Incorporating a CORE strengthening routine into your weekly training regimen is advantageous for triathletes & runners (or just about ANYONE), but sadly it is often overlooked and not prioritized.
Below we will briefly discuss what your core is and how you can make it a part of your weekly training routine. At the very bottom, you’ll find a video with a few exercises to get you started.
When it’s ❄️COLD & SNOWY❄️ outside, turn up the 🔥HEAT🔥 inside on the treadmill.
Each December, just before the new year, I go for a run on a discrete and private snow-covered road in Lake Placid. I use this run as a time to reflect on the previous year. Here are a few thoughts that came to mind as we close out the 10th year of RTA…
Achieve MORE With Accountability
Whether you’re driven to race OR if you simply enjoy a healthy lifestyle, creating a routine and having ACCOUNTABILITY is a total GAME CHANGER.
When you have accountability, you’re much more likely to stay on track and achieve your goals.
Have DIRECTION & PURPOSE for your goals
Many events are too hard, long, and difficult to race or participate in on a whim. When the going gets tough – and it will – it is purpose that will help drive you forward.
We always encourage our athletes determine what their purpose is BEFORE getting started on their journey. Some common (yet general) examples include:
Do you want to know how to become the very best triathlete you can possibly be? Being a successful triathlete can largely be attributed to your commitment and discipline as long as you’re doing the “right things,” that is.
Below, I’m going to save you YEARS of learning and “figuring things out” and tell you exactly what to do.
Over the last 10 years of coaching, we have in fact learned a lot from our athletes. Everything I’m going to share with you is based on what we have seen the most successful people DO over the years.
Did you know that you get stronger and fitter in periods of recovery?
Yes, it’s true.
However, despite the fact that recovery is one of the biggest pieces to the the fitness puzzle, amateur athletes (runners, triathletes, cross fitters and everything in between) don’t take it very seriously.
Next to quality sleep (the MOST important part of recovery), stretching should be incorporated into your daily and weekly routine. Below we will discuss why this is so important and also share a few of our favorite stretches for triathletes and runners.
Athletes regularly have to reframe their goals. This can be for a variety of reasons, but today we’re going talk about how you can use “forced” extra time to become a better cyclist.
Recently, smart trainers, as shown here, have been blowing up!
Obviously, bike trainers in general, allow for workout efficiency and specificity… not to mention shelter from crappy weather. If you don’t have one, I would recommend one.
Smart trainers, however, add some serious additional value to the idea of riding inside.
“What Kind of Bike Should I Buy?”
If you’re new to triathlon, you may be asking yourself, should I buy a road bike or a tri bike. We get this question all of the time.
“Can I Do It?”
Can I do a triathlon? Can I finish the IRONMAN®? Can I run a MARATHON? Can I learn how to swim, bike or run FASTER?
This can be applied to ANYTHING, but we get it all the time. “Can I do it?” “IT” can be WHATEVER.
Here’s our response…
Forced Extra Time
This is the time of year many of us get to put our fitness to the test and race. Unfortunately, it seems like each day another race is being canceled or postponed. Or maybe you’re injured.
Regardless, instead of letting this drive you nuts, it’s time to take control and REFRAME YOUR GOALS. Use this “forced extra time” to your advantage.
Open For Business & We Want to Help YOU
With every CHALLENGE, comes OPPORTUNITY – in sport and life in general. Despite the current chaos, we are open for business and here to help you.
While area fitness facilities and pools are currently closed indefinitely due to COVID-19 / Corona Virus, we want you to know that RTA Triathlon is open for business and we want to help you. As a predominantly online service provider we can keep you (or get you) fit, healthy and on track to crush your future goals. THIS IS WHAT WE DO.
What’s the Deal with A, B & C Races in Triathlon?
When planning out your race season triathletes usually schedule several races, each with a different level of priority. For example, “A,” B,” and “C” races. “A” races are typically top priority while “B” or “C” races are usually preparatory races before your BIG race.
Below I’m going explain what this all means as well as the importance of prioritizing races for your upcoming season.
Feeling Stressed & Unaccomplished?
I feel like this whole COVID-19 pandemic has created a sense of purgatory for many. Or your own personal Ground Hog’s Day. Where you’re kind of just stuck in between. In the middle of nowhere.
However you want to describe it – it likely adds some unwelcome tension and stress to your life and today I’m here to offer a couple suggestions to help manage this and help you feel better.
We Are EXTREMELY GRATEFUL
2020 will mark our 10th year in business together as … “professional triathlon coaches”…
WAIT! WHAT? … yup that’s actually a “job!!!” We still laugh when people ask us, “what do you do for work?” 😂
We would like to think of “what we do,” more as guiding people to achieve EPIC & EXTRAORDINARY GOALS by using health & fitness as the primary median. It has truly been a blessing. There is NOTHING BETTER than HELPING OTHERS achieve their PERSONAL GREATNESS.
Completing an IRONMAN or Half IRONMAN Triathlon is truly an incredible goal. Anyone can do it, if they commit to the training, but there are a few things you should consider before signing up.
Each year we try to find ways to add additional value to your experience as an RTA club member. In 2020 we will be offering regular triathlon webinars for our athletes and club members. More info and sample webinar below.
Our group is made up of a lot of busy professionals, parents and overall ambitious people looking to learn and better themselves, but they are also strapped for time. As our Team’s geographical footprint continues expand (NJ, NY, CT, PA, MA, IL, WA, CO) we are always looking for ways to keep people connected regardless of where they live.
Hiring a triathlon coach is becoming the “norm” among age/amateur group triathletes. An EXPERIENCED COACH can make a HUGE difference by helping you avoid stupid pitfalls (regardless of the athletes experience) and ultimately get you to the start line fit and ready to rock on race day.
With the increased demand for triathlon coaches, there are more “coaches” and options to choose from than ever before. So, how do you decide which triathlon coach is right for you and who you will entrust with your time, money and goals?
Post Race Homework
For most of us, triathlon and endurance sports in general is a journey. It’s a journey of self exploration and self improvement.
How far can I go? How fast can I become? How can I push the limits of what I once assumed was impossible?
Short on time to train? Not interested in hiring a triathlon coach? Below is an easy way to improve and come closer to nailing your race & achieving your goals by doing a little post race homework.
Hiring a triathlon coach is becoming more and more common among triathletes. There are a ton of considerations and a lot of options when deciding who to hire, but one is most important. THE most important component in triathlon coaching is the COMMUNICATION between coach and athlete.
If you’re coach is a good communicator you will do well. If she’s an exceptional communicator, you’ll do REALLY well! It’s not just about the coach telling the athlete what to do. A good coach makes time for their athletes, encourages communication and listens to their athletes.
Mobility exercises for triathletes (especially aging athletes) are a great way to improve flexibility and optimize physical performance on race day. Not only that, but you’ll notice a difference in day to day life.
Always Do Your BEST!
On race day, jitters and nerves tend to peak. One way to deal with this is by promising yourself, you’re simply going to do your best.
The “butterfly” feeling is normal and expected. If you don’t get this feeling pre race, it may be time to find a different challenge.
Most athletes have a goal for each race. Whether you have a time goal, want to place in your age group or merely finish the race, we all tend to put a lot of pressure on ourselves.
For your next event, remember this:
Make Race Morning a Thoughtless Process
It doesn’t matter what part of the triathlon season you’re in, making a list helps make race morning a thoughtless process.
If you think this is silly, most athletes are scattered brained the night before and day of a race. By being prepared and eliminating extra thinking, you will alleviate any extra stress.