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 pillars. 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.

Jesus Christ is Risen Today! Have a blessed Easter.
04/05/2026

Jesus Christ is Risen Today! Have a blessed Easter.

What happens when life gives you lemons 🍋 and you’ve been training for your big A race?You decide to push through and st...
04/03/2026

What happens when life gives you lemons 🍋 and you’ve been training for your big A race?

You decide to push through and still give it everything you’ve got!

Unfortunately Jeff just came down with a virus this week, the week of his marathon.

He’s been training hard, making sacrifices, getting up early, running in brutal weather, etc. But he knows that some things are out of our control. So he’s controlling the controllables. This week his job has been to rest and hydrate and try to fight this virus.

No matter what, it’s the journey and not the destination. There will be other races. But I want to acknowledge that it’s still a pretty crummy situation to get sick. And hopefully this extra rest helps to kick it fully away!

Good luck Jeff!

04/03/2026

How to put your endurance strength training program together-day 2..Push and Pull

Now these two might not seem as correlational as the squat or hinge, but they definitely can be. Especially the pull given you can really improve your upper body strength and efficiency/endurance through power.

Give these a go and let me know what you think. And have fun!

A big congratulations to our athletes that competed in The Rochester Indoor Tri. I don’t have pics of everyone, but here...
03/31/2026

A big congratulations to our athletes that competed in The Rochester Indoor Tri. I don’t have pics of everyone, but here are Ryan and Jessica. Ryan took 1st overall and the second pic was the Dolphin award for fastest swimmer.

Jessica was 4th female overall and 1st in her AG.

Sarah raced for fun after her IM training, and had some great workouts.

Great job everyone!

A big thanks to the rochester_area_triathletes for putting on such a fun indoor triathlon. It takes a lot of work to pul...
03/30/2026

A big thanks to the rochester_area_triathletes for putting on such a fun indoor triathlon. It takes a lot of work to pull off a great event and they know how to do it. Our boys had a blast at their first official indoor triathlon.

They both competed in the 6-9 year age group doing 5 min of each discipline. They just started swimming this year with intention (vs just playing), they’ve always loved mountain biking and running isn’t something we’ve focused a lot on (but they had fun). So it was fun to put it together.

All the kids did great. Grant ended up taking 3rd male which was a fun surprise.

03/28/2026

Influencers love to give the 10 best exercises for legs, the top 8 for the core, the top 6 for runners, the top 10 for triathletes. They might be spot on..all the exercises might be fantastic. But as someone who’s taught strength for 20+ years, that’s overwhelming. There is no 100% right way, but there are some protocols we follow on our team.

All endurance athletes follow our protocol of picking at least 1 of each: squat, hinge, push, pull, carry and anti-rotation.

I didn’t add this to the video, but we also have this protocol:
-Dynamic warmup/mobility
-5min of plyometrics
-5-10min glute and hip activation and pre-hab work
-then we do our strength program using supersets for max efficiency

Strength doesn’t have to be complicated. Keep it simple.

Hit these movement patterns 2x week and you’re leaps and bounds above so many others.

You don’t need hours in the gym. You don’t need a million different exercises. You need simple, science based exercises that will make you stronger, faster and prevent injury.

In this video I break down 3 of my favorites. Split squat, single leg RDL and calf raise.

I’ll do another video with more of my favorites soon :)

Good luck to our athletes competing this weekend!Skunk Cabbage Half Marathon :) One of Ithaca’s most iconic spring tradi...
03/28/2026

Good luck to our athletes competing this weekend!

Skunk Cabbage Half Marathon :) One of Ithaca’s most iconic spring traditions! Good luck to Terri.

Rochester Indoor Triathlon:
Adults: Sarah S, Sarah V, Jessica, Ryan and Jeremy (15min of each sport)
Kids: Grant and Lochlan (our boys)- 5min of each sport

Have great races everyone!

This year we're mixing it up. Instead of our Ironman Lake Placid training camp, we've decided to keep things closer to h...
03/26/2026

This year we're mixing it up. Instead of our Ironman Lake Placid training camp, we've decided to keep things closer to home. A Finger Lakes training camp, offering everything we normally offer in Lake Placid, just closer to home.

