1 22 August 2009 Race Manual

2 Table of Contents ItemPage Introduction 3 Important Note – Please Read 4 Setting-up – Recommended Approach 6 Programme of Times 8 Registration & Numbering 9 Logistics!10 Race Briefing13 Course Guide: The Swim14 Course Guide: Transition 116 Course Guide: The Cycle17 Course Guide: Transition 219 Course Guide: The Run21 Course Timing22 Relay Teams23 Prize Categories24 Rules and Penalties25

3 Introduction Welcome! On behalf of Trilogy Triathlon club, I would like to thank you for entering The Heritage Challenge Triathlon I would like to especially welcome the many first-time and novice triathletes to this year’s event, and hope that this years event becomes for you the first of many. The Heritage Challenge Triathlon is a point-to-point race, and that means that race arrangements are different to normal triathlon arrangements. It is important that all participants – novice and experienced, locals and visitors - carefully read these race instructions. Good luck to all and we hope you find this year’s Heritage Challenge Triathlon an event to remember. We look forward to meeting you in person at registration, and to sharing your race experiences with us over refreshments the other side of the finish line at Killenard. In the meantime, keep an eye on for race updates. Mark McManus Race Director 2009

4 Important Note – Please Read The Heritage Challenge is a Multi-point, 3-discipline event race between Portlaoise and Killenard, Co. Laois. 3 sports, two locations and over 100 people reads like a formula for confusion! On race day, you do not want anything distracting you from your performance, and so the race committee have put together a guide for setting up and racing the Heritage Challenge. There are in fact two guides to setting up a ‘must do minimum’ to get you set up (page 5), and a ‘recommended approach’ (page 6) The recommended approach may be more suitable if you don’t like the idea of your bike being transported by truck between Killenard and Portlaoise.

5 Setting-up – “Must-do Minimum” The nature of the event means that participants need to pay careful attention to their race preparation to avoid confusion and missing equipment during the race. At an absolute minimum you must ensure: That you sign-on and register in person before 8:00 in Killenard That your bike loaded onto the transport truck (at your risk) before 8:15am That all of your running gear is in position in Killenard Transition before 8.20am That you attend the mandatory race briefing in Killenard at 8:30am That you and all your swim and cycle gear is on the bus before 8:50am That everything you need for the swim and cycle is in position in Portlaoise before 9.30am That you are ready to race at 9:30am It is your responsibility to make sure you meet each of the above requirements. Please note: The race organisers will provide bus transport for all participants, and limited truck transport for race bikes. The transport of bikes is undertaken entirely at the bike owners risk. While every care will be taken to ensure all bikes arrive safely, there is a chance that your bike could get damaged.

6 Setting-Up – “Recommended” While every care will be taken to ensure bikes transported by truck arrive safely in Portlaoise, this approach allows you to deliver your bike personally to Portlaoise before heading out to Killenard by car. Drive initially to the Heritage Portlaoise. Transition area will be open from 6:30am, allowing you to drop off your bike, cycling shoes, helmet, water bottle, clothing and any other equipment you will need for the bike course. You will have a spot designated to you based on your race number (our Marshall will be able to help you find it). Note: Transition area is in a secure area and will be manned at all times. You should also leave alongside your bike any equipment you will need for the swim, including clothing, goggles and hat. Note: Please do not l leave anything you need for the run in Portlaoise; the run race takes place in Killenard. Drive to Killenard to register for the race (registration opens from 7:30am). There is ample parking for your car around the Thatch pub and restaurant. After you have registered, place the equipment you need for the run (running shoes, clothing, etc) at your designated place in transition 2. Attend the race briefing at 8:30am (mandatory). A bus will be departing after the briefing to take you to Portlaoise.

