Fall 2017 CRUfit Montclair Triathlon PHOTO ALBUM

 

 

The 2nd CRUfit Montclair Triathlon: ROW. RIDE. RUN... for FUN!

Sunday, May 20th, 10am-1pm. 

All fitness levels are invited to join this fun, safe, and friendly event.  Experience the driving rhythms, group energy and inspiring playlists in our Rowing Studio and Cycling Theater.  

1st Leg:  5K Indoor Row.  
2nd Leg:  15K Indoor Bike Ride.  
3rd Leg (optional):  5K Outdoor Run/Walk.
 

Participants will be started in waves at 10am, 10:30, and 11:00am.

REGISTRATION 

  • Entry fee $35 for Adults and $25 for Teens under 18.  
  • Register ONLINE, in person or by phone.
  • NOTE:  youth under 18 will need to have a  CRUfit LIABILITY WAIVER signed by parent/guardian.
  • Register by Sunday, May 6th, to receive a CRUfit Triathlon Tshirt.  



CRUfit Montclair Triathlon Training Guidelines

STEP 1: Consider asking a friend or two to join you as this will likely make it more fun and help with your follow-through.


STEP 2: Do some rowing, cycling and running each week. Stretch after each training session.

STEP 3: Prepare yourself to handle the duration of the event. Here are some guidelines:

  • 1st Leg: 5K Row – 20 to 30 min for most CRUfitters
  • 2nd Leg: 15K Bike Ride – 25 to 35 min for most CRUfitters
  • 3rd Leg (optional): 5K Run/Walk – 20 to 40 min for most CRUfitters


Gradually build up to the duration you anticipate. Don’t push too hard when adapting to the duration. Here are some CRUfit class options you can use to prepare for the duration of the event:

  • Back-to-back cycling and rowing: MW 6:30pm and 7:40pm
  • Back-to-back rowing and cycling: MWF 11:30am and Noon (Join for the last 30+ minutes of cycling (1 credit for cycling class if you begin halfway through class - ~12:30pm)
  • Back-to-back rowing and cycling: Sa 7:00am and 7:30am (Join for the last 60 minutes of cycling (2 credits for cycling class if you begin the 90 min class at ~8:00am)
  • Back-to-back rowing and cycling: Su 7:15am and 8:30am (You will have a 30 min break between classes during which you could run or start riding easy in the Cycling Theater)
  • 90 minute cycling: TU/TH 5:30am, W 6:30pm, SAT 7:30am


Bike or row on your own at CRUfit before or after your favorite class.

Run on the trail above Montclair before or after your favorite class.

STEP 4: Plan the pace you want to go for on each leg you will do. There is not a one size fits all approach here. Some will want to do their fastest pace and some will want to cruise and enjoy the camaraderie and excitement. Play with the pacing you plan on using during some of your longer training sessions. Focus on consistency. Endurance training is most enjoyable if you get into an even rhythm. Make adjustments to your pacing plan based on how your training sessions go.

STEP 5: Plan your event day nutrition and hydration strategy. Play with nutrition and hydration plans during training. Be aware that planning these well can make the event much more enjoyable.

STEP 6: Ask your favorite CRUfit rowing or cycling instructor for input on your training plan.