The ROC Indoor Tri

Name: The ROC Indoor Tri
Start: 2026-03-28T12:00:00-04:00
Location: Louis S Wolk JCC of Greater Rochester

Schedule

Sat, 28 Mar, 2026 at 12:00 pm

UTC-04:00

Location

Louis S Wolk JCC of Greater Rochester | Rochester, NY

Registration Opens Black Friday!
https://runsignup.com/Race/NY/Rochester/ROCIndoorTri
The ROC Indoor Triathlon will be held on Saturday March 28th at the beautiful Louis Wolk Jewish Community Center (aka...the JCC) with the first heat starting at 1PM. A post-race party and awards ceremony will be held on the JCC premises starting at 5pm.
In sequential triathlon order (swim/bike/run), it will be a timed event with Average Ranking in each of the 3 disciplines to decide the awards.
Swim - 15mins: A 5-lane lap pool where 2 athletes will split one lane and swim as many laps as possible. To keep it simple, only completed laps will be counted into the athletes swim distance. (15mins)
Bike - 15mins: Using a stationary bike, athletes will spin as hard as they can to rack up distance. Athletes can adjust the knobs to increase the amount of wattage to impact distance. Bikes will be calibrated as best as possible for a fair competition.
Run* - 15mins: Using a treadmill, athletes will run as fast as they safely can. Treadmills will be calibrated as best as possible for a fair competition.
*ONLY if the weather's super nice and warm, we'll bypass the treadmills and take it outside for a 1.5-mile out/back run on the canal path with a finish line under the arch. Any decision on this will be made well in advance of the race and you will be notified accordingly. If we use the outdoors, your total time to complete the course will be factored into your final score.
Heats will consist of 10 athletes with a new heat starting exactly 20 apart (15 + 5 min transition = 20 minute).
Tie-Breaker: In the unlikely event of a tie in total distance, total KW on the stationary bike will be used to determine the winners.
Transition time is 5 minutes between each event and will be discounted from your total time. However, each event will start exactly 5 minutes after the previous one ended (meaning you would have less time on the next event).
Total race time: 45 minutes
Volunteers will be on hand to monitor and record lap swims, spin bikes, and treadmill runs then report those results to the race officials. Athletes may also be needed as volunteers to count for their fellow competitors in waves before or after completion of their own event.
Post-Race party and awards will follow the race at the JCC as well.
Overall Top 3
Spirit of the Race
Age Group (Decade)
Most-Improved awards from the Indoor Season
Best Swim ("the Dolphin")
Best Bike ("the Cranker")
Best Run ("the Cheetah")
Slowest Transition Time ("The Camper)
Dead Middle ("the DFM")
Tie-Breaker: Total KW on the stationary bike will be used to determine the winners.
Competitive Understanding: We will do our absolute best to calculate the distances based upon the information recorded and submitted by volunteers, which might differ from the athletes watch. Good sportsmanship is expected at all times.