official athlete guide - ironman official site |...
TRANSCRIPT
OFFICIAL ATHLETE GUIDEVa
ness
a Fe
rnan
des
. PRO
Ath
lete
2
CONTENTS
CASCAIS AND THE RACECascais and the RaceThe History Behind the RaceRace Week Schedule
PRE-RACE INFORMATIONVenues for IRONMAN 70.3 Portugal AccommodationParking - MobilityRegistrationRace PackBagsWelcome BanquetRace BriefingBike Check-InTiming ChipExpo and Official MerchandiseEvent Extra Services
RACE DAY INFORMATIONEmergency ContactsTransition Area OpeningStreet Wear Bag Drop Off Warm Up and Rolling Swim StartWithdrawalCutt-Off TimesRace Check ListRelay Teams & everis Corporate DivisionCoursesSwim CourseSwim Rules - Summary
SwimSmart ChecklistBike CourseBike Rules - Summary Mechanical SupportPenalty BoxesRun CourseRun Rules - SummaryAid StationsTransitionTransition Rules - SummaryGeneral RulesSpectators
POST RACE INFORMATION Bike Check Out and Street Wear BagsResultsLost & FoundAwardsPhotographyIRONMAN 70.3 World Championship Qualification
SIDE EVENTSGlobal Triathlon ConferenceIRONKIDS
PARTNERS
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15
54
58
60
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03.09.2017
The Host Village.
cascais.pt
CASCAIS
CASCAIS AND THE RACE
Cascais is located in one of the most beautiful areas of Portugal, between the sea and the Sintra hills. Boasting over 650 years of history, this fishing village was the summer residence of choice of the Portuguese monarchy.
Just 20 minutes from Lisbon, Cascais has the council districts of Oeiras and Sintra – all form part of the bike course – as its neighbours. XX
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THE HISTORY BEHIND THE RACEThe birth of triathlon in Cascais goes back to the year 1985, when a hundred athletes took part, one year after the first ever such event on Portuguese soil, in the town of Peniche. Only four years later Cascais hosted the European Triathlon Championships. From 2000 onwards and always having been raced over the Olympic distance, the event moved location to Estoril.
After a three year hiatus, the event was reborn as part of a project that foresaw the growth both of the race and its status on the world stage.
The years 2015 and 2016 were golden years for the sport in Cascais. The return of triathlon to the town centre, now in the half distance race format, confirmed the potential that had already been guessed at, and was a success.
With the eyes of the world fixed upon it as a result of the quality of its organisations and its status as unparalleled status as a tourist destination, the World Triathlon Corporation has bet on Cascais as the place to debut their brand with the IRONMAN 70.3 Portugal, which shall run up until at least 2020.
HISTORY
Phot
o: C
arlo
s M
aia
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SCHEDULE
RACE WEEK SCHEDULE
Thursday, August 31st
Time Event Venue
09:30am - 05:00pm Global Triathlon Conference Casa Paula Rego
04:00pm - 08:00pm Baía Expo - Info Point Cascais Bay
04:00pm - 08:00pm Registration for IRONMAN 70.3 Portugal - Cascais and IRONKIDS
Cascais Bay
Friday, September 1st
Time Event Venue
09:00am - 08:00pm Baía Expo - Info Point Cascais Bay
09:00am - 08:00pm Registration for IRONMAN 70.3 Portugal - Cascais and IRONKIDS
Cascais Bay
11:00am - 12:00pm Press Conference Hotel Quinta da Marinha Resort - Casa do Lago
09:30am - 05:00pm Global Triathlon Conference Casa Paula Rego
06:00pm - 09:00pm Welcome Banquet IRONDOME - Hippodrome
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SCHEDULE
Saturday, September 2nd
Time Event Venue
08:00am - 03:00pm Registration for IRONMAN 70.3 Portugal - Cascais and IRONKIDS until 10:00am
Cascais Bay
08:00am - 08:00pm Baía Expo - Info Point Cascais Bay
10:30am - 10:50am IRONKIDS swim warm up Ribeira Beach
11:00am - 12:00pm IRONKIDS race Ribeira Beach
12:30pm - 01:15pm IRONKIDS Award Ceremony Cascais Bay
01:00pm - 02:00pm PRO Race Briefing IRONDOME - Hippodrome
02:00pm - 03:00pm AGE GROUP Race Briefing (English) IRONDOME - Hippodrome
02:00pm - 03:00pm PRO Bike Check-in Cascais Marina
03:00pm - 04:00pm AGE GROUP Race Briefing (Portuguese) IRONDOME - Hippodrome
04:00pm - 05:00pm AGE GROUP Race Briefing (Spanish) IRONDOME - Hippodrome
03:00pm - 08:00pm Bike Check-In Cascais Marina
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SCHEDULE
Time Event Venue
05:30am - 07:00am Transition Area Open Cascais Marina
06:50am - 07:05am Swim warm up Ribeira Beach
08:00am - 05:00pm Baía Expo - Info Point Cascais Bay
07:08am Portuguese National Anthem Ribeira Beach
07:12am PRO Start - Men Ribeira Beach
07:15am PRO Start - Women Ribeira Beach
07:20am Rolling Swim Start - Age Groups Ribeira Beach
After Age Groups Relay and Everis Corporate Division Swim Start
Ribeira Beach
11:00am Estimated first athlete’s finishing time Cascais Bay
11:30am First 3 finishers / Flower Ceremony Cascais Bay
04:30pm Last Finisher Cascais Bay
01:00pm - 06:00pm Bike Check-out Cascais Marina
05:30pm Awards Ceremony and Slot Allocation IRONDOME - Hippodrome
07:00pm - 10 :00pm Closing Ceremony IRONDOME - Hippodrome
Sunday, September 3rd
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VENUES FOR IRONMAN 70.3 PORTUGAL - CASCAIS
Race Village, Start and Finish Passeio Dom Luís, 2750-642 Cascais
Transition 1 and Transition 2 Cascais Marina
IRONDOME Hippodrome Cascais
Official Hotel - Hotel Quinta da Marinha
Quinta da Marinha, 2750-005 Cascais
Click above to see on the map the venues for IRONMAN 70.3 Portugal - Cascais
PRE-RACEINFORMATION
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ACCOMMODATION
OFFICIAL RACE HOTELQuinta da Marinha Hotel Resort is the Official Race Hotel, located in one of the quietest and most beautiful places in Cascais.
