Frequently Asked Questions

What is Indoor Triathlon?

Indoor triathlon is an initiative from Triathlon Australia that has been designed and developed to encourage adult participation in the sport of triathlon by people who are currently low or even non exercisers. The program is designed to introduce you to the 3 different Swim – Bike – Run components of triathlon in a safe and supportive environment so that you become more confident about joining them together to complete your first triathlon event.

I’m a bit nervous about triathlon will the indoor triathlon be full of experienced athletes with expensive gear?

Indoor triathlon is aimed at encouraging people to return to, or increase their current levels of exercise.

Specifically it aims to encourage new athletes to the sport of triathlon with the aim of completing their first event. Some programs may contain the odd athlete who may have previously completed a triathlon and then not returned to the sport, but the program won’t be full of triathletes or lots of expensive equipment!

Do I need to wear Lycra or have specialist clothing?

Definitely not! We would recommend that you wear whatever you are comfortable in for each part of the program and then make any changes you want to as the program develops and you feel more confident.

Basic and comfortable exercise clothing is all you need for the bike and run sessions, but swimwear and goggles are a must for the pool!

What sort of exercise should I be doing to prepare for an indoor triathlon?

Start off gradually and increase the effort levels to provide you with the confidence, skills and baseline fitness to complete a indoor triathlon event.

The program runs for 5 to 6 weeks and consists of 2 coached sessions each week, consisting of a swim session followed by a combined bike/run session. The swim sessions will take place in a 25m or 50m swimming pool, whilst the bike component of the sessions will take place on spin bikes in a spin studio, so no need to worry about road safety and traffic. The running will take place on a treadmill

As the program progresses, your will incorporate some walking and then running off the bike to get you used to this type of activity and have you ready to go on the day of your indoor triathlon

build skills and confidence as you develop your conditioning in order to successfully complete your indoor triathlon

I’m not sure if I’m fit enough to take part in an indoor triathlon?

The Indoor triathlon is aimed at low to non-exercisers and so you do not need to worry too much about being “fit” at the start. If you do some low to moderate intensity exercise, such as regular walking, develop your baseline conditioning to get you going and before you know it, you’ll be looking forward to your next training sessions. However, if you have a medical condition then you are concerned may effect your participation, the you should speak to Fitness professional.

How much training should I do before I take part in an indoor triathlon?

It will depend on your personal goals, but you don’t need to train in advance to take part in an indoor triathlon. The aim of the indoor triathlon is to provide you with sufficient base fitness and an understanding of triathlon that enables you to be confident of completing your first triathlon by participating in the event that the program culminates with.

Do I need to be a member of Triathlon Australia or a local triathlon club to take part in an Indoor Triathlon?

Not necessarily. We have included a one day membership in the cost of your entry. However if you love the sport and want to progress out of the pool it is definitely worth having a look at.

How old do I need to be in order to take part in a Indoor triathlon?

Indoor Triathlon is a participation program and so you need to be 10 or 12 years of age or older with a minimum height of 150cm. We would encourage you to not be put off by your age as enthusiasm and determination goes a long way to helping you achieve your personal goals!

Are my children able to join in the indoor triathlon with me?

Several excellent opportunities for younger children to join appropriate programs and more information can be found on these.

I’m concerned about how to “transition” between the swim, bike and run on event day.

Don’t be! It is actually much more straight forward than it probably seems and this will be covered off by your coach as you progress through the program. See the Event Day overview for more information on transitioning.

What do I need to bring to the Indoor triathlon?

Essentially not too much! For the bike session held on spin bikes, all you need is your runners, a water bottle and a towel and perhaps a change of shirt for afterwards. For the run session you need to be dressed in clothing you are comfortable to exercise in and trainers you would normally wear for running, walking or general exercise. Finally for the swim, just remember your bathers, goggles a towel and a swim cap if you use one.

Is there a limit to how many Indoor triathlons I can take part in?

No, there is no limit. We would be delighted to welcome and in fact encourage previous participants back to take part in additional events as this can often help you decide whether you want to take part in more indoor triathlon events and possibly upgrade to slightly longer events too.

Hang out with like-minded people in a fun and safe, but challenging, environment!

How much does the Indoor program cost to take part in?

The cost for each of the listed programs is shown on the home page of this website.

Will I be taught to swim as part of the Indoor Triathlon?

No you will need to be able to swim in order to participate in the Indoor Triathlon. However, you do not need to be an especially strong swimmer or able to swim very far. The sessions will give you more confidence in the water and build up a little swim fitness with the aim of allowing you to complete the swim leg of a mini triathlon.

Can I still take part if I can only swim a few lengths?

Definitely, yes! The Indoor Triathlon caters for low exercisers and even if you only swim a few gentle lengths occasionally, it will provide you with a starting point from which to develop

help you gain confidence and strength in the water every week.

I am nervous about swimming within a group of people in the sea. Will I get advice about this?

Your coach will have experience to pass on to you in order to ensure you are prepared for event day and on the day itself, you will quite likely be starting in a smaller less competitive group. There will also be an open water swim session at the end of your 6-week training period and this will help familiarise you with having other swimmers around you in the water.

What swimming equipment do I need to take part in an Indoor triathlon?

You only need the basic essentials to take part because the swimming sessions are held in pools until the final week when an open-water swim session is planned. The essentials are a swimsuit that you are comfortable swimming in, plus a pair of goggles that fit you correctly to prevent water getting in your eyes. It’s also a good idea to get used to wearing a swim cap as you will be provided with one on event day that you will have to wear, so have one you can use for the sessions too.

Do I need a wet suit?

No you do not need a wet suit to take part in as all the swim sessions are held in 25m or 50m swimming pools. However, if you already own a wet suit or can borrow one that fits you correctly, you may wish to wear it on the day of the event.

