2016%taraweraultramarathon%% … · 2016 tarawera ultra race programme. draft version only. 2016-1....

2016 Tarawera Ultra race programme. DRAFT Version Only. 2016-1. This will be updated before race day.

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2016 TARAWERA ULTRAMARATHON OFFICIAL RACE PROGRAMME DRAFT VERSION. 31 December 2015. 2016-‐1. _____________ IT’S NOT ABOUT THE RUN Dear Tarawera runners, supporters and friends, Kia Ora, Welcome to the eighth annual Tarawera Ultra Marathon. Trail ultra running, as a sport, is changing at a pace that few could have predicted a few years ago. Events are booming globally (one website alone lists 12,000 trail running races). With this growth comes new opportunities and a few headaches. Fortunately, the positives outweigh the growing pains such as denied access to locations, performance enhancing drug testing and the battle for the soul of trail running. We’ve seen that battle waged on the Internet in the past over the years and the intensity seems to be increasing. On one side, there those who suggest that the sport is in danger of ‘selling out’. Commercial sponsors have too much sway, elite athletes getting favoured treatment and then international tours and TV broadcasts making the sport too mainstream. All of these points are valid – and they are the sign of a passionate and engaged community. All of those ‘criticisms’ could be levelled at this event – but they are all part of being a major event in a rapidly growing, and increasingly international sport. In 2009 when 67 brave souls ran from Rotorua to Kawerau, there were just over a dozen trail ultras in New Zealand. Today there more than 20, with new events likely to be announced in the coming weeks and months. With this growth comes an increase in event professionalism, more products in the marketplace and formation of partnerships that did not seem possible just a few years ago. A major partnership for this event has been investment by the New Zealand Major Events Development Fund, allowing us to grow the event to deliver many more benefits for our region and New Zealand. Today, runners get to run through new places that were previously off-‐limits, travel to exotic destinations to compete, wear the latest high-‐tech gear and get tracked in real time in the middle of an event. While these are by no means prerequisites to enjoy trail running – they are pretty cool. In July, the New Zealand events community gathered for its annual New Zealand Association of Event Professionals evening in Wellington. At the glitzy annual awards evening, we were honoured as a finalist for the major events of the evening – one of four events in the running as ‘Best New Zealand-‐Owned Major Event’ We did not win, but our friends at TotalSport won the category of Best Partnership in a New Zealand event for the Partners Life Motutapu Dual. Trail running has certainly arrived in the New Zealand events industry and we are proud to be a part of it.


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We constantly struggle with the question “where does the Tarawera Ultra fit in?” “What is its place in the New Zealand endurance sport community, the events industry, the global trail ultra industry and our region?” The answer to the question lies in how the event fits in with people’s lives. For a few this is a drag race from Rotorua to Kawerau; for many it is an unforgettable, tough and rewarding journey. For some again, it will be one of the most transformative moments in their lives. The culmination of a journey that may have started years or decades before. As we’ve grown into the role of event organisers, we’ve come to realise that this is where we can make the most difference in the universe. It’s not just about the race – it’s about lives being transformed. Our own, those of our athletes and the people around them. It is an awesome responsibility and it scares the living hell out of us at times. But it’s also incredibly rewarding and we realise that we very fortunate to do what we do. To each runner who has signed up: thank you for stepping up to the challenge. You have done the hard work with your training, diet, overcoming injuries, staying healthy as well as balancing work, family and friends just to get to the start-‐line. Race day is your chance to unleash, to show us what you’re made of and to give it everything. Race week is Thursday to Sunday. Be part of it. Spread the vibe on social media. Share your passion for this event and for trail ultra running, with our generous sponsors, with the volunteers and your fellow runners. All the best with your final preparation. Please continue to support and encourage each other on this journey. We look forward to those finish-‐line hugs. This is your guide to the event. A PDF version is posted on the website www.taraweraultra.co.nz Paul Charteris (Organiser) and Tim Day (Race Director) The Tarawera Ultra Marathon January 2016


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THE 2016 TARAWERA ULTRAMARATHON TEAM Organiser – Paul Charteris. M: 027 600 0387 [email protected] Race Director – Tim Day M: 027 255 2994 [email protected] Volunteer Coordinator – Nicola Muggeridge M: 027 444 6325 [email protected] In case of emergency on race day, please contact a volunteer or staff member. If there is cell coverage, dial 111. ADVISORY BOARD Mark Copeland (Chair), Darren McGarvie, Oscar Nathan, John Dawson. LEVERAGE AND LEGACY COMMITTEE Darren McGarvie, Kiriwaitingi Rei, Bella Tait, Kiri Atkinson-‐Crean, Andrew Shelley, Manu Rangiheuea, Shannon Walker. EVENT DELIVERY TEAM Paul Charteris – Organiser Tim Day – Race Director Nicola Muggeridge – Volunteer Coordinator, Registration Coordinator Nick Reader – Dispatch Manager and Forest Liaison Edwina O’Brien and Sue Walker – Tarawera Forest Managers Henry Worsp – Safety Manager Ben McHale -‐ Medical Director Dr Thomas Reynolds, Dr Terri Bidwell – Finish-‐line Doctors Amanda Heapy -‐ Research Director Christine Stucki and Kylie Day – Merchandise Coordinators Simone Walker – Expo / Prizegiving Coordinator Darren Ashmore – Rogaine Coordinator Andrew Roigard – Traffic Management Su Cammell and Amy Hayes – Kawerau Finish Line Coordinators.

THANK YOU TO THE LAND OWNERS AND MANAGERS. We are privileged to access these special places for the day.

• Rotorua Lakes Council. • The Redwoods, Rotorua. • Redwoods Treewalk, Rotorua.


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• Timberlands Ltd. • CNI Iwi Holdings Ltd. • Lake Okareka Community Association. • The Department of Conservation, Rotorua. • Hancock Natural Resource Group. • The Okataina Scenic Reserve Board Trust. • Te Mana o Ngāti Rangitihi Trust. • Maori Investments Ltd. • Tarawera Hunting Club. • Kawerau District Council.

THANK YOU TO THE VOLUNTEER GROUPS who make his event possible.

• Rotorua Trail Running Club • Rotorua Association of Triathletes and Multisporters (RATs) • Hamilton Hawks Running Club • The Utteridge Family • Rotorua Group Challenge • The Gravity Sports Club, Kawerau • Rotorua Search & Rescue (SAR) • Rotorua Coastguard • 75th Squadron, Air Training Corps

SPECIAL THANKS TO Paradise Valley Springs CoAqua 100% pure coconut water Hell Pizza, Rotorua Kawerau New World Shine PR Ltd. Jane King Vera Alves, Mediocre Astronauts Ltd. Kate Townlsey, Kori Kita Tony Hadlow and Rob Hindley, Fineline Creative Marcus Diprose, Active Timing. Brendan Quaife, Showvision. Marcello Ojero Ash Palmer, Destination Rotorua. Jason Cameron and Martin Croft, Rotorua Events and Venues. Lee Barton – Kawerau District Council Amy Hayes -‐ Drop bag Coordinator Bill Goodall -‐ Radio Communications Andrew Shelley -‐ Andrew Shelley Economic Consulting Ltd. Margo Southgate Katrina & Steven Gray AID STATION CAPTAINS Tikitapu (Blue Lake) Jonathon Hagger Millar Road TBC Okataina Glenn Sexton Humphries Bay Grant Utteridge Tarawera Outlet David Massey Tarawera Falls Zachan Herewini Titoki


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Awaroa Fisherman's Bridge River Road Pam Jackson The Quick Checklist

• Race registration is at the Rotorua Holiday Inn (10 Tryon Street, Rotorua) between 2 and 7PM on Friday 5 February. Bring your Photo ID to register. If you cannot make it, please have a friend pick up your race number -‐ they will need a copy of your Photo ID or a printout of your race registration.

• Race week starts on Thursday morning and ends on Sunday afternoon. You are welcome to attend all race week activities.

• There will be an Expo on Friday with Tarawera merchandise plus sponsors products. • You can change your distance at race registration on Friday. A $30 admin fee will apply. • You can buy a forest permit for your car ($5) or a bus ticket ($20) at the Expo on Friday. • Race start is 6am at The Redwoods, Longmile Road, Rotorua. It will be dark at the start -‐

arrive early. • Be a safe, courteous and patient crew member / supporter at all times. Do not speed. • The free shuttle from the Rotoiti Rugby clubrooms will take spectators and crew to Okataina. • We will provide labels for your dropbags, headlamps and finish-‐line bags. Use them. • Make sure you bring the compulsory gear to town – just in case. • Be safe and look after each other at all times.