Quinta da Marinha Special special conditions for athletes.
TURISMO O SÉCULO HOSTELTel: +351 21 464 98 88 | +351 214 647 770
OFFICIAL TRAVEL PARTNERACCOMMODATION AND LOGISTICS
Nirvana Europe are the Official Travel Agent to IRONMAN 70.3 Portugal, providing accommodation, travel and event services to athletes and spectators alike. Whether you are new to the world of IRONMAN or
you are a seasoned athlete, Nirvana’s aim is to allow you to fully focus on your training in the lead up to the event, and then concentrate on
swimming, biking and running to IRONMAN Glory!
Click here to visit NIRVANA website.
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MOBILITY
TRANSPORTATION NETWORKTo plan your trip between all public transportation network, we recommend you the web-site TRANSPORLIS. Here you get information of available services, costs and duration.
MOBILITY IN CASCAISDownload the free app and visit Cascais!
Visit MOBICASCAIS website.
PARKINGCascais is served by many parking lots.To check all available parks price visit PARKOPEDIA website.
RACE DAY PARKINGParking can be found surrounding the Venue, but due to road closures, we strongly recommend you use the existing several parking areas by the Cascais Market, Duquesa Beach, Cascais Train station, Cascais Villa Mall. Other option can be parking in Estoril and do a 10 minute’s walk to the race venue by the sea.
TRAIN
Cascais Train Station is 500m away from the race Venue. The Linha de Cascais is a regional train line from Cais do Sodre station in Lisbon to the resort towns of Cascais and Estoril on the coast.
Bike, Scooters and Car Renting
- Rentals by EUROPCAR -
You can find Bike and Scooter renting at the EXPO IRONMAN Village.
Participants have also a discount of 10% on car, scooter or bike rentals during the event and should mention the Contract Europcar number
42549656 when making their car booking and Contract number 40489404 for bike and scooters.
For reservations:europcar.pt
Reservation Center : Tel. + 351 219407790
E-mail [email protected]
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Registration is open from Thursday, 31st August, to Saturday, 2nd September at the IRONMAN Village.
It is compulsory that athletes register and collect their race packs within the times stated on the Schedule. There will be no late registrations, please take this into consideration when organizing your travel.
Relay Teams and everis Corporate Division only require one member to register on the team’s behalf, but the waivers from all team athletes must be delivered and race licenses paid. It is also important that all team information is amended and up-to-date at completion of registration. Please note, whilst changes to team members are allowed, there must be at least one existing team member from the time of online registration.
Athletes will sign a waiver and provide their Triathlete License from an ITU-affiliated national federation and photo identification or purchase a One Day License insurance for 20€.
It is against race rules for someone to race under other athletes name, this will result in suspension and ineligibility to race in other IRONMAN events.
In Registration tent you can also purchase VIP Access, Welcome Banquet and Award Ceremony entries for your companions. All purchases in cash only.
Don’t Forget:
• Photo ID
• License card from a Triathlon National Federation (if applied).
REGISTRATION
ID Wristband
Your wristband with your race number printed on will be placed on your wrist in registration and you must wear this wristband at all times from this point until the Awards Ceremony. This wristband identifies the athlete for all restricted areas. No band, no access.
RACE PACK
PRE-RACEINFORMATION
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Race Numbers and Bib
You will be issued a sheet of stickers; these are for you to number your equipment with:
• Helmet sticker – to place in the front of the helmet
• Bike sticker – to wrap around the seat post of your bike and stick folding like a flag
• Transition Bag sticker (2) – to place at your transition bag
• Street wear sticker – to place at your street wear bag
You will also have a race bib to wear on your back for the bike and front for the run. As you need to change the position in transition, it is strongly recommended that you get a race belt which saves time, allows you to easily switch clothing and avoids putting holes in your clothing.
Swim cap
Is mandatory to use the official race swim cap on the race.
PRE-RACEINFORMATION
PRO Woman Age GroupsPRO Man
Relay everis Corporate Division
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Transition and Street Wear Bags
One blue transition bag for bike course, one red transition bag for run course and one white street wear bag. Don’t forget to stick your number!
BIKE GEAR BAG
To rack in transition during bike check in.
• Bib number
• Helmet
• Glasses
• Socks
• Bike Shoes
• Nutrition products
Note:• Swim gear & wetsuit, must go inside your BLUE BAG
and hang. • Bike shoes can be fixed on bike pedals clips• BLUE BAGS will be collected at TRANSITION during
CHECK OUT.
PRE-RACEINFORMATION
BIKE GEAR BAG
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STREET WEAR BAG
To drop on Sunday on the way to the Swim Start.
Will be available for collection after the race.
NO BIKE PUMPS INSIDE!
Bike pumps will be colected and labelled separately.
PRE-RACEINFORMATION
RUN GEAR BAG
To rack in transition during bike check in.
• Running shoes
• Socks
• Glasses
• Hat
• Nutrition products
Note:• Bike gear, including your Helmet & Shoes (unless they
are clipped on your pedals), must go inside your RED BAG and hanged back on your hanger.
RUN GEAR BAG
STREET WEAR
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This will be IRONMAN 70.3 Portugal Cascais Open Ceremony on Friday. All athletes can participate, and the cost for companions is 20€. Welcome Banquet entries can be acquired
online with Active registration and respective vouchers collected at the Registration tent or at IRONDOME entrance.
