Casey Schnack-Schild won the 30-34 age group at...


Mike Bishop lined up with the PRO/Cat 1 guys at the...


Rodney placed 1st place in the 50-54 age group and...


 Jeanne Bishop placed 2nd overall female at the Tri...


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 is an experienced coach and experienced athlete.  He applies sports science as well as his personal experiences as a coach and athlete to customize training programs for all abilities of athletes.  Joe's 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, Joe 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!






 Online Training Log  






Age Group Perspective on 70.3 - by Robin Trotman

All of us race, participate, or train for different reasons.  After several years of racing, my wife Jill as a spectator/supporter and me as a delusional age grouper, we have made some interesting observations.  We thought that it might just be helpful to share these, in the context of our recent experience in my first half ironman.  Just to give folks something to chew on and maybe even remember at their next race.

Iron Lent

Now is the time of year that most northern hemisphere athletes begin to ramp up their training in preparation for their first big race.  In previous years I tended to come out of hibernation in late-February - early-March and begin serious preparation for my upcoming season.  It is a really fun time of year to begin this type of training with the temperatures beginning to rise, the sun shining longer, and the first race of the year quickly approaching.

Measure to Excel

In the January 26-27 Wall Street Journal, Bill Gates wrote an article titled, "My Plan To Fix The World’s Biggest Problems – Measure Them!"  The take home message was:  without feedback from precise measurements, any progress is destined to be “rare and erratic.”  Gates writes, “You can achieve incredible progress if you set a clear goal and find a measure that will drive progress toward that goal.”  

Yin for Runners Sequence

Over the years, I have come to appreciate a restful, meditative style of yoga called Yin Yoga. Yin is practiced “cold” without warming the muscles. This allows you to bypass giving the muscles a stretch, allowing you to target the deeper connective tissue - fascia, ligaments and tendons. 
I like the following sequence for the many aches and pains that running can produce. I find if I practice this sequence once a week, I can avoid many chronic injuries. 


As we discussed the types of macronutrients a human body needs (by macronutrient, I'm referring to carbohydrate, protein, and fat) we were stuck by the enormous discrepancy between the dietary needs between a sedentary person's and an active person. 

Briefly, sedentary people don't do much activity and, as a result, don't activate their muscles very much.  As a result, they never deplete their stored muscle glycogen (stored carbohydrate).  On the other hand, a person who trains for endurance events, depletes their glycogen stores daily (if not multiple times daily).    


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Joe Company
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