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.

He crossed the finish line at IRONMAN Ottawa... and completely blacked out. 🏁Not from exhaustion. From pure joy.A few ye...
09/04/2026

He crossed the finish line at IRONMAN Ottawa... and completely blacked out. 🏁

Not from exhaustion. From pure joy.

A few years earlier, a brutal final stretch of a race nearly broke his confidence. Dilan turned that low point into the spark for a full IRONMAN.

He’d trained himself early on — Google, trial and error, a little luck. But a full IRONMAN needed more. So he found RTA: a coach who knew him, and a team that turned a solo sport into a shared one.

Race day tested him. Rain, pain, doubt at mile 14. He broke it into pieces — aid station to aid station — and kept moving.

His advice to anyone considering the jump: “Respect the distance. But don’t let it intimidate you.” -Dilan

Read Dilan’s full story — link in bio

08/26/2026

New bike? Slow down.

Before you drop $$$ on a tri bike, know this:

1️⃣ The bike has to fit YOU first — geometry, not hype. Get a pre-fit.
2️⃣ THEN get a professional bike fit. Two different steps.

And here’s the one nobody tells you: the “most aero” position isn’t always the right one.

Racing 70.3 or 140.6? If you can’t hold aero for hours, your Tri Bike isn’t doing its job. Comfort you can sustain > aggression you can’t hold.

Sprint/Oly athlete? You’ve got more room to push aggressive since you’re out there less time.

Bottom line: work with a real fitter, be honest about your goals, and don’t fit yourself off your favorite pro’s Instagram.

SAVE this for when you’re bike shopping.

08/24/2026

Struggling to feel comfortable in open water?

You’re not alone.

Here’s what actually helps our beginner triathletes push through OWS anxiety:

🔄 Reset when you need to — zero guilt. It’s part of the process.

🗣️ Talk to yourself like an ally, not an enemy. Positive self talk. You control this.

🐢 Slow down. Lower heart rate = easier, more relaxed breathing.

🫁 Breathe from your belly. Full inhale, full exhale. No shallow chest breathing.

Comfort in open water isn’t luck — it’s patience + practice + trust.

Show up consistently and the panic fades faster than you think.

Save this for your next OWS session 👇

4x Salsa World Champion. Never ran a marathon. Couldn’t swim.Sounds like a setup for failure. Kevin turned it into a ful...
08/21/2026

4x Salsa World Champion. Never ran a marathon. Couldn’t swim.

Sounds like a setup for failure. Kevin turned it into a full IRONMAN finish. 🏊‍♂️🚴‍♂️🏃‍♂️

Weeks into training, panic set in — he genuinely couldn’t swim. Most people quit right there.

Kevin didn’t. He asked for help instead.

That one decision led him to Team RTA — and everything changed.

On race day, mile 20 nearly broke him. Energy gone, doubt creeping in. Then he remembered something a friend told him: “Sometimes you just run with your heart.”

He crossed that finish line at IRONMAN Lake Placid surrounded by a family who believed in him before he believed in himself.

His words say it best 👇
“There is no dream too big when you have the right people around you supporting you and pushing you forward.”

From the dance floor to the finish chute. 🕺➡️🏁

Read Kevin’s full story — link in bio 🔗

She felt lost. She felt scared. She felt like something was missing. Then she found her answer. Swipe to see how Sasha w...
08/12/2026

She felt lost. She felt scared.
She felt like something was missing.

Then she found her answer.

Swipe to see how Sasha went from questioning herself to crossing an Ironman finish line with pure JOY.

This is what happens when you have the right coaches. The right community. The right belief.

Read her full story. (Link in bio.)

Alexandra Nyurgechova
IRONMAN Americas

07/31/2026

Gun goes off. Your adrenaline spikes instantly — and before you know it, you’re sprinting through the water just like everyone else around you. The problem is, you don’t even realize you’re swimming faster than you should until it’s too late.

By 100 yards in, you’re gasping. Heart rate’s through the roof. You have to stop and collect yourself before you can even keep swimming.

Sound familiar?

➡️Here’s the fix: start slower than feels right. Way slower. Let your body ease into the effort and build as you go. Negative split your swim — start slow, finish strong.

We see it over and over with our athletes — the ones who hold back early end up passing the fast starters by the back half of the swim. More comfortable AND faster. Not a bad combo.

This isn’t about being a pro or an elite swimmer. This is for the vast majority of you — age groupers - even those who regularly find themselves on the podium.

Next time you line up, resist the urge to go out hot. Ease in. Build. Trust it.

How do you usually start your swims — hot or controlled? 👇

07/27/2026

“The journey of a thousand miles begins with one step.”

That staircase? That’s every goal you’ve ever had. Long, steep, impossible to see the top of. But don’t focus on the top — just the next step.

Your goals. That race. It starts by taking the first step.

Keep your head down and focus on one step at a time. You don’t need to see the whole staircase — you need the next step, some accountability and the right guidance to take it.

Anything is possible. 🏊‍♂️🚴‍♂️🏃‍♂️

IRONMAN Americas
Jimmy Lau

Address

New York, NY

Opening Hours

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

Telephone

+16464841998

Website

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