The Keystone Endurance Training Arch represents the extreme importance of overall balance in your journey to improvement. The stones on the right side of the arch (sleep, mindset, active recovery, nutrition), carry the same level of importance as the stones on the left (dynamic training disciplines)! While consistency is your KEYSTONE to success, every stone in the training arch carries significant importance.
Injury prevention, muscular endurance, and performance all start with the basics. Strength and mobility work, though often seen as boring, are key to increased efficiency and long-term health.
Sleep isn’t just rest—it’s a vital part of recovery. Your muscles, bones, and tissues repair themselves while you sleep, and your immune and cardiovascular systems get the boost they need. Plus, sleep enhances memory, decision-making, and stress management. Prioritize it as your secret weapon.
The mental game is just as important as the physical one. Positive self-talk, goal-setting, and visualization help fuel your endurance performance. Ask any Ironman Finisher—the right mindset can make all the difference.
Recovery isn’t about being idle. It’s about nurturing your body back to balance. Light jogging, stretching, foam rolling, and breathing exercises all help reduce muscle soreness and support quicker recovery.
You can’t out-train a poor diet. What you eat, when you eat, and how much you eat directly impact your performance. We’ll guide you in making the right nutritional choices to fuel your endurance training.
Meet Your Coach
Chester Dilday
Endurance Coach Specializing in Triathletes
Welcome to the Keystone world of endurance training! I’m Coach Chet.
My coaching approach is holistic, focusing on physical training, nutrition, recovery, mobility, and mental wellness. This comprehensive strategy helps you achieve faster results while reducing the risk of setbacks, plateaus, and injuries.
My results-driven approach has been effective for everyone, from novices completing their first 5K to elite athletes qualifying for World Championship events. With years of experience as both a competitor and a coach, I am a back -to-back long course World Championship qualifier having finished first in my AG for Team USA and ranking top five worldwide. I understand the challenges and triumphs that come with your journey. I am the coach you will be working with, dedicated to guiding you every step of the way.
Together we
are Keystone Endurance
Together we
are Keystone Endurance
The Keystone Principle
The Keystone Principle
empowering athletes of every level to maximize their potential through balanced and efficient training, nutrition, mindset, and recovery.
Not sure where to start? Schedule your free 15 minute consultation with Chet.
Chester Dilday
Founder and Lead Endurance Coach at Keystone Endurance.
Tricia Duncan
Founder and Lead Business Manager at Keystone Endurance.
Strength & Mobility
Injury prevention, muscular endurance, and performance all start with the basics. Strength and mobility work, though often seen as boring, are key to increased efficiency and long-term health.
Sleep
Sleep isn’t just rest—it’s a vital part of recovery. Your muscles, bones, and tissues repair themselves while you sleep, and your immune and cardiovascular systems get the boost they need. Plus, sleep enhances memory, decision-making, and stress management. Prioritize it as your secret weapon.
Mindset
The mental game is just as important as the physical one. Positive self-talk, goal-setting, and visualization help fuel your endurance performance. Ask any Ironman Finisher—the right mindset can make all the difference.
Active Recovery
Recovery isn’t about being idle. It’s about nurturing your body back to balance. Light jogging, stretching, foam rolling, and breathing exercises all help reduce muscle soreness and support quicker recovery.
Nutrition
You can’t out-train a poor diet. What you eat, when you eat, and how much you eat directly impact your performance. We’ll guide you in making the right nutritional choices to fuel your endurance training.