Events

Whether you're an experienced athlete or just starting out, a triathlon can offer a fun and yet fulfilling challenge. So, let's dive in and explore why a triathlon might be the perfect choice for your next adventure!



## What is a triathlon? 

As a multisport event that combines swimming, cycling, and running into a single race, triathlons are rapidly gaining popularity as one of the most demanding of all endurance sports.
If you're interested in triathlons but don't know where to start, here are a few basics. 

### Types of triathlons and distances

There are four primary types of triathlons, each over varying distances:


**1. Sprint**: 750m Swim, 20km Bike, 5km Run 
**2. Olympic**: 1.5km Swim, 40km Bike, 10km Run 
**3. Half-Ironman**: 1.9km Swim, 90km Bike, 21.1km Run 
**4. Ironman**: 3.8km Swim, 180km Bike, 42.2km Run

The most common type of triathlon is the Sprint, which is the ideal starting point for beginners. The Olympic distance is a little more challenging, while the Half-Ironman and Ironman are for more experienced triathletes. The incremental demands of each type mean that a triathlete can move up to tougher challenges as their fitness and performance levels increase. In addition to these standard distances, there are also variations of the sport such as off-road, relay, and aquabike events.

### The 3 Parts of a Triathlon


**1. Swim:** The swim portion of a triathlon usually takes place in open water, such as a lake or ocean. Swimmers start in waves, separated by age groups and gender. This is usually the shortest section of the race, and participants should wear a wetsuit if the water temperature is too low. 
**2. Bike**: After completing the swim, participants then transition to the cycling section. The bike course is typically a looped route with aid stations along the way. Participants must wear a helmet and are not allowed to draft or receive assistance from other participants. 
**3. Run:** The final portion of the race is the run, which is usually a 5k, 10k, or half-marathon. The course has aid stations along the way, and participants finish at the finish line to a well-deserved round of cheers and applause.

### Tips to help you get started


1. **Focus on technique**: Hiring a coach or joining a triathlon club at the beginning of your triathlon journey can be hugely beneficial for improving your technique in all three disciplines. Understanding and applying correct technique can help you conserve energy and avoid injury.
2. **Invest in a quality pair of shoes**: Running is a high-impact sport, so getting yourself a good pair of footwear can help prevent injury and improve performance.
3. **Practice transitions:** Transitioning between events can be a time-consuming and energy-draining process, and make a huge difference to your overall time if done correctly. 
4. **Start slow and build up:** Begin with shorter distances and gradually build up to longer ones. Listen to your body and don't push yourself too hard too soon.


![Triathlete Marten Van Riel in a power pose. ](https://cdn.rouvy.com/blog/481/MVR-Bike-53-1-1-gdg0.jpg)



## 5 Reasons to try a Triathlon

If you are still undecided on whether to take the plunge, here are 5 good reasons that may help to persuade you. 



### 1 A New Challenge

Completing a triathlon is a massive accomplishment, and it requires participants to push themselves in ways they may have never done before. The combination of swimming, cycling, and running makes a triathlon race more exciting and challenging than just cycling alone. You'll not only have to focus on your cycling skills but also develop your swimming and running abilities. This variety will make the race more interesting and fulfilling, providing you with a new goal to work towards. By taking on a new challenge, you'll also have the opportunity to step out of your comfort zone and gain new experiences, which can lead to personal growth. For many, triathlon is more than just a sport - it's a way of living and a journey of discovery to better understand yourself and the world around you.

*"because it is there"* 
George Leigh Mallory, on being asked why he wanted to attempt to reach the summit of Everest






### 2 Improve Your Fitness:

Training for a triathlon race will push you to new levels and improve your overall fitness. By engaging in a variety of exercises and disciplines, you'll increase your cardiovascular endurance, strength, and flexibility. Cycling, swimming, and running all place different demands on your body and use different muscles, which will challenge you to develop your fitness in new and varied ways. Triathlons require athletes to have a well-rounded fitness level, which will then help you become a more balanced and healthy person. Moreover, the discipline required to train for a triathlon can lead to positive lifestyle changes, such as better sleep, healthier eating habits, and overall improved well-being. Triathlon will help you reconnect with your body - you'll hone your strengths and address your weaknesses. The other health benefits are endless - losing weight, having more energy and feeling better about yourself is just the beginning. 

*"Triathlon is about pushing yourself to the limit and beyond. It's about finding out what you're made of."* 
Scott Tinley

![A group of triathlon swimmers in the ocean seen from above](https://cdn.rouvy.com/blog/481/shutterstock-1701992431m0l6.jpg)





### 3 Find your tribe

Triathlon races bring together a community of like-minded individuals who share a unique passion for physical fitness and endurance. Participating in a triathlon will give you the opportunity to make new friends and connect with others who have similar interests. The shared experience of training and racing in a triathlon can also foster a sense of camaraderie and teamwork among participants. What's more, being part of a supportive and encouraging community can help you stay motivated and committed to achieving your goals.

