Sonic Endurance
Train Smart. Race Bold.
Belong to Something Bigger
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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
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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!
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.
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Open Water Swim Tips and Tricks
The warm weather has arrived and open water swim season is upon us. We kicked off our open water swim season and here are a few thoughts on how to help you when you swim in open water. Get Comfortable Before Race Day If your first open water experience is the race itself, you’re making things harder on yourself. Try to get at least one or two practice swims in the same type of water — lake, bay, ocean — before the event. Even 20 minutes of open water time helps your brain adjust to the unfamiliar environment: murky water, reduced visibility, the absence of a bottom to reference. This can help immensely with open water swim anxiety. What should I wear? Wetsuit or no wetsuit depends on water temperature and race rules, you can check our our thoughts on wearing a wetsuit here Most open water events allow wetsuits when water temps are below 76–78°F. Wetsuits add buoyancy and warmth — both helpful for beginners — but they can feel restrictive around the shoulders if you’re not used to them. Practice in yours before race day. Regardless of wetsuit, apply body glide or anti-chafe balm around your neck, underarms, and anywhere your suit rubs. Saltwater and repetitive motion will find any vulnerable spot. For goggles, match the lens to conditions. Clear or light-tinted lenses work well for overcast days or evening swims. Dark or mirrored lenses are worth the investment for morning races when you may be swimming directly into the sun. Speaking of sighting, especially on those early morning swim starts Sighting: How to Swim Straight Without a lane line to follow, even strong swimmers drift. Sighting is the skill of briefly lifting your eyes above the waterline to spot a landmark and confirm you’re on course — and it’s one of the most valuable things to practice. The basic technique: As your lead arm extends forward, press down slightly on that arm to lift your goggles just above the surface. Take a quick peek, then immediately rotate into your normal side breath. Keep the motion minimal — you want your eyes above water, not your whole head. Lifting too high drops your hips and creates drag. If you know that you have one side that is stronger than the other, you can off set that by bilateral breathing. What to sight on: Buoys are the obvious target, but they sit low and disappear in chop. Look for something bigger behind them — a tall tree, a building, a flag. Pick your landmark before you start and know what you’re looking for. How often: Every 6–10 strokes is a good starting point. As your stroke straightens out, you can stretch that to every 15–20. Over-sighting disrupts your rhythm, so trust your stroke between looks. Sighting into the sun: Morning races can put the sun directly in your eyes. If you can’t see your buoy, navigate off a taller secondary landmark instead. Other swimmers are also useful — the pack generally goes the right direction. Mirrored or polarized goggles help significantly, so check the race start time and plan your gear accordingly. If you do decide to follow a swimmer, make sure they are heading in the right direction. Also note, open water swimming burns more energy than pool swimming — sighting, dealing with chop, and the excitement of a race all add up. Start slower than you think you need to. It’s much easier to negative split an open water race than to blow up in the first 200 meters and struggle home. If you do find that you are struggling to get your breathing under control, pop your head up and allow yourself a reset, you can breaststroke to keep the forward momentum. We can control a lot of things with our training. We cannot control the weather that shows up on race day. Calm water is a gift. More often, you’ll deal with some combination of wind, waves, and surface chop — and how you handle it determines a lot of how your race goes. Swimming in chop: Short, choppy waves disrupt your breathing rhythm more than your stroke. The key is flexibility — be willing to breathe on both sides so you can always rotate away from a wave. If you’re a one-side breather, practice bilateral breathing before race day. Getting a mouthful of water mid-race is disorienting; training both sides gives you options. If you are in salt water and you get a mouthful, try not to swallow it as it can cause GI distress. Headwind and oncoming waves: Shorten your stroke slightly and focus on a strong catch rather than a long glide. A long lead arm pause just gives the wave more time to push you back. Keep your tempo up and your head low. Crosswind and current: Wind pushes water, and water pushes you. If there’s a consistent crosswind, you’ll drift downwind even with a straight stroke. Aim upwind of your target — how much depends on the strength of the wind, but even a few degrees of compensation makes a big difference over distance. Check periodically whether your drift correction is working and adjust. Tailwind: Enjoy it. Let the waves carry you a little, extend your glide, and conserve energy for the harder legs of the course. Sighting in chop: Waves can block your view entirely on a low sight. In rough conditions, sight slightly higher than normal — enough to clear the surface — and accept that you’ll lose a bit of efficiency. Sighting twice in quick succession (two strokes apart) can help confirm what you saw on the first look. The bottom line: rough conditions slow everyone down. Don’t panic if your pace feels off. Stay relaxed, adjust your breathing, and keep moving forward. Open water swimming rewards preparation, but it also rewards showing up. The swimmers who improve fastest aren’t necessarily the most talented; they’re the ones who get in the water regularly, pay attention, and come back
Do I Need a Triathlon Coach? An Honest Answer from Coaches Who Are Also Athletes
We get it, the balance is real in sport. The reality is self-coached triathletes finish triathlons and endurance events all the time. But there’s a reason coached athletes improve faster, race smarter, and stick with the sport longer
