Cochrane Wild Rose Indoor Winter Triathlon

This event is for ALL LEVELS! From your first triathlon to the experienced triathlete.

Divided into heats, you will have 10 minutes to swim as many laps as you can (any stroke) in the pool, 20 minutes to bike on a stationary bike with an instructor leading you, and then 15 minutes to walk or run as many laps as you can on the track.

Your heat start time will be determined based on your swim pace and will start between 8am - 9:45am.

What you get at the Wild Rose Women's Indoor Triathlon Experience:

• a professionally managed and seemless event
• a supportive environment focused on success for all athletes from beginner to advanced
• an official race bib
• a commemorative finisher's bracelet
• post-race massage
• post-race smoothie from Jugo Juice

HEAT ASSIGNMENTS: you will be notified 1 week-prior to the event of your heat assignment.

ARRIVAL: (please arrive 30 minutes before your heat starts)

When you arrive at the facility you will check-in and get body marked to identify you throughout the swim, bike and run. You will then meet your group leader and other heat members. Your group leader will stay with you the entire event and be there to ensure you know where you are going, offer helpful tips and advice, and extra cheers!

SWIM: (10 minutes)
This can often be the most nerve racking component in a triathlon. We promise we are here to assist you, make you as comfortable as possible and ensure you are successful!
Before the swim your group will head to the change rooms. You will get changed into what you will swim in (or even complete the entire race in), lock up (please bring a lock) the rest of your things, and use the washroom if necessary. You will then bring with your towel, swim cap and goggles onto the deck where you will meet your heat leader. Your heat leader and a swim marshal will help organize you into lanes (4 swimmers per lane) with swimmers of similar pace together.
With 2 athletes at either end of the pool, on the word go you will enter the water and swim as many lengths as you can in the 10 minutes. You will swim in a counter-clockwise direction (lane rope will be directly on your right). Keep track of your own laps or just swim - it is up to you. You are welcome to stop and rest as much as you want or need at the end of the lanes in the 10 minutes.

To pass someone tap their toes, and AT THE END OF THE LANE they can stop and allow you to pass. They are not required, nor should they stop in the middle of the lane. If someone wants to pass you, please be courteous and stop at the end of the lane to allow them to pass.

There will be lifeguards and plenty of volunteers in the pool area, and your family and friends may watch and cheer you on from the stands!

TRANSITIONING FROM THE SWIM TO THE BIKE: (15 minutes)
And its going to be a busy 15 minutes so you must move quickly and efficiently. You will be surprised how quickly 15 minutes goes by!

You will head back to the change rooms, dry off, put on any extra clothes, use the washroom if needed, and then walk the 3 - 4 minutes up to the spin room. You will then set up your bike and listen to instructions from facility staff.

BIKE: (20 minutes)
As mentioned you must have your bike set up within the 15-minute transition. The leader and knowledgeable volunteers, will help you set to the seat to the right height for you.
An spin instructor will be leading you through a 20-minute bike workout! You must find the right mix of gearing tension and RPM (rotations per minute) of your pedal stoke to ensure you are putting in the proper effort. Any issues or questions, during the bike just put up your arm and a volunteer will come assist you.

TRANSITIONING FROM THE BIKE TO THE RUN: (5 minutes)
It is a short walk from the spin room, to the track. Ensure you listening to your heat leader to notify you as to when your designated time starts. You will file onto the track quickly when the run marshal tells you to "Go!"

WALK/RUN: (15 minutes)
Athletes will walk or run in the designated lanes on the track. The run marshal will notify you of which direction you will be running in. Run as many laps as you can in the 15 minutes. At 13 minutes we will be announcing "last lap"; please finish your lap and exit the track where specified.

Please be advised that the track is open to facility members, so be courteous and kind to all on the track. You may not have anyone outside of the event run or walk with you due to capacity limits.

POST RACE:
After the race, your group will meet in the lobby to receive your finisher's bracelet, group photo, and get your Jugo Juice smoothie. This will be a great opportunity to chat about the race with your group, family, and friends!

SPECTATORS:
We know that bringing friends and family to the event is special and important. Spectators are absolutely welcome at the Wild Rose Women's Indoor triathlon but please be advised it will be the swim and in between events that they may catch a quick hug and give you words of encouragement.
SWIM: This is the BEST spot for spectators to get to see you! They can see you the entire time and cheer you on.
BIKE: The spin rooms are small and due to liability, we cannot have spectators inside.
RUN: There will unfortunately not be space outside or on the track area that spectators can cheer you on.

Recommended Gear:
Swim:
-swimsuit or trisuit
-goggles
-swim cap (you will be given a Wild Rose Swim Cap)

Transition from Pool to Bike:
-TOWEL (MANDATORY) - as you may not track water down the hall on the way to the spin studio
-extra clothes to put on before heading to the rest of your triathlon (OPTIONAL)
-running shoes - to do the rest of the event in, or to walk from the pool to the spin room if you plan on wearing cycling shoes
-water bottle

Bike and Run:
-you will already be wearing everything
-as mentioned above, you may bring bike shoes for the spin bikes (SPD pedals) if you wish

Post Race:
-change of clothes

-extra towel, shampoo and other toiletries if you plan to shower

Other:
-lock for locker

-glasses (you can bring and volunteers will hold for you when you swim)
-any necessary medications you need with you at all times
-a light snack (do you get HANGRY...?) Bring any extra snacks you may want to have before or during the race.
-your friends and family! Bring them to share the experience of your first triathlon!

Refund Policy/Rollovers/Transfers:

There are no refunds under any circumstances however, you can roll over your registration to the Wild Rose Women's Winter Indoor Triathlon 2028 for a fee of $30 before February 7th (3 weeks before your event date), or transfer your entry to another racer for a fee of $15.

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After February 7th (3 weeks before your event date), there are no rollovers to 2028, for any reason including injuries or illnesses; however, you may transfer your registration to another racer for a fee of $15 up to the day before the event.

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NOTE: By registering you take responsibility that you understand and agree to this statement.