Sonic Endurance
Personalized Training
Unlock Your Potential
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Sonic Endurance
Personalized Training
Unlock Your Potential
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It all begins with culture—and Sonic’s culture stands above the rest. Coaches and athletes unite as a team, supporting one another through training, overcoming challenges, and pursuing personal goals. At the heart of Sonic’s success are acceptance, mutual respect, and a deep appreciation for each athlete’s individuality. The coaches are not only highly knowledgeable but also genuinely invested in helping you achieve your goals.
Through strategic partnerships with athletic trainers, physical and occupational therapists, training camps and trusted vendors, Sonic ensures every aspect of your training experience is optimized for your success.
At Sonic, every finish line marks a victory over your personal limits.
I signed up with a Sonic coach to improve personally as a triathlete, and almost immediately I started training smarter. I was working harder in many sessions, but I was also less tired overall at the end of the week. I was meeting my primary goal of sustainable fitness for years to come, and as a nice bonus my race times improved dramatically!
But more importantly what I have gained from Sonic, which I didn't know I needed, is a culture of community and support. This is a team focused on affirming each others' wins no matter what they look like, providing support through successes and challenges, and generally bringing a positive attitude to endurance sports. I came for myself, but I'm now proud to be a part of this team team!
Working with a coach is a game changer! It is not just about the planned workouts, or accountability (although those are good too!). It is about having someone in your corner that believes in you, even when you might not believe in yourself. It is about having support, and knowing that when you toe the starting line you aren't there alone.
Joining the Sonic Endurance team and being a 1 on 1 coached athlete has been a life changing experience. I achieved goals I never even dreamed of, including my first full Ironman finish. Coach Stacey gave me the confidence to sign up for Ironman Lake Placid and with her guidance, I never once thought I would not finish. On top of that, the Sonic team has literally become some of my closest friends and chosen family.
Sonic Endurance is more than a coaching company.
Sonic Endurance is a collection of like-minded individuals
We’re Endurance Coaches – and we are athletes. We like to get our hands dirty. We train, we race, we fail, and we succeed. We understand what you experience throughout your seasons of training and racing because we are right there beside you, on the same journey.
Through years of training, racing, and coaching, we’ve learned our athletes benefit most from a team approach. We each bring something different to the table and want you to benefit from each perspective. You’ll have your 1-on-1 coach, combined with the knowledge, experience, and expertise of all our coaches. Together, we bring our passion for triathlon to coaching in support of your goals and behind the process of uncovering your potential.
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Coach Debra
It took me a while but I found my calling in teaching. I have been teaching in one form of another since 2004, whether it is teaching physical activity, or in an academic setting. Coaching to me is another form of teaching. I am teaching my athletes how to meet their goals. Which is the other reason I coach. I love to set goals and help individuals..
Coach Jen
My number one motivation in coaching is to help my athletes achieve their goals. Often these goals are big and scary and beyond what they thought was possible. There is absolutely no better feeling than getting that text that they nailed their key race, or being on the course when they accomplish something huge. It’s incredibly rewarding.
Coach Laura
I get such a sense of joy seeing my athletes achieve things that they once thought were out of reach. It is amazing to me to watch the development not only in their technical skills and endurance abilities, but also to see their confidence take shape. I am grateful to each one of my athletes for allowing me to be a part of their journey.
How to Plan A Race Season
Many recreational athletes use the new year to plan out their race season and set goals for the year. When planning your races throughout the year there are many ways to do so, and we wanted to provide you with some tips for moving into 2025. “A” races are races that are your main goal for the year. For example, your first 70.3, and an Ironman, a PR attempt, etc. These races should be planned first since they will be where you are focusing much of your training. Training for an Ironman, half ironman, marathon takes a different level of commitment than training for a sprint, olympic triathlon, or half marathon. Let us talk about some ways that these long duration races take more planning and considerations. Time Time available for training: An Ironman race will be the highest level of commitment. Gone are the days of needing to train 20 hours a week for one (no, really!) Many IM training plans for the ordinary folks will peak at 13-14 hours per week 3-6 weeks (about 1 and a half months) prior to the race. IM training plans start between 6 months to a year prior to the race depending on experience. Many of the weeks will range from 8-10 hours of training. If that sounds like a lot, then it may not be the right year to sign up for the IM distance. Half ironman tends to be more manageable; many half distance training plans peak at 9-10 hours. The average number of hours depends on averaging between 6-8 hours per week. If you are working with a coach or even some of the paid training plans there are ways to get creative with your schedule and planning. However, there will be times when you must commit to putting in long training hours. Time for recovery/sickness/planning for the unknown: Planning well in advance of a major race is also of importance. No training cycle is perfect. There will be things out of your control such as getting sick or even a small injury that needs time for healing. You may also reach a point where you are feeling fatigued and need an extra few days of recovery. Ensuring that you give yourself the proper amount of time to train while also building in extra weeks for those unexpected times when you may have to take a few days off. Other time considerations: Also consider any major trips you have planned for work or vacation. These need to be built into your training plan as soon as possible to ensure that if they are happening at peak volume in the cycle, they won’t be a detriment to building towards your race. There are ways to get creative here, but these are key factors when deciding on a race, and how the training cycle will be planned. If you are working with a coach let them know as soon as possible so they can create workarounds. Financial Considerations There has been an increase in race fees over the years. Triathlons and major marathons are not cheap! Many require you to sign up for races well in advance to secure a spot and the refund/deferral options are less than desirable. Not only will you need to pay the race entry fee but where is the race located? How will you be traveling to the race, where will you be staying? Flying to a race will be more expensive than driving. Renting a house with others may be more affordable than a single hotel room depending on the location. Cities that hold these races tend to bump up rental and nightly rates during race week. If you are flying to the race you will need to find a way to ship your bike or buy a special travel case. Something as simple as having access to a kitchen may save money on food when traveling as opposed to staying in a hotel without. In addition to race day and travel considering the costs throughout the season is also important. For a long-distance race, it is important to have the correct gear to prevent injury. No, you don’t need a top-of-the-line bike or even switch to a triathlon specific bike if you don’t have one. However, it is important to get a bike fit, and to change your running shoes every 6 months. Also, you will need to consider the water temperature for the race, will you need a wetsuit? Also, do you need clothing that will be comfortable throughout the long training days and races? Will you need massages or other recovery tools to keep you healthy? At this moment you may say no but as you progress through the training cycle you may notice your clothing wearing out or realize what you have is not comfortable enough for longer distances. Another cost associated with long-distance training is sports nutrition. Sport nutrition is the 4th discipline that we sometimes forget about. Purchasing enough sport nutrition to fuel long training days is important. Also, some may even need to buy more groceries each week to cover the increased energy expenditure. Support System If you have heard that it takes a village… this is correct. A support system is important whether you are training for a long or short race, and the longer the race the more it seems to be true. For those of you who are parents, a strong support system will be needed for those long training days. Communication between you and the other parent will be important to establish a schedule that works for everyone. When racing long distances the whole family is sometimes involved. Between planning for the race, taking the children on training runs/rides with you, traveling to the race and spectating. Even for those who are not parents, a support system is also important. You will need support to boost you when feeling tired. Having individuals to talk to who understand the sport, as well as those
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