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Event information Social media for the 2016 event Website www.taraweraultra.co.nz Facebook Page facebook.com/taraweraultra Facebook Group www.facebook.com/groups/98635982123/ Instagram instagram.com/taraweraultramarathon Twitter twitter.com/taraweraultra Photos flickr.com/photos/trailrunz/sets Videos youtube.com/user/taraweraultra Strava www.strava.com/clubs/taraweraultramarathon Download the Tarawera Ultramarathon app on the Google Play store or iTunes. Interviews and more on www.irunfar.com Live race updates on twitter.com/irunfar On twitter -‐ Tarawera Ultra @taraweraultra #tarawera #run2kawerau #tikitapu #okataina #tarawerafalls #titoki #kawerau | @ultratrail #utwt | @RotoruaNZ #rotoruanz| @purenewzealand #NZMustDo Accommodation Rotorua Holiday Inn (10 Tryon Street Rotorua) is the venue for the race registration, expo, seminars and briefings on Friday as well as prize giving and the FIFTY movie world premiere on Sunday. Being Waitangi Weekend (New Zealand’s national holiday) everyone is advised to book accommodation in September or earlier. Transport and Travel Getting to this race is REALLY easy if you don’t have a car. Three hot tips: 1. From Auckland Airport – Rent a car or campervan and drive three hours’ south to Rotorua. This is easily the most flexible option. It gives you a range of travel options. – Shuttle bus from Auckland Airport to Rotorua. The shuttles will drop you door-‐to-‐door. – Bus from Auckland Airport to Rotorua. Tends to be cheap – but not always the most direct route and you may have to stop at inconvenient places along the way. – Fly to Rotorua airport from Auckland. The domestic terminal is right next door to the international terminal at Auckland airport. Catching connecting flights is pretty quick at easy. If you are staying at -‐ FREE option -‐grab a ride with one of the hundreds of other runners making the same trip at the same time. Just post to the Tarawera Ultra Facebook group page (link shown above) that you’d like a ride. Overseas travellers quite often use this option to share rental cars. Auckland runners are often very obliging to pick up overseas runners from the airport and drive them down to the race. 2. Transport to Race Start


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Walk out the Rotorua Holiday Inn door sometime after 5am, and about 400 other people will be doing the same thing as you at the same time. Grab a ride with one of them. The drive from the Holiday Inn to race start takes 5-‐10 minutes. Please park as directed. 3. Back to Kawerau from 60km finish line Grab a ride with your crew or with other spectators and supporters going in the same direction as you. Due to narrow roads we cannot provide buses. 4. Bus back to Rotorua We have buses from the finish line in Kawerau back to the start. Pay for a bus ticket when you sign up online, or pay at registration on Friday before race day. The buses will depart Kawerau every hour from 4pm (and every 30 minutes during the peak of finishers). The bus will drop you back to the Redwoods or Rotorua Holiday Inn. You will need to show your bus ticket. There are plenty of cars heading out in the same direction as you, so it will be easy to grab a ride. Driving time from Kawerau to Rotorua is 50 minutes. If you have paid your bus money, you are welcome to instead grab a car ride back to Rotorua with other runners and their crew if you prefer. Weather forecast Temperatures at the race start at 6am will be around 12-‐14 degrees Celsius and will warm up quickly. Temperatures in the Tarawera Forest in mid afternoon can exceed 30 degrees. Temperatures will be in the 20-‐25 degree range for most of the day. www.metservice.com/towns-‐cities/rotorua Race numbers Runners of each distance are clearly recognised by their race number and the colour of the numbers. 1-‐600’s 100km ultra runners yellow numbers 800’s 85km ultra runners yellow numbers 1000’s 60km ultra runners yellow numbers 4000’s relay runners blue numbers 85/100km pacers have white numbers, same number as their runner. All ultra runners have their name and country flag on their race numbers. All relay runners will have their team name. Timing Locations Run over the timing mats at Tikitapu (Blue Lake), Okataina, Humphries Bay, Tarawera Falls, Titoki, Awaroa (the far end of the loop) and Fisherman’s Bridge Aid Stations. Mobile app and Live Tracking The event mobile app is available in both iPhone and Android format. Download from the iTunes store or from the Google Play Store. With limited cell coverage, we will try to upload results as close to real-‐time as possible. Ultra-‐Trail® World Tour Visa Stamps All 100km finishers are eligible for a Visa stamp. You will receive a visa stamp when you cross the finish-‐line in Kawerau. Ultra-‐Trail® World Tour passportswill be sold at the Expo on Friday.


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Race Safety Please take care of both yourselves and the other competitors on the course. If someone needs help, please stop and help them. There will be a full safety crew at the race, including outdoor safety specialists, coastguard, search and rescue personnel, emergency doctors, nurses and ambulances. Some volunteers hold first aid qualifications. Safety staff will have radio communications with the Race Director and Safety Director in case of an emergency.


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Race Week Events The Tarawera Ultramarathon is a four-‐day long ‘race week’ starting on Thursday morning and not ending on Sunday afternoon. The event falls during Waitangi weekend – New Zealand’s national holiday. Rotorua will be busy – so be prepared. THURSDAY 4 FEBRUARY SCENIC BOAT CRUISE ON LAKE TARAWERA This is a wonderful opportunity for you to explore some of the most remote an inaccessible parts of the Tarawera Ultramarathon course -‐ by boat, hang out with some famous runners and meet the organisers. Lunch is included. Departing 11am from The Landing, Lake Tarawera. Limited to 50 people total. The tour leaves and returns to The Landing on Lake Tarawera. This includes a 'get on and off' at Humphries Bay and the Outlet for a recce of the course including the isthmus between Humphries and Okataina and part of the Tarawera Waterfalls Track. The tour concludes at Te Rata Bay -‐ Hot Water Beach for a hot soak or a cold swim. Cost: Adults $80, children 12 yrs and under $40 or a family rate, 2 adults, 2 children (12yrs and under) $200. Essentials – Swimming outfit, towel, camera. Book online: taraweraultra.myshopify.com/collections/boat-‐trip -‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ THURSDAY 4 FEBRUARY The Great Geyser Rogaine -‐ a one hour (approx.) rogaine run in the geyser field and forest – in teams of up to five. When: 5:30pm outside Te Puia, Rotorua. Cost: FREE. Open to everyone.


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The tradition continues with your chance to run with some of the world’s greatest trail runners at our traditional Thursday evening run. A rogaine is a ‘treasure hunt’ completed in teams, where you’ll be given a map with a number of points to find. The highest value points are placed the furthest away. You’ll have a fixed time to get as many points as you can within the allotted time (around one hour). For every minute that your team arrives after the cut-‐off time, you lose points. This year’s rogaine starts and ends in the Te Puia geyser field. The rules? Anything goes! Once out of the geyser field you do not need to stick to the tracks – you can jump over logs, run straight up the hills and get yourselves hopelessly lost – it’s all part of the fun. Team up with your friends, grab a famous runner (or two!) and speed off into the forest. Steambox hangi dinner at Te Puia 7:15pm. Location: Te Puia, Hemo Road, Rotorua. www.tepuia.com The kai (food) on offer will be a delicious selection of chicken, beef, lamb, corn, kumara, pumpkin, potato, cabbage, watercress, and gourmet bread stuffing. These delicacies are placed inside a hangi basket and placed in the ground where a constantly active natural geothermal steam vent opening cooks your kai the authentic way. Also served with plenty of fresh salads, kaimoana (seafood) and desserts. Cost TBC FRIDAY 5 FEBRUARY –


