2x4 Coaching

You’re stretching. You’re doing the things you think should help. So why do your knees still feel like they’re holding you back?

Stretching can be a great tool, but it’s only one part of keeping your body strong and ready for the activities you love.

If you want to keep cycling, hiking, or staying active for years, your body needs more than just flexibility. It needs strength, control, and the ability to handle the demands you’re putting on it.

That’s exactly what I help with through my individualized training plans. Endurance training paired with thoughtful strength programming to keep you progressing towards your goals without your body breaking down. Remote programming through Training Peaks means that you get detailed workout plans that you can do from anywhere.

Want to keep doing the activities you love without constantly worrying about your body holding you back? Send me a DM and let’s see what you need.

Here’s something I tell every client training for a race: your best training day doesn’t matter nearly as much as your average one.

Race day is a reflection of your whole block: the weeks you were excited and the weeks you weren’t. Consistency is what actually shows up on race morning.

If you’re relying on motivation to get you through training, it’ll run out.

Most running injuries aren’t random. Here are the top 5 mistakes that lead to them.

Running more doesn’t automatically make you faster.

If every run is the same pace, you’re doing one type of training over and over. Your body adapts to that, and then it stops changing because you’re not asking it to do anything new.

Speed comes down to three things. Easy runs that build your base. Hard efforts that push you past your comfort zone. And real recovery in between, not just a day off, but enough time to actually bounce back.

Most runners are missing one of these. 

Same runs, same pace, same result. Change one of those, and the result changes too.

Bigger steps uphill don’t save time. They just burn more energy and stress your joints. Shorten your stride, quicken your pace, and you’ll go further with less effort.

Add these core exercises to your next workout

Are you fuelling your body right on hikes?

Your comeback workouts feel brutal? This is why

After a long break from training, your body is reacting, not failing.

What to expect:
🧬 Muscle strength drops slower than endurance
💨 You get out of breath faster than before
😵 DOMS (muscle soreness) feels stronger
📉 Your old level comes back, but not immediately

This phase is temporary, but it’s where most people quit too early.

Your system is remembering, not starting from zero.

The first 2-4 weeks usually set the tone for everything after.

It’s less about intensity, more about consistency and tolerance building.

And this is also the stage where structure really matters. Not doing “more,” but doing it in a way your body can actually adapt to without getting overwhelmed.

A lot of people rush this part and end up either overtraining or feeling like they’re going backwards.

Steady progression usually brings better results than pushing hard too soon.

This is the treadmill routine I give my clients to make hiking easier👆

My go-to post-workout snack.