Dirty Kanza, 16 weeks, 10-16 hours per week w/ taper
Zack AllisonAll plans by this Coach
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This training plan is designed for you to complete the DK200 with the fastest time possible, while being comfortable in the ride, and having the most fun. This is an amazing, fun, epic ride, but its a grueling course and without training properly you will not be comfortable and you will take a long time to finish. This plan is for people who may not need or want a full time coach but still need guidance and specific workouts in training for this event. This training plan has been updated with TP workout builder
Starting out with a short base and aerobic capacity building phase this training plan quickly builds to tempo and threshold intervals with endurance training to bring you to the best possible fitness in time for the DK200.
In this training plan we give you the ability to follow along with HR or power by using Intensity Factors and rate or perceived exertion scale. Intensity Factor is written as a fraction or percentage of threshold where RPE is a value out of 10, 10 being a V02 max or HR max effort.
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Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||10:16 hrs||8:00 hrs|
||0:52 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:16 hrs||8:00 hrs|
||0:52 hrs||1:00 hrs|
Training Load By Week
Sample Day 1
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling. Recovery pace, 60 minutes max today.
Sample Day 2
Sweet spot intervals are designed to push your body's ability to produce power aerobically. This workout will provide an overload stimulus to our body in a way that will produce more mitochondria and more mitochondrial density increasing your efficiency and ability to produce power using oxygen and fat which are nearly unlimited fuel sources. Stay in the zone, if you go into tempo or threshold zones, too high, then it changes what we trying to do with these intervals. The first few may feel easy but as we go further and further with this workout it will get harder and you will get faster.
Warm up 20-30 minutes
10 minutes sweet spot
5-10 minute endurance riding
repeat this interval set 3 times (4 intervals total)
Sample Day 3
If you have a normal weigh routine stick to that but build in some changes to prevent a plateau in gains.
Warm up with a 10 minute jog or run.
with the lunges, each leg counts as one
Lunges - 2 sets of 20
Jump Squats - 2 sets of 10
Ski jump lunges - 2 sets of 10
Push ups- 3 sets of 10
Row kettle or bar bell - 3 sets of 15 each arm
Box jumps - 2 sets of 10
1 minute plank
30 seconds side plank each side
20 bicycle crunches
12 side crunches each side
End with some stretching
downward dog 20 seconds on 10 seconds off 3 times
Sample Day 4
0.3-0.55 Intensity Factor
0-5 out of 10 RPE
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.
Sample Day 5
Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.
Sample Day 6
0.6-0.78 Intensity Factor for the ride today
Know the type of ride you are on and make sure it is in line with your training. A hard endurance paced ride vs a race ride. Both have their place but don't race a group endurance ride and dont plan a race ride for a steady endurance day.
Group rides increase your skills and efforts on the bike. You will probably go a bit harder than an endurance ride depending on the group but a group ride represents a fun overall endurance day on the bike.
Sample Day 7
Warm up 20-30 minutes.
Follow workout builder for intervals. Adjust warm and cool down to make ride duration.