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Official Race Welcome When: 8:30am Te Aronui A Rua Marae, Te Puia, Hemo Road, Rotorua. FREE for all registered athletes. Friends and family pay the standard Te Puia rates. More info at www.tepuia.com Haere mai – Welcome to Rotorua, New Zealand! The official welcome to the event will be a Powhiri (welcome) at Te Aronui a Rua Marae, Te Puia, Rotorua. In the traditional style of the people of the Te Arawa tribe, you will be welcomed onto the marae (meeting house). It is an honour for the event to be welcomed onto such a magnificent and sacred site. You will be welcomed by Her Worship, Steve Chadwick, Mayor of Rotorua. The official 2016 race photograph will take place in front of the marae immediately after the welcome. Te Puia is a 10-‐15 minute walk from the Rotorua Holiday Inn. Event Expo 12 noon to 7pm. Pohutu Cultural Theatre, Rotorua Holiday Inn. 10 Tryon Street, Rotorua. The Race Expo will be open during this time so you can find all the latest and greatest stuff in the world of trail running, including specials from Marmot Clothing, Hoka One One, Ultimate Direction, Hammer Nutrition and Buff Headwear. There will also be exhibitions and deals from Te Puia and Rotorua i-‐Site Visitor Information Centre. You can pick up your Tarawera Forest permit from here too. Croucher Brewing will be offering free samples of their craft beers to help settle your pre-‐race nerves. The Tarawera Store will be open, selling Tarawera Ultra branded Marmot shirts, singlets, skirts and shorts, Tarawera medal holders, spare race programmes, wall art. There will be wallplanners, posters and maps. Race Briefing #1 When: 12:00 – 12:45. Te Puna Aroha Room. Rotorua Holiday Inn. Who: Paul Charteris, Tim Day, Manu Rangiheua, Rev Graham Patio Ti Rere, and our Medical Director. Race briefing for runners and their crew. This covers the course, race rules, drop bags, relays, Aid Stations, spectating and crewing, travel times. Seating is limited to 300 so we will repeat the briefing at 3PM and again at 6PM. You will also get to meet the Race Directors of the Ultra-‐Trail World Tour. Repeated at 3PM and 6PM. Elite Athlete Q&A 12:45-‐1:30PM. Te Puna Aroha Room. Rotorua Holiday Inn. Moderated by the ever-‐entertaining and knowledgeable, Kerry Suter (2X Tarawera champion) from SquadRun and Jo Brischetto from Summit Sisters, Katoomba, NSW. The elite athlete question and answer session will be your chance to ask some of the world’s top runners about their training philosophy, race strategy, nutrition, shoe choice, recommended beer… This session is always a favourite. Your chance to learn from the best. Dr Marty Hoffman. Ultra Running Medical research to date


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1:30-‐2:15 PM. Te Puna Aroha Room. Rotorua Holiday Inn. A rare chance to learn from one of the world’s foremost authorities in ultra running medical research. Marty is Professor of Physical Medicine at the University of California Davis, Director of Research for the Western States Endurance Run, and Chief Medical Officer for the Ultra Medical Team. He has published over 100 original scientific publications mostly related to applied exercise physiology with focus on human locomotion, human performance and exercise-‐associated hyponatremia. Heather “Anish” Hikes -‐ Redefining Happily Ever After 2:15-‐3PM. Te Puna Aroha Room. Rotorua Holiday Inn. Heather, known as Anish on trails, completed her “Triple Crown” of Backpacking in 2006 at the age of 25. She completed the 2,100 mi long Appalachian Trail in 2003, the 2,600 mi long Pacific Crest Trail in 2005, and the ~2,600 mi long Continental Divide Trail in 2006. She subsequently took up ultra’s, completing six 100 mile races since August 2011 as well as dozens of 50k and 50 mi events. She has attempted the Barkley Marathons twice. She is well known for setting the overall self-‐supported Fastest Known Time (FKT) speed record on the Pacific Crest Trail in 2013. In 2015 she once again made FKT history, setting the overall self-‐supported FKT on the Appalachian Trail. Race Briefing #2 3 – 3:35. Repeat of Race Briefing #1. Trails In Motion Film Festival, 2016 4-‐6PM. Te Puna Aroha Room. Rotorua Holiday Inn. In 2016, Trails In Motion Film Tour will once again bring a collection of the finest trail running films to passionate audiences around the world. There will be a varied montage of high-‐quality film content from dynamic filmmakers in this genre -‐ a visual and social celebration of the sport. Race Briefing #3 6 – 6:35. Repeat of Race Briefing #1. Race Registration 2 pm to 7pm. Pohutu Cultural Theatre, Rotorua Holiday Inn. 10 Tryon Street, Rotorua. • Pick up your race packs and race numbers during this time. No race numbers or timing chips will

be handed out on race day morning. If you cannot make it on Friday afternoon – make sure someone else can pick up your race pack for you. They will need a printout of your race registration or a copy of your Photo ID.

• We will check the photos ID of all runners when picking up their race pack. • Make sure you queue up in the right line – there will be signs above the registration desk in

alphabetical order, by surname (separate queue for relay teams). • Your timing chip is on the back of your race number. • Your race number, race programme, official drop bag labels, Hammer gels and Endurolyte Fizz

will be in your race packs. • Make sure a volunteer records that you have received your race pack. Make sure your race

number is in your race pack. • Drop bag labels will be given to you at race registration, in your race pack. You MUST use the

official TUM drop-‐bag labels if you wish to use drop bags this year – our volunteers will be checking that you have the correct labels. We will not be accepting any drop bags without the


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official labels. Please leave your drop bags with the appropriate truck or van before 7PM. These will be in the carpark outside the Holiday Inn.

• You must indicate if you have decided to change your race distance relay team name or team members (and pay the $30 admin fee). There will be a change-‐over desk at registration.

• Athletes’ Emergency Contact. We will check the phone number of your emergency contact at race registration. This must be a contact who can be reached on race day.

• Volunteers (including Tim and Paul) will be on hand to answer questions during the race check-‐in on Friday afternoon and during the pre-‐race briefing. Ask lots of questions!

• If you do not register before 7pm on Friday, you DO NOT RACE the following morning. There will be no exceptions.

• 85/100km runners must weigh-‐in at the room behind the registration area. 2-‐7PM. • Research participants must check-‐in to the research area at the Rotorua Holiday Inn between 2

and 7PM. SUNDAY 7 FEBRUARY Prizegiving 11AM-‐12:30PM. Pohutu Cultural Theatre, Rotorua Holiday Inn. FIFTY -‐ The Movie. World Premiere Screening 1:30 PM to 3:30 PM. Pohutu Cultural Theatre, Rotorua Holiday Inn. This is the World Premiere for the long awaited movie about the unbelievable Partners Life High Five-‐0 Challenge -‐ the most audacious feat of endurance ever attempted on New Zealand soil. It is going to look incredible on the Big Screen. Be amongst the first people on the planet to see this stunning, emotionally charged and epic documentary that will be setting the adventure world on fire at international Film Festivals during 2016 and 2017. Includes a pre-‐screening introduction by the Chief Nutter himself, Mal Law and the film's Producer. Copies of the movie on DVD will be offered for sale after the screening. Spot prizes from Marmot and other sponsors of the Partners Life High Five-‐0 Challenge will be drawn and handed out.


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2016 research programme. Effect of massage and pneumatic compression on recovery in ultramarathon runners. SATURDAY 6 FEBRUARY. RACE DAY New Zealand Trail Runs is pleased to announce that the 2016 Tarawera Ultramarathon will provide the setting for a Waiariki Institute of Technology funded research project investigating the effects of massage and pneumatic compression on recovery in ultramarathon runners. Dr Amanda Heapy from the Waiariki Institute of Technology (NZ) together with Dr Martin Hoffman from The University of California (USA) will lead the investigation which builds on preliminary studies carried out by Dr Hoffman at the Western States Endurance Run. Both massage and compression are popular recovery methods used by athletes although research which identifies the effects of such recovery methods on later performance are limited. It is therefore hoped that this research will provide data to inform the athlete as to the best recovery method to regain functional performance as quickly as possible. The research project seeks 80 volunteer participants who will be randomly assigned to one of three groups to receive lower limb treatment at the completion of the event on race day and for three consecutive days afterwards. The three groups include a massage group whereby participants will receive 20 minutes of a specific massage therapy, a compression group whereby participants will receive 20 minutes of a specific pneumatic compression protocol and a control group where participants will receive no treatment, but instead will rest in a horizontal position for 20 minutes. Alongside Dr Heapy (PhD) and Dr Hoffman (MD), the highly qualified team coordinating and implementing the research interventions and data collection include: local massage therapist Fiona Sandford of QE Health, local rehabilitation specialist Heidie Verhagen of Fortebody Reconditioning, Waiariki academic staff member and qualified physiotherapist -‐ Pavitra Dhamija, registered nurse and Waiariki senior academic staff member -‐ Mary Cooper and Manager of the Waiariki Academy of Sport -‐ Sam Thompson. Participants will be required to: 1) Be entered and intending to complete the 100 km or 85 km distance options at the 2016 Tarawera Ultra. 2) Be available to meet with the research coordinator to obtain informed consent in December 2015 or January 2016. An induction questionnaire will also be completed at this time which will collect a variety of information about your running history and training leading up to the 2016 race. 3) Measure and report their maximal 400 metre run time on two separate occasions before February 5th 2016.


