The Funspan Philosophy

Training Theory

Most plans focus on performance peaks. I care more about your Funspan—how long you can stay healthy, excited, fulfilled -- maximizing time out on trail and sharing the stoke for years to come. 

But of course, Funspan isn’t always about just “having fun" in the moment. It’s a blend of: 

• Psychological frameworks 

• Sustainable progression, based on measurable markers 

• Evidence-based physiology 

• Joy in the work itself

• Resilience, fatigue resistance, and injury prevention

• Deep self-discovery and goal-setting 

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So here’s how I build coaching that fits people, not spreadsheets: 

1. Find the endurance environment that’s fun, sustainable, and exciting. Fun is everything.

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If you're like me, you've had a... resentful (?) relationship with endurance sports in the past. But if you don't already know it, "runner's high" is not a myth. You can discover outdoor activities that fire you up and are great for your metabolic biochemistry, longevity, and brain. Cross-training, playful movement, super shoes—if it brings you joy and gets you amped for tomorrow's session, it has a place. Growth in performance isn’t about punishing your body every day. It’s about unlocking your potential, and fun is the fuel that makes consistency inevitable. 

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2. Easy aerobic work is the foundation... for joy and performance.

Zone 2 (and even Zone 1) isn’t just base-building. It’s where the magic happens: improved mitochondrial density, fat metabolism, and lactate shuttling, while maintaining a sustainable zest for movement. Most athletes don’t do enough of it, or they do it too fast, burning out, getting injured, and missing adaptation. We do it right. Want to know the best correlation we have with marathon time? Not VO2 max, not 5k time, but weekly easy mileage.

3. Intensity is a scalpel, not a hammer. 

Whether you have limited time, or 12 hours a week to train, your most important sessions are your high intensity days. Key sessions stimulate lactate transporter adaptations (MCT4/MCT1), improve oxygen transport, and boost economy.. With that said, fitness is intensity specific... so VO2 max is not a badge of pride, but a piece of the puzzle. 

4. Recovery monitoring: smarter, not fancier. 

We’ll use simple, actionable HR recovery and performance markers—like how your heart rate responds at known efforts. Recovery is the lens through which we can tweak a training plan. After all, stimulus is nothing without adaptation. The best tech is self-awareness, and we prioritize it on all fronts. 

5. Building resilience: injury prevention matters. 

I used to sit for 10 hours a day and train for ultras at night... so I was plagued with overuse tweaks until I was forced to research strengthening tactics and sustainable training. Most runners go out too hard, and too fast, leading to injury and burnout. With the right plan to build mileage, and a combination of isometric work, downhill/eccentric loading, and single leg strength, you can build tear-proof-legs that go the distance. And since I just hiked the PCT, I know that time on feet also builds the kind of fatigue resistance and muscular durability that racing demands—but without extra fatigue.

6. Fuel the work you do. It makes all the difference.

Whether you’re running ultras or cycling hundreds, we’ll use high-carb fueling strategies grounded in trail research and pro peloton science. There's a lot of BS out there on Instagram ads these days -- ketones, supplements... but carbs remain king and gastro-intestinal training is real. Your body can adapt, and we’ll figure out what your gut needs. 

7. We measure and train intensity—not pace. 

Training based on metabolic zones and lactate curves (vs. arbitrary pace targets) means you’ll target specific energy system adaptation rather than hyper-variable pace readings. Wearables and tech can be a great tool here: HRM, Lactate, Calorimetry.... whether you want to go zero-cost or mega-geek, I can help interpret your metabolism and translate the science to get the most of technology. We’ll assess, calibrate, and build you into the athlete your adventures require. 

8. Psychology is a superpower. 

I’ve learned from long trails, big races, and deep conversations: the mind is either your limiter or your supercharger. It's not rocket science that this can be THE differentiator when it comes to competition, or just finishing. I’ll share psychological tools and frameworks that help you stay centered, excited, and resilient—even when things go sideways. 

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9. Heat/Altitude training, supplements, other wacko stuff — part of the 10%. 

There's a lot of attention these days on the 10% of additive adaptation, without getting the 90% of base work right. Heat, or altitude, or supplements alone won't make you fitter, but they are great additions after nailing down the important parts. With that said, I'm a data nerd and love to be my own guinea pig, because the 10% can be fun. My favorite is heat... I prefer sauna sessions after workouts over heat suits during runs. You get the plasma volume and blood oxygen benefits without compromising performance during key sessions or recovery afterwards.