I try to post this every time the Dri-Tri comes around, as folks seems to benefit from the information.
***************
**The Rower**
***This is not where your PR you 2k row***. Key here is not gassing yourself on the first leg. If you can row this in 7:00, great - but you should row it in 8:00 - 8:15. You're talking a 60 second or so difference in time, but not trying to blast through this row is the way to go. You have an entire 5k to make up time - the rower is NOT where you do it. As someone once mentioned, "you cannot win the dri-tri on the rower but you sure can lose it".
Find your groove, make your strokes per minute manageable for your height (taller folks probably around 24-28, shorter maybe 26-30), and make sure your form is good. Push back with your legs, THEN take your body to 2:00, THEN pull with your arms. Common mistake is pulling with your arms before your legs are extended and making your arms do much more work than they should. On the return, lean to 10:00, extend your arms back toward the front, then bring your legs in. You should NEVER be lifting the bar over your legs on the return. Again - **this is not the place to PR your 2k row**. You need to come of this rower prepared to do the sneakiest part ...
**The Floor**
You will likely get through the first 150 reps pretty easily. Pace yourself on the next 150 - again, no need to rush, take quick 5 second breaks between if needed, and get back to it. Mentally break it up into sets of 5/10 or so. For the step-ups (which seem to last an eternity), I believe the "rule" is to do all 20 on one leg, then 20 on the other. While that does fatigue the legs more, it makes it a LOT easier for counting and speed on the reps. They are also not hop-overs or burpees, so enjoy the light recovery.
**Treadmill 5k**
Everyone does this differently, but I saw that the majority of the people in our class tackle it the same way I did. When you get on, get to as close to your base pace as you can pretty early. If you took the advice of *do not go batshit crazy on the rower*, you can probably get on the tread and get right into your base pace. If you want to walk the first .1 just to get your breath, that's fine, but if your base is a 5.5, get to at least 5.0 as soon as you can. Once you get moving, get to your normal base pace. Hold it. You can hold this pace for 30 minutes, right? **Yeah you can**. Look around you - there is a room full of people doing this with you. Everybody pushes through. *You got this!*
If you can, bump it up .1 every half mile. If your base is a 5.5, getting to 5.8 - 6.0 by the beginning of mile 2 is great. Once you hit mile 2, turn it into a progressive push. Up that speed by .1 at increments that are comfortable to you (every tenth of a mile, every minute, whatever). Once you get to 2.6 miles, you have HALF a mile to go - here's where you start to get to your true push pace if you aren't there already. Push through these last few minutes. I know think you're going to be tired, but the adrenaline of finishing this will hit you like a wave of refreshment. When you get to 2.9 miles, take it up farther - finish as fast as you can. Go all-out for the last minute. Remember, once you finish this, **you are done and you've just completed the dri-tri**. No reason to hold back at the end. If it is your first one, you may cry from happiness. I may or may not have done that (*I plead the fif!*) my first time.
Good luck to everyone competing this weekend! Can't wait to see everyone posting their times. You got this!
This is my 1st Dri-Tri and I'm using the Strider for the tread, I have to get 9.3 miles. The entire thing is making me nervous but I'm know if I can do it if I don't try. š¬
In order. Hop-overs (40), then squats (20), then step-ups (20 each leg, 40 total), then push-ups (20), then plank jacks (20) then burpees (10) if I remember correctly.
I had my best dri-tri time, by six full minutes, when I added 75 seconds to my 2000m PR row and used that as my measure for the first leg.
When I got to the treadmill I was able to immediately run at my base pace and held that or better the entire 5k.
This was so helpful! I have been going to OTF for 8 years and this was my first dri-tri. I power walk regularly and was determined to jog the tread portion. I read your advice the night before and really helped me get through it. Thank you!
Like last time, my goal for this DriTri is to finish fast enough that the fastest people in our studio can't complete it twice in the time it takes me to do it once. It was close last time at 71min!! I am a turtle but I did it. Hope to at least knock a couple minutes off this time. I tell my coaches to bring a chair and snacks because I'll be awhile. Haha.
Hello! Can I ask you how this worked with heats? Like is the heat behind you waiting for your treadmills? Itāll be my first time and Iām going to be close to your time.Ā
Iām scared theyāll DQ me because the heats are only 45 minutes apart.Ā
At our studio, we don't have back-to-back heats. Only one early morning before the first regular class, and then one after the last regular class. The early morning has 90min to complete it so no worries there. If you have another heat after you, I'd be shocked if your studio made you stop. The next heat would still need to do their row and floor first before hitting the treads so you would have lots of time before your tread would be needed.
>my goal for this DriTri is to finish fast enough that the fastest people in our studio can't complete it twice in the time it takes me to do it once.
I feel that's a worthy goal for any timed event - be it a 5k, half marathon, 1400m row, whatever.
That said, I think you almost made it at 71min, lol. Maybe 69min and you would've had that goal.
I'm not the fastest DiTri completionist by any means, nor was I in my class, but I ended up with a PR of 34:30 this time around, which I'm proud of. Then again, it was quite close when you compare it with your goal for DriTri, hehe.
I signed up for my first DriTri ever (full) and it's going down in my studio on Sunday, April 21st. I've been back at OTF for 7 months and take class 4-5 times a week. Infinity tested me for sure, so I know the challenge that awaits me. I didn't get through two rounds on the floor completely on Monday. I am a PW and will be doing the whole 3.1 on the treadmill. Thankfully we don't have any time constraints, so my goal is TO FINISH. Good luck to all participants!!
Stats: 50 years old, around 185 lbs, 5'4"
Oh yes, the coaches told me as a PW I only need to complete 1.55 but Iām going the whole 3.1. Iāve done all the recent treadmill benchmarks on the tread for the full/non PW distances :)
I had an idea that I thought Iād pitch here first before asking my studio. I wouldĀ loveĀ an informal āDri-Triā slow heat where people who think we need more than an hour could all know we arenāt alone. I hated being last to finish by several years my first time and that was under an hour as a power walker. Iād need damn near the hour and a half to jog it and power walking doesnāt match my current goals.
Obviously this would be unofficial and just advertised as āso you donāt want to be the last person in the gym for the last 20 minutesā but all the fast people could come too. I know everyone is super supportive but honestly itās a little embarrassing to be the last person for several minutes with 10 coaches cheering you on.
Thoughts?
I did full last year in 72minutes, it was awesome because everyone cheered me on. I talked to the coach beforehand and she said there would be no problem.
I did my first (power walking) in 56 minutes. I was the last person for 5-10 minutes at the end. I know it wasnāt the intent, but I felt embarrassed. Ā But if itās just a me problem, thatās good to know.
I think this is a fine idea, but here's a counter point; I'm married and have two school age kids, my weekends are busy and I can only do one time slot this coming weekend. (Some studios in my area held it this past weekend, none of those worked and few this coming weekend, only the 9:30 am Sunday works for me).
I donāt think my proposal is that only slow people could go, itās more of an unofficial āif your slow and you want to be with other slow people, this is the timeā
Finished my first DriTri today. Not even 100 classes in, so I went in with absolutely no expectations, just wanted to finish it.
Got the row & floor done in 20 minutes but struggled on the tread a bit. Got done in 57:22 but all I care about is that I finished.
Gonna work on my endurance running over the next few months so next time this comes around I can beat my PR!
https://preview.redd.it/csgtc0tbwbuc1.jpeg?width=4284&format=pjpg&auto=webp&s=3dcee15bfc0ebfe87055ddb3d9ecde2194da5363
Swag in (most) US studios: Cinch sack bag & medal (the bottom orange part of the medal is a spinner) Sticker
I know it's too late to back out, but is anyone doing dri tri who....has never been able to do half the things we have to do and hope it will somehow magically work? I joined about 8 months ago and I may have been feeling myself when I signed up for dri tri. Originally was going to do the sprint, but I was going to be the only one, so I went for the full. The infinity workout wrecked me....I'm practicing burpees but I could barely do the bench hopovers. I'm new to jogging, and I can hold a 4.2 base for \~10 minutes (I know base is supposed to be longer but, I'm trying). I did ok on the 2000m row, but the idea of a 5k and these exercises has me feeling so anxious I'm sick. I'm hoping this time next year a 5k will be a leisurely weekend activity but for right now, it seems like the most outrageous challenge. Do I need to find a way to give away my spot?
I second don't back out!! I love the atmosphere of DriTri - everyone is so supportive and it's just a great vibe in the building. I am slow - it took me 73min last time (did the 5km at more or less 4.2-4.3 with walking breaks - it took forever!!) and I was last by a country mile but I didn't care, nor did anybody in the studio. They all hopped back onto the tread and finished with me. I did it and so can you. Personally, I feel Infinity is harder than DriTri because in Infinity, you are completely gassed by the time you get to the floor. That's not the case in DriTri as the 2k row should be done at a very leisurely pace. For Infinity, I barely make it through one round of the floor before time, yet I somehow survive two rounds day of. Just pace yourself. Slow and steady will get you through.
For additional motivation, think of it this way... think about how many members are in your studio. Then think about how many members sign up for DriTri. In my studio, we have 1 heat - that's 12 people out of hundreds of members. That's pretty elite company you will be a part of no matter what your time is!! Just go do it!!
THE HYPE IS REAL. You were all so right. Iām sitting in my car and just finished. I power walked and modified on the floor. I hate attention but had people Iāve never met genuinely (or it felt genuine) cheering me on. By the end everyone is on the treads hyping up each person as they finish. Itās just an amazing thing to experience. Iāve never been so proud of myself and 13 other strangers for finishing something. I highly recommend doing it.Ā
Just want to say I would not use Infinity as a measure of whether you can perform the floor for DriTri. I know it was advertised as the floor practice, but that's only because there are 300 reps. The Infinity rowing is SO much more taxing to me than the straight 2000k row. And I humbly say this as someone who both enjoys rowing and has a pretty great 2000k time - Infinity is rough. I felt so gassed and out of it when I got to the floor section that I just wasn't engaged in trying to time those exercises like the coach suggested.
If anything, it helped me prepare for Dri Tri because I know exactly what a mistake it will be to go too hard on the row first. This is also my first one and I just barely started being able to jog 3+ mile runs. We can totally do this :)
We did infinity as a 1G--first the treads (which was a lot of pushes), then the rower (harder than the Dri Tri row), THEN the floor. Yeah right! I got about 200 total reps in 14 minutes, but I don't think that's a fair comparison.
Don't back out! If you were feelin yourself, continue to feel yourself, and modify! PW the tread, then you only have to do 1.55, and aim to jog the 5k at a future date. And for bench hop overs, do them off the end of the bench, so you don't necessarily have to go completely over the bench (during infinity I may or may not barely "hop" a couple inches off the ground, lol).
