Dirty Kanza 200

Author

Coach Jeff Winkler

All plans by this Coach

Length

10 Weeks

Typical Week

2 Brick, 5 Bike, 2 Day Off, 3 X-Train, 1 Other

Longest Workout

8:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced power based hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Use this plan to prepare for the epic challenge that is the Dirty Kanza 200. Apply the plan so it ends on the day of the event, June 1.

Midweek rides are kept manageable in duration (mostly < 2hrs), while you will have one progressively longer weekend ride. Total hours per week maxes out at just under 16hrs.

If you have the flexibility in your schedule, you can add some volume, but don't sacrifice the planned intensity for additional volume. While you will be on the bike for a long time on race day, the intensity is what will break you down.

Use the longer days to dial in your equipment and nutrition. You'll need to put down a ton of calories on race day, and training your gut is important too.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:55

Jeff Winkler

Winkler Cycling

Over the past 25 years, I have coached athletes to multiple State and National Championship titles in the disciplines of Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional and have coached collegiate, club and amateur teams.

Back to Plan Details

Sample Day 1

0:10:00
Mobility - 7 Way Hips

Using a mat or soft carpet, lie on your side with upper and lower body in a straight line.

Repeat these steps on each side/each leg.

Watch the video to see a visual of the 7 steps.
https://youtu.be/iLTBIaHU5iw

Sample Day 1

0:15:00
Stretching

Spend 10-15 minutes stretching. Focus on quads, hamstrings and calves.

You can expand your routine if you'd like. This is a reasonable set of stretches you can do quickly and without any equipment.

http://www.bikeradar.com/us/gear/article/stretches-for-cyclists-26074/

Sample Day 2

2:00:00
80TSS
Low Zone 2 w/ cadence work

Low Zone 2 ride to provide aerobic capacity stimulus with decreased strain. Includes cadence work to layer neurological work on top of aerobic capacity development.

Pace can be guided by either HR or Power, but utilizing HR may do a better job of regulating intensity regardless of fatigue levels.

By HR: 65-70% of Max Heart Rate
By Power: 56-65% of estimated FTP

Sample Day 3

1:00:00
18.5TSS
RECOVERY RIDE (60)

A RECOVERY RIDE is super easy, easier than you think it should be. It is an opportunity to exercise DISCIPLINE and put it in the small ring and just spin around like it's a walk in the park.

A recovery ride should NEVER exceed 90 minutes. You can certainly do a longer easy ride, but it will be just that: an easy ride, but not a recovery ride. In my opinion, an easy ride over 90 minutes is just junk time and is of no benefit to your performance.

Around 85% of cyclists go too hard on their recovery rides, defeating the purpose entirely, so aim to join the 15% club. A recovery ride shouldn’t give your body any real training stimulus at all. In other words, it should be of a level so easy that you’re not actually exercising.

Sample Day 3

0:15:00
Stretching

Spend 10-15 minutes stretching. Focus on quads, hamstrings and calves.

You can expand your routine if you'd like. This is a reasonable set of stretches you can do quickly and without any equipment.

http://www.bikeradar.com/us/gear/article/stretches-for-cyclists-26074/

Sample Day 4

1:41:00
90.2TSS
TESTING: Field Test (2x8min efforts)

30-45min progressive warm-up (as if you were warming up for a short TT)
2 x 8min ON at "best effort" with 10min OFF at Z1-2
30mins at Z2

Threshold Power can be estimated by multiplying the best 8min Average Power by 90%. Compare this value to the value calculated in the upcoming 30min field test. These value may not be the same.

As you might expect, a larger anaerobic contribution is made in the shorter field test. The longer test may also be affected by a limitation of muscular endurance (not necessarily aerobic capacity). If there is a "big" difference between these numbers, it might be best to use the lower value until you have a little more training under your belt.

Deciding which value to use as your threshold is a matter of some debate (and yet another standard is to do a 60min field test and use your average power from that effort). Don't get distracted from the purpose of the field test, it is primarily to establish reasonable training zones, not establish an 100% accurate "best effort" for some arbitrary duration.

Sample Day 5

1:00:00
18.5TSS
RECOVERY RIDE (60)

A RECOVERY RIDE is super easy, easier than you think it should be. It is an opportunity to exercise DISCIPLINE and put it in the small ring and just spin around like it's a walk in the park.

A recovery ride should NEVER exceed 90 minutes. You can certainly do a longer easy ride, but it will be just that: an easy ride, but not a recovery ride. In my opinion, an easy ride over 90 minutes is just junk time and is of no benefit to your performance.

Around 85% of cyclists go too hard on their recovery rides, defeating the purpose entirely, so aim to join the 15% club. A recovery ride shouldn’t give your body any real training stimulus at all. In other words, it should be of a level so easy that you’re not actually exercising.

Dirty Kanza 200

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