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2020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 22020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 22020 RIDERS BIBLE
5 1 You are responsible for you. Event sponsors, organizers, promoters, staff, and volunteers are not responsible for your well being. 2 DKXL is a self-supported, YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN A) B) C) Zone Perceived Exertion Power Zones Zone 1 < 2 < 55% Zone 2 2 - 3 55 - 75% Zone 3 3 - 4 75 - 90% Zone 4 4 - 5 90 - 105% Zone 5 6 - 7105 - 120%
YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than miles DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+INTRODUCTION
The persistence and the evolution. The 2017 Dirty Kanza #200Women200Miles campaign was a smashing success. The attendance AND the finish rate made us proud, and we feel lucky to be a part of the conversation for better representationGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles to RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to theUNBOUND GRAVEL
Unbound Gravel - The world’s premier Gravel Grinder RIDERS BIBLE2017 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2011 Results - Dirty Kanza 200 - 2011 Results_DK200_2011 Page 2 Jim Thompson Open Men 394 17:14:00 33 22 Stoney Cranmer SS 904 17:16:00 34 5 Patrick Open Men 399 17:26:00 35 232020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 22020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 2 YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN A) B) C) Zone Perceived Exertion Power Zones Zone 1 < 2 < 55% Zone 2 2 - 3 55 - 75% Zone 3 3 - 4 75 - 90% Zone 4 4 - 5 90 - 105% Zone 5 6 - 7105 - 120%
YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles to2020 RIDERS BIBLE
5 1 You are responsible for you. Event sponsors, organizers, promoters, staff, and volunteers are not responsible for your well being. 2 DKXL is a self-supported,2020 RIDERS BIBLE
2 This document covers the Garmin Dirty Kanza 50-mile and 25-mile distances, and is intended to provide event participants with all the information they will need to GARMIN GUIDE TRAINING PLAN DKXL Monday Tuesday Wednesday Thursday Friday Saturday Sunday 17 18 19 20 21 22 23 Easy Ride 1hr 2x10 min Zone 3 1hr 30min 5x3 min Zone 4 1hr30min Base Ride
DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+INTRODUCTION
The persistence and the evolution. The 2017 Dirty Kanza #200Women200Miles campaign was a smashing success. The attendance AND the finish rate made us proud, and we feel lucky to be a part of the conversation for better representationUNBOUND GRAVEL
Unbound Gravel - The world’s premier Gravel Grinder RESULTS - DIRTY KANZA 200 - 2011 Results - Dirty Kanza 200 - 2011 Results_DK200_2011 Page 2 Jim Thompson Open Men 394 17:14:00 33 22 Stoney Cranmer SS 904 17:16:00 34 5 Patrick Open Men 399 17:26:00 35 232020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 22020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 2 YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN A) B) C) Zone Perceived Exertion Power Zones Zone 1 < 2 < 55% Zone 2 2 - 3 55 - 75% Zone 3 3 - 4 75 - 90% Zone 4 4 - 5 90 - 105% Zone 5 6 - 7105 - 120%
YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles to2020 RIDERS BIBLE
5 1 You are responsible for you. Event sponsors, organizers, promoters, staff, and volunteers are not responsible for your well being. 2 DKXL is a self-supported,2020 RIDERS BIBLE
2 This document covers the Garmin Dirty Kanza 50-mile and 25-mile distances, and is intended to provide event participants with all the information they will need to GARMIN GUIDE TRAINING PLAN DKXL Monday Tuesday Wednesday Thursday Friday Saturday Sunday 17 18 19 20 21 22 23 Easy Ride 1hr 2x10 min Zone 3 1hr 30min 5x3 min Zone 4 1hr30min Base Ride
DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+INTRODUCTION
The persistence and the evolution. The 2017 Dirty Kanza #200Women200Miles campaign was a smashing success. The attendance AND the finish rate made us proud, and we feel lucky to be a part of the conversation for better representationUNBOUND GRAVEL
Unbound Gravel - The world’s premier Gravel Grinder RESULTS - DIRTY KANZA 200 - 2011 Results - Dirty Kanza 200 - 2011 Results_DK200_2011 Page 2 Jim Thompson Open Men 394 17:14:00 33 22 Stoney Cranmer SS 904 17:16:00 34 5 Patrick Open Men 399 17:26:00 35 232020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 22020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLAN 2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesWOMEN'S 14-29
Women's 14-29 RACE LAST NAME FIRST NAME CITY DK 100 Andrew Victoria Manhattan DK 100 Anstey Hailey Americus DK 100 Burkholder Caroline Atlanta DK 100 Cabezas Toni McPhersonGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toWOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2018 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 2 YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN A) B) C) Zone Perceived Exertion Power Zones Zone 1 < 2 < 55% Zone 2 2 - 3 55 - 75% Zone 3 3 - 4 75 - 90% Zone 4 4 - 5 90 - 105% Zone 5 6 - 7105 - 120%
YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than milesGARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles to2020 RIDERS BIBLE
5 1 You are responsible for you. Event sponsors, organizers, promoters, staff, and volunteers are not responsible for your well being. 2 DKXL is a self-supported,2020 RIDERS BIBLE
2 This document covers the Garmin Dirty Kanza 50-mile and 25-mile distances, and is intended to provide event participants with all the information they will need to GARMIN GUIDE TRAINING PLAN DKXL Monday Tuesday Wednesday Thursday Friday Saturday Sunday 17 18 19 20 21 22 23 Easy Ride 1hr 2x10 min Zone 3 1hr 30min 5x3 min Zone 4 1hr30min Base Ride
DIRTY KANZA 100 TRAINING PLAN 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+INTRODUCTION
The persistence and the evolution. The 2017 Dirty Kanza #200Women200Miles campaign was a smashing success. The attendance AND the finish rate made us proud, and we feel lucky to be a part of the conversation for better representationUNBOUND GRAVEL
Unbound Gravel - The world’s premier Gravel Grinder RESULTS - DIRTY KANZA 200 - 2011 Results - Dirty Kanza 200 - 2011 Results_DK200_2011 Page 2 Jim Thompson Open Men 394 17:14:00 33 22 Stoney Cranmer SS 904 17:16:00 34 5 Patrick Open Men 399 17:26:00 35 232020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLANDIRTY KANZA FORUMDIRTY KANZA REGISTRATIONDIRTY KANZA BIKESDIRTY KANZA BLOGDIRTY KANZA MAPDIRTYKANZA RESULTS
2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than miles YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN A) B) C) Zone Perceived Exertion Power Zones Zone 1 < 2 < 55% Zone 2 2 - 3 55 - 75% Zone 3 3 - 4 75 - 90% Zone 4 4 - 5 90 - 105% Zone 5 6 - 7105 - 120%
GARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toINTRODUCTION
The persistence and the evolution. The 2017 Dirty Kanza #200Women200Miles campaign was a smashing success. The attendance AND the finish rate made us proud, and we feel lucky to be a part of the conversation for better representation DIRTY KANZA 100 TRAINING PLANDIRTY KANZA FORUMDIRTY KANZA MAPDIRTY KANZA BIKESDIRTY KANZA RESULTSDIRTY KANZA ROUTEDIRTY KANZA BLOG 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2016 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 2 RESULTS - DIRTY KANZA 200 - 2007 Results - Dirty Kanza 200 - 2007 Results_DK200_2007 Page 1 First Last Class State Race No. Finish Time Overall Class Steve Men IA 23713:57:22 1 1
2020 RIDERS BIBLE