7 Setting-Up – “Recommended” (Continued) On arrival in Portlaoise, all participants will be asked to get ready for the swim and to assemble in the pool area. For safety reasons Transition will close to all participants at 9:30. Any items you need brought back from Portlaoise will be collected and transported back to Killenard for you. There will also be a collection bucket at the end of the swim for hats and goggles which will be available in Killenard at the end of the race. Once you finish in Killenard, remember to collect all your luggage, your hat and goggles, and to collect your bike equipment from transition 2. There will be hot showers and complimentary refreshments available to you in Killenard.

8 Programme of Times The following outlines the schedule for race day. 06:30 – 07:30 Transition 1 Opens in Portlaoise 07:30 – 08:15Registration opens in Killenard (mandatory) 07:30 – 08:30Transition 2 Opens in Killenard 07:30 – 08:15Truck Available to load bike for transport to Portlaoise 08:15 – 08:30Marshal Briefing in Killenard (marshals only) 08:30 – 08:50Race Briefing (all competitors – mandatory) 08:50 – 09:20Bus Transport to Portlaoise 09:30Transition 1 closed 09:30First Swim Heat 10:00Second Swim Heat 10:30Third Swim Heat 11:00 – 12:30Baggage Reclaim and Showers Open At the Heritage Health and Fitness Club, Killenard 12:00 – 13:00Refreshments, Tea and Coffee At The Thatch, Killenard 13:00Results Presentation and Prize-giving

9 Registration & Numbering Registration is at the leisure centre at the Heritage Golf and Spa Resort, Killenard. The Leisure centre is located between the Golf Club House and the main hotel. In order to receive a race number, and be included for prizes, all competitors must register on the morning of the race (the pre-payment of a fee does not constitute race registration). You will be asked to sign in, and be allocated a race and a heat number. Your race number will also be marked on your legs and arms. You will be advised of the start time for you heat, which swim lane you will be in and the time for race briefing. IMPORTANT NOTE: As the Heritage Challenge Triathlon is a Triathlon Ireland Sanctioned event, you will be asked to produce a Triathlon Ireland racing licence (Purple card) with your name and photo. If you are not a member of Triathlon Ireland (or can’t produce your card), you will need to pay €15 for a one day licence. Registration will be open at 7.30am. Registration will close – sharply – at 8.15am. Triathlons typically do not start on time when registration closes late – it is unfair to our 20 volunteers, and those who are assisting us from the Gardai and the Civil Defence to delay the race start. Regretfully, we cannot accommodate you if you arrive late for registration.

10 Logistics! The Heritage Challenge Triathlon is a multi-point triathlon. This means that there are two transition areas – one in Portlaoise where you go from Swim to Cycle, and one in Killenard, where you will go from Cycle to Run. Transition 1 (i.e Swim to Cycle, in Portlaoise) will be located in adjacent to the Heritage Fitness Club car park. Bike racking will be set up to accommodate up to 100 bikes, and will be numbered accordingly (1-100). Your bike space is the one that is numbered the same as you. Please find your allocated space and set up your bike here. Before you leave your bike, it is important that you check the following: -Tyre pressure -Chain working okay -Bike in ‘easy gear’ for starting off -No rattles or shakes. Trilogy will have a limited number of tools and a foot pump, if required. Please ask a marshal for assistance (they will be wearing high-visibility jackets).

11 As well as setting up your bike, please make sure that any cycling equipment and clothing you require is situated at the bike. This includes: -Your Helmet (Mandatory – you cannot race without this) -Cycling Shoes (if appropriate) -Cycling clothing / socks / etc -Sunglasses / Gloves etc -Drink Bottle The basic rule of thumb is this – you will emerge from the swim pool in your swim clothing – leave everything you need for the cycle in transition area 1. Note: You will not be passing through the dressing rooms during transition– do not leave clothing or other items in here – leave everything you need for the cycle at the bike. Logistics! (Continued)