Spring Servicing – When to Replace Triathlon Equipment
Triathlon is a sport built on details. Training plans, nutrition, recovery, and race strategy all matter—but so does your gear. Wetsuits stretch, shoes break down, and even the most trusted bike components wear out over time. Knowing when to replace your triathlon gear isn’t about chasing the latest technology; it’s about safety, comfort, and performance. Replacing equipment at the right time can prevent injury, avoid race‑day surprises, and ensure that your hard-earned fitness actually shows up on the course. Here’s a practical guide on how to recognize when it’s time to move on from well-loved gear. The Big Picture: Performance, Safety, and Feel Before diving into specific items, ask yourself three simple questions: Does this equipment still perform as intended? Is it still safe and structurally sound? Does it feel good to use? If the answer to any of those is “no,” it’s probably time to consider a replacement—even if the gear hasn’t hit a typical lifespan benchmark. This is especially true with sneakers and especially carbon plated shoes, since they cannot have as many miles on them. While there is an expense to updating your equipment, the reality is that it can save you in the long run. Wetsuit: Performance Meets Comfort A well-fitting wetsuit can save minutes in the water—but only if it’s in good condition. Typical lifespan: 3–7 years (depending on use and care) Replace when: Neoprene loses flexibility Persistent chafing or poor fit Tears that affect structure or buoyancy Noticeable water flushing inside the suit Even small degradation can impact body position and efficiency. Goggles: Cheap but Critical Goggles are often overlooked because they’re inexpensive—but bad goggles can ruin a race. Replace when: Lenses are scratched or fog constantly Straps lose elasticity Leaks become consistent If you’re adjusting goggles mid-swim, you’ve already lost focus and time. Tri Kit: Function Over Fashion Tri kits are designed for performance across all three disciplines. Typical lifespan: 1–3 seasons depending on usage Replace when: Chamois loses support Fabric becomes thin or see-through Seams start to chafe Fit changes A worn-out kit can turn a solid race into a long, uncomfortable grind. Bike Components: Marginal Gains (or Losses) Add Up You don’t need a new bike every few years—but your components absolutely need attention. Chain Lifespan: ~2,000–3,000 miles A worn chain stretches and can damage your cassette and chainrings. Replace when: Chain checker tool shows wear Shifting becomes less crisp Cassette & Chainrings Lifespan: 2–3 chains (if maintained well) Replace when: Skipping under load Teeth look worn or “shark-toothed” Tires Lifespan: 1,000–3,000 miles depending on conditions Replace when: Visible wear or flat spots Frequent flats Cracking in rubber Brake Pads (rim or disc) Replace when: Worn down indicators reached Braking performance is reduced Neglecting these small components doesn’t just affect speed—it can lead to mechanical failures mid-race. Helmet: It’s Not Just About Crashes Helmets don’t last forever—even if you’ve never crashed. Lifespan: 3–5 years Foam materials degrade over time due to sweat, UV exposure, and temperature changes. Replace when: After any crash (non-negotiable) Cracks, dents, or compressed foam Straps or retention system wear out Aerodynamic gains don’t matter if safety is compromised. Bike Shoes and Cleats: Power Transfer Happens Here These wear down gradually, but can significantly affect comfort and efficiency Replace when: Shoes no longer feel secure You have trouble clipping in or out You feel new or different lower body discomfort Replacing them can restore proper fit, power transfer, and injury-free movement. Bike Fit: The Most Overlooked “Upgrade” This isn’t equipment—but it’s just as important. If your body changes (strength, flexibility, injuries), your fit should too. Reassess your bike fit when: You experience new discomfort or pain You’ve significantly changed training volume You’ve upgraded key components (saddle, shoes, crank length) An outdated fit can waste watts and increase injury risk more than any old component. Running Shoes: The Silent Performance Killer Running shoes are the most frequently replaced piece of triathlon gear—and for good reason. Lifespan: 300–500 miles Over time, midsole foam breaks down, even if the shoes still look fine. This leads to reduced shock absorption and can subtly change your biomechanics. Signs it’s time to replace: Legs feel more fatigued than usual after running New aches or pains (especially in knees, shins, or feet) Flattened or uneven midsoles Loss of “pop” or responsiveness For triathletes, worn shoes can compromise not just your run, but your overall recovery between sessions. Rotate 2–3 pairs to extend lifespan and reduce injury risk, if you are running in a performance shoe – make sure that you are doing some of the training runs in it as well. Technology: Watches, Power Meters, and Sensors Tech evolves quickly—but that doesn’t mean you need every upgrade. Replace when: Data becomes unreliable or inconsistent Battery life significantly degrades Features no longer meet your training needs If your watch dies mid-session or your power meter gives questionable data, your training quality suffers. Accessories: Hydration systems, bottles, and nutrition containers Race‑day fueling depends on equipment you can trust not to give you GI issues. Replace when: They are difficult to clean or have visible mold Retain odors Leak or have cracks The Bottom Line: Replace with Purpose, Not Panic Replacing triathlon gear doesn’t mean constantly upgrading—it means being honest about wear and performance. If gear no longer fits properly, functions reliably, or supports your training goals, it’s costing you more than it’s saving. A good habit is to evaluate your equipment at the start of each season (or more often as necessary). Check fit, condition, and comfort, and prioritize replacements that affect safety and injury prevention first. You can also track milage on running shoes and bike components using apps like Strava or Training Peaks. Well‑timed gear updates keep your focus where it belongs: on training smart and racing strong.