2 This document covers the Dirty Kanza 200-mile and 100-mile distances, and is intended to provide event participants with all the information they will need to DIRTY KANZA 200 TRAINING PLANDIRTY KANZA FORUMDIRTY KANZA REGISTRATIONDIRTY KANZA BIKESDIRTY KANZA BLOGDIRTY KANZA MAPDIRTYKANZA RESULTS
2 DIRTY KANZA 200 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Getting Away With It The Hunted **Reduced Intensity 65%** NoVid: Cadence Drills (Cadence Builds/Holds/Sin gle Leg Drills) YOUR GARMIN GUIDE GARMIN DIRTY KANZA 200 TRAINING PLAN 1. 2. 3. 4. 5. Garmin Dirty Kanza 200 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 200. Each workout provides a suggested ride time rather than miles YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN A) B) C) Zone Perceived Exertion Power Zones Zone 1 < 2 < 55% Zone 2 2 - 3 55 - 75% Zone 3 3 - 4 75 - 90% Zone 4 4 - 5 90 - 105% Zone 5 6 - 7105 - 120%
GARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles toINTRODUCTION
The persistence and the evolution. The 2017 Dirty Kanza #200Women200Miles campaign was a smashing success. The attendance AND the finish rate made us proud, and we feel lucky to be a part of the conversation for better representation DIRTY KANZA 100 TRAINING PLANDIRTY KANZA FORUMDIRTY KANZA MAPDIRTY KANZA BIKESDIRTY KANZA RESULTSDIRTY KANZA ROUTEDIRTY KANZA BLOG 2 DIRTY KANZA 100 TRAINING PLAN WEEK 4 TYPE Mon 15 Apr Tue 16 Apr Wed 17 Apr Thu 18 Apr Fri 19 Apr Sat 20 Apr Sun 21 Apr ride time BIKE Half is Easy + G. O.A.T. Who Dares NoVid: Cadence Builds and Holds The Trick **Do NOT Use ERG Mode** Endurance+ RIDERS BIBLE2016 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2010 Results - Dirty Kanza 200 - 2010 Results_DK200_2010 Page 1 First Last Class Race No. Finish Time Overall Class Corey Open Men 3 13:38:00 1 1 Lance Andre Open Men 27 14:37:00 2 2 RESULTS - DIRTY KANZA 200 - 2007 Results - Dirty Kanza 200 - 2007 Results_DK200_2007 Page 1 First Last Class State Race No. Finish Time Overall Class Steve Men IA 23713:57:22 1 1
YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN A) B) C) Zone Perceived Exertion Power Zones Zone 1 < 2 < 55% Zone 2 2 - 3 55 - 75% Zone 3 3 - 4 75 - 90% Zone 4 4 - 5 90 - 105% Zone 5 6 - 7105 - 120%
GARMIN GUIDE DK25
1. 2. 3. 4. 5. Garmin Dirty Kanza 25 Training Plan Your Garmin Guide Training Plan for Dirty Kanza 25 Each workout provides a suggested ride time rather than miles to YOUR GARMIN GUIDE GARMIN DIRTY KANZA 100 TRAINING PLAN Monday Tuesday Wednesday Thursday Friday Saturday Sunday 17 18 19 20 21 22 23 Easy Ride 1hr 2x10 min Zone 3 1hr 30min 5x3 min Zone 4 1hrBase Ride 1hr
2020 RIDERS BIBLE
5 1 You are responsible for you. Event sponsors, organizers, promoters, staff, and volunteers are not responsible for your well being. 2 DKXL is a self-supported,WOMEN'S 16-29
Women's 16-29 RACE LAST NAME FIRST NAME CITY STATE COUNTRY DK 200 Armstrong Kaysee Knoxville TN United States DK 200 Beatty Lauren Hyattsville MD United States RIDERS BIBLE2019 DIRTY KANZA 2 // DIRTY KANZA NOTE: This is an extremely remote area. You will likely not pass through any towns, and therefore no convenience stores between checkpoints. Always be aware of the distance to the RIDERS BIBLE2017 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RIDERS BIBLE2016 DIRTY KANZA 2 // DIRTY KANZA Dirty Kanza 200 is a 200 mile long ultra-endurance bicycling challenge, held on the gravel roads through the Flint Hills region of east-central RESULTS - DIRTY KANZA 200 - 2011 Results - Dirty Kanza 200 - 2011 Results_DK200_2011 Page 2 Jim Thompson Open Men 394 17:14:00 33 22 Stoney Cranmer SS 904 17:16:00 34 5 Patrick Open Men 399 17:26:00 35 23 RESULTS - DIRTY KANZA 200 - 2008 Results - Dirty Kanza 200 - 2008 Results_DK200_2008 Page 1 First Last Class Team Race No. Finish Time Overall Class Cameron Chambers Men Team 360 35 11:58:32 1 1 skip to Main Content* Race Day Info!
