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.

Week three of Alison Tetricks's Dirty Kanza training plan is a good example of how professional cyclists, like the rest of us, have to balance training with life's other obligations. On Wednesday and Thursday Alison will make appearances at local schools as part of the community's preparation for the upcoming Amgen Tour of California. She will then have to catch a flight to Vermont for the Rasputitsa gravel race. 

While ideal preparation for any race will generally resemble a monkish existence, consisting almost exclusively of the training, eating and sleeping, this is simply not the reality anyone can consistently live in. 

When life gets in the way of your riding and couch time, it is important to work with your coach to find a way to optimize your preparation while working within the confines of your day to day schedule. 

Knowing that Alison would be unable to ride in the middle of the week, she performed two hard back-to-back LT workouts. The intensity of Monday and Tuesday's rides allowed her the freedom to treat the next two days as rest days, while she focused on other obligations.

Here is the third 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 4 — WEEK 5 — WEEK 6 — WEEK 7 — WEEK 8 — WEEK 9

MONDAY:

2.5-3 hours hard climbing day with 3x20-min. "sweet spot" or sub-threshold climbing efforts

Every professional has a few staple workouts. These are tried and true workouts that have been utilized and fined tuned to great effect throughout their career. One of Alison's go-to workouts is a 3x20-minute interval set. These 20-minute intervals are ridden just below LT. These are often referred to as "sweet spot" intervals because the power range between tempo and threshold is the most effective training zone for increasing one's LT.

You can also try completing 2 to 4, 15-minute sweet spot efforts. Remember, Alison has built up to the 3x20 over the years.

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

MS:
3x20 mins @ 88-96% LT, 85-105 rpm w/ 10 mins TBI @ recovery pace (*TBI = time between intervals)

20-minute easy cooldown

Tip:
Efforts are best done up a climb of 3-8%. Maintain a relaxed and stable upper body. These efforts should feel hard but sustainable.

Details:

1. Warm up
   30 min @ 45-60% LT
   Zone 1-2
2. Repeat 3 times
   1. Sweet Spot
      20 min @ 88-96% LT
      Zone 3-4
   2. Recovery
      10 min @ <55% LT
      Zone 1-2
3. Cool Down
   20 min @ <55% LT
   Zone 1

TUESDAY:

2.5-3 hours hard climbing day with 3x20-min. "sweet spot" or sub-threshold climbing efforts

Every professional has a few staple workouts. These are tried and true workouts that have been utilized and fined tuned to great effect throughout their career. One of Alison's go-to workouts is a 3x20-minute interval set. These 20-minute intervals are ridden just below LT. These are often referred to as "sweet spot" intervals because the power range between tempo and threshold is the most effective training zone for increasing one's LT.

You can also try completing 2 to 4, 15-minute sweet spot efforts. Remember, Alison has built up to the 3x20 over the years.

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

MS:
3x20 mins @ 88-96% LT, 85-105 rpm w/ 10 mins TBI @ recovery pace (*TBI = time between intervals)

20-minute easy cooldown

Tip:
Efforts are best done up a climb of 3-8%. Maintain a relaxed and stable upper body. These efforts should feel hard but sustainable.

Details:

1. Warm up
   30 min @ 45-60% LT
   Zone 1-2
2. Repeat 3 times
   1. Sweet Spot
      20 min @ 88-96% LT
      Zone 3-4
   2. Recovery
      10 min @ <55% LT
      Zone 1-2
3. Cool Down
   20 min @ <55% LT
   Zone 1

WEDNESDAY

Day Off

Following two hard days of intervals, Alison has earned a couple days off. An ideal rest day for a professional cyclist involves a bare minimum level of physical activity. With the goal of giving your body as much recuperation as possible, spending time on the couch watching television, reading books and catching up on chores are staple rest day activities for the monkish cyclist. Alison will be using her rest days performing school visits. While spending a couple days on her feet may not be ideal, such is life.

Description:
Rest days allow your body the time necessary to repair itself following demanding days on the bike. Make every effort to catch up on sleep, stay on top of hydration and eat healthy wholesome foods, so you can hit the next block of training feeling fresh and fast.

Tip:
Recovery techniques such as stretching, yoga, foam rolling and even scheduling a massage are pro moves on rest days.

THURSDAY:

Day Off

Following two hard days of intervals, Alison has earned a couple days off. An ideal rest day for a professional cyclist involves a bare minimum level of physical activity. With the goal of giving your body as much recuperation as possible, spending time on the couch watching television, reading books and catching up on chores are staple rest day activities for the monkish cyclist. Alison will be using her rest days performing school visits. While spending a couple days on her feet may not be ideal, such is life.

Description:
Rest days allow your body the time necessary to repair itself following demanding days on the bike. Make every effort to catch up on sleep, stay on top of hydration and eat healthy wholesome foods, so you can hit the next block of training feeling fresh and fast.

Tip:
Recovery techniques such as stretching, yoga, foam rolling and even scheduling a massage are pro moves on rest days.

FRIDAY:

Easy day riding with friends

Alison capped off two busy days off the bike with a red-eye flight to Vermont. Travel is hard on the body, especially when it interferes with one's normal sleep cycle. Today Alison will go on a light hearted spin with friends in Vermont and just focus on spinning the legs prior to Saturday's race.  

Description:
Spin a light gear (>88rpm) at a low intensity for 90-120 minutes. Wake the legs up following the rest days and travel, and enjoy the change of scenery. 

Tip:
If the legs are feeling particularly heavy, you can throw in 4-6 short openers. Openers are quick 30-120 second efforts at or around your LT. Openers are intended to prepare the legs for the race intensity to come, without inducing undue fatigue prior to the event. Openers should be quick and sustainable medium intensity efforts.

Details:

1. Warm up
   15 min @40-50% LT
   Zone 1
2. Light Endurance
   1:30:00 @ <56-65% LT
   Zone 1-2
3. Cool Down
   10 min @ <50% LT
   Zone 1

SATURDAY:

Rasputitsa Gravel Race

Alison finds herself in Vermont for a gravel race which features the challenging conditions of spring in America's Northeast. 

Description:
Seek out a long race if possible. If there are no races to choose from, complete a hard 5 hour endurance ride on a rolling course. A group ride is fine as long as it is done at a steady and challenging pace. Remain mostly in zone 2 throughout the ride. You can push into Z3 up climbs, but remain in the saddle and do not allow yourself to back off the power once you reach the top.

Tip:
Always check the weather before traveling to a bike race! Spring time in Alison's California home looks a lot different than springtime in Vermont. Proper clothing and tires are two crucial elements of a successful and pleasant race. Thorough preparation for the varying conditions of bike races is one of the easiest ways to set yourself up for success on race day.

Details:

1. Warm up
   20 min @ 40-60% LT
   Zone 1-2
2. Endurance/ Endurance+
   4:30:00 @ 60-82% LT
   Zone 1-3
3. Cool Down
   10 min @ <55% LT
   Zone 1

SUNDAY:

Easy Day/ Travel 

Alison will rest and recover while she travels home.

Description:
Use today as a recovery day. Get a good night's sleep, rehydrate and refuel in preparation for the next block of training.

Tip:
The priority today is to catch up on sleep and make sure your body is well rested to resume training in the coming days. Recovery techniques such as foam rolling and stretching/ yoga are a great option today.

Stay tuned for weeks 4 and 5 of Alison Tetrick's training plan for Dirty Kanza!