*"Triathlon is an individual sport, but it's also a team sport. You're out there with others, but you're also out there for yourself."* - Simon Whitfield

![Three cyclists on bikes hold hands in silhouette](https://cdn.rouvy.com/blog/481/shutterstock-289140455yrc0.jpg)



### 4 Sense of Accomplishment

Triathlon is possibly the most demanding sport out there. There's nothing else quite like it. Completing a triathlon race is an incredible accomplishment that can provide a significant sense of personal achievement and self-confidence. Crossing the finish line after completing three separate disciplines is a moment that you will never forget. That sense of accomplishment will leave you feeling motivated and inspired, and may even encourage you to take on more challenges in the future. Once you start, it may be hard to stop. Triathlon races offer the opportunity to test your mental and physical limits to the max, and the satisfaction of overcoming those challenges is immeasurable. 


*"It always seems impossible until it's done."* - Nelson Mandela


### 5 Travel to new places:

Triathlon races often take place around the world in beautiful locations with stunning scenery. From beachfront races to mountain terrain, participating in a triathlon can offer a unique experience and provide you with the opportunity to explore new places that you've never been to before. Triathlons can also encourage you to get outside and enjoy nature, which can have positive effects on your mental health and well-being. By participating in a triathlon race, you'll have the perfect opportunity to combine your love of cycling with exploring new and exciting places.




![a triathlete runs along a road against a wild landscape](https://cdn.rouvy.com/blog/481/shutterstock-727272193-2delq.jpg)




*"The world is a book, and those who do not travel read only a page."* - Saint Augustine




There are many other reasons too, like increasing mental toughness or helping to make a difference in the world by participating to support charities or NGOs. 

Triathlons are not for the faint of heart and require serious dedication and training - but the rewards, both physical and mental, can be huge. 

And finally, for some more inspiration, take a look at some of our amazing Triathlete Ambassadors like[ Sean Farrugia,](https://rouvy.com/ambassador/sean-farrugia) [Terri Buryanov](https://rouvy.com/ambassador/terri-buryanov) and [Ramon Costa](https://rouvy.com/ambassador/ramon-costa) who, at some stage, were in the same position as you. 


ROUVY is a fierce supporter of the triathlon community and that's why we run events like[ Triathlon Training Camp](https://rouvy.com/triathlon) as well as [regular weekly races for triathletes](https://rouvy.com/regulars#triathletes) to train and compete.
 
ROUVY is the perfect platform for triathletes to train all year round and also allows you to ride and train on [iconic Triathlon routes](https://my.rouvy.com/virtual-routes?_ga=2.51786409.1232738957.1678094283-656760478.1662037305) so you can prep for upcoming events. 
So whether you're an experienced triathlete, or looking to try one for the first time, be sure to try the [ROUVY experience](https://rouvy.com/get-started) and join our supportive community.

5 Reasons you should try a triathlon this season.jpg

5 Reasons you should try a triathlon this season

***You might think that the [Monte Zoncolon climb](https://my.rouvy.com/virtual-routes/detail/93826?_ga=2.3592496.1612673440.1675088313-1863005696.1636630121&_gac=1.25140296.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) is a tough challenge, but these days, it's often tougher to simply maintain a regular cycling routine. With today's busy lives, riders need every bit of help they can get to motivate themselves.***
***So with new year resolutions still fresh in everyone's minds, that's why we've relaunched [ROUVY Regulars](https://rouvy.com/regulars?_ga=2.3592496.1612673440.1675088313-1863005696.1636630121&_gac=1.25140296.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) to give you some inspiration, variety and incentive.***
***Here we take a look at the programme that offers you a wide range of regular rides and races to suit everyone's lifestyle and fitness level.***

**Why Regular riding is important**

While an occasional afternoon spin is always great fun, to get the maximum health benefits from cycling, it needs to be [done regularly](https://blog.rouvy.com/cs/520/472-10-reasons-to-keep-your-indoor-subscription-all-year-long).
Regular cycling will help lower your body fat levels, build muscle, increase your metabolism and burn more calories.
There are additional benefits like lowering cholesterol levels, reducing the risk of cardiovascular disease, reducing stress, improving posture and increasing overall feelings of wellbeing by releasing endorphins. 
The benefits are huge but, as with most things in life, they don't come for free. You need to put the work in.



 ![Alt](https://youtu.be/EDjtXKRlegE)



**What is ROUVY Regulars?**

ROUVY Regulars was a feature that had been quietly introduced to the platform last year, but now it's getting the full launch that it deserves. It's a comprehensive programme of rides to allow you to quickly find the activity that you want and build up your own convenient personalized schedule.      
 