* Race
* About
* Our Team
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* Routes & Course Maps * Live Streaming & Watch Parties* Info
* The Dirt – UNBOUND Gravel Blog * Schedule of Events * Back of the Pack – Fundraising* Media Information
* Lodging and Travel* Group Rides
* Coaching Program
* Your Garmin Guide- Free UNBOUND Gravel Training Plans* Charity Entry
* EVENT REGISTRATION AND RANDOM SELECTION PROCESS * Covid-19 Guidelines* Events
* Column 1
* 200
* 100
* XL
* 25 & 50
* Junior
* Column 2
* Training Camp
* XL Training Camp
* Women’s Camp
* All Things Gravel Expo* Garmin Lunar Ride
* Volunteer
* Partners
* Our Partners
* Partner With Us
* Exhibit With Us
* Expo Exhibitor Information* Contact
* SHOP
* RESULTS
* Race Day Info!
* Race
* About
* Our Team
* Start lists
* Routes & Course Maps * Live Streaming & Watch Parties* Info
* The Dirt – UNBOUND Gravel Blog * Schedule of Events * Back of the Pack – Fundraising* Media Information
* Lodging and Travel* Group Rides
* Coaching Program
* Your Garmin Guide- Free UNBOUND Gravel Training Plans* Charity Entry
* EVENT REGISTRATION AND RANDOM SELECTION PROCESS * Covid-19 Guidelines* Events
* Column 1
* 200
* 100
* XL
* 25 & 50
* Junior
* Column 2
* Training Camp
* XL Training Camp
* Women’s Camp
* All Things Gravel Expo* Garmin Lunar Ride
* Volunteer
* Partners
* Our Partners
* Partner With Us
* Exhibit With Us
* Expo Exhibitor Information* Contact
* SHOP
* RESULTS
GARMIN UNBOUND GRAVEL PRESENTED BY CRAFT SPORTSWEAR UNBOUND Gravel kicks off every summer in the heart of the Flint Hills, in our very own small town of Emporia. With 4 days of events, including 5 races and a gravel expo featuring over 100 vendors, we’re proud to be the world’s greatest gravel event. We’ll seeyou on June 5th!
IN GRAVEL WE ROAM
“To be unbound is to be untethered and unrestrained. The term’s pre-12th century origins illicit notions of liberation and escape. Those who are unbound embrace life without limits or restrictions. The word owns many definitions and derivations, but each one ultimately reaches the same finish line. To be unbound is to be free. It’s the spirit that 4,000 riders bring with them to the Flint Hills of Kansas for one weekend each spring; the spirit of an event that began with 34 participants in 2006 and now stands as the “World’s Premier Gravel Event.” And so it is fitting that the event and its organization, the one embodied by a limitless ethos that calls Emporia home, now has a name to match its ferocious spirit. The DK is now UNBOUND.” -Emporia GazetteJOIN THE FUN.
We welcome you all to join us for this 4-day adventure in the FlintHills.
RACE DAY INFO
All the information you need to be successful on race day! Saddle up, we’ll see you soon!WATCH THE RACE
You, your family and friends can now experience race day off-the course! With the help of the amazing Flo Sports, we’re live streaming the event on Saturday, June 5th. We have a full day of coverage and entertainment coming atcha! From the startline, to on-course footage, interviews, updates from the commentators, racers battling it out at the finish and all the downtown celebrations. We’re bringing the race day action to you.RESULTS
Good luck riders! 2021 results coming soon.STAY IN THE KNOW
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