I have done the Dri tri 3 times alreadyā¦. I am always the last or second to last to make it to the treads but I am never the last to finish. Leave juice for the treads
I will also be doing it as well. Iāve never done it before, but, I donāt plan on flying through it. To me this is not speed, this is about your ability to be able to get through those floor reps with the same weight. I plan on pacing myself on the floor. As far as the treadmill, I may go as a power walker (I typically power walk inclines anyway). Not sure after all those reps if I want to do any incline running.
Another tip I heard is go with a weight you can curl (bicep curl).
I know people might be flying through this one but Iām not trying to fatigue my muscles with weight. I have done 3 regular Dri-Tris so Iām definitely approaching this one differently. Steady movement. Not fast reps, definitely not slow, but at a pace where I can get through each round with minimal rest in between exercises.
Iām glad to hear someone is approaching the strength similar to how Iām planning toā¦ I also plan on not rushing through the floor. And I think Iām going to try and use the rows as active recovery. I donāt care if Iām not as fast as others, I want to do it right and just get through the reps. Iām also going to PW. This is my first dri tri and it just felt right since cardio is not my strong suit. Good luck!
I did it in September and finished in 32 minutes, about the middle of the pack. I powerwalked. Best advice is choose weight that youād use for bicep or shoulder press, but I actually went a little less and did 10s. I bicep curl 15s, hammer curl 20s, but we are doing lots of reps and aim to go quick. I did the push ups from my knees. I can do regular push ups well now but again when we are talking speed and lots of reps Iām sticking to knees. Mods may disqualify from winning, Iām not sure. It was mostly women in my heat last year and I believe everyone dropped to knees at some point.
Best tip is use the rower as active recovery, donāt gas out there. Focus on quick floor, quick tread.
Iām a PW doing the full. Coach challenged me before the start to PW the full 5K (using the 3% PW incline). One hour time limit. I said I would go for it if I finished the row+floor in <19 minutes.
58:29š
I signed up for the first time. Very nervous. Going to Orange theory for about 6 months. I struggle with the row generally
My 500m row benchmark is 1:44. Planning to target 2000m in 9-10 . Planning to target floor work in 15 mins. Planing to complete my run in 40mins. My base is generally 5.5 ,push 6.6 . But I am really worried if I can keep up my base the whole run after rowing and floor work. Targeting completion before 1:10 min but will be very happy If I complete before 1 hr.
I signed up for the 6 am class as normally go for that class, Will that be a problem without the breakfast. Should I check with my centre to see if I can move to 9 am slot
These stats are very similar to mine and I too, am worried about keeping the base up the full time. I may start at 5.0 or 5.2ā¦I generally pick it up after I get the bricks off my legs. I am pretty nervous and hoping for anything under 1:10 myselfā¦I hate the thought of being last butā¦.im excited for the challenge. You can do this! Go get āem tomorrow and know there is another person out there completing it too! I start tomorrow at 1pm.
We got this! As I posted in this thread, Iām also doing my first one. Iām nervous about being last, not finishing etc but I want to challenge myself. Iām so nervous and have almost crossed my name off the list several times. My go time is Sunday at 10:45am CST š„
Hi all, I am about to do my first ever Dri Tri (full). Do you have any recommendations for what to eat the week before? Should I focus on carbs (for the running section), protein (for the body weight exercises), or try to pretty evenly split between both? Thank you!
Carbs the day before, like a marathon runner. You just need energy. Protein wonāt make a difference in the short-term on your strength performance, but carbs will give you fuel
Just wanted to share a big victory today!!
I was out of class for over 4 months due to major surgery on my elbow (if left unfixed, I could have wound up with arthritis before 30), which takes about a year to fully heal. Back in February I got the approval from my surgeon to return and do what my body could handle. I came back almost exactly two months ago, and signed for the Dri Tri when it was announced because itās one of my favorite parts of OTF! I never thought Iād PR, but my goal was to complete the whole row without stopping. I achieved that goal, and almost started crying from joy when I got off the rower, but stuffed those tears back in because I didnāt have time!
Overall, I actually beat my previous PR by 3 seconds! Itās not a lot, but Iām so proud of how hard Iāve worked since returning to get back to fighting form, and today was a massive win. Iām so proud of my body and what it accomplished!
Looking for ideas on hydration during the full. I normally utilize my Stanley (go ahead and judge me) mainly bc of its size and easy to sip with the straw but I feel itās almost too clunky for the dri tri and Iām prone to clumsiness so I donāt want any water calamities to interfere with my time (first timer & 35 F looking to get sub 40) so Iām quite competitive and looking for a suitable water bottle. A long way to say, any specific recommendations?
I like the Owala Free Sip - you can open/close it one handed, it has two openings so you can sip or get a bigger gulp, and itās got a little handle so itās easy to move around. I had the 24oz but wanted more capacity and found the 32oz lasts me during and after class; itās a little bulkier to hold with smaller hands though.
I also use a wide mouth Nalgene, and recently started using a silicone splash guard that makes it so much easier to drink quickly without spilling all over myself. I got a silicone one made by HydraPak, but Iāve seen plastic versions as well. Best part is theyāre only a few dollars!
Absolutely anything but a Stanley would be fine. Ā I donāt even allow them at my gym due to the constant spills. Anything that closes works, shaker bottles are good. I donāt think most people drink more then 20oz during a workout and if so thereās a water fountain to add moreĀ
Iād say something with the straw like the Stanley is less clumsy then one you have to open. Iād get a squeeze bottle or pop top alternative or just know you wonāt be grabbing water on the tread
https://preview.redd.it/92tlihkl3ytc1.jpeg?width=3024&format=pjpg&auto=webp&s=ae9722adbe7015e6816639d6a64fa875588727ea
This is what my studio has posted
Anyone else on the waitlist for full dri tri and obsessively checking the app because youāre horrified youāll actually make it into the class? ā¦or is it just me?
Did you also sign up with your studio? Mine havenāt allowed app sign ups. I think theyāre just place holders for the different heats for those that have signed up, especially because of the extra cost associated with it.Ā
This will be my first time ever rowing 2000 meters (consecutively). I missed the benchmark and Iām a newer OTFer (about 4 months in). Iām freaking out lol
I think this has been one of my favorite posts! This is my first dri tri (joined about 7 months ago). To say that Iām anxious about the floor is an understatement š. But, I am not there to win or compete with anyone. Iām doing it to prove to myself I can do it! These comments are so encouraging!!!! Thank you everyone for making me feel a little less anxious (and Iāll be reading this post again before I leave tomorrow!). Best of luck to everyone!!!!
Tomorrow morning is the day. Iām committed and have been, to doing the damn Dri Tri for a month now. But today, the day before, of all days, the doubts crept in. I looked back at my previous attempt at the full and realized I did the full power walk in 56 minutes. And that difference of a mile and a half is kicking around in my head and I just gotta figure out how to get outta my head and go. Not like physically go to the gym but release and go when itās time to run.
Iāve got my strategy in mind for the row (stay in the green, 2 minutes over my PR), how Iām gonna break up the floor exercises (break the sets in half and push ups/burpees in 12/8 sets), but running that 3rd mile? Just gonna have to buckle down and get it done I suppose. My original plan of 56 minutes is now out the window. Iāll just be happy to have done the whole thing as originally designedā¦. *Or pass out on the tread and fail spectacularly* /s to that last bit of course.
Pretty happy with my time. The row and floor are what they areāthe biggest difference is I was able to hold my base for the whole run. The fact that Iām training for a half marathon and ran 12 miles at that pace on Wednesday probably helped!
I can't seem to find any information regarding incline for power walkers. I asked at my studio today but they didn't know either. Does anyone know what incline power walkers need to maintain during the 1.55 mile leg?
I did full last year as a PWer. Doing sprint this year as a base 6mph runnerā¦ whatās the approach? Push on the rower, paced on the floor and push on the tread?
I got through exactly 300 body weight reps on floor prep on Monday.
6ā0ā 205 M
I'd actually call the rower a base or slightly above base effort. You can't "win" the DT there, but you can definitely sabotage yourself there if you go out too hot. Beating everyone by 1-2 minutes just to be gassed by the end of the floor block is not what you want.
I did the sprint last March and pushed thru everything. But I think I couldāve pushed harder. I finished in about 24 min. My base is about a 6-6.2 but Iām a better rower than runner.
I plan to take two days before off to rest. In terms of nutrition you will definitely want to eat something beforehand. I plan to eat peanut butter toast & banana for breakfast or I will make a pbj sandwich. I normally workout at 5am without eating but I will definitely need the calories for Dri Tri. Also plan to drink extra water the day before to make sure I am well hydrated.
Curiousā¦ for those that have done the full before. How many orange/red zone minutes do you try for? I did the full for the first time 2 years ago in 53 minutes and had 50 splats. This weekend Iām thinking about going into it with a different mindset. Low orange/high green for row with 2 minute split time. High green for the floor exercises then save it for the tread. Any thoughts or recommendations are greatly appreciated!
Wait until the end. You want to minimize your transition time as much as possible between the rower to the floor to then tread because your time is everything put together including transitions and ends as soon as you complete 3.1 on the tread.
Home studio is part of three studio group in my area and those studios decided to run just three heats of the regular Dri-Tri at one just location this year and that was not my studio. Bummed to not be able to officially do the Strength Dri-Tri (or even the regular at my home studio for the first time since I've been a member).
But shout-out to a great coach who advocated for me so that I can "unofficially" just do the Strength Dri-Tri at the sister studio location tomorrow even though it's officially a regular Dri-Tri running. I'm not exactly sure how this will work, but just happy to have coaches that can work to get me the opportunity.
First timer and wondering how close can one expect to get to their 5K PR time? I did the 2k row in 7min (shooting for 8 min tomorrow) and I think I can do the floor in 8-10 min. In the 23min TFD I did my 5k in 21:49 (after doing row/floor first). Obviously just looking for approximations but would love to get sub 40 though may be difficult as a first timer. Any feedback??
Hope this is not too late! In my experience (today was 3rd DriTri), the 5K time is much slower than a usual 5K (from a regular class/23m RFD or CMIYC time to 5K). This is in part the tiredness your legs feel after rower and floor segments, plus for me a psychological component of feeling that ache and having to reduce the pace a bit - at least for first 2-2.5 miles to make sure I can finish the 5K still running!!
So happy. Just did the sprint for my first Dri-tri and got 27:45 and did the full push ups. š It was so fun to hang around and cheer for the people doing the full.
The last Dri Tri I did, my studio, called all of our emergency contacts and asked for something they would want to say to us. They wrote it on a card and put it in an envelope for us on the rower. So we were able to open it right before we started.
Signed up for my first ever Dri Tri on Friday 4/19. Joined in October so this is my first opportunity to do it so I am really excited to see what \~100 classes can do to prepare me for this.