How do I keep track of time in the pool?

Volunteers will be keeping a track of the time for you — all you have to do is swim!

Do I need to swim a certain stroke in the pool?

No, you can swim any stroke you like, including dog paddle, side stroke, breaststroke, etc. You can even walk, if absolutely necessary. Whatever keeps you moving in the water.

What if I need a break during the swim?

You may rest on the walls, hold onto the lane line or stand on the bottom of the pool to rest. You may stop and rest for as long as you like, but keep in mind the clock is ticking!

Can I wear a life jacket or use a snorkel during the swim?

No. Athletes are not allowed to use any flotation devices or snorkels/fins during the swim.

Will there be a place to change out of my swimwear before the bike?

The changerooms will operate as your transition area. You will have 10 minutes to change out of your swimwear, into your biking and running gear. This goes by much faster than you think, so keep moving. You should bring your running stuff with you to the spin studio as you will not have time to go back to the changerooms after the cycle portion. Ask fitness centre staff regarding access to a locker for use during the event.

Do I need a bike to take part in the Indoor Triathlon?

No you don’t need a bike to take part as all the bike sessions are held on spin bikes with the aim of developing some bike-specific fitness and leg strength without the inherent dangers of riding on busy roads.

I’m not confident about riding a stationary or spin bike.

No you don’t need a bike to take part as all the bike sessions are held on spin bikes with the aim of developing some bike-specific fitness and leg strength without the inherent dangers of riding on busy roads.

I’m not confident about riding a stationary or spin bike.

Don’t worry about. All the indoor triathlons are held indoors on spin bikes (as noted above) and on event day, the bike leg of the triathlon is held on roads closed to traffic so it will be safe!

How do I keep track of time on the bike?

Volunteers will be keeping a track of the time for you — all you have to do is ride!

What type of bikes do we use?

All participants will use the indoor bikes located in the spin studio. Bikes for the event will be clearly identified.

What is the resistance like on the bike?

Each athlete will be able to set their own resistance at a level that is comfortable for their ability. Keep in mind, injuries can occur if you spin too fast so we recommend each athlete set the resistance at a level that is safe and comfortable based on their cycle experience.

I’m not very fit and haven’t run properly in ages. Will I cope with the training?

Yes you will be fine as the running part of the program will start with the basics of brisk walking interspersed by short jogs and will be developed from there to gradually include more running than walking until before you know where you are…you’re running along quite happily!

Do I have to wear Lycra, or can I do the running section of the event in my normal exercise clothing?

You definitely don’t have to wear Lycra! You can wear whatever you are comfortable in during each part of the program and we would recommend that you take part in the same clothing that you usually wear for exercise.

Can I walk during the run on event day?

Yes of course! At the event itself, it is “your” event and we want you to complete it in whatever way you feel most comfortable and capable and that may involve some running and walking combined, or just walking briskly combined with short runs. It is whatever you want to do on the day…you will still feel great at the end of the event!

Do I need “special” running shoes to take part in the program and then the event?

The main part of running is ensuring that you have footwear that is not only comfortable, but trainers that fit and support your feet correctly. This doesn’t mean you have to spend a lot of money on new trainers. However, as a minimum we would recommend that you run in trainers that are not worn at the heel as this will reduce the support to your foot and ankle, but also don’t buy brand new trainers and run in them on race day for the first time as all trainers need to be gently “worn in”. Your coach will be able to give you good advice at the start of your program if you have any footwear specific questions.

I have to wear inserts (orthotics) in my trainers; can I still run with these in?

Definitely, yes! If you wear inserts to correct a subtle change in you gait pattern, (this is very common as many people have a walking pattern where their feet pronate or supinate), then you should always wear these inserts during the program and again for the day of the event. This will be perfectly normal for you and so don’t change anything!

How do I keep track of time on the treadmill?

Volunteers will be keeping a track of the time for you — all you have to do is run!

What speed should I run on the treadmill?

Each athlete will be able to set their own speed at a level that is comfortable for their ability. Keep in mind, injuries can occur if you run too fast so we recommend each athlete set the speed at a level that is safe and comfortable based on their running experience.

What is the incline on the treadmill?

You may leave the incline at zero on the treadmill or any higher setting that you prefer. It is recommended 0.5 – 1% grade is easier on the knees.

Can I use a personal music player during the bike and run?

Absolutely. Headphones are allowed for the bike and run. Keep in mind we will have music playing overhead in the cycle studio.

How will I know where to go and what to do on event day?

When you register for an event, you will gain online access to a site and course map that shows the layout of the different areas on event day, plus it will usually include lots of information about how to prepare for the event and what to remember to bring with you. If you live near the event site it can be worthwhile visiting the afternoon before, usually a Saturday, as you will be able to walk the site and visually see the layout, plus then also collect your race pack – this will normally include your race number as a set of stickers, plus a branded swim cap.

Your coach will be able to give you more advice about your specific event, plus there will be plenty of good information available from the event website online.

How will I know what to do as I move from the swim to the bike and then from the bike to the run?

This process of moving between the 3 elements that make up a triathlon is known as the TRANSITION.

This is actually a much more straight forward process than you may expect and your event volunteers will take you through the process of how to “transition” between the run swim and bike so that you move with confidence.

How do I find out about other triathlon programs and events once I have completed Indoor Triathlon?

There are lots of options available to you, including participating in another Indoor Triathlon!

Will be able to provide you with good advice regarding your local triathlon community, plus you can visit the ?? section on the Triathlon Australia website where there is an events calendar showing forthcoming events that include triathlons of varying distances.

What is the minimum age and height details

The minimum age for TRIX3 is 10 years old and the minimum height is 150cm to meet bike safety standards.