RTA Triathlon - BLOG

IRONMAN Lake Placid Course Preview & Tips for Success

Wed, 25 Feb 2026 05:00:00 GMT

IM Lake Placid: Course, Strategy & Tips

Ironman Lake Placid is one of the most legendary and historic races in the Ironman series, first held in 1999.

Set in the stunning Adirondack Mountains of upstate New York, it offers athletes a beautiful, but challenging course.

Join RTA co-founders Elizabeth & Chris Kaplanis for an informative discussion with Ironman Lake Placid race director, Greg Borzilleri, as we breakdown everything athletes need to know to be successful for their race.

Outline below.

When: LIVE - Tuesday, 4/28/26 @ 7pm
*This webinar will be recorded and available for those who register, but cannot attend the LIVE event. You MUST register to receive the recording and accompanying slides.

Where: Zoom
Who: YOU!
Why: Be prepared and have YOUR best race!

DID YOU MISS THIS?
Complete the form below to get the recording.

IRONMAN Lake Placid

Ironman Lake Placid is famous for its demanding course, vibrant community spirit, and historic Olympic setting — it’s a bucket-list race for many triathletes!

Before you toe the line, join us to find out what you can expect and what we recommend for race day success.

OUTLINE:
-Onsite training prior to race day.
-Navigating race week
-The Course
...SWIM
...BIKE
...RUN
-Race day tips & strategy
-Q&A

MUST Register in advance for this discussion

After registering, you will receive a confirmation email containing information about joining the meeting

Panel Discussion Recording
Did you miss the live discussion?
We'll send you a recording once it's available.

Discussion Panel:

Elizabeth Kaplanis
Professional Coach & Co-Founder of RTA Triathlon

Chris Kaplanis
Professional Coach & Co-Founder of RTA Triathlon

Greg Borzilleri
Ironman Lake Placid Race Director

FREE Webinar: Triathlon Nutrition

Tue, 17 Feb 2026 05:00:00 GMT

Triathlon Nutrition for Training & Racing

✅Triathlon Nutrition: simplified! Easy & actionable information. Refine your current plan or begin to formulate your first nutrition plan. No sales pitch or single sided nutrition sponsorship / affiliation bias.

When: LIVE - Tuesday, 3/24/26 @ 7pm
*This webinar will be recorded and available for those who register, but cannot attend the LIVE event. You MUST register to receive the recording and accompanying slides.

Where: Zoom
Who: YOU!
Why: It can make or break your race

Did you miss the live presentation?
Fill out the form under "Webinar Recording" and we'll send you the recording.

It’s the fourth discipline in triathlon and an essential component to long course racing. Many triathletes screw this up, but YOU don't have to.

Nailing your nutrition plan will make a MAJOR difference in how you feel and ultimately how you perform on race day. Proper fueling will also enhance your day to day workouts and recovery.

OUTLINE:

- Pre Workout
- 1 Hour Plan
- During Workout / Race
- Post Workout
- Bottle Concentrates
- Self Diagnosis
-Q & A

Register in advance for this webinar:

After registering, you will receive a confirmation email containing information about joining the meeting

Presenter:

Elizabeth Kaplanis
Professional Coach & Co-Founder of RTA Triathlon

1 on 1 Nutrition Consultation
w/ RTA Triathlon

LEARN MORE

Webinar Recording
Miss the live presentation?
Fill out the form below and we'll send you the recording.

FREE Webinar: Swim FASTER 2.1

Tue, 10 Feb 2026 05:00:00 GMT

Helping Triathletes Swim FASTER

Join us for one of our most popular webinars
(this webinar reached capacity (100) last year in less than 5 days)

If you are a triathlete and want to learn the most effective ways to improve your swim, this webinar is for you.

When: LIVE - Tuesday, 3/10/26 @ 7pm

*This webinar will be recorded and available for those who register, but cannot attend the LIVE event. You MUST register to receive the recording and accompanying slides.

Where: Zoom

Who: YOU!

Why: A good swim, sets up a great race

Coach Chris working with an athlete at a 1 on 1 Swim Session.

We have successfully worked 1 on 1 with literally 1,000’s of triathletes over the years who are looking to improve their swimming ability. In this webinar, Coach Chris will discuss what has universally worked for EVERYONE.

Yes, each athlete is unique and requires attention in different areas, HOWEVER, there are many UNIVERSAL PRINCIPALS that have proven successful for EVERYONE. This applies to anyone from those simply learning to swim to athletes looking to swim under 60 minutes in IRONMAN (2.4 mi).

OUTLINE:
•Swim BASICS
•Is a Swim Coach Right for You?
•Common Flaws
•TEST
•Have a Purpose
•Frequency
•Increasing Yardage
•Swim With Others

Presenter:

Chris Kaplanis
Professional Coach & Co-Founder of RTA Triathlon

1 on 1 Swim Instruction
w/ RTA Triathlon

LEARN MORE

Webinar Recording
Can't make the live presentation?
We'll send you a recording once it's available.

EPIC. SUCCESSFUL. FUN.

Wed, 31 Dec 2025 05:00:00 GMT

Those are the first three words that come to mind when reflecting on 2025.

As we close out our 15th year as professional triathlon coaches, we still laugh—and honestly find it a little crazy—that this gets to be our life’s work. It’s our passion, consistency, and the positive relationships we’ve built with our athletes that have allowed us to keep doing what we love, year after year.

We continue to be inspired and driven by the goals, stories, and journeys of those we coach. From World Championship qualifiers to first-time triathletes, and from PR-chasers to athletes completing a new distance for the very first time (hello, IRONMAN!), every story is different—and every one is exciting.

Our athletes’ successes mean the world to us. But even more important than race results are the lives that have been positively impacted along the way. The thoughtful texts, emails, and handwritten notes we receive—often behind the scenes—mean more to us than any podium, medal, or finish time ever could.

Thank you, once again, for trusting us, believing in us, and allowing us to live our dream while helping you achieve yours.

2026 is poised to be another INCREDIBLE year.

With gratitude,

Coaches Chris & Elizabeth Kaplanis

Non-Swimmer to Ironman 70.3 Finisher

Mon, 01 Dec 2025 17:30:00 GMT

Andrew's Journey of Growth, Grit & Confidence

At RTA Triathlon, we believe every athlete starts somewhere. For some, it begins with curiosity; for others, with courage. For Andrew, it began with a simple idea — do a bit more cardio.

The Beginning: A Casual Idea That Sparked a Big Goal

In early 2024, Andrew was simply looking to get healthier and add more cardio to his routine. During a conversation with a friend, he heard about “one of those crazy endurance races.” The mention stuck with him.

“I did some research and came across triathlon — and specifically Ironman,” he said. “It didn’t scare me, but it was completely different from anything I’d done before. The challenge of mastering three disciplines intrigued me. I wanted to see what I was capable of.”

There was only one small problem: Andrew couldn’t swim.

That’s when he reached out to RTA Triathlon for help. Through one-on-one sessions, he began learning how to swim while also improving his cycling and running technique. It was his first step into a world he knew almost nothing about — and the start of a transformation that would take about 18 months.

Later that same year, after months of private instruction and steady progress, Andrew completed his first sprint triathlon.

What started as “more cardio” was quickly becoming a new lifestyle.

The Next Step: Setting a Bigger Goal

One year after his first swim lesson, Andrew decided it was time to go all in. In early 2025, he hired RTA Triathlon to coach him through his next big challenge — his first Ironman 70.3 at Jones Beach, New York.

His goals were clear:

1️⃣ Finish Ironman 70.3 Jones Beach
2️⃣ Complete the Jersey City Marathon
3️⃣ Race the Franklin Lakes / Wyckoff Triathlon

The biggest milestone, though, was obvious: cross the finish line at Jones Beach.

“What motivates me,” Andrew shared, “is wanting to go to bed better in some way than when I woke up. For most of my life, I cruised and took the easy, comfortable way. But life challenged me, and I came out stronger. Now I know I can — and should — aim to be great.”

With RTA’s customized weekly training plan, Andrew learned how to balance training around work, recovery, and life. His workouts were structured one week at a time, keeping him accountable but adaptable.

The Challenges: Injury, Fear, and Doubt

The road to Ironman 70.3 wasn’t easy. Andrew trained through a stubborn right-ankle injury that lasted the entire build-up. Instead of backing off completely, he and his coaches adjusted the plan to manage load and prevent setbacks.

