do not push the power so high that you can not effectively recover at tempo well enough to repeat throughout the entire set.

.

Details:

1. Warm up
   15 min @ 45-60% LT
   Zone 1-2
2. Endurance 
   45 min @ 55-75% LT
   Zone 1-2
3. Repeat 3 times
   1. Over (LT+)
      3 min @ 91-120% LT
      Zone 4-5
   2. Under (Tempo)
      2 min @ 76-90% LT
      Zone 4-5
   3. Recovery
      10 min @ <55% LT
      Zone 1-2
4. Gradual Cool Down
   30 min @ <70% LT
   Zone 1

FRIDAY:

1 Hour Easy Recovery Spin

After a stout day in the saddle, it is time for an active recovery spin. Alison will maintain a low and steady heart rate for the entire hour spin.  

Description:
Ride a flat course while spinning an easy gear for 1 hour. Power output should remain <55% LT throughout the entire ride. Avoid hard accelerations and spikes in heart rate, and maintain a cadence >88 rpm.

Tip:
Pro cyclists love a recovery day coffee shop ride. Including a stop at a cafe for a beverage and snack towards the end of this ride is perfectly fine. Invite some friends along and enjoy the easy day in the saddle.  

Details:

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

SATURDAY:

Bantam Classic  

Tetrick likes to incorporate as many races into her training plan as possible. Today's race has the added bonus of being local, which allows her to put together a quality high milage weekend without the hassle of traveling.

Tip:
If you don't have a race at your disposal today, go out for a hard 5-6 hour group ride. Think race simulation!

SUNDAY:

4-7 Hour Endurance Ride

Despite Tetrick's race yesterday, she will continue to pile on the mileage today. By embarking on a long endurance ride at a relatively low intensity, Tetrick will have to manage her fatigue from yesterday which presents a challenge similar to what she will face throughout the long effort that is Dirty Kanza.

Description:
Ride at a steady zone 1 to zone 2 power output today. A group ride is fine as long as you limit time spent coasting. The distance of today's ride should be a challenge, but not the pace. Practice maintaining a smooth and steady power output throughout the entire ride.

Tip:
Do not go out too hard at the start of the ride. You should be able to produce the same power in the last hour of the ride that you produced in the initial hour. Limping home isn't good training!  

Stay tuned for weeks 7 and 8 of Alison Tetrick's training plan for Dirty Kanza!