Brendan completed his debut Marathon in 2:15 and...


Congrats Rob! Second overall at the U.S. Open...


Congratulations Lucus Kesterson for completing you...


Three ECo athletes nailed their races at Ironman...


If you are interested in taking your athletic performance to the next level - whether that next level is beginning a training program for the first time, improving your personal best time, winning your age group, or turning professional - you came to the right place.

Joe Company, PhD founded ECo in 2010, but prior to this he coached at the high school and collegiate level, worked with Olympic training programs, and worked with a number of high-performance athletes, scientists, researchers, and coaches.  Joe began consulting endurance athletes in 2002, but as he evolved in his education and experience, he wanted to make his expertise available to more people.  ECo is the product of Joe's experience.

Endurance Company coaches and partners are carefully selected to provide quality coaching, teaching, information, and advice. All ECo coaches provide a valuable combination of education, practical experience, and knowledge in Joe's training philosophies.  Endurance Company coaches apply these key principles to provide unparalleled, customized training programs for all abilities of athletes. 

Our mission is make your training and racing experience as rewarding as possible. The goal is to help you become a healthy, successful, complete athlete by providing a training plan that helps you reach your goals while maintaining balance in your life.

In addition to custom training plans, we offer laboratory bike and run VO2max and lactate testing as well as 'field testing' for bike power. These tests allow unparalleled optimization of your training plan.

It is time to take the guesswork out of your training!


Philosophical musings about all things training, racing, life...

Nutrition just might be the 4th discipline.
Scientific articles to maximizing your endurance.
Specific workouts to enhance your performance.


  • ECo business strategy session #2 this week. Working out some training plan details to set… 16 hours 29 min ago
  • One of the fun things about analyzing data is getting to present the data! I’m waiting outside… 1 day 17 hours ago
  • Hope we aren’t watching the Cubs last game of 2017... Go #cubs 2 days 10 hours ago

Endurance Company's ATHLETE MASTERY PROGRAM focuses on teaching and empowering children to learn fundamental skills that will serve them in any sport and serve them for their entire life.




 Online Training Log  






How to optimize muscle growth

Maintaining lean muscle mass is critical to healthy aging and maintaining your independence as you age. Here is a follow-up to our post on dietary protein in 'healthy aging'. These tips come from trainer Nick Tiller and focus on how to maximize muscle growth:

1. Sleep.  Absolutely critical and the best, most effective muscle promoting recovery modality we have. Athletes in heavy training need upwards of nine hours of sleep per day. This can be in one hit, or accrued during each 24 hours.

The deep sleep that we get during the nightly slumber is the most important, though, and so whilst napping during the day is good, it shouldn't come at the expense of nightly shut-eye.

2. Scheduling.  Appropriate scheduling of sessions is crucial. Always try to do conditioning sessions in the morning and then consume carbohydrates. Lifting is often better in the afternoon, allowing the overnight period for recovery. This scheduling helps reduce the deleterious effects of the interference effect.

3. Protein. Help your muscles out by consuming good quality protein within the half hour following lifting. I acknowledge that tucking into a steak may not be convenient, so whey protein works well as a supplement. A low fat chocolate milkshake and a couple of eggs are good back ups when required.

4. Energy in.  Ensure you're getting enough energy to support muscle growth. There's no point in the energy expenditure being greater than the consumption if you're wanting to increase mass.

5. Hydration.  Ensure you stay hydrated. This is critical for cellular function, as well as growth hormone release.

6. Carbs.  Don't forget carbs. Whilst having a massive pasta meal may not be the best option all the time, some carbohydrates are necessary to stimulate insulin release, something critical for the release of growth hormone.

So, there you go, folks. Six excellent tips that make a difference to performance outcomes, but that actually cost very little in terms of time or effort.

Endurance Company LLC
Joe Company
(573) 326-9618



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