Campaign manager Lucie Kubinova describes it like this:
___
*"The campaign is a follow up to people's New Year resolutions when they are more keen to start with something that will keep them fit. Unfortunately, the majority of these resolutions fail due to lack of consistency - so we are here to help.*
*That's why we are releasing ROUVY Regulars - weekly scheduled rides that will help riders to build up their cycling routine and keep them fit.*
*We prepared a variety of rides and races to match riders' fitness levels. Riders can choose from 4 categories - Hobby cyclists, Avid cyclists, Femmes cyclists and Triathletes. Each category has its own unique selection of rides and races that are happening on a specific day and are repeating every week. Some will be challenging, while others will give you some breathing space.*
*The main goal of this campaign is to reach as many people as possible and convince them that riding on a regular basis will help them to build a positive habit."*
____

![graphic of avatar cyclists](https://cdn.rouvy.com/blog/520/image4kjx.png)


**Create a routine that works for you**

There are four key categories of rides: hobby, avid, women and triathletes. These will help you find the kind of ride you're looking for that suits you.
Within the four categories, there are various rides available. Each of the rides has a regular weekly time-slot (with different time zone start times to suit your global location) so you can pick and choose the ones that appeal, put them in your calendar and then create a routine that works for you.

The rides will be available in the app all year long. You can join anytime and schedule the rides in advance etc. Our companion app (coming very soon!) will help you browse through the rides and plan ahead. Even though they are regular, the routes are constantly rotated so you'll never get bored and constantly explore different places.

There's also an improved social aspect with ROUVY Regulars. Having a regular schedule will help you build up and strengthen your social network of riders and friends.

![graphic of ROUVY regular interface](https://cdn.rouvy.com/blog/520/imageuvcs.png)


 

Here's the full list of the different rides:


**[Hobby riders](https://rouvy.com/regulars/hobby?_ga=2.195934636.1612673440.1675088313-1863005696.1636630121&_gac=1.28334414.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) are designed primarily for fun, relaxation and exercise.**

**Effort level: 2.0 - 2.5 W/kg**

GELATO RIDE MONDAY

MONDAY CRIT

KEEP IT LOW WEDNESDAY

WEDNESDAY CRIT

FRIDAY SOCIAL

FRIDAY CRIT

SATURDAY COFFEE

FRIENDLY ASCENT SATURDAY
 
**[Avid cyclists](https://rouvy.com/regulars/avid?_ga=2.199193903.1612673440.1675088313-1863005696.1636630121&_gac=1.89609705.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) are more strenuous for those who take their cycling seriously.**

**Effort level: 2.8 - 4 W/kg**

MONDAY PROLOGUE RACE

MONDAY TEMPO RIDE

MOUNTAIN GOATS RACE WEDNESDAY

FOUNDATION MILE WEDNESDAY

UP TO THE SKY WEDNESDAY

KEEP IT ROLLING FRIDAY RACE

CATCH THE LEADER FRIDAY

SATURDAY CRIT RACE

ZERO GRAVITY SATURDAY RACE

**[Femmes cyclists](https://rouvy.com/regulars/femmes?_ga=2.199193903.1612673440.1675088313-1863005696.1636630121&_gac=1.89609705.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) will provide a friendly, accessible atmosphere for women only rides.**

**Effort level: 1.5 - 2.3 W/kg**

We're on a mission to encourage more women to ride with ROUVY in 2023 so look out for more initiatives in the coming months.
 

WOMENS' SPIN CITY RIDE MONDAY

WOMENS' COASTAL CRUISE WEDNESDAY

WOMENS' COASTAL CRUISE FRIDAY

WOMENS' SPIN CITY RIDE SATURDAY

**[Triathletes](https://rouvy.com/regulars/triathletes?_ga=2.232632735.1612673440.1675088313-1863005696.1636630121&_gac=1.93870575.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) rides are specifically geared towards triathletes - for building up stamina and endurance in a racing setting.**
 
**Effort level: max**

BREAKAWAY RACING MONDAY

NO SOCKS RACING FRIDAY



**Virtual Group Leaders**

All the rides (except the races) in ROUVY Regulars will incorporate the new feature of Virtual Group Leader. VGL's are there to guide riders through the route, controlling the pace at a steady, predefined level. You can see the pace up front in the W/kg selection. Now you have the option to challenge yourself with a higher pace and stick with the virtual leader or just choose a calmer, easy paced ride.


**What's in a Name?**
 

All the rides have been given names to make them more memorable and help evoke the feelings and emotions that outdoor riding can bring. 

Gelato and cycling go hand in hand so we created [Gelato Rides](https://rouvy.com/regulars/hobby?_ga=2.232632735.1612673440.1675088313-1863005696.1636630121&_gac=1.93870575.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB#monday). There's often no better feeling than a cold gelato on a [hot day in the Italian Alps](https://blog.rouvy.com/cs/463/Passo-Pordoi-the-climb-of-Champions-in-the-Dolomites-on-ROUVY). Not only does it taste great, but Gelato is loaded with calories, sugar, and fat so it's an ideal way to fuel yourself for a long ride. But don't over-do it and keep the portions small!