“I trained my whole block with an injured ankle,” he said. “It reinforced that I can accomplish what I set my mind to, even with obstacles.”

Then, just before race day, another test arrived. During a pre-race swim, everything went wrong — pacing, breathing, nutrition.

“My heart rate was through the roof. I veered off course, got dizzy, and felt disoriented,” he said. “That planted a lot of fear and doubt. Heading into race morning, I wasn’t sure I could even finish the swim.”

Race Day: Turning Fear into Focus

On race morning, Andrew kept things simple: solid nutrition, hydration, and a calm mindset.

“I accepted the possibility that I might not finish,” he said, “but I promised myself I’d give it everything I had.”

When the gun went off, something clicked. The swim — the leg that had terrified him — went smoothly. He stayed calm, controlled, and confident.

“That was a massive win after the fear the day before.”

The bike leg was steady, with consistent pacing and nutrition. The run tested his endurance but also revealed his growth. His final mile was his fastest — a symbol of how far he had come.

Crossing the finish line at IRONMAN 70.3 New York was a moment he’ll never forget.

“It was amazing,” he said. “I hadn’t felt that kind of accomplishment in a long time — maybe ever.”

Reflection: Lessons Learned

Andrew’s race wasn’t flawless, but every challenge taught him something valuable.

He learned that fueling properly matters. That transitions count. That fear loses power when you face it head-on.

“The hardest part was the mental strain before the race,” he said. “But once it started, everything fell into place. The sense of pride and relief crossing that line was incredible.”

Why Coaching Matters

Andrew credits RTA Triathlon’s coaching for giving him the structure, accountability, and expertise to reach this milestone.

“There were things I simply didn’t know,” he said. “RTA had the experience to guide me. They helped me train smart and show up prepared.”

In his Google review, he wrote:

Elizabeth and Chris’s knowledge, support, and structure made all the difference. With their help, I crossed the finish line and achieved my goal. I’ll be starting back up with them next week to get ready for next season.” - Andrew

For Andrew, the journey with RTA isn’t over — it’s evolving. He’s continuing into the 2026 season, stronger and more motivated than ever.

Final Thoughts: Redefining Possible

Andrew’s story is about transformation, mindset, and perseverance.
In less than two years, he went from a non-swimmer to a 70.3 finisher.

He proved that progress isn’t about talent or time — it’s about showing up, staying patient, and believing in what you can become.

At RTA Triathlon, we’re proud to have been part of his journey — guiding him from that first swim lesson to the finish line at Jones Beach.

Because the real win isn’t just crossing the line.
It’s discovering who you become on the way there.

IRONMAN Training for Athletes in Their 40s

Mon, 10 Nov 2025 18:30:00 GMT

How to Build a Strong, Smart, and Sustainable Plan (NJ & NY Triathlon Coaching)

If you’re in your 40s and training for an Ironman triathlon, you’re in the perfect decade to perform at a high level — if you train intelligently. At RTA Triathlon, we have coached hundreds of age-group triathletes across New Jersey, New York, and the surrounding and beyond area who balance demanding careers, family responsibilities, and long-course goals.

This stage of life requires a smarter, more strategic approach than what worked in your 20s or 30s. The good news? With the right system, athletes in their 40s often experience their fastest, strongest Ironman training cycles ever.

Here’s how to build a winning framework for Ironman training for athletes in their 40s, based on what we implement with our athletes at RTA Triathlon.

Strategic Recovery: Your #1 Competitive Advantage After 40

Long-course racing rewards durability — and durability is built through purposeful recovery.

For athletes in their 40s, recovery must be a central part of your Ironman training plan.

At RTA Triathlon, we emphasize:

Improved sleep quality to support hormonal balance and muscle repair
Structured recovery weeks every 3–4 weeks
Mobility, soft-tissue work, and stretching to maintain efficiency
Planned downtime to reduce total life stress

Athletes in Northern NJ and NYC area often juggle intense commutes, demanding jobs, and busy families. Built-in recovery protects your training consistency — the true currency of Ironman success.

Work With Your Life, Not Against It

The biggest mistake athletes in their 40s make is trying to force a training plan that doesn’t fit their real-world schedule.

Your Ironman training must integrate seamlessly with:

Work and leadership roles
Kids’ sports and family obligations
Travel demands
Daily stress

Sustainable Ironman training for athletes in their 40s comes from alignment, not conflict. That’s why our NJ/NY-based RTA athletes follow customized plans that match their lifestyle — not generic templates.

High-ROI Training Focus
(You Don’t Need More Time, You Need More Precision)

If you’re a busy age-group athlete, every training hour needs to count.
Athletes in their 40s typically don’t need more volume — they need better purpose, structure, and intensity control.

Smart Ironman training includes:

Key bike and run sessions executed with intention
Thoughtful quality intervals, not ego sessions
Technique-first swim training
Strength work to maintain durability

This is exactly how our athletes across New Jersey and New York make massive improvements without adding hours they don’t have.

Develop a Fueling System
(Nutrition Is the Make-or-Break at This Age)

Your fueling strategy directly impacts performance, recovery, body composition, and energy — especially in your 40s.

At RTA, we help athletes build a repeatable fueling system:

Daily hydration and electrolyte targets
Proper carbohydrate intake
Long ride and long run fueling rehearsals
GI training to ensure race-day readiness

The athletes who thrive in Ironman training for their 40s are the ones who treat nutrition as a fourth discipline — not an afterthought.

Strengthen Your Mental Framework
(Your Most Underrated Weapon)

Ironman training in your 40s comes with more internal and external demands.
Mental bandwidth — not physical limitations — is often the biggest obstacle.

We coach athletes to develop:

Mindset routines
Stress-management tools
Race-day scenario rehearsal
Emotional discipline during key workouts

In our experience, the strongest age-group finishers in the NJ / NY area aren’t just fit — they’re focused, mentally trained, and calm under pressure.

Final Thoughts: Why Your 40s Can Be Your Fastest Ironman Years

With the right strategy, your 40s can be your strongest decade as an endurance athlete. You’re wiser. More disciplined. More consistent. And you understand the value of training with purpose.

If you’re looking for Ironman training for athletes in their 40s and want support from experienced coaches in the New Jersey / New York area, RTA Triathlon specializes in helping busy age-groupers achieve big goals — without sacrificing family, career, or health.

Ready to train smarter?

Click here to learn more about personalized coaching with RTA Triathlon — the leading triathlon coaching team serving athletes throughout NJ, NY, and beyond.

Olga’s Ironman Journey: Turning Setbacks into Strength

Mon, 13 Oct 2025 14:38:31 GMT

Redefining Possible

At RTA Triathlon, we believe there’s no single definition of what a triathlete “looks like.”

Triathlon is about heart, determination, and the courage to start again — even when things don’t go as planned.

Olga’s journey embodies that spirit.

I wanted something epic,” she said. “Something that would take me out of the mundane and ordinary. After a decade of dedicating myself to my kids and career, I needed something just for me.”
- Olga

The Beginning: Seeking Something Epic

When Olga first reached out to RTA Triathlon, she was looking for something extraordinary — something that would challenge her beyond the routine of daily life.

“I wanted something epic,” she said. “Something that would take me out of the mundane and ordinary. After a decade of dedicating myself to my kids and career, I needed something just for me.”

Triathlon became that “something.” It wasn’t just about fitness; it was about reclaiming her identity — mentally, physically, and emotionally.

Her goals were simple but powerful:

Become fit and strong
Challenge herself to new limits
Finish IRONMAN Lake Placid, her dream race

Motivated by beating the odds and proving to herself that she could do hard things, Olga went all in. She joined RTA Triathlon for personalized coaching and support.

“I needed guidance,” she said. “Someone who would understand what I needed and help me break through my own barriers. Elizabeth saw me — not just physically, but mentally and emotionally. She believed in me and never sugarcoated anything.”

The Training Journey: Grit, Guidance, and Growth

Olga trained under RTA’s structured, customized approach — a weekly plan built specifically around her busy schedule. She received daily workouts designed for her abilities, life commitments, and goals. Along the way, she also worked one-on-one with RTA coaches in private swim, bike, and run sessions to build confidence and improve technique.

She even attended RTA’s Lake Placid Training Camp — an immersive experience that previewed the race course, connected her with other athletes, and deepened her belief that she belonged.