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4) Meet the research coordinator at race registration on 5th February 2016 to report their pre-‐race weight and complete the first of a series of nine short questionnaires which subjectively assess lower body muscle soreness. 5) Within 45 minutes of completion of the event at Kawerau, report to the research team located at the finish line for randomisation into a group and a 20 minute treatment. A small blood sample will also be collected at this time to analyse creatine kinase levels (indicator of muscle damage). 6) Be available (in Auckland or the Bay of Plenty) for 30 minutes for three consecutive days following the event for treatment: Sunday 7th Feb, Monday 8th Feb, and Tuesday 9th Feb. If you are assigned to the control group, you can perform the 20 minute rest task at home. 7) On 9th Feb, 11th Feb, 13th Feb and 20th Feb measure their maximal (i.e. fastest) 400 metre run time (this can be done with the research group (in Rotorua or Auckland) or on a measured, flat 400 metre track if not available to meet the research team. It is important that ALL six 400 metre run times (before and after event) are recorded on the same 400 metre track. 8) Abstain where possible from medications during the race and for nine days afterwards. Where these have been taken, we ask you to report these on a questionnaire provided. 9) Abstain from any other recovery treatments apart from those prescribed after the race and for nine days afterwards. All participants will receive a special 2016 Tarawera Ultra “research edition” t-‐shirt upon completion of all requirements and submission of all data and will be provided refreshments during treatment and after scheduled 400 metre run measurements. If you would like to contribute to the science of endurance running recovery by participating in this research project, please register your interest as soon as possible by clicking through to the below link and providing your details. The research coordinator will be in touch with you. www.taraweraultra.co.nz/2016-‐ultra-‐running-‐research


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Athlete Information SATURDAY 6 FEBRUARY. RACE DAY WAITANGI DAY (NEW ZEALAND’S NATIONAL HOLIDAY) 6am Race Start. The race start will be very busy and crowded. To ensure we get underway on time, please aim to be at the start no later than 5.20am. There will be hot tea, coffee and espresso at the start. There will also be toilets and portaloos. Gates close to the Rotorua Redwoods at 11.30pm on race day. IMPORTANT If you think you will be back in Rotorua after 11.30pm on Saturday evening, park your car outside the gates on Long Mile Road and walk (or hop a ride) to the start line (only 1km away). Please aim to assemble at the race start no later than 5.30am. The start area gets very busy after that time. Parking will be tight. Essentially, the earlier you arrive, the closer you will park to the start line. Please park where directed on both sides of the road. There will be a 10-‐minute briefing before the race start. The race start is at the Redwoods Visitors Centre, Long Mile Road, Rotorua. Headlamps Sunrise is at 6:40am. The Redwood Grove is very dark prior to sunrise so having a headlamp is strongly recommended. We will have a volunteer pick up headlamps at the 4km point (at the water tower near Tarawera Road). You can ditch your named headlamp (use your official TUM headlamp tag, provided on your drop bag label sheets, in your race pack) and surplus clothing (which must also be clearly named/labelled) with the volunteers and pick them up at the Kawerau finish or prize giving. Some athletes purchase cheap headlamps just for the event that they do not label and do not wish to collect after the event. Any unclaimed headlamps will be donated to the local running club about a month after the event. Compulsory Gear In the week prior to the race and at registration, competitors will be advised, and again at the pre-‐race briefing, what compulsory clothing and equipment items they must carry (based on the expected weather conditions). If there is little risk of bad weather, the most likely Compulsory Gear list will be A. There are three compulsory gear levels: – A. No compulsory equipment – B. Waterproof jacket (seam-‐sealed). – C. Base layer long top wool/polypropylene, base layer long pants wool/polypropylene, waterproof jacket (seam-‐sealed), thermal hat (Buff accepted), thermal gloves. INSPECTION OF COMPULSORY ITEMS: If compulsory items are required for the race, the Race Director may choose to randomly spot check a sample of competitor items on the morning of the event at the race start. At least one random inspection of one or more item(s) will be undertaken


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along the course for all competitors. Plan ahead and have all items in List C available to bring to Rotorua. We recommend you carry water between Aid Stations. Optionally (but recommended) you should carry any gels or other form of calories with you between Aid Stations. Race Numbers You MUST have your race numbers facing the front when you line up at the start. Race numbers must be visible because they are recorded throughout the day. If numbers are not visible, we may need to stop you to check your number. Timing chips are on the back of your race numbers. Course Markings Only follow the fluoro pink/orange ribbons in the trees, and red arrows. There should be no other markings. Any turns should be obviously marked with these pink/orange ribbons and/or red arrows. The wrong way will be indicated with hazard or warning tape. Glowsticks fluoro ribbons/cones and glow spray will help to mark the course from the Awaroa Aid Station to the Kawerau finish line. Aid Stations The Aid Stations are very generously stocked with food – ‘world-‐famous’ Heather Bars, endurolytes, lollies, chips (chicken, salted and salt & vinegar flavours), pretzels, sandwiches (with Pic’s really good Peanut Butter, manuka honey, jam and nutella), fruit (bananas, watermelon, oranges, apples), ice, water, Coke, Mountain Dew, ginger beer and HEED. The order of the Aid Station offerings will be: drinks in cups > food > fruit > drink containers to fill your bottles > Gurney goo and sunblock etc. Hammer gels will be in your race packs and will not be distributed to the Aid Stations. We have budgeted on three gels per athlete. If you plan on relying on gels, make sure to bring plenty for yourself – do not rely on the gels in your race pack. Some aid stations will have Burger Fuel kumara fries and Hell Pizza. Signs will be placed 200 metres before the Aid Station. Exit signs will indicate distance to the next Aid Station. Toilets There are six toilets at the Redwoods Visitors Centre and there will be extra portaloos. There are also toilets at Blue Lake Aid Station, Okareka (Boyes Beach Reserve), Okataina Aid Station, Humphries Bay Aid Station, The Outlet Aid Station (over the bridge), Tarawera Falls (60km finish) and the finish line in Kawerau. Etiquette and pooing / peeing You will be sharing these trails with hikers and trampers. Please make sure you move off the trail to allow these other users to pass by. When passing slower runners, please indicate that you’d like to pass by saying “passing on your left (or right)” when overtaking. Littering Do not drop rubbish at aid stations or on the trails. Rubbish bins are provided at all aid stations. Anyone caught deliberately littering may be disqualified from this race and banned from future events. If you will generate waste on the run, please use a small ziplock bag to stash your trash and carry it with you.


18

Sometimes you will need to poo or pee when you are far away from a toilet. When that happens, you should step well away from sight (25 metres) and very far from waterways. Bury any waste by digging a deep hole with the heel of your shoe. Completely bury all waste. iPods Yes, you may listen to music during the run. Don’t use them on the public road at Okareka, as you will be running with cars. Running extra (or less) distance If you have entered the 60km or 85km and you decide to run further, you must let the Aid Station volunteers at Tarawera Falls and Titoki respectively know you are continuing on. To be fair, please pay the difference at the finish line (or Sunday morning) if you ran further. Comparing the entry form to the results – we’ll easily know who you are. If you entered the 100km or 85km and you complete the 85km or 60km instead, your result will not show as a DNF. Your results will be your place (and time) for that distance. If you drop at any point during the race, you must let the nearest Aid Station or a course marshal know that you have pulled out of the race. Withdrawing Any runner who is unable to finish the run must personally inform the nearest Aid Station of their decision to withdraw and make sure their race number is recorded. We will use forest radios to try and contact your crew and it is essential your emergency contact person can be reached. If you do not have a crew, we will do our best to transport you to where you need to go. Usually you won’t have to wait long but there is a chance you may have to wait several hours for a non-‐emergency lift back to Event HQ. Athletes who leave the race without officially withdrawing pose a serious risk to the event safety, and will trigger an immediate Search and Rescue response. The race reserves the right to pass on any costs associated with an unnecessary search effort if a runner has not bothered to withdraw before leaving the race. Drop Bags A support crew is certainly not necessary in the event. Drop bags are OPTIONAL for solo ultra runners and can contain your own goodies (gels, food, change of socks, shoes, shorts, Gurney Goo etc.). NEW FOR 2016: For solo ultra runners, you will be provided with an official TUM drop bag label sheet in your race pack. Once you have received your drop bag labels, please attach them to the relevant bag for the correct Aid Station. You should then put your filled and labelled drop bags and finish line bags in the correct trailer or pile for the correct Aid Station. We will provide labels for all drop bags – these MUST be used, otherwise we will not accept your drop bag (our volunteers will be checking). The drop bags must be a soft, reasonable size – do not pack the kitchen sink. Leave your drop bags with us in the correct truck or van at race registration before 7pm Friday. Please do not use the drop bag service for any Aid Stations where your support crew will be definitely attending. If you have a drop bag at an Aid Station you will be asked to move it from the ‘unused pile’ to the ‘used pile’ even if you did not use your drop bag. This allows us to transport your drop bags quickly


