RTA Triathlon

Most triathletes struggle to swim straight in the open water on race day.

Swimming straight is the easiest way to cut minutes off your tri split. But if you’re lifting your entire head up, your hips sink, your legs drag, and you waste energy.

The goal? See your target while staying flat on top of the water.

Here is how you master the “Crocodile Eyes” technique:

1. Extend Your Lead Arm: Keep your front arm fully extended out in front as you peek. This acts as your platform and keeps your front end afloat.

2. Time it with a Power Stroke: Add a little extra force to your pulling arm right as you sight. This extra power gives you an extra split second to scan without sinking.

3. Kick Your Hips Up: The moment your head goes up, your legs want to drop. Counteract this with 2–3 strong, purposeful kicks to keep your body sleek and high.

Coach’s Tip:
Only lift as high as the water conditions require. In calm water, your goggles should barely clear the surface.

Don’t wait for race day. Practice this in the pool during your warmups by sighting 2–3 times per lap. Make it automatic now so it’s effortless on race day.

The alarm goes off at 5am. It’s cold. It’s dark. You don’t want to move.

What gets you up anyway?

For most people? Nothing. And that’s exactly the problem.

The athletes who show up on the hard days — not the motivated days, the hard days — are the ones who cross the finish line knowing they have it their very best to prepare for this incredible moment.

You don’t rise to the level of your motivation. You fall to the level of your accountability.

Find your person. Your coach. Your training partner. Your group chat that calls you out. Someone who holds the standard when you don’t want to.

That’s the difference maker. Not the perfect plan. Not the perfect gear. The person in your corner.

Who’s yours?

Your workout calls for Z2, but you’re actually in Z3 — and it’s costing you on race day.

Most age groupers ride / run too hard on easy days without even knowing it.

Here’s why 👇
❌ Strava ego — easy feels like wasted time
❌ No power or HR guardrails
❌ Group rides that are never actually easy

The result? You show up to key workouts already cooked — and your run pays the price.

Real Z2 should feel embarrassingly slow.

Nose breathing. Full sentences. That’s the point.

A good coach doesn’t just check if you did the workout.

They check if you did it right — power, heart rate, effort level. Every session.

Make easy EASY so hard can be truly hard.

🔁 Save this if you needed to hear it.

👇 Drop a “Z3” in the comments if you’re guilty.

🔗 Ready to train smarter? Link in bio → Training Programs

Everyone around you seems further ahead. 😕

Faster. Leaner. Less busy. More ready.

And you’re over here stealing 45 minutes between school drop-off and your first meeting wondering if any of this is even working.

Most people are focused on what they don’t have.

The fitness they haven’t built yet. The weight still left to lose. The race they’re not ready for.

And here’s the trap — that gap between where you are and where you want to be? It’ll steal everything if you let it.

But gratitude and perspective? That’s the cheat code nobody talks about.

It’s not soft. It’s not settling. It’s actually a psychological and physiological shift that rewires how you perform — because when you stop fixating on what you lack and start honoring what you can do, you unlock more than you ever thought possible.

Juggling kids, a demanding career, and big goals? You’re not behind. You’re just in a different phase of life than someone else.

Honor where you are. Train from that place. Watch what happens.

One tiny bike adjustment that eliminates dead legs off the bike.

1-2 clicks easier on your gears riding into T2.
That’s it.

Your legs spin faster → cadence increases → your body primes itself to RUN.

No more heavy legs when you hop off your bike and begin to run. Just fluid turnover the moment your feet hit the ground.

Brick workouts help — but this in-race, micro adjustment is the secret weapon most age groupers never use.

Try it in your next race. You’ll feel the difference immediately. 🔥

The alarm goes off. You’re tired. You don’t want to move.

That moment right there? That’s the whole game.

Not your training plan. Not your gear. Not your diet app.

It’s that one decision — made daily — that separates the people who transform from the ones who just talk about it.

Small choices. Stacked consistently. Over time.

That’s how you build something real. 💪

What’s your non-negotiable daily decision? Drop it below 👇

Most triathletes make the swim harder than it needs to be — and don’t even realize it until they’re already gasping for air.

Here are 3 things you can do race morning to set yourself up for a smarter, calmer, faster swim.

1. Warm up before the race starts.

A short warm up primes your cardiovascular system, settles your nerves, and eliminates the shock of cold water when the gun goes off. Don’t skip this.

2. Start easy and build.

Adrenaline masks how hard you’re working — and by the time you feel it, it’s too late. Going out too hard spikes your heart rate and can force you to stop mid-swim. Ease in, find your rhythm, build to race pace. You’ll finish faster than if you hammered it from the start.

Note: aggressive fast starts are a strategy reserved for advanced age groupers and pros who have the experience to manage it

3. Swim off the buoy line if crowds stress you out.

The buoy line is the most congested, physical part of the course. Drifting just 5–15 yards off the line gives you space to breathe, find your stroke, and race your own race.

Swim smart.
The bike and run are waiting. 🏊‍♂️🚴‍♂️🏃‍♂️

Have a race coming up? Drop it in the comments — we’d love to cheer you on.

If the swim scares you, listen up.

Perhaps you’re new to triathlon (maybe not) and the swim gives you anxiety. You’re not alone.

I have two simple pieces of advice to help you have a successful swim on race day.

First: become proficient and comfortable in the pool. The pool is where you build proper technique, breathing, and confidence in a controlled environment. If you need help, get it—now is the time.

Second: get open water practice before race day. Open water is a whole different world—no walls, limited visibility, and people swimming all around you. Practicing in those conditions, especially with others nearby, helps you stay calm and in control.

Master the skills in the pool first. Then apply them in open water.

Do that, and you’ll show up on race day calmer, more confident, and ready to swim your best.

Inspired by his dad, uncle & mom. And fueled by the mental and physical challenge. This year he will be toeing the line at two challenging triathlons. Ironman Chattanooga 70.3 and IRONMAN Lake Placid.

Meet Anthony ( ). He’s a student at Penn State and is learning to manage his time like a pro as he prepares for these EPIC races. He’s also falls into the fastest growing age segmentation in triathlon (20-29).

He’s well rounded in every sense. Great student, active fraternity member (best one on campus - , stand UP!) and he’s actively involved in the largest student run philanthropy in the world ( )… all while training and staying fit.

👇Leave Anthony some love in the comments below as he continues to work to achieve his goals. 😎🤙