Category Archive: Training

NYC Tri Spring Training Webinar

Spring has sprung in New York City — so it’s time to get training! Dr. Mark Klion of Manhattan Orthopedic is here to help you jumpstart your race prep with expert tips covering training and injury prevention.

Join us on May 17 at 7:00 p.m. EST

** NOTE: This webinar has been rescheduled from its original date. Those previously registered for the original date (May 9) will automatically remain registered for the revised session. Thank you for your understanding.


Race IQ is Back at Tailwind Endurance – March 1

Join us on Wednesday, March 1 at 7 p.m. EDT at Tailwind Endurance to discuss the ins, outs and secrets to success at the New York City Triathlon. We will discuss the race course, weekend logistics and some of the insider knowledge about the race weekend such as:

  • Parking and travel tips
  • Where is the hidden port o’ outside of transition
  • Unique aspects of the NYC Tri course that can make or break your day
  • Where to position your friends and family to best see the action


We will also feature a panel of athletes that have raced the course and can give you insight into how they raced well in all kinds of New York City conditions!


Looking for some extra training? Tailwind Endurance offers a variety of classes to get you in shape for race day. Also keep an eye on their full schedule between now and race day for your chance to ride the actual bike course in studio. 

Race IQ: The Ultimate Guide to Your Race Weekend

Join us on Monday, July 11 or Thursday, July 21 at 7 p.m. EDT at Tailwind Endurance to discuss the ins, outs and secrets to success at the Panasonic NYC Triathlon. We will discuss the race course, weekend logistics and some of the insider knowledge about the race weekend such as:

  • Parking and travel tips
  • Where is the hidden port o’ outside of transition
  • Unique aspects of the NYC Tri course that can make or break your day
  • Where to position your friends and family to best see the action


We will also feature a panel of athletes that have raced the course and can give you insight into how they raced well in all kinds of New York City conditions!


Looking for an extra sneak peek into the race course? Tailwind Endurance offers classes for you to ride the actual bike course on Tuesdays and Saturdays up until race day. Check out the full class schedule and sign up today!

5th Annual Open Water Swim Clinic Series Registration opens June 7

The Transamerica Chicago Triathlon is proud to introduce the 5th Annual Open Water Swim Clinic Series! These clinics are designed to help new triathletes safely enter into, and properly prepare for the sport of triathlon. Since 2012, more than 8,000 individuals have enhanced their swim experience through these complimentary sessions. 

Without a doubt, the swim is the most intimidating event for new triathletes. In reality, experienced triathletes consider the swim much easier than the bike or run – it’s faster, low impact and much easier with a wetsuit. After a few sessions, we think you’ll agree!  These clinics are perfect for first-timers, especially those who have never worn a wetsuit.

Through a registration questionnaire, participants are placed into groups with similar experience levels and goals. Upon check-in at the clinic, participants are assigned to a specific coach who will lead them through relevant curriculum. Before entering the water, we will host a quick briefing on the beach to cover: 

  • How open water swimming differs from the pool
  • Rules of the triathlon swim
  • Swim etiquette at Ohio Street Beach
  • Properly wearing / removing a wetsuit
  • Common triathlon swim issues (hyperventilating, breathing, sighting)

Once in the water, coaches will conduct both small and large group drills – all in shallow water – designed to acclimate new swimmers to the open water experience. Separate swim instruction will be offered for both new and experienced swimmers. Lifeguards and certified coaches will be on-hand throughout each session, and local retail partners Live Grit and Fleet Feet Sports Chicago will supply demo wetsuits for anyone looking to experiment (first-come, first-served). 

The Open Water Swim Clinics are complimentary, although we recommend a $5 suggested donation. Wetsuit retailers may ask for a separate cash donation (on-site) for those who plan to rent a wetsuit. Wetsuit reservations cannot be scheduled in advance. 100% of ALL proceeds will be distributed among all Transamerica Chicago Triathlon charities. 

Following each event, participants are encouraged to socialize at Caffe’ Olivia for complimentary Goose Island Beer and plenty of triathlon talk. 

Registration for Clinic #1 will open on Tuesday, June 7 at 10:00 a.m.  Registration for subsequent clinics will open the day after each previous session. Watch the Transamerica Chicago Triathlon Facebook page for the registration link. 

