Sonic Endurance
Train Smart. Race Bold.
Belong to Something Bigger
|
Sonic Endurance is dedicated to helping athletes of all abilities achieve their endurance goals. We understand that no two athletes are alike and the response to training is an individual process. We regularly incorporate field-based testing and functional movement testing in order to assess an athlete’s progress towards their goals. It is our mission to develop a plan that uses your training time efficiently while preparing you to accomplish or exceed your goals.
Sonic Endurance
Personalized Training
Unlock Your Potential
|
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!
My Journey all start in the summer of 2021 when I found myself unhappy with my current fitness level. I had not seen a gym in roughly 10 years, or even attempted any type of cardio workout. I set my goals a bit high without really knowing what I was getting myself into. I registered for my first full Ironman in Lake Placid! In this process I found Sonic Endurance and started working with Maribeth. One of my first times meeting Maribeth, was also my first time EVER swimming in a lap pool, and it showed! Maribeth evaluated my skill level, and spent countless hours teaching me how to swim, while improving my technique and endurance. Swimming was my absolute biggest challenge of the three disciplines. Maribeth was always available for encouragement, support and a good laugh throughout my journey. Working with Maribeth not only kept me accountable, but without her, my goals would not have been met. From Swimming, biking, running to fueling properly for races, Maribeth was there every step of the way. I have continued to work with her as my Endurance coach now for 4 years and have never felt more accomplished in my endurance goals! Working with Maribeth and Sonic has given me some of the best years of my life, the value of working with Maribeth one on one is priceless. Forever grateful!
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.
Sonic Endurance
Our Mission & Visions
Our Articles
Why Unilateral Training Matters
Endurance athletes spend countless hours moving forward in a repetitive pattern, we are great and doing the same motions over and over. While this develops exceptional cardiovascular fitness and muscular endurance, it can also create movement imbalances, reduced stability, and weaknesses that increase the risk of injury and limit performance. Strength training is important in helping you become stronger, more resilient, and more economical in their movement. This becomes especially important as we age. Unilateral strength training is a valuable tool for endurance athletes. Performing exercises one leg or one arm at a time. Because running is essentially a series of single-leg hops, and every stride during the run phase of a triathlon requires balance and force production on one leg, unilateral exercises closely mimic the demands of the sport while exposing and correcting strength asymmetries. Why Unilateral Strength Training?During every running stride, the body must absorb impact forces of approximately two to three times body weight while maintaining stability through the foot, ankle, knee, hip, and trunk. If one side is weaker than the other, the stronger side often compensates, increasing injury risk and reducing running efficiency. Benefits of unilateral training include: Improved balance and coordination Better hip and pelvic stability Reduced side-to-side strength imbalances Increased force production in each leg Greater core activation Improved running economy and stride efficiency Reduced risk of common overuse injuries such as IT band syndrome, patellofemoral pain, Achilles tendinopathy, and shin splints Rather than replacing bilateral exercises like squats or deadlifts, unilateral work should complement them by targeting movement quality and stability. Some Key Unilateral Strength Exercises: 1. Bulgarian Split SquatThe Bulgarian split squat is often considered one of the most effective exercises for runners because it simultaneously develops strength, balance, mobility, and hip stability. Benefits include: Strengthens the quadriceps, glutes, and hamstrings Improves single-leg stability Enhances hip extension during push-off Corrects left-right strength differences Perform 3–4 sets of 6–10 repetitions per leg using controlled movement. 2. Single-Leg Romanian DeadliftThis exercise develops the posterior chain, which is essential for propulsion and injury prevention. Primary muscles: Gluteus maximus Hamstrings Lower back Foot stabilizers The single-leg Romanian deadlift also improves proprioception and balance while teaching athletes to control pelvic position. Perform 3 sets of 8–10 repetitions per leg. 3. Step-UpsStep-ups closely resemble the mechanics of climbing hills and maintaining running posture. Focus on: Driving through the entire foot Controlling the lowering phase Avoiding pushing excessively with the trailing leg Use a box approximately knee height. Perform 3 sets of 8–12 repetitions per leg. 4. Walking LungesWalking lunges strengthen nearly every muscle involved in running while improving dynamic balance. Benefits include: Increased hip mobility Greater stride control Improved glute activation Better coordination Adding dumbbells progressively increases strength without compromising movement quality. 5. Single-Leg Glute BridgeWeak glutes often contribute to poor knee alignment and excessive hip drop during running. Single-leg bridges improve: Hip extension strength Pelvic control Hamstring coordination Running posture Perform 3 sets of 12–15 repetitions per side. 6. Single-Leg Calf RaisesThe calf muscles absorb and generate significant force during every stride. Strong calves improve: Running economy Achilles tendon resilience Push-off power Foot stability Slow eccentric lowering provides additional tendon benefits. Perform 3 sets of 15–20 repetitions. 