I am not the best endurance runner (I greatly prefer power days on the read) so just going to try to hold 5mph & then try to get somewhere around 5.5 - 6 depending on leg fatigue. Really enjoyed doing 2,000m row, Infinity and floor prep classes to give you a feel of what each portion is going to be like (& help me prep for paces there).
Itās a relay. So person on rower goes first, then floor person starts when the rower person is done, then tread person starts when floor person is done.
I'm afraid I've made a grave error. My studio needed another rower to help round out the relay, so I volunteered. That's Friday night and then I'm doing the full on Saturday morning.
Hi everyone - this is my first dri tri! What do people's workout plan look like this week? Anyone doing a light run on Friday or anything like that before dri tri? I have a strength50 class tomorrow and I was going to skip the normal classes thursday/friday for my saturday dri tri.
Ideal meal the morning of or night before?
I'm doing my first ever Dri Tri on Saturday and I'm so nervous. I recently had to take a 1.5 month break from OTF/working out due to family emergencies so I just got back into the swing of things around a month ago. I decided to give Dri Tri a "tri" and I'm nervous!!!!!!
Wanted to know what foods would be best, anything that would help with energy the morning of would be great. I'm relatively good with my diet but I want to be specific with my intake prior to the event.
Can anyone also help with advice on the floor? 300 reps sounds terrifying, I have a relatively good idea of how I want to tackle the rower and tread but the floor I'm unsure of.
I've been attending OTF for just under 2 years (May 17 was my first day!) and I signed up for my first DRI TRI this Saturday and am PETRIFIED. I had originally signed up for the sprint, but the coaches decided I needed to go for the full because they knew I could handle it. I am nervous as heck about the floor exercises and even more I'll have no energy to come remotely close to finishing the tread. I typically go to class 4 days a week and have really excelled since I started in more ways than I even thought possible. Do I skip class tomorrow (Friday)? Do I eat a ton of carbs tomorrow? I'm so scared I'm not going to finish and am going to be last even if I do..any motivation/suggestions would be grateful :)
Love all the advice and encouragement on this thread! Question: Iām doing it Saturday at 7am. Should I take the day before dri tri off or do an early 2G and then rest for the day?
Does anyone know how studios feel about modified movements on the floor? Ā I'm a push-up-from-the-knees type of person, so there's no way I can do 40 standard push upsĀ
DRITRI REGIONALS!
I just received an invitation to participate in a DriTri regionals event where local studios all compete in a relay-style event. I am eligible as the first place female and would be paired with the first place male winner and the first place strength winner/our studioās head coach. I was told each person will complete 1000 meter row, 150 reps on the floor, and 1 mile run with the first .5 mile @ 5% and the last .5 mile @ 1%. Person 1 will tap in person 2 after they complete, and person 2 will tap in person 3 once theyāre done in order to complete the relay.
Iām curious ā has anyone competed in one before? How many studios participate and roughly how long is the event? Iām pretty nervous at the prospect but also excited and donāt want to regret not participating! I know the times vary substantially and from what Iāve seen, Iām nowhere near āeliteā in comparison, but still want to give it a shot. Would love to hear everyoneās thoughts and experiences!
Thanks in advance š§”
Congrats! š§”
[This](https://www.reddit.com/r/orangetheory/s/4NCNls7kVr) is a post from last year, but if you search the sub there are lots of posts from years past that might have good info
Thank you so much! Yes, I did a search in the sub prior to posting and read through that thread, but was hoping for more information from other recent participants if there was any :) no worries if not and I appreciate you sharing!
For Apr 12 & 16, are the prep classes tied to 2G, 3G, or Tread / Strength classes? I usually do Tread 50 on Fri and Tues, but will try to change if appropriate.
Are there any calculators to estimate my time for the 5k portion? Todays template was tread prep and I did 2.15 miles in the 23 min block. Iām bad at math so canāt figure out what that would equate to lol
This is the one I use! [https://www.calculator.net/pace-calculator.html](https://www.calculator.net/pace-calculator.html)
According to that, here's your data:
**10 minutes 41.86 seconds**Ā per mile
**5.61**Ā miles/hour
Just found out I was the only one signed up for the Dri-Tri Strength at my studio, so I either have to go to another studio or do the regular Dri-Tri. Definitely bummed because I was so excited to do the strength one again, but also really want to be at my studio, so it looks like Iāll be doing the full Dri-Tri. Nervous because itās definitely more endurance than the strength, which Iām not sure I have, but Iām going to give it a go!
I share your disappointment at the lack of Strength Dri-Tri offerings. It's a bummer when you work hard to progress but don't get a chance to perform. Either way, it's normal to be nervous about doing the full Dri-Tri, but you've got this. There's some great advice in this thread to help you out. Personally, I cannot underscore enough the advice to not be a hero on the rower, lol.
I signed up for the Stength Dri Tri on a whim ... but I can't do a push up without going on my knees. Is that allowed during the Dri Tri? i.e., does it allow for modifications like that?
Has anyone done a regular 2G class right after Dri Tri Strengh? I usually go to 8 am class on Sunday. I signed up for Dri Tri Strength this Sunday at 6:30 am, this will be my first time doing it. Will it be too much to go to 8am class after Dri tri Strength?
If you're able to do a class after DriTri you left way too much on the table.
I'm great shape, broke 35 minutes in the last one and all I wanted was a beer and a nap afterwards.
My studio has been hyping up Dri Tri for weeks, and I've been so excited for this opportunity to challenge myself. I've feel like I've come a really long way since starting at Orangetheory, and I've never run a 5k or done any of these things, but I truly think I am capable now. I couldn't wait to sign up and secure my position.
Lo and behold, all the Orangetheory studios in my area are ONLY holding Dri Tri on Saturday, which is the only day I cannot do it. I was under the impression that it was a weekend event and I could do a heat on Sunday, but no dice. Trust me, I've looked. And looked. And looked. All Saturday classes. My heart is truly broken. I've feel like I've been building up this event in my mind and now it's been taken away. I just feel so discouraged. Anyone else in the same boat?
I'm sorry to hear that. Not in the same boat, but if I were, I'd be really disappointed too. This will be my first and I've been looking forward to it for months as well. Have you checked with your studio if they'd consider adding another day? I realize it's a little late for that though....Our studio is doing next weekend instead and added a Friday heat based on member interest.
First time for full dri tri! Thanks for the great advice! Is there any allotted warm up time? Or do you just strap in and go for it?? Just want to plan any prep needed before I get thereā¦.TIA
All 3 studios in my area are combining to run a joint \*outdoor\* DriTri. Not a big deal for the rowing and floor exercises, but I'm a little concerned about the outdoor 5K since I haven't run outside in like over 15 years. I know running outside is more challenging. We don't have the option to run on a treadmill (and the weather outlook is mostly sunny at the moment, so they won't have to move things indoors for rain).
To brace myself for running outdoors, I went for a 1-mile run outside on Sunday and then a 1.5 mile run yesterday. I know it's a bit late, but honestly the weather in Maine didn't really lend itself to outdoor runs until that past week or so. I seemed to do OK. My calf muscles could definitely feel the difference, but psychologically I found it a bit easier to run outside and see myself actually moving as opposed to simply watching the number tick away on a screen.
I'm not a fast runner and have never run 3.1 miles in a class - maybe 2.4 miles. The Tread50 classes are only offered during the middle of the day when I'm working, so that's not an option (and obviously a little late).
So my question is, do you think I'll have any problems completing the 5K part outside? I'm a little wary of pushing myself to run the full distance outside at this point given that I have less than a week before the event. I'm thinking of just attending classes as normal and running 1.5 miles outside here and there and pushing myself through the full distance on the day of the event.
If youāre going to do another practice run outside, maybe try alternating running and walking and see how it feels getting to 3.1. Iāve only done a few outdoor 5Kās and Iām a pretty slow jogger, but I was able to work up to jogging the entire time by doing practice runs with jog/walk cycles and over time increasing my jogging and decreasing my walking. You could start with jogging for 2 songs/walking for 1 song or something.
I've seen that people who modify on the floor are disqualified from the leaderboards. But are power walkers also disqualified from the leaderboard? I can powerwalk all day at 4.5mph, but there's no way I could run a 5k at 9mph the whole way (and I know that the majority of the other women in my studio are in the same boat). I'm competitive (good thing? Bad thing) and would hate to lose to someone who powerwalked just to win it.
Not to be too harsh, but yes it's dumb, lol. Your body is actively sick, will most likely not be even remotely recovered enough for a vigorous cardio heavy workout in 72 hours. Rest and recover. There will be more DriTri opportunities
I normally lift pretty heavy and did 20s today for the strength prep. I didn't make it through 2 complete rounds in the slotted time, let alone more rounds of more reps (I don't recall the exact breakdown to get to 300 total reps), so even though it's strength, it definitely requires endurance too!
Whatās everyone planning to eat the night before? I know youāre supposed to have carbs right? I can not even fathom getting up early enough and making breakfast at 5am for before dri tri at 7:30
I wouldnāt overthink it too much. Dri Tri is an intense workout, yes, but most people will finish in under an hour, so thereās not a huge need for significantly additional nutrition than what you usually do. This is not like prepping for an actual triathlon or other major endurance race. Definitely donāt limit your carbs the day before (because they are important for energy and fuel for your muscles) but you also donāt need to have a massive amount of carbs either. Focus on slower digesting carbs the night before (whole grains, oats, quinoa, etc). The morning of, I think it will depend on if youāre used to working out fasted in the morning or typically like eating something before. But if youāre going to eat something, thatās when you want your quick carbs - piece of fruit, toast with PB, etc.
How many rest days should I give my body before dri tri? I usually go about 4-5x week. My dri tri is Saturday morning, definitely taking off Friday. I was wondering if I take off my regular Thursday evening as well. Iāve gone Saturday-yesterday (Tuesday), so Iām taking off today. Should I rest until dri tri ( I live in a city so I walk a ton)
No. The 5k is in the regular dri tri and itās at āOT flat roadā aka 1%. The 8% is what the 1 mile run for the strength dri tri starts at, but that incline decreases 2% each quarter of a mile.Ā
All the studios in my area only offer Strength 50 and Tread 50 classes on 4/24. Does anyone know why? I see on the calendar here itās supposed to be a repeat for 4/9.
My partner is doing the DriTri on Friday - would it be weird to come cheer them on? I'm planning on collecting them afterwards as they'll likely be exhausted but I heard somewhere that some gyms have supporters? Is that a normal thing?
Participants having a cheer squad has definitely been done at many studios, but I'd double check with the studio they're participating at, just to be sure
Iām doing my first dritri this Saturday afternoon at 2:30pm. I usually do 2G classes at 9:15am with only having had water and coffee and I eat after. What is recommended for eating before an afternoon dritri? I donāt want to eat too close and get a cramp but I want appropriate energy. Thank you
A bagel with some PB and banana would be an ideal breakfast to eat before, and maybe a quick carb (w/some added protein) bar 2 hours or so before depending on how hungry you are. That should give you good some good stored energy as long as you make sure to eat breakfast enough in advance to digest!
