Comprehensive Endurance Solutions

Physical and Craniosacral Therapy and Coaching for Endurance Athletes

Physical and Craniosacral Therapy

Physical Therapy

Craniosacral Therapy

Coaching and Customized Training Plans

Coaching Packages

Customized Training Plans

Training Plans

Just looking for a plan to help you prepare for your next event? We offer a variety of running, triathlon, cycling, and strength training programs. These Training Plans are loaded into your Training Peaks account upon purchase so you can start any time you choose.

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Running in the fall in the southwest US

Running in the fall in the southwest US

Foam rolling is a great tool for recovery and keep

Foam rolling is a great tool for recovery and keeping your muscles healthy during training. But sometimes it is better to let the muscles rest. Here are a few of those times:

**You're REALLY sore after a race or hard workout. You know these times. Your body feels stiff and sore when you stand. You need the handrail going down steps. It's a major challenge for your quads if you want to sit on the toilet. Your body just needs some space here. During these times, compressions socks and staying hydrated are helpful. An epsom salt bath soak is great. Save the foam rolling for a few days until you feel you're moving more normally again.

**Multiple days in a row. Your muscles need a break between sessions. One or two times on the same muscle group in a week is plenty.

**You feel sharp pains when rolling. This should NEVER be the case. Foam rolling can be an intense sensation, but there should not be localized, sharp pain.

**You suspect an injury. If you had a sudden onset of pain during your workout that is persisting after you stop, it is best to consult your healthcare provider first.

If you want more info, check out the free videos on the Resources section of our website. We're also offering an Injury Prevention for Runners and Triathletes class beginning in mid-January to help you learn about healthy training for your season.

New stuff for 2024! What’s going on right now?

New stuff for 2024! What’s going on right now? And should I listen to this strangely (or brilliantly) dressed lady?

•Training Plans—running, cycling, and strength currently available. Tri plans coming in January

•New Injury Prevention for Runners and Triathletes Online Class

•Currently accepting new athletes for coaching or custom training plans for 2024

And for reading this far: use code CES10 for 10% of a Training Plan purchase!

Today’s running scenery

Today’s running scenery

Do you feel like your legs fatigue before your lun

Do you feel like your legs fatigue before your lungs when you're riding? Do you hate seeing a steep hill on the horizon knowing you'll have to grind up it? It might be time to work some leg strength on the bike!

This has been a common complaint among some athletes starting up triathlon training. Especially among those who may have a running background. They are very fit. And they are very frustrated because they feel like their legs are holding them back while their breathing is fine.

There is skill to cycling, and it can take some time to develop the cycling leg strength. These exercises can really help! Working these high tension intervals will help teach your brain to recruit your cycling muscles and they build up cycling strength.

Start out with 4x3 min intervals and see how it feels. Rest 2-3 minutes between. Remember this doesn't feel like a cardio workout as much as a strength training one--so you'll feel this in your legs more than your lungs. Most people settle into a zone 3 power, but adjust this as needed to settle into that 7/10 RPE.

If you're looking for an off-season plan to focus on some of your limiters (cycling, running, flexibility, strength, etc), feel free to contact me to discuss training plan and coaching options.

Do you get dropped when your cycling group surges?

Do you get dropped when your cycling group surges? Or maybe you feel everyone else can accelerate more quickly than you do on the bike, and then you're forced to do a higher power to catch back up? That's exhausting. And it could mean getting dropped and riding back solo. Not fun, either.

Being able to produce power throughout a variety of cadences is important. For most people, it is the higher cadence that is challenging. Focusing on some high cadence drills can help you get comfortable with the movement. Once you get the hang of doing some higher cadences then you can start to build up power there.

This is a great exercise to practice that! High cadence workouts can be done as a focused part of training in the off-season (like now!), and they are also great intervals for warm up for higher intensity efforts.

Give it a try! A 2 minute interval is a great place to start.

How do you use the foam roller? Different styles h

How do you use the foam roller? Different styles have different benefits. Many athlete roll back and forth continuously over a muscle. This will help generally loosen up the fascia and muscles. If you're going for a deeper relaxation out of the muscles, though, holding sustained pressure on an area is the way to go. Many folks miss out on this because they either aren't applying this sustained pressure or they apply too much pressure to a spot.

Check out our YouTube channel for videos for different muscle groups.

Hydrants are a great core and hip exercise, but it

Hydrants are a great core and hip exercise, but it is easy to miss out on the core training aspect.