7. Lateral Step-DownsRunning occurs primarily in the sagittal plane, but controlling side-to-side movement is equally important. Lateral step-downs strengthen: Gluteus medius Quadriceps Hip stabilizers These muscles help prevent excessive knee valgus and improve pelvic control. Don’t Forget the CoreA stable trunk allows the arms and legs to transfer force efficiently. Excellent unilateral core exercises include: Suitcase carries Single-arm farmer’s carries Pallof presses Side planks with leg lift Bird dogs Endurance athletes can benefit more from anti-rotation and stability exercises that mirror the demands of running. How Often Should You Strength Train?This can depend on time, race schedule and age but in general: 2 sessions per week during most training phases 1 session per week during peak racing periods for maintenance 30–45 minutes per session Heavy strength work should ideally follow harder running workouts rather than easy recovery days, allowing easier days to remain truly easy. There’s also a specific physiological rationale: heavy lifting mostly taxes the neuromuscular system and fast-twitch fibers, while hard cardio work taxes the aerobic/metabolic system. Stacking them means the interference between the two (where endurance work can blunt strength/hypertrophy signaling, or vice versa) happens once, on a day you’ve already budgeted for high stress, rather than compounding across separate days. This can also vary depending on the athlete and where they are with their season, injuries and age. The strongest endurance athletes are not simply those who log the most miles—they are the ones who balance training stress with intelligent strength work and purposeful recovery.
The Swim is Cancelled
The Course Changed. The Achievement Didn’t: When Adaptability Becomes the Greatest Test of All Triathletes are known for their determination. We spend months preparing for race day, logging early morning swims, long rides, challenging runs, and countless hours balancing training with work, family, and life. We visualize the course, study the maps, and create race plans designed to help us perform at our best. But one thing every experienced triathlete eventually learns is that race day doesn’t always go exactly as planned. Occasionally, weather conditions, water quality concerns, extreme heat, high winds, lightning, or other safety considerations force race directors to make difficult decisions. A swim may be shortened. A bike course may be modified. A run route may be adjusted. In some cases, an entire leg of the race may be cancelled. When these changes happen, disappointment is a natural reaction. After all, you’ve trained hard and imagined crossing the finish line after completing the full course. However, it’s important to remember one simple truth: The accomplishment is not diminished because the course changed. Race directors do not make these decisions lightly. Their primary responsibility is ensuring the safety of every athlete, volunteer, spectator, and staff member involved in the event. The goal is to provide the best possible race experience while minimizing unnecessary risk. I’ve seen this firsthand from multiple perspectives. As a Transition Captain for a race where the swim leg was ultimately canceled, I witnessed a wide range of emotions from athletes. Some were thrilled by the change. Some were understandably upset after spending months preparing for all three disciplines. Most athletes, however, recognized that the decision was made with safety in mind and accepted the reality that sometimes race day simply doesn’t unfold as expected. It is what it is. I’ve also stood on the other side of the equation as an athlete. During one race, the swim course was shortened because of dense fog and limited visibility. While it wasn’t the race I had originally anticipated, I was grateful that race officials prioritized athlete safety rather than forcing competitors into potentially dangerous conditions. Looking back, I appreciated their willingness to make a difficult but responsible decision. While athletes cannot control the weather, water conditions, or race-day decisions, there are many things they can control. What You CAN Control on Race Day Your preparation. The miles you’ve logged, the workouts you’ve completed, and the consistency you’ve shown throughout your training cycle are already in the bank. Your attitude. Every athlete on the starting line faces the same conditions. The competitors who thrive are often the ones who adapt the quickest. Your effort. Whether the course is full distance, shortened, or altered, you still have the opportunity to give your best performance on that day. Your sportsmanship. Encouraging fellow athletes, thanking volunteers, and respecting race officials are all part of what makes our sport special. Your gratitude. Every race day is a privilege. Being healthy enough to participate is something many athletes never take for granted. The Finish Line Still Matters If a swim is canceled due to unsafe conditions, you still trained for that swim. If the bike course is shortened because of severe weather, you still completed every bike workout leading up to race day. If the run course is adjusted due to extreme heat, you still earned your place at that finish line. I’ve experienced both sides of these situations, and one thing remains true every time: the training doesn’t disappear because the course changes. The discipline, sacrifices, early alarms, and countless hours invested in preparation are still yours. Race-day modifications simply reflect the conditions of that particular day—not the effort you put in to get there. Your medal doesn’t represent a specific distance. It represents your commitment, discipline, perseverance, and willingness to challenge yourself. Those qualities are not measured by a course map. They’re measured by the journey that brought you there. Celebrate the Accomplishment At Sonic Endurance, we believe every finish line tells a story. Whether the race unfolded exactly as planned or required last-minute adjustments, crossing that finish line represents courage, commitment, and resilience. Be proud of the work you’ve done. Be proud of your adaptability. And most importantly, be proud of the athlete you’ve become throughout the journey. Because at the end of the day, success isn’t about controlling every circumstance. It’s about showing up, adapting, and continuing forward, one mile at a time.