“The camaraderie at camp was incredible,” she shared later. “Chris and Elizabeth pushed me beyond what I thought I could do. They educated, motivated, and believed in me. My RTA friends became my anchors.”

Through the months of training, Olga’s mindset transformed.
She stopped comparing herself to others and began to appreciate her own progress. She learned that what mattered wasn’t her pace — it was her persistence.

Olga on her long run at Training Camp in Lake Placid

Group Open Water Swim at Triathlon Training Camp in Lake Placid

Race Day at Lake Placid: The Unexpected Turn

By the time IRONMAN Lake Placid arrived, Olga was ready. Her fitness, confidence, and determination were the strongest they had ever been.

But a few miles into the bike leg, everything changed. Another athlete crashed into her, causing a mechanical issue that couldn’t be immediately repaired. Though she was ahead of her own pacing plan, the delay cost her precious time. By the time her bike was fixed, she had missed the official cutoff and was forced to withdraw.

“I was already going to be close to the cutoff,” she said. “The mechanical put me over. It was out of my control, but that didn’t make it easier. In my eyes, DNF is DNF. I had trained for so long. I felt like I wasn’t given the chance to prove myself.”

Many athletes would have walked away. But NOT Olga.

Coach E gives Olga a final pep talk minutes before the race started in Lake Placid.

The Comeback: Refusing to Settle for Mediocrity

For Olga, quitting wasn’t an option. “I realized I’ll never settle for mediocre or accept defeat,” she said. “My kids saw me fail that day — but I wanted them to also see what happens next. I wanted to show them what tough really looks like.”
So instead of ending her season early, she made a bold decision: she would sign up for another race — IRONMAN Maryland, just nine weeks later.

With Coach Elizabeth’s guidance, RTA adjusted her plan. The focus shifted from rebuilding fitness to maintaining sharpness, confidence, and emotional resilience. Together, they managed recovery, fine-tuned her race-day strategy, and ensured she arrived at the next start line healthy and ready.

IRONMAN Maryland: A Dream Realized

Nine weeks later, Olga stood on the shores of the Choptank River, ready for redemption.

She approached the day with quiet confidence. “Race day was everything,” she recalled. “It felt like the world stood still. It was my moment to prove myself right — the underdog prevailed.”

The swim went smoothly, and even when challenges arose on the bike and run — burning feet, nausea, and mental fatigue — she never stopped moving forward. When doubt crept in, she focused on others, cheering for fellow athletes and encouraging those struggling beside her.

“I learned that I’m someone who finds strength in helping others,” she said. “Even in the hard moments, I reminded people — and myself — we can’t quit.”

Hours later, Olga crossed the finish line — an IRONMAN at last.

Her reaction said it all:
“Is it over? Finally? You mean I am an Ironman?! Where’s the bell?!”

It was raw, joyful, and real — the culmination of years of effort and months of perseverance.

Olga is all smiles on the bike course of Ironman Maryland.

Beyond the Finish Line: Redefining What’s Possible

Completing IRONMAN Maryland wasn’t just a personal victory — it was proof that strength comes in all forms. Olga didn’t fit the stereotypical image of a triathlete, and that’s exactly what made her story so powerful.

“I never thought I could do a full Ironman,” she said. “I thought I was too heavy, too slow, too busy. But we, as women, take care of everyone else first. This was me taking care of me. I needed to prove myself right — that I can do epic things.”

Her message to other women?

“Find your own pace. Love your own journey. The kids will be fine. Your marriage will be fine. Your work will be fine. There’s enough time. Take care of yourself.”

The RTA Difference

Throughout her journey, RTA Triathlon provided structure, accountability, and belief — the foundation that helped Olga succeed.

From her personalized training plan to private sessions and the community she found at camp, Olga had the support she needed to push through the lows and celebrate the highs.

As she wrote in her review:

“Post-Ironman, I can’t say how much I needed my RTA Village. The friends that supported me, the coaching that kept me going — I was ready. So ready. ‘Trust the process,’ they said. Elizabeth and Chris are the process.”

Olga, YOU ARE AN IRONMAN!!!

Final Thoughts

Olga Runs down the finish chute at Ironman Maryland.

Olga’s story is more than a race report — it’s a testament to perseverance, belief, and heart.
She reminds us that there’s no single body type, no perfect path, and no failure too final to overcome.
Her determination turned heartbreak into triumph.

And her journey proves that with the right mindset — and the right guidance — anything is possible.

Balancing Family, Career & Fitness

Wed, 17 Sep 2025 04:00:00 GMT

Andy’s Journey Back to Fitness, Family, and Fulfillment

At RTA Triathlon, we work with athletes of all abilities and backgrounds—from first-time racers to seasoned competitors—helping them prepare for their big events while balancing the demands of work, family, and life. Every athlete has a unique story, and every journey is personal.

This is Andy’s.

Starting Point: “I just wanted to get my life together.”

When Andy reached out to RTA in November 2024, his goals weren’t about podiums or medals. They were about balance, identity, and reclaiming a part of himself that had been buried under the demands of life as a husband, father of three, and professional.

“I wanted to incorporate training into my life without it being a detriment to my family,” Andy explained. “I wanted to feel like an athlete again, be healthy, and maybe even see if I could tap into the speed of my younger self.”

At first glance, Andy had the resume of a lifelong athlete. He was a four-year Division I rower in college, had cycled across the country, coached at both the high school and college levels, and completed endurance challenges including a 70.3 triathlon and a marathon. But over the years, as his family grew, his identity as “the athlete” began to fade.

“I used to thrive on big goals,” he reflected. “But once I became a dad, the wheels fell off. The personal time I once had for training seemed selfish. Fitness became inconsistent, and with it, I lost a big piece of myself.”

Andy approaching the finish chute at his first triathlon in years, looking good and feeling good!

The Challenge: Parenting, Pressure, and Perspective

Like many parents, Andy felt torn between responsibilities and passions. He admitted to wrestling with guilt whenever he tried to carve out time for exercise. “I expected parenting to come naturally, but it was harder than I thought. The early years with kids were dominated by sleep deprivation, tantrums, financial stress. The joy others seemed to find so easily in parenting felt elusive to me.”

At the same time, Andy struggled with training goals that no longer fit his reality. He kept setting lofty targets, only to fall short—leaving him frustrated and disconnected from the sport he once loved.

That’s when he decided he needed something different: structure, accountability, and a plan that would support his goals without competing against his role as a husband and father.

Andy heads off onto the bike during his triathlon while Coach Elizabeth cheers him on.

Enter RTA Triathlon Coaching

Andy began working with Coach Elizabeth (“Coach E”) at RTA Triathlon. Our approach is simple but powerful: we create customized training plans built one week at a time, tailored around each athlete’s life—family, career, and commitments included.

For Andy, that flexibility was a game changer.

“Coach E has a reputation for pushing her athletes hard when they need it,” Andy said. “But the real gift was learning how to go easy on myself. When life happened—when parenting got in the way of training—we adjusted. Instead of feeling like a failure, we made a new plan and kept moving forward.”

This was the mindset shift Andy needed:

Forget the athlete I was yesterday. Focus on the athlete I am today.

The Breakthrough: From a Race Plan to a Life Lesson

With his training back on track, Andy entered the 2025 season with renewed energy. He had races on his calendar and a clear plan to follow. But the most meaningful moment of his journey didn’t happen at a triathlon—it happened at a small summer camp race in Vermont.

Every year, Andy had returned to this camp to run a familiar 10K course he’d raced since he was 12 years old. In his prime, he ran it in 43 minutes. In 2025, he set a modest goal: 57 minutes.

At the starting line, his 10-year-old son, Caleb, announced he wanted to run too. Caleb had never gone farther than a few little league bases. Andy braced himself for disappointment—there went his plan for the day.

But then something remarkable happened.

Mile one ticked by. Caleb was still there.
Mile two, mostly uphill. Still there.
Mile three, tough terrain. Still hanging on.

Finally, Caleb cracked—briefly. But instead of quitting, he sprinted to catch up, telling his dad, “I can keep going.”
Side by side, they kept running. Mile after mile, stride for stride. They crossed the finish line together in 63 minutes—slower than Andy’s original goal, but infinitely more meaningful.

“I couldn’t believe it,” Andy said. “It was one of the best moments I’ve ever had as an athlete. I was sharing something deeply personal with my son. For the first time, we connected through my passion in a way I had always hoped for.”

