RTA Triathlon

RTA Triathlon Expert coaching - triathlon, run, general fitness (remote & in-person) for busy people. Our hands on approach has proven successful time after time. Learn more.

COACHING

RTA offers a variety of swim, bike, and run coaching for all fitness levels. From 5k run races & General Fitness programs to long course triathlon, we have helped 100's of athletes achieve their goals. Our coaching philosophy is based on proven scientific training principals, refined through continual benchmark testing and perfected by real world experience coaching athletes like you. Wh

ether you're looking to finish your first race or qualify for a championship event... we've got you covered! As professional coaches, our athlete's success is our number 1 priority. TRIATHLON CLUB

Team RTA is our USAT sanctioned triathlon club. We were recently named BEST TRI CLUB in the Northeast by Competitor Magazine. In addition to weekly group workouts, group email communication, monthly socials and a list of discounts, the club provides a great way to network with fellow triathletes, share training hours and fitness knowledge. RTA commits to get you fitter, faster, and on track to successfully accomplish your goals! We welcome you join our club and we look forward to meeting you! CONTACT us today to learn more and for your no obligation FREE Training Consult.

06/17/2026

Happy Valley 70.3 did not disappoint. It was our first 70.3 Team Race of the year and everyone did well. Congrats to Team RTA and all of our friends near and far who raced. 😎🤙

Shout out to the race organizers for putting on an outstanding event! IRONMAN Americas

06/15/2026

You’re swimming extra yards you don’t need to swim.

Most age groupers do. Not necessarily because they’re slow, but because they don’t sight well.

🔷SAVE this post. LOTS of good stuff below🔷

GOOD NEWS:
You can easily practice your sighting in the pool. Practicing in the pool will enable you to focus on your technique and avoid being distracted by open water swim nerves.

GOALS for SIGHTING:

1. See what you need to see,… so you don’t swim extra
2. Do it while keeping your body on top of the water (don’t let your legs drop!)

SIGHTING Technique TIPS:

- HOLD LEAD ARM OUT IN FRONT while lifting your head to sight
- Sight first, THEN rotate to breathe (Pop up head up - think: “crocodile eyes”)
- STRONG STROKE when sighting,… this will help keep you UP in the water & give you an extra split second to see what you need to see
- STRONG KICK when sighting to help keep your legs up and allow more time to sight

REMEMBER, sighting in the open water isn’t just about lifting your head. It’s about doing it without tanking your body position. The moment your hips drop, you’re fighting drag for the next three strokes. That adds up over 1.2 miles.

🤙FOLLOW US for more helpful triathlon and run related training and racing tips.

06/12/2026

Chef RD has always been into fitness, but he was never a runner … UNTIL his friend challenged him to run the NYC Marathon and raise money for charity JAR of Hope.

Meet Ryan - he’s a family man, renowned New Jersey Chef and owner of multiple restaurants.

He’s the kind of guy that makes things happen. When he sets his mind to something (anything), he delivers!

Be sure to check out his restaurants including our #1 favorite, in Jersey City, NJ

We hope you find his story inspiring.

Tillinghouse | Eatontown, NJ
ember and eagle
Barchino

06/07/2026

Open water panic? Try this.

I told my athlete to sing 99 Bottles of Beer on the Wall mid-swim.

Sounds crazy. But it works.

Open water anxiety isn’t a fitness problem — it’s a brain problem. And if you give your brain a job, it stops panicking.

Count backwards. Do simple math. Hum a song. Anything that requires just enough focus to quiet the noise.

Your body already knows how to swim. You just need to get out of its way.

Slow and steady to that buoy beats stopping every 10 strokes to reset. Every time.

06/03/2026

Most triathletes struggle to swim straight in the open water on race day.

Swimming straight is the easiest way to cut minutes off your tri split. But if you’re lifting your entire head up, your hips sink, your legs drag, and you waste energy.

The goal? See your target while staying flat on top of the water.

Here is how you master the “Crocodile Eyes” technique:

1. Extend Your Lead Arm: Keep your front arm fully extended out in front as you peek. This acts as your platform and keeps your front end afloat.

