RTA Triathlon

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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. Whether 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.

The #1 mistake 20-somethings make when starting triathlon? Investing in gear instead of guidance.The 20–29 age group is...
10/07/2026

The #1 mistake 20-somethings make when starting triathlon? Investing in gear instead of guidance.

The 20–29 age group is officially the fastest-growing demographic in triathlon. But the biggest mistake we see young athletes make when jumping into the sport? Spending thousands on carbon gear before investing in their own education and engine.

The highest-ROI move you can make in your 20s isn’t buying speed—it’s building it with a real human coach, structured guidance, and a local club that keeps you accountable. Skipping the trial-and-error (and the generic AI workouts) will drastically accelerate your learning curve and keep you healthy.

Swipe through for the 5 things every 20-something getting into triathlon needs to know ➡️

10/06/2026

Talent is overrated.

Focus. Discipline. Consistency.
Combine that with a smart and fluid training program and you’ll be well on your way to having the race you dreamed of.

That’s the formula. No magic workouts, no shortcuts. Show up, do the work, repeat. Stack enough good days and race day takes care of itself.

Want someone in your corner to keep you accountable and help you skip the rookie mistakes?

Shoot us a DM. We’d love to help you get to the start line prepared and confident, ready for your best race yet.

10/02/2026

The sport of triathlon is undergoing a massive shift. 🏊‍♂️🚴‍♀️🏃‍♂️

USA Triathlon recently reported that athletes aged 20–29 are leading overall membership growth, with nearly two-thirds of them completely new to the sport!

We’ve felt this exact wave right here in our squad. Whether making the jump from local run clubs, stepping up after a marathon, or looking for a healthier social scene, 20-somethings are bringing incredible energy to multisport right now.

If you’re in your 20s and thinking about taking on your first race, welcome. You’re in good company.

💥Dropping a 5-step guide in our next post on what you actually need to know (and what expensive mistakes to skip) before signing up.

In the meantime, drop a 🏊‍♂️ below if you’ve joined the wave, or shoot us a DM to come train with our team!

09/29/2026

Most runners were never actually taught how to run… they just lace up and hit the pavement 🏃‍♂️💨

And studies show that up to 80% to 90%+ of recreational runners over-stride, landing with their foot way out in front of their center of mass. 

Here’s why that’s a massive problem:

1️⃣ The “Braking” Effect:

When your foot lands ahead of your body, you send a harsh shockwave straight up your heel, shin, and knee on every single step. You’re essentially hitting the brakes while trying to move forward—destroying your running economy and spiking your risk for shin splints, runner’s knee, and stress fractures. 

2️⃣ WHERE & HOW You Land Is Everything:

WHERE: Landing directly underneath your body (your center of mass) eliminates that braking force.

HOW: Midfoot-to-forefoot placement allows your arch, calf, and Achilles to act as a natural spring loaded for energy return.
Fewer injuries. Less wasted energy. Instant speed gains ⚡️

⚠️ COACH’S WARNING: If you realize you’re part of that majority, DO NOT change your form overnight.

Drastically shifting your landing pattern instantly shifts huge loads onto your calves and Achilles. Make small, progressive adjustments over time (like slowly building your cadence by 5%) so your tendons adapt safely!

Drop a comment below: Do you know where your foot lands when you run?

09/25/2026

Stop dragging your legs through the water!

If you struggle to move forward on a kickboard, you’re not alone—most triathletes lose massive energy to inefficient kicking. A strong, compact kick isn’t about powering through the water like a sprinter; it’s about driving body position, buoyancy, and core stability for a faster, easier swim.

Here are 3 game-changing fixes to build a stronger, more efficient kick:

1️⃣ Focus on a Hip-Driven Whip Kick

Stop “bicycling” from your knees! Initiate the kick from your hips and glutes with a long, relaxed leg, finishing with a snappy flick of the foot—like snapping a towel.

2️⃣ Train with Short-Blade Fins

Short fins give instant feedback, build ankle flexibility under load, and teach your legs the high-frequency, low-drag rhythm needed for open water.

