Fairlee Frey 12-week build to XCE world championships: Week 9

Just three weeks until the big day, and pro mountain bike racer Fairlee Frey's training is getting specific and intense. This just in from her coach, Mike Durner:

This week we are really getting into race-specific work with the biggest density in our build. 

Fairlee is performing 3-minute maximal efforts that are broken into multiple segments of work and rest. We are shooting for acceleration, sub optimal recovery then re-acceleration. 

The first day of these efforts is on the bike trainer. 30 seconds max/15 seconds rest x 4. 

On the second day, she is switching between the bike and the RipRow.

• 45 seconds bike
• 15 seconds to switch
• 1 minute RipRow
• 15 seconds to switch
• 45 seconds bike

Weather and daylight hours are working against us, but we are utilizing RipRow to get the most specificity out of the workouts.

@fairleefrey_mondin
@coachdurner