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. Week seven will balance Tetrick's work obligations at the Amgen Tour of California with high volume training when possible. Because there will be multiple days off the bike during the Tour of California, Tetrick will polish off a solid three day block on Monday before her off-the-bike work kicks in.

Here is the seventh 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 6 — WEEK 8 — WEEK 9

MONDAY:

Ride Stage 2 Of Amgen Tour Of California

Tetrick will join a large group of riders to experience the route for stage two of the Amgen Tour of California. Following the two bid days leading up to today's ride, Tetrick will take full advantage of the draft offered up by the group she is with. Today's ride will be conversational, but the accumulation of miles throughout this three day block will pay dividends in a couple weeks.  

Description:
Complete a 3-4 hour group ride at a light endurance pace. Take as much shelter as needed within the pack of riders.

Tip:
After the past two days of training, going into today's ride well rested and hydrated will be key for a successful workout.

TUESDAY:

Rest Day (Amgen Tour Of California Work Day)

Tetrick will be working at the Amgen Tour of California this week. She capped off a solid block of training leading up to this week, so a couple days off the bike, will not only provide her with key recovery, but will allow her to focus on life's other obligations.

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.

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:

Rest Day (Amgen Tour Of California Work Day)

Tetrick will be working at the Amgen Tour of California this week. She capped off a solid block of training leading up to this week, so a couple days off the bike, will not only provide her with key recovery, but will allow her to focus on life's other obligations.

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.

FRIDAY:

1 Hour Easy Recovery Spin

Following multiple days on her feet working at the Amgen Tour of California, it is time for an active recovery spin. This recovery spin will help her body feel less fatigued, while preparing her for the upcoming days of training. 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:

King Ridge Dirt Supreme Grasshopper Gravel Race  

Today will be Tetrick's final opportunity to ride her bike at race intensity prior to Dirty Kanza. Today is not only an opportunity to test her fitness, but also an opportunity to make sure that her equipment as well as her nutrition and hydration strategies are dialed prior to her big target event.

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:

4-5 Hour Endurance Ride

Despite Tetrick's race yesterday, she will take this one last opportunity to pile on the mileage before her taper begins.

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 necessarily the pace. Practice maintaining a smooth and steady power output throughout the entire ride. If you are feeling good in the final hour of the ride, you can increase the intensity, but for the majority of the ride, focus on arriving at that final hour feeling fresh.

Tip:
This is the last big weekend of training before Kanza. Enjoy the miles and finish it off with a bang!  

Stay tuned for weeks 8 and 9 of Alison Tetrick's training plan for Dirty Kanza!