Coffee and cake is another classic cycling ritual that cries out for a [Saturday Coffee](https://rouvy.com/regulars/hobby?_ga=2.232632735.1612673440.1675088313-1863005696.1636630121&_gac=1.93870575.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB#saturday). Hanging out at a cafe with fellow riders is part of the whole package. You may not be able to experience it so completely at home… but it's the next best thing. 

There's a strange sado-masochistic appeal about climbs. No pain, no gain? Sure, so try the Mountain Goats Race every Wednesday to be the GOAT.

The [Women's Spin City Rides](https://rouvy.com/regulars/femmes?_ga=2.60792749.1612673440.1675088313-1863005696.1636630121&_gac=1.79720933.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB#saturday) are a great way to travel around the iconic cities of the world without hassle from traffic and a pit-stop for coffee awaits at the end.

**A quick message to men: - as the sign says, these rides are for women only and you won't be welcome on them. There are plenty of other rides for you to enjoy, so please respect this.**

![Group of ROUVY riders at a roadside cafe in Italy](https://cdn.rouvy.com/blog/520/imagesuft.png)
Team ROUVY just can't decide whether to have gelato or coffee and cake in Italy.

**OUTRO**

So if you are struggling to keep up your new year resolution of getting fitter, or are looking for a personalized way of creating a regular exercise regime, ROUVY Regulars could be something to try.
It's a fun, convenient way of staying motivated and building up a social circle of cycling friends.
Riding with ROUVY Regulars all year round will get you fitter and healthier. Don't forget to take advantage of a 12 [month ROUVY annual subscription](https://lp.rouvy.com/lp4/?_ga=2.199065007.1612673440.1675088313-1863005696.1636630121&_gac=1.19299402.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) to get the most benefit and save money.

**We've done the first part of the work for you. You just need to spin the pedals and let ROUVY take you round the world.**

Blogposts - 49-min.png

Get in the routine with ROUVY regulars

La Vuelta

**The National Day of Spain - What is it?**

The National Day of Spain (Fiesta Nacional de España) takes place each year on 12th October. It's a day when Spain celebrates its unique history, culture and achievements. Symbolically chosen for the day when Christopher Columbus first set foot in the Americas in 1492, it is an opportunity for Spain to celebrate its important legacy at home and around the world. It is a celebration of global unity and community.

And it's a great excuse to have a party. Because everyone loves a party right?

 

**Why we Want to Celebrate**

In this spirit, ROUVY is running a [virtual 5 day fiesta](https://rouvy.com/series/national-day-of-spain?_ga=2.266778894.1612673440.1675088313-1863005696.1636630121&_gac=1.86538730.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) of cycling using [routes from La Vuelta](https://rouvy.com/routes/la-vuelta?_ga=2.266778894.1612673440.1675088313-1863005696.1636630121&_gac=1.86538730.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB). It's a chance for you to compete on some of the most famous cycling routes in the world. ROUVY ambassadors José Hermida and Lauren Wolff will be leading the group rides. At the same time we are giving away goodies and prizes that all entrants who finish a route can win. 
It's also a chance for you to experience a taste of the Spanish landscape in all its beauty. 
How can you say no to an opportunity like that?



**Spain's Passion for Cycling**

Like much of the rest of the world, Spain has seen a big boom in cycling in recent years (especially amongst women!) as people discover the multiple benefits of indoor and outdoor riding. 
 
But Spain's connection to cycling is a deep one. Many Spanish cyclists have won the Tour de France over the years and in Miguel Indurain, they have a national hero who won the Tour 5 consecutive times between '91 and '95 as well as many other honours. This has inspired a whole new generation of cyclists to get on their bikes.
 
![Photo credit:Unipublic_Charly_Lopez](https://cdn.rouvy.com/blog/495/20212208VUE032-Unipublic-Charly-Lopezy8mj1aap8.jpeg)
 Photo credit:Unipublic_Charly_Lopez


**La Vuelta a España**

This national passion has helped [La Vuelta](https://rouvy.com/series/la-vuelta-virtual?_ga=2.35623969.1612673440.1675088313-1863005696.1636630121&_gac=1.254696698.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) to become one of the most prestigious events in the cycling calendar and is now firmly established as a Grand Tour in Europe along with the Tour de France and Giro d'Italia.

The first event took place in 1935 and over the years, the race has reinvented itself to find its own special character. Initially the race struggled to find popular appeal as the routes were through flat, uninspiring urban areas. But then the organisers decided to move the routes into the rural areas of the Spanish heartland and suddenly it became more attractive to riders and audiences - both at home and around the world. Now the race also ventures into mountain areas with the infamous [Angliru](https://my.rouvy.com/virtual-routes/detail/57622?_ga=2.35623969.1612673440.1675088313-1863005696.1636630121&_gac=1.254696698.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) (a.k.a. The Mount Olympus of Cycling) rivalling anything the Alps can offer in terms of formidable challenges.