WELCOME BANQUET
The race briefings will operate as a rolling presentation in the IRONDOME, in different languages. This presentation will include all major information of the race, as well as last minute changes and alterations. If you fail to attend the briefing, you may dismiss very important information that may not be given otherwise. Please don’t miss the Briefing!
RACE BRIEFING
PRE-RACEINFORMATION
PRO 01:00pm – 01:45pm
English 02:00pm – 02:45pm
Portuguese 03:00pm – 03:45pm
Spanish 04:00pm – 04:45pm
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Every athlete must go to the Bike Check-In during the scheduled time.
In this check-in, a Triathlon official will visually inspect your race equipment and allow you into transition upon passing this inspection. This inspection is not a guarantee of safety. Athletes are responsible for their equipment to be in safe working order.
Mandatory equipment inspected on Bike Check-In:
• ID Wristband – to enter
• Bike – inspectors will be check such things as end plugs on handle bars, tires in reasonable condition, stripped cabling, at least one water bottle cage and brakes in working order.
• Helmet – must be undamaged and resistance. Alterations to any part of the helmet are not allowed. This includes, but is not limited to, any alteration to the manufacturer’s chinstrap, and the addition or removal of an outer cover. Athletes must leave helmets in BIKE GEAR BAG overnight.
• ID Stickers – must be all place in the correct equipment.
• Race Bib
• Bike Gear Bag
• Red Gear Bag
Transition Area is divided in two zones: Bike park and Bag’s area. The bike park is where you rack your bike according to your race number. Here you can only leave your bike and the bike shoes attached to the bike pedals. Race bib, helmet or any other race equipment is not allowed at the bike park. The bag’s area is the place to hang your transition bags, with all your equipment, also by your race number.
Take your time to familiarize yourself with transition, knowing where the entries and exits are. There will be volunteers in transition to answer any questions, ask them now, don´t wait until race day.
NOTE: IRONMAN is not responsible for the contents of the bags. Do not put valuables or over fill the bags. Security will be onsite overnight on Saturday and on Sunday.
BIKE CHECK-IN
PRE-RACEINFORMATION
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You will collect your timing chip during the Bike Check In.
You need to wear your chip on your left ankle during the entire race. Please ensure you put it in a safe place and remember to bring it with you on race morning.
Timing results will show your swim, bike, run, finish time and transitions splits, overall and age group ranking.
If you lose your timing chip during the race you must notify a timing official in transition who can give you a replacement for you to continue the race. If you do not start the race or pull out of the race for any reason, you are to return the Timing Chip at Info Point. Your timing chip is on loan to you, failure to return the will result in a €50 fee being charged to you.
Important
Only athletes with verifiable electronic timing data will be eligible to accept a World Championship slot or receive an award in their Age Group.
Relay Teams
Each team will only have one timing chip, to be worn by each member on their section of the race. You will pass the chip over to your teammate in transition, like the baton in a relay.
TIMING CHIP
PRE-RACEINFORMATION
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There will be an official EXPO at Cascais Bay open from Thursday to Sunday:
EXPO AND OFFICIAL IRONMAN MERCHANDISE STORE
PRE-RACEINFORMATION
Thursday, August 31st 04:00pm – 08:00pm
Friday, September 1st 09:00am – 08:00pm
Saturday, September 2nd 08:00am – 08:00pm
Sunday, September 3rd 08:00am – 05:00pm
IRONMAN MERCHANDISING
DOUBLET
GOLD NUTRITION
COMPRESSPORT
BIKEFIX
XSPORTS
AQUALOJA
ESTORIL PRAIA
EVERIS
EDP MEIA MARATONA DE LISBOA
WEIDER NUTRITION
BOYER
KOMBINA
GREEN ROC
NHT
Please take time to visit the exhibitors already confirmed for IRONMAN 70.3 Portugal Cascais:
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EVENT EXTRA SERVICES
From August 31st to September 2nd, O2 Life Center will provide the following Services:
• Sports Massage: 25’ – 20€ | 45’ – 30€
• Foot Evaluation: 10€
• Osteopathy: 40€ (only on the 1st and 2nd September)
You can book any service by email, to [email protected], or locally in the Recovery Area.
More information: +351 962 281 179
The post-race massage on Sunday is available free of charge.
O2 LIFE CENTER
You need to ensure your bike is road worthy before you get to the race venue. Bike Fix store will be at the EXPO IRONMAN Village at Cascais Bay from Thursday August 31st to Sunday 3rd September, as well as Sunday morning to help with minor issues at Transition Area and supporting on bike courses.
Note that athletes must be able to repair a puncture without assistance and should carry spare inner tubes and tools. Static minor support will be available on bike course, next to the aid stations. This staff is not on call and we cannot guarantee that they will be available to assist with a problem.
BIKE FIX - MECHANICAL SUPPORT
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Race medical emergency team: +351 912 190 432.
EMERGENCY CONTACTS
RACE DAYINFORMATION
Other important contacts:
Police (PSP) + 351 214 814 060
Nearby Hospitals:
Alcabideche + 351 214 653 000
CUF +351 211 141 400
112 EUROPEAN EMERGENCY NUMBER
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Transition will be open from 5:30am to 7:00am for athletes to make the final preparation, such us placing nutrition and pumping your wheels. We recommend you to arrive at transition at least 90 minutes before the swim start, so you can prepare everything with no rush and be relax before the race. Do not attempt to mark your bike or bags, any markings will be removed by race officials.
YOU CAN’T DO YOUR BIKE CHECK-IN DURING THIS TIME.
Any athlete who fails to place their bike and bike gear on Saturday, won’t be able to compete.
If you discover you have forgotten anything in the morning, i.e. race number or timing chip, please notify an official as soon as possible so we can try and get you a replacement.