2016 Transamerica Chicago Triathlon Open Water Swim Clinic Schedule
Location: Ohio Street Beach
Start time: 6 p.m.

  • Tuesday, June 28: Open Water Swim Clinic #1
  • Tuesday, July 12: Open Water Swim Clinic #2
  • Tuesday, July 26: Open Water Swim Clinic #3 + Aquathlon
  • Tuesday, August 9: Open Water Swim Clinic #4 + Aquathlon
  • Tuesday, August 23: Open Water Swim Clinic #5 + Aquathlon

Panasonic NYC Tri Spring Training Webinar

Need help dusting off that bike and swim cap? Let Dr. Mark Klion of Manhattan Orthopedic and Life Time Endurance coach and former pro triathlete, Troy Jacobson, get you back in the groove during our spring training webinar with expert tips covering training and injury prevention.

Check out what you missed!

Training Tip: New to Swimming… Help!

by Coach Troy Jacobson

Question: I’m new to triathlon and just started swimming laps. It’s by far the most difficult sport for me of the three. What are your suggestions for improving?

Answer: Welcome to your new sport! There’s a ton to learn so be patient and absorb knowledge in small chunks. You can’t become an expert over night. It’ll take years and years of practice, but that’s part of the fun.

Swimming is a highly technical sport and it’s often difficult for adults to master. Hours and hours of pool time are required to develop a ‘feel for the water’ and the conditioning necessary to swim fast. Be prepared for that fact and don’t get frustrated if things move along slowly with regard to your progress.

The first thing I tell new swimmers to do is: focus on technique. Just getting in the pool, hammering out laps and improving your conditioning, is rewarding in the short term, but can be devastating to your long term improvement and swimming speeds. The biggest culprit in holding people back is the development of an inefficient stroke, and it’s hard to ‘unlearn’ bad bio-mechanical skills, so start off with learning good skills from the start. Start by reading books on proper swim technique or watching videos of champion swimmers, like Michael Phelps. Ingrain their stroke technique into your brain, so that your stroke imitates theirs. Become a student of swim-stroke technique and be able to explain what makes for an effective stroke.

Next, get comfortable in the water! Learn how to ‘feel’ the water and move your body through it. Play around with it. Practice sculling on your front, then on your back. Learn how to kick. Experiment with breathing on your right side, then your left. Have some fun.

Now you’re ready to do the work and to start becoming a swimmer. Technique drills should be a mainstay of all swim workouts, even as you become more advanced. I always advise new swimmers to seek the help of a coach to monitor their stroke development and make suggestions on how to improve. Having someone on deck who can help is invaluable. Frequent video taping helps too, allowing you to actually see what you’re doing right and what you’re doing wrong.

Once you feel comfortable and confident in the water, consider joining a Masters Program. Swimming with other athletes is fun, motivating and improves your learning curve. Jump in the slower lane and learn proper lap swimming etiquette. Focus on your technique and your conditioning will improve simultaneously. And as you become faster, you’ll be rewarded with moving up to a faster lane.

To recap… it’s important for new swimmers to be patient and to start by focusing on the fundamentals. Don’t learn bad technique. Educate yourself as to what a good stroke ‘looks like’, and then try to develop a ‘feel’ for the water. Then, by working with a coach, learn drills that will aid in your stroke development. When you’re ready, join a Masters swim program and be prepared to see your swimming results take off!

Good luck!
Coach Troy

NEW DATE: RSVP for Race IQ on February 23 at Tailwind Endurance

Join us at Tailwind Endurance on Tuesday, February 23 from 7 p.m. to 9 p.m. for a special FREE Race IQ session with an interactive course overview and nutrition and healing strategies to get you through the winter. Tailwind Endurance coaches, nutrition experts and physical therapists will be on hand to help teach you how to define your path to the 2016 Panasonic NYC Triathlon.

Tailwind Endurance
119 West 23rd Street. #300
New York, NY 10011

Session topics will include:

  • How to use your city to properly prepare to race NYC
  • Swimming tips
  • Strength and injury prevention
  • Insider tips on nutrition for training and racing
  • And more!


The session will also feature a panel of athletes that have previously raced the NYC Tri course and can give you insight into how they raced well in all kinds of New York City conditions!



Fitness Fix: Improve Your Hip Mobility

By Andrew Heffernan

Back pain. Knee pain. Poor posture. Difficulty getting up off the floor. Trouble squatting and deadlifting. What do all these physical limitations have in common? They’re symptoms of poor hip mobility, says physical therapist Kelly Starrett, DPT, author of Becoming a Supple Leopard.