The Transformation: Beyond Finish Lines

That day reframed everything for Andy. Training and racing were no longer zero-sum games where his kids “took away” from his athletic identity. Instead, they became opportunities to share experiences, teach resilience, and inspire by example.

“So yes, I had a plan for that 10K. And yes, I thought parenting would go according to plan too. It didn’t, in either case. But when things change, you adjust the plan and keep going. Forget the athlete I was yesterday—focus on the athlete I am today.”

By the end of the 2025 season, Andy didn’t just “get his life together.” He redefined what success meant: consistency, balance, and connection—with himself, his family, and the sport he loves.

Why Andy’s Story Matters

Andy’s journey is a powerful reminder that triathlon is about more than finish times. It’s about finding balance, rediscovering identity, and learning to thrive in the midst of life’s challenges.

At RTA Triathlon, we specialize in helping busy people—parents, professionals, and athletes of all experience levels—train for their big race without sacrificing what matters most. We meet each athlete where they are, provide structure and accountability, and create custom weekly training plans that flex around their real lives.

For Andy, that meant not just crossing finish lines, but sharing one with his son.

Final Thoughts

Andy’s story highlights what’s possible when passion meets intentionality, and when the right support system is in place. It’s not about chasing who you were years ago—it’s about embracing who you are today and unlocking what’s possible for tomorrow.

Or as Andy so perfectly put it:

“Forget the athlete I was yesterday. Focus on the athlete I am today.”

Andy nears the end of the bike portion of his triathlon and mentally prepares for a strong run.

IRONMAN Curse

Thu, 11 Sep 2025 21:29:02 GMT

Why Do Many Triathletes Struggle in Their Second IRONMAN?

As a coaches, we’ve seen this play out with many athletes. Their first Ironman feels magical—new experiences, high motivation, and cautious pacing. They finish with a sense of awe.

The second? That’s when expectations creep in.

Athletes want to go faster and push harder.
The adrenaline of the unknown is gone.
Comparisons to past performance take center stage.

The result? A race that often feels less fulfilling, even if they’ve improved.

The key to thriving in Ironman #2: approach it with the same humility as the first, set realistic goals, and focus on the process rather than chasing the perfect outcome.

Here's some advice based on our experience from personally coaching 100's of triathletes to have the best race possible when racing Ironman or Ironman 70.3 races.

It has to do with shifting your mindset.

In order to help ensure you have the best race experience possible at your next Ironman triathlon, here's are 6 ways to shift your mindset:

6 Ways to Shift Your Mindset For Your Next Ironman triathlon

1. Respect the Distance (Again)
Just because you’ve done it before doesn’t mean it gets easier. Approach every Ironman with humility and curiosity, not overconfidence.

2. Redefine Success
Don’t chase a PR alone. Success is about execution—nailing your pacing, fueling, and mental composure. Racing smarter can be just as powerful as racing faster.

3. Detach From Comparison
Every race is different—new course, weather, and life circumstances. Focus on this race, this day, instead of comparing to your last finish.

4. Embrace the Process, Not Just the Outcome
Stay motivated by celebrating daily training wins. Remember, Ironman racing is a journey—it’s about long-term growth, not one result.

5. Set Layered Goals
Have multiple ways to win:

A-goal: your stretch target (maybe a PR).
B-goal: strong execution (nutrition, pacing, transitions).
C-goal: finishing with resilience and positivity.

6. Train the Mind as Much as the Body
Visualization, mantras, and reframing tough moments as “expected challenges” can help you stay focused when the race gets hard.

The key: your next Ironman isn’t about proving you can finish—it’s about proving you can grow.

Hidden Benefits of Exercise

Wed, 03 Sep 2025 16:58:32 GMT

Moments of Clarity & Creativity

Confession: I had to stop several times during my run today. Not because I was tired—but because I didn’t want to lose the incredible ideas and insights that popped into my head mid-run.

For me, exercise often sparks moments of clarity and creativity, especially during lower-intensity sessions. Many of the athletes I coach tell me they experience the same thing.

Yes, training makes us physically stronger and fitter. But I’d argue the mental benefits—stress relief, endorphin release, fresh perspectives, and creative breakthroughs—are just as valuable. Sometimes it’s a work-related idea, a personal reflection, or even a new thought on being a better parent.

As coaches, our primary role is to prepare athletes for their big race—triathlon, marathon, or otherwise. But along the way, they also discover these hidden benefits: mental clarity, stress relief, and the joy, pride, and fulfillment that come with pushing boundaries and crossing finish lines.

Has this ever happened to you—your best ideas arriving while you’re moving?

Exercise isn’t just about fitness.

👉 It’s stress relief
👉 It’s fresh ideas
👉 It’s mental well-being

Yes, we train athletes for races—but the hidden benefits? Mental clarity, confidence, joy, and that priceless finish line feeling.

5 Ways to Have a FASTER Transition at Your Next Triathlon

Thu, 08 May 2025 19:28:33 GMT

Triathlon Transition Tips

Want to move up spots overall and in your age group?

WIN TRANSITION at your next triathlon! Get in and Get OUT of transition at your next race! It’s “free time” and it counts.

Do you know how often we see the majority of triathletes wonder aimlessly around Transition WASTING VALUABLE TIME during the race?

ALL THE TIME!

Do you know how often people fall short of their race goals because their transitions were less than their best? And this 100% INCLUDES the FASTEST GUYS & GALS.

ALL THE TIME!

We will teach you how to WIN TRANSITION using a simple and smart approach … with a little practice.

FAST Triathlon Transition Tips

1. Transition Set Up

Less is more. Be smart about how you lay your stuff out.

For example: your helmet should be u clipped and facing up, ready to be put on. Same with your sunglasses… they should be open and ready to put on. Your sneakers should be behind your bike shoes and toward the back of your stuff (if you don’t keep them clipped to your pedals).

2. Know your location

Make sure you know how to find your transition location.

It’s important that you can get there from “swim in” (where you’ll enter transition after your swim) and “bike in.” Be sure you can find your spot even WITHOUT your bike parked there,… because it won’t be there (you’ll have it with you) in T2. Often, a visual marking within transition can help you find where you need to go.

3. Think in advance

Where am I located & what do I have to do?

As you’re finishing your swim and as you’re finishing up on the bike, begin to think about exactly where your transition area is located and what you’re going to do & in what order you’re going to do it in once you get there.

4. Avoid sitting still

Always be moving toward the finish line when possible.

Avoid standing still in transition when you can do whatever you have to do once you’re on the bike or as you’re running / jogging / walking out of T2. If you need to catch your breath, do it once you’re rolling on the bike.

For example: for T2,… once you have your sneakers on, grab your race belt & bib number, hat, sunglasses, gels, … and put them on as you’re jogging to the run exit.

5. PRACTICE & Rehearse

The more you practice (anything) the faster and smoother it will become.

Triathletes swim, bike and run multiple times each week but how often do you practice transition? Transition time counts, JUST LIKE your swim, bike and run times.

Practice removing your wetsuit. Practice putting on your sunglasses, then helmet and clipping the strap. Practice your bike mount and dismount - regardless of how you plan to do it.

Building Self Belief for Triathletes

Wed, 09 Apr 2025 14:15:54 GMT

Self Belief for Ironman Training & Racing

Self belief is POWERFUL.

As a triathlete, self belief is an important skill one can develop.

Self belief is loosely defined as a person's trust in their own capabilities and their ability to succeed.

Contrary to what many believe, self belief isn’t something you just have—it’s something you build, like a muscle.

Here's how to start developing it, step by step:

1. Keep Promises to Yourself

Start small. Say you’ll do something—then actually do it.
Whether it’s going for a run, waking up on time, or finishing a task, every follow-through is a brick in your self-belief foundation.

🧠 “If I say it, I mean it. If I mean it, I do it.”

🏅If you sign up for a race, do what’s necessary to prepare for it. Be consistent in your training.

2. Get Comfortable Being Uncomfortable

Confidence doesn’t come from doing easy things. It comes from doing hard things and proving you can survive discomfort.

💬 "That was scary... and I did it anyway." That feeling? That’s growth.

3. Quiet the Inner Critic

Notice when you’re talking trash to yourself. Would you say that to a friend? No? Then why say it to yourself?
Replace “I can’t” with “I’m learning to…” or “I haven’t yet.”

