Training Indoors During the Off Season
The music in the indoor cycling studio was pounding as the participants spun furiously. Dozens of athletes were grinding it out when the instructor at the front called out, “Time!” With that, all pedaling ceased and the athletes made a mad dash for the door. Other gymgoers looked on in amazement: What was going on? Was this a new fitness craze? Some form of boot camp?
It was actually the gym’s first-ever indoor triathlon.
When the snow starts to fall, racing can be very difficult. Running outside can be rather unpleasant. In the past few years, the concept of indoor triathlons has arisen as a multisport alternative in the gray and slushy months. While these competitions may vary in size and scope, the central tenet is a swim in the pool, followed by a set interval on a stationary bike and then a treadmill run. They are great for everyone-from the novice who is interested in multisports to the dedicated gym rat who wants to switch things up and try something new.
An indoor tri will test your mettle in three sports, so it is perfect for cross-training. Runners will benefit from the back-of-body workout on the bike, while cyclists and swimmers will benefit from the increased caloric burn and intense workout that running provides. Plus, since you are switching sports every 10 to 15 minutes, you’ll never have an opportunity to be bored.
For your first indoor tri, make sure you have practiced each discipline at least once a week for two weeks prior. Devoting as little as a half hour once a week to each of these sports will be adequate preparation for the event. You just need to be comfortable with the sport, no need to be in peak form. (Although you may find that the variety of activities is more fun than your typical gym routine.) Another plus is that the equipment you need is provided by most gyms, so you don’t need to invest in new gear just to try out the sport.
Chances are good that your local gym may host an indoor tri; if not, lobby for one! A quick search on the Web yielded over 314,000 entries for “indoor tris,” including a national series from a major triathlon company.
As you look forward to planning your calendar, clear some space for an indoor tri. In roughly an hour, you’ll get a great workout and a peek into the multisport world.
ASICS Training blogger Mary Arnold lives in New York City.
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