http://www.azdesertendurance.com/

AZ Desert Endurance, Chandler, AZ (2026)

09/11/2026

🏃‍♀️ The RED-S Paradox: Why eating less is destroying your performance. 🏃‍♂️

Ever feel like you’re training harder than ever, but your times are slowing down, your strength is zapping, and you’re constantly exhausted? You might be dealing with RED-S (Relative Energy Deficiency in Sport).

RED-S happens when you don't eat enough calories to match the high energy demands of your training. Many athletes think cutting weight makes them faster—but underfueling actually forces your body into survival mode.

Here is exactly how RED-S sabotages your hard work:

🔹 Muscle Wasting & Strength Loss: Without enough fuel, your body can’t repair muscle tissue. Instead of building strength, your body actually breaks down its own muscle to use for energy.

🔹 Empty Fuel Tanks: Your glycogen (energy) stores stay completely depleted. You hit the wall faster, lose your explosive power, and suffer from chronic fatigue.

🔹 Brain Fog & Slowed Reflexes: Underfueling starves your brain of glucose. This means dropped concentration, poor coordination, and a much higher risk of clumsy injuries like sprains or concussions.

🔹 The Recovery Trap: Because your body is struggling just to keep your heart beating, it stops recovering. Your rest days stop working, leaving you trapped in a cycle of permanent overtraining.

The Bottom Line: You cannot out-train an underfueled body.

True peak performance requires matching your fuel to your fire. 🔥💬

If you suspect you are underfueling, speak to a dietitian or nutritionist right away and ensure your hard work truly pays dividends, not penalties.

09/09/2026

Hiring a coach from Arizona Desert Endurance provides athletes with data-optimized, highly structured training designed to maximize performance while minimizing injuries. Whether you are a beginner looking to cross your first finish line or a seasoned ultra-endurance athlete, your coach focuses on blending advanced methodology with real-life balance.

1. Data-Optimized & AI-Powered Training
• Quality Over Gross Volume: AZDE programs focus on optimizing workouts through science-driven training. Instead of forcing you through grueling, unnecessary miles, workouts are calculated to drive maximum improvement using precise metrics.
• Powered by TriDot & RunDot: Training structures are integrated with advanced analytic platforms like TriDot and RunDot, yielding highly tailored paces, intensities, and structured blocks built for your specific physical profile.

2. High-Level Credentials & Versatility
• Multi-Discipline Expertise: AZDE accommodates a vast range of athletic disciplines including short and ultra-distance triathlons, road running, trail running, gravel riding, cycling, and multisport events.
• Certified Professionals: Coach Kelly Mulvany holds elite distinctions such as ESCI Level II Coaching, USAT Level II Coaching certifications, IRONMAN University certifications, UESCA Ultra Running credentials, and a degree in Clinical Exercise Science.

3. Focus on Longevity and Injury Prevention
• Life-Training Balance: The coaching methodology prioritizes giving you high-yield workouts so that you can reach your athletic milestones without sacrificing family, work, or social commitments.
• Holistic Support: Programs go beyond running and cycling. Coaches provide custom strength and mobility circuits, trail safety guidance (such as desert heat management), and foundational endurance nutrition advice to protect your body from overtraining and burnout.

4. Customizable Coaching Tiers
• Control Over Budget: AZDE does not use a rigid, one-size-fits-all model. Athletes can select different tiers of coach involvement and communication. This gives you control over how much you pay while still maintaining direct access to professional oversight and schedule adjustments

09/07/2026

Breathing well is one of the most important skills in swimming. Many swimmers think fatigue comes only from weak arms or poor fitness, but inefficient breathing can make even a short lap feel difficult. Good breathing keeps the body relaxed, supports a steady stroke rhythm, and helps the swimmer stay balanced in the water

The key is to exhale underwater and inhale quickly when the mouth reaches the air. Holding the breath is a common mistake. When swimmers hold air in, carbon dioxide builds up, which creates a panicked need to gasp. Instead, blow bubbles slowly through the nose or mouth while the face is in the water. By the time the head turns to breathe, the lungs are ready for a short, efficient inhale.

Body position matters just as much as timing. In freestyle, the head should rotate with the body rather than lift forward. A helpful cue is to keep one goggle in the water and one goggle out as you breathe. Lifting the head too high causes the hips and legs to sink, creating drag and making each stroke harder. A small side rotation allows air in while keeping the swimmer streamlined.

