No one takes training for Park City Point 2 Point (PCP2P)—a mountain bike endurance grind that covers 75 miles and climbs 12,000 feet—lightly. PCP2P Director Jay Burke is no exception. He used to approach training like the hard-charging, grueling race he runs, as a full-throttle experience with all-out rides and high-intensity workouts. His results, however, were disappointing. “I had no acceleration,” Burke says. “It was killing me.” So, he stopped going to the gym for six months.
Then, Ben Van Treese, a Functional Range Conditioning specialist, became the official trainer for PCP2P and convinced Burke to train for longevity. At first, Burke thought the workouts were too easy. However, his body got “snappier,” and he escaped a vicious cycle of fatigue.
“The biggest mistake endurance athletes make is they go too hard on their recovery days,” notes Van Treese. To recover fully and avoid chronic fatigue, he recommends these routines:
Recovery ride 1–2 times per week
The ride should be “comically easy,” explains Van Treese. Aim for 125–140 BPM on your heart-rate monitor. Burke recovers on gentle terrain in Round Valley.
45-minute gym recovery per week
• Warm up for 10 minutes on a treadmill or stationary bike.
• Spend 15 minutes on mobility, moving problem joints through active ranges of motion. For example, try 10 slow repetitions of the yoga movement cat-cow to work the spine.
• Set a 20-minute timer for an aerobic bodyweight circuit. Work at 50 percent effort. Afterward, you should feel energized rather than fatigued.
• Push-ups: 5–15 reps
• Air squats: 10–20
• Ring rows: 5–15. No rings? Do a row variation with a dumbbell or kettlebell.
• Single-leg Romanian deadlift: 5–10 per side
• Straight leg sit-ups: 5–10
• Repeat until time’s up
New to single-leg Romanian deadlifts?
Stand with your feet hip-width apart, holding a light dumbbell in your right hand. Shift your weight to the left foot. As you hinge forward at the hip, raise your right leg behind you. Keep your hips square—the right toes should point at the ground. Once you feel a stretch in the left hamstring, reverse the motion to return to your starting position. Repeat other side.