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.
Sonic Endurance
Our Mission & Visions
Our Articles
Fall Back Without Falling Apart
Why taking time off now sets up your best season yet. We get it, the hype for 2027 is happening. Races are opening, there is excitement about your goals. Your A-race is behind you, the mornings are getting darker and you have moved some of your training insdie. Plenty of athletes answer that by pushing harder, because they’re afraid of losing what they built this summer, they want to stack the bricks and get stronger. Our advice is the opposite. The best thing you can do for your 2027 season right now is take a real break. That doesn’t mean quitting or disappearing. It means taking a planned step back so your body and brain can catch up with all the work you asked of them this year. Yes you can be active, you can still do some training, but allowing the body time to let go of the top end fitness and some time to set yourself up for the 2027. Rest is where the fitness gets built Training doesn’t make you fitter. Recovering from training does. Every hard session breaks you down a little, and you get stronger while you rebuild. That’s true for a single workout, and it’s true for a whole season. Short breaks cost less fitness than you’d think. A 2023 review of detraining in endurance athletes found VO2max dropped about 4–7% after two to three weeks of no training. Most of that early loss comes from lower blood volume, which returns quickly once you’re back at it After months of build blocks, tapers and racing, you’re carrying some fatigue that a few easy days won’t clear: Muscles, tendons and joints take longer to recover than your heart and lungs. That’s why so many niggles start to show up in the fall. Hormones and immune system take a hit from long stretches of high training load plus life stress. Those October colds that won’t go away are often a sign of that. Sleep and appetite can get out of whack late in the season. Resting helps reset them. Take this time to celebrate your work and your accomplishments. The joy is in the journey. What happens if you do not take the break? If you skip the break, you start next year’s base phase already tired. If you take it, you start fresh, and you’ll be able to absorb more training when it counts. It is not only physical fatigue but also mental fatigue. You cannot out train leftover fatigue and starting in a hole for 2027 might not yield you the results you want. Those little niggles that have been bothering you towards the end of the season can become serious injuries if you dont address them. We cant be the best athlete all year long, so the fall is the time to let some of the fitness go and really appreciate those who support you. There is the physical side of training, and there is also the mental side. Endurance sports ask a lot of your mind as well as your body. There are early alarms and hard workouts, and you’re always fitting in workouts around work, family and everything else. A season’s worth of that builds up quietly. Motivation fades, workouts start to feel like chores, and missing a session brings guilt instead of a shrug. That’s the early stage of burnout. The fix isn’t more discipline. It’s space. The time away from building fitness and structure lets you: Miss it. Athletes who take a real break almost always come back hungry. That spark will carry you through January trainer sessions. Reconnect with life outside sport. Sleep in on a Saturday. Have dinner with friends. Say yes to the things you said no to all summer. Remember why you do this. Without the plan, you get to move for fun again. Try a hike, a trail run with no watch, or a pickup soccer game. Work on your limiters.. You can focus on form, strength or the low hanging fruit that can set you up for your best season yet. What a good break looks like There’s no single right answer. I think this really depends on the athlete, their goals and what kind of season they have had. Some athletes need only a couple of weeks, others a month, and some take a down year after chasing a goal that required intense focus. This is a good conversation to have with your coach.
The September Reset: How to Keep Training When Life Gets Busy
There’s something about September. One minute, you’re riding your bike at 7:30 on a beautiful summer evening, convinced you have all the time in the world. The next minute…The alarm is going off earlier. The calendar is filling up. School is back. Work gets busier. The days start getting shorter. Suddenly that perfectly organized summer training schedule looks a lot less… realistic. Welcome to the September Reset. And before you start feeling guilty about the workouts that don’t fit anymore, let’s talk. Your training didn’t fail. Your schedule changed. You didn’t suddenly become unmotivated. You didn’t “fall off the wagon.” You didn’t lose all your fitness because you couldn’t get that Tuesday evening run in. Your life changed. When the mornings start getting shorter, we have to adjust. Summer often gives us a little extra breathing room. Longer daylight, vacations, flexible schedules, kids being out of school, fewer commitments… and maybe the occasional “I’m just going to ride for three hours because it’s beautiful outside.” September arrives and reality comes knocking. As athletes, we have to learn how to adapt our training to our lives, rather than constantly trying to force our lives around our training. It’s similar to racing we have to be prepared to adapt. A Few Tips….. 1. Stop trying to train like it’s July Your fall training schedule probably shouldn’t look exactly like your summer schedule. Maybe your three-hour Tuesday ride becomes a 60-minute structured workout. Maybe your lunchtime run becomes a 30-minute early-morning run. Your Saturday long workout becomes the anchor of your entire training week. The goal is to preserve your consistency. Because consistency beats perfection every single time. 2. Figure out what REALLY matters When life gets busy, you can’t always do everything. So don’t try. Instead, ask yourself or your coach: What are the workouts that give me the most return for my time? Depending on your goals, that might mean: A quality swim Your key bike workout Your long or quality run A strength session Or simply getting your body moving when you’ve had a crazy week. Your coach can help you determine which sessions are your “must-dos” and which ones can be moved, shortened, or occasionally skipped. Skipping one workout isn’t going to ruin your season. Trying to cram five missed workouts into three days might. It can be a recipe for unnessecary fatigue, sickness or burnout. 3. Put your workouts on the calendar Don’t wait for your week to magically have free time. Put your workouts on the calendar before everything else fills the space.Treat them like appointments. If Tuesday morning is your run, put it on the calendar. If Thursday is your swim, schedule it. If Saturday morning is your long ride, protect that time. And when something inevitably comes up? Don’t automatically throw the whole week away. 4. Embrace the short workout This one is especially important. I hear athletes say: “I only have 30 minutes, so there’s really no point.” We dont always need to go long. Thirty minutes of purposeful training is infinitely more useful than 60 minutes of thinking about how you don’t have enough time to train. A short run, focused bike workout, quick strength session., swim with a specific purpose. These workouts add up. Sometimes the most successful athletes aren’t the ones with the most time. They’re the ones who know how to use the time they have. 5. Don’t “make up” missed workouts This is your official permission slip. You do not have to make up every workout you miss. Life happens. Kids get sick. Meetings run late. Cars need repairs. Dogs need walks. Dinner needs to happens and sometimes you just need to sit on the couch. That’s life. If you miss a workout, look at the bigger picture. Don’t punish yourself by turning one missed workout into a training week from hell. This is a great time to hit reset. Here’s the part I love about September. It feels like a fresh start. You don’t need January 1st to set new goals. September works just fine. Maybe you’re coming off a big race. Maybe your season didn’t go exactly how you planned. Are you’re already thinking about next year? Ask yourself these questions? What do I want the next few months to look like? What do I want to improve? What do I enjoy? What do I want to do differently? What races are calling my name? And perhaps most importantly… What can I realistically commit to with the life I have right now? That’s a much better question than: “How much training can I possibly squeeze into my schedule?” Your training should add something to your life — not make you feel like you’re constantly failing at it. The September Reset Challenge Grab your calendar and take a look at the next month. Forget what your summer training looked like. Look at the life you actually have. Then choose: 1. One big goal. What are you working toward? 2. Three training priorities. What workouts matter most? 3. One thing you can let go of. What expectation isn’t serving you anymore? Because you deserve to make space for something that’s important to you. Need some help? Let schedule a call and we can work together to figure it out.