Swimmers should also choose a breathing pattern that matches their effort. Breathing every two strokes provides frequent oxygen and can be useful during faster swimming. Breathing every three strokes, often called bilateral breathing, encourages balance because the swimmer practices breathing to both sides. Beginners do not need a perfect pattern immediately; the goal is consistency, comfort, and control.

Practice breathing drills slowly before swimming long distances. Try standing in shallow water, placing the face in the water, exhaling for several seconds, then turning to inhale. Next, use a kickboard or swim short lengths while focusing only on relaxed bubbles and a smooth head turn. Over time, proper breathing becomes less of a separate task and more of a natural part of the stroke. With patience and repetition, swimmers can move through the water with better rhythm, less tension, and greater confidence.

For more, contact Arizona Desert Endurance or register for !

09/04/2026

Carrying a plastic comb is one of the most effective, lightweight, and inexpensive "gear hacks" for trail runners, hikers, and mountain bikers navigating desert terrain. is one of the most effective, lightweight, and inexpensive "gear hacks" for trail runners, hikers, and mountain bikers navigating desert terrain. It is especially useful to remove Cholla (or "jumping") cactus.

Cholla cactus segments have microscopic, backward-facing barbs that act like fishhooks, meaning they lock tightly into fabric, shoes, or skin. If you try to pull them out with your fingers, the segment will instantly transfer and stick to your hand instead. A comb creates a safe physical barrier.

How to Use the Comb Hack:

1. Slide: Slide the teeth of a wide-tooth or large-tooth comb flat against your skin or clothing, right underneath the stuck cactus ball.

2. Leverage: Ensure the comb teeth have firmly gripped the segment beneath its core.

3. Flick: In one swift, deliberate motion, flick or pull the comb away from your body to pop the segment off. Tip: Make sure you flick it away from other people, pets, or your own legs!

While a wide-tooth comb is perfect for removing large cactus chunks, it won't always catch individual leftover needles. Consider packing these highly recommended lightweight tools in your hydration vest or frame bag:

• Wide-Tooth Comb: For launching the main cactus segments away safely.

• Fine-Tip Tweezers: Essential for plucking out the individual "straggler" spines left behind.

• Multi-tool or Pliers: Excellent backup alternative for clamping down on stubborn, deeply embedded sections.

09/02/2026

Would you rather fuel the rest of your ultra with Sour Patch Kids 🥵 or Skittles 🌈?

🥵 Sour Patch Kids: They’re sour, they’re sweet, and they will absolutely destroy the roof of your mouth by sunset.

🌈 Skittles: High carb, easy to swallow, but risk turning into a concrete block if the weather gets cold.

Let’s be honest, by the time you hit the late-stage aid stations, standard gels start tasting like liquid sadness. You need fast carbs, real sugar, and a reason to keep moving your legs.

But which side are you on?
Drop your vote below! 👇👇

08/31/2026

An unsupported gravel ride means you are your own mechanic, navigator, and rescue crew. When you head into remote areas without a support vehicle, safety comes down to preparation and self-reliance.

Here are five essential safety tips for a successful self-supported gravel adventure:

1. Download offline maps and share your tracking!
Cell service is often nonexistent on remote gravel roads - utilize offline navigation, bring backup power and be sure to share your location with someone before you leave.

2. Carry a substantial repair kit! On an unsupported ride, a mechanical breakdown can quickly become a survival situation. You must be able to fix the most common failures. Have a tire repair kit with a pump, tire levers, spare tubes, and a tubeless repair kit with plugs. Also, ensure your bike tool has hex keys matching every bolt on your bike.

3. Over-pack food and water! You cannot count on finding convenience stores or clean water sources in the backcountry. Pack an extra 1,000 calories and an extra liter of water just in case you get lost or delayed. A water filter might be a good idea too.

4. Master riding technique! Riding gravel requires different bike handling. Tensing up increases your risk of crashing.

• Relax Your Grip: Keep a secure but relaxed grip on the handlebars. Let the bike float slightly underneath you over rough chunder and washboards.
• Hover Over the Saddle: When descending or hitting chunky sections, stand up slightly to let your knees and elbows act as natural suspension.
• Look Ahead: Keep your eyes scanning 15 to 20 feet ahead rather than staring directly at your front tire, giving you time to react to ruts and sand pits.

5. Adjust your tire pressure to match the terrain! Over-inflated tires are one of the biggest safety hazards on gravel. High pressure causes your bike to bounce off rocks, losing traction and control. Lowering your tire pressure allows the rubber to deform around gravel stones, increasing your cornering grip and braking power. Depending on your weight and tire width, most tubeless gravel setups run safely between 25 and 35 PSI. Play around to find your sweet spot, knowing that can change with conditions.

