From big races to Saturday morning group runs—find aquabike events and connect with the local endurance sports community.
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.
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 (Male / Female)
Spirit of the Race
Age Group (1 Winner)
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.
Since 2010, the Rochester Triathlon (aka The ROC) is a late summer classic organized by the Rochester Area Triathletes (aka RATs) and held at Durand-Eastman Beach in Irondequoit, NY on Saturday August 22, 2026. The ROC features a shallow open-water swim, closed-to-traffic, super-fast, bike course, and a picturesque run along Lake Ontario and Seabreeze shorelines to the roaring crowds lining the pathway.
The ROC is a USAT-sanctioned event offering qualifying slots for the National Championships for all Sprint and Intermediate distances in the following divisions:
High School: Male and Females still in school (Sprint distance only)
Age Group: Every 5 years (Sprint and Intermediate Triathlon)
Athena / Clydesdale: Athenas are females above 165lbs, Clydesdales are males above 225lbs (Sprint distance only)
Duathlon: Male and Female Top (No Age Groups)
AquaBike: Male and Female Top 3 (No Age Groups)
5K Run: Male and Female Top 3 (No Age Groups)
Rochester Road Runners launched in the summer of 2014 as a free, pressure-free alternative to costly running store groups and rigid local clubs. Founded by Bill, a runner who believed Rochester deserved better, the crew now brings together around 30 members, from marathon regulars to total beginners. Built on the belief that running should be accessible to everyone, driven by camaraderie, and fun first, Rochester Road Runners welcomes all paces and experience levels. Three runs a week, all free, all rooted in Rochester: Wednesday evenings at Tryon City Tavern, Saturday mornings with a long run option, and Thursday training workouts. No fees, no expectations, no pressure, just genuine community.