Building Sustainable Programming
Each year in the fall, I spend some time setting some business goals for the upcoming year. I find the process of builiding out a business plan and then working to execute it, much like training. You set a solid foundation, adding little by little and focus on the things you can control. Lets face it, in business there are a lot of unknowns. Coaching full time since 2013, I have come to realize that we can expect the unexpected. With success, there is failure but also the opportunity to learn and move forward. In the fal of 2025, we had the opportunity to explore an open water swim venue. For those that know me, I have always wanted a place to really help individuals who wanted to get in the open water. Where we are located, we do not have easy access to open water. So when approached, we were excited that this might become a reality. We spent the fall of 2025, bringing up a variety of athletes and getting feedback on the venue. We have run and executed a variety of group programs, from single session technique to free track workouts. Most group programs came about from a specific need or opportunity within the community. I have found that the needs change and the programs live a life cycle, sometimes a few years and others are still going strong since we started them. After all this time, I am not sure there is an exact framework that is tried and true. Similarly to coaching I have found that need and service can determine success. My approach to a new program is to not expect to generate revenue, I think setting realistic goals in the first year is important to allow the program to succeed. I knew this for this venue, we would have to make an investment in equipment. As with any of our programs, my first priority is athlete safety and with a swim venue that becomes even more important. Safety not only includes the staff on the water, but the water quality itself. So our intital investment included the following: Buoys – we purchase for big buoys to mark the course. We purchased four for the 750 meter course Water testing – every 4-5 weeks a water sample was sent to the state lab Mats for entry – the township made some amazing improvements and we hope that moving forward we can continue to improve Thermometer for water temp Walkie Talkies – to communicate with those on the water and in case of emergency. Early on, I made the decision to partner with another small business, V3PT. There were a few reasons behind that choice. First, I wanted to make sure we reached as many athletes as possible. Our businesses overlap, but we each reach a different audience, and I believe collaboration between businesses is essential to succeeding. Second, partnering with V3PT gave us more to offer the athletes who showed up to swim. Our staff could talk through stroke technique and endurance, while V3PT could speak to injury and mobility — an area that often gets overlooked. Third, it strengthened our staffing, which can be tough to manage during the summer with travel, races, and vacations pulling people in different directions. I firmly believe a business shouldn’t ask people to donate their time, so this partnership gave us the capacity we needed to operate safely and successfully. We paid our lifeguards and check-in staff for every session. Collaboration can make businesss grow. I think for it to work, you need to be clear about expectations, who is responsible for what parts of the program, how the financials will work and agree on expenditures as well. Everyone has different strengths they bring to the table so capitalizing on these is key One of our biggest early challenges was awareness. Launching a new program means staying diligent about getting the word out. Referrals remain one of the best ways we gain new athletes, which is why the quality of the product and the experience we deliver matters so much. We ran a total of 3 paid ads, leaned on social media, and relied on word of mouth from athletes who were already part of our network. Positives We made a point of personally talking with every new athlete who came out to swim. We got their feedback and made sure the experience was a good one. We offered stroke feedback to any athlete who wanted it. Every week brought new participants. Our water test results were excellent. Our pricing gave athletes options — a season pass or a drop-in rate. Areas of Opportunity We want a better entry point into open water swimming venue — that’s a work in progress. Several people had trouble finding our venue, so improving wayfinding is a priority. If the program grows, our staffing needs to grow with it. There’s no bathroom at the venue. Going into this year, I set a few loose goals for the program. First and foremost, I wanted to introduce potential swimmers to open water swimming — and I’m happy to report we did that. Honestly, if just one person had come out to try open water for the first time, I would have called it a win. The jump from pool to open water is a big one, so providing affordable access matters. My bigger goal was to reach over 100 registrations for the program. I thought that might be a stretch, since awareness is everything and I wasn’t sure the venue or our marketing would get us there. With two sessions left, we’re at 118 registrations. We decided to open two options for the summer; a season pass and a drop in option. Initially we thought the season pass would be the biggest sellar but we were wrong. I think this relates to the fact that the program was new so we did not have any following. I expect next summer to be