For many years it was mainly Spanish riders who competed but as the reputation and appeal of the race grew, more and more riders from around the world were drawn to take part. Today it has a truly international attraction, drawing the best riders around the globe. That's why it connects so well with the spirit of the [National Day of Spain](https://rouvy.com/series/national-day-of-spain?_ga=2.35623969.1612673440.1675088313-1863005696.1636630121&_gac=1.254696698.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB).


**Meet your Ambassadors**

One of the many wonders of the ROUVY indoor cycling experience is the ability to let you ride and connect with some of the best cyclists in the world. 
 
For the [Group Ride](https://rouvy.com/events/groupRide/95884?_ga=2.35623969.1612673440.1675088313-1863005696.1636630121&_gac=1.254696698.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) on October 13th at 18.00 CEST, we are super-excited to be joined by ROUVY ambassador **José Hermida**, a native of the Spanish city of Girona and a living legend who specialises in competitive mountain biking.
Jose won the silver medal at the 2004 Olympics after a 4th place in the 2000 Olympics. He has multiple gold medals under his belt for 4 World Cups, 4 EU Championships and 6 World Cups.
But even with all these accomplishments, he's always down to earth and friendly. José led a Group Ride with us on La Vuelta Virtual and he was [buckets of fun](https://www.youtube.com/watch?v=lFLej68X9C8&feature=youtu.be&ab_channel=ROUVY) so expect more of the same. 
 
 
![Alt](https://cdn.rouvy.com/blog/495/joseHujh41tk9v.jpeg)

 
 
[Lauren Wolff](https://rouvy.com/ambassador/lauren-wolff?_ga=2.238018048.1612673440.1675088313-1863005696.1636630121&_gac=1.60192479.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) will lead the closing [Group Ride](https://rouvy.com/events/groupRide/95885?_ga=2.238018048.1612673440.1675088313-1863005696.1636630121&_gac=1.60192479.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) on October 16th. Born and raised in South Africa, Lauren is now based in Belgium. She's been a passionate cyclist and triathlete all her life with several podium positions in real life and on ROUVY.

You probably also know her as one of the key contributors on ROUVY's social media and web pages. Her inspiring posts on Rouvy routes and challenges have opened up the world of indoor cycling to many. We're proud to have her as an Ambassador and now's your chance to ride with her and say hello.
 

 ![Alt](https://cdn.rouvy.com/blog/495/Lauren-Piedmont6v8jcgqa15dm8.jpeg)


**Prizes Galore!**

Some people ride to win, some people ride for enjoyment and some people ride to stay fit. Whatever your motivation, these rides aim to combine fun, fitness and a competitive edge. 
And if you need a little extra push, as an additional bonus we'll be handing out free giveaways on each ride of a genuine Santini La Vuelta jersey as well as a bunch of free subscriptions. Everyone who finishes a route has a chance of winning so don't miss out. 

Everyone's a winner with ROUVY so we'll also give out free virtual La Vuelta jerseys to all finishing entrants.
 
![Alt](https://cdn.rouvy.com/blog/495/c3624002-3688-4f1e-a93c-b48b21a2b7b003eb1yfct.jpeg)
 
**The Schedule**

La Vuelta is famed for its challenging climbs and its wild unpredictability. So we've created five brand new classic routes for you to really get a feel of the race and the rugged contrasts and beauty of the Spanish landscape.
We've got 2 group rides and 3 races in 4 time zones so there's something for everyone and here's the schedule.
 

______________

**RACE  - Wednesday 12.10.22 @ [04:00](https://my.rouvy.com/online-zavody/detail/95785), [13:00](https://my.rouvy.com/online-zavody/detail/95786), [18:00](https://my.rouvy.com/online-zavody/detail/95787), [0:00](https://my.rouvy.com/online-zavody/detail/95788) CEST**

**La Vuelta 2022 | Stage 14 - Jaén**

https://my.rouvy.com/virtual-routes/detail/93332 

The mountain goats will enjoy this course profile in the south of Spain, where we head to Jaén on a rolling course where you’ll wind your way through rugged terrain and vast stretches of olive groves. The provincial capital of Jaén has the most significant number of protected spaces, castles and fortresses in Spain. There are three rolling climbs, the last being the longest, passing the ancient and Renaissance-style Cathedral de Jaén and ending at the Mirador Los Villares in the green jersey.

