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Comprehensive Endurance Solutions

Bringing movement and meditation to our online classes, custom training plans, and coaching.

21/11/2023

Running in the fall in the southwest US

20/11/2023

Foam rolling is a great tool for recovery and keeping your muscles healthy during training. But sometimes it is better to let the muscles rest. Here are a few of those times:

**You're REALLY sore after a race or hard workout. You know these times. Your body feels stiff and sore when you stand. You need the handrail going down steps. It's a major challenge for your quads if you want to sit on the toilet. Your body just needs some space here. During these times, compressions socks and staying hydrated are helpful. An epsom salt bath soak is great. Save the foam rolling for a few days until you feel you're moving more normally again.

**Multiple days in a row. Your muscles need a break between sessions. One or two times on the same muscle group in a week is plenty.

**You feel sharp pains when rolling. This should NEVER be the case. Foam rolling can be an intense sensation, but there should not be localized, sharp pain.

**You suspect an injury. If you had a sudden onset of pain during your workout that is persisting after you stop, it is best to consult your healthcare provider first.

If you want more info, check out the free videos on the Resources section of our website. We're also offering an Injury Prevention for Runners and Triathletes class beginning in mid-January to help you learn about healthy training for your season.

16/11/2023

New stuff for 2024! What’s going on right now? And should I listen to this strangely (or brilliantly) dressed lady?

•Training Plans—running, cycling, and strength currently available. Tri plans coming in January

•New Injury Prevention for Runners and Triathletes Online Class

•Currently accepting new athletes for coaching or custom training plans for 2024

17/10/2023

Do you feel like your legs fatigue before your lungs when you're riding? Do you hate seeing a steep hill on the horizon knowing you'll have to grind up it? It might be time to work some leg strength on the bike!

This has been a common complaint among some athletes starting up triathlon training. Especially among those who may have a running background. They are very fit. And they are very frustrated because they feel like their legs are holding them back while their breathing is fine.

There is skill to cycling, and it can take some time to develop the cycling leg strength. These exercises can really help! Working these high tension intervals will help teach your brain to recruit your cycling muscles more efficiently and they build up cycling strength.

Start out with 4x3 min intervals and see how it feels. Rest 2-3 minutes between. Remember this doesn't feel like a cardio workout as much as a strength training one--so you'll feel this in your legs more than your lungs. Most people settle into a zone 3 power, but adjust this as needed to settle into that 7/10 RPE.

If you're looking for an off-season plan to focus on some of your limiters (cycling, running, flexibility, strength, etc), feel free to contact me to discuss training plan and coaching options.

16/10/2023

Do you get dropped when your cycling group surges? Or maybe you feel everyone else can accelerate more quickly than you do on the bike, and then you're forced to do a higher power to catch back up? That's exhausting. And it could mean getting dropped and riding back solo. Not fun, either.

Being able to produce power throughout a variety of cadences is important. For most people, it is the higher cadence that is challenging. Focusing on some high cadence drills can help you get comfortable with the movement. Once you get the hang of doing some higher cadences then you can start to build up power there.

This is a great exercise to practice that! High cadence workouts can be done as a focused part of training in the off-season (like now!), and they are also great intervals for warm up for higher intensity efforts.

Give it a try! A 2 minute interval is a great place to start.

13/10/2023

How do you use the foam roller? Different styles have different benefits. Many athlete roll back and forth continuously over a muscle. This will help generally loosen up the fascia and muscles. If you're going for a deeper relaxation out of the muscles, though, holding sustained pressure on an area is the way to go. Many folks miss out on this because they either aren't applying this sustained pressure or they apply too much pressure to a spot.

Check out our YouTube channel for videos for different muscle groups.

12/10/2023

Hydrants are a great core and hip exercise, but it is easy to miss out on the core training aspect.

If you are allowing your lower back to sag and/or rotate side to side as you move your leg, then you likely aren't feeling much effort from your core.

Practice finding and keeping a neutral spine throughout the movement. This will engage your core and hip stabilizers more and allow you to get the full benefit from the movement.

Give it a try and see if you feel the difference!

If you're looking for a customized movement plan, running, tri, or endurance training, we're currently taking new requests for plans and also coaching clients.

11/10/2023

Plank and hip flexion with a band exercise. This will work your hip flexors as well as core and shoulder stability.

Isolating muscles (like working just the hip flexors without core or other muscle groups in the same exercise) can be a really important part of training. Once you have made a good connection with those muscles, though, it is important to start integrating them into more complex movements.

If you are a runner, triathlete, or participating in another endurance sport, you may be in the "off-season" mode. This is the perfect time to really start focusing on improving how you move, strength, and mobility.

We're currently accepting new clients for coaching, training plans, and movement assessments.

Telehealth physical therapy is also available in certain states (OH, GA, WA, and CO).

10/07/2023

Best kind of foam rolling

03/07/2023

For some extra coordination work practice keeping your mouth closed during this exercise. Breathing through the nose will encourage your diaphragm to work as you breathe. A good way to practice dynamic core stability as you move.

A great exercise for hikers and trail runners.

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