19

back to the Kawerau finish line. This will help allow the drop bag tent to remain orderly for the benefit of runners yet to arrive. Drop bags must not contain any glass. All liquids must be secure. Attach the correct label from the TUM official drop bag label sheet with the corresponding Aid Station:

LAMP -‐ Black – Headlamp* BLU – Yellow -‐ Blue Lake OTA – Pink -‐ Okataina TAR – Blue -‐ Tarawera Falls** TITO – Red -‐ Titoki Road*** AWA – Green -‐ Awaroa*** FSH – Purple -‐ Fisherman’s Bridge*** FIN -‐ Orange Finish line in Kawerau****

* Headlamp This sticker is not for a drop bag, but for your headlamp, should you wish to leave it with our volunteers near the water tower at Tarawera Road. The labels will help us identify you when you arrive at the Kawerau Finish Line, to collect your headlamp (and other gear). ** 60km Finish runners Pack a change of clothes, comfy shoes/jandals, towel etc. for when you finish at the Tarawera Falls. There are beautiful places in the river for a swim near the finish. In Kawerau there are hot pools and free hot showers, so bring a towel. Pack some money for hot food and drinks at the Kawerau finish line. ** 85/100km runners Make sure you place your Tarawera Falls drop bag in the Tarawera Falls aid station truck, not in the 60km Finish truck. *** 85/100km runners If you think you’ll need a headlamp for the finish, you can put it in your Titoki, Awaroa or Fisherman’s Bridge drop bag. Or your crew can deliver a headlamp to you at the Titoki, Fisherman’s Bridge or River Road Aid Stations. **** Kawerau Finish Line Pack a change of clothes, comfy shoes/jandals, towel etc. Excellent swimming in the river plus free Kawerau hot pools and free hot showers so bring a towel. Pack some money for hot food and drinks. Remember to put your bus ticket in your finish line bag. Extra bus tickets will be available at Registration ($20). DROP BAG COLLECTION – Drop bags from across the course will be available at the Finish Line. You will be able to collect these by providing your race number to our volunteers at the Drop Bag Collection desk in the building near the finish line. If for any reason you are not able to collect your drop bag from the Finish Line on race day, these will be available at the Holiday Inn before and during the prize giving. There are two vouchers on the official TUM drop bag label sticker sheets for you to give your support crew members to be able to collect your gear on your behalf. No one


20

other than you (with your race number) or supporters with those tickets will be able to collect drop bags on your behalf. Aid stations and cut-‐off times.

Cut-‐off and pace times are shown in the table below. These cut-‐off times will be “extremely generous” meaning you have ample time to walk tough sections, stop at Aid Stations, and still get through. We have no intention of pulling people off the course for going slow. At the same time, we do not want to have runners in the forest at 2am with the possums. These cut-‐offs represent an average of around 11 minutes per km pace. In other words, just over seven and a half hours for a marathon. The 5.50pm cut-‐off at the Tarawera Falls Aid Station does not apply for runners completing the 60km solo run. The cut-‐off times in 2016 are more generous than last year. Cut-‐off times reflect the deadlines for LEAVING the Aid Station. If you return to an Aid Station after the cut-‐off, you will be pulled from the run. The Aid Stations will strictly enforce the cut-‐off times: anyone leaving an Aid Station after the cut-‐off time will be disqualified. This rule is for the safety of all participants. IF YOU MISS THE CUT-‐OFF, YOU MUST STOP. Significant sanctions will apply to anyone breaking this rule. If you do not make the Titoki 100km cut-‐off time, you will need to finish on the 85km course. You cannot complete the 100km.

Metres800

400

0

60km 85km 100kmFINISH

FINISH

FINISH

Start

Tikita

pu

(Blue

Lake)

Millar R

oad

Okatain

a Lod

ge

Humph

ries B

ay

Taraw

era Outl

et

Taraw

era Fa

llsTit

oki

Awaroa

River

Road

Awaroa

Fishe

rman

’s

Bridge

Fishe

rman

’s

Bridge

River

Road

��

� � � ��

��


21

Note: there is NO Finish line cut-‐off time for any of the distances. If you make it through the last cut-‐off time earlier in the race, you can finish your event. Aid Station Runner km

covered Est. time: Front runner

Est. time: Final runner

Crew / spectator access

Relay change-‐over

Drop bags Pacer start point

Start 0 6:00 am 6:00 am Yes Tikitapu (Blue Lake)

16.4 7:00 9:30 Yes Yes Yes

Millar Road 22.8 7:30 11:00 No Okataina 39.4 8:30 1:50 pm Yes, Shuttle

bus Yes Yes

Humphries Bay

49.2 9:20 3:00 No

Tarawera Outlet

57.3 10:10 5:20 Yes (limited space)

Yes

Tarawera Falls (60km finish)

62.7 10:40 6:30 Yes Yes Yes Yes

Titoki 72.2 11:50 am 7:20 Yes Yes Yes Awaroa (100km course only)

(79.9 & 84.8)

12:10 and 12:35

7:30 PM & 8:00

No Yes

Fisherman's Bridge

77.56 (92.9) 12:15 (1pm) 9:50 Yes Yes Yes

River Road 82.4 (97.8) 12:20 (1:30) 10:10 Yes Yes Kawerau Finish line for 85km and 100km

87.4 (102.8) 12:45 (1:50) 11:50 Yes

Aid Station Km covered Distance to next (km) Distance from

previous (km) Cut-‐Off

Start 0 16.4 0 Tikitapu (Blue Lake) 16.4 6.4 16.4 10:00 am Millar Road 22.8 16.6 6.4 Okataina 39.4 9.8 16.6 1:50 pm Humphries Bay 49.2 8.1 9.8 Tarawera Outlet 57.3 5.4 8.1 Tarawera Falls (60km finish)

62.7 9.5 5.4 5:50pm (for runners attempting the 85 or 100km).

Titoki 72.2 5.3km to Fishermans Bridge (85k course) 7.7 km to Awaroa (100k course)"

9.5 *6:20pm. This is for runners wishing to complete the 100km.

Awaroa (100km course only)

(79.9 & 84.8) 4.9km loop back to Awaroa. 8.1km to Fishermans Bridge

7.7 and 5.3

Fisherman's Bridge 77.56 (92.9) 4.9 5.3 (8.1 from Awaroa)


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River Road 82.4 (97.8) 5 4.9 Finish-‐line 87.4 (102.8) 0 5 Course changes from previous years The 2016 course has a number of changes that will help you, and the other 1000 runners, get off the start line efficiently, improve safety and ease congestion for runners and spectators / crew in the early parts of the race. The most significant change is over the first 5km of the course with the addition of Direct Road and Hill Road contributing 150 metres of extra elevation gain and 2km of distance. The Blue Lake aid station has been moved to the North side of the Lake and the Okareka aid station has been removed. Podium Spots and Race Records Runners who switch distances on race day and finish in the top five (men or women) for that distance will still be recorded for their time and place in that distance on the website. For all media, prize giving ceremony, place-‐getter medals, and official Tarawera Ultra communications, only those who entered that distance will be acknowledged as being in the top five per distance/gender. Course records will be set by any runner who completes the distance in the fastest ever recorded time on race day. For example, it may be possible for an 85km or 100km entrant to break the 60km course record if they reach that Aid Station in the fastest ever time. Walking This is a running event, not a walk! Unless you are an exceptional walker (we have had one) you cannot expect to walk the entire course and still finish within the cut-‐offs. All runners will walk the course at times, especially the uphills. Runners will probably walk more later in the event as fatigue sets in. Kawerau finish line There is ample parking at the Kawerau finish-‐line and a guaranteed party atmosphere. The race will provide free drinks (a locally-‐brewed Croucher beer, Monteiths cider, DB Export Citrus 0.0% and ginger beer and other drinks) and fruit for each finisher (including 60km finishers that join us). Meals and drinks will be available to purchase so pack some money in your finish line bag for extra food and drinks. Hot food will be available until 10pm on race night – stay behind and cheer in the final runners to the finish of an epic day! There are FREE Kawerau hot pools and hot showers at Maurie Kjar Pools in Kawerau. These are open and free to everyone (including the general public) before 8pm. After 8pm, the pools are booked to the Tarawera Ultra and you are still free to use them. You can only bring beer in to the pools after 8pm. There is a free spa pool and nice hot showers. The hot pools are opposite the Information Centre on Plunket Street, Kawerau. Lost Property Lost gear, start line headlamps and drop bags will be transported back to the Kawerau finish area and will be available throughout the day. Labelling or naming your gear is essential. Any unclaimed


