To get in shape, a specialized program will need to be developed that is unique to you. This will require that you work hard to increase endurance and technique. Depending on which of the activities are your strong ones, will dictate how much time is allocated to each sport. A careful analysis of your capabilities is a prerequisite.

The time and range that is necessary is as follows:

• You should be able to swim 100 yards comfortably in about 2 minutes which would allow you to finish 1 1/2 hours.
• You need to average a speed of 15 miles per hour to complete this segment in 7 ½ hours.
• In order to finish the run in four and a half hours, a pace of one mile every ten minutes is necessary.

At this rate, there would still be three hours left over in order to finish under the 17 hour maximum allowed time. It is important to determine your weaknesses, work the hardest on those, and train so they fall within the range of the criteria.

Carefully select your training programs but, remember, whichever program is selected, the last two weeks need to be low intensity rest weeks to allow your muscles to be at full strength by race time.

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Don’t get discouraged, there is a solution. You can purchase an exercise bike for your home. They are relatively inexpensive and easy to use. There are quite a few complicated home gyms out there but, an exercise bike offers a simple solution. It can be placed anywhere you have a little room, as they are not too cumbersome. If you have some room to put it in front of your television, you can pedal while watching your favorite show.

If you have room in your basement, you could create your own home gym by incorporating some free weights and a weight bench in addition to your bike. Try to get your whole family involved. Make up a schedule and have the kids pick a time to ride also. It will make you all look and feel better. You might even have some fun in the process.

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At spinning class you are are bolted to the ground, therefore only having to pedal along with little or no vibrations. Also if your instructor is not a road rider your spinning may be even less effective.

As for strengthening your body, road biking does wonders. You can also urinate at will. This helps to keep you moving with out frequent potty breaks. Don’t try this at spin class!!

All in all as far as fitness goes, road biking will give you more of a work out and help your endurance. Use the spinning as an in between exercise when the weather is bad or you have no childcare and can’t get out for a ride.
It is better than doing nothing. When you can get out for a ride enjoy the wind, hopefully at your back, and the freedom that road biking offers.

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As with most specialty sporting items, there is practically no upper limit on what one can spend on a biking jersey. That being said, a well-fitting, reasonably priced jersey can be had for less than $100. There are plenty of good deals to be had online – www.bikejerseys.com is a good place to start – but nothing beats shopping at an old-fashioned brick and mortar shop when it comes to getting a jersey that fits right.

Finding a reputable store with good prices can be tricky, so the best place to start is to ask around with members of your local bike club (most cities will have one). Once you’re at the store, don’t be afraid to try on a jersey before you plunk down that hard-earned cash.

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1. STEP AEROBICS, which mainly targets your legs, hips, and glutes can burn up to 400 CALORIES in just 30 MINUTES!

2. BICYCLING, depending on the speed and resistance can burn from 250-500 CALORIES in 30 MINUTES.
3. SWIMMING is an excellent full-body, cardio workout which will burn 400 CALORIES in 30 MINUTES.

4. RACQUETBALL, also an excellent cardio workout, will burn over 400 CALORIES in 30 MINUTES.

5. RUNNING, a very common and high calorie-burning exercise, can easily burn 300 CALORIES in 30 MINUTES.

6. JUMPING ROPE is a high-intensity workout, burning 350-400 CALORIES in 30 MINUTES.

7.ELLIPTICAL TRAINING is a good cardio workout to help with endurance and will burn 300 CALORIES In 30 MINUTES.

8. ROCK CLIMBING burns 380 CALORIES in 30 MINUTES while also greatly increasing arm and leg power/strength.

9. ROWING, a great cardio exercise which will also give your arms a workout, burns 300 CALORIES in 30 MINUTES.

10. ELLIPTICAL TRAINING is a good cardio workout to help with endurance and will burn 300 CALORIES In 30 MINUTES.

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