Mechanical Assistance for minor bike repairs will be available at Transition Area.
Athletes can expect a 5 minutes’ walk to the swim start from transition area.
TRANSITION AREA OPENING
White Street Wear Bag must be delivered at the corresponding area placed on the way to the start by the Fortaleza, before the race, on race day. These Bags can be picked up only by the athlete, at all times, within operating hours: 5:30 to 18:00.
STREET WEAR BAG DROP OFF
RACE DAYINFORMATION
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Athletes may warm up from 6:50am to 7:05 am, on the left side of Ribeira’ Beach.
The start procedure will be a Rolling Swim Start for Age Groups. This method improves your individual race, by avoiding a huge crowd on the swim course caused by too many athletes starting the race at the same time. Athletes will leave in very small groups (6 athletes) by the race officials’ orders, with few seconds apart.
Your race time only starts when you cross the timing carpet, not when you pass the race official.
Therefore, the start is organized in different “start boxes” and you can choose yours by predicted swim time. We strongly advise that you choose wisely based on your swim ability. There is no advantage on starting early if you are not a strong swimmer. The swim, bike and finish line cut offs will be applied to your start time.
WARM UP AND ROLLING SWIM START
RACE DAYINFORMATION
Only Pro athletes can enter, male and female
Age Groupers that estimate their swim time to be under 25
minutes
Age Groupers that estimate their swim time to be under 35
minutes
Age Groupers that estimate their swim time to be under 45
minutes
Athletes from Relay Athletes from everis Corporate Division
Age Groupers that estimate their swim
time to be higher than 45 minutes
Start boxes
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RACE DAYINFORMATION
Start Times
IT IS YOUR RESPONSIBILITY TO BE ON TIME FOR YOUR START.
The organization won’t wait for late athletes and will close the race start when convenient.
Please do not wear shoes to the swim start. Any items left at the swim start will be disposed of immediately after the swim has finished.
PRO Men (mass start) 07:12am
PRO Female (mass start) 07:15am
Rolling Swim Start Age Groups and Relays 07:20am
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Pre-Race
If you wish to withdraw from the race prior to the race start (after you have registered) please inform the Info Point and return your chip. If you do not return your timing chip you will be charged for its replacement. It is important that you let us know if you are not racing so athletes are accounted for and we know you are safe.
Race Day – Before the race
If you decide on race day that you are not going to start then email [email protected] to inform us.
Race Day - During the Race
Any athlete withdrawing from the race must report it to a staff member. They will take your details and report them. Any athlete who fails to report their withdrawal may result in suspension from future IRONMAN events. Athlete who receive medical assistance from our medical team are exempt from this rule.
WITHDRAWAL
RACE DAYINFORMATION
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RACE DAYINFORMATION
You will be individually timed based on your start time, registered electronically when entering the swim. You must then complete each discipline within the times indicated below:
SWIM
Cut –off at swim exit, 1h10m after the athlete race start time.
BIKE
Intermediate Bike cut-off at the returning point at Biscaia (74.8km): 4h45 minutes individual race time, and at 12.30pm (time of day) the traffic will open at this same point. Athletes who fail to pass Biscaia at 12:30 will mandatorily be transported by the organization and clear the road.
Swim + Bike Course Cut-off: 5h30 minutes individual race time at Transition Area.
RACE
All athletes have 8h 30minutes to complete the race from their individual start times recorded by the timing chip.
Cut-off athletes will be removed from the race in order to maintain accurate times and places in the race results.
Please be aware that you could cross the finish line and be DNF after the race, based on you failing to complete the swim, bike or run in the required time from your start.
CUT-OFF TIMES
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TRANSITION:
ID Wristband
Bike pump
Nutrition to strap/secure to your bike
SWIM:
Race supplied Swim cap
Timing Chip
Wetsuit (if applicable)
Goggles
BIKE:
Bike
Bike seat post sticker
Race bib
Helmet with helmet sticker secured onto the front
Bike shoes, safely clipped onto your bike
Sunglasses
RUN:
Race bib
Running shoes
Sunglasses
Hat
RECOVERY:
Street Wear Bag, containing all of your post-race requirements
RACE CHECK LIST
RACE DAYINFORMATION
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The majority of information in the individual Athlete Guide will apply to relay teams. Where there are variations due to the team logistics, we have provided the information below.
RELAY TEAM & EVERIS CORPORATE DIVISION SPECIAL INSTRUCTIONS
RACE DAYINFORMATION
Registration
• One team athlete can do the registration and pick the race pack, but he/she has to deliver the waivers from all team members.
• Any relay athlete that has a triathlete license from a ITU affiliated national federation, must go to registration so the race day license isn’t charged. Team members day licenses will be charged if no proof of affiliation is delivered by the person itself.
• You will only receive one relay race pack for the team and one backpack for each team member.
Timing Chip
• Relay Teams will receive one Timing Chip. This must be worn by each member on their section of the race, you will hand over the chip in the relay changeover area in transition.
EVERIS CORPORATE DIVISION
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BIKE – RUN: The cyclist must rack his/her bike, run until the end of transition to meet the runner at the same relay transition area as before. Here, the cyclist delivers the timing chip and race bib to the runner. The runner can only leave the relay transition area when wearing the timing chip and race bib on the front.
Check Out: The bike can only be picked up from transition area with the timing chip. For relay teams, this means that the cyclist must wait for the runner to finish the race to be able to do the bike check out.
Finish Line and Athlete Recovery
• Relay teams, if they wish, can finish together. There will be a relay meeting point close to the red carpet, here you can wait until your runner arrives. Please be aware of other athletes who are finishing the whole race, coming down the finish line with you.
• After you have finished the race you will receive your medals at the finish line and then enter the recovery area. If you cross the line alone, let the medal volunteer know you are a team to give you two or three medals.