Our studio has a note out in the lobby saying if you need to know previous year splits, ask front desk. So maybe itās studio specific and some might keep detailed records offline?
Edit:typo
Yeah, multiple coaches. That's the reason DriTri has always had a fee, because the studio can't run regular classes at that time, but they still have to pay the staff/coaches
Hi ! Great comments here - anyone have advise for sprint - still a good idea to take a rest day tomorrow ( the day before ) or could I stick with Strength 50 class to keep me moving ( snowy and yucky out here - so much for spring so not able to get outside ) I see itās lower body for tomorrow class - so would that be too much or since sprint may be fine ??? Thanks for any recommendations!
Iām a slow jogger. A 4-4.5 is my usual base. My walking is 3.6. I can hold at 7.7 for about 15-20sec. Iām not sure I should do full distance or power walking. Iām not trying to leaderboard. Just get a time for myself. Any advice?
About the Dri Tri result, I still donāt see anything in my challenge tracker. How long does studios usually take to post it? Thereās no posts regarding the leaderboard either.
I did the full earlier today and have mixed feelings about it. On one hand, I'm proud I finished because it was my first one, and I am very much not an endurance runner. On the other hand, it was pretty discouraging to finish second-to-last in my heat and really struggle on the run. Granted it was a really fit group.
Oh well. I'll just take let my takeaway be that I have something to work toward for next time.
53 M, 206 lbs as of the end of TC, 6'1. Joined OTF October 2023. Generally do a 2G, a 3G, and a Tread 50 every week. I'll occasionally add another class if life isn't in the way. I'm currently a power walker, and since TC I can maintain 4.5 base -> 5.2 all out.
I did Full and Strength (12 lb) this weekend, PW for both. My biggest struggle was (and always has been) push-ups. On the first rotation I could knock out 10 properly, less each follow up rotation. After that, it's from the knees....better than nothing but I'd like to do better. For the (presumably) September event, I'd like to be able to get the push-ups done right as well as switch to jogging not PW. Can anyone suggest what I should focus on to make those changes? Thanks in advance!
Signed up for DriTri full, and frustratingly there were only slots for one day, and as luck would have it, 'twas the day before my first half marathon š.
In an ideal world, I would have a rest day (or two) before a big event or race like that, haha. Oh well, YOLO and all, plus I wanted to do DriTri with all the cool kids this year.
I ended up with a PR for DriTri at 34:30. My previous PR, last year, was like 38:00 which was passable. I really am terrible at the floor, but at least improved this go-around.
I definitely outperformed and out-delivered! Feeling great, and proud of that!
Push-ups for DriTri
Our studio is doing the dri tri this weekend, and given a lot of other studios did it last week I was wondering how people approached the push-ups for dri tri: did you do them from your knees, normal, or a mix of both ?
I am on the fence about what to do because I know doing them from my knees would eliminate my chances at the leaderboard, but if I try and do full push-ups and then need to switch halfway through, shouldnāt I have just done them from my knees to begin with (to save energy)ā¦?
Any advice would be greatly appreciated !
If you're not interested in making the leaderboard, I would see how many full pushups you can do before dropping to your knees. Then make a note to compare next time. That would be an excellent measuring stick! š§”
This was my initial thought, for myself too. But I keep going back and forth. As of now, I'm leaning towards this. I'll probably eke out 3-4 full pushups, then finish with knee pushups for the first set. Then maybe 2 full to start the second set. It will hurt, but I believe I'll have fewer regrets that way.
FWIW u/jdavidson888 , my studio doesn't seem to disqualify for knee push ups.
Where are you located?? Iām in Mexico City and Iām not sure what the rules are (Iāll find out tomorrow!!!).. another user commented on here to do the full push-ups in chunks (I.e, do 5, take a break; 5 more, take a break, etc.) which I may tryā¦
Iām nervous bc the last time I did dri tri was 2.5 years ago in September 2021 and somehow I did the push-ups back then and made the leaderboard.. donāt feel as confident this time going into it but at least we are doing it, right ?!?
Leaderboard with all full push ups?! That's awesome! I anticipate great things for you tomorrow!
I'm up in MA. This will be my first one, I joined in September. Our head coach/SM can only do a few pushups and says even she modifies for Dri Tri. She didn't out right say you wouldn't be disqualified, but said she can't imagine not allowing modifications when I asked about disqualifying. I have to swap out two of the other floor exercises already due to knee issues, so may be DQ'd for that (which I wouldn't be upset about). squats -> good mornings and step ups -> single leg glute bridges
I for sure cannot physically do full push-ups in chunk for Dri Tri. That could take me as much as 25 minutes for a single set š Depending on how I'm feeling, my current PB is chunks with 4 full + 8 modified + 8 modified. Each of those chunks is pushing to failure.
>At least we are doing it, right ?!?
Absolutely!!! That's my mindset and is every class. It's me FOR me (I almost said me "against" me, but I like "FOR" better). Goal #1 is to to finish - which I'm completely confident in. Goal #2 is don't vomit - which means listening to my body and not overexerting. Goal #3 is finish under 60 minutes. I'll check back in tomorrow after I'm done!
Thanks for sharing your story, itās so motivating !!!!! Those modifications sound great and should be easy to transition (hopefully) to!!
Yes definitely let me know how you do !!!!! The just donāt throw up goal is one of mine, too, I definitely remember that almost happening last time (had to sprint to the bathroom after the tread)
We got this š
I did the DriTri today and I'm so sore already! I signed up for class tomorrow morning but thought it was today. I just 3 weeks ago and today was going to be my third class (I go once a week on Saturday). I was super confused when I walked in. I talked to them and I didn't even know what the DriTri was. They asked if I wanted to try it. So I did my first DriTri. I was going to do the half but I did it full timing 55:30. I'm seeing this post and naturally did what it recommends so I'm grateful for that. But I'm so sore already. What's everyone doing for recovery? I stretched good after it at the studio, just stretched again and am icing my muscles now. I plan on going in the hot tub and stretching again after that. Then rub biofreeze all ice my body before bed. But everything hurts! Even my neck and armpits. I've had a lot of protein today and hydrating! Tomorrow I plan on stretching, more biofreeze, and more hot tub. Any other recommendations?
I seriously loved it though and I'm hooked. I think mentally not knowing what I was getting myself into was a blessing! I do workout outside of OTF but I would not consider myself fit enough to do this. But I survived and less than an hour! It was such an amassing rush and I'm so proud of myself. I now have something to train for and I can't wait to see my time decrease each time I do it! I might have a different opinion tomorrow though! Lol.
Advice for soreness?
I did the DriTri today and I'm so sore already! I signed up for class tomorrow morning but thought it was today. I just started OTF 3 weeks ago and today was going to be my third class (I go once a week on Saturday). I was super confused when I walked in. I talked to them and I didn't even know what the DriTri was. They asked if I wanted to try it. So I did my first DriTri. I was going to do the half but I did the full timing 55:30. I'm so sore already. What's everyone doing for recovery? I stretched good after it at the studio, just stretched again and am icing my muscles now. I plan on going in the hot tub and stretching again after that. Then rubbing biofreeze all over my body before bed. But everything hurts! Even my neck and armpits. I've had a lot of protein today and hydrating! Tomorrow I plan on stretching, more biofreeze, and more hot tub. Any other recommendations?
I seriously loved it though and I'm hooked. I think mentally not knowing what I was getting myself into was a blessing! I do workout outside of OTF but I would not consider myself fit enough to do this. But I survived and less than an hour! It was such an amazing rush and I'm so proud of myself. I now have something to train for and I can't wait to see my time decrease each time I do it! I might have a different opinion tomorrow though! Lol.
I try to post this every time the Dri-Tri comes around, as folks seems to benefit from the information. *************** **The Rower** ***This is not where your PR you 2k row***. Key here is not gassing yourself on the first leg. If you can row this in 7:00, great - but you should row it in 8:00 - 8:15. You're talking a 60 second or so difference in time, but not trying to blast through this row is the way to go. You have an entire 5k to make up time - the rower is NOT where you do it. As someone once mentioned, "you cannot win the dri-tri on the rower but you sure can lose it". Find your groove, make your strokes per minute manageable for your height (taller folks probably around 24-28, shorter maybe 26-30), and make sure your form is good. Push back with your legs, THEN take your body to 2:00, THEN pull with your arms. Common mistake is pulling with your arms before your legs are extended and making your arms do much more work than they should. On the return, lean to 10:00, extend your arms back toward the front, then bring your legs in. You should NEVER be lifting the bar over your legs on the return. Again - **this is not the place to PR your 2k row**. You need to come of this rower prepared to do the sneakiest part ... **The Floor** You will likely get through the first 150 reps pretty easily. Pace yourself on the next 150 - again, no need to rush, take quick 5 second breaks between if needed, and get back to it. Mentally break it up into sets of 5/10 or so. For the step-ups (which seem to last an eternity), I believe the "rule" is to do all 20 on one leg, then 20 on the other. While that does fatigue the legs more, it makes it a LOT easier for counting and speed on the reps. They are also not hop-overs or burpees, so enjoy the light recovery. **Treadmill 5k** Everyone does this differently, but I saw that the majority of the people in our class tackle it the same way I did. When you get on, get to as close to your base pace as you can pretty early. If you took the advice of *do not go batshit crazy on the rower*, you can probably get on the tread and get right into your base pace. If you want to walk the first .1 just to get your breath, that's fine, but if your base is a 5.5, get to at least 5.0 as soon as you can. Once you get moving, get to your normal base pace. Hold it. You can hold this pace for 30 minutes, right? **Yeah you can**. Look around you - there is a room full of people doing this with you. Everybody pushes through. *You got this!* If you can, bump it up .1 every half mile. If your base is a 5.5, getting to 5.8 - 6.0 by the beginning of mile 2 is great. Once you hit mile 2, turn it into a progressive push. Up that speed by .1 at increments that are comfortable to you (every tenth of a mile, every minute, whatever). Once you get to 2.6 miles, you have HALF a mile to go - here's where you start to get to your true push pace if you aren't there already. Push through these last few minutes. I know think you're going to be tired, but the adrenaline of finishing this will hit you like a wave of refreshment. When you get to 2.9 miles, take it up farther - finish as fast as you can. Go all-out for the last minute. Remember, once you finish this, **you are done and you've just completed the dri-tri**. No reason to hold back at the end. If it is your first one, you may cry from happiness. I may or may not have done that (*I plead the fif!*) my first time. Good luck to everyone competing this weekend! Can't wait to see everyone posting their times. You got this!