23

gear will be at prize giving on Sunday. After that, all lost gear will be stored at 2 Pukehangi Road, Rotorua. We recommend that you claim all of your lost gear before leaving town. Misconduct The guiding principles of this race are enshrined in the charter of the International Trail Running Association. The purpose of the performance rules for this event is to ensure the run’s integrity as a test of individual performance, providing equal conditions for all. The guiding principles are as simple as: play fair, be safe, and respect the land. Violations of any rules may be grounds for disqualification for one or more years, or other sanctions such as time penalties, fines, and/or disqualification from awards. In the case of very serious breach of these rules, Race Directors of the Ultra-‐Trail World Tour will be informed of the misconduct with possible sanctions across a number of events. • There will be no unofficial runners. • Each runner’s official race number must be worn prominently on the front of the body and must

be easily visible at all times. • Runners must follow the marked trail at all times. Any runner departing from the official trail

must return to the point of departure on foot before continuing. • Each runner must complete the entire course under his or her own power. No physical or

mechanical aids are allowed, including but not limited to mountain bikes or boats. • Except in case of injury, distress or medical emergency, runners may not accept pushing or

pulling assistance in any form from anyone between checkpoints. • Runners may not store supplies of any kind along the trail. • Littering of any kind is prohibited. Please respect the natural beauty of our trails and the right of

everyone to enjoy them. • Runners must refrain from any act of bad sportsmanship. • Smoking is not permitted at any of the checkpoints or along the trail. Anyone who smokes in the

Tarawera Forest will be immediately removed by security. Both the smoker and their runner will receive a permanent lifetime ban from this event.

• Any runner who is unable to finish the run must personally inform the nearest Aid Station captain of the nearest checkpoint of their decision to withdraw, and make sure their race number is recorded.

• Runners who leave the course without turning in their race number will be classified as “lost”. The runner will be contacted on their cellphone and their emergency contact will be called. If there is no response from either party or the emergency contact does not know the status of the runner, a search will be activated. Costs for searching for any such runner will be charged to the runner.

• Be respectful of all other users, such as recreational walkers. • The runner is responsible for the actions of their support crew. Support crews must comply with

all instruction from event staff and officials. The runner may be penalised or disqualified for actions or breaches of the rules by their support crew.

• The Performance Enhancing Drug policy is on the event website. All runners must comply. • Race management reserves the right to drug test any athlete competing in this event.


24

Qualification Runs for Other Major World Ultra Races Only the Tarawera Ultramarathon 100km distance is a qualifying race for the Western States 100-‐Mile Endurance Run, held in California each year. The Tarawera Ultramarathon (60, 85 or 100km) counts for points towards qualifying for Ultra Trail du Mont Blanc, held in August each year.


25

Pacers Pacers are companion runners that can accompany an 85km or 100km runner from various points from The Outlet to the Kawerau finish-‐line. Pacers run for free. The Pacers role is to accompany their runner to provide moral support, pacing advice and companionship in the latter stages of the event. There are strict rules regarding pacing.

• All pacers must check-‐in (print your name and sign in) at the finish line in Kawerau and pick up a pacer number on race day. Pacer numbers will be white. This is so we know you are part of the event.

• You can pace your runner from the Aid Stations: The Outlet, Tarawera Falls, Titoki, Fisherman’s Bridge and River Road only. You cannot meet your runner at intermediate points.

• Competitors, you can use two pacers – but only one at a time (they must change over at an Aid Station).

• Pacers are responsible for their own transport. • There are no pacers for 60k runners or relay team runners. • Pacers may not carry extra water, food or equipment for runners. • With the exception of an emergency or medical situation, pacers cannot provide any

material assistance to their runners.


26

Trail Crew and Volunteers An important part of what we do is giving back to the community through maintaining and improving trails in the Rotorua area. On 29 December, more than 50 volunteers came out and cleared trails in the Tarawera Forest, Western and Eastern Okataina walkways and Northern Tarawera Track. This volunteer work is a tremendous benefit for race day, for runners on training runs and for recreational walkers. Thanks to the Department of Conservation and Lake Tarawera Water Taxi and Ecotours for your help. Volunteers help make this event possible. We always welcome, friendly and helpful people to help make this event happen. Volunteers are often the most memorable feature of the race for our runners coming from all over the world. Each year, our army of 300+ helpful, energetic, friendly volunteers help feed and water runners, sign them up at registration, rake leaves off the trails, drive boats, mark over 100 km of wilderness terrain, assist media, give out hugs and bandage blisters. – See more at: www.taraweraultra.co.nz/volunteer or email Nicola at [email protected]


27

Crew and Spectator Info Support crews are most welcome at the Tarawera Ultra Marathon. We love support crews – especially those that dress up and cheer loudly! The more people and the more enthusiastic you are – the better the atmosphere for the runners. To keep the event manageable as well as fair and safe for all runners, and to make sure support crews do not get lost, there is some information that support crews need to know. Support crews are in for a real treat. This is a spectacular course and you’ll get to see some amazing parts of New Zealand. Please bear in mind that there will be hundreds of support crew vehicles driving and parking on narrow roads. Please keep your speed down and be careful entering and exiting all parking areas. There is absolutely no need to speed to see your runner at the next Aid Station. You have plenty of time. There is cellphone coverage on the first 5km and the last 2km of the 100km course only. The remainder of the course is a cellphone deadzone, so you’ll be unlikely to be able to contact your runner even if they have their phone with them. There is cellphone coverage in Rotorua until you travel a few kilometres past the airport on the way to Okataina, then good coverage again at the 85/100k finish in Kawerau.

DRIVING INSTRUCTIONS FOR THE ROTORUA END OF THE COURSE You can view runners at the following locations (refer map below): 1. Start at the Rotorua Redwoods.


28

2. Top of the water tank on Tarawera Road. 3. Opposite the Black House on Tarawera Road. 4 and 5. At the far-‐right of the carpark when you first arrive at Blue Lake. Runners will run along a grass strip for 200 metres so you will have an excellent viewing opportunity. You can then walk for 5 minutes to the Blue Lake aid station and view the runners again. This is a very spectator friendly zone with ample parking, toilet facilities and children’s playground. -‐ (not shown on map). Blue Lake / Green Lake lookout. Limited space for 20-‐30 vehicles at this point on the southern side of the lake. -‐ Due to congestion NO CARS will be allowed in Okareka township.

DRIVING INSTRUCTIONS TO OKATAINA -‐ From Tarawera Road (Blue Lake end of the course), travel back towards Rotorua and turn right at the roundabout. -‐ Travel 9km to the SH30 turnoff towards Whakatane. (Location 1 on map below). -‐ Travel 13.5km along SH30 to the Rotoiti Rugby field on the left side of the road. (2). This will be signposted. The free shuttle bus to and from Okataina will pick you up from the rugby Clubrooms. Spectators cars will not be allowed on the narrow Okataina road. The shuttle takes around 25 minutes each way. DRIVING INSTRUCTIONS TO KAWERAU -‐ From the Rugby Clubrooms, turn left and continue travelling east on SH30 for 23km. -‐ Turn right and travel 6km in to Kawerau on SH34. (3). -‐ Turn right on River Road in Kawerau (just before the bridge). -‐ Firmin Field on Waterhouse Street, Kawerau is your destination. This is the 85/100km finish line, and Pacer Central. -‐ All cars entering the Tarawera Forest must pass by the finish-‐line area on Waterhouse Street. -‐ Note – if you do not already have a forest permit and you wish to access these aid stations, please

Rotorua

To Okataina,Tarawera Fallsand Kawerau

FINISH

Lake Rotorua

2

3

1

4

3

START

Lake Tikitapu(Blue Lake)

Lake Okareka

Lake Tarawera

Lake Okataina

5


29

call into the Kawerau Information Centre on Plunket Street, Kawerau.