RACE DAYINFORMATION
Transition
It is up to the cyclist and runner to be in the relay transition area ready to meet their team member. The swimmer will pass the chip to the cyclist and cyclist to runner in this same area. The cyclist must also pass on the race number for the runner to wear on the front.
SWIM – BIKE: At the swim exit there will be the Relay Transition Area. Here the cyclist must wait for the swimmer to arrive. The cyclist must have the race bib on his/her back and be wearing the helmet, full ready to start. When the swimmer finishes his segment, he/she must meet the cyclist and give him the timing chip. Cyclist can only leave the relay transition area when wearing the timing chip.
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SWIM COURSE
COURSES
RACE DAYINFORMATION
The Swim is one lap clockwise course with an “Australian Exit” at Conceição’ Beach.
Swim exit will be via a ramp to the Transition Area.
Athletes have 1 hour 10 minutes to complete the swim course based on their individual start time registered when you cross the timing mat at the swim start. The bike out will close 1 hour and 20 minutes after the last starter, any athletes still in transition will not be allowed on the bike course.
NATAÇÃO / SWIM COURSE1 volta / 1 loop
Distância total / course distance - 1.9 km
Sujeito a alterações / subject to alterations© IRONMAN 70.3 Portugal Cascais
TRANSITION
475m
150m
435m
425m
CASCAIS
415m
Natação / Swim course
Metros /Metres2
m
Viragem/Turn
Retorno terra/Way back
Retorno MarWay in
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RACE DAYINFORMATION
Wetsuits cannot measure more than 5 mm thick. The water temperature cut-off for the wearing of a wetsuit by Age Group athletes is 24.5 degrees Celsius and by PRO Athletes is 21.9 degrees Celsius.
Each swimmer must wear the swim cap provided in registration.
No fins, paddles, snorkels or flotation devices of any kind are allowed
Swimmers are required to stay on course, failure to follow the course may result in a penalty
No nudity is allowed on the race site. If you wish to change completely there will be separate male and female change areas for this in the transition marquees.
Any assistance required during the swim will result in disqualification if forward progress was made. Individual escort isn’t allowed.
SWIM RULES – SUMMARY1
1 All rules are available in IRONMAN Competition Rules. Here we remind you the most importante rules.
SWIMSMART TOP 10 CHECK LISTAn open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it’s important that you arrive on race day healthy, fit and prepared. Here’s a checklist to help get you ready.
Prepare for Race Conditions
• Race day should not be your first exposure to an open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers and wearing a wetsuit if needed.
Race in Shorter Events
• Being properly trained is the best way to reduce anxiety. If possible, race in shorter events and clinics to prepare yourself for open water conditions.
• For extra guidance, talk to a coach or your local triathlon club.
Study the Course
• It’s important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the race website and pre-race communication to familiarize yourself with the course.
• Every body of water is different, so you’ll need to educate yourself on water current and surf conditions.
• Study the event timetable to plan for proper arrival and preparation.
Ensure Heart Health
• As an athlete in training, you should take the proper steps to assess your health with your physician.
• Health experts suggest a 12-step screening process for competitive athletes. This includes a physical exam as well as an assessment of your family history and personal heart health.
Pay Attention to Warning Signs
• If you experience chest pain or discomfort, shortness of breath, light-headedness or blacking out while training, consult your doctor.
Don’t Use New Gear on Race Day
• Focus on controlling as much as you can on race day.
• You should never race in equipment you haven’t trained in – this is not the time to test new gear.
• Make sure your wetsuit fits properly and that your goggles, swim caps and other accessories work properly.
• Prepare for the unexpected with backups of all your gear.
Warm Up on Race Day
• Arrive early enough on race day for a proper warm-up prior to the start, preferably in the water.
• If you aren’t able to warm up in the water, spend between 5 and 10 minutes getting loose.
• Be sure to do some cardio activity, such as a light jog, to increase circulation and prep your muscles.
Check out the Course
• Get comfortable with the course by checking out water conditions, the swim entry and exit layouts, along with turn buoy locations.
• Identify basic navigation points so that you know what you are swimming towards.
Start Easy – Relax and Breathe
• Don’t race at maximum effort from the start.
• Relax and focus on proper breathing technique as you settle into a sustainable pace.
Be Alert and Ask for Help
• In a race setting always stop at the first sign of a medical problem.
• If you or a fellow athlete needs help, just raise your hand to alert a lifeguard or safety boat.
• Feel free to hold on to a static object like a raft, buoy, or dock.
• As long as you don’t use it to move forward, you won’t face disqualification.
• Race rules allow for competitors to stop or rest at any time during the swim.
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FOR MORE INFORMATION VISIT ironman.com/swimsmart
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RACE DAYINFORMATION
COURSESBIKE COURSE
The IRONMAN 70.3 Portugal bike course is a one lap taking you from Cascais along the coast through Oeiras, and turnaround at Alcântara in Lisbon. Athletes then return heading west to Estoril .This first 50 km are generally flat.
Alcabideche and the Estoril Circuit. Athletes than face nature in Sintra when climbing the at Lagoa Azul , Malveira da Serra and Biscaia.
Descending to Guincho Beach the bike route brings you back to Cascais with some inspiring views.
CICLISMO / BIKE COURSE1 volta / 1 loop
0km
90km 44
km
CASCAIS
CARCAVELOS
OEIRAS
ESTORIL
ALCABIDECHE
ARNEIRO
GUINCHO
MALVEIRADA SERRA
SINTRA
CIRCUITO ESTORIL
CAXIAS ALGÉS
LISBOA
25.3km
75km
64.3km
MARGINALLISBOA
54km
51km
48km
6.5km
ALCÂNTARA
Distância total / course distance - 90.1 km
Sujeito a alterações / subject to alterations© IRONMAN 70.3 Portugal Cascais
Course Details / Ascent: 950 meters
Ciclismo / Bike course
Quilómetros/ Kilometres2
km
Abastecimento/Aid station
Assistência / Bike service
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RACE DAYINFORMATION
Athletes have 5 hours 30 minutes after their start to complete the bike course. Check the other intermediate Cut-off times at the appropriate section.