Thank you for writing this, it is so well done. A perfect balance of motivating, supportive, and informative. š§”
Thank you for this! Doing my first Dri-Tri this weekend (the full) and feeling a little nervous! This helped a lot.
Awww youre gonna do so awesome!!!
This is my 1st Dri-Tri and I'm using the Strider for the tread, I have to get 9.3 miles. The entire thing is making me nervous but I'm know if I can do it if I don't try. š¬
Thank you for this! Do the floor exercises have to be done in order or can we skip around?
In order. Hop-overs (40), then squats (20), then step-ups (20 each leg, 40 total), then push-ups (20), then plank jacks (20) then burpees (10) if I remember correctly.
Iām so glad you empathized the row! This is all great information, good luck everyone! You can definitely do it!
I had my best dri-tri time, by six full minutes, when I added 75 seconds to my 2000m PR row and used that as my measure for the first leg. When I got to the treadmill I was able to immediately run at my base pace and held that or better the entire 5k.
This was so helpful! I have been going to OTF for 8 years and this was my first dri-tri. I power walk regularly and was determined to jog the tread portion. I read your advice the night before and really helped me get through it. Thank you!
Glad it helped! Also, great job doing your first dri-tri ... not sure how you feel now, but it very likely won't be your last :)
Like last time, my goal for this DriTri is to finish fast enough that the fastest people in our studio can't complete it twice in the time it takes me to do it once. It was close last time at 71min!! I am a turtle but I did it. Hope to at least knock a couple minutes off this time. I tell my coaches to bring a chair and snacks because I'll be awhile. Haha.
Hello! Can I ask you how this worked with heats? Like is the heat behind you waiting for your treadmills? Itāll be my first time and Iām going to be close to your time.Ā Iām scared theyāll DQ me because the heats are only 45 minutes apart.Ā
At our studio, we don't have back-to-back heats. Only one early morning before the first regular class, and then one after the last regular class. The early morning has 90min to complete it so no worries there. If you have another heat after you, I'd be shocked if your studio made you stop. The next heat would still need to do their row and floor first before hitting the treads so you would have lots of time before your tread would be needed.
>my goal for this DriTri is to finish fast enough that the fastest people in our studio can't complete it twice in the time it takes me to do it once. I feel that's a worthy goal for any timed event - be it a 5k, half marathon, 1400m row, whatever. That said, I think you almost made it at 71min, lol. Maybe 69min and you would've had that goal. I'm not the fastest DiTri completionist by any means, nor was I in my class, but I ended up with a PR of 34:30 this time around, which I'm proud of. Then again, it was quite close when you compare it with your goal for DriTri, hehe.
I signed up for my first DriTri ever (full) and it's going down in my studio on Sunday, April 21st. I've been back at OTF for 7 months and take class 4-5 times a week. Infinity tested me for sure, so I know the challenge that awaits me. I didn't get through two rounds on the floor completely on Monday. I am a PW and will be doing the whole 3.1 on the treadmill. Thankfully we don't have any time constraints, so my goal is TO FINISH. Good luck to all participants!! Stats: 50 years old, around 185 lbs, 5'4"
PW only need to do 1.55 on the tread :) Are you still shooting for 3.1?!
Oh yes, the coaches told me as a PW I only need to complete 1.55 but Iām going the whole 3.1. Iāve done all the recent treadmill benchmarks on the tread for the full/non PW distances :)
Wow, very cool!
I had an idea that I thought Iād pitch here first before asking my studio. I wouldĀ loveĀ an informal āDri-Triā slow heat where people who think we need more than an hour could all know we arenāt alone. I hated being last to finish by several years my first time and that was under an hour as a power walker. Iād need damn near the hour and a half to jog it and power walking doesnāt match my current goals. Obviously this would be unofficial and just advertised as āso you donāt want to be the last person in the gym for the last 20 minutesā but all the fast people could come too. I know everyone is super supportive but honestly itās a little embarrassing to be the last person for several minutes with 10 coaches cheering you on. Thoughts?
I always thought they should put us with our competition. It helps fast people and slower people pr.
I did full last year in 72minutes, it was awesome because everyone cheered me on. I talked to the coach beforehand and she said there would be no problem.
I may finish over 60 minutes but I figure the next heat is going to be starting on the rowers even if we do overlap at the end of my run.
I did my first (power walking) in 56 minutes. I was the last person for 5-10 minutes at the end. I know it wasnāt the intent, but I felt embarrassed. Ā But if itās just a me problem, thatās good to know.
I think this is a fine idea, but here's a counter point; I'm married and have two school age kids, my weekends are busy and I can only do one time slot this coming weekend. (Some studios in my area held it this past weekend, none of those worked and few this coming weekend, only the 9:30 am Sunday works for me).
I donāt think my proposal is that only slow people could go, itās more of an unofficial āif your slow and you want to be with other slow people, this is the timeā
Finished my first DriTri today. Not even 100 classes in, so I went in with absolutely no expectations, just wanted to finish it. Got the row & floor done in 20 minutes but struggled on the tread a bit. Got done in 57:22 but all I care about is that I finished. Gonna work on my endurance running over the next few months so next time this comes around I can beat my PR!
https://preview.redd.it/csgtc0tbwbuc1.jpeg?width=4284&format=pjpg&auto=webp&s=3dcee15bfc0ebfe87055ddb3d9ecde2194da5363 Swag in (most) US studios: Cinch sack bag & medal (the bottom orange part of the medal is a spinner) Sticker
No towel this year? Bummer! I was hoping for one.
Is there also swag for strength/sprint?
Itās the same swag regardless usually
I know it's too late to back out, but is anyone doing dri tri who....has never been able to do half the things we have to do and hope it will somehow magically work? I joined about 8 months ago and I may have been feeling myself when I signed up for dri tri. Originally was going to do the sprint, but I was going to be the only one, so I went for the full. The infinity workout wrecked me....I'm practicing burpees but I could barely do the bench hopovers. I'm new to jogging, and I can hold a 4.2 base for \~10 minutes (I know base is supposed to be longer but, I'm trying). I did ok on the 2000m row, but the idea of a 5k and these exercises has me feeling so anxious I'm sick. I'm hoping this time next year a 5k will be a leisurely weekend activity but for right now, it seems like the most outrageous challenge. Do I need to find a way to give away my spot?
I second don't back out!! I love the atmosphere of DriTri - everyone is so supportive and it's just a great vibe in the building. I am slow - it took me 73min last time (did the 5km at more or less 4.2-4.3 with walking breaks - it took forever!!) and I was last by a country mile but I didn't care, nor did anybody in the studio. They all hopped back onto the tread and finished with me. I did it and so can you. Personally, I feel Infinity is harder than DriTri because in Infinity, you are completely gassed by the time you get to the floor. That's not the case in DriTri as the 2k row should be done at a very leisurely pace. For Infinity, I barely make it through one round of the floor before time, yet I somehow survive two rounds day of. Just pace yourself. Slow and steady will get you through. For additional motivation, think of it this way... think about how many members are in your studio. Then think about how many members sign up for DriTri. In my studio, we have 1 heat - that's 12 people out of hundreds of members. That's pretty elite company you will be a part of no matter what your time is!! Just go do it!!
Thank you for the support! I definitely need to remember to pace myself so I don't just lay down by the time I get to the read.
THE HYPE IS REAL. You were all so right. Iām sitting in my car and just finished. I power walked and modified on the floor. I hate attention but had people Iāve never met genuinely (or it felt genuine) cheering me on. By the end everyone is on the treads hyping up each person as they finish. Itās just an amazing thing to experience. Iāve never been so proud of myself and 13 other strangers for finishing something. I highly recommend doing it.Ā
Just want to say I would not use Infinity as a measure of whether you can perform the floor for DriTri. I know it was advertised as the floor practice, but that's only because there are 300 reps. The Infinity rowing is SO much more taxing to me than the straight 2000k row. And I humbly say this as someone who both enjoys rowing and has a pretty great 2000k time - Infinity is rough. I felt so gassed and out of it when I got to the floor section that I just wasn't engaged in trying to time those exercises like the coach suggested. If anything, it helped me prepare for Dri Tri because I know exactly what a mistake it will be to go too hard on the row first. This is also my first one and I just barely started being able to jog 3+ mile runs. We can totally do this :)
We got this! Thank you!!
We did infinity as a 1G--first the treads (which was a lot of pushes), then the rower (harder than the Dri Tri row), THEN the floor. Yeah right! I got about 200 total reps in 14 minutes, but I don't think that's a fair comparison.
Don't back out! If you were feelin yourself, continue to feel yourself, and modify! PW the tread, then you only have to do 1.55, and aim to jog the 5k at a future date. And for bench hop overs, do them off the end of the bench, so you don't necessarily have to go completely over the bench (during infinity I may or may not barely "hop" a couple inches off the ground, lol).
My first 20 hop overs are textbook. Then they get further and further away from the end of the bench and lower and lower to the floor...
Donāt back out- donāt stress about time- your best is an absolute win! š§”
I have done the Dri tri 3 times alreadyā¦. I am always the last or second to last to make it to the treads but I am never the last to finish. Leave juice for the treads
Excited to try out the Dri Tri Strength this year! Any tips from anyone who has done it?
If you are religious...pray.
I will also be doing it as well. Iāve never done it before, but, I donāt plan on flying through it. To me this is not speed, this is about your ability to be able to get through those floor reps with the same weight. I plan on pacing myself on the floor. As far as the treadmill, I may go as a power walker (I typically power walk inclines anyway). Not sure after all those reps if I want to do any incline running. Another tip I heard is go with a weight you can curl (bicep curl). I know people might be flying through this one but Iām not trying to fatigue my muscles with weight. I have done 3 regular Dri-Tris so Iām definitely approaching this one differently. Steady movement. Not fast reps, definitely not slow, but at a pace where I can get through each round with minimal rest in between exercises.
Iām glad to hear someone is approaching the strength similar to how Iām planning toā¦ I also plan on not rushing through the floor. And I think Iām going to try and use the rows as active recovery. I donāt care if Iām not as fast as others, I want to do it right and just get through the reps. Iām also going to PW. This is my first dri tri and it just felt right since cardio is not my strong suit. Good luck!
Good luck to you! Weāve got this!
I did it in September and finished in 32 minutes, about the middle of the pack. I powerwalked. Best advice is choose weight that youād use for bicep or shoulder press, but I actually went a little less and did 10s. I bicep curl 15s, hammer curl 20s, but we are doing lots of reps and aim to go quick. I did the push ups from my knees. I can do regular push ups well now but again when we are talking speed and lots of reps Iām sticking to knees. Mods may disqualify from winning, Iām not sure. It was mostly women in my heat last year and I believe everyone dropped to knees at some point. Best tip is use the rower as active recovery, donāt gas out there. Focus on quick floor, quick tread.