If you've never done a training camp, it's awesome. Imagine summer camp for adults. Our specific camp is built for athletes training for 70.3 and 140.6/Ironman races who want a purposeful weekend of training, coaching, and confidence-building.

While this isn’t a "race-course preview" camp, it is designed around the real demands of long-course racing:
open water swimming, long rides, smart pacing, fueling practice, climbing, running off the bike, and race ex*****on.

We've designed it for races like Ironman Lake Placid, Musselman 70.3, Ironman Ottawa, Peasantman and numerous other half or full-distance events.

This year we're moving it one week forward to June 11th-14th (mainly because our boys' have baseball championships the following weekend and family comes first). However this date still lines up perfectly with a build towards races in July and August.

We have two options for lodging-stay with us, or stay on your own. You'll find there are very reasonable lodging rates nearby, or you could potentially even drive back home (though this would be tough).

Shoot us over any questions.

Come train hard, learn a lot, and leave more ready for race day.

In addition to endurance coaching, strength and nutrition, I've been practicing Pilates for the past 6 years. Since i'm ...
03/26/2026

In addition to endurance coaching, strength and nutrition, I've been practicing Pilates for the past 6 years. Since i'm just a bit crazy in that I love to be busy, I’m currently working toward my classical Pilates teacher certification, which means several hundred hours of teaching, practice, and observation.

I started Pilates 6 years ago after being diagnosed with my connective tissue disorder-hEDS and dealing with the fairly intense joint pain, especially in my low back and pelvis. My Gynecologist of all people recommended I give it a try and I fell in love almost immediately. I pretty much did the reformer (the Pilates machine) only, as I wanted to work my deep core stabilizers and strengthen them as much as I could.

At that point I had been going to get spinal ablations on a fairly regular basis, and my regular strength training was not strengthening my back or core enough. From everything I read, the reformer could help. And it did.

Since then, it has been such an important part of my journey and has helped me strengthen my connective tissue, build strength, and attempt to maintain my love of endurance sports.

As part of my certification, I have to teach both reformer and mat classes. When the weather was nicer in the fall, I did Pilates in the Park with my athletes. My church Farmington Community Church has graciously offered to let us use the sanctuary space to hold classes 1x week. We've done several classes so far and they've gone well.

So just to put it out there, I’m offering free classes every Wednesday at 10am and would love to invite "local" people to join us. We'll be doing at least 5 more classes.

If you’re local and curious about Pilates, drop a reply. I’d love to have you there. This is also a beginner class. We might do a more advanced class again once the weather improves enough to take things back outside.

Jessie Diggin’s last ski 😢 The kids skied out by grade. Loch was too cold and wet due to the all day freezing rain. But ...
03/24/2026

Jessie Diggin’s last ski 😢 The kids skied out by grade. Loch was too cold and wet due to the all day freezing rain. But Grant was there and loved it! They lined up around the stadium and Jessie skied multiple loops around giving high 5’s and having a blast.

Some pics from my friend Sarah and Tara as my phone was on the fritz due to the freezing rain. 🌧️

03/23/2026

Never give up! That was what we witnessed today in the final events of the Nordic World Cup. After this amazing group of men skied by us (down and then up) during their 20k race, a lone skier was seen running up the hill with just his poles (USA #44). The coaches were right in front of us and there had a few spare skis/poles but they scrambled to find 2 skis.

Without knowing how he lost his skis (later we heard he crashed and his skis rocked off down the hill) he was a good 3-5 min behind everyone. It didn’t deter him. He still had 16k to ski and he skied with heart. Not only did he make up the initial time he lost, he finished ahead of a number of skiers. I wish I had grabbed my phone to video him running up the hill to show that this is grit, this is perseverance, but it rained the whole day and I didn’t take my phone out much. But trust me when I say, this was amazing to witness the art of not giving up when you’re behind.

A huge congratulations to our three ladies (Sarah, Jessica and Addie) competing at the Syracuse half marathon today. All...
03/23/2026

A huge congratulations to our three ladies (Sarah, Jessica and Addie) competing at the Syracuse half marathon today. All 3 ran sub 2 hour half marathons.

We also had Niki running at the 10k for Colon cancer.

Way to go this weekend everyone!

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