Athletes failing to make the cut off will either be picked up on the course by the sweep vehicle or will enter transition but will not be permitted to continue on the run.
All athletes are required to ride road/triathlon bikes only, no mountain bikes.
Athletes must ride single file on the right side of the road near the verge except when passing another cyclist or in particular parts of the course where indicated by signals, traffic officials or Police.
Athletes must obey all traffic laws while on the bike course unless otherwise specifically directed by an official, race monitor, or designee with actual authority. Failure to do so may result in disqualification. Do not cross the center line.
A helmet is required during the entire bike portion including in and out of the transition area. Athletes riding without a helmet or chinstrap not fastened may be disqualified.
Any littering on the bike course will result in disqualification. We are privileged to be able to hold this race in an area of outstanding natural beauty and all have a responsibility to leave it unspoiled.
No individual support allowed. Ample aid and food stations will be provided. Friends, family members, coaches, or supporters of any type may NOT bike, drive, or run alongside athlete, may not pass food or other items to athlete and should be warned to stay completely clear of all athletes to avoid the disqualification of an athlete. It is incumbent upon each athlete to immediately reject any attempt to assist, follow, or escort.
Athletes may walk, if necessary, but may not make progress on the bike course unaccompanied by their bike.
Athletes must wear their IRONMAN issued race bib at the back of them clearly visible at all times on the bike course. Race bibs identify the official athletes in the race. Folding, cutting the bib, intentional alteration of any kind, or failure to wear race bib is STRICTLY PROHIBITED and may result in disqualification.
BIKE RULES – SUMMARY2
2 All rules are available in IRONMAN Competition Rules. Here we remind you the most importante rules.
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RACE DAYINFORMATION
Communication and electrical devices of any type, such as mobile phones, cameras (including GO PROS) and two-way radios are strictly prohibited during competition. Use of such devices will result in disqualification. HEADSETS OR HEADPHONES ARE NOT ALLOWED DURING ANY PORTION OF THE EVENT.
Drafting
Strictly NO DRAFTING off another bike or any other vehicles on the course. Side by side riding is not allowed unless the athlete on the left hand side is in the act of passing another bike or vehicle. The draft distance between bikes is 12m and this distance is measured from the leading edge of the front wheel of the leading bike, to leading edge of the front wheel of the following bike. An athlete who enters the 12m draft zone of a forward bike must complete the pass in 25 seconds. A “pass” occurs when the overtaking athlete’s front wheel passes the leading edge of the front wheel of the athlete being overtaken. It is then up to the overtaken athlete to drop back 12m within 25 seconds so they are not drafting.
Draft Penalty: 5 min at Bike Penalty Box.
BIKE RULES – SUMMARY
12 METRES
25 SECONDS
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RACE DAYINFORMATION
There will be Bike Fix mechanics on course to assist with more serious mechanical issues at Carcavelos - KM 6 & KM 48, and for minor issues at the bike Aid Stations Alcântara KM 25,3 and Circuito Estoril KM 64.
The mechanics and race officials will not assist with repairing punctures and you should be self-sufficient when it comes to minor mechanical issues.
While the Support Team may, at their discretion, provide spare parts to athletes, you will be required to visit the mechanics when you have completed the race to pay for these items.
MECHANICAL SUPPORT ON COURSE
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KM 6 | KM 48 | KM 90If an athlete receives a penalty on the bike course, it is his/her responsibility to stop and report to the next penalty box on course. Failure to stop and report will lead to disqualification.
PENALTY BOXES ON THE BIKE COURSE
RACE DAYINFORMATION
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COURSESRUN COURSE
The IRONMAN 70.3 Portugal Run course is a generally flat two lap course, with some rolling hills.
RACE DAYINFORMATION
CORRIDA / RUN COURSE2 voltas / 2 loops
Distância total / course distance - 21.1 km
©
5.9km
15.9km
0.8km
10km
20.6km
OCEANO ATLÂNTICO
S.J. ESTORIL
S.PEDRO
Sujeito a alterações / subject to alterations© IRONMAN 70.3 Portugal Cascais
Corrida/ Run course
Quilómetros/ Kilometres2
km
Abastecimento/Aid station
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RACE DAYINFORMATION
Athletes have 8 hours 30 minutes after their start to complete the race.
No form of locomotion other than running and walking is allowed. Crawling is permitted in the finish chute only and monitored by medical personnel.
Athletes must wear their IRONMAN issued race bib in front of them clearly visible at all times on the run course. Race bibs identify the official athletes in the race. Folding, cutting the bib, intentional alteration of any kind, or failure to wear race bib is STRICTLY PROHIBITED and may result in disqualification.
NO INDIVIDUAL SUPPORT VEHICLES OR NONATHLETE ESCORT RUNNERS ARE ALLOWED. A nonathlete escort runner includes athletes who have withdrawn from the race, have been disqualified or have finished the race.
FINISH LINE PROCEDURE
Friends and family members, including children, are not permitted in the finish chute or finish area. We ask that all athletes respect the finish line area and ensure that celebrations do not interfere with other athlete’s finish line experience. Any athlete who ignores these rules will be disqualified.
As you cross the line, you will be given your medal and then be directed to the recovery area where you will find food and drinks, and your finisher t-shirt. There will be a medical team on hand if you require any medical attention.
RUN RULES – SUMMARY3
3 All rules are available in IRONMAN Competition Rules. Here we remind you the most importante rules.
C
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CM
MY
CY
CMY
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PublicidadeA4_IROMAN.pdf 1 19/07/17 17:09
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Bike
There will be three Aid Stations on the bike course. Each Aid Station will contain the below:
KM 25 | KM 44 | KM 64
Gold Nutrition - Goldrink Isotonic Sports Drink- Orange and Lemon
Gold Nutrition - Endurance Fruit and Paleo Bars
Water - Águas de Monchique
Bananas
Drinks from these Aid Stations will be handed out in bike specific 700 ml bike bottles.
