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.


  • 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… 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.







 Online Training Log  






Massage - an athlete's perspective

I used to think that getting a massage was a luxury I couldn’t afford. I saw no value in lying on a table having someone “rub me down.” My resistant attitude towards massage faded as I aged beyond my twenties and continued to get injured from the miles upon miles I was logging. I decided to give it a try.

Luckily, my physical therapist knew a great massage therapist and referred me. After my first session, I was hooked. I scheduled monthly appointments, just for maintenance, injured or not.

Massage is helpful for several reasons. When injured, massage can speed healing by increasing circulation, releasing endorphins and flushing waste products from the body. Recently, science has taken an interest in massage, and research shows that massage has benefits beyond 'feeling better'.  When uninjured it’s important to continue to get massages. I try to see my therapist every three to four weeks, just for maintenance. These sessions release areas of concern that, left untreated, could become injuries. And finally, it just feels good to be able to relax with nowhere to go and nothing to do.

To find someone, look for referrals. And don’t stop there, massage therapists are not all equal in terms of skill and personality. If you are not happy with the massage you have gotten, first tell the therapist so that they might give you a partial or full refund,  and second, start looking around for someone else. I highly recommend finding time to chat before your first appointment so you can determine if that person is a good fit for your needs and personality. As a runner, I do think it is important for the therapist to understand a runner’s needs/injury prone areas and habits, but the therapist need not be a runner themselves. Keep in mind that while experience is important, it is not always the best indicator of skill. I have had some really good “green” therapists and some really bad “seasoned” ones who can’t seem to resolve the problem.

Keep in mind that our bodies all respond differently to massage. Some can get a massage the day of an event and feel wonderful. Personally I typically feel sluggish and sleepy after any massage work, so I schedule them carefully into my training cycles. After several sessions, you will learn how your body responds.

As you start looking, you will notice that massage therapists specialize or are trained in certain modalities. Some of the more common types of massage are described below:

Neuromuscular Therapy (NMT): This type of massage uses soft tissue manipulation to balance the body’s central nervous system with the musculoskeletal system. The outcome of the therapy is to help relieve pain and dysfunction by alleviating the underlying cause using trigger point release.

Swedish: This type of massage uses a variety of techniques specifically designed to relax muscles by applying pressure to them and rubbing in the same direction as the flow of blood returning to the heart. It involves the use of kneading, stroking, friction, tapping, and vibration and may provide relief from stiffness, numbness, pain and other health problems. The main purpose of Swedish massage is to increase the oxygen flow in the blood and release toxins from the muscles.

Deep tissue: Deep tissue massage is designed to relieve severe tension in the muscle and the connective tissue or fascia. This type of massage focuses on the muscles located below the surface of the top muscles. Deep tissue massage is often recommended for individuals who experience consistent pain, are involved in heavy physical activity such as athletes, and patients who have sustained physical injury.  Sessions can be quite intense due to the deliberate, focused work.

Myofascial release: This massage modality stretches the fascia and releases bonds between fascia, integument, and muscles, with the goal of eliminating pain, increasing range of motion and equilibrioception. Myofascial release usually involves applying shear compression or tension in various directions.

Sports massage: This modality includes pre-event, inter-event, post-event and maintenance/training treatments, each of which promote greater athletic performance and reduce injury risk. Sports massage includes a variety of massage modalities, including assisted therapeutic stretching, myofascial release, neuromuscular release, lymphatic drainage, compressions. This modality  focuses primarily on the muscles relevant to one's particular athletic activity.


Julie Bergfeld is a “Master” master’s runner who lives and trains in St. Louis, Missouri.  Bergfeld has run more than 20 marathons and two 50K races.  She is also a Certified Baptiste Power Vinyasa Yoga Teacher.


Endurance Company LLC
Joe Company
(573) 326-9618



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