OutFront Multisport

OutFront Multisport Performance based endurance coaching, sports nutrition & strength training for busy runners and triathletes Hey athletes. What are my qualifications to help you?

I'm a triathlon/run coach that specializes in helping athletes turn their endurance dreams into reality. I do this through my 6 pillars of long distance success: mindset, endurance training, strength training, injury prevention, daily nutrition and sports nutrition. I believe to be the most successful athlete, and one who's body can train and race year after year, you must hit each of those pillar

s. I have an undergraduate and graduate degree in exercise physiology and sports nutrition. I'm a certified triathlon coach, running coach, and sports nutritionist (CISSN). I have been an athlete nearly my entire life, starting swimming at age 8, and swimming collegiately. I've been competing in triathlon for 15+ years, and coaching for 10+ years. I'd love to speak with you about 1:1 coaching/nutrition, or to have you join our team: Team Fueled Racing. DM me for more info.

09/05/2026

Lake George 70.3-the news was spilled by the town before Ironman lol

Good luck Amanda! While it won't be this "off road" the Oak Tree Half Marathon is this weekend. It's partially on road a...
09/04/2026

Good luck Amanda! While it won't be this "off road" the Oak Tree Half Marathon is this weekend. It's partially on road and off road, hilly and challenging!

She is one super tough runner and mom who's been getting in extra strength work by pushing her kiddos in the double jogger. Can we say super mom and athlete 💪

🍂 FALL YOUTH RUNNING CLUB IS OPEN!Looking for a fun way to help your child build speed, endurance, confidence, and overa...
08/31/2026

🍂 FALL YOUTH RUNNING CLUB IS OPEN!

Looking for a fun way to help your child build speed, endurance, confidence, and overall athleticism this fall?

Our Youth Running Club is designed for kids ages 6–13 of all ability levels- from kids who already love running to kids who just want to get stronger and faster.

🏃 10 Sunday sessions
📍 Victor/Farmington area- Mertensia Park
📅 Sept. 20–Nov. 22
⏰ 11:15am–12:30pm
👕 Running shirt included
🦃 Season goal: Victor Thanksgiving Turkey Trot -1 mile or 5K- not here on Thanksgiving, that's ok, we'll do our own "race" the last week of the club so everyone can have a chance to race.

No running experience required, just the desire to run. We'll be doing a combination of running drills, functional strength, relays and more. So don't worry, we won't be running for the full time.

Let me know if you need more info or have questions.

Also racing at the Finger Lakes Duathlon was Ryan and not pictured: Zoe. Ryan was just coming off the Roc Tri, and rac...
08/31/2026

Also racing at the Finger Lakes Duathlon was Ryan and not pictured: Zoe.

Ryan was just coming off the Roc Tri, and raced into 2nd place overall. Way to go Ryan, you raced so well!

Zoe also raced the Formula 1 and took 5th overall female and 1st in her age group. Way to go Zoe!

Both Ryan and Zoe were collegiate swimmers and even taking out the swim, they crushed it!

She does it again! In a close fought victory (she won by 12 sec), Jessica took 1st overall female at the Finger Lakes Du...
08/31/2026

She does it again! In a close fought victory (she won by 12 sec), Jessica took 1st overall female at the Finger Lakes Duathlon-Watkins Glen. She was also the 8th place finisher among male and female athletes! Way to go Jess! And her fiance Andrew took 2nd in his AG. Awesome job to Andrew too!

It's Formula One race weekend at Watkins Glen. So yes, the race car is correct here in the pic, but I promise there are ...
08/28/2026

It's Formula One race weekend at Watkins Glen. So yes, the race car is correct here in the pic, but I promise there are no cars on the track while athletes are racing. But the race is on the track :)

The Formula One Duathlon is 1.7 mile run, 10.2 mile bike, 1.7 mile run, 10.2 mile bike, 1.7 mile run.

We have: Ryan, Jessica and Zoe racing

Good luck everyone, have a great race!

08/28/2026

Do you know your stroke rate in the pool? Open water? Do you know why you’d want to adjust it?

I’ve been working with some swimmers on their open water swimming and today I decided to check in on my stroke rate. Last year I did a big focus on it. This year since I’m not racing I havent been as focused.

Think of stroke rate like cadence on the bike and run. While I don’t believe everyone must have a set swim stroke rate, we do want to know what ours is. That way we know if we can adjust it to help us improve, and track our progress. There are some “suggestions” on what stroke rate should be. From Google:

Slow / Beginner: 40 to 50 SPM (common for slower paces or longer gliding styles)

Average / Age-Group Triathlete: 50 to 75 SPM (balanced efficiency and turnover)

Elite Open Water Swimmers: 75 to 95+ SPM (high cadence to punch through rough water)

Why does it matter? You don’t want to spin your arms and grab no water, this is inefficient. You also don’t want to extend your stroke so long that you get “swallowed” by the waves. If you spin out at 75 stroke rate, look to lesson it. If your stroke rate is 40, you can work on a higher turnover

Of course things like your arm span/length, your power, your efficiency come into play. I’m shorter and like a higher turnover. I typically swim with a 50-60 stroke rate. Pool is closer to 50-52, open water is 56-58. This swim I set my metronome to 64. It was just a wee bit fast. Maybe 62 next time ;) But there isn’t reason I need to go higher. I was just pushing myself to see if I could still swim efficiently (grabbing water) at a higher turnover and not feel like I was spinning my wheels.

A happy birthday 🎂 and a congratulations to Tori on running the inaugural River Rat 10k! She not only had a great run (a...
08/26/2026

A happy birthday 🎂 and a congratulations to Tori on running the inaugural River Rat 10k! She not only had a great run (and looked cute) but then her coach made her go run an additional 4 miles as a long training run cough cough. But she did great!

Jeff is our crazy (in a loving way) athlete that just ran a 50 mile run last week and then over the weekend did a triple...
08/26/2026

Jeff is our crazy (in a loving way) athlete that just ran a 50 mile run last week and then over the weekend did a triple race-a super sprint tri, a sprint tri and an Olympic tri. All at the Chicago Triathlon. He crushed it finishing in the top 15-20%. Now for some much needed rest before he decides which Ironman to tackle in 2027 ;)

Ryan raced the closest and toughest (as in competition) of the season. He led out of the water with a 1:23 pace and had ...
08/26/2026

Ryan raced the closest and toughest (as in competition) of the season. He led out of the water with a 1:23 pace and had a fantastic bike at 24.3 mph. But he had a cramp coming off the bike which is a new thing for him.

A side note-cramps are caused by several different things: fatigue, electrolytes and neurological. I don’t think the first two apply in this case as it’s just a sprint tri and those are his normal speeds. Neurological is tough as less is in our control. So now we look to things like hot shot or pickle juice, which are not used for electrolytes, but to interrupt the signal from the brain to the muscle causing the cramp.

Back to Ryan. He battled back, pushed through the cramp and negative split the run. But it wasn’t enough to hold off the super speedy run from Darren. So Ryan took 2nd by :15. A great race from both of them.

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