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Treadmill = Valuable Training Tool

3/24/2022

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HILL REPEATS & SPECIFICITY… on the TREADMILL

Even when the weather is nice, the treadmill can still be a GREAT tool to help dial in workouts in regards to specificity.

For example, HILL REPEATS can be easily executed with a set time, incline and recovery which is not always easy when you’re out on the road.

"OMG, that doesn't sound fun. Why would I do such a thing!?!?" Hill repeats help build sport specific strength. They will make you stronger and faster. ​
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Take Full Advantage of Team RTA - UPDATED

1/1/2022

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Voted #1 Tri Club in Northeast

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Biggest IRONMAN Triathlon Club
​in New Jersey

How to Get the Most Out of Our Triathlon Club
Why did/should you join Team RTA? People join triathlon clubs for a variety of reasons. More likely then not, meeting other like minded people and learning more about the sport fall somewhere on your list.

As an RTA club member, you get to enjoy a long list of benefits. Group workouts/meet-ups and various discounts are the most obvious, but that’s just the beginning.

Team Races, post race parties, social events, and access to two full time coaches are a few other benefits. In short, RTA is here to help connect you with your Teammates and ultimately help you achieve your goals.

Below I will help you understand how you can get the most out of your RTA triathlon club membership.

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Time Needed to Prepare for a Triathlon

9/28/2021

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How Long Will It Take Me to Prepare for My Triathlon?

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“How long will it take for me to prepare for a triathlon / my race?” This is one of the most common questions athletes ask their coach before they begin training for a triathlon or run race.

However, without learning more about the individual athlete, the best answer that can be given is, “it depends.”


Obviously, this is a generic answer to a generic (yet common) question. Never the less, below I will highlight a few factors that can increase or decrease each athlete’s timeline as well as a list of a few ideas to consider when trying to determine what YOUR timeline should look like.

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Cycling - Rules Of The Road

5/1/2021

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Rules Of The Road

Distracted riders, bad road conditions and narrow road and poor rider etiquette can all make road cycling dangerous. Unfortunately, triathletes are often uninformed and this is in part because cycling is only 1 of 3 sports that comprise triathlon. Needless to say, this is not an excuse.

Knowing the rules of the road will help keep you safer and also make you a better riding partner.

Below you will find our top 5 tips for various cycling situations, powered by our friends at Road ID.

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Strengthen Your CORE

2/22/2021

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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.

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Using the Treadmill as a Tool

2/12/2021

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When it’s ❄️COLD & SNOWY❄️ outside, turn up the 🔥HEAT🔥 inside on the treadmill.

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Accountability is Key

11/6/2020

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Training Training Accountability
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.

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3 Steps to Triathlon Season Planning

10/15/2020

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Triathlon season planning
Triathlon Season Planning Made Easy
Success in triathlon and life in general, typically starts by setting goals, creating a plan and then executing that plan. We refer to this process as season planning and done correctly, it will help set you up for success.

The fall and early winter are a great time of year to start planning for next season. Races are beginning to open up and many popular races sell out FAST.

Below I will outline a simple, but effective, approach to set yourself up for a super successful year.

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10 Things Successful Triathletes Do

7/21/2020

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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.

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Open Water Swim Training

7/9/2020

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Making the Most of Training in the Open Water
Following the initial thrill and uniqueness of swimming in the open water, the idea of simply putting your head down and swimming can become boring. And perhaps more importantly, doing this on a regular basis, won’t really aid in your training progression. Outside of pure enjoyment, it can become a waste of time.

Below, I’m going to offer 6 ways you can make the most of your time training in the open water.

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Return to Swimming: The Open Water

7/6/2020

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Open water swimming for triathletes
Are you just getting back into swimming and thinking of making your return to open water? Well, if you haven’t swam in a while, I definitely recommend getting in the pool first – before making a splash in the open water. This is mostly because the pool is a much more controlled environment. However, I realize this is not always possible.