🧘 Your inner voice becomes your outer reality—make it one that backs you up.

4. Stack Small Wins

Self-belief builds from evidence. So gather proof:

Finished a tough workout? Win.
Said no to something that drained you? Win.
Asked for help instead of pretending you were fine? Win.

🏆 Small wins add up fast—and they fuel the fire.

5. Surround Yourself with People Who See Your Potential

The right people reflect your power back to you. Let go of those who only point out your flaws.

👥 Borrow belief from others (coach, Tri Club, training partners, ect) until you grow your own.

6. Take Action Before You Feel “Ready”

Confidence isn’t the prerequisite, it’s the result. You won’t feel 100% ready—and that’s okay. Show up anyway.

🚀 You build belief by doing the thing scared, not waiting for fear to disappear.

⚡️Not sure where to start or what to do? Hire a professional to help guide you.

Get Started with a Simple & Realistic Routine designed for an Ironman 70.3 / Ironman triathlete.

Training for an Ironman 70.3 or Ironman is no joke—but if you're even thinking about it, you've already got the spark.

Complete the form below and we'll send you a simple & realistic self-belief routine specifically for someone stepping up to that challenge:

INCREDIBLE Swim Before/After

Mon, 24 Mar 2025 21:41:44 GMT

Making BIG Swim Improvements

Swimming is the downfall of many triathletes, but it doesn’t have to be.

Nick is the athlete in the video below.

We are currently overseeing his coaching program as well as working with him 1 on 1 to improve his swim technique as he trains to prepare for his second Ironman 70.3 at Musselman.

When we first started with Nick, he could “swim” but not great. His technique was a mess (as you could see) and his breathing was off. He couldn’t swim very far without having to stop to catch his breath.

In his first Ironman 70.3 Nick had a swim time of 59 minutes 😬. Not great!

However, he wanted redemption and committed to improving.

BIG Improvements

💪Needless to say, he has already made tremendous gains. In the “BEFORE” video he was swimming 2:10+/100 yards and struggling to swim much more than 50 or 100 yards without stopping. In only 2 weeks following our first 1 on 1 session, in the “AFTER” video, he was swimming 1:45/100 FOR DISTANCE. Most recently, Nick CRUSED his 500 yard swim test as part of his training program and averaged 1:35/100!

DO THE WORK!

🫵It doesn’t matter how good your coach is or how awesome your training plan is, NONE OF THIS IMPROVEMENT happens without Nick’s commitment to “doing the work.”

SHOUT OUT TO NICK - Keep up the good work!

Swim Corrections
+ Tips How to Swim Faster

Virtual Group Zwift Rides - 2025

Mon, 06 Jan 2025 23:23:34 GMT

Our virtual (coached) group rides are back! These will be fun, challenge your fitness and add accountability to your winter triathlon training routine.

Starting Saturday, 1/11 we will resume our virtual rides on Zwift.

And while we understand it’s possible the times offered may not be what you’re used to, the ACCOUNTABILITY and FUN of working out along side others is DEFINITELY worth it.

Details below.

THE PLAN:

WHAT: Structured Group Rides led by Coach Chris (i.e. we aren't just riding - unless you want to. We're doing an actual workout if you download/upload the ride file at the very bottom of this page.)

WHEN: *Saturday's @ 8:30am
(Jan. 11 until ~March 29)
*Check Team App for any changes

WHERE: Zwift & Zoom
(Team app for login info)

WHO: Current Team RTA Club members

HOW: Coach Chris will send a "Meet Up" via Zwift each week for the ride. Details below. Zoom info can be found in the Team App (it will be the same, weekly reoccurring meeting)

If you would like to be a ride leader for a mid week ride or an alternative ride time for Saturdays, please email Chris for more info.

Here’s the Deal:

–> Do the planned trainer ride created by Coach Elizabeth ... OR

(RTA Coached Athletes: please do your scheduled ride in TP.
This will be accessed on Zwift the same way as usual,
EXCEPT you will need to SELECT THE WORKOUT FILE AT A DIFFERENT TIME

(Non Coached Athletes are welcome to download the weekly workout
from below and load it onto their Zwift account in order to take advantage
of the structured nature of the workout while doing the same/similar ride as everyone)

–> Whatever your coach or training plan says… OR

–> "Free Ride" and change our gears as you see fit

REGARDLESS of what you decide to do, we'll have it set so YOU WILL STAY WITH THE GROUP within Zwift.

This is FREE and OPEN to ALL CURRENT RTA CLUB MEMBERS.

Workouts will be done based on:
– % of FTP (functional threshold power) so consider doing an FTP test in advance if necessary.
… & we’ll include cadence targets as well

Fine Print:
- You need to be on Zwift (it's a nominal monthly subscription & you can cancel at anytime).

- Workouts will be approximately 60 minutes and will slowly increase week over week.

- ALL fitness and ability levels are welcome. Feel free to ride shorter or longer if you wish (ZERO judgement)

- While a “smart trainer” (i.e. Wahoo Kickr, Tacx, CycleOps H3 Smart Trainer, ect) is ideal, ANY bike trainer will work. Don't have a smart trainer? Here's something that will help get you set up.

- Workouts will be given in Power (watts) based off of what you have your FTP set at. More help here. If you're an RTA coached athlete, make sure your FTP reflects you most recent test numbers. We greatly prefer a 30 min FTP compared to many of the other options. Contact Coach E if you have questions.

- DON’T BE LATE. The ride WILL start without you, and sadly you will be left behind (sorry!). UPDATE: You can now actually join up to 30 minutes late, BUT you may not be doing the actual workout in sync with the rest of the group.

- Bring a POSITIVE ATTITUDE... this is one of the things you truly CAN control

Just as we have done in the past, we will create and share the ride files (AT THE BOTTOM OF THIS POST) created by Coach Elizabeth. This way, if you have Zwift, you can program the workout for the ride or you can use the file to do on your own when it’s more convenient.

[RTA Coached athletes can skip this step. The ride should show up in your Training Peaks folder within Zwift just like the the rest of your rides]

RIDE FILES WILL BE POSTED AT THE BOTTOM OF THIS POST. We will alert you via the Team App once they are posted.

IN ADVANCE OF THE RIDE:

1. You MUST follow Coach Chris (Zwift: Chris Kaplanis #RTAtri). This allows him to send the invite. You'll do this using the Zwift Companion App (the light blue one). Need Help? Watch this :15 sec video. Adding #RTATRI at the end of your name will help us and others identify you.

2. Download the Zwift workout file below AND import the file to Zwift.

You'll need to go to the "Zwift" folder on your computer THEN the "Workout" folder THEN Zwift ID folder and paste the downloaded workout here.

-->Zwift workout files are saved under Documents/Zwift/Workouts/YourZwiftID as “.zwo” files.

HELP: HERE'S SOME MORE HELP.
(go to "Importing Custom Workouts" .... ".zwo Files"

After the you do this, the ride file will be found in the "Custom Workouts" tab within Zwift. We recommend checking inside Zwift to ensure you did it correctly, especially the first time.

DON'T SEE THE RIDE FILE ON ZWIFT?: If you do NOT see this ride file in Zwift, then try DELETING "workout.files" from the same folder you added the ride file to. Close out Zwift, reopen Zwift and re-check your Custom Workouts folder to see if it appears.
...Also make sure Zwift is up to date and running the latest version on ALL devices you may use (i.e. Phone, Computer, tablet, ect)

**If you're an RTA Coached Athlete this will show up in your Zwift Training folder within the app just like with all of your other bike workouts.

3. On the day of the ride, get on Zwift a few minutes early to ensure everything's good and ready to go at ride time.

MEET UP INSTRUCTIONS -- READ CAREFULLY:
To join the Meet up... go into Zwift:

1. Click RIDE

2. Click "Join the meet up"
From the Home screen, you should see "Chris Kaplanis #RTAtri... Meetup" (YOU MUST DO THIS BEFORE YOU SELECT THE WORKOUT FILE)...Then you'll be riding in place on a bike trainer (virtually) along with everyone else prior to the start.

