Test Results (2019)

We regularly test and re-test our athletes throughout their training programs. Positive test results ensure the athlete’s custom training plan is “working.” If results do not show improvement, it allows us time to ask, why, and make the necessary adjustments PRIOR to race day.

Test results provide us with valuable data for creating future workouts in order to maximize fitness gains for the athlete.  Ultimately the data will help to establish their race day strategy. Needless to say, the end goal is to put our athletes in optimal position to have the best race possible.

We are proud of our athletes and the hard work and dedication they put toward training. Below are a some of the test results we have seen recently.


Related Articles:

“Importance of Testing in Triathlon Training”

“4 Ways You Can Use Your Test Results”




Zoom, ZOOM!

Jim is training for his first IRONMAN® which will take place this October in Louisville. He has been putting in the work and is seeing serious results.

Jim’s increase in BIKE POWER over the months has been OFF THE CHARTS.

Here’s a quick look at his progression:


30 minute test (watts = bike power)

Test Results: 133 watts –> 164 (20 min.) –> 167 –> 209

That is a 57% INCREASE in POWER since January. This equates to ~3.5 MPH FASTER and a TIME SAVINGS of 1 hr 23 min over 112 miles!!!






Shout out to Dan who is training for IRONMAN® Arizona this fall. It will be his second.

Dan just completed his 3rd round of testing which is an integral part of our training programs. He continues to make SIGNIFICANT progress test after test AND he’s NOT DONE YET!

Here’s a quick look at his results:

SWIM: 1:45/100 yds –> 1:42 –> 1:34

500 yd test

TIME SAVINGS (over 2.4 mi) = ~8 minutes


BIKE: 201 watts –> 230 –> 257

30 minute test (watts = bike power)

TIME SAVINGS (over 112 mi) = ~30 minutes


RUN: 6:49/mi –> 6:34 –> 6:15

3 mi test

TIME SAVINGS (over 26.2 mi) = 15 minutes





We helped guide Ken to his first IRONMAN® finish line last year. He did very well, but in our second year working with Ken, he is a TOTALLY different athlete and poised to have another outstanding IRONMAN® in Lake Placid this July.

Compared to this time last year:

Bike: FTP (power) UP 25% (192 –> 242 watts)

Run: :58 sec FASTER per mile (8:20/mi –> 7:22/mi)

Swim: waiting on latest results



Chris continues to make MASSIVE IMPROVEMENTS. We have been coaching Chris 3+ years and he continues to progress steadily in all 3 disciplines.

Chris will be doing his first IRONMAN® in Lake Placid this July.

RUN Time SAVINGS following his latest “Run Test.”

Sprint: 1:24

Olympic: 2:48

70.3: 5:54

140.6: 11:48




SHOUT OUT to RTA coached athlete, John G on his incredible progress in the water in ONLY 6 WEEKS! He recently dropped his T-pace by :37 seconds PER 100 yards.

John will be doing Lake Placid 70.3 this fall which will be his first at this distance in about 10 years.

His new found speed equates to a TIME SAVINGS of 12min 19sec over the 1.2 mile swim for his race. AMAZING!!! Keep up the good work!




There’s NO QUESTION it helps to have the right people in your corner when training & racing. 

This is the 5th year we have coached Mike and he CONTINUES TO IMPROVE clocking his FASTEST run test EVER!!!

This equates to a TIME SAVINGS 1 min 9 sec on an Olympic distance run (10k). Not that much, you say?!?! Have you ever noticed how many people finish within 1 minute of you on race day???

CONGRATS to Mike on his continued hard work and dedication. 



There are many ways to determine one’s FTP, but having an accurate number and using it properly can be a HUGE advantage on race day, especially on hilly terrain (& iron / half iron distance races). This holds true for beginner all the way up to podium finishers.

SHOUT OUT to RTA athlete, Reno! He recently EARNED a MASSIVE INCREASE of 16% in his FTP (bike power). We typically shoot for a 10% gain over the entire year.

He’ll be racing IRONMAN® Lake Placid in a few weeks for the second time w/ 35 of his teammates.



ATTENTION everybody – we have a very important announcement to make: Alisa just NAILED her SWIM and BIKE Tests. She is training for her first IRONMAN and the new test data indicates she will finish her SWIM ~5.5 minutes FASTER and she will complete her BIKE ~60 minutes FASTER. This improvement was made in ONLY 6 weeks. Now that serious!



Liz is training for IRONMAN® Lake Placid. She is not new to triathlon, but It will be her first at this distance and she is going to CRUSH IT. Hard work pays. Keep it up!



Someone’s going to find less bikes in T2 this year. Now that’s something to SMILE about! Giancarlo SMASHED his Bike Test!!! Taking his FTP from 190 —> 232 Watts fo an ALL TIME HIGH. LAST March he was at 200. ¡¡¡Gran trabajo mi amigo!!! @latorregiancarlo will be doing his first @ironmantri in Lake Placid in July.



WAIT! WHAT?!?? Better check your watch one more time, buddy. Tommy just took 1:26 PER MILE off of his run test. This was done over 9 weeks and it’s only March. Oh, and BTW – he lost a couple pounds :) It all goes together and Tommy has been putting in the work! Keep it up my man, IRONMAN® Lake Placid will be here before you know it.



Watch out people, SHE’S BACK and GETTING STRONGER daily! Amy will be doing her first IRONMAN® at IRONMAN Lake Placid in July. Can’t wait to greet her at the FINISH LINE!!! Keep up the good work!




SHOUT OUT to Jim. He just CRUSHED his Swim Test. Learn the 5 things he did to SWIM FASTER. LINK: http://ridgewoodtriathlete.com/faster-triathlon-swim-time/



Can you say, FISH! Fernando’s new T-pace is down to 1:15/100. 7 weeks ago it was 1:19/100. And LAST March it was 1:25/100. Do the work and you will get the results! Fernando & his brother will be doing their first IRONMAN in Lake Placid in July. Keep grinding, my man!



SHOUT OUT to Catherine! Fastest run pace EVER w/ a 9:05/mi. 7 weeks ago she was at 9:34/mi. LAST March @ 9:55/mi. And wayyyy back when we started a few years ago 10:32/mi. Consistent hard work equals gradual improvement. Nothing happens overnight. EXCEPT dropping your run pace by :30 sec in 7 weeks is pretty AWESOME! Keep up the good work.



Chris is a former NCAA football player. He’s a natural athlete, but lacked the traditional endurance sport background. We have been coaching Chris for 3 years now and he continues to improve each year in all 3 disciplines. He trusts the plan, puts in the work and gets the results!


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