If you are allowing your lower back to sag and/or rotate side to side as you move your leg, then you likely aren't feeling much effort from your core.

Practice finding and keeping a neutral spine throughout the movement. This will engage your core and hip stabilizers more and allow you to get the full benefit from the movement.

Give it a try and see if you feel the difference!

If you're looking for a customized movement plan, running, tri, or endurance training, we're currently taking new requests for plans and also coaching clients.

Plank and hip flexion with a band exercise. This w

Plank and hip flexion with a band exercise. This will work your hip flexors as well as core and shoulder stability.

Isolating muscles (like working just the hip flexors without core or other muscle groups in the same exercise) can be a really important part of training. Once you have made a good connection with those muscles, though, it is important to start integrating them into more complex movements.

If you are a runner, triathlete, or participating in another endurance sport, you may be in the "off-season" mode. This is the perfect time to really start focusing on improving how you move, strength, and mobility.

We're currently accepting new clients for coaching, training plans, and movement assessments.

Telehealth physical therapy is also available in certain states (OH, GA, WA, and CO).

Two mat kind of evening for foam rolling 😂

Two mat kind of evening for foam rolling 😂

For some extra coordination work practice keeping

For some extra coordination work practice keeping your mouth closed during this exercise. Breathing through the nose will encourage your diaphragm to work as you breathe. A good way to practice dynamic core stability as you move.

A great exercise for hikers and trail runners.

Take off your shoes. You’ll get flowers between

Take off your shoes. You’ll get flowers between your toes. You’ll also get a lot of good sensory info for your nervous system that helps with balance, flexibility, and foot strength.

If you’re always wearing shoes the repetition is boring for your feet. They start to zone out kind of like our mind does when we get bored. Give them something engaging to keep them learning.

Dolphin. Doesn’t look much like a dolphin, but

Dolphin. Doesn’t look much like a dolphin, but this is great for some core stability and working the muscles around the shoulder blades.

Working on shoulder and core stability. Practice

Working on shoulder and core stability. Practice keeping your spine in a neutral position and minimize rotation back and forth as you move the weight. You’ll feel more core engagement.

In person sessions are available in Ohio for a lim

In person sessions are available in Ohio for a limited time! If you need help working through an injury or pain our sessions can help you get to the root cause and create a plan to help you recover.

In person sessions are held at my location outdoors or can be mobile and come to you. Contact me for info and pricing.

We also offer online coaching, training plans, and movement assessments.

Thanks to the Salida Women’s Run Group for letti

Thanks to the Salida Women’s Run Group for letting me lead a foam rolling and stretching session this morning. Taj enjoyed helping out, too!

In person sessions available! Most of my work is

In person sessions available! Most of my work is online, but I love the in person side of working with people.

The van is now set up for mobile Recovery Sessions (Craniosacral sessions and meditations) and for Movement Assessments to set up your strength and mobility training.

I will post my general location as I travel, so keep an eye out for the changes. If you’d like me to travel to you and work with your group then contact me to discuss options.

Foam rolling can be a really effective part of you

Foam rolling can be a really effective part of your self-care and recovery. Some tips for rolling the lower leg:

*scan the area looking for spots that are tight or tender (you will know it when you find them!)
*hold light static pressure on the area
*start lightly with the pressure. If you push too hard the body tends to push back.
*hold pressure at least 30 sec or until you feel the muscle release
*stretch the muscles you rolled to help them relax even more

This is a great spot to roll out after a run as the lower leg muscles can get tight.

Questions or request for videos? Leave them in the comments!

It may be as magical as this outfit! Sign up for

It may be as magical as this outfit!

Sign up for a Training Plan or Coaching Package during the month of June and receive 50% off the start up fee!

All plans and coaching offerings include a movement assessment, review of your training history and goals, and customized daily workouts built out in Training Peaks.

New this season are the Strength and Mobility Plans and Return to Sport Coaching. I am excited to offer these as an additional way to blend my physical therapy eye and background with my coaching experience.

Strength and Mobility plans can be used as a stand alone plan or in conjunction with your current training or coach.

Return to Sport Coaching offers a bridge between being medically cleared to train and getting back to full training for an event. This is also a great option if you have history of injuries with training.

Contact me with questions or to get started. You can also find more details through the website link in the bio.

Disclaimer: this cool outfit not included in training

Sharing some recent views from runs and hikes. A

Sharing some recent views from runs and hikes.

Also sharing there will be some new CES offerings soon…😁

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