3. Select Ride File (if you want to do the planned workout, ... you don't have to... you can ride as you please or choose a different workout)
Once your Avatar is with the Zwift world... CLICK --> MENU --> Workouts (icon on top right) --> Custom Workouts --> "Name Of This Week's Workout" --> WORKOUT --> BACK

4. Begin pedaling and start warming up. At the time of the START OF THE RIDE, YOU MUST BE PEDALING.
MORE ASSISTANCE

(we will set up the Meet Up)
QUESTIONS, comments or suggestions... please comment below or contact Chris directly.

RIDE FILES & DATES:

1st Time? --> TEST THIS IN ADVANCE if it's your first time doing this...
i.e. download and make sure it appears in your "Custom Workouts" within Zwift. Need help?)

TEST RIDE FILE - S2-R1_Juggernaut_1.12.21

Saturday, 1/11/25 @ 8:30AM - RIDE FILE

Saturday, 1/18/25 @ 8:30AM - RIDE FILE

Saturday, 1/25/25 @ 8:30AM - RIDE FILE

Saturday, 2/1/25 @ 8:30AM - RIDE FILE

Saturday, 2/8/25 @ 8:30AM - RIDE FILE

Saturday, 2/15/25 @ 8:30AM - RIDE FILE

Saturday, 2/22/25 @ 8:30AM - RIDE FILE

Saturday, 3/1/25 @ 8:30AM - RIDE FILE

Saturday, 3/8/25 @ 8:30AM - RIDE FILE

Saturday, 3/15/25 @ 8:30AM -

Saturday, 3/22/25 @ 8:30AM -

Saturday, 3/29/25 @ 8:30AM -

GRATEFUL

Tue, 31 Dec 2024 05:00:00 GMT

Record Breaking Year in Every Sense!

As our 14th year coaching professionally comes to a close we would like to say THANK YOU!

We are beyond grateful for EVERYONE we have worked with and crossed paths with over the years.

2024 was a record breaking year in every sense of the meaning as we ended the year with 194 club members and helped more people achieve their dreams than ever before.

From first time triathlon finishers to first time Ironman finishers. Barriers were broken and personal bests were earned. From world & national championship podium performances to marathon greatness (6 world majors under 3 hours!!!)

Our athlete’s successes mean the world to us. BUT even more important than results are the countless lives we have changed while working with our athletes. The subtle texts, emails and notes we receive mean more to us than ANYTHING.

Thank you all once again for allowing us to live our dream while helping others achieve theirs.

2025 is poised to be another EPIC YEAR! LFG!!!

Coaches Chris & Elizabeth Kaplanis

Marathon Training w/ Limited Time & a Busy Schedule

Wed, 04 Dec 2024 15:30:47 GMT

How I CRUSHED My Marathon

I'm turning 40 in two weeks and I recently CRUSHED my first marathon in 13 years.

I had BIG goals and my expectations were high and I felt like it was now or never.

It's also important to note that we have two young kids, travel a lot and our weekly work schedule is never the same.

Here's are my 5 takeaways from finishing the Philadelphia Marathon and going sub 3 hours for the first time (6:45/mi).

My biggest supporters greeted me at the finish

My 5 Takeaways From My Marathon

Don't feel like reading? Check out my :90 second video below.

✅Worked with an experienced Coach

Even though I am an experienced athlete and coach myself, it was incredibly valuable to have someone else oversee my training program. Left to my own, I could very easily "over do it" and end up injured or simply not getting the maximum fitness gains.

Hiring a run coach is a no brainer if you are a beginner. And if you are an intermediate/advance athlete with specific goals, an experienced coach may be exactly what you need to achieve what you set out for.

✅100% flexible and dynamic schedule
(2 young kids, busy at work, travel, ect)

Even though I'm very planned and organized in life, things unexpectedly change ALL THE TIME! Having a flexible training schedule that can be changed when needed is invaluable.

✅Training < 30mi/week

This is on the very low side of mileage when training for a marathon. Running takes a toll on your body and I wanted to make sure my fragile, old man, self didn't get answered. Fortunately, as a triathlete, I am a competent swimmer and have a bike so I incorporated 1-2 swims and 1 bike workout each week to supplement my run training.

Fun fact: Even if you are a pure runner and have zero desire to do a triathlon, learning how to swim and incorporating it into run training is a secret weapon. I cannot tell you how many times marathoners have come to us for training and after learning how to swim, incorporated it into their marathon prep only to earn 10, 15, 20+ year PRs. NO JOKE!

✅Race plan (pacing, nutrition, ect) presented was PERFECT!

Having a race day plan and sticking to it is critical. Coach E gave me a perfect plan and all I had to do was execute. And I did. When you have a smart plan, there is no guess work on race day.

✅Next day - muscles were definitely fatigued, but I felt surprisingly good.

This was a pleasant surprise. Something I did not anticipate. When I race, I EMPTY THE TANK and leave it all out there. I expect NOT to feel so great in the hours and days immediately following the event. This time was a different story.

Thinking of Hiring a Coach?

If you have a race coming up and would like to really see what you're capable of, why not hire a coach?

You can learning more about our coaching options, here. We work with both runners and triathletes.

Interested? Send us a message and we would be happy to give you a ring at your convenience to explain how it works.

:90 second Video

NEW Nutritional Supplement Partnership

Fri, 22 Nov 2024 19:15:24 GMT

AG1 and RTA Triathlon Team Up!

We are thrilled to announce our new partnership with AG1!

It's time to take control of your health routine and only take the supplements your body truly needs. AG1 is a daily health drink packed with nutrients to help alleviate bloating, support sustained energy and whole body health.

Through this partnership AG1 will offer RTA coached athletes and Team RTA Tri Club members exclusive deals and samples on their best in class daily nutritional supplement. Additionally, AG1 will be one of the top sponsors of our 4 destination triathlon training camps.

Click here to get 10 FREE Travel Packs w/ your first subscription purchase.

Comprehensive and Convenient Daily Nutrition Made Simple

Support your immune defense, energy & metabolic efficiency, and mental performance with AG1. One scoop contains a science-driven formulation with comprehensive nutrients that work together to deliver foundational nutrition to support whole body health.

photo credit: drinkAG1.com

Better Finishes Start Here

photo credit: drinkAG1.com

Trusted by the world’s best IRONMAN® athletes

photo credit: drinkAG1.com

Learn more about AG1, here.

Click here, to get 10 Free Travel Packs when you purchase your first AG1 subscription.

Flying High at Ironman Lake Placid

Mon, 28 Oct 2024 19:21:48 GMT

From 30,000 ft to the Lake Placid Finish Line

How (& where) in the world does a commercial airline pilot have the time and ability to train for an Ironman triathlon? Good question!

10 years after volunteering at the Ironman World Championship in Kona, HI, Shannon Harlow became an “ironman” and crossed the finish line at Ironman Lake Placid with a smile on his face.

Below is a short Q & A with Shannon.

We hope this serves as inspiration to others as well as highlights his achievement.

How and Why did you get into triathlon?

I was an athlete growing up, but I always played team sports and never “ran for fun”.

Hawaii was the first place I lived where I didn’t have a team to play with so I started going for runs to see the area and stay in shape. After I did my volunteer shift at the Ironman World Championship in Kona, HI, I was told I had to come back to the finish line at midnight. I knew I was in for something special.

The finish line atmosphere was incredible and the inspiration was through the roof. The energy was palpable. It was then I decided that one day I was going to do an Ironman triathlon.

This experience served as the spark that lit my fire.

2014 Ironman World Championship finish line. Credit: Photo Courtesy: Nils Nilsen/IRON

Why did you decide to hire a coach and more specifically RTA to help prepare you for your races?

I did my first big season of races just as an RTA Team Member, which was helpful on its own, but I knew before I could make the leap to the full Ironman, we needed to dive into the deep end of coaching and get 1 on 1 assistance for all aspects of training.

As a pilot, I have a weird work schedule so the ability to talk to a professional triathlon coach multiple times a week to change, adjust, move, and just mess with my schedule was so helpful.

I’m not sure how I found RTA, but I’m sure glad I did. I usually have high confidence in myself, but Chris and Elizabeth turned it from blind confidence to knowing exactly what I was about to do and doing it well! That was priceless.

Shannon digs deep with less than 2 miles to go.

Outstanding coaching, Incredible race support, awesome social events, and overall just an all-around great group of people.”
- Shannon

Coach E giving Shannon encouragement on the final part of the Run in Lake Placid

You recently completed your first IRONMAN in Lake Placid, what was that like?

It sucked, in the best way possible.

The swim was fun. Though the second loop was a bit congested.

