NOTE: This event is virtual. Participants can record their times starting December 1 - December 13. Post results Here. All participants receive an event shirt and commemorative medal.
Indoor triathlon & duathlon
Take part in a 60-minute indoor triathlon and duathlon! Different than a traditional triathlon, each participant will have a set amount of time to swim (or run), bike, and run with allotted transitions between activities. Fun and pressure-free, this event is great for both experienced triathletes and those competing in their first race.
- 10-minute swim in a 25 meter lap pool or 15-minute run on treadmill (for Duathlon)
- 30-minute bike on an indoor cycle
- 20-minute run on a treadmill
Divisions will be split by gender. All finishers will receive a commemorative medal.
5K Pump-N-Run & Luck O' Irish 5K
The 5K Pump & Run is a fun and great way to tests overall fitness by measuring both strength and endurance. The pump will begin at 7:00 am - 8:45 am followed by the run portion at 9:00 am. In the competition, participants bench press a percentage of their body weight. Each lift (up to a max of 30) reduces their 5-kilometer run time by 30 seconds.
The Pump & Run has multiple age/gender divisions (14 & Under, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 & older). Depending on age, males must bench press 60 to 100 percent of their body weight, and females 40 to 70 percent of their body weight. Trainers oversee the bench press and inspire lifters to their maximum. At the weigh-in, your weight percentage is calculated first, then the resulting number is adjusted to the nearest 5 lb increment (if you're right in the middle, they'll round up). Once the bench card is turned in, the decision of the spotter is final. If you have any questions, please review with the spotter during the bench time. The scoring adjustments by the race team will use the bench reps listed on the bench card with no exceptions. All athletes must be able to press a 40-45 lb barbell.
All finishers will receive a medal upon the completion of their 5K run.
Registration fees
Pump-N-Run Closed
Bench and then run 5K
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$30.00
Luck O' Irish 5K Closed
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$30.00
Indoor Triathlon Closed
Swim.Bike.Run. Indoors
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$30.00
Indoor Duathlon Closed
Run.Bike.Run Indoors.
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$30.00
The Triathlon & Duathlon
THE TRIATHLON and DUATHLON
Athletes will begin with a 10-minute swim in the indoor pool or run 15 minutes on the treadmill. Shift gears and spend the next 30 minutes cycling in the main workout room. Then race toward the finish line with 20 minutes on the treadmill.
THE TRANSITIONS
Athletes are allowed 10 minutes to safely change from the pool to the cycling and five minutes to move from cycling to the treadmill.
THE SCORES
Race volunteers record the total distance covered during your swim, bike and run. The more distance you cover, the higher your score. The total event lasts for 75 minutes (60 minutes race time), consisting of:
Swim: 10 minutes (or run 15 minutes)
Transition 1 (Swim to Bike): 10 minutes ( from the pool to cycle)
Bike: 30 minutes on an indoor bike
Transition 2: 5-minutes (move from the cycle to treadmills)
Run: 20 minutes on a treadmill
Participants are graded or ranked by their cumulative distance for the three disciplines. Note that swim distance is initially counted by laps and then converted to miles (0.015 miles per lap) for overall distance. Swim distance may include a half lap at the end of the 10 minutes.
Transition times are fixed between events and do not count toward participants’ scoring.
Pump-N-Run Weight Percentages
Female
| Age | Under 18 years old | 19 - 39 years old | 40 - 49 years old | 50 - 59 years old | 60+ years old |
| Body Weight % | 55% | 70% | 60% | 50% | 40% |
Male
| Age | Under 18 years old | 19 - 39 years old | 40 - 49 years old | 50 - 59 years old | 60+ years old |
Body Weight % | 85% | 100% | 90% | 80% | 70% |
The Bench Press
- No bench press warm-up will be provided
- Entrance to the bench area by race number or wristband only
- Start lift with the bar in the extended position
- Lift-off assistance will be provided if needed
- The bar must touch the chest and be fully extended on each press or the rep will not count
- Stopping during a press terminates the lift (you may stop in the lock-out position)
- No bouncing bar off the chest
- Shoulders and rear must stay in contact with the bench during the lift
- Feet must remain in contact with the floor during the lift (no hooking bench support with feet/legs)
- If necessary, plates may be placed under lifters feet
- No belts, wraps, gloves or lifting suits
- Judging by trainers is final, no exceptions - if you have questions, verify the card with the spotter before you leave the bench area. The race team performing final calculations will not make any adjustments after cards have been turned in.
- Bench weight will be rounded to the nearest five-pound increment (example-181-182 rounds down to 180, 182.5 rounds up to 185)
- Weigh-in with running shoes, shorts, and shirt on
Hand Placement - Bench Press
Contact information
- Event contact
- Craig Thompson
- Website
- Visit website
