Author Archives: Chris Kaplanis

Chris Kaplanis is the co-founder and assistant head coach at Ridgewood Tri Athlete (RTA), a multisport coaching business and triathlon club based in New Jersey. RTA works with athletes from across the country, offering a variety of services to get you faster, fitter and on track to successfully accomplish your goals. Chris is a professional triathlon coach. He is USA Triathlon Level 2 Endurance, USA Cycling Level 2 & USA Track & Field certified coach.


01.16.2021

FREE Webinar for Triathletes

“Creating Healthy & Sustainable Routines!”

LIVE – Thursday, 1/21 @ 12pm

Routines and habits are one of the most important aspects of sports that athletes (of ANY level) can develop to improve their health, fitness, training and competitive performances.

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12.31.2020

Each December, just before the new year, I go for a run on a discrete and private snow-covered road in Lake Placid. I use this run as a time to reflect on the previous year. Here are a few thoughts that came to mind as we close out the 10th year of RTA…

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10.21.2020
How Long Will It Take Me to Prepare for My Triathlon?

“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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10.15.2020
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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10.08.2020
Have DIRECTION & PURPOSE for your goals

Many events are too hard, long, and difficult to race or participate in on a whim. When the going gets tough – and it will – it is purpose that will help drive you forward.

We always encourage our athletes determine what their purpose is BEFORE getting started on their journey. Some common (yet general) examples include:

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09.13.2020
Don’t Underestimate Race Fueling & Nutrition

Many athletes don’t fully understand the importance and value of proper nutrition while training and racing. Even those who do “get it,” don’t always have the most effective plan in place (for them). However, those that have their nutrition plan 100% dialed in, perform significantly better and recover faster.

To be clear: I am specifically talking about what an athlete consumes immediately before, during and after a race or training session.

It doesn’t need to be complicated. In fact, it should be as simple as possible so that it becomes thoughtless and easy to execute. Below I will provide 2 TIPS and a high level outline to help get you on track.

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07.21.2020

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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07.16.2020

Did you know that you get stronger and fitter in periods of recovery? 

Yes, it’s true.

However, despite the fact that recovery is one of the biggest pieces to the the fitness puzzle, amateur athletes (runners, triathletes, cross fitters and everything in between) don’t take it very seriously.

Next to quality sleep (the MOST important part of recovery), stretching should be incorporated into your daily and weekly routine. Below we will discuss why this is so important and also share a few of our favorite stretches for triathletes and runners.

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07.09.2020
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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07.06.2020

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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06.24.2020

Ready to get back into swimming? Returning to the pool following an extended break can be exciting, but also daunting.

Whether it was “forced” time away or on your own terms, here are 5 things you should consider as you hop back in.

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06.22.2020

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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06.15.2020

Smart Trainers

Recently, smart trainers 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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06.11.2020
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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06.04.2020
Forced Extra Time

This is the time of year many of us get to put our fitness to the test and race. Unfortunately, it seems like each day another race is being canceled or postponed. Or maybe you’re injured.

Regardless, instead of letting this drive you nuts, it’s time to take control and REFRAME YOUR GOALS. Use this “forced extra time” to your advantage. More