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**GROUP RIDE - Thursday 13.10.22  @ [18.00](https://my.rouvy.com/group-ride/detail/95884) CEST  (with José Hermida)**

**La Vuelta 2022 | Stage 11 - Cabo de Gata**

https://my.rouvy.com/virtual-routes/detail/93790
 
Our race journey on this 24,7km segment in the deep south of Spain is on a slightly rolling but primarily flat profile, starting and ending on the coast. You'll make your way through the natural park of Cabo de Gata or Cape Cat near Almería. The naturally arid landscape creates a desert-like lunar landscape in contrast with the tropical coastline, seen briefly around the 3km mark. Grab a wheel and draft on this fast and flat course, and finish with a well earned white jersey for your avatar. 

______________

**RACE - Friday 14.10.22 @ [04:00](https://my.rouvy.com/online-zavody/detail/95789), [13:00](https://my.rouvy.com/online-zavody/detail/95790), [18:00](https://my.rouvy.com/onlinerace/live/95791?_ga=2.6658354.1612673440.1675088313-1863005696.1636630121&_gac=1.15767236.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB), [00:00](https://my.rouvy.com/online-zavody/detail/95792) CEST**

**La Vuelta 2022 | Stage 18 - Alto de Piornal**

https://my.rouvy.com/virtual-routes/detail/93411 
 
Puerto del Piornal is a manageable and gradual climb in the region of Extremadura, in the municipality located in the province of Cáceres in the west and central part of Spain. After a scenic and flat initial 6km, the climb begins and continues in beautiful surroundings with spectacular panoramic views until the summit. Over the 20km route, you ascend just over 800m, climb several switchbacks, and summit in the blue polka-dot jersey.

______________

**RACE  - Saturday 15.10.22 @ [03:00](https://my.rouvy.com/online-zavody/detail/95793), [10:00](https://my.rouvy.com/onlinerace/live/95794?_ga=2.6656050.1612673440.1675088313-1863005696.1636630121&_gac=1.19823690.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB), [15:00](https://my.rouvy.com/online-zavody/detail/95795), [19:00](https://my.rouvy.com/online-zavody/detail/95796) CEST**

**La Vuelta 2022 | Stage 18 - Plasencia**

https://my.rouvy.com/virtual-routes/detail/93683
 
Ride over a lumpy course crossing the Jerte river and then make your way through the ancient city of Plasencia, known for its medieval walls and old quarter. You'll step back in time as you ride past the stone remnants of the 13th-century Romanesque fortress wall and 15th-century renaissance-style cathedral that once surrounded the city. Explore the rocky and oak-covered Spanish province of Extremadura along the Ruta de la Plata, and finish the route in the red leader’s jersey.
 

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**GROUP RIDE - Sunday 16.10.22   @ [18.00](https://my.rouvy.com/group-ride/live/95885?_ga=2.6282291.1612673440.1675088313-1863005696.1636630121&_gac=1.25063880.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) CEST (with Lauren Wolff)**

**La Vuelta 2022 | Stage 13 - Montilla**

https://my.rouvy.com/virtual-routes/detail/93678 
 
Explore this flat route with very short bumps along the way, starting and ending near the town of Montilla in the rural region of Andalusia situated in the Province of Córdoba. The historic and centuries-old area is famous for its wines and olive oil, so you will see vast stretches of vineyards and olive groves as you ride along this fast course finishing in the white jersey.

 ![Alt](https://cdn.rouvy.com/blog/495/Screenshot-2022-10-07-at-14.10.30oadi1d5e0.png)


**So choose your route, pack some snacks and liquids and we hope you'll join us for this very special event!**

### VENGA!

Blogposts - 24-min.png

La vuelta national day of Spain join the 5 day fiesta with ROUVY

*La Vuelta Virtual just entered its second half with its third race (Stage 6 of La Vuelta); and as you may have noticed, there are two new great challenges. Let’s take a deeper look at how Conor Dunne and Manon Lloyd did during their rides on Rouvy and see if you can beat them!*

**Can you challenge Conor?**

*‘I managed to complete the route in 52 minutes and 14 seconds, which I’m pretty happy about, but I’m challenging you to give it a go’*, said Conor after he finished Stage 2 of La Vuelta on his Wahoo Kickr. With this result, the former pro stands about in the middle of the leaderboard; so it is difficult but not unrealistic to beat him. And if you do beat him, it’s simply awesome, and if you don’t, you would have still completed the GCN & LA VUELTA #1 challenge!

[Conor's Strava Profile](https://www.strava.com/athletes/759393)

[Conor's Rouvy Profile](https://my.rouvy.com/cs)

 
![Conor Dunne](https://cdn.rouvy.com/blog/393/2021-08-16-GCN-Carrousel-2j6f2.jpg)


 Conor Dunne

If you study the 2021 La Vuelta Stage 2 leaderboard, a bit more in detail, you may notice that some of the top times are actually faster than the pro’s time in real races. For a quick overview of Stage 2, you can check this highlights video:

 

![Alt](https://youtu.be/iwY6l-sZbBc)

 

Let’s pick the time of Sepp Kuss of WorldTeam Jumbo – Visma, whose time on La Vuelta Virtual segment was 43:51. Compare this result to that of the ROUVY Legend and employee, Karel Sousek whose time was 43:24. Wondering how a hobby rider beats a pro?