The bike was just long. The sights were incredible. I was riding my race, being patient as other athletes passed me because I knew I would be passing them in the run.

Every marathon I’ve run, I’ve had problems cramping towards the end of the race. Not this time. We ran everything except the big hills and aid stations. With the knowledge I gained from my Coaches, I fought off cramps.
I started the race with a random goal to beat the sunset, not knowing what time I was going to cross the start line, I had no idea if it was even possible. Sunset was 8:30pm, I told everyone on the last mile to hurry up and beat the sun, we crossed the line at 8:29:31 pm. I beat the sun!

Shannon is out of the water after a great swim and off to T1.

Working through the run

What was the best part of the race?

The swim was the most fun, but the run was the best part because it was a mental and physical battle. It was a blast!

What would you do differently next time (if anything)?

Not run out of salt pills on the bike. I knew I was running low, but I didn’t slow my consumption until it was too late so I went the last 40 minutes without salt when I should have spaced out the last few more.

What was going through your head when you crossed the finished line?

HOLY SHIT! I got to see my coaches, then my wife, then my mom all while completing a goal I set 10 years ago.

Shannon flys through the finish line,... just before dark!

Join this crew and you’ll do things you never thought imaginable!” -Shannon

The captain has safely landed at his Ironman finish line in Lake Placid

Any general advice you'd give to others thinking about doing an Ironman?

Get a coach, and remember this is supposed to be fun.

It was never a question if I would finish the race because I knew I had the best training program for me. It was fluid and it was adjusted for me whenever necessary.

The online training plans I have used in the past always left me questioning my preparedness on race morning.

With a coach, that was never a thought. The whole process was a ton of fun, and that’s really what it’s all about.

Top 3 Marathon Mistakes to Avoid

Thu, 05 Sep 2024 15:34:13 GMT

3 Marathon Mistakes

RTA Coached athlete, Fung Lam, on his way to a 2:47 and new PR at the Berlin Marathon.

Running a marathon is EPIC!

Anyone can do it, but there are a lot of common mistakes that can easily be avoided in order to keep you healthy, maximize results and complete the race in a time you will be proud of.

Here are the top 3 marathon mistakes we often see.

FREE Marathon Webinar

- Short Video -

1. Running TOO Fast

The biggest mistake endurance athletes make is that they run too fast (even when they think they’re going easy) on their “easy” days. As a result, they fail to meet the objective of the training session. Whether it be meant to build their “aerobic engine” or it be an active recovery day. This leaves athletes in the “grey zone” and often leads to them plateauing in performance and / or NOT improving as quickly as they could otherwise.

Being disciplined and having a coach to provide additional accountability helps significantly.

2. Aggressive Mileage Ramp

Week over week mileage should not increase any more than 10% for most runners. Ramping up mileage too quickly or adding intensity too soon, significantly increases the risk of injury.

3. Neglect Fueling & Nutrition

Properly fueling on race day, can make a HUGE difference in how you feel and ultimately your results. However, it should not be done only on race day. A proper nutrition protocol while training will produce more effective training sessions and help you to recover quicker.

Also, fueling while training allows athletes to figure out the correct dosage and the products that agree with their stomach and work best.

Nutrition is composed of 3 parts:
-Hydration - 1 bottle per hr (~24 oz)
-Calories - men: 275; women: 260 / hr
-Electrolytes - depends on product (~700 mg sodium / hr)

(Amounts listing 👆 are starting points and need to be practiced and tweaked as necessary BEFORE race day)

FREE Live Marathon / Half Marathon Webinar

Wed, 14 Aug 2024 16:04:38 GMT

“Marathon (Half) Mistakes to Avoid”

Fill out form below and we'll send you the recording :)

Learn how to prepare for and run a successful marathon (or half marathon).

Running a marathon or half marathon is EPIC, but so many times runners make stupid mistakes that could have easily been avoided.

When: LIVE - Tuesday, 9/10/24 @ 7pm
*This webinar will be recorded and available for those who register, but cannot attend the LIVE event. You MUST register to receive the recording and accompanying slides.

Where: Zoom

Who: YOU!

Why: Don't be silly

OUTLINE:
-Training
-Race day Nutrition
-Pacing
-Mental Strategies
-What to wear
-Race week

Presented by professional endurance coaches, Chris and Elizabeth Kaplanis RTA will discuss common marathon training and racing mistakes and how you can avoid them.

Since 2010, the husband/wife duo have helped prepare a countless number of runners - from first timers to sub 3 hour finishers, prepare for their big race.

RTA at Ironman Lake Placid

Thu, 01 Aug 2024 17:00:00 GMT

2024 IMLP by the Numbers

Thinking about signing up for Ironman Lake Placid in 2025?

Each year we have a BIG presence at Ironman Lake Placid.

It's ICONIC.
We LOVE it.
We KNOW it.
And we consider it OUR RACE!

The FEELING and SENSE OF ACCOMPLISHMENT of crossing the finish line is something that simply cannot be described. It MUST BE EXPERIENCED!

If you are considering Lake Placid for next year we would LOVE to help you prepare. We KNOW this race and we would love to help you using our coaching expertise and deep knowledge of the race / venue.

Below we will share Team RTA's 2024 experience in Lake Placid, "by the numbers."

IRONMAN Lake Placid 2024:

30 athletes affiliated with RTA started the race.

13 were RTA coached athletes.

-All of our coached athletes made it to the start line

-Unfortunately Team RTA had 5 add’l affiliated athletes who we were NOT coached by us and did NOT start the race

-12 of the 13 Finished.

-5 were first time Ironman finishers (all of our first timers finished!)

-7 were multiple IM finishers (4 earned PR’s!)

The 1 athlete that didn't finish, made it to mile 13 of the run before enduring a fractured pelvis and getting pulled.

Of the 12 that finished, 8 EXCEEDED their on paper, *pre race written time goal.

-4 min faster
-6 min faster
-8 min faster
-9 min faster
-40 min faster
-46 min faster
-1:10 min faster
-1:17 min faster

*We establish a pre race predicted TARGET finish time including TARGET times for ALL splits …including transition, for all of our coached athletes. With those splits we establish an execution strategy including pacing & nutrition.

The 3 athletes that were slower than their goal time:

-1 was within 15 min
-1 was within 25 minutes.
-The third athlete endured a medical on the run.

In a situation where he would normally have been pulled off the course, one of his RTA teammates who was also racing, helped flag down EMS and get him cleared . He proceeded to walk and finish his mission—still finishing only 1:05 minutes past his goal time.

Of the 8 athletes that exceeded their target, 4 of the 8 FINISHED WITHIN 10 MINUTES OF THEIR ON PAPER WRITTEN TIME GOAL.

Those are some pretty precise race predictions. 10 minutes...of a possible 17 hour day.

CONGRATS again to EVERYONE who raced!!!

Coach E and Doug embrace at the finish line of Ironman Lake Placid.

Thank you Coach! I’m still smiling and filled with pride and joy of finishing Ironman Lake Placid! It was such a spectacular day and I felt so prepared. Thank you so much for your excellent coaching that enabled me to accomplish my goal!"
-Doug G

Damon shows his emotions as he crosses the finish line of his first Ironman.

These coaches and this team will give you all of the motivation, preparation, training, support, caring, confidence, accountability, and community you could ever possibly need to set and accomplish your goals.”
- Damon

5 Ways to Improve Your Triathlon Transitions

Mon, 01 Jul 2024 04:00:00 GMT

Faster Triathlon Transitions

Do you want to improve your triathlon transition times at your next race?

Of course you do!

Better transition times can be the difference of beating your friends, finishing on the podium or simply finishing in the top 50% of your age group.

No matter what your personal goal(s) is, transition is "FREE TIME" and it COUNTS! The good news is it's a lot easier than your think to get in and get out of transition much faster than you already do.

Below we will share a few simple ways how you can speed up your triathlon transition times.

WIN Transition at Your Next Triathlon

Triathletes often dedicate countless hours each week toward training to become faster swimmers, cyclists and runners. However, most do not practice their "transitions" and as a result their transition times stink!

Do you know how often we see the majority of triathletes wonder aimlessly around Transition WASTING VALUABLE TIME during the race? ALL THE TIME!

Do you know how often people fall short of their race goals because their transitions were less than their best? And, this 100% INCLUDES the FASTEST GUYS & GALS.