RACE DAYINFORMATION
AID STATIONS
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Run
There will be four Aid Stations on the run course. Each Aid Station will contain the below:
KM 0,8 and 10 | KM 4 and 14 | KM 6 and 16 | KM 7 and 17
Gold Nutrition - Goldrink Isotonic Sports Drink – Orange and Lemon
Gold Nutrition – Endurance Fruit and Paleo Bars
Gold Nutrition – Extreme Gel Fluid Fruits
Water - Águas de Cascais
Cola
Bananas and Oranges
Sponges (only at KM4/14 and KM7/17)
Drink from these Feed Stations will be handed out in cups.
RACE DAYINFORMATION
AID STATIONS
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RACE DAYINFORMATION
At the Swim Exit, you run approx. 300m where you enter the Bag’s area. Athletes are to equip themselves for the bike leg, hang the transition bag used, and then take their bikes from allocated rack in the bike park.
Cyclists will enter Transition Area at the exactly same place where they leave in Transition 1, entering directly to the bike park. Rack your bike in your allocated place and then run to Bag’s area to change equipment for the run leg. Athletes are to equip themselves for the run leg and hang the transition bag used.
TRANSITION
Discarded swim equipment (i.e. swim cap, wetsuit) must only be left in Bike Gear Bag. Discarded bike equipment (i.e. helmet, bike shoes) must only be left in Run Gear Bag.
You must fasten your helmet before removing your bike from the rack in transition and can only unfasten your helmet after placing your bike on the rack in transition.
Your helmet must remain securely fastened at all times that you are in control of your bike. This includes while you dismounting, and until such time as you have racked your bike.
You must not mount or dismount your bike until reaching the designated mount/dismount line.
You must not touch or otherwise interfere with another athlete’s equipment in the transition area.
TRANSITION RULES - SUMMARY4
4 All rules are available in IRONMAN Competition Rules. Here we remind you the most importante rules.
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RACE DAYINFORMATION
Every sport requires rules and regulations to ensure fair and safe competition. IRONMAN enforce a series of regulations for this very purpose and every athlete should ensure that they are aware of the rules for their own safety and that of athletes around them.
Changes for 2017
In conjunction with the ITU, IRONMAN have developed a set of rules to govern long distance triathlon racing. To download a full version of the rules click here.
1. Each athletes must:
a.) Practice good sportsmanship at all times;
b.) Be responsible for his/her own safety and others;
c.) Know and follow IRONMAN 2017 Competition Rules;
d.) Obey traffic regulations and instruction from Race Officials;
c.) Treat referees, officials, volunteers, spectators, the public and other athletes with respect and courtesy;
2. ASSISTANCE: Athletes may not provide any item of equipment to an athlete competing in the same race if it results in the donor athlete being able to continue with his/her own race. Such equipment includes but is not restricted to: shoes, complete bicycle, frame, wheels or helmet. The penalty for this will be disqualification of both athletes. NO OUTSIDE ASSISTANCE IS ALLOWED.
3. ANTI-DOPING. No athlete can use a Performance Enhancing drug or procedure. All doping processes and violations will be handled in strict accordance with IRONMAN Anti-Doping Rules, which can be found here.
GENERAL RULES - SUMMARY5
5 All rules are available in IRONMAN Competition Rules. Here we remind you the most importante rules.
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RACE DAYINFORMATION
4. ELIGIBILITY. Athletes should be aware of the serious consequences of violating the IRONMAN event registration process, and race under someone else registration or any other false information.
5. IRONMAN 70.3 Cascais Portugal reserves the right to make rule and course changes at any time, providing all athletes notification at the pre-race athlete briefing.
6. Athletes should be aware of the prohibited items carried on course including any items deemed to be a hazard to self or others including communication, electronic and entertainment devices such as, but not limited to, Go Pro cameras, mobile phones, mobile disc players, MP3 players or 2 way communication devices.
7. PENALTIES. Race Officials will communicate race penalties by showing cards. Each card represents a different penalty:
GENERAL RULES - SUMMARY
1 time penalty to be delivered as a Stop-and-Go;
Reserved for a drafting penalty, that you must obey at the next Bike Penalty Box (5 minute time penalty);
Means disqualification. Accumulation of 3 cards, blue or yellow, will result in disqualification
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The best place to see all the action is up close, at Event Village at Cascais’ Bay, through Passeio Dom Luís I.
The transition area is further away at Cascais’ Marina, and public can access and cheer for athletes.
Other key spectator viewing areas and times include:
• Viewing of Swim Start: Ribeira’s Beach from 7.00am - 8.00am
• Viewing Transition 1: Cascais’ Marina from 7.30am – 8.50am
• Viewing Transition 2: Cascais’ Marina from 9.50am – 1.00pm
• Viewing of Finish Line: Event Village from 11.00am – 4.30pm
SPECTATORS
RACE DAYINFORMATION
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POST RACEINFORMATION
Transition Area will open at 13:00 for the bike check out. You will need to show your athlete wristband and timing chip to take your items from transition. Be aware, without delivering your timing chip you won’t be able to collect your equipment. Bike check out will close at 18:00
Street Wear Bags can be collected at all times, from 5:30 to 18:00.
BIKE CHECK OUT AND STREET WEAR BAGS
Results will be available live on www.ironman.com the day after the event. Paper copies of the provisional results will be printed and displayed on site once the race has finished on race day. If you have a query with your result after the race please report it ASAP to the Athlete Services desk in the registration marquee before 16:30. Queries after this time must be emailed to [email protected] with full details. All queries are compiled and resolved with the timing company within 7 days of the event.