3️⃣ Emphasize Vertical Kicking Drills

Head to deep water and kick upright for 30–45 seconds. Vertical kicking eliminates knee-bending cheats and forces your core, hips, and ankles to do the work.

BONUS:
✴️Short Kick Sets

Regularly incorporate short kick sets. Start by using fins. You can leave your kick board at home and instead hold your arms out in front of you shoulder width. Pop your head up or take a stroke to breathe when needed.

EXAMPLE: 8 × 25 with plenty of rest, alternating easy and moderate effort, will allow you to concentrate on technique while fresh. The goal initially is to develop feel for the water and coordination, not to exhaust the legs.

Save this for your next pool session!

09/24/2026

If you’re racing IRONMAN 70.3 New York in Jones Beach this weekend, you already know the weather we are expecting doesn’t look great.

That said, here are a few tips to help manage the bad weather.

At the end of the day, be SMART, stay SAFE and take one thing at a time. It will surely be an EPIC day and a race you won’t soon forget.

And remember, you can’t control the weather but you can control your ATTITUDE & EFFORT.

“For me, legitimately life changing.”That’s how Skyler described crossing the finish line at IRONMAN Lake Placid. His tr...
09/22/2026

“For me, legitimately life changing.”

That’s how Skyler described crossing the finish line at IRONMAN Lake Placid.

His triathlon story started as a teenager, watching his dad race — and getting absolutely smoked the first time he tried to keep up. He was hooked anyway.

Sixteen years, countless marathons, and three 70.3s later, he set his sights on a full IRONMAN.

He knew it was a different beast entirely.
So he found RTA — a coach who cared as much about the process as the finish time.

Race day tested him. Achy knees at mile 80 on the bike. Real fatigue by mile 15 on the run. His fix: focus on what you can control, one mile at a time.

He crossed that finish line thinking about every person who helped him get there. Pure gratitude.

Got a big goal of your own? DM us. Let’s build a program for YOU.

Read Skyler’s full story — link in bio 🔗

09/15/2026

Speed is the first thing you lose when you drop the intensity—but the good news? It’s also the fastest fitness quality to gain back.

When you’re in a heavy base-building phase, fast-twitch muscle fibers, neuromuscular firing, and top-end leg turnover take a back seat. You might feel “flat” or sluggish when you try to change gears. But because speed relies heavily on neuromuscular adaptations rather than deep cardiovascular changes, it returns surprisingly fast once you start poking the bear.

You don’t need weeks of grueling track sessions to wake those muscle fibers back up—just deliberate, high-quality, specific speed work injected into your week.

Here are a few quick speed workouts to re-engage that top gear:

Run: 10x 30-Sec Strides

The Workout: Finish an easy aerobic run with 10 x 30-second accelerations up to ~90% max effort (focus on tall posture and quick foot strike). Take 60 seconds of full walk recovery between each.

Bike: 8x 1-Min Micro-Burst Intervals

The Workout: Main set: 8 x 1 minute @ 110–120% of FTP (or hard effort), with 1 minute of light spinning recovery between each rep. Keep the cadence crisp (100+ RPM). Best done on your trainer.

Swim: 10x 50s FAST

The Workout: 10 x 50s as 25m SPRINT / 25m Easy on a generous rest interval (20-30s rest). Focus on fast arm turnover.

Please understand the workouts above are only examples. Each athlete will require something different depending on their goals, experience and phase of training. Speed sessions usually progress and may look different week over week.

🔥Add a touch of high-end quality to your week, stay patient, and watch that speed snap right back into place.

Save this post for your next workout, and drop a comment below:

What’s your favorite workout to get your legs turning over fast again? 👇

09/11/2026

Solo swim set: watch the pace clock, watch the black line, watch the clock again.

Group swim set: same clock, same black line — completely different workout.

Here’s the thing about swimming with others — you push harder without trying to, the set moves faster because you’re not alone with your thoughts every 100, and honestly? It’s more fun. That’s not nothing. Fun is what keeps you showing up.

So if you’ve got a masters group nearby, training partners who bike or run with you, or even just one friend who’s willing to coordinate — get in the water together when you can. Your splits will thank you.

Who’s your swim buddy? Tag them below. 👇

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New York, NY

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

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+16464841998

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