Ironman Texas 70.3 is an early season half distance triathlon that takes place on the barrier island of Galveston, Texas.  If you haven’t been to Galveston before it’s a great little town, with  history and character.  Fantastic food, a ton of historic Airbnb homes to choose from, and lots of activities for the kids.  This race is one of the earliest in the North American race circuit, and not only draws a huge hometown crowd of local triathletes but people fly in from all over the country and even the world to take advantage of the flat ..read more

IRONMAN 70.3 Western Massachusetts was an inaugural race in 2023. I jumped at the chance to participate since it’s 13 miles from where I grew up in Connecticut, and I attended Springfield College for my doctorate degree. It felt like coming home, and that’s just what I did. I was able to stay with family, my family came to spectate, along with friends I don’t see often. Although Springfield, Massachusetts doesn’t sound like a location for a race-cation, there is plenty to do in the area and even more just a short drive away if you are traveling with family and little ones. Including Six Flags ..read more

Last weekend Coach Jen and I got the chance to travel to Endurance Exchange 2024 in Charlotte, North Carolina.   I always enjoy these conferences as we get to connect with many other coaches to learn and collaborate.   This year was no different, it was a great way to kick off the year. We flew in early to take part in the Feisty Women’s Business Accelerator.   The first 2 days were spent taking a deep dive into all things related to our endurance coaching business.  I found this to be super helpful to hone in on our goals for 2024 and take a look at how we c ..read more

Escape the Cape will be a Sonic Endurance Focus Race in 2024.  We have lots of team members and one-on-one athletes signed up to race and would love to see you there as well too!   Growing up as a Lifeguard at the Jersey Shore beaches, I always have my eye on the events happening in all the shore town each summer. 10 years ago a triathlon caught my eye, one where you jump off the Cape May Ferry Boat and swim to the shore. I participated in it’s inaugural event, as well as year 2, and both times swore I would never do that again, and not because of the big jump! Delmo Sports race ..read more

  I don’t like swimming, but I LOVED swim camp… Let’s start this off by saying I know how to swim, but I am not a good swimmer. I was never on the swim team as a kid, but I grew up with a pool and I genuinely love being in the water. I will get in any pool (leisurely lol) and I love to be in the ocean. Although, the more I see stuff on Tik Tok I find I am spending more time on the beach, but that is a story for a different day. Anyway, I am what coaches like to call an “adult onset swimmer”, meaning I started swimming for training when I found triathlon. With that said, my limited skills ..read more

This year (2023) saw quite a few new IRONMAN 70.3s added to the IRONMAN calendar and one of the most anticipated was IRONMAN 70.3 Pennsylvania Happy Valley. This race takes place on Penn State’s beautiful campus and the surrounding area, with a single-loop reservoir swim at Bald Eagle State Park, a point-to-point bike ride through picturesque farmland, and a two-loop run past storied Penn State landmarks. Not to mention a surprise competitor, the mayor of State College! I met the mayor of State College at check in! Pre-race Since the bike is point-to-point, there are two separate transitions a ..read more

We departed the North Rim about 6 am.   It was about 35 degrees when we started out.  We opted to take a later shuttle than we had originally planned so that we could see all of the North Rim during the daylight.   Prior to our departure we had looked and marked where we would be able to access water during 14ish miles that we planned for the day.  We started the day with jackets, hats, gloves and several layers. Of note, your GPS watches are unlikely to be accurate during this hike.   At one point, someone commented that we were almost halfway done acc ..read more

Setting out to traverse Rim to Rim of the Grand Canyon requires a fair amount of planning prior, especially if you are not going to attempt to do the trip in one day.   Early 2023, I decided to look to book options for this excursion for the fall time period.  I knew that October was an ideal time to attempt this adventure.  My first goal was to secure lodging on the north side of the rim, since that is where we were planning on starting from.  We opted to hike the North Kaibob Trail to Bright Angel Trail for our trip.  We made a short side detour to Ribbon Falls ..read more

It’s October.  Here, in the far(ther) reaches of the Northern Hemisphere, the days are getting shorter, colder, and less hospitable to biking outside.  While I ride inside year round due to a combination of time limitations, inhospitable local roads, and training efficacy, fall is the time of year we see lots of athletes move the majority of their bike training indoors.  Moving bike training indoors presents of variety of opportunities to get faster and stronger on the bike.  My personal favorite opportunity to improve performance (and one I encourage all of my athletes to ..read more

Over the weekend, I was at IRONMAN Maryland coaching on course athletes.  The day started a little sketchy as the combination of wind and slack tide shortened the swim.   We always want to have great weather days for these types of races, but we can only race the day we are given. Most people familiar with IRONMAN use the tracker application that they provide.  For the most part, we can get somewhat up to date information on how athletes are doing, whether we are on course or not.  Like any technology, it can be hit or miss when on course as there are usually a lot of ..read more