12 Logistics! (Continued) As a multi-point triathlon, it is our job as organisers to ensure that your race and after-race equipment follows you from Portlaoise to Killenard. Please read carefully the procedures outined below. Your Gym Bag When you arrive in Portlaoise, everyone - from all heats – will be asked to move to the side of the pool, and to be dressed and ready for their swim. Please place everything that you will not be taking into the pool (i.e. hat and goggles, etc) into a gym / plastic bag. Contents may include the clothes you wore on the morning, etc. This bag will be collected from you on entry to the pool, and will be placed on the bus for transport to the race end. At the end of the race you can reclaim your bag in Killenard. Your Hat, Goggles, Flip-flops On exit from the swim, you can avail of a deposit box for your hat and goggles. Located at the exit door, simply drop your hat, goggles and flip-flops into this box. We will also take these items to the race-end for you.

13 Race Briefing A detailed race briefing will take place at 8:30 am near the registration point at Killenard. It is mandatory for all competitors to attend this briefing – including all relay team members. At the race briefing, the race director, Mark McManus, and his team will outline the following: -The course -How the race will proceed -Safety considerations -Latest information on road works, etc -Introduce the safety and marshal team -Details of prizes and prize categories -After race arrangements - Availability of Results The Triathlon Ireland race referee will also give a short briefing on race rules and penalties. We respectfully ask you to be ready for the race briefing before 8:30, the briefing will be held at the registration area. We cannot start the briefing until we are certain everyone is in attendance. Please do not delay the race by having someone go find you.

14 Course Guide: The Swim There are three heats, each with four lanes, and each lane will have 5-7 swimmers. If you are waiting on your heat, we ask that you wait along the length of Lane 1 – this will give emerging swimmers a free way to the transition area. On entry to the pool, it is critical that the swimmers in each lane organise themselves according to ability – the fastest swimmer going first, and so on. Once each lane order is agreed, the timing marshal will give you 1 minute notice, and then count the start down from ten seconds. You may be required to swap hats so different coloured hats are used in each lane, and so that our lane counters can count your swim with no confusion. Please also note from the diagram above, that lanes 1 and 3 will swim ‘clockwise’ while lanes 2 and 4 will swim ‘anti-clockwise’. You are required to swim 20 lengths, and these will be counted for you by our team of lane counters. When you have two lengths to go, the lane

15 Course Guide: The Swim (Continued) counter will attempt to tap you on the head. As long as it does not impede another swimmer, you may ask the lane counter at the top of the pool how many lengths you have left to go. Overtaking during the swim is only permitted at the pool wall. If you feel that a swimmer in front of you is holding you up, gently tap their feet. If you feel your feet being tapped, you are obliged to let the swimmer behind you pass. A lane counter may also ask you to stop at the wall to allow others pass, if they feel that you are holding up others. Please note – the swimmer in front is always working the hardest and any swimmer behind benefits from a slipstream effect. Please take account of this before you decide that you want to overtake a swimmer – all too often, a swimmer enthusiastically overtakes another, only to find themselves unable to keep the faster pace up for more than two lengths. Finally, your swim is over when the lane marshal tells you that you have done 20 lengths – not when you say! Do not argue with a lane counter if they tell you that you are not finished, you will be asked to complete the lengths anyway, so you are simply wasting your own time. As you depart the pool, a timer will record your swim finish time. PLEASE SHOUT YOUR RACE NUMBER AS YOU PASS THE TIMER.

16 Course Guide: Transition 1 Proceed to Transition area via the emergency exit where you will enter the transition area. Please note that the Heritage Fitness Club is open to the public throughout the race, so look out for pedestrians, cyclists and motorists in the Fitness Club car park, and follow marshal instructions. The Heritage Challenge Triathlon operates a one-way policy in both transition areas. You will only be permitted to go through transition clockwise. Locate your bike and cycling gear. Before you unrack your bike, please place your helmet securely on your head, and fastened. Transition will be very busy, and we do not want to have any accidents in this area. Please walk / run with your bike through the main gate of the Heritage Fitness Club, where your cycle start time will be taken. You must NOT mount your bike until you are clear of the Heritage Fitness Club gate. A 2 minute penalty will be imposed on any cyclist found cycling within the car park, and/or handling their bike without a fastened helmet.

