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

10.17.16

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

10.17.16

Congratulations Lucus Kesterson for completing you...

10.17.16

Three ECo athletes nailed their races at Ironman...

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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!

 

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

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

 

  • RT @TStellingwerff: Really proud of this case-study, 9 yrs in the making: Periodized body comp approach over 9 years in world-class female… 3 weeks 6 days ago
  • RT @TStellingwerff: Great read for all of us regarding protein intake and maximizing muscle via @sweatscience on Luc van loons work! https… 1 month 2 days ago
  • Endurance Company is on the eve of announcing its 2018 programming. Details will begin to appear… https://t.co/KAeHipXQYp 1 month 1 week 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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March is National Nutrition Month!

As the weather warms and many of you are increasing your training in preparation for upcoming races, this is a great time to focus on your nutrition. This year’s National Nutrition Month theme, “Get Your Plate in Shape”, is perfect for the Endurance athlete. Focusing on the basics of nutrition can improve your training, and benefit your health as well. 
The Academy of Nutrition and Dietetics has some great resources to help you choose healthy foods. Check out a sample of their tips below.
 
 
Eat Right - Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
 
Get Your Plate in Shape
Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. Try the following tips to “Get Your Plate in Shape.”
 
Make half your plate fruits and vegetables.
Eat a variety of vegetables, especially dark- green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt- added” canned vegetables.
Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.
 
Make at least half your grains whole.
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.
 
Switch to fat-free or low-fat milk.
Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
 
Vary your protein choices.
Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.
Twice a week, make seafood the protein on your plate.
Keep meat and poultry portions small and lean. 
 
Cut back on sodium and empty calories from solid fats and added sugars.
Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.
Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt.
 
Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.
Select lean cuts of meat or poultry and fat- free or low-fat milk, yogurt and cheese.  Switch from solid fats to oils when preparing food.
 
Enjoy your food but eat less.
Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat.
 
Avoid oversized portions.
Use a smaller plate, bowl and glass.
Cook more often at home, where you are in control of what’s in your food.
When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.
Write down what you eat to keep track of how much you eat.
If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.
 
 
Find more healthy eating resources at:
 
www.eatright.org (The website for the Academy of Nutrition and Dietetics) www.kidseatright.org (For those of you who also need some tips for your family) www.ChooseMyPlate.gov (A great resource to give you basic but personalized nutrition guidelines)
 
This tip sheet is provided by:
 
Source: Letʼs Eat for the Health of It, www.ChooseMyPlate.gov.
©2012 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized. 
 


Endurance Company LLC
Joe Company
(573) 326-9618
joe@endurancecompany.com


 

 

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