2. Time it with a Power Stroke: Add a little extra force to your pulling arm right as you sight. This extra power gives you an extra split second to scan without sinking.

3. Kick Your Hips Up: The moment your head goes up, your legs want to drop. Counteract this with 2–3 strong, purposeful kicks to keep your body sleek and high.

Coach’s Tip:
Only lift as high as the water conditions require. In calm water, your goggles should barely clear the surface.

Don’t wait for race day. Practice this in the pool during your warmups by sighting 2–3 times per lap. Make it automatic now so it’s effortless on race day.

05/29/2026

The alarm goes off at 5am. It’s cold. It’s dark. You don’t want to move.

What gets you up anyway?

For most people? Nothing. And that’s exactly the problem.

The athletes who show up on the hard days — not the motivated days, the hard days — are the ones who cross the finish line knowing they have it their very best to prepare for this incredible moment.

You don’t rise to the level of your motivation. You fall to the level of your accountability.

Find your person. Your coach. Your training partner. Your group chat that calls you out. Someone who holds the standard when you don’t want to.

That’s the difference maker. Not the perfect plan. Not the perfect gear. The person in your corner.

Who’s yours?

05/28/2026

Your workout calls for Z2, but you’re actually in Z3 — and it’s costing you on race day.

Most age groupers ride / run too hard on easy days without even knowing it.

Here’s why 👇
❌ Strava ego — easy feels like wasted time
❌ No power or HR guardrails
❌ Group rides that are never actually easy

The result? You show up to key workouts already cooked — and your run pays the price.

Real Z2 should feel embarrassingly slow.

Nose breathing. Full sentences. That’s the point.

A good coach doesn’t just check if you did the workout.

They check if you did it right — power, heart rate, effort level. Every session.

Make easy EASY so hard can be truly hard.

🔁 Save this if you needed to hear it.

👇 Drop a “Z3” in the comments if you’re guilty.

🔗 Ready to train smarter? Link in bio → Training Programs

05/27/2026

Everyone around you seems further ahead. 😕

Faster. Leaner. Less busy. More ready.

And you’re over here stealing 45 minutes between school drop-off and your first meeting wondering if any of this is even working.

Most people are focused on what they don’t have.

The fitness they haven’t built yet. The weight still left to lose. The race they’re not ready for.

And here’s the trap — that gap between where you are and where you want to be? It’ll steal everything if you let it.

But gratitude and perspective? That’s the cheat code nobody talks about.

It’s not soft. It’s not settling. It’s actually a psychological and physiological shift that rewires how you perform — because when you stop fixating on what you lack and start honoring what you can do, you unlock more than you ever thought possible.

Juggling kids, a demanding career, and big goals? You’re not behind. You’re just in a different phase of life than someone else.

Honor where you are. Train from that place. Watch what happens.

01/28/2026

If the swim scares you, listen up.

Perhaps you’re new to triathlon (maybe not) and the swim gives you anxiety. You’re not alone.

I have two simple pieces of advice to help you have a successful swim on race day.

First: become proficient and comfortable in the pool. The pool is where you build proper technique, breathing, and confidence in a controlled environment. If you need help, get it—now is the time.

Second: get open water practice before race day. Open water is a whole different world—no walls, limited visibility, and people swimming all around you. Practicing in those conditions, especially with others nearby, helps you stay calm and in control.

Master the skills in the pool first. Then apply them in open water.

Do that, and you’ll show up on race day calmer, more confident, and ready to swim your best.

01/22/2026

Inspired by his dad, uncle & mom. And fueled by the mental and physical challenge. This year he will be toeing the line at two challenging triathlons. Ironman Chattanooga 70.3 and IRONMAN Lake Placid.

Meet Anthony ( ). He’s a student at Penn State and is learning to manage his time like a pro as he prepares for these EPIC races. He’s also falls into the fastest growing age segmentation in triathlon (20-29).

He’s well rounded in every sense. Great student, active fraternity member (best one on campus - , stand UP!) and he’s actively involved in the largest student run philanthropy in the world ( )… all while training and staying fit.

👇Leave Anthony some love in the comments below as he continues to work to achieve his goals. 😎🤙

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New York, NY

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

Telephone

+16464841998

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