17 Course Guide: The Cycle Proceed on your bike through the town of Portlaoise following direction signs and the instructions of the marshal team. Please remember that everyone else in Portlaoise is going about their normal business – that means that Rules of the Road and common sense apply. Please be extra careful negotiating the numerous roundabouts in the town and on the route – there are a total of seven roundabouts between Portlaoise and Killenard – and you must approach each of these with caution. Remember, you have no right to proceed through a roundabout just because you are racing – Rules of the Road apply. This is a draft-free event. That means that you must not cycle directly behind any other participant. If you find yourself within 7m (approx three bike lengths) of a person in front of you, then you must overtake them. Likewise, if you are overtaken, you must allow the cyclist now in front to move ahead of you by more than 7m (three bike lengths). A two minute penalty will apply to any cyclist found drafting.

18 Course Guide: The Cycle (Continued) The cycle course, illustrated below, will be marshaled at all major junctions for safety and directions. In addition, signage will be placed at every major turn, and will also be marked with temporary road paint. Distance markers will be placed at 5km, 10km and 15km. Please note: The cycle course for 2009 is NOT the same as in The course no longer turns at Emo, but continues along the old N7 to Ballybrittas, then turns towards Killenard. Please remember, the cycle course is on open roads – while safety marshals will encourage traffic to slow down, we cannot stop traffic at junctions for you. If a marshal instructs you to stop, then please stop. Likewise, you must approach all roads and junctions with caution – we do not want any accidents on the cycle course.

19 Course Guide: Transition 2 On your entry to Killenard, you will be directed towards Transition 2, located near the Thatch pub. Your cycle officially finishes – and will be timed at this point. At this transition point you must dismount your bike and walk / run your bike to its allocated spot in the transition area.

20 Course Guide: Transition 2 (Continued) Transition 2 will be set up to exactly the same layout as Transition 1, making it easier for you to find your allocated number. If you checked-in running shoes at registration, these can be found at your allocated space. Please remember to rack your bike only in your allocated space – failure to do so may impede another competitors progress through transition, and may lead to you being penalised. As in Transition 1, it is imperative that your helmet remains securely fastened at all times you are in contact with your bike – please do not take your helmet off before you have securely racked your bike. A 2 minute time penalty will apply to any infringement of this safety rule. As you exit transition you will be pointed to the start of the run course.

21 Course Guide: The Run The Run is along a purpose built walking / running trail around the Heritage Gold Club in Killenard. The course has a number of hills en route and plenty of turns. Starting from Transition 2 in Killenard, you will be directed into the grounds of the Heritage Killenard and onto the running trail. After approximately 4.2km, you will exit the running trail (Marshaled) and be direct back through the car park towards Transition 2 where a finish line will be placed. (see pg 19 for map).

22 Course Timing The Heritage Challenge Triathlon is a fully timed event. This means that you will get ‘splits’ or separate times for each of the events. As well as an overall time, you will have a swim time, a cycle time, a run time, and the time you spent in transition 1 and transition 2. In addition, we will be able to give you your finishing place in the overall race, and in each of the three events. In order to do this, we need to record your time at six points on the course: -The Swim Start -Exit from the pool -Exit from the Heritage Fitness Club car-park (cycle start) -Entry to transition 2, Killenard -Exit from Transition 2, Killenard -Crossing the Run finish line, Killenard There are over 100 people entered for this event. The timing marshals will not know you to see, and may not easily see your number. It can be especially difficult if a bunch of triathletes pass together or in close succession. It is helpful therefore if you can shout your number as you pass the time-keeper. The results will be computed, printed out and be available at 1pm in the Thatch, Killenard. The results will also be online later in the afternoon – please see

23 Relay Teams Relay Teams must ‘tag’ each other at specific points (team members must physically touch hands at allocated places; any breach of this disqualifies the team from prizes). The swimmer, emerging from the pool must proceed past the timer to the pool exit, the designated waiting sport for relay cyclists. The cyclist will then proceed through transition 1, the cycle course and transition 2, meeting the runner at the exit (note not the entrance) of transition 2. The cyclist must rack the bike, and continue through to the exit of transition before tagging the runner. Please note – neither the swimmer or the runner is allowed into transition areas. This is for a number safety reasons – including the requirement to have a helmet, and to avoid an overcrowded transition area. Also, teams may not offer assistance to each other – each individual participant is responsible for their own preparation and performance.

