ROC Coaching Clinics

ROC Coaching Clinics are designed to enhance our group training offerings year-round to keep you motivated and improving your performance each year.

• ROC Indoor Season - Saturday Mornings (Fall/Winter)
• Swim Clinics - Wednesday Nights (Fall/Winter/Spring)

The ROC Indoor Season now offers multiple workouts for this years offseason.  The traditional Saturday morning workout and for an additional charge, a Wednesday evening small group swim clinic coached by Simon Woods and broken into 2 sessions, Fall (10 weeks) and Winter (12 weeks - 2 Groups).

Saturday Morning Workout begins November 15th @ the JCC

• Time 5:30am-8am
• 20 Weeks (November 15th, 2025 - April 4th, 2026)
• Group workouts all-star team of local coaches instructing you on the proper techniques of the swim, bike, and strength training.
• Workout is broken into 3 structured workouts that rotate over the course of 2.5 hours with transitions between them.
• If you want to go into next season a faster, stronger, and smarter triathlete this program will make that happen (ask anyone).
• Due to capacity at the JCC, we are only able to offer only 80 season passes but we do offer drop-in opportunities each work.
• Note - No Saturday workouts on March 14th (Running of the Green) and March 28th (ROC Indoor Triathlon)

Wednesday Night Swim Clinics w. Simon @ the JCC

• Fall 2025: Oct 15th - Dec 17th (10 weeks)
• Winter 2025-26: Jan 7th - Apr 1st (12 weeks)
• Spring 2026:  Apr 8th - Jun 10th (10 weeks)
• All sessions held at the JCC of Rochester
• Beginner/Intermediate (6:30PM-7:30PM)
• Intermediate/Advanced (7:30PM-8:30PM)
• Small group clinics (12 people) for personalized instruction from Simon Woods (UK Master Swimmer, USAT All-American, IM70.3 Worlds Qualifier, ITC Worlds Qualifier)
• Swim clinics will focus on improving stroke technique, breathing, and endurance
• Structured workouts will build on the previous class, so attendance is critical

• Does it have to be at the JCC?  Yes because they've stuck with us for years when all others said, "No".  Similar to the ROC Tri, the Indoor Season has to be planned and coordinated months in advance.  Several alternative facilities were contacted but none of the could accommodate or be able to offer a consistent weekly time slot, except for the JCC.
• Where does my money go?   Unlike the outdoor workouts, we have to rent the facility for the Indoor Season and the JCC has been gracious enough to allow us unprecedented access of their building for the past 4 years.  We also compensate our coaches, lifeguards, and coordinators appropriately for their time.
• Do I have to join JCC?  No, but if you purchase a season pass you will need to get a key fob to access their facility during our contracted time.
• What if I miss the registration window?  For the past 3 years the season passes for the Indoor Season have sold out in less than 48 hours; the swim clinics and run clinics sold out in less than 24 hours.
• Can I break up the cost?  Yes.  We are welcoming club and do not want finances to hinder anyone's access to this workout.  Please connect with the coordinators to inquire in 100% confidence by emailing us at  indoorseason@rochestertriathletes.com.
• Can I register if my RATs members expired?  Bring a guest?  NO!  As part of our contractual obligation to the JCC, RATs is liable for all participants and only active members are fully covered for accidents under our insurance policy.  Having a non-covered participant puts the entire contract in jeopardy.
  • Please check your membership status to ensure it is active for the entire season  or you could forfeit your spot (which can be viewed in your RunSignUp profile page...click on your face in the top corner). Click here to check your membership status!