Erin Carson ECFIT Strength and Mobility

#474 Erin Carson Strength and Mobility

It’s another exciting week in the 303 my friends. We had an amazing webinar with Coach Erin Carson of ECFIT. It was so wonderful to share this secret weapon with our athletes and the 303 listeners who joined us on Tuesday night. Having had Erin Carson on my TV in my home gym for the last 7 months or so, it was strange to see her sitting at a desk. I should have put out a betting pool on how many minutes she could sit in her chair without getting up to demonstrate something. Spoiler alert, it happens at 35:57 into the video.

Show Sponsor: UCAN

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Announcements:

FulGaz Virtual Group Ride Schedule - Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride. I rode from mile 12 to the top last weekend and it took me 1:20ish to get to the top 5 miles.  the 1st Saturday of every month. April, tell us what ride we are doing on February 1st.

Upcoming Programming - Our January on strength and mobility and we are super grateful to have Erin Carson as a part of this programming to share her expertise on strength, stability and mobility. Next week we will talk about which muscles you are recruiting through the bicycle pedal stroke and what you can do to build that strength. 

303 Webinar Series Continues - February 11th 6-7 TriDot Pool School

Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every Tuesday 

Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching

Ask A Coach Sponsor: G2G Endurance

Triathletes, ready to train smarter? At Grit2Greatness Coaching, we’ve teamed up with TriDot to bring you precision and progress. Sign up through either Coach April’s or Coach Rich’s TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals.  

Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what’s possible? Click the one of the sign-up links in our show notes to get started today!  

Train With Coach Rich:

Coach Rich Soares

[email protected]

Rich Soares Coaching

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

 

Train with Coach April:

Coach April Spilde

[email protected]

Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

 

Interview: Erin Carson

Erin Carson is Founder and Head Coach ECFIT Performance Strength.  As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and olympians as well as everyday athletes seeking excellence. 

Get Gritty Tip:

Embrace the Recovery (even when it isn’t pretty)

Resilience isn’t about avoiding failure—it’s about how you recover. Every stumble in training, whether it’s a missed workout, a bad race, or a tough session that didn’t go as planned, is an opportunity to rebuild stronger. Reframe setbacks as stepping stones. Ask yourself: What did I learn? How can I grow? As triathletes, we build resilience by leaning into discomfort and using it to fuel our comeback. Remember, the path to greatness isn’t linear—it’s the grit to keep going that sets you apart.

Reflective Questions:

1. What is one lesson I can take away from my most recent setback or challenge?  

2. How do I typically respond to adversity, and what small shift can I make to approach challenges with a growth mindset?  

3. What support or tools can I use to help me come back stronger the next time I face an obstacle?  

Remember, the difference between stumbling blocks and stepping stones is how you use them.

TriDot Workout of the Week: 

TriDot Workout of the Week - MAV Shuttles

Warmup

~10 min @ Z2 with 3-4 x 20 sec Strides

Main Set

Priming: 4 min progression run ending with last 1 min @ Z4

2 Rounds (3 min @ Z2):
6 x 20 sec @ Z6 Effort (20 sec @ Z1)

Z6 pace is as fast as you can go and complete the session with relatively consistent efforts.

Balance of time @ Z2

Session Note

Accelerate from a stop to 'fast' for a 20-second total effort with great form. This is followed by a very slow jogging recovery for 20 seconds.

This session can be done in a 'shuttle' format where alternating 20-second fast efforts go back and forth across the same stretch of space. eg. Run your first 20-second fast effort from Point A to Point B. From Point B, do your jogging recovery as an out and back returning to Point B at the end of 20 seconds. Your next 20-second fast effort will be from Point B back to Point A. The following recovery will be an out and back jog from and returning to Point A. Repeat the back-and-forth pattern for the prescribed number of fast efforts.

The goal and motivation is to run fast enough for each 20-second fast effort to be able to cover the same distance without slowing down toward the end of the session.

Older and heavier athletes should be careful to take smaller, quicker steps during acceleration...not longer more intense, stressful strides.

Stay tuned, train informed, and enjoy the endurance journey!