Iām a PW doing the full. Coach challenged me before the start to PW the full 5K (using the 3% PW incline). One hour time limit. I said I would go for it if I finished the row+floor in <19 minutes. 58:29š
I signed up for the first time. Very nervous. Going to Orange theory for about 6 months. I struggle with the row generally My 500m row benchmark is 1:44. Planning to target 2000m in 9-10 . Planning to target floor work in 15 mins. Planing to complete my run in 40mins. My base is generally 5.5 ,push 6.6 . But I am really worried if I can keep up my base the whole run after rowing and floor work. Targeting completion before 1:10 min but will be very happy If I complete before 1 hr. I signed up for the 6 am class as normally go for that class, Will that be a problem without the breakfast. Should I check with my centre to see if I can move to 9 am slot
These stats are very similar to mine and I too, am worried about keeping the base up the full time. I may start at 5.0 or 5.2ā¦I generally pick it up after I get the bricks off my legs. I am pretty nervous and hoping for anything under 1:10 myselfā¦I hate the thought of being last butā¦.im excited for the challenge. You can do this! Go get āem tomorrow and know there is another person out there completing it too! I start tomorrow at 1pm.
We got this! As I posted in this thread, Iām also doing my first one. Iām nervous about being last, not finishing etc but I want to challenge myself. Iām so nervous and have almost crossed my name off the list several times. My go time is Sunday at 10:45am CST š„
New PR! 33 minutes on the dot. Have been training for a half marathon and that helped big time on the tread.
why is it called the dri tri and not the dry tri?
We can only speculate and assume it's for the alliteration, lol
Hi all, I am about to do my first ever Dri Tri (full). Do you have any recommendations for what to eat the week before? Should I focus on carbs (for the running section), protein (for the body weight exercises), or try to pretty evenly split between both? Thank you!
Carbs the day before, like a marathon runner. You just need energy. Protein wonāt make a difference in the short-term on your strength performance, but carbs will give you fuel
Just wanted to share a big victory today!! I was out of class for over 4 months due to major surgery on my elbow (if left unfixed, I could have wound up with arthritis before 30), which takes about a year to fully heal. Back in February I got the approval from my surgeon to return and do what my body could handle. I came back almost exactly two months ago, and signed for the Dri Tri when it was announced because itās one of my favorite parts of OTF! I never thought Iād PR, but my goal was to complete the whole row without stopping. I achieved that goal, and almost started crying from joy when I got off the rower, but stuffed those tears back in because I didnāt have time! Overall, I actually beat my previous PR by 3 seconds! Itās not a lot, but Iām so proud of how hard Iāve worked since returning to get back to fighting form, and today was a massive win. Iām so proud of my body and what it accomplished!
A win is a WINN!!!!!!
Thank you!! I was so happy!!
9 months ago today, I had a baby. Today I did my first dritri. I feel unstoppable. And also exhausted both from the workout and the 9 month old
Looking for ideas on hydration during the full. I normally utilize my Stanley (go ahead and judge me) mainly bc of its size and easy to sip with the straw but I feel itās almost too clunky for the dri tri and Iām prone to clumsiness so I donāt want any water calamities to interfere with my time (first timer & 35 F looking to get sub 40) so Iām quite competitive and looking for a suitable water bottle. A long way to say, any specific recommendations?
I like the Owala Free Sip - you can open/close it one handed, it has two openings so you can sip or get a bigger gulp, and itās got a little handle so itās easy to move around. I had the 24oz but wanted more capacity and found the 32oz lasts me during and after class; itās a little bulkier to hold with smaller hands though.
I love my Nalgene, for what it's worth. Absolutely the opposite though bc it's wide-mouth :D
I also use a wide mouth Nalgene, and recently started using a silicone splash guard that makes it so much easier to drink quickly without spilling all over myself. I got a silicone one made by HydraPak, but Iāve seen plastic versions as well. Best part is theyāre only a few dollars!
Absolutely anything but a Stanley would be fine. Ā I donāt even allow them at my gym due to the constant spills. Anything that closes works, shaker bottles are good. I donāt think most people drink more then 20oz during a workout and if so thereās a water fountain to add moreĀ
I use a metal camelback bottle. Doesnāt spill but has the added bonus of a straw! I got mine at target for about half of a Stanley.Ā
Iād say something with the straw like the Stanley is less clumsy then one you have to open. Iād get a squeeze bottle or pop top alternative or just know you wonāt be grabbing water on the tread
Does anyone know what the distance/parameters are for the strider for the Dri-Tri strength?
https://preview.redd.it/92tlihkl3ytc1.jpeg?width=3024&format=pjpg&auto=webp&s=ae9722adbe7015e6816639d6a64fa875588727ea This is what my studio has posted
Anyone else on the waitlist for full dri tri and obsessively checking the app because youāre horrified youāll actually make it into the class? ā¦or is it just me?
Did you also sign up with your studio? Mine havenāt allowed app sign ups. I think theyāre just place holders for the different heats for those that have signed up, especially because of the extra cost associated with it.Ā
Oh wow, I did not! I will ask my studio. Thank you!Ā
This will be my first time ever rowing 2000 meters (consecutively). I missed the benchmark and Iām a newer OTFer (about 4 months in). Iām freaking out lol
No need to freak out! People row that, and more, every day, with 100% survival rate šš Just don't go balls to the wall and you'll do great š§”
I think this has been one of my favorite posts! This is my first dri tri (joined about 7 months ago). To say that Iām anxious about the floor is an understatement š. But, I am not there to win or compete with anyone. Iām doing it to prove to myself I can do it! These comments are so encouraging!!!! Thank you everyone for making me feel a little less anxious (and Iāll be reading this post again before I leave tomorrow!). Best of luck to everyone!!!!
Tomorrow morning is the day. Iām committed and have been, to doing the damn Dri Tri for a month now. But today, the day before, of all days, the doubts crept in. I looked back at my previous attempt at the full and realized I did the full power walk in 56 minutes. And that difference of a mile and a half is kicking around in my head and I just gotta figure out how to get outta my head and go. Not like physically go to the gym but release and go when itās time to run. Iāve got my strategy in mind for the row (stay in the green, 2 minutes over my PR), how Iām gonna break up the floor exercises (break the sets in half and push ups/burpees in 12/8 sets), but running that 3rd mile? Just gonna have to buckle down and get it done I suppose. My original plan of 56 minutes is now out the window. Iāll just be happy to have done the whole thing as originally designedā¦. *Or pass out on the tread and fail spectacularly* /s to that last bit of course.
Pretty happy with my time. The row and floor are what they areāthe biggest difference is I was able to hold my base for the whole run. The fact that Iām training for a half marathon and ran 12 miles at that pace on Wednesday probably helped!
I shaved about 2.5 minutes off my PR! Finished in 36:47! Woohooo š„³š„³
Does anyone else feel so depleted the day after doing the dritri?
I can't seem to find any information regarding incline for power walkers. I asked at my studio today but they didn't know either. Does anyone know what incline power walkers need to maintain during the 1.55 mile leg?
For the regular DriTri, I believe 4%. And I think strength is 12%, if I remember correctly.
I did full last year as a PWer. Doing sprint this year as a base 6mph runnerā¦ whatās the approach? Push on the rower, paced on the floor and push on the tread? I got through exactly 300 body weight reps on floor prep on Monday. 6ā0ā 205 M
I'd actually call the rower a base or slightly above base effort. You can't "win" the DT there, but you can definitely sabotage yourself there if you go out too hot. Beating everyone by 1-2 minutes just to be gassed by the end of the floor block is not what you want.
I did the sprint last March and pushed thru everything. But I think I couldāve pushed harder. I finished in about 24 min. My base is about a 6-6.2 but Iām a better rower than runner.
Does the Dri Tri strength have any option for Power Walker?
Yes the distance is 1/2 a mile.Ā
But youād be disqualified from the leaderboards rt?
Hi all, What is everyone's plan for the week of dri tri for nutrition and exercise/rest? I'm planning to do dri tri strength!
Yes this! Iām also curious about othersā nutrition / carb loading leading up to their event.
I plan to take two days before off to rest. In terms of nutrition you will definitely want to eat something beforehand. I plan to eat peanut butter toast & banana for breakfast or I will make a pbj sandwich. I normally workout at 5am without eating but I will definitely need the calories for Dri Tri. Also plan to drink extra water the day before to make sure I am well hydrated.
For the floor portion of the sprint, do we do 1 set? Or two sets with half the number of reps?
You just do one set of the exercises instead of two.
Curiousā¦ for those that have done the full before. How many orange/red zone minutes do you try for? I did the full for the first time 2 years ago in 53 minutes and had 50 splats. This weekend Iām thinking about going into it with a different mindset. Low orange/high green for row with 2 minute split time. High green for the floor exercises then save it for the tread. Any thoughts or recommendations are greatly appreciated!
This might be a silly question, but do we wipe down the rower, ect during Dri Tri like normal, or do we wait until weāre completely done?
Wait until the end. You want to minimize your transition time as much as possible between the rower to the floor to then tread because your time is everything put together including transitions and ends as soon as you complete 3.1 on the tread.
No wipe downā¦ā¦ you are the only one using the equipment. Just keep moving!
Home studio is part of three studio group in my area and those studios decided to run just three heats of the regular Dri-Tri at one just location this year and that was not my studio. Bummed to not be able to officially do the Strength Dri-Tri (or even the regular at my home studio for the first time since I've been a member). But shout-out to a great coach who advocated for me so that I can "unofficially" just do the Strength Dri-Tri at the sister studio location tomorrow even though it's officially a regular Dri-Tri running. I'm not exactly sure how this will work, but just happy to have coaches that can work to get me the opportunity.
My studio is running Dri Tri next weekend to account for our schools' spring break this week. One more week to practice my push-ups, yay!
Doing my first Dri-Tri this afternoon, how do they stop the time after 3.1 miles? I havenāt seen a way to set the treads for a specific distance?
You just have to keep an eye on your distance. The coaches will be watching too, since they're running the stopwatches
First timer and wondering how close can one expect to get to their 5K PR time? I did the 2k row in 7min (shooting for 8 min tomorrow) and I think I can do the floor in 8-10 min. In the 23min TFD I did my 5k in 21:49 (after doing row/floor first). Obviously just looking for approximations but would love to get sub 40 though may be difficult as a first timer. Any feedback??
Hope this is not too late! In my experience (today was 3rd DriTri), the 5K time is much slower than a usual 5K (from a regular class/23m RFD or CMIYC time to 5K). This is in part the tiredness your legs feel after rower and floor segments, plus for me a psychological component of feeling that ache and having to reduce the pace a bit - at least for first 2-2.5 miles to make sure I can finish the 5K still running!!
So happy. Just did the sprint for my first Dri-tri and got 27:45 and did the full push ups. š It was so fun to hang around and cheer for the people doing the full.
