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.




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Joe's chapter in Sports Nutrition Text

During my PhD studies, my office mate, Mike Roberts, and I had many in-depth conversations about how best to fuel the body for health and for performance.  Since we were in a health-related research field, our primary research was on how to keep people healthy in terms of metabolic parameters and body composition.  However, both Mike and I were passionate about athletic performance.  It was from these discussions that some of the ideas in this book chapter were formed.

As the title of the book implies (Sports Nutrition: Enhancing Athletic Performance), the book deals with different aspects of sports nutrition from a scientific perspective.  The chapters cover topics ranging from fat, carbohydrate, and protein metabolism to enhancing body composition. 

The chapter that Mike and I wrote deals dietary fat for performance enhancement. 

Here are some highlights from “Dietary Fat Intake Strategies to Enhance Performance”

  • Fat is a major fuel source for endurance activities and resistance exercise. 
  • Unlike carbohydrate and protein, there are no recommendations of grams of dietary fat per kilogram of body mass per day, although the active individuals should get 20 to 35% of their daily calories from fat.
    • There is no data that shows improved endurance exercise performance above or below this range.
  • One of the goals of endurance training is the glycogen sparing effect, or to tap into fat stores as much as possible to preserve carbohydrates stores (liver and skeletal muscle glycogen)
  • Along with chronic endurance training, there are other ways to maximize the glycogen sparing effect, including caffeine ingestion, pre-exercise fasting, pre-exercise high-fat meal, and fat loading.
    • Of these methods, only caffeine ingestion seems to enhance endurance performance.
  • Fat loading has shown to have a positive effect on performance IF the intensities are low and there is diminished reliance on carbohydrates for fuel.  These intensities are typically lower than competition.
  • At the present time, there is no compelling evidence that ingesting essential fatty acid, conjugated linoleic acid, or medium chain triglycerides leads to endurance performance benefits.


Our conclusion is that, while there is likely a health and performance benefit a person's macronutrients profile favors healthy fat and protein (and limits carbohydrate), there is no data that any particular type of dietary fat has a direct performance-enhancing effect.  Our chapter did not discuss the role of carbohydrate for health and performance, but we believe that while carbohydrate is required and necessary for optimal performance and recovery, simple sugars and processed carbohydrates are detrimental to health.  I'll post more on that in a separate entry.

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Joe Company
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