ALL THE TIME!

We will teach you how to WIN TRANSITION using a simple and smart approach.

Below are 5 tips to help you have a faster triathlon transition at your next race.

5 Tips for a Faster Transition

1️⃣Transition Set Up

Less is more and be smart about how you lay your stuff out. For example: your helmet should be u clipped and facing up, ready to be put on. Same with your sunglasses… they should be open and ready to put on. Your sneakers should be behind your bike shoes and toward the back of your stuff (if you don’t keep them clipped to your pedals).

2️⃣Know Your Location

Make sure you know how to find your transition location. It’s important that you can get there from “swim in” (where you’ll enter transition after your swim) and “bike in.” Be sure you can find your spot even WITHOUT your bike parked there,… because it won’t be there (you’ll have it with you) in T2. Often, a visual marking within transition can help you find where you need to go (like a trash can). It can also be help to have a brightly colored towel in your transition area.

3️⃣Think in Advance

Where am I located & what do I have to do? As you’re finishing your swim and as you’re finishing up on the bike, begin to think about exactly where your transition area is located and what you’re going to do & in what order you’re going to do it in once you get there.

4️⃣Avoid Sitting Still

Always be moving toward the finish line when possible. Avoid standing still in transition when you can do whatever you have to do once you’re on the bike or as you’re running / jogging / walking out of T2. If you need to catch your breath, do it once you’re rolling on the bike.

For example: for T2,… once you have your sneakers on, grab your race belt & bib number, hat, sunglasses, gels, … and put them on as you’re jogging to the run exit.

5️⃣PRACTICE & Rehearse
Triathletes swim, bike and run multiple times each week but how often do you practice transition? Transition time counts, JUST LIKE your swim, bike and run times.

The more you practice (anything) the faster and smoother it will become. Practice removing your wetsuit. Practice putting on your sunglasses, then helmet and clipping the strap. Practice your bike mount and dismount - regardless of how you plan to do it.

Simple Swim Tip for Triathletes

Wed, 19 Jun 2024 18:00:00 GMT

Easy Correction for a Common Swim Flaw

It's no secret, one of the biggest barriers to entry for triathlon is swimming. This is for a lot of reasons, but especially because swimming is a very technical sport.

Unless you on 'swim team' growing up, most people struggle to become proficient swimmers.

Fortunately, as professional triathlon coaches, one of the services we offer are swim lessons via our 1 on 1 Sessions.

Each year we work with well over 100 athletes of ALL abilities to help get them swimming. Some are starting from scratch and others are looking to get FASTER.

Every athlete is unique and faces their own challenges when it coms to swimming but there are definitely a handful of common flaws we see often.

Below we will share one of them that happens to have a fairly easy correction and typically yields quick results.

Coach Chris offers a technique correction during a 1 on 1 Swim Session

Swim Tip for Triathletes

A common flaw we see among triathletes is that their hand “slips” through the water as they stroke instead of actually gripping the water and moving more of it (to go faster!).

Focus, First

First, become hyper focused on how your hand is moving through the water as you stroke. You want to make sure your FINGER TIPS are facing DOWN and your PALM is facing BACK all the way through your stroke.

Sometimes athletes can actually feel they are doing it incorrectly when you bring it to their attention, but many times video (even above water footage) really helps the athlete actually SEE what they are doing (or not doing).

Then,… the very simple correction: FINGER TIPS DOWN, PALM FACING BACK can bring IMMEDIATE RESULTS,….

Practice & Repetition

HOWEVER, you will have to practice it and get lots of repetition in order to reprogram yourself and make it stick. …

And yes, it is common for it to feel harder at first or take more effort initially. It’s because you are just not used to moving this way.

Check out the video below for a visual and explanation from Coach Chris.

FREE Webinar: Race Fueling & Nutrition

Wed, 29 May 2024 16:49:23 GMT

Race Fueling & Nutrition for Endurance Athletes

Fill out form below and we'll send you the recording :)

✅Simplified, easy & actionable information. Refine your current plan or begin to formulate your first nutrition plan. No sales pitch or single sided nutrition sponsorship / affiliation bias.

When: LIVE - Tuesday, 6/4/24 @ 7pm
*This webinar will be recorded and available for those who register, but cannot attend the LIVE event. You MUST register to receive the recording and accompanying slides.

Where: Zoom
Who: YOU!
Why: It can make or break your race

Register in advance for this webinar:

After registering, you will receive a confirmation email containing information about joining the meeting

Presenter:

Elizabeth Kaplanis
Professional Coach & Co-Founder of RTA Triathlon

FREE Webinar: Swim FASTER 2.0

Mon, 11 Mar 2024 15:08:17 GMT

Helping Triathletes Swim FASTER

Fill out form below and we'll send you the recording :)

Join us for one of our most popular webinars
(this webinar reached capacity (100) last year in less than 5 days)

If you are a triathlete and want to learn the most effective ways to improve your swim, this webinar is for you.

When: LIVE - Tuesday, 3/19/24 @ 7pm

*This webinar will be recorded and available for those who register, but cannot attend the LIVE event. You MUST register to receive the recording and accompanying slides.

Where: Zoom

Who: YOU!

Why: A good swim, sets up a great race

Coach Elizabeth offering swim instruction during a triathlon training camp

1 on 1 Swim Instruction
w/ RTA Triathlon

LEARN MORE

Presenter:

Chris Kaplanis
Professional Coach & Co-Founder of RTA Triathlon

RTA Triathlon - BLOG

IRONMAN Lake Placid Course Preview & Tips for Success

IM Lake Placid: Course, Strategy & Tips

IRONMAN Lake Placid

FREE Webinar: Triathlon Nutrition

Triathlon Nutrition for Training & Racing

FREE Webinar: Swim FASTER 2.1

Helping Triathletes Swim FASTER

EPIC. SUCCESSFUL. FUN.

Non-Swimmer to Ironman 70.3 Finisher

Andrew's Journey of Growth, Grit & Confidence

IRONMAN Training for Athletes in Their 40s

How to Build a Strong, Smart, and Sustainable Plan (NJ & NY Triathlon Coaching)​

Olga’s Ironman Journey: Turning Setbacks into Strength

​Redefining Possible

Balancing Family, Career & Fitness

Andy’s Journey Back to Fitness, Family, and Fulfillment

IRONMAN Curse

Why Do Many Triathletes Struggle in Their Second IRONMAN?

6 Ways to Shift Your Mindset For Your Next Ironman triathlon

Hidden Benefits of Exercise

Moments of Clarity & Creativity

5 Ways to Have a FASTER Transition at Your Next Triathlon

Triathlon Transition Tips

FAST Triathlon Transition Tips

Building Self Belief for Triathletes

Self Belief for Ironman Training & Racing

INCREDIBLE Swim Before/After

Making BIG Swim Improvements

Virtual Group Zwift Rides - 2025

GRATEFUL

Record Breaking Year in Every Sense!

Marathon Training w/ Limited Time & a Busy Schedule

How I CRUSHED My Marathon

My 5 Takeaways From My Marathon

NEW Nutritional Supplement Partnership

AG1 and RTA Triathlon Team Up!

​Comprehensive and Convenient Daily Nutrition Made Simple

Flying High at Ironman Lake Placid

From 30,000 ft to the Lake Placid Finish Line

Top 3 Marathon Mistakes to Avoid

3 Marathon Mistakes

FREE Live Marathon / Half Marathon Webinar

“Marathon (Half) Mistakes to Avoid”

Webinar Recording

RTA at Ironman Lake Placid

2024 IMLP by the Numbers

5 Ways to Improve Your Triathlon Transitions

Faster Triathlon Transitions

WIN Transition at Your Next Triathlon

5 Tips for a Faster Transition

Simple Swim Tip for Triathletes

Easy Correction for a Common Swim Flaw

Swim Tip for Triathletes

Focus, First

Practice & Repetition

FREE Webinar: Race Fueling & Nutrition

​Race Fueling & Nutrition for Endurance Athletes

Webinar Recording

FREE Webinar: Swim FASTER 2.0

Helping Triathletes Swim FASTER

Webinar Recording

How to Build a Strong, Smart, and Sustainable Plan (NJ & NY Triathlon Coaching)

Redefining Possible

Comprehensive and Convenient Daily Nutrition Made Simple

Race Fueling & Nutrition for Endurance Athletes