DRIVING INSTRUCTIONS FOR THE TARAWERA/KAWERAU END OF THE COURSE 100/85km spectators, crew and supporters [4] The Outlet is the first place to see your runner after the Okataina aid station. This requires a small 100 metre walk to see your runner, but has limited parking space. If you travel to the Outlet to see your runner, you will not have time to also see your runner at the larger Tarawera Falls aid station [5]. [6] Titoki. After The Outlet, you will have plenty of time to travel down the road to view your runner at Titoki. From the Titoki carpark area, you have a 1.5km walk to the aid station to see your 100km runner, or a 50 metre walk to see your 85km runner (after they have left the Titoki aid station). [7] 300 metre walk to Fisherman’s Bridge. [8] 200 metre walk to River Road. [5] 60km FINISH and relay changeover. Viewing spot for 85/100km runners. Travel to the Tarawera Falls and park at Carparks 1,2, or 3. You will need to walk in 1.4km to meet your runner. Due to forest fire safety, some carparks are distant from aid stations. If you wish to access some of the most distant aid stations, you must be prepared to walk (remember how far your runner has to travel on foot, so no whining!). The Tarawera Forest is private land. The forest owners can prevent private cars from entering the forest on race day. This will be enforced by forest security. Tarawera Forest Permits A forest permit is needed if you take a car into the Tarawera Forest (this includes any Aid Station between The Outlet and River Road). Runners do not need permits. Only cars. Each car will need to get a forest permit from the Kawerau Information Centre before entering the Tarawera Forest. There are three ways to do this:

Rotorua

Lake Rotorua

Lake OkatainaTarawera Forest

Lake Tarawera

Ruato Bay

Lake Okareka

5

3

1

Kawerau

START

i

60km FINISH

8

7

4

FINISH

6

2


30

1. Fill out the form online. www.kawerauonline.co.nz/permits/request 2. At registration Fill in the form in your race registration pack. There will be spare copies at race registration. You can get your permit issued at race registration. 3. Get and complete the form at the Kawerau Information Centre on race day. You will still get a permit but it will likely take a lot longer. If you do not have a permit, Forest Security will prevent you from entering the Tarawera Forest. Please be courteous to Forest Security on race day – they have an important job to do and it is a privilege for all of us to be able to access this land, which is both commercially and culturally important. Kawerau Finish Line The Kawerau finish line is on Firmin Field, Waterhouse Street, Kawerau. This is next to the Tarawera River. You will be instructed where to park.

Safety in the Tarawera Forest In the Tarawera Forest slow down wherever you see cones on the road and/or flashing lights and marshals. These are high traffic volume areas or locations where runners may be present. The Tarawera Forest is accessible only via unsealed forestry roads. They are dusty. Do not speed on these roads. Road signs will indicate runners are present. Cars in the Tarawera Forest will encounter runners at the following places:

• Following a long, straight forestry road, you’ll come to a bridge over the Tarawera River. Runners will exit River Road, cross over the main road at the bridge and continue along the river track.

• A 300-‐400 metre section before runners make the right-‐hand turn to River Road. • A 300-‐400 metre section after runners have left the Titoki Aid Station and passed over the

bridge. Spectators travelling to the Tarawera Outlet will encounter runners on the upper end of Titoki Road for about 200 metres. To avoid extreme congestion at the Tarawera Falls, we encourage 85/100 runners’ crews and 60k/relay crews to take two different routes through the Tarawera Forest. Warning: The forest is a multiple hazard environment

• ALL vehicles require an access permit. • Fires are NOT permitted. • Smoking is not permitted. • In case of emergency call 111. • Unless authorised, do not cut, fell or remove any live or dead trees, shrubs or other forest


31

produce. • Keep within the forest boundaries noted on your access permit. • Always follow instructions of any forestry security staff (from ISCL Ltd.) – be courteous. • If you observe any unsafe or suspicious activity (such as smoking) contact ISCL 07 347 8880. • Every permit holder must carry with them photographic identification along with their

Access Permit. • All people using the forests must comply with New Zealand law. • Always be courteous to other forest users. • For further instructions and access instructions please refer to your permit.

Driving

• HEADLIGHTS ON LOW BEAM AT ALL TIMES – BE SEEN. • Always drive to the road conditions and be prepared to stop within half the visible road

distance ahead. • Observe the speed limits within the forest: • Unsealed arterial (main 2-‐lane) -‐ up to 80km/hr • Others -‐ up to 50km/hr. • The provisions of the New Zealand Road Code must be observed. • Keep left at all times. • Park safely – as far off road edges as is practicable. • Do not drive in a dust cloud – pull over until the dust settles. • Max 30km/hr in any area where runners are encountered on roads.


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Course Records

Event Athlete/Team Time Year

Leg 1 to Okareka Kerry Suter/NB Hamilton Flyers 01:13:54 2015

Leg 2 to Okataina Jai Davies-‐Campbell/ NB Hamilton Flyers

01:19:57 2015

Leg 3 to Tarawera Falls Aaron Pulford/Hamilton Flyers 1:42:26 2011

Leg 4 to Kawerau Adrian Lysaght / Team Lake City 1:36:18 2015

Leg 4 to Awaroa (100km only) Dylan Bowman 1:31:12 2015

Leg 5 to Kawerau (100km only) Dylan Bowman 1:29:58 2015

60km Men Dylan Bowman 4:43:48 2015

60km Women Ruby Muir 5:30:08 2015

85km Men* Daniel Scarberry 7:47:08 2012

85km Women Sarah Carpenter 9:20:09 2012

85km 4 Person NB Hamilton Flyers 6:07:14 2015

85km 2 Person Team Wellington Scottish 06:07:51 2015

100km Men Dylan Bowman 07:44:58 2015

100km Women Ruby Muir 9:02:45 2015

Elite Runners WOMEN MEN Previous Champions Date Men Women

2009 Kerry Suter* Jean Beaumont*

2010 Kerry Suter Fleur Bromley


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2011 Sam Wreford Amy Campbell

2012 Mick Donges Nicola Gildersleeve

2013 Sage Canaday Ruby Muir

2014 Sage Canaday Jo Johansen

2015 Dylan Bowman Ruby Muir

* Winners of the 85km distance. The 100km was introduced in 2010.

2015 Winners 100KM: Dylan Bowman (USA) : Ruby Muir (NZL). 85KM: Rudi Smith (AUS) : Orlaith Heron (NZL). 60KM: Moritz auf der Heide (GER) : Sarah Murphy (NZL). 4-‐person relay: Team NB Hamilton Flyers. 2-‐person relay: Team Wellington Scottish.

2016 Runners To watch [Bios to go here]

2016 Ultra Entrants [List to go here] Hazards and Risks If an incident occurs, please contact one of the Aid Station staff or a mountain bike safety volunteer, a medical/safety officer or a marshal on the course. They will radio one of the safety personnel to respond, or will call in an ambulance or helicopter. The Tarawera Ultra Marathon is a physically challenging event. Participation presents potential medical risks, many of which can be extremely serious or fatal. Participation in this event is at the runner’s own risk. Although Run Management has medical personnel at various points along the course, the inaccessibility of much of the trail will make it difficult or impossible for medical assistance to reach the runner immediately. Participants are encouraged to see their own medical doctor prior to the event. Runners should be knowledgeable about the stress effects linked to participation in ultra events. It is important for each entrant to recognise the potential physical and mental stresses, which may evolve from participation in this event. Runners may be subject to extremes of heat and cold, hypothermia, hyperthermia, dehydration, hypoglycemia, hyponatremia, disorientation and mental and physical exhaustion. Run Management and the medical staff strive to work with runners. They will do all they reasonably can to ensure “safe passage” to Kawerau, but ultimately runners must understand their own limitations. This is one event where it is better to follow the dictates of your body, not your ambitions! Adequate physical and mental conditioning prior to the event is mandatory. If you have not been able to prepare properly, do not attempt to run! Runners should appreciate the risks associated with participation in this event. Actions may have to be taken on your behalf under extreme time constraints and adverse circumstances. We will make reasonable efforts to give assistance whenever possible. Ultimately and primarily you are in charge. Be careful, be responsible, and do not exceed your own abilities and limitations. Some of the main risks of the Run, but certainly not all of them, are listed. These should be understood and remembered by all runners, before and during the event. Please note that death can result from several of the risk conditions discussed below or from other aspects of participation in the Tarawera Ultra Marathon. Cars There will be vehicle traffic on limited parts of the course. You should be well aware of this when running on roads. Make sure you look both ways when crossing any roads. Areas with cars will be sign-‐posted, including:


