Performance Testing for Triathlon Training

Regular performance tests within triathlon training are a critical piece to any training program. It doesn’t matter what the sport or activity you are trying to improve, the old adage holds true, “what gets measured, gets improved.”

In our first article on this topic, we discussed the importance of testing within triathlon. We briefly covered:

• WHY regular tests are important,
• If testing is right for YOU
• Sample tests for swim, bike and run.

Here’s the direct link.

We will now discuss how we use the data from the test results and how you can do the same.

More

Triathlon SWIM Case Study: Jim Williamson

RTA Triathlon coached athlete, Jim Williamson, recently slashed 1:00 minute off of his 500 yard swim test. This equates to 0:12 seconds per 100 yards AND a time SAVINGS of 4:14 over a 1.2 mile half IRON-distance swim or 8:28 minutes over a 2.4 mile IRON-distance swim. Needless to say, this is SIGNIFICANT!

Jim did this in only 8 weeks.

Here are the 5 things he did and what you can do to SHAVE TIME off of your next triathlon swim split.

More

Emily K is a text book overachiever. She knows what she wants and she goes out and gets it.

She graduated from college (Penn State!) in 2+ years and had her masters degree secured by the time most people get their undergraduate diploma. She now has more than one job, continues to work her butt off and is very successful. 

Like any Type A, overachiever, she was looking for a new challenge. She had been a runner, but she wanted something more than just running.

“Why not sign up for a triathlon, she thought.” And even though she didn’t have a bike or know how to swim, that’s what she did. GAME ON!

Below is a short Q & A with Emily regarding her triathlon journey.

More

COMMUNICATION

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.

Good communication sounds simple. It sounds like common sense. However, there’s a lot that goes into communicating well and it’s not all on your coach.

More

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.

More

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:

More

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.

More

How is Your Swim Pacing & Control?

Some triathletes have 1 swim pace. Many triathletes have 2 swim paces. Far fewer have at least 3 swim paces or zones. Being able to establish and hold different paces while swimming is critical to executing various swim workouts and becoming a better swimmer.

Recently, through our 1 on 1 swim sessions, we have been helping several triathletes become better at varying their speed and output in the water. While most find it challenging at first, with a little practice, athletes quickly become more in touch with their swim pacing & control.

Below we will suggest a few ways to gain more control of how you swim as it relates to pacing.

More

Team RTA Takes on IRONMAN Lake Placid

Each year a group of athletes from Team RTA target IRONMAN Lake Placid as one of their top priority races. It’s an iconic race and needless to say, our triathlon club loves it. As a result, IMLP is an annual Team Race.

This year was IRONMAN Lake Placid’s 20 year anniversary. It is an incredible venue for athletes and spectators. It’s also the longest running IRONMAN in North America. All of this, only 4 hours from northern New Jersey. Jackpot!

If you’re thinking about signing up for an IRONMAN, THIS IS THE ONE!

This year we had a smaller group then usual, but none the less it was still an incredible race for all those who toed the line. Next year, we expect a bigger group including many first timers.

More

Want to Be a Triathlete?

From the outside, triathlon can be intimidating, but in reality the sport is the combination of 3 activities most of us did as kids. Below you will learn what it takes to be a triathlete.

Whether you think you can, or think you can’t, you’re right

– Henry Ford

More

FREE Triathlon Lecture Series

There’s a lot to learn when it comes to triathlon. We also understand it can be confusing & sometimes intimidating, but fear not!

Each year we enjoying speaking to a variety of triathletes (and future triathletes) in the area on a range of topics. Most of the topics are applicable to ALL endurance athletes including pure runners, swimmers and cyclists. 

The lectures are free to attend and open to the public. We encourage questions & dialog throughout and do our best to tailor each presentation to those in attendance. 

Feel free to bring a friend and enjoy an informative evening.

We look forward to meeting all those who attend.

TOPICS & DATES BELOW

More

Recently USAT and IRONMAN partnered in an initiative to grow the sport of triathlon. RTA Triathlon is proud to have taken the pledge to do the same.

Initiatives are great and they can be motivating, but they go nowhere unless EVERYONE helps out. So, please consider doing YOUR PART in helping to grow our sport.

YOUR CHALLENGE: Find one friend who has never done a triathlon and get them to sign up for one this year. Do the race together. Tell them you got their back and assure them THEY CAN DO IT!

Official press release below.

More

Common Questions About Team RTA

Thanks for consideration in becoming a member of Team RTA, our triathlon club.

Team RTA has been around since 2010 and has become a supportive community of triathletes from around the Northern New Jersey area.

Our group has grown organically over the years and our members include a wide range of abilities. We have those who have yet to do their first triathlon all the way up to USAT All Americans and IRONMAN World Championship qualifiers.

New to triathlon? DON’T BE INTIMIDATED!

Joining a club like ours may be the best decision you make. As a member of Team RTA, you become a part of our family and your triathlon learning curve will be greatly accelerated.  And most importantly you will have FUN!

Do you have a few questions before joining our Team for the year? No problem! Below you’ll find the most commonly asked questions we have received over the years.

More

The Power of Indoor Riding

If you’re a triathlete or cyclist, a bike trainer is a must have. This is especially true if you live in a place that it is difficult to ride outside year round.

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.

More

Technique in Triathlon is Key! (continued)

By now you know why technique in triathlon is important. You also know what you must do once technique flaws are identified. 

In the final part of the series we will address 3 more technique mistakes triathletes make and how to fix them. If you missed part 1, you can check it out here. And if you missed part 2, you can check it out here.

More