Alison Tetrick: Gravel Queen

Alison Tetrick's Dirty Kanza Training Plan: Week 2

Alison Tetrick's Dirty Kanza Training Plan: Week 2

The second week of Alison Tetrick's Dirty Kanza training plan targeting increasing her lactate threshold.

May 14, 2018 by Michael Sheehan
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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.

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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 week block of Alison Tetrick's Dirty Kanza training program is all about building her Lactate Threshold. This is done primarily by completing endurance pace rides, with a few targeted days of hard near-threshold intervals.

Here is the second 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 1WEEK 3 — WEEK 4 — WEEK 5 — WEEK 6 — WEEK 7 — WEEK 8 — WEEK 9

Week 2

Monday

Rest day

Tuesday

Hard climbing day: 2.5-3 hours, 3x20-minute climbing efforts at threshold

Wednesday

3 hour group ride

Thursday

Hard Climbing Day 2.5-3 Hours, 3x20 minute climbing efforts at threshold

Friday

Easy Day 1 hour recovery spin

Saturday

Belgian Waffle Ride

Sunday

Easy Day/ Travel

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:

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

3-hour group ride

Not every day of a training program can be a hammer fest. Today is about enjoying the ride and the company you are with during it. Training your steady endurance system is important. Remember, this is a ride, not a race. Stay within your zones, and don't get roped into hammering up hills by your friends.

Description:
Enjoy an unstructured day of riding, mostly in Z1-Z2 (50-75% LT) and remain seated up climbs. Out-of-the-saddle climbing is less effective on gravel, so make sure you are building the necessary in-the-saddle strength!

Tip:
Try playing with your cadence throughout the ride. Slowing your leg speed down to ~70 rpm up climbs can be an effective way to build a strong and smooth pedal stroke. Follow any low cadence drills with a few minutes of spinning at 98-115 rpm.

Details:

  1. Warm up
    20 min @ 40-60% LT
    Zone 1-2
  2. Endurance
    2:30:00 @ 56-75% LT
    Zone 2
  3. Cool Down
    10 min @ <55% LT
    Zone 1

THURSDAY:

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 2-4x15-minute sweet spot efforts because 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

FRIDAY:

1 Hour Easy Recovery Spin

After three solid days 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. Today is about freshening up the 

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:

Belgian Waffle Ride

Alison will head to San Diego for a 140 mile mixed surface race today. As the old adage goes, racing is the best training. Incorporating racing into a training plan can be invaluable preparation. 

Description:
Seek out a long local 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:
Use the long distance and challenging pace to practice proper nutrition and hydration techniques. This is a great opportunity to find out what kind of food and drink mixes your body responds well to. You will want to develop a tried and true nutrition strategy well before Dirty Kanza.

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 

Following the Belgian Waffle Ride, Alison will travel home and reward herself with an easy day following Saturday's efforts.

Description:
Use today as a recovery day. If you are itching to ride, completing an easy spin is fine as long as it is performed on a flat course and power remains < 55% LT with a low and steady heart rate.

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.