Ronald Ramos

TriDot Ambassador

Race Distances

Sprint, Olympic, Half, Full

Performance Level


Typical suburban dad. Business Development Director in a Clinical Software company. Long a stressful job, but lucky enough to be home based and have a lot of flexibility in my schedule.

I’ve always been a runner, competing at the high school level, and keeping up with it more or less throughout adulthood. I never swam competitively, but I was a lifeguard, so I’d get the occasional swim workout in, especially when my plantar fasciitis acted up. About 7 years ago, I moved to a more rural area where cycling was more popular, so I picked up a road bike. I had always been aware of triathlons and even Ironman races, so I figured why not give triathlons a try, and I signed up for my first sprint. I liked it, and I actually felt it was easier on by body than just running. I saw a lot of my runner friends constantly getting issues like PF, tendonitis, and stress fractures, but I felt the combo of swim, bike and run kept me protected from a lot of those issues.

I signed on to TriDot after about 5 years doing tris. At that point, I had about 15 olys and sprints under my belt, as well as 2 half Ironmans. I did this all via free training plans found on the internet. I finished my first HIM with a foot injury that sidelined me for several months. I got across the finish line after my second HIM, but with a lot of cramps, and realizing I didn’t prepare adequately. So when I saw the ad for the TriDot Preseason Project, I figured it was worth a try.

I started with Tridot around January 2018, and my plan was to use it train for a half Ironman in late Sept. 2018. After a couple of months in the program, I started seeing some serious results with my 5k times dropping, and FTP rising. And while the workouts were challenging, I was actually training fewer hours than ever. My gains were so impressive that by May, I asked my coach Bryan Krietz what peak hours would be for someone training for a full Ironman. When he said about 15 hours per week, with ~10 hours a week for most of the time, I figured that was easily doable, so I tacked on a full Ironman onto my 2018 season, registering for Ironman Cozumel in November.

I PR’s my Olympic distance and HIM distances in 2018. In fact, I my HIM PR came on a very hilly and slightly long (~72mi) course. And, I was probably only going about 80% effort, as I was considering it “just a tune up” for my full Ironman. I finished Ironman Cozumel, which had about a 12% DNF rate, and I’ve already signed up for Ironman Maryland 2019, determined to crush my Ironman Cozumel time.

I would have never even considered a full Ironman without TriDot. The distance seemed like a pipe dream, or like something I would only be able to do if the right circumstances in life and work lined up. But TriDot continues to give me amazing results, but with only about 10 hours per week of training on average. It completely fits my lifestyle, and it’s even helped me lose weight. I’ve lost about 10 pounds over my time with TriDot, and what makes me happy is that I lost it slowly and sustainably, losing fat and gaining muscle. TriDot makes be burn a lot of calories in a short time, and along with healthy eating, the pounds continue to come off.

Better to keep your mouth shut and have people think you're and idiot, than to open it and erase all doubt- Mark Twain