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...

10.10.16

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.

 

 

 

 

 

 

 Online Training Log  
Username
Password
 

 

 

 

 

 

Vegetable Power!

Vegetables and fruits are key parts of an endurance athlete’s diet.  They are loaded with anti-oxidant vitamins, minerals and phytochemicals that can combat the daily stress our bodies endure every day.  During prolonged and vigorous exercise, athletes place high demands on body processes and use higher amounts of vitamins and minerals. 

Training, work, and recovery can drain your body’s reserves of key nutrients.  Eating a diet rich in fruits and vegetables replenishes these stores.  With a little planning, you can fit several servings of colorful fruits and vegetables into your training diet.

 

5 ways to eat more fruits and veggies...

  • Blend up a fruit smoothie for breakfast or a snack.  Toss any combination of frozen fruits, 100% fruit juice, milk, yogurt, or even a vegetable such as spinach or carrot into a blender.  Freeze leftovers in an ice cube tray to defrost and enjoy later. 
  • Chop up fresh veggies such as peppers, carrots, celery, and broccoli so they are ready to grab right out of the fridge.  Dip them in some hummus for some extra flavor, protein and fiber.
  • Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal.  Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
  • Experiment with one new vegetable recipe or new fruit choice every week.  
  • Make it a habit to carry a fruit with you for a snack or part of lunch.  Dried fruits or fruits with peels such as apples, oranges and pears travel well. 

 

 

Oven Roasted Vegetable Soup

Preparing a big pot of veggie soup is a great way to load your day with several colorful vegetables.  You can vary your vegetable choices depending on the season or what looks good at the market.  This recipe is flexible, easy to prepare, and freezes great. 

 

2 potatoes, cut into quarters.  Peel if you like.

2 carrots, cut diagonally into 1/2 inch thick slices

1 bunch asparagus, bottoms snapped off and cut into 1 -inch pieces

2 roma tomatoes, cut in half

1/2 onion, chopped in quarters

5-10 large mushrooms

2 Tablespoons olive oil

1/ 2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

28 ounces diced tomatoes, low sodium (canned or boxed)

4 cups reduced sodium vegetable or chicken broth/stock

1 teaspoon dried thyme

1 bay leaf

 

Preheat oven to 450 degrees.

Coat a large roasting pan with cooking spray. 

Add vegetables to pan, drizzle with olive oil.  Add salt and pepper.  Toss to coat.  Roast until tender and brown, 20-30 minutes. 

In a large saucepan, combine tomatoes, broth, bay leaf and thyme.  Stir in the vegetables.  Simmer for at least 15 minutes.  Remove the bay leaf.  Puree the soup in batches in a blender or use a hand held blender and puree it right in the pot.  Add salt and pepper to taste.

Serve with grated parmesan on top and crusty whole grain bread for dipping.  

 

Makes about six  (1 1/2 cup) servings.

Per serving 200 calories, 33 grams carbohydrate (6 grams Fiber), 8 grams protein, 5 grams fat, 275 mg sodium

 


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


 

 

© 2002-2016 Endurance Company, LLC - Joe Company - joe@endurancecompany.com