UTMB Rothrock 25k and 50k Course Thoughts
What were your impressions before and during the race? Did anything surprise you? Tema – I thought there was great energy before the race – the volunteers were very helpful and the bib pick-up process was extremely well-run. John – All the email communications from UTMB were very professional and slick (even more than Ironman). That said, those glossy communications did not accurately convey how technical (read: rocky) the trails were, nor the amount of bouldering and rappelling that would be entailed. Tema – We were very surprised by how technical and challenging it was. We didn’t feel we could run for much of the course because it was too rocky. I even had the benefit of John warning me how technical it was (the 50K was Saturday and the 25K was on Sunday). We definitely should have taken it more seriously when the race director referred to the “Cliffs of Despair” in the athlete briefing. How did the race unfold for you? Tema – I felt great leaving the start line. It was easy road running, and I was enjoying the race vibe. That shifted abruptly to an extreme uphill on very rocky terrain. It was a shock. I felt defeated and after only 3 miles I had to have a talk with myself and recommit to the race. As it continued, I realized I would be hiking on rocks for miles and miles. I was able to run on more flat terrain from mile 6.5 to 7 and 10 to 11. Other than those short sections it was hiking over rocks or traversing boulders. I was very happy to have my hiking poles for both ascending and descending. The descents were so steep I needed careful footing and support to keep from falling. John – I felt great at the start (same as Tema). That initial climb was a monster, but by the time my (back of the pack) group got there it was a traffic jam. It reminded me of those pictures of Mt. Everest where everyone is queued up to hit the summit. Once we got to the top of the ridge though the group broke up and I was able to run on the trails. That turned out to be one of the only sections of the course where I could run. I felt like I was sticking to my race plan – nutrition and hydration were good, but the heat eventually must have gotten to me. Around halfway I started to cramp up. I even had a couple bouts where I couldn’t move. That was a fight the rest of the way. It was probably around miles 15-20 I realized I was going to be hiking most of the way rather than running. I wished I had hiking poles (and knew how to use them). They would have helped on those descents and the seemingly vertical climbing. What would you share with someone who’s thinking about the race? Tema – First and foremost, know you are going to be on rocks and boulders for most of the race. Don’t do this race if you have a fear of heights either. I would not do this race without poles. Be prepared to hike! John – Everything Tema said. Given the pace, you are going to be longer on the trail between aid stations, so carry more liquids and fueling that you would normally think you’ll need. I would also recommend heat acclimatization to prepare. The race was in mid-May and was much warmer and more humid than any of my training runs. No doubt that was a major cause of my cramping problems. Would you run this course again? Tema – Honestly, no. I am glad I experienced a UTMB event and I’m proud I was able to finish. I prefer courses that are more runnable. I don’t need a bouldering and climbing challenge. John – I’m not sure. Perhaps I did as best as I am able to on this course, but I’m stubborn so the feeling I have “unfinished business” might push me back there. And I hear they may have a 100K option next year…. P.S. from Tema – thank god I didn’t see any snakes. The race director warned us about them. Had I seen one I would have actually perished.