Sonic Endurance
Personalized Training
Unlock Your Potential
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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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Sonic Endurance
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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.
Training With a Cold – When to tough it out and when to hide under a blanket
Training with a Cold — When to Tough It Out and When to Hide Under a Blanket The moment your nose starts running faster than your 5K pace, panic hits: “Do I rest? Do I push through? Am I dying or just allergic to my training schedule?” If you’re an endurance athlete, you know the struggle — illness feels inconvenient, unfair, and poorly timed (thank you race season). So let’s break down how to train smart, stay healthy, and avoid turning a minor cold into a race-ending setback. The “Neck Rule” — Your First Reality Check One of the oldest coaching cues is the neck rule — and while it’s not perfect, it gives you a starting point. The idea is that symptoms confined above the neck tend to be mild enough that your body might tolerate light activity. Once symptoms move into the chest or become systemic (fever, fatigue), your immune system needs all hands on deck. Here’s a quick breakdown: Above the neck (light training may be okay): Stuffy or runny nose Sneezing Mild sore throat Below the neck (skip the workout): Chest tightness or deep cough Fever or chills Full-body aches Crushing fatigue It’s not glamorous, but it’s a simple filter to guide smart decision-making. When to REST (Yes… Really) Rest is not a four-letter word for athletes — okay, actually it is, but you get the point. When your body is fighting something bigger than mile repeats, pushing through increases the risk of prolonging your illness or setting yourself back weeks. Rest allows your immune system to prioritize recovery instead of trying to fuel endurance work and fight infection. You should opt for rest when: You have a fever (training with a fever stresses the heart and immune system) You feel weak, dizzy, or unsteady Your breathing feels labored or tight Routine activities feel exhausting Symptoms worsen when you move Skipping a workout now isn’t losing fitness — it’s choosing faster healing and better performance later. When You CAN Train (Gently) Not every sniffle requires a dramatic retreat to your couch castle. If symptoms are mild and you feel generally okay, moving your body — at the right intensity — may even help you feel better. But here’s the trick: this is not the time to chase PRs, win Zwift races, or prove your grit to the universe. Instead, scale back: Choose easy aerobic runs instead of speed work Swap threshold rides for conversational spins Swim lightly (bonus points for not contaminating the lane ropes) And pay attention — if halfway through your session you feel worse, that’s your body sending a polite but firm “please stop.” When NOT to “Push Through” Athletes love the phrase “just grind it out,” but germs aren’t impressed by your discipline. When your symptoms suggest systemic stress, pushing harder only steals energy your body needs for healing — and can escalate a cold into something far uglier. Do not train through: Persistent or severe coughing Sweating without exertion (hello, fever) Nights of terrible sleep Elevated resting heart rate or pounding fatigue There’s nothing heroic about ending up sicker because you ran hill repeats while your immune system begged for mercy. The Risks of Training While Sick Let’s be dramatic for accuracy: when you train through illness, you’re essentially asking your body to do two demanding things at once — repair and perform. It’s like running a marathon while doing your taxes — neither one goes well. Possible fallout includes: Longer illness duration Compromised immune response Increased heart stress Delayed recovery Secondary infections In rare cases, cardiac inflammation In athlete terms — you lose more fitness by ignoring illness than by pausing for it. Recovery Tips from Sonic Endurance Your comeback doesn’t have to be complicated. Focus on fueling healing first, then gradually re-entering training when symptoms improve. Try these simple steps: Hydrate generously — if your pee looks like lemonade, you’re winning Prioritize sleep like it’s your peak-week long run Eat nutrient-dense foods (yes, vegetables… not gummy worms) Move gently if you’re restless — walking counts! Ramp back up slowly — your ego can survive, your immune system will thank you Remember: a smart return is faster than a stubborn one. Final Word Getting sick isn’t a sign of weakness — it’s a reminder you’re human. The bravest endurance athletes don’t just push — they pause when it matters. So next time you’re sniffling over your training plan, ask: “Will this workout help me… or delay me?” Because sometimes the most impressive athletic decision isn’t powering through a cold — it’s taking a nap with tea and tissues. Stay smart, stay healthy, and remember — Your Coach at Sonic Endurance can help rewrite your training plan, but we can’t rewrite biology.