24 Prize Categories There are five categories for prizes: Novice – Ladies (1 st / 2 nd / 3 rd ) Novice – Gents (1 st / 2 nd / 3 rd ) Senior – Ladies (1 st / 2 nd / 3 rd ) Senior – Gents (1 st / 2 nd / 3 rd ) Junior – Ladies (1 st prize) Junior – Gents (1 st prize) Relay - Fastest Team (Prize for each member) A novice is defined as a triathlete who is either completing their first triathlon, or who has completed their first triathlon since 1 January 2009 – in other words are in their first season as a triathlete. A novice may elect to compete for the senior prize, but may only do so at or prior to registration. It is not possible to compete for both prizes. Please note: The organisers reserve the right to not award all prizes in a category if there is insufficient competition.

25 Rules and Penalties 1. Wearing of a Cycling Helmet Rule: A cycling helmet must be fastened securely on a triathlete / cyclists head at all times they are in contact with the bike – for the avoidance of doubt, triathlete / cyclists must secure their helmet before picking up their bike in transition 1, during the cycle course itself, and not remove it until the bike is securely racked in Transition 2. Penalty – 2 mins time penalty for each infringement 2.Racking of your bike in the correct place Rule: Bikes must be placed in their correct allotted position in both transition 1 and transition 2. Cycles which are incorrectly racked may be determined as being an impedance to other athletes. Penalty: - 2 minute time penalty for each infringement The Heritage Challenge Triathlon is being run according to International Triathlon Union rules. These rules give the best chance to all for a fair and safe race. There are a number of rules and penalties, summarised below, that we would particularly like to draw your attention to. These rules may be enforced by any of the safety marshals, timing marshals or the race director, who have been asked to watch out for such infringements.

26 Rules and Penalties (Continued) 3. No cycling in transition Rule: Competitors must walk/ run with their bike while in either transition area. In practice, competitors must not mount their bike until they are outside the Heritage Fitness Club (transition 1), and must dismount their bike on entry to transition 2. Penalty: 1 minute penalty for each infringement. Failure to obey instruction to dismount a bike in transition area will result in disqualification. 4.No Drafting on cycle course Rule: Competitors are not allowed to draft, i.e. take shelter behind or beside another competitor or motor vehicle during the cycling segment of race. The draft zone is a rectangle measuring three bike length metres long by one length wide which surrounds every cycle on the cycle course. A competitor may enter the draft zone of another competitor but must be seen to be progressing through that zone. A maximum of 15 seconds is allowed to progress though the draft zone of another competitor. If an overtaking manoeuvre is not completed within 15 seconds, the overtaking cyclist must drop back.. Penalty: - 2 minute time penalty for each infringement

27 Rules and Penalties (Continued) 5. Observe the Rules of the Road Rule: Competitors must adhere to all rules of the road as they apply to cycling. This includes staying left on the road, signaling to turn, stopping at Stop and (as appropriate) Yield signs and roundabouts, and observing all other rules of the road. Penalty: Disqualification. 6.Adhere to Safety Instructions Rule: Competitors are required to follow any safety instruction issued to them by the race director, course marshals, timing marshal and Gardai (associated with the triathlon, or not). Penalty: Disqualification 7.Personal Stereos not permitted Rule: Do not wear a personal stereo on either the cycle or the run course. Penalty: Disqualification Finally, … Please have a safe and enjoyable race