Whether you are a little intimidated by swimming in the open water or if you simply haven’t been in the open water for a while, I’m going to start by offering steps to (re)acclimatize to the open water and then follow it up with additional ideas to consider whether you’re a total beginner or a more experienced triathlete.

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Why Indoor Riding is a No Brainer

7/1/2020

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indoor riding
The Power of Indoor Riding
If you’re a triathlete or cyclist, indoor riding on a bike trainer is a no brainer. This is especially true if you live in a place that it is difficult to ride outside year round AND you are training for something.

With the explosion of smart trainers and training environments like Zwift, Rouvy, The Sufferfest (and others) indoor riding has never been better. Even those who were completely against riding the trainer, now find it tolerable and in some cases fun.

I’m not suggesting you ride inside all of the time, although some of the best professional IRONMAN athletes do, but I’d like to explain why at least occasionally it is a good idea.

Unless you have unlimited time or don’t mind getting dropped on group rides or posting an embarrassing bike split, having a bike trainer is invaluable.

Whether you already ride inside or can’t stomach the idea of it, there is absolutely a time and place for a bike trainer. Below I will discuss 6 reasons why indoor riding is a no brainer.

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Become a Better Cyclist with Forced Extra Time

6/22/2020

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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.

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Top 2 Benefits of Smart Trainers

6/15/2020

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Smart Trainers
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.

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Maximize Your Training With Specificity

5/8/2020

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Training Specificity
I think most of us can agree, time is our most valuable asset. We only have so much of it and once it’s gone, it’s gone forever. Training specificity is the key to maximize your time available to train.

Below we will discuss how you can maximize your training and race readiness using the time you have available. It’s actually pretty simple.

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Are You Training or Exercising?

4/29/2020

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Properly Preparing Makes All the Difference
Many people new to triathlon or running or cycling often think they are training for their goal event, but in actuality they’re really just doing a lot of exercising.

So, do you know the difference between training for something versus simply exercising?

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Can I Do a Triathlon?

4/24/2020

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Can I do a triathlon
“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…

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Triathlon Swim Instruction Case Study

4/20/2020

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Becoming a better swimmer is a process. It takes time and it usually doesn’t happen over night. However, there are definitely a few ways to speed up the process.

We regularly get the question, “What and how long will it take… for me to learn how to swim (or improve my current swimming ability)?”

To help answer this question, we thought it would be fun to highlight one particular athlete whom we have been working with most recently. We’ll discuss the stroke improvements made, speed gains earned and the time it took to accomplish this.

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The Value of A, B & C Races in Triathlon

2/10/2020

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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.

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Feel Better Mentally & Physically

1/6/2020

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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.

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Thinking of IRONMAN or IRONMAN 70.3?

12/3/2019

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IRONMAN Finish line
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.

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Boston Marathon Qualified, Again!

11/26/2019

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Qualifying for the Boston Marathon
RTA coached athlete, Nick W, qualified for the Boston Marathon for the SECOND TIME! And we couldn’t be more happy for him! However, his preparation this time, was significantly different.

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FREE Triathlon Webinars in 2020

11/20/2019

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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.

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4 Things to Consider When Hiring a Triathlon Coach

11/12/2019

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Triathlon Coach
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?

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IRONMAN U Presents: Coach to Coach Show

9/23/2019

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Coach to Coach Show w/ 2 TOP Coaches
> You’re Invited <
**Recorded Show Included at the Bottom of this Post**
Are you a Tri Coach? OR… Are you an triathlete who likes to know what goes on behind the “scene?” Join Coach Elizabeth Kaplanis as she and IRONMAN U® Master Coach, Matt Dixon breakdown two real life athlete scenarios.

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RTA Triathlon

RTA is a comprehensive triathlon coaching organization and fully supported USAT sanctioned triathlon club. 

We are based in Ridgewood, NJ and coach triathletes of all abilities from across the country. 
 

​Our mission is to make you a better triathlete.

Contact us when you're ready to take your "game" to the next level.
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  • Home
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