Where Everyone Belongs
Whether you’re chasing a PR, tackling your first race/event, or simply love being part of an inspiring community, Sonic Endurance is the team that cheers you on every step, stroke, and spin of the way. We’re a team built for athletes of all abilities — from first-timers to seasoned Ironman finishers — united by a shared passion for movement, improvement, and fun. When you join Team Sonic, you’re not just signing up for training support… you’re joining a family that motivates, celebrates, and lifts you higher than you ever thought possible. Membership Benefits That Keep You Moving Training Resources to Power Your Progress Gain access to our full library of training plans covering everything from half marathons to marathons, sprint and Olympic triathlons, and swim-specific workouts. Plus, enjoy Sonic Endurance newsletters and exclusive education programs that keep you informed, inspired, and improving. Community & Connection Join our private Facebook group where Sonic teammates swap advice, share accomplishments, and cheer each other on. Participate in monthly challenges — complete with prizes! — that keep your motivation sky-high all season long. Events & Support That Make Race Days Epic Train virtually or in-person with Sonic Endurance coaches in team workouts that push your limits in all the right ways. At Sonic Endurance focus races, we gather for pre-race meals, team events, and on-course support that’ll make you feel like a rockstar (because you are one!). Gear, Discounts & Perks Look and feel like part of the team with exclusive Sonic Endurance team gear and enjoy discounts on Sonic apparel and sponsor products. You’ll also get discounted access to our coached swim programs and Open Water Swim (OWS) series. Priority Race Registration Team Sonic members get priority registration for Ironman and Ironman 70.3 events — giving you a head start on claiming your dream race spot before it sells out. One-on-One Coaching (Optional Add-On) Looking for a more personalized approach? Upgrade your membership to include individual coaching — featuring custom training plans, nutrition guidance, and regular communication with your coach. It’s the next level of performance, accountability, and support. Why Join Sonic Endurance? Because being on a team makes everything better. You’ll train smarter, race stronger, and laugh harder surrounded by people who get it. The Sonic community celebrates every milestone — big or small — because every victory counts. And when the race gets tough? You’ll never be alone. Ready to Join the Party? Joining is easy: Visit the Sonic Endurance page on RunSignup. Choose your membership level — Standard Team Membership or One-on-One Coached Athlete Membership. Complete your registration and payment to activate your membership. Then lace up, dive in, and get ready to be part of something extraordinary. Because at Sonic Endurance, it’s not just about the finish line — it’s about the journey, the team, and the joy of endurance sports. Join today and find your Sonic stride! ⚡
Beating the Blues
Beating the Blues When the Time Changes: How Endurance Athletes Can Keep Their Spark When the Days Get Darker As endurance athletes, we know that fall brings more than crisp air and colorful leaves — it brings shorter days, darker mornings, and early sunsets that can make even the most dedicated runner or cyclist hit snooze. When daylight dwindles, motivation can fade, too. But just because the sun is clocking out earlier doesn’t mean your training (or your mood) has to. Here are some fun and practical ways to beat the seasonal blues and keep your endurance fire burning bright — no matter what the clock says. 🌅 1. Chase the Light (Literally) If you can, plan your runs or rides to catch the best daylight hours — think sunrise or lunch breaks. Even 15–20 minutes of natural light helps reset your circadian rhythm and gives your body a much-needed serotonin boost. Pro tip: If mornings are too dark, invest in a good headlamp and reflective gear — it’s amazing how much a bright beam and a bit of visibility bling can lift your spirits and keep you safe. 💪 2. Shift Your Focus — Not Just Your Schedule Shorter days are the perfect excuse to switch things up. Maybe swap long outdoor rides for indoor trainer sessions or trade tempo runs for strength and mobility work. You’ll stay strong, injury-free, and ready to crush it when spring rolls around. Think of this season as your base-building phase — it’s where champions are made quietly in garages and gyms while everyone else hibernates. 🎧 3. Make It Social and Fun Darkness feels less daunting when you’re not facing it alone. Join a group for running or cycling, or create a virtual accountability chat with friends. Knowing someone’s waiting for you on that frosty morning ride is powerful motivation. And don’t forget — your coach is a great resource this time of year. They can help adjust your training plan for changing daylight, suggest creative indoor workouts, and keep you mentally on track when motivation dips. Having that professional support can make a huge difference in consistency and confidence. And if you’re solo? Queue up an awesome playlist or podcast — something that makes you look forward to lacing up or clipping in. 🧠 4. Mind Your Mind Seasonal dips in mood are real. Exercise helps, but so does mindfulness and recovery. Try adding a quick stretch, meditation, or gratitude journal after workouts. It’s a simple way to anchor your mental health alongside your physical fitness. And yes — sleep matters. The darker season is your body’s gentle reminder to rest a little more. Listen to it. ☕ 5. Find Small Joys in the Season Lean into what makes fall and winter cozy: post-run coffee, fuzzy socks, and the satisfying sound of rain on the window after a hard session. You’ve earned those moments. Your training isn’t just about distance or watts — it’s about resilience, and that includes learning to thrive when conditions aren’t ideal. ✨ Bottom Line When the clocks fall back, your mindset can spring forward. Use this season to reconnect with your “why,” embrace new routines, and find joy in the grind. The days may be darker — but your goals, grit, and glow don’t have to be.