Welcome to the Tri Talk Indoor Triathlon. The event is a fun event where you can pit yourself over the three disciplines of rowing, cycling and running against other Tri Talk members, over three seperate distances (Sprint, Olympic and Long). You'll find everything you need to know below, so have a go and then upload your results to see where you are in the league!
This event is heavily based on the former Smilebuster series of indoor triathlons, using their conversion charts for the stationary bikes, as well as the explanation below. Tri Talk accept no credit for developing these.
1. The Row
Distances: Sprint 1500m, Olympic 4000m, Long 7500m
Of course the age and maintenance history of different machines does have an impact on the performance of the Concept 2 (by varying the Drag Factor), as on all fitness equipment. However, this is one of the factors outside of our direct control.
- Only Concept 2's can be used.
- Damper can be set at any level the participant wishes.
- Level 4/5 tends to be used by rowers when rowing an Ergo test.
2. The Bike
Distances: Sprint 6KM, Olympic 15KM, Long 30KM (all on Life Fitness - timed equivalent on all other bikes)
On Life Fitness bikes:
- Participant may begin pedaling before 30 second transition is complete
- Press Quick Start
- Press Race On (only after 30 Seconds transition)
- Display Lock on Kilometres
- Participant may change level and RPM as desired throughout the ride
On all other bikes (including Precor, TechnoGym, Cybex, Tetrix, Star Trac, Stairmaster, Pulse, Powersport and Sports Art):
Participants have a large choice of RPM and resistance level combinations, each of which is matched with achieving a certain time on a Life Fitness bike in 'Race On' mode (based on wattage outputs at different levels.
- If the competitor drops below his/her chosen RPM more than once he/she must drop down to either the next level or the next RPM and to the time associated with this new level.
- The competitor can not move to a higher level or RPM once the Bike leg is underway - only to a lower level
- It is important that people start on a relatively high level (either RPM or Level or both) as you can not increase these levels once underway - you can only drop a level or RPM
- For example , competitor riding a Star Trac bike chooses to ride the Sprint distance at Level 11 at 90 RPM. At this level/RPM combination he has to keep his pedal rate above 90 RPM for 6 minutes and 37 seconds.
- After 2 minutes it is clear he cannot keep the RPM above 90 at that level, and is clearly consistently dropping below. He has to move down a notch, either on RPM or Level.
- He chooses to reduce his RPM to 80 but stay at Level 11. This means that he now has to ride for 7 minutes and 20 seconds. Provided he keeps his RPM above 80 for the rest of the time he has to pedal for a total of 7:20. This will now be the time recorded for his bike leg.
- It doesn't matter how far through the leg the competitor is, if they 'consistently' drop below the RPM they must move down a Level or RPM (and consequently to the next time)
Download non-Life Fitness Bikes conversion charts below! Note: Olympic=Pro and Long=Extreme
Pulse cycle settings
Cybex cycle settings
Precor cycle settings
Powersport cycle settings
StarTrac cycle settings
Technogym cycle settings
3. The Run
Distances: Sprint 2KM, Olympic 5KM, Long 10KM
You are not allowed to hold on to the bars or the console during the run. The only part of the machine you may touch is the speed adjustment arrows.
- Commands vary slightly by machine, but typically the equivalent of 'Quick Start' is used.
- Belt may not be moving before the competitor mounts the treadmill.
- Distance increment on the Treadmill can not be started until the minimum 30 seconds transition period is complete
- Display set to KM
- When increasing speed, competitors must use the Up Arrows instead of entering the speed digitally (i.e., 16 KMH, enter) as the digital method will often result in the runners speed being calculated from the moment the speed is entered into the consol rather than measuring the actual speed of the belt.
- Treadmill should be set at flat, although Treadmill can be inclined in uphill mode if the participant wishes.
The event starts with competitors in position on the Concept 2 rowing machine with the distance set at either 1500, 4000 or 7500metres. Participants can not commence the next discipline until the 30 second transition is complete - this is to negate any advantage or disadvantage from machine positioning in different competition locations.
5. Have Fun!