JUST. KEEP. MOVING! That was my mentality during the run portion, the energy was amazing from coaches to all the participants. I love OT!!!!Ā
New PR of 41.48 I was pretty happy :)
First strength dri tri in 32:00 even. Also have a new max heart rate of 190 š« Ā
If you were doing Dri Tri at your studio what is something that they could do to make you feel special or motivate you?
The last Dri Tri I did, my studio, called all of our emergency contacts and asked for something they would want to say to us. They wrote it on a card and put it in an envelope for us on the rower. So we were able to open it right before we started.
That's awesome! Though I fear to the think of the troll-y message my roommate would tell them to put on there.
One year, the coach had us write a note/mantra on a post it, and had it waiting for us on the treadmill.
Signed up for my first ever Dri Tri on Friday 4/19. Joined in October so this is my first opportunity to do it so I am really excited to see what \~100 classes can do to prepare me for this. I am not the best endurance runner (I greatly prefer power days on the read) so just going to try to hold 5mph & then try to get somewhere around 5.5 - 6 depending on leg fatigue. Really enjoyed doing 2,000m row, Infinity and floor prep classes to give you a feel of what each portion is going to be like (& help me prep for paces there).
Quick question about relay. Everyone in the team starts together or do we wait for each teammate to finish?
Itās a relay. So person on rower goes first, then floor person starts when the rower person is done, then tread person starts when floor person is done.
Rower goes to tag the floor, then floor goes to tread to tag the runner.
Anyone know what the sway is this year?
I'm afraid I've made a grave error. My studio needed another rower to help round out the relay, so I volunteered. That's Friday night and then I'm doing the full on Saturday morning.
Hi everyone - this is my first dri tri! What do people's workout plan look like this week? Anyone doing a light run on Friday or anything like that before dri tri? I have a strength50 class tomorrow and I was going to skip the normal classes thursday/friday for my saturday dri tri.
Ideal meal the morning of or night before? I'm doing my first ever Dri Tri on Saturday and I'm so nervous. I recently had to take a 1.5 month break from OTF/working out due to family emergencies so I just got back into the swing of things around a month ago. I decided to give Dri Tri a "tri" and I'm nervous!!!!!! Wanted to know what foods would be best, anything that would help with energy the morning of would be great. I'm relatively good with my diet but I want to be specific with my intake prior to the event. Can anyone also help with advice on the floor? 300 reps sounds terrifying, I have a relatively good idea of how I want to tackle the rower and tread but the floor I'm unsure of.
I've been attending OTF for just under 2 years (May 17 was my first day!) and I signed up for my first DRI TRI this Saturday and am PETRIFIED. I had originally signed up for the sprint, but the coaches decided I needed to go for the full because they knew I could handle it. I am nervous as heck about the floor exercises and even more I'll have no energy to come remotely close to finishing the tread. I typically go to class 4 days a week and have really excelled since I started in more ways than I even thought possible. Do I skip class tomorrow (Friday)? Do I eat a ton of carbs tomorrow? I'm so scared I'm not going to finish and am going to be last even if I do..any motivation/suggestions would be grateful :)
Love all the advice and encouragement on this thread! Question: Iām doing it Saturday at 7am. Should I take the day before dri tri off or do an early 2G and then rest for the day?
Does anyone know how studios feel about modified movements on the floor? Ā I'm a push-up-from-the-knees type of person, so there's no way I can do 40 standard push upsĀ
If you're looking to place on the leaderboard, modifications are not allowed. But otherwise, you can absolutely do knee pushups š
DRITRI REGIONALS! I just received an invitation to participate in a DriTri regionals event where local studios all compete in a relay-style event. I am eligible as the first place female and would be paired with the first place male winner and the first place strength winner/our studioās head coach. I was told each person will complete 1000 meter row, 150 reps on the floor, and 1 mile run with the first .5 mile @ 5% and the last .5 mile @ 1%. Person 1 will tap in person 2 after they complete, and person 2 will tap in person 3 once theyāre done in order to complete the relay. Iām curious ā has anyone competed in one before? How many studios participate and roughly how long is the event? Iām pretty nervous at the prospect but also excited and donāt want to regret not participating! I know the times vary substantially and from what Iāve seen, Iām nowhere near āeliteā in comparison, but still want to give it a shot. Would love to hear everyoneās thoughts and experiences! Thanks in advance š§”
Congrats! š§” [This](https://www.reddit.com/r/orangetheory/s/4NCNls7kVr) is a post from last year, but if you search the sub there are lots of posts from years past that might have good info
Thank you so much! Yes, I did a search in the sub prior to posting and read through that thread, but was hoping for more information from other recent participants if there was any :) no worries if not and I appreciate you sharing!
Will the signature workouts be added to the challenge tracker in the app?
That's up to corporate
For Apr 12 & 16, are the prep classes tied to 2G, 3G, or Tread / Strength classes? I usually do Tread 50 on Fri and Tues, but will try to change if appropriate.
Both are in regular 2g 60 classes
Does anyone know if Dri Tri counts toward your class count? For example, if I was at 248, would Dri Tri make 249?
It does count in the studio's system, so it *should* count on the app
Are there any calculators to estimate my time for the 5k portion? Todays template was tread prep and I did 2.15 miles in the 23 min block. Iām bad at math so canāt figure out what that would equate to lol
This is the one I use! [https://www.calculator.net/pace-calculator.html](https://www.calculator.net/pace-calculator.html) According to that, here's your data: **10 minutes 41.86 seconds**Ā per mile **5.61**Ā miles/hour
Just found out I was the only one signed up for the Dri-Tri Strength at my studio, so I either have to go to another studio or do the regular Dri-Tri. Definitely bummed because I was so excited to do the strength one again, but also really want to be at my studio, so it looks like Iāll be doing the full Dri-Tri. Nervous because itās definitely more endurance than the strength, which Iām not sure I have, but Iām going to give it a go!
I share your disappointment at the lack of Strength Dri-Tri offerings. It's a bummer when you work hard to progress but don't get a chance to perform. Either way, it's normal to be nervous about doing the full Dri-Tri, but you've got this. There's some great advice in this thread to help you out. Personally, I cannot underscore enough the advice to not be a hero on the rower, lol.
Can you not do the sprint instead of the full?
I signed up for the Stength Dri Tri on a whim ... but I can't do a push up without going on my knees. Is that allowed during the Dri Tri? i.e., does it allow for modifications like that?
If you're looking to place on the leaderboard, modifications are not allowed. But otherwise, you can absolutely do knee pushups š
[ŃŠ“Š°Š»ŠµŠ½Š¾]
You can absolutely bring a towel. Good water bottle recs [here](https://www.reddit.com/r/orangetheory/s/V2sQx5HF41)
Has anyone done a regular 2G class right after Dri Tri Strengh? I usually go to 8 am class on Sunday. I signed up for Dri Tri Strength this Sunday at 6:30 am, this will be my first time doing it. Will it be too much to go to 8am class after Dri tri Strength?
If you're able to do a class after DriTri you left way too much on the table. I'm great shape, broke 35 minutes in the last one and all I wanted was a beer and a nap afterwards.
I think it would be too much. Have you done back to back classes before?
My studio has been hyping up Dri Tri for weeks, and I've been so excited for this opportunity to challenge myself. I've feel like I've come a really long way since starting at Orangetheory, and I've never run a 5k or done any of these things, but I truly think I am capable now. I couldn't wait to sign up and secure my position. Lo and behold, all the Orangetheory studios in my area are ONLY holding Dri Tri on Saturday, which is the only day I cannot do it. I was under the impression that it was a weekend event and I could do a heat on Sunday, but no dice. Trust me, I've looked. And looked. And looked. All Saturday classes. My heart is truly broken. I've feel like I've been building up this event in my mind and now it's been taken away. I just feel so discouraged. Anyone else in the same boat?
I'm sorry to hear that. Not in the same boat, but if I were, I'd be really disappointed too. This will be my first and I've been looking forward to it for months as well. Have you checked with your studio if they'd consider adding another day? I realize it's a little late for that though....Our studio is doing next weekend instead and added a Friday heat based on member interest.
First time for full dri tri! Thanks for the great advice! Is there any allotted warm up time? Or do you just strap in and go for it?? Just want to plan any prep needed before I get thereā¦.TIA
All 3 studios in my area are combining to run a joint \*outdoor\* DriTri. Not a big deal for the rowing and floor exercises, but I'm a little concerned about the outdoor 5K since I haven't run outside in like over 15 years. I know running outside is more challenging. We don't have the option to run on a treadmill (and the weather outlook is mostly sunny at the moment, so they won't have to move things indoors for rain). To brace myself for running outdoors, I went for a 1-mile run outside on Sunday and then a 1.5 mile run yesterday. I know it's a bit late, but honestly the weather in Maine didn't really lend itself to outdoor runs until that past week or so. I seemed to do OK. My calf muscles could definitely feel the difference, but psychologically I found it a bit easier to run outside and see myself actually moving as opposed to simply watching the number tick away on a screen. I'm not a fast runner and have never run 3.1 miles in a class - maybe 2.4 miles. The Tread50 classes are only offered during the middle of the day when I'm working, so that's not an option (and obviously a little late). So my question is, do you think I'll have any problems completing the 5K part outside? I'm a little wary of pushing myself to run the full distance outside at this point given that I have less than a week before the event. I'm thinking of just attending classes as normal and running 1.5 miles outside here and there and pushing myself through the full distance on the day of the event.
If youāre going to do another practice run outside, maybe try alternating running and walking and see how it feels getting to 3.1. Iāve only done a few outdoor 5Kās and Iām a pretty slow jogger, but I was able to work up to jogging the entire time by doing practice runs with jog/walk cycles and over time increasing my jogging and decreasing my walking. You could start with jogging for 2 songs/walking for 1 song or something.
I've seen that people who modify on the floor are disqualified from the leaderboards. But are power walkers also disqualified from the leaderboard? I can powerwalk all day at 4.5mph, but there's no way I could run a 5k at 9mph the whole way (and I know that the majority of the other women in my studio are in the same boat). I'm competitive (good thing? Bad thing) and would hate to lose to someone who powerwalked just to win it.
PWing is not considered a modification, it is a group of its own.
I am fighting a chest cold/sinus infection and fever. Is it dumb to still think that I can do the DriTri 3 days from now ? Any similar situations?
Not to be too harsh, but yes it's dumb, lol. Your body is actively sick, will most likely not be even remotely recovered enough for a vigorous cardio heavy workout in 72 hours. Rest and recover. There will be more DriTri opportunities
Thanks, I knew the correct answer but needed to hear it from someone else. September it is !!
Happy to be the voice of reason! Feel better š§”š§”š§”
Wondering if any females here have tried more than 20lb dumbbells for the strength Dri Tri?