 
![Karel's effort on Stage 2](https://cdn.rouvy.com/blog/393/Karel-Stage-20l1c.png)

Karel's effort on Stage 2

 ![Conor's effort on Stage 2](https://cdn.rouvy.com/blog/393/Conor-Stage-247hj.png)


Conor's effort on Stage 2

 

Karel is an avid cyclist with an annual mileage of over 20,000 kms, both indoors and outdoors. Considering the fact that Sepp had to cover more than 160 km in race mode whilst Karel only needed to ride 30,2 km to finish #2 La Vuelta Virtual, it is obvious that Karel could produce higher power and thus is able to get such a good time on the said stage.

Anyways, Karel is a very interesting guy and you can often see him highly ranked in our leaderboards. We will be interviewing him in the coming days so that you can get to know him better!

[Karel's Strava Profile](https://www.strava.com/athletes/7309083)

[Karel's Rouvy Profile](https://my.rouvy.com/cs)



**New challenge just kicked off**

Manon Lloyd, the Welsh athlete is another former pro and also the most successful and by far, the coolest GCN presenter. You will see Manon presenting a GCN show this coming Tuesday, 24th of August. For this purpose, Manon completed Stage 6 of La Vuelta in 34:45 on her Wahoo KICKR. And similar to her colleague Conor in the previous stage, she is also about in the middle of the leaderboard. Manon was riding with an average speed of 36,2 km/h with an average power over 3 W/kg.


[Manon's Strava Profile](https://www.strava.com/pros/1495923)

[Manon's Rouvy Profile](https://my.rouvy.com/cs)

 


![AStage 6 Highlightslt](https://youtu.be/aQ-oDrIjFBE)
Stage 6 Highlights

 


![AManon's effort on Stage 6lt](https://cdn.rouvy.com/blog/393/manon-stage-6bt8r.png)
Manon's effort on Stage 6

 

To compare against one of the fastest results on ROUVY, again, you can check the results of the ROUVY Legend, Karel Sousek who completed the race in 28:23 with an average power of 4,45 W/kg and an impressive average speed of 43,7 km/h.


![Karel's effort on Stage 6](https://cdn.rouvy.com/blog/393/karel-stage-6thew.png)
Karel's effort on Stage 6

 

Are you up for the big challenge to beat Conor and Manon; or you think you might be able to beat the IT project manager, Karel?

 

[Join the new challenges HERE](https://rouvy.com/challenges?_ga=2.6192051.1612673440.1675088313-1863005696.1636630121&_gac=1.88104425.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

To stay up to date with all the cool stuff around La Vuelta Virtual, make sure you follow our [Facebook](https://www.facebook.com/gorouvy) and [Instagram](https://www.instagram.com/gorouvy/) profiles.

Also, please let us know as to how you like our new challenges, with your comments! We are constantly trying to make ROUVY real fun and you can help us with some new ideas, or cheer us with your approval - a thumb up.

**Happy riding!**

Blogposts - 18-min-min-min.png

Get ready to beat the GCN presenters in La Vuelta Virtual

Thriathlon

*The need to balance long course triathlon training starts with working in both the aerobic and anaerobic energy systems. These are your long slow distance and high-end interval workouts. Find over 7,000 workouts in ROUVY's workout library to help build both aerobic and anaerobic fitness.*

**INTRODUCTION**

The need to balance long course triathlon training starts with working in both the aerobic and anaerobic energy systems. These are your long slow distance and high-end interval workouts respective.
 
Aerobic workouts (endurance) are designed to improve adaptation for increasing mitochondria, increase plasma volume, increase capillary density, increase muscle glycogen storage, and build mental toughness to name a few. Typical aerobic workouts are done in the base phase of your Annual Training Plan (ATP) or the first 6-8 weeks to allow for adaptation.
 

Anaerobic workouts are designed to improve VO2max, increase the lactate threshold, hypertrophy or growth of slow-twitch muscle fibers, and increase maximal cardiac output. These interval workouts are usually found in build phases, or 10-12 weeks out from race taper. They are more specific to race intensity training and doing these types of intervals year-round is usually not recommended.

Below are some key workouts I created on ROUVY to include in your long course training plan.

 

### AEROBIC INTERVALS
The first few weeks of your 12-24 week plan are not about training intensity or hammering yourself half to death, it is about conditioning and preparing to train hard. In these weeks, I suggest working on biomechanics (video analysis is useful, and most professional bike fitters can help) strength training, and building a solid aerobic base. Here are a few aerobic base-building workouts I created on ROUVY.

