2 events in City of Rochester, New York

The ROC Indoor Season now offers multiple workouts for this years offseason. The traditional Saturday morning workout and for an additional charge, a Wednesday evening small group swim clinic coached by Simon Woods and broken into 2 sessions, Fall (10 weeks) and Winter (12 weeks - 2 Groups).

Saturday Morning Workout begins November 15th

• Time 5:30am-8am

• 20 Weeks (November 15th, 2025 - April 4th, 2026)

• Group workouts all-star team of local coaches instructing you on the proper techniques of the swim, bike, and strength training.

• Workout is broken into 3 structured workouts that rotate over the course of 2.5 hours with transitions between them.

• If you want to go into next season a faster, stronger, and smarter triathlete this program will make that happen (ask anyone).

• Due to capacity at the JCC, we are only able to offer only 80 season passes but we do offer drop-in opportunities each work.

• Note - No Saturday workouts on March 14th (Running of the Green) and March 28th (ROC Indoor Triathlon)

Wednesday Night Swim Clinics w. Simon (Fall begins Oct 15th / Winter begins Jan. 7th)

• Fall: 10 weeks - All Levels (6:30PM-8:00PM)

• Winter: 12 weeks - 2 sessions

• Beginner/Intermediate (6:30PM-7:30PM)

• Intermediate/Advanced (7:30PM-8:30PM)

• Small group clinics (12 people) for personalized instruction from Simon Woods (UK Master Swimmer, USAT All-American, IM70.3 Worlds Qualifier, ITC Worlds Qualifier)

• Swim clinics will focus on improving stroke technique, breathing, and endurance

• Structured workouts will build on the previous class, so attendance is critical

FAQs

• Does it have to be at the JCC? Yes because they've stuck with us for years when all others said, "No". Similar to the ROC Tri, the Indoor Season has to be planned and coordinated months in advance. Several alternative facilities were contacted but none of the could accommodate or be able to offer a consistent weekly time slot, except for the JCC.

• Where does my money go? Unlike the outdoor workouts, we have to rent the facility for the Indoor Season and the JCC has been gracious enough to allow us unprecedented access of their building for the past 4 years. We also compensate our coaches, lifeguards, and coordinators appropriately for their time.

• Do I have to join JCC? No, but if you purchase a season pass you will need to get a key fob to access their facility during our contracted time.

• What if I miss the registration window? For the past 3 years the season passes have sold out in less than 48 hours.

• Can I break up the cost? Yes. We are welcoming club and do not want finances to hinder anyone's access to this workout. Please connect with the Indoor Season coordinators to inquire in 100% confidence (email us at [email protected])

• Can I register if my RATs members expired? Bring a guest? NO! As part of our contractual obligation to the JCC, RATs is liable for all participants and only active members are fully covered for accidents under our insurance policy. Having a non-covered participant puts the entire contract in jeopardy.

• Please check your membership status to ensure it is active for the entire season or you could forfeit your spot (which can be viewed in your RunSignUp profile page...click on your face in the top corner). Click here to check your membership status!

Thank you for your time and looking forward to another indoor season!

Mike, Sue, Simon, Sarah, & Matt

RATs Officers

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.