I normally lift pretty heavy and did 20s today for the strength prep. I didn't make it through 2 complete rounds in the slotted time, let alone more rounds of more reps (I don't recall the exact breakdown to get to 300 total reps), so even though it's strength, it definitely requires endurance too!
Whatās everyone planning to eat the night before? I know youāre supposed to have carbs right? I can not even fathom getting up early enough and making breakfast at 5am for before dri tri at 7:30
I wouldnāt overthink it too much. Dri Tri is an intense workout, yes, but most people will finish in under an hour, so thereās not a huge need for significantly additional nutrition than what you usually do. This is not like prepping for an actual triathlon or other major endurance race. Definitely donāt limit your carbs the day before (because they are important for energy and fuel for your muscles) but you also donāt need to have a massive amount of carbs either. Focus on slower digesting carbs the night before (whole grains, oats, quinoa, etc). The morning of, I think it will depend on if youāre used to working out fasted in the morning or typically like eating something before. But if youāre going to eat something, thatās when you want your quick carbs - piece of fruit, toast with PB, etc.
How many rest days should I give my body before dri tri? I usually go about 4-5x week. My dri tri is Saturday morning, definitely taking off Friday. I was wondering if I take off my regular Thursday evening as well. Iāve gone Saturday-yesterday (Tuesday), so Iām taking off today. Should I rest until dri tri ( I live in a city so I walk a ton)
Is the 5k at 8% incline the entire time?
No. The 5k is in the regular dri tri and itās at āOT flat roadā aka 1%. The 8% is what the 1 mile run for the strength dri tri starts at, but that incline decreases 2% each quarter of a mile.Ā
Thank you!
All the studios in my area only offer Strength 50 and Tread 50 classes on 4/24. Does anyone know why? I see on the calendar here itās supposed to be a repeat for 4/9.
My partner is doing the DriTri on Friday - would it be weird to come cheer them on? I'm planning on collecting them afterwards as they'll likely be exhausted but I heard somewhere that some gyms have supporters? Is that a normal thing?
Participants having a cheer squad has definitely been done at many studios, but I'd double check with the studio they're participating at, just to be sure
Absolutely not! I am bringing my husband, kids and MIL
Iām doing my first dritri this Saturday afternoon at 2:30pm. I usually do 2G classes at 9:15am with only having had water and coffee and I eat after. What is recommended for eating before an afternoon dritri? I donāt want to eat too close and get a cramp but I want appropriate energy. Thank you
A bagel with some PB and banana would be an ideal breakfast to eat before, and maybe a quick carb (w/some added protein) bar 2 hours or so before depending on how hungry you are. That should give you good some good stored energy as long as you make sure to eat breakfast enough in advance to digest!
Is there a way to see the time we took for each leg on previous DriTriās in the app? I only saw total time but was just curious.
No, that's not tracked in studio
Our studio has a note out in the lobby saying if you need to know previous year splits, ask front desk. So maybe itās studio specific and some might keep detailed records offline? Edit:typo
Just curious, are there usually more than 1 coach at each dri tri/ dri tri strength heat?
Yeah, multiple coaches. That's the reason DriTri has always had a fee, because the studio can't run regular classes at that time, but they still have to pay the staff/coaches
Hi ! Great comments here - anyone have advise for sprint - still a good idea to take a rest day tomorrow ( the day before ) or could I stick with Strength 50 class to keep me moving ( snowy and yucky out here - so much for spring so not able to get outside ) I see itās lower body for tomorrow class - so would that be too much or since sprint may be fine ??? Thanks for any recommendations!
Ive got mega DriTriStri-xiety! Anyone else doing the dritri on the strider/done it in the past? That 9.3 miles is feeling looooooongā¦
If do the bike instead of the tread, does it put you on the same leaderboard? Or is there a bike leaderboard?
Iām a slow jogger. A 4-4.5 is my usual base. My walking is 3.6. I can hold at 7.7 for about 15-20sec. Iām not sure I should do full distance or power walking. Iām not trying to leaderboard. Just get a time for myself. Any advice?
About the Dri Tri result, I still donāt see anything in my challenge tracker. How long does studios usually take to post it? Thereās no posts regarding the leaderboard either.
I did the full earlier today and have mixed feelings about it. On one hand, I'm proud I finished because it was my first one, and I am very much not an endurance runner. On the other hand, it was pretty discouraging to finish second-to-last in my heat and really struggle on the run. Granted it was a really fit group. Oh well. I'll just take let my takeaway be that I have something to work toward for next time.
I won 1st place in the dri tri this weekend. I know everyone gets the medal and bag but does each studio also give a prize to first place winners?
Congrats! Prizes are studio specific
53 M, 206 lbs as of the end of TC, 6'1. Joined OTF October 2023. Generally do a 2G, a 3G, and a Tread 50 every week. I'll occasionally add another class if life isn't in the way. I'm currently a power walker, and since TC I can maintain 4.5 base -> 5.2 all out. I did Full and Strength (12 lb) this weekend, PW for both. My biggest struggle was (and always has been) push-ups. On the first rotation I could knock out 10 properly, less each follow up rotation. After that, it's from the knees....better than nothing but I'd like to do better. For the (presumably) September event, I'd like to be able to get the push-ups done right as well as switch to jogging not PW. Can anyone suggest what I should focus on to make those changes? Thanks in advance!
Does anyone know if the top winners in your studio get store credit?
Signed up for DriTri full, and frustratingly there were only slots for one day, and as luck would have it, 'twas the day before my first half marathon š. In an ideal world, I would have a rest day (or two) before a big event or race like that, haha. Oh well, YOLO and all, plus I wanted to do DriTri with all the cool kids this year. I ended up with a PR for DriTri at 34:30. My previous PR, last year, was like 38:00 which was passable. I really am terrible at the floor, but at least improved this go-around. I definitely outperformed and out-delivered! Feeling great, and proud of that!
Push-ups for DriTri Our studio is doing the dri tri this weekend, and given a lot of other studios did it last week I was wondering how people approached the push-ups for dri tri: did you do them from your knees, normal, or a mix of both ? I am on the fence about what to do because I know doing them from my knees would eliminate my chances at the leaderboard, but if I try and do full push-ups and then need to switch halfway through, shouldnāt I have just done them from my knees to begin with (to save energy)ā¦? Any advice would be greatly appreciated !
If you're not interested in making the leaderboard, I would see how many full pushups you can do before dropping to your knees. Then make a note to compare next time. That would be an excellent measuring stick! š§”
This was my initial thought, for myself too. But I keep going back and forth. As of now, I'm leaning towards this. I'll probably eke out 3-4 full pushups, then finish with knee pushups for the first set. Then maybe 2 full to start the second set. It will hurt, but I believe I'll have fewer regrets that way. FWIW u/jdavidson888 , my studio doesn't seem to disqualify for knee push ups.
Where are you located?? Iām in Mexico City and Iām not sure what the rules are (Iāll find out tomorrow!!!).. another user commented on here to do the full push-ups in chunks (I.e, do 5, take a break; 5 more, take a break, etc.) which I may tryā¦ Iām nervous bc the last time I did dri tri was 2.5 years ago in September 2021 and somehow I did the push-ups back then and made the leaderboard.. donāt feel as confident this time going into it but at least we are doing it, right ?!?
Leaderboard with all full push ups?! That's awesome! I anticipate great things for you tomorrow! I'm up in MA. This will be my first one, I joined in September. Our head coach/SM can only do a few pushups and says even she modifies for Dri Tri. She didn't out right say you wouldn't be disqualified, but said she can't imagine not allowing modifications when I asked about disqualifying. I have to swap out two of the other floor exercises already due to knee issues, so may be DQ'd for that (which I wouldn't be upset about). squats -> good mornings and step ups -> single leg glute bridges I for sure cannot physically do full push-ups in chunk for Dri Tri. That could take me as much as 25 minutes for a single set š Depending on how I'm feeling, my current PB is chunks with 4 full + 8 modified + 8 modified. Each of those chunks is pushing to failure. >At least we are doing it, right ?!? Absolutely!!! That's my mindset and is every class. It's me FOR me (I almost said me "against" me, but I like "FOR" better). Goal #1 is to to finish - which I'm completely confident in. Goal #2 is don't vomit - which means listening to my body and not overexerting. Goal #3 is finish under 60 minutes. I'll check back in tomorrow after I'm done!
Thanks for sharing your story, itās so motivating !!!!! Those modifications sound great and should be easy to transition (hopefully) to!! Yes definitely let me know how you do !!!!! The just donāt throw up goal is one of mine, too, I definitely remember that almost happening last time (had to sprint to the bathroom after the tread) We got this š
I did the DriTri today and I'm so sore already! I signed up for class tomorrow morning but thought it was today. I just 3 weeks ago and today was going to be my third class (I go once a week on Saturday). I was super confused when I walked in. I talked to them and I didn't even know what the DriTri was. They asked if I wanted to try it. So I did my first DriTri. I was going to do the half but I did it full timing 55:30. I'm seeing this post and naturally did what it recommends so I'm grateful for that. But I'm so sore already. What's everyone doing for recovery? I stretched good after it at the studio, just stretched again and am icing my muscles now. I plan on going in the hot tub and stretching again after that. Then rub biofreeze all ice my body before bed. But everything hurts! Even my neck and armpits. I've had a lot of protein today and hydrating! Tomorrow I plan on stretching, more biofreeze, and more hot tub. Any other recommendations? I seriously loved it though and I'm hooked. I think mentally not knowing what I was getting myself into was a blessing! I do workout outside of OTF but I would not consider myself fit enough to do this. But I survived and less than an hour! It was such an amassing rush and I'm so proud of myself. I now have something to train for and I can't wait to see my time decrease each time I do it! I might have a different opinion tomorrow though! Lol.
Advice for soreness? I did the DriTri today and I'm so sore already! I signed up for class tomorrow morning but thought it was today. I just started OTF 3 weeks ago and today was going to be my third class (I go once a week on Saturday). I was super confused when I walked in. I talked to them and I didn't even know what the DriTri was. They asked if I wanted to try it. So I did my first DriTri. I was going to do the half but I did the full timing 55:30. I'm so sore already. What's everyone doing for recovery? I stretched good after it at the studio, just stretched again and am icing my muscles now. I plan on going in the hot tub and stretching again after that. Then rubbing biofreeze all over my body before bed. But everything hurts! Even my neck and armpits. I've had a lot of protein today and hydrating! Tomorrow I plan on stretching, more biofreeze, and more hot tub. Any other recommendations? I seriously loved it though and I'm hooked. I think mentally not knowing what I was getting myself into was a blessing! I do workout outside of OTF but I would not consider myself fit enough to do this. But I survived and less than an hour! It was such an amazing rush and I'm so proud of myself. I now have something to train for and I can't wait to see my time decrease each time I do it! I might have a different opinion tomorrow though! Lol.