 
**WORKOUT EXAMPLES**
 

***Steady-state intervals*** - 3 x 15 min Steady State: Can be one on a trainer or outdoors. Warm-up for 10 minutes with an easy spin in Z1 ramping to Z2. Then ride 15 minutes at a constant pace in Z2-3, cadence should be between 80 and 90 RPM. Rest for 4 minutes with a cadence of 85-90 RPM, Z1 then repeat interval 3 times. 

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-19-at-9.31.18-PMoq77.png)

Workout: https://my.rouvy.com/workouts/detail/82928

 

**Zone 2 Endurance** - Speed Work: This high cadence workout will improve your pedal efficiency. Power and HR should be in the Zone 2 range. Warm-up 10min Z1-2. For 1hr spin at a high cadence of around 100rpm for the duration. Cool down for 10 min at an easy pace.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.24.25-PMs034.png)

Workout: https://my.rouvy.com/workouts/detail/251769
 

### ANAEROBIC
Much of the increase in load during the build phase is going to be due to the intensity of training rather than training volume itself. Working on your Lactate Threshold and VO2max during this phase of training reminds us of what it is like to train hard. Here are a few anaerobic intervals I created on ROUVY. 

 
**WORKOUT EXAMPLES**
 

**Threshold intervals** **-** **Zone 4 intervals** - The goal of this session is to build threshold power which will improve power, endurance, and VO2max. Excellent for racing and climbing. Warm-up for 10-15 minutes Z1 ramping to Z2. Main-set: 10 min at Z4. You don't want to go into Z5. Rest Interval: 5 minutes Z1. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.32.54-PMhbyc.png)

Workout: https://my.rouvy.com/workouts/detail/251770

 

**Sweet spot intervals** - Improves power, lactic clearance, endurance, and muscular endurance. It helps with climbing and sustained power. Warm-up: 20 minutes easy spin Z1. Main-set: 3 x 30 minutes SSP Z3.8, just below threshold. Practice clearing LT. Rest Interval: 3 minutes Z1 easy spin. Cool-down 20 minutes.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.34.40-PMzgze.png)

Workout: https://my.rouvy.com/workouts/detail/86799

 

**Vo2max intervals 3x3** - VO2max intervals are meant to raise your VO2. Warm-Up: 20 minutes Z1 easy spin Main-set: 1 set 3 x 3 minute Z6 VO2max efforts. Rest interval 3 minutes Z1 easy pin. When using power each interval should be consistent within 3% of each other. Going out too hard, in the beginning, will reduce power in the last one. Be steady. When using HR, you should be in Z4 within one min. After the third interval, your HR should be getting to Z5a within two min. Off intervals HR should be zone 1, slow cadence. Cadence should be high, 100+ RPM for intervals.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.35.07-PM5i70.png)

Workout: https://my.rouvy.com/workouts/detail/85412

 

**3x3 VO2max** - For a solid workout add 20 minutes in Z4 after you perform all your intervals.


![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.35.40-PMia74.png)
Workout: https://my.rouvy.com/workouts/detail/83915

 
### PEDALING MECHANICS
 

**Cadence intervals** - High cadence intervals (give a look to [video preview](https://www.youtube.com/watch?v=K36uo8KI8MI&ab_channel=ROUVY)) are designed to get your body accustomed to faster cadences. I believe these are important to prepare you for faster and more intense workouts. You will be turning over a relatively small gear during your intervals. Your goal is to keep your cadence between 100 and 110 rpm (or 10 to 15 rpm above your normal cadence). You should not go above Z3 during hard efforts. If you find yourself drifting into Z4, shift into a smaller gear. Spin about 90 rpm in a very easy gear during recovery.


![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-25-at-7.47.07-PMm180.png)
Workout: https://my.rouvy.com/workouts/detail/94342

 

**Low Cadence Drills** ([video preview](https://www.youtube.com/watch?v=SZjSkdCqFZo&ab_channel=ROUVY)) - Force builds muscular endurance and improves power. Warm-up: 20-30 minutes in Z2. Smooth pedal stroke and high cadence. Main Session: 6 x 5 minutes in difficult gear, with 2 minutes recovery. For each interval, aim to turn the pedals over at 55-65 RPM, while maintaining high Z3 power. Recover at a high cadence of 85-90 RPM. Cool Down: 15-20 minutes easy spinning


![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-25-at-7.53.46-PMghrc.png)
Workout: https://my.rouvy.com/workouts/detail/130243
 
### CONCLUSION
Make sure to add variety to your long course training plan and be sure to add them at the right time in your ATP. It is also important to work on cycling mechanics which cadence intervals can help with. In my opinion for long course triathlons, one aspect often overlooked is the long slow day that can build mental toughness. The mental aspect of training on and off the bike can often limit performance. Sitting on a bike, indoor for 3 or more hours can be a daunting task, but with virtual reality, by ROUVY the time flies by! So be sure to use the above workouts to help train for your next long course triathlon.

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Get ready to beat the GCN presenters in La Vuelta Virtual

Key workouts for long course triathlon by ROUVY

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