We're devoted to individualized training and rehabilitation, offering a detailed & measured approach to athletic performance. We've honed our expertise with elite competitors and Olympians in triathlon, bobsleigh, and track, and now bring the same methods to the everyday athlete eager to improve their health and minimize injuries. Access evidence-supported tips delivered through true tales, jaw-dropping examples, and clear exercise videos that make them easy to grasp and apply.
Stretching won’t prevent your next injury (but this might)
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I just finished presenting to the Nutrition Triathlon group last week a Strength & Rehab Workshop for Endurance Athletes - and it reminded me how many myths are still floating around our world of running, cycling, and triathlon. Don't have time to read this all? See my highlights below. One of the most common is that endurance athletes don’t “need” strength. The other is that stretching is the best way to prevent (or to get over) an injury. I literally hear it all the time.... and in most cases it couldn't be more wrong. What you need to know is that: 💥 Up to 80% of runners get injured in a given year. And not just for performance, strength keeps your bones and tendons healthy, which matters even more if you’re an aging athlete or someone who’s struggled with repeat injuries I’ve linked the full presentation recording here if you're interested: (P.S. use code "endurancestrength" to get a bigger discount than mentioned in this recording... because you're my tribe). A Few Key Takeaways from the Workshop: A) Seasonal scheduling is smart: You don’t need to lift daily. Even 2-3 well-placed sessions per week in the off-season and even 1 session per week in the in-season will support endurance training when planned right. B) INTENSITY MATTERS: Just following a rep range and calling it strength training is not enough for the adaptations you're likely after. C) Feet are underrated: Weak toe flexors predict stress fracture risk. Training your feet isn’t optional if you want long-term resilience. If you want to avoid the annual “winter slump” where consistency drops and fitness fades, now’s the time to set up structure. That’s why our Basic Endurance Coaching package is on sale right now for just $80/month. It’s the perfect fit if you want accountability and smart programming through the off-season - without overcomplicating it. Thanks for reading! Yours in physiology, Carla |
Physiology Toolkit
We're devoted to individualized training and rehabilitation, offering a detailed & measured approach to athletic performance. We've honed our expertise with elite competitors and Olympians in triathlon, bobsleigh, and track, and now bring the same methods to the everyday athlete eager to improve their health and minimize injuries. Access evidence-supported tips delivered through true tales, jaw-dropping examples, and clear exercise videos that make them easy to grasp and apply.
I'm writing you today post-VO₂max run, before my work shift starts with a sick dog to my left and a coffee to my right. We're taking it easy this morning while I think some more about aerobic training, and as I try to get back on track after missing a few newsletters while I got the *new* clinic/gym set up! Here's what's on my mind: yesterday I posted THIS reel about Tabata training and got a question from a client that made me pause: “My watch says my VO₂max is 57. Is that good? What do I do...
I never planned to be a business owner. I was good at school, worked hard, and believed that if I just kept checking the right boxes, I’d land a great job with great people, decent pay, and room to grow. That was the plan. But back in 2011 when I graduated with my undergrad in Kinesiology, the roles I wanted didn’t exist - not in the form I believed people deserved. So I built one. Vital started as a Plan B… and now, more than a decade later, it’s becoming something bigger than I imagined....
Three stories *from the field* in my world this week with the TLDR highlights included for your scanning pleasure: 1. A Cut That Doesn’t Land This morning I was on the field with a pro athlete and another coach, troubleshooting mechanics for an athlete coming back from a brutal double injury: both his ACL and patellar tendon were ruptured last June. He’s only a few sessions into cutting and sprint drills but we’re already noticing red flags we want to fix. Today’s standout issue: his torso...