RTA Triathlon

“The journey of a thousand miles begins with one step.”

That staircase? That’s every goal you’ve ever had. Long, steep, impossible to see the top of. But don’t focus on the top — just the next step.

Your goals. That race. It starts by taking the first step.

Keep your head down and focus on one step at a time. You don’t need to see the whole staircase — you need the next step, some accountability and the right guidance to take it.

Anything is possible. 🏊‍♂️🚴‍♂️🏃‍♂️

IRONMAN Americas
Jimmy Lau

Meet Vinton. Vinton Euler He absolutely CRUSHED his very first IRONMAN in Lake Placid on only 6 months of training.

➡️Listen in on his excitement and emotions only minutes after he crossed the finish line.

And yes, he is a total FREAK of an endurance athlete and is only 21. His results are NOT normal, but they are super impressive.

CONGRATS, Vinton on an amazing race. You earned it!

Thanks for sharing and we hope you inspire other younger athletes.

Can’t wait for Kona!

That finish line feeling.

You can’t explain it — you have to experience it.

Months of early mornings. Long rides. Sacrifices nobody sees. All of it, for this one moment.

Anything is possible when you commit to it.

What will yours look like?

IRONMAN Americas
Giancarlo la Torre

Musselman 70.3 delivered, as always! We had first time finishers at the distance, several PR’s and plenty of excellent racing all around. Perfect day, beautiful weather and

🦩IRONMAN Lake Placid… IT’S RACE WEEK and Domingo the Flamingo is BACK!

The legendary concept of a swim up coffee barge in Kona will be making its return to Lake Placid.

So get your friends together and get your final swim in before the race. Swim on up to our GIANT PINK FLAMINGO (Domingo) and get yourself some delicious coffee from Origin Coffee Origin Coffee Co. | Adirondack Mtns, NY.

WHEN: Saturday, (7/18) @ 8am -11am - During the Ironman Practice Swim

AND this year we have a raffle of ~$2,000 in prizes.

*Link in bio to enter & full details*

See you out there 😎🤙🦩

Two riders. Same road. Same effort… completely different outcomes.

One’s spinning smooth at 90 rpm. The other’s mashing low and slow — grinding every pedal stroke like it’s a leg press.

Here’s the problem: low cadence = more force per stroke = more muscle fatigue = jelly legs on the run.

High cadence (~90) shifts the load to your cardiovascular system instead of your quads. You save your legs for where it matters — mile 1 of the run, not mile 1 of the bike.

Elite triathletes don’t ride like cyclists. They ride like runners who happen to be on a bike.

Check your cadence today. What’s it sitting at? 👇

You bought a power meter to get faster. Instead you got a number you stare at and don’t understand.

Sound familiar? You know your FTP. You glance at watts mid-ride. But when the race gun goes off for an Ironman, most athletes have no idea what number they’re actually supposed to hold — or how to tell if they paced it right until the marathon falls apart.

Here’s the number that matters: Normalized Power. Not average power — NP accounts for every surge, coast, and hill so you get your true physiological cost of the ride.

Your target for a full Ironman: 68-72% of FTP.

Some athletes will sit slightly outside that — stronger bikers protecting a big run can nudge higher, first-timers or bike-limited athletes should stay lower. And how your FTP was tested matters too: different tests can hand you a higher or lower number, which shifts what that percentage actually means on race day.

Then check your Variability Index. Under 1.05 means you rode smart and even. Get up near 1.15+ and you were surging — burning matches you’ll need on the run.

This is exactly why having an experienced coach in your corner matters. A third party who knows your data, your test history, and your race-day tendencies can dial in the number that’s actually right for you — not just a range you found online.

Know your numbers. Use your numbers. That’s the unlock.

What’s your FTP, and have you ever actually checked your VI after a race? Drop it below. 👇

Watch her turn at this buoy. 😳 This is not an accident.

Instead of muscling through a flat 90-degree turn, she rolls belly-up as she comes around — using her back to carve the corner instead of fighting the water with her arms.

**SAVE & SHARE** so you can refer back to this.

Here’s what’s happening:

1️⃣ She sights the buoy early, well before she’s on top of it

2️⃣ She stays tight to the line — no wide, wasted arc around it

3️⃣ Right at the corner, she rotates onto her back momentarily, letting her body roll drive the direction change instead of a hard arm-pull turn

4️⃣ She rolls back onto her front and is back to full stroke rhythm immediately, no lost momentum

That small belly-up roll is the difference between fighting a turn and flowing through one.

😎Have you ever tried rolling through a turn like this? Drop a 🙋 below if you’re trying it on your next swim.

Technical Note:
The belly-up roll works because it swaps a resistance-heavy arm turn for a body-rotation turn — same principle as a flip turn in the pool. Dropping onto your back for a half-second lets your hips and core redirect your line while your arms stay relaxed, instead of using a wide sculling pull to yank your body around. It only works if your sighting is already dialed — you need to know your exit line before you roll, since you’re briefly not watching the buoy.

Swimmer: Erica Parriott