Instagram story viewer> @kuyaendurance> Posts

Kuya Endurance & Rehab

@kuyaendurance

104

followers

40

following

Nick (Ironman → 100 miler) + Laura (PT, DPT)
Kuya = big brother
Training & rehab tips🏃🏋️‍♀️
Building to: Keys 100 ☀️
Follow along!

POSTS STORIES REELS

We’re starting Kuya Endurance — a brother/sister team focused on training & rehab tips for endurance athletes.

Follow along as Nick builds toward the Keys 100 mile race, and Laura keeps him fit & healthy enough to get there! by @kuyaendurance

Lucky to have this climb in the backyard! Must do if you ride in the Bay Area - Hit it on a week day and it’s much more enjoyable with fewer cars.

Just watch out for the tarantulas! by @kuyaendurance

This injury is ironically what got me to the finish line of an Ironman before my 25th birthday.
But I also have to be smart about how I train for ultras with an arthritic joint in my late 20s. by @kuyaendurance

A year ago today I finished my first 100-miler at the Rio Del Lago 100 around Folsom / Auburn, CA. Here’s a recap of the last 20 miles, with commentary from my friend and pacer @crabes7 - who did the last 30 miles overnight with me just 2 weeks after crushing a full Ironman! by @kuyaendurance

2 weeks out from my half marathon and getting excited to race! Was traveling for friends’ wedding this weekend and there happened to be a high school track right next to our Airbnb.

MAIN: 3 x 0.5mi at 10K pace straight into 1mi at HM pace; 0.5mi easy in between

I definitely didn’t have “optimal” readiness for this workout but I was able to push it and get some quality training. Not about being perfect! by @kuyaendurance

Update❗️Training has gone very well! You can see in that chart I didn’t start consistently running until August (after my 100-miler last November), and I’ve progressed well. More details on the next slides.

This content thing has also been fun. I like making videos and documenting my journey, but it’s hard to put time into and I don’t want it to create stress out of something I love (filming everything, hours of editing, following trends). I recently launched my own business, which is my focus, along with crushing training (and wedding planning!).

Using AI for training planning and analysis has been a huge unlock - I’ve seen significant improvement quickly! I guess structured training on a 7+ year endurance base adapts well! More on the AI stuff in a couple slides.

I’ve trained alone so much (and still do) - but it’s always more fun with friends! Here are a few of my training partners 😎

I connected my Claude account to my Strava for workout analysis and training planning around my goals + races. I wrote a “training framework” with principles and guidelines I follow as context. It’s been fun and made things much easier!

Since starting working from home I’ve had more time to cook and have been eating a lot to fuel the training! Can’t rave enough about the TJs naan+butter+honey pre-workout.

Got 100 from the random number generator recently 🤩 but my sleep and recovery has been super good. The biggest unlock has been eating dinner earlier (~6pm), making it easier to go to bed earlier (~9:30pm). I’ve kept my wake time mostly the same (5:45-6:15am) and that extra sleep adds up!

I want a Vizsla so bad - when I did the Canyons 100K, a woman told me she’d trained hers up to a 30-mile run!

My trip to Tajikistan last year has been on my mind a lot recently. That pull of adventure in remote faraway places that the US State Dept says you shouldn’t go…and look at those mountains! by @kuyaendurance

Three threshold workouts from the last few weeks, building toward a sub 1:30 half marathon in mid-November.

1. 3 x 1 mi at 6:27-6:30, then 4 x 30s hill sprints
2. 2 x 2 mi at 6:28 and 6:26, then 5 x 30s sprints. The longest threshold work of the block.
3. 4 x 5 min at 6% grade on the treadmill at Z4 intensity, then 10 min Z3 on tired legs. I LOVE the uphill treadmill.

Re-testing my threshold on Saturday - let’s see if these paid off!!!🫡 by @kuyaendurance

I’ve been doing the same full-body foam roll + stretch routine most nights since college! I also use it as a wind-down routine before bed, typically with the lights off. Give it a shot 🧘‍♂️ by @kuyaendurance

Starting to experiment with active heat training in my Zwift hot box (space heater in a small closed room with layers).
Heat adaptation can increase blood volume and help you sweat sooner / more heavily (which improves cooling), but should be taken easy. My plan is to program a combination of low intensity active heat + passive heat (sauna). by @kuyaendurance

I love to use rucking (weighted hiking) as a form of cross-training for running, mostly as a second workout in a day or to replace a run if I want something lower intensity.
It also provides a great strength climbing/descending stimulus for those with big vert races! by @kuyaendurance

Had a free morning and wanted a longer aerobic workout without impact on the legs between runs. Beautiful weather around the Bay today! Mostly easy with a few hard efforts on climbs throughout to keep the legs sharp 🗡️ by @kuyaendurance

I’ve seen some crazy warm-ups and no warm-up. I keep mine simple and try to hit every muscle group with a quick dynamic stretch to get things moving after jogging for 5-10 mins. Consistency is 🔑 by @kuyaendurance