Duathlon & Relay Duathlon: 8 mile Run, 24 mile Bike, 8 mile Run

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2 BALLBUSTER DISTANCES Duathlon & Relay Duathlon: 8 mile Run, 24 mile Bike, 8 mile Run START TIME : 8am (Pulsed start) (Race briefing occurs 10 minutes before the start)

3 BY CAR The race will take place at Box Hill, Surrey. To get to Box Hill, exit the M25 at junction 9 and follow signs to Dorking along the A24. After 3 miles, Box Hill is signposted on your left. You then make your way to the top of Box Hill to the National Trust Centre. This is where you can find the event car park, race HQ, start / finish and transition area. For sat-navs: the nearest postcode is KT20 7LB. BY TRAIN There are two stations nearby: Dorking / Boxhill & Westhumble.

4 There is one large car park at the top of Box Hill for 400 cars, which is FREE to competitors. PLEASE CAR SHARE WHEREVER POSSIBLE The event has sold out and numbers are at an all-time high. Fewer cars means a smoother event day experience for competitors. There is now only ONE entrance and exit to the car park. Please ONLY PARK IN THE DESIGNATED CAR PARK (see course map). Your car will be blocked in until the event is finished which is normally around midday. Spectators must pay the 4 parking fee. Please do not park on the bike route as you will be a hazard to those taking part! Any cars parked outside the official car park will be towed away and charged. Please arrive by 7.00am to allow time to park, register and rack your bike.

5 Location: National Trust Centre Open: 06:10am 07:30am To Bring: Photo ID & British Triathlon membership licence. Nonmembers will need to pay the day membership fee of 6 (CASH ONLY). Find your race number from the board, collect your race pack, security wristband, timing chip & Ballbuster hoodie. Race pack: Race number to be worn on your front & three sticky labels for your bike & helmet. The security wristband will give you access to the transition area.

6 ELECTRONIC TIMING Please collect a timing chip before you leave registration. Thread the timing chip through the Velcro strap which is then placed around your left ankle with the timing chip facing out. We will endeavour to provide all your timing splits but this is not guaranteed. Wear the chip on the opposite side to your chain set. If you lose your chip then there will be a charge of 35 to replace it so please don t lose it!

7 RUN The first run is one lap of the 8 mile circuit. BIKE Three laps of the 8 mile circuit. RUN The second run is one final lap of the 8 mile circuit. GONE LOOPY YET? See course map for the RUN ONLY drinks station.

8 OVERFLOW CAR PARK STAFF CAR PARK REGISTRATION CAFE TOILETS CAFE FINISH LINE BRITISH BIKE HIRE PARTNERS FIRST AID MAIN COMPETITOR CAR PARK TRANSITION ENTRANCE ONE WAY TURN ROUND POINT FOR VEHICLES ONLY CAR PARK ENTRANCE/EXIT LIMITED OVERFLOW CAR PARK

9 RACE STRATEGY RUN: BIKE: RUN: Start at a steady pace. Keep hydrated there is an Optimum Nutrition & water drinks station at mile 4. Please take extreme care on this hard and technical course. Adhere to the Highway Code at all times. The Race Referee & marshals will penalise or DQ any violations. Cut off time is 11am. If you have not completed the bike section by this time, you will not be allowed to start the final run. Final lap make sure you save enough energy otherwise it s a long 8 mile walk! We reserve the right to terminate your participation if you fail to comply with any of the above or are seen to be riding dangerously. Event Stewards and marshals are located out on route and will be clearly visible, they are there primarily for your safety. Please listen and obey their instructions at all times.

10 From start to finish participants will be expected to adhere to our cycling code as follows: The roads are open to live traffic and you must obey all Highway Code Rules and road regulations at all times, and Human Race Cycling Code. You must give way where applicable and you are fully responsible at junctions for ensuring that the road ahead is clear & safe to proceed (any action or indication by a steward present should not be taken as giving this information). You are requested to ride in single file where appropriate and no more than 2 abreast at any time. This event is NOT draft legal. You must adhere to BTF drafting rules at all times (see page 20 for more information). Please be aware of your fellow cyclists and other traffic users and obey all road regulations and highway signage. Additionally, there will be specific event signage along the route which will be put in place for your safety. These might include Caution, Slow, Single File, Keep Left amongst others. These will warn you of what is approaching on the highway - however they will not / cannot highlight every risk and so you must be alert & maintain awareness at all times. Please always indicate and signal your intention to stop, change direction or manoeuvre at a junction. If / where applicable, please do not pass through any red traffic lights but wait as directed. Similarly, if applicable, give way at pedestrian crossings to any persons using them. Be particularly careful of horse riders and horse-drawn vehicles, especially when overtaking. Always pass wide and slow. You should remain in control and ride according to your ability as well as the road conditions / environment. So think and look ahead to look out for any potential obstacles / risks coming up. This may include hidden dips and obstacles / hazards around corners - if you cannot see a good way along the road ahead of you or around a corner then slow down accordingly so you can respond / react if necessary. We reserve the right to terminate your participation if you fail to comply with any of the above or are seen to be riding dangerously. Event Stewards and marshals are located out on route and will be clearly visible, they are there primarily for your safety. Please listen and obey their instructions at all times.