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Crossing Tarawera Road as you leave the Blue Lake Running around Lake Okareka Township as you leave the Blue Lake Crossing the road a couple of hundred metres before the Blue Lake Aid Station Crossing Tarawera Road (now in the Tarawera Forest) between the 60km finish line and Titoki Aid Station (85km/100km). Darkness The event starts before sunrise. It is dark for the first 30 minutes. Headlamps are optional for this period. If you plan on finishing after 7.30pm, make sure you have packed a headlamp in your drop bags or have your crew deliver a headlamp to you. Renal Shutdown Cases of renal shutdown (acute renal failure) have been reported in this event. Renal shutdown occurs from muscle tissue injury which causes the release of myoglobin, a protein material, into the blood plasma. Myoglobin is cleared from the blood stream by the kidneys and will look brownish-‐colored in the urine. Adequate hydration will help flush myoglobin through the kidneys. Overwhelming amounts of myoglobin may clog the filtering system of the kidneys either partially or totally. If not treated, renal shutdown can cause permanent impairment of kidney function. IT IS CRUCIAL TO CONTINUE HYDRATING USING ELECTROLYTE FLUIDS DURING THE FINAL HOURS OF THE RUN AND FOR SEVERAL DAYS FOLLOWING THE RUN OR UNTIL THE URINE IS LIGHT YELLOW AND OF NORMAL FREQUENCY. Do NOT take any NSAIDs – especially Ibuprofen during this event. It will greatly increase your risk of renal failure. Runners have been hospitalised for taking these drugs in this event. There is a very fine line between hospitalisation / permanent kidney damage and death. Heat Stroke/Hyperthermia Heat exhaustion and heat stroke are serious risks. Kawerau is consistently one of the hottest places in New Zealand with temperatures over 30ºC recorded at past races. These conditions can cause death, kidney failure and brain damage. It is important that runners be aware of the symptoms of impending heat injury. These include but are not limited to: nausea, vomiting, headache, dizziness, faintness, irritability, confusion, weakness, and rapid heart rate. Impending heat stroke may be preceded by a decrease in sweating and the appearance of goose bumps on the skin, especially over the chest. Heat stroke may progress from minimal symptoms to complete collapse, in a very short period of time. Remember that your muscles produce tremendous amounts of heat when running up and down hills. The faster the pace, the more heat is produced. A light-‐coloured shirt and cap, particularly if kept wet during the race, can help. Acclimatisation to heat requires approximately two weeks. It is recommend you train for periods of at least 90 minutes, in 25ºC heat or hotter, for at least two weeks prior to the event. If signs of heat exhaustion occur, we recommend rapid cooling by applying ice to the groin, neck and armpits. Runners may drink approximately one-‐quarter or more of their body weight in fluids during this event. This means that an average 68kg runner could possibly drink 17 litres or more of fluid, depending on the heat factor and individual differences. In addition to drinking at checkpoints, runners will be encouraged to carry fluids between checkpoints. To accurately measure fluid intake and output balance, weigh yourself before and after your training runs. This will help you establish your personal fluid requirements (especially during the heat of the day). Remember to replace electrolytes lost from sweat and fluids. Every runner has different needs that should be determined during training. Risks Associated With Low Sodium and Chloride Counts Low sodium levels (hyponatremia) in Ultra Marathon runners have been associated with severe illness requiring hospitalization. It is important for long-‐distance athletes to use fluids containing electrolytes to replace the water and salts lost during exercise. WATER INTAKE ALONE IS NOT SUFFICIENT, as water intoxication and possibly death may result. This problem may in fact worsen after the race, as the non-‐electrolyte-‐containing fluid, which has been accumulating in the stomach, is absorbed. Potassium and calcium replacement may also be important, although these levels change less with fluid loss and replenishment. Signs and symptoms of hyponatremia include: weight gain, bloating, nausea, vomiting, headache, confusion, lack of coordination, dizziness, muscle twitching/cramping and fatigue. There are two ways to put oneself at risk of hyponatremia: 1) over-‐hydration (with water or even electrolyte-‐containing sports drinks); and 2) replacing sweat with hypotonic fluids. You should use the salt tablets provided on race day and other salty foods such as chips. Those at greater risk of hyponatremia include: female runners, smaller runners, slower runners, and runners with a low sweat rate. Risks of hyponatremia can be minimised by acclimatising to the heat, training the endocrine system, salting foods a few days prior to the run, matching fluid and electrolyte intake to sweat losses and monitoring weight. The best way to achieve proper electrolyte and fluid balance is to hydrate with fluids containing proper amounts of electrolytes and to replace with sodium-‐containing foods or supplements, if required, and as determined during your training. Potassium, while present in many electrolyte-‐replacement solutions, may also be replaced with fruit, such as bananas or oranges. Beer or other alcoholic beverages should not be taken at any time during the event. Electrolyte-‐containing fluids should be continued after finishing until the gastrointestinal tract is fully functional, which may take several hours. Once the gut is working and adequate hydration has occurred, the normal balance of thirst, hunger, digestion and kidney filtration will maintain the proper balance of fluids and electrolytes. Effects of Cold/Hypothermia Temperatures will likely be warm during the run, but be prepared for changeable cold weather, even during the middle of the race. Hypothermia is a potentially serious risk, especially running late in the evening through to early nightfall since one’s energy reserves will have been depleted from 14-‐16 or more hours of running. Hypothermia can strike very quickly, particularly when pace slows from exhaustion or injury. The initial warning signs of hypothermia often include lethargy, disorientation and confusion. The runner will feel very cold with uncontrolled shivering and may become confused, unaware of the surroundings, and may possibly be an immediate danger to him or herself. Staying well nourished, adequately hydrated and appropriately clothed will help avoid hypothermia. It is important that runners have access to warm clothing through their support crews, drop bags, or both. If there is any question, carry a light jacket when you leave the final Tarawera River Aid Station. Use of Drugs


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No drugs of any kind should be taken before, during or immediately after the event! Many drugs can increase the risk of heat stroke. A partial list of problem drugs include NSAIDS (including Ibuprofen), amphetamines, tranquilizers, and diuretics. Injuries From Falling Falling is an ever-‐present danger on the Tarawera Ultra Marathon, with potentially serious consequences. Much of the trail is narrow, some uneven and rutted patches occur. Muscle Necrosis It has been found that some degree of muscle cell death in the legs occurs from participation in the run. The recovery can take several months. This seems to be a bigger problem in runners who become dehydrated or have overexerted themselves. Medical analysis of blood samples taken from ultra runners shows that this occurs to some degree in all runners. Overuse Injuries Obviously, innumerable overuse injuries can occur, especially in the knee and the ankle. Sprains and fractures can easily occur on these rough trails. Blisters may cause you to have a sore day, or in severe circumstances may prevent you from finishing. Common Fatigue One of the dangers you will encounter is fatigue. Fatigue, combined with the effects of dehydration, hypothermia, hyperthermia, hyponatremia, hypoglycemia and other debilitating conditions can produce disorientation and irrationality. Getting Lost Although Run Management endeavors to mark the Tarawera Ultra Marathon course, it is definitely possible to lose the trail. If you believe at any time that you may not be on the correct trail, do not attempt to find your way cross-‐country. If you are sure of your route, backtrack to where you last saw a trail marker and try to find other markers showing the direction of the trail. If you are unable to find your way, stay where you are! Wandering randomly will take you farther from the trail and reduce your chances of being found. If you do become injured, exhausted or ill, STAY ON THE TRAIL. You will be found there either by another runner, or the mountain bike safety patrol that monitor the progress of runners during the event. If you feel dizzy, disoriented or confused, do not risk falling. Sit or lie down on the trail until you recover or are found. An unconscious runner even a few feet off the trail could be impossible to find until it is too late. If you are assisted by individuals who are not associated with Run Management, and you elect to leave the trail, you MUST notify the official at the nearest Aid Station of your decision to withdraw. Difficulty in Gaining Access to or Locating Injured Participants Much of the Tarawera Ultra Marathon trail is remote and inaccessible by motor vehicle. Accordingly, in spite of the many layers of safety precautions instituted by Run Management (including radio communications, rescue helicopters on standby, mountain bike search and rescue personnel and other emergency services and medical personnel at many checkpoints), there is absolutely no assurance that aid or rescue assistance will arrive in time to give you effective assistance should you become sick, incapacitated or injured. Although medical and other personnel will assist you when possible, remember that you are ultimately responsible for your own wellbeing on the trail. Only you will know how your body and mind feel at any given time. Monitor yourself during the entire run, and prepare yourself to drop out at the nearest checkpoint if you find it just isn’t your day. As you continue past each medical checkpoint, be aware of the number of kilometres to the next one, realising that getting rescue vehicles into these areas can be difficult, if not impossible. Aside from all that – have fun!

2016%taraweraultramarathon%% … · 2016 tarawera ultra race programme. draft version only. 2016-1....

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