The hips are the most powerful hinges in the body, and they’re vital for everyday movement, he says. “But we sit so much — and move our hip joints into their end range so infrequently — that nearly all of us end up with limitations.” The following moves will mobilize the hip flexors (muscles on the front of each hip joint), the hip extensors (those in the back, including the glutes), and the hip rotators (a complex of six smaller muscles along each joint capsule), all of which contribute to pain-free function and improved athleticism.

Try these exercises post-workout or pre-bedtime for better movement in and out of the gym.


  1. Stand inside a doorway and turn to face the door frame on your right.
  2. Step back with your left foot and place your knee and lower leg on the floor to the left of the wall behind you (place a pad under your left knee if necessary).
  3. Slide your left leg backward along the wall until you feel a stretch in the front on your left hip.
  4. Raise your chest and torso and extend your arms overhead.
  5. Grab the doorjamb behind you and slide your arms as far overhead as possible.
  6. Press your lower back toward the doorjamb and hold it there for the duration of the stretch.
  7. Breathe deeply, hold for one to two minutes, and repeat on the other side.


  1. Stand facing a thigh-high table, desk, high bench, or the armrest of a couch.
  2. Bend your right knee and raise your leg to rest your shin on the table, as if you’re doing a modified pigeon-pose stretch.
  3. Bend your torso directly forward over your leg.
  4. Press your elevated leg into the table for a five-count, then release for a 10-count, moving more deeply into the stretch. Contract and release five times.
  5. Repeat the stretch with your torso rotated gently to the left, and again rotated to the right. Keep your back neutral and avoid rounding forward.
  6. Slowly come out of the stretch.
  7. Repeat the entire sequence with your left leg on the table.

Andrew Heffernan, CSCS, GCFP, is an Experience Life contributing editor. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at

FREE Panasonic NYC Triathlon Starting Line 101 Clinic November 7 & 8

The Panasonic NYC Triathlon is the nation’s premiere urban triathlon and is at the top of every triathlete’s race bucket list. Join us for an exclusive clinic that details all you need to know in order to tackle this Olympic distance triathlon. Learn from Life Time’s top endurance trainers and walk away feeling confident in your triathlon training. This clinic is geared toward veterans and new athletes alike!

Saturday, November 7, 2015
1:30 p.m. to 3:30 p.m.
Life Time Athletic Syosset
350 Robbins Ln, Syosset, NY 11791 Group Fitness Studio 2

Sunday, November 8, 2015
1:30 p.m. to 3:30 p.m.
Life Time Athletic Florham Park
14 Fernwood Rd, Florham Park, NJ 07932 Group Fitness Studio 2

Clinic schedule:
1:30 p.m. Sign-in, registration and vendor booths open
1:45 p.m. Workshop: How to Train for an Olympic Distance Triathlon
2:30 p.m. Course overview: Panasonic New York City Triathlon with Event Director, Christine Bosco
3:00 p.m. Q&A, registration opportunity and vendor booths

To RSVP or for more information, please contact Alexa Stobridge at

Exclusive Olympic Distance Training Seminar October 22

Stepping Up in Distance: Olympic Distance Tri Training and Strategy … What You Need to Know to be Successful

Are you thinking about doing your first Olympic distance triathlon? Are you trying to improve upon your last time or land on the podium? Are you wondering what it takes to tackle a race in the nation’s largest city? Professional coaches Chris and Elizabeth Kaplanis, the area’s top endurance experts from Ridgewood Tri Athlete (RTA), will be presenting a comprehensive lecture providing the knowledge you need to be successful on Thursday, October 22 from 7:00 p.m. to 9:00 p.m. EDT.

1 Hawthorne Avenue
Park Ridge, NJ 07656

Topics Include:

  • Training tips; make the most of the time you have to train
  • Race day execution
  • Race nutrition
  • Open water swim strategy
  • Avoid common mistakes
  • Panasonic NYC Tri course overview and insider advice
  • Q & A following the discussion.


In addition to free goodies, the Panasonic NYC Tri will also be giving away TWO guaranteed entries into the 2016 race! You must be present to win, so don’t miss this exclusive chance to bypass the lottery!


Both Chris & Elizabeth hold USA Triathlon Level 2 Endurance, USA Cycling Level 2 and USA Track & Field coaching certifications. Between the two of them, they have completed over 15 iron-distance races including 5 World Championships. Ridgewood Tri Athlete (RTA) is a multisport coaching business and triathlon club located in northern NJ. RTA provides custom training programs, 1 on 1 instruction, destination training camps and a variety of other services to get you fitter and faster. For more information visit