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12 This event takes place on open roads and extreme care must be taken. Marshalls, first aid and other back-up services will be available until 1pm but you must ensure your own safety in this event. Please make sure that your bicycle is in good repair and that your tyres and inner tubes are in good condition punctures can & do happen and they can often have serious consequences on this type of course. There will be a bike mechanic in the finish area. We would also ask competitors to have a set of bike lights with them to aid your safety and visibility on the live roads in case the weather conditions are foggy. Please also dress appropriately and keep visibility in mind too There will be water and Optimum Nutrition products at the finish line.

13 A one-way traffic route will be in place on the Zig-Zag National Trust road leading up to Box Hill. During the race, cars will only be able to drive up Box Hill. Any cars trying to come down towards competitors will be turned around at the East Car Park. The East Car Park will be CLOSED to ALL to enable this to happen. First aid and marshal cover will be available until 1pm. If, in the opinion of the Event Director, the weather or conditions become unsafe for competitors, then a 16 mile running race may take place instead of the duathlon. The decision will be final and no appeals will be considered. Cut off time is 11am. If you have not completed the bike section by this time you will not be allowed to start the final run.

14 No mobile phones, personal stereos, MP3 players or ipods to be used in Transition or during the race at any time. Do not mark your position in Transition. No drafting allowed (riding behind another cyclist to save energy). Your cycle helmet is to be on and fastened before you touch your bike and remain done up until your bike is back on the rack. No cycling is allowed in Transition.

15 RELAY TEAMS Relay teams will have a different coloured race number. At registration, one member from the team can collect the race pack on behalf of the rest of the team. There will be one race pack and three wristbands per team which will be marked to identify who is completing the Run and/or Bike legs. You must tag each team member at the RACKED bike the timing chip is your baton. Cyclist: Make sure your helmet is on and fastened, wait at the bike. Once the timing chip has been exchanged, then remove your bike from the rack. After the cycle, place your bike back on the rack before exchanging the timing chip.

16 In the event of an emergency or problem during the event please contact Event Control based at the venue on the number below. EMERGENCY NUMBER: SWEEP VEHICLE: We will have a vehicle available out on the route to help you out with any issues and to pick you and your bike up should you not wish to carry on. MEDICAL/MECHANIC: There will be a medical presence at the start/finish venue and out on the route. There will be a bike mechanic near the finish line to help with any problems.

17 There is a café and toilets but unfortunately there are no changing, locker or showering facilities. Competitors will have a small space next to their bikes within transition to keep their bag. All bags are left at your own risk, please leave all valuables in your car. The Human Race help desk will be available for any race enquiries, which also sells race belts. You can hire a fully serviced and cleaned bike for BallBuster from our partner, British Bike Hire. They offer a range of bikes to hire or purchase including: leisure, hybrid, mountain, racing and triathlon specifications. Visit and book via the online portal or info@britishbikehire.co.uk for more information. Prize giving will be at 12.15pm near the café. Prizes will be awarded to: Male and female overall: Male and female 40-49: Male and female 50-59: Male and female 60+: Relay Teams: 1 st to 3 rd 1 st to 3 rd 1 st to 3 rd 1 st to 3 rd 1 st Male or Mixed & 1 st All Female

18 Our Official Sports Nutrition Partner, Optimum Nutrition, will be providing a range of product for the Ballbuster. On route there will be Gold BCAA Train + Sustain drink sachets to reduce tiredness and support your immune system, and a Protein Oats Flapjack bar as a quick and convenient source of carbohydrates and protein! Post event, you will be able to pick up an Optimum Nutrition Gold Standard 100% Whey Protein Shake to help with your recovery. Protein Oats Flapjack Bar A quick and convenient source of protein and carbs High Protein 20 g Complex Carbs from Oats Source of Fibre 295 kcal, 8.6g Fat, 37g Carbohydrates, 20g Protein Optimum Nutrition Gold Standard 100% Whey Protein Shake After exercising, your body uses protein to help repair and rebuild muscle fibres. Gold Standard 100% Whey protein is easily digested in the stomach, meaning it provides a fast delivery of protein to muscles. This is especially important immediately after training, when the muscle has been broken down. Whey is also a source of branched chain amino acids (BCAAs), including Leucine. Gold Standard BCAA Train + Sustain 5 g BCAAs in 2:1:1 ratio Vitamin C to support immunity Magnesium for muscle support Magnesium and vitamin C to reduce tiredness and fatigue Unique formula that contains Rhodiola rosea, Wellmune and a blend of electrolytes. Light, Refreshing and Easily Drinkable

19 We wish you the best of luck and can t wait to share the tales and experiences with you at the finish line! See you there. The Human Race Event Team