Drink a beer. Run a quarter.  Repeat 4 times. ...


Todd completed his first Ironman in Tempe, Arizona...


What an EPIC DAY!!!  Arrick hammered out the entire...


Casey Schnack executed a solid race. She swam the...


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.

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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.

Working Out or Training?

The picture to the left is of the Atlanta Olympic Stadium.  I was fortunate enough to be able to spend some time on the track in May of 1996.  I returned to this track in August to watch some amazing track and field performances including Michael Johnson run a then-world record of 19.32 and Dan O'Brien win the gold medal in the decathlon.  

Count Your Steps

So my focus this week was stride frequency.  Stride frequency is just one factor in the speed equation (speed = stride length x stride frequency).  When I began distance running, I read that the elite distance runners had a cadence of 90-95 footstrikes/minute.  As I started doing longer runs, I worked to maintain a 90 cadence, so now a 90 cadence is pretty much a given.  Now, 90 isn't the "right" cadence, but it is a decent target cadence for most runners. I’m trying to bump that number up a little bit (explanation below), so this week I worked on quick turnover.


Ironman Tips

Note:  This post was written in 2007, my last season racing as a professional.

There are a lot of folks planning on doing an IM this season.  I came up with a list of tips that some of you may find helpful.  I was surprised that I only came up with 6, but, at least from my experience, I cannot think of any more.    So here are my 6 tips for a successful IM experience (by the way, the race is only a small part of the experience). 

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.


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