After two months of training on her RipRow, pro mountain bike racer Fairlee Frey (@fairleefrey_mondin) is feeling much stronger — and that's helping her climb and descend better.
Cross-country eliminator (XCE) is a newish form of MTB racing in which racers compete on a short (about three minutes), technical course in a heat format. In each round the fastest racers advance to the next round. Faster and faster riders meet in ensuing heats until the overall champion is crowned. XCE puts a premium on power and handling skills. Learn about XCE racing here >>>
It's interesting to see how her coach Mike Durner (@coachdurner) combines pedaling and RipRow training. Fairlee works long hours as a nurse, so her training has to be efficient. From Mike:
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We are now closing in on four weeks to XCE World Championships, and training is becoming more specific to the event.
On the stand-alone RipRow workouts, Fairlee is still completing "Boondocks" as the primary effort with 1-2 rounds of it depending upon the day of the week. This workout is specific in terms of duration, and it connects the riding movements with visual stimulation.
For stand-alone bike workouts, efforts remain at three minutes to be close to total race time, but now each effort is broken down into four rounds of 30 sec maximum effort/15 sec recovery. This more closely simulates the nature of XCE racing.
In addition to the stand-alone efforts, Fairlee will now have bike/RipRow combined workouts. Again, the efforts stay at approximately 3 min, but the time is split. For example:
45 sec maximum effort on the bike (on the trainer)
15 sec to change to RipRow
45 sec RoundRows on the RipRow
15 sec to rotate back to bike
1 min maximum effort on the bike
As the days get colder and shorter, this approach helps Fairlee train the intense pedaling efforts, technical movements and short recovery periods of XCE racing.
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That combo workout sounds gnarly! But I'll bet it forges a champion.
Thanks Mike! Go Fairlee!