The Keystone Training Arch represents how we build durable, race-ready athletes.
Performance is not created by training alone. Strength, mobility, swim, bike, and run form one side of the arch — while sleep, mindset, recovery, and fueling carry equal weight on the other.
Consistency is the keystone that holds everything together.
When every element is intentionally managed and aligned, athletes progress with confidence, stay healthy, and arrive prepared for their goal — not just fit, but ready.
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 and Distance Runners
I’m Coach Chet—founder of Keystone Endurance.
I coach athletes who want structure, clarity, and confidence in their training. Athletes who don’t want guesswork—and don’t want to waste seasons.
My approach is holistic and deliberate. I take ownership of your training, recovery, fueling, and preparation so every decision supports your long-term performance.
As both a coach and an active endurance athlete, I understand what it takes to prepare for big goals—from first-time finishers to athletes competing at the highest level.
You won’t be handed a generic plan. You’ll be coached—every step of the way.
Together we
are Keystone Endurance
Together we
are Keystone Endurance
The Keystone Principle
The Keystone Principle
A coaching philosophy built for athletes who value structure, clarity, and trust in the process.
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 Certified Nutrition Coach at Keystone Endurance.
Our personalized coaching removes the guesswork from your training so you can pursue ambitious goals with confidence - without sacrificing your health, balance, or longevity in the sport.
We take ownership of the entire process, aligning training, recovery, fueling, and mindset to ensure you're prepared for what matters most.
Ready to start your journey? Schedule your free 15-minute consultation today.
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.