RESULTS
Lost & Found will be at the Info Point. If you are missing an item please check with lost & found before 17:00 on race day. If you find an item please take it to Info Point so its owner can retrieve it. Items will not be posted after the event, so check all your belongings before you go home. Please note that the race organizer does not take responsibility for lost property.
LOST & FOUND
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POST RACEINFORMATION
There will be awards for:
• top 3 male and female athletes in each age group
• top 6 male and female professional athletes
• top 3 male, female and mixed relay teams
• top 5 corporate relay teams
Awards WILL NOT be posted so if you would like your award please be present at the Award Ceremony in the IRONDOME, starting at 17:30 on race day.
Family and friends can purchase the entry for the Award Ceremony / Final party on Athlete Online Registration, in Registration Tent and at the IRONDOME entrance.
AWARDS
FINISHER PIX – NEVER FORGET YOUR RACE!
Your race is in safe hands! FinisherPix will be at the IRONMAN 70.3 Portugal to cover your race.
FREE: Your photos on your timeline with the FinisherPix Facebook App!
With the Finisher Pix-Facebook-App a selection of your personal race images will be automatically and FREE posted to your Facebook timeline as soon as the photos are available. Simply click on the link, type in your BIB-number and accept the installation of the app in your profile.
PHOTOGRAPHY
FinisherPix
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The 2018 World Championship will be held in Nelson Mandela Bay, South Africa on 1st & 2nd September 2018. This will be the first time an IRONMAN World Championship event will take place on the African continent. The championship is part of a week-long festival which will include a range of lifestyle events for the community and visitors to enjoy.
There will be 50 slots qualifying Age Group slots available. Actual slots given in each age group will be finalized in accordance with participant entry data for that race. If there are no athletes entered in the race in a particular age group, then that slot will be moved to the largest populated age group in that same gender.
Athletes must be present at the Award Ceremony in order to accept their slot.
If athletes are not present to accept their slot, it will be forfeited. The IRONMAN 70.3 World Championship entry fee needs to be paid onsite if you wish to accept your slot. The cost of the slot is $450.00 USD + 8% Active Fee. Payment by credit card only.
IRONMAN 70.3 WORLD CHAMPIONSHIP QUALIFICATION
POST RACEINFORMATION
CASCAIS - CASA DE HISTÓRIAS PAULO REGO AUDITORIUM
GLOBAL TRIATHLON
CONFERENCE
31 AUG - 1 SEPT 2017
MAXIMISING TRIATHLON HEALTH AND PERFORMANCE: THE STATE OF THE ART
Partners:
Speakers:Victoria Kimonides B.Sc. (Hons, Lon), AKC, Ph.D. (Cantab)Account Technology Strategy Director, Microsoft Central and Eastern Europe
Dr. Stuart Miller Dip Sport Med FFSEM (UK)Chief Medical Officer, British Paralympic Association. Senior Sports Physician, English Institute of Sport, UK
Mike Tipton, Ph.D.Professor of Human and Applied Physiology, Extreme Environments Laboratory, Department of Sport and Exercise Science, University of Portsmouth, UK
Dr. Dan Roiz de Sa MB BS, MSc, FFSEM (UK), MRCEM, DipIMC RCS (Ed), DipSEM (UK)Senior Medical Officer, Environmental Medicine and Science division, Institute of Naval Medicine, UK
Dr. João Beckert Ph.D.Director, Sports and Medical Support, Portuguese National Olympic training centre, Jamor, POR
Francesca Piacentini Ph.D.Professor, University of Rome "Foro Italico," ITA
Scott Murray M.Sc.GBR Triathlon Level III coach, facilitator for British Triathlon Federation, International Triathlon Union and UK Sport International Coach Development Programmes
Vanessa PereiraFive time Portuguese National Champion, long distance triathlon
David HödenFederal Sports Academy of Graz, the associated University Sport Institute, and the Institute of Sport Sciences of the KF-University, Graz, AUT
Veronica Vleck Ph.D.FCT Research Fellow (Triathlon training, injury and illness). CIPER-BIOLAD. FMH. University of Lisbon, POR
More [email protected]
www.facebook.com/TriathlonTrainingInjuryandIllness3ironsports.com/global-triathlon-conference
Organisers:
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Welcome to IRONKIDS Portugal Cascais! This event is destined to children between 7 and 15 years old who wish to embrace sportsmanship and compete in this Aquathlon (swim and run)
RACE DAY – 2nd September, at 11:00 am
REGISTRATION
Registrations open 9th of January 2017. Be quick to register your children because we only have 300 slots.
Don’t forget – the Waiver has to be signed by a parent. To avoid waiting time at the registration, download the Waiver that is available on the race web-site.
The athletes’ kit must be lifted on Registration Race Office with the register confirmation.
Your registration offers:
• Swim cap, that you have to use during the swim course
• T-shirt
• Medal IRONKIDS
• Food and drinks after the finish line
ON-SITE REGISTRATION
You can register on-site if there are slots available.
IRONKIDS
SIDE EVENTS
Athletes are being recruited for an important scientific study on training and injury in long distance races at this race. Find more information about the research and how to participate in your race bag.
GLOBAL TRIATHLON CONFERENCE
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AGE GROUPS
SIDE EVENTS
Age Group Year of Birth Swim Run
A 2008/2009/2010 50m 400m
B 2006/2007 100m 800m
C 2004/2005 200m 1000m
D 2002/2003 400m
Each Birth Year will have their race start. If they are few participants of a specific birth year, they could join another race start within their Age Group.
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Reservations:
Phone: 21 487 11 05
Reservations:
Phone: 21 483 59 39
Mobile: 93 306 00 01
Reservations:
Phone: 21 483 13 79
PARTNERRESTAURANTS
CARBO FUEL IN ONE OF OUR PARTNER RESTAURANTS