08/28/2026

Endurance athletes must balance their high-volume cardiovascular training with targeted joint mobility and strength. Mobility is the foundational base that allows your body to handle repetitive sports movements smoothly across all planes of motion.

The Dos of Mobility for Endurance Athletes

• Do focus on active range of motion. Move your joints through their full capacity using muscle control.
• Do target the three primary endurance restrictions. Focus on ankle dorsiflexion, hip extension, and thoracic spine rotation. These areas directly govern running stride length, cycling aerodynamic efficiency, and swimming pull power.
• Do build strength at your end ranges. Do not just stretch passive tissues. Use isometric loading at your maximum range to create joint resilience under load.
• Do move in multiple planes. Break out of sagittal plane movement by adding rotational and side-to-side movements to your routine.
• Do stay highly consistent. Short, targeted sessions yield better results than occasional long ones. Dedicate 10 to 15 minutes daily or utilize a focused pre-workout warm-up routine.
• Do aim for uncomfortable but relaxed pressure. When using foam rollers or mobility balls, apply enough pressure to feel discomfort, but ensure you can breathe smoothly without tensing up.

The Don'ts of Mobility for Endurance Athletes

• Don't mistake flexibility for mobility. Flexibility is passive muscle length. Mobility is your active ability to control a joint through a range of motion.
• Don't perform static stretching before a hard session. Holding static stretches cold can temporarily reduce muscle power and decrease running economy. Save static holds for your post-workout cooldown.
• Don't sacrifice stability for excessive range. Pair every mobility exercise with core stabilization and strength work to keep your joints secure.
• Don't push past sharp pain. Realize the difference between productive soft-tissue release and joint impingement. If a movement pinches or aches sharply, stop immediately and seek guidance from a physical therapist.
• Don't copy generic routines online. Personalize your mobility to your exact sport and structural restrictions.

08/26/2026

Read that again: Next season's PRs are built during the offseason. 🤫

Most athletes think full-time coaching is a luxury reserved for the peak weeks of a training block. But if you hit the pause button on structure the moment you cross your final finish line of the year, you’re starting from square one in the spring.

The offseason isn't dead time—it's your growth window. And a full-time coach ensures you don't waste it.

Why full-time accountability matters right now:

1️⃣ Manage the pivot. We shift the focus from relentless cardio to heavy lifting, mobility, and correcting imbalances.

2️⃣ Protect you from yourself. Left to your own devices, you’ll pace your easy days too hard and skip the intentional rest your body desperately needs to heal.

3️⃣ Handle the logistics. You get custom, evolving structure that adapts to your life, winter weather, and holiday disruptions.

Stop guessing your way through the winter. Invest in the foundation.

👉 Send me a DM with the word "OFFSEASON" or tap the link in our bio to check our current athlete roster availability!

08/24/2026

Arizona grinDERs are at it again! This time on Rim Road, near Strawberry, AZ.

We sure did have some climbing! 😆 But the cooler temps, pine trees and views were WORTH it!

08/24/2026

Navigation & Planning:

1. Share your exact route with an emergency contact, including your expected return time and where you parked your vehicle.

2. Download offline topo maps onto your watch or phone before leaving, as cellular service drops quickly on remote trails.

3. Carry an emergency whistle attached to your hydration vest to signal for help if you become injured or lost.

Technique & Terrain Awareness:

4. Scan the ground 10 feet ahead rather than looking directly down at your feet to anticipate roots, loose rocks, and sudden drops.

5. Shorten your stride on downhills to keep your feet directly under your center of gravity and prevent slipping on gravel or mud.

6. Pick up your feet higher than you would for road running to avoid catching your toes on hidden trail obstacles.

Environmental & Wildlife Care:

7. Keep both ears open by leaving the headphones at home, allowing you to hear approaching mountain bikes, wildlife, or sudden weather changes.

8. Check the local sunset time and pack a lightweight headlamp, even if you plan to finish long before dark.

9. Research local wildlife protocols so you know exactly how to handle encounters with specific animals like rattlesnakes, bears, or mountain lions.

10. Pack an emergency jacket or space blanket, because mountain or desert temperatures can drop rapidly if you are injured and immobile.

For more information about trail running safety, reach out to Arizona Desert Endurance and speak to a coach today!

[email protected]
https://www.azdesertendurance.com/contact

AZ Desert Endurance

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