Iron Girl Seattle Women s Triathlon & 5K

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1 * Iron Girl Seattle Women s Triathlon & 5K Seattle, WA *Information as of 08/05/15

2 Welcome Letter On behalf of Iron Girl, I wish to welcome you to the 2015 Iron Girl Seattle Sprint Triathlon & 5K. This is my first time in Seattle and I am glad that the reason is to support so many amazing women as they accomplish their race goals this year. This year we are excited to be adding a 5K in addition to the Sprint Triathlon. It s our hope when more women see the passion within triathlon, the more they ll want to take the plunge! Being an Iron Girl is a lifestyle not a one-day activity! Please join us in making Iron Girl and triathlon part of your lifestyle! I would like to thank our sponsors and local partners including Pro-Motion Events, City of Seattle, Seattle Parks and Recreation Department and all our local help for their support to make this event a reality. In addition, I would like to thank the volunteers who give so much. Their effort and support helps each participant realize her Iron Girl dream. Please take a moment to thank the volunteers! Enjoy your time in Seattle and good luck to you for a safe and successful race! Kim Teter Operations Manager

3 Schedule of Events All event activities will take place at: Genesee Park Lake Washington Blvd & 43rd Ave S, Seattle, WA Seattle, WA Packet pick-up and bike check-in is available on Saturday only. Late registration will be available at packet pick-up. If you are registering on-site, please allow yourself 10 to 15 minutes to complete the process. Mandatory Athlete Packet Pick-up & Bike Racking: Saturday, August 22 Packet Pick-up 11:00 a.m. to 5:00 p.m. Course Talks* Saturday, August 22 12:00 p.m. and 3:00 p.m. *A presentation by My Swim Cap will follow both course talks. RACE DAY Sunday, August 23 5:00 a.m. Transition Opens 6:30 a.m. Transition Closes 6:45 a.m. Race Starts with Swim 7:00 a.m. 5K starts 8:30 a.m. Post-race café opens for athlete s only 10:30 a.m. Awards (start depends on availability of results)

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5 Expo Expo Location Genesee Park -Lake Washington Blvd & 43rd Ave S, Seattle, WA Expo Hours The expo is open on Saturday, August 22 from 11:00 a.m. to 5:00 p.m. and Sunday, August 23 from 6:00 a.m. to 11:00 a.m. The Iron Girl Seattle Expo is a free event and open to Iron Girl participants and all members of the surrounding community.

6 VIP Experience VIP Check-In Genesee Park Saturday, August 22 11:00 a.m. to 5:00 p.m. Pre-registered VIP attendees will need to check-in with Iron Girl staff at Saturday s expo. Look for the VIP flag at the participant check-in tents. VIP attendees will receive a VIP wristband, VIP parking pass, and Iron Girl gift at check-in. VIP Parking Genesee Park Show silver VIP wristband at entrance. VIP attendees will be directed to reserved parking. Please note that VIP attendees are encouraged to arrive early to avoid delays. VIP Viewing Areas Look for VIP tents at the beach and finish line. VIP attendees will receive an the week of the event with further instructions.

7 Parking Information Expo Parking: Bike Drop off Parking Options on Saturday, August 22nd ONLY include: Genesee Park Lot, Genesee Park Field, and Rainier Community Center Race Day Parking: Genesee Playfields race day ONLY 4316 S. Genesee St. Seattle, WA DUE TO ROAD CLOSURES ALL PARTICIPANTS MUST BE PARKED AT GENESEE PLAYFIELDS PRIOR TO 6:45AM. Race Day Road Closures 1. Lake Washington Boulevard near Genesee Park will be closed to all traffic at 5:00AM. 2. Genesee St will be closed at 43 rd starting at 6:45AM. Please note this closure will cut-off driving access to Genesee Park and parking at the Genesee Playfields rd between Genesee and Lake WA Blvd. will be closed completely to vehicles prior to 5:00AM and should not be used.

8 Parking Map

9 Race Information Participant Packet Pick-Up Information Please bring the following items with you to Athlete Check-In: Photo Identification USAT card to show proof of current USAT membership Triathlon Only If you signed up as a NON-USAT member we will have proof from online that you purchased this one day pass. Athletes that did not sign up as a NON-USAT member or did not bring their USAT card, one day passes will be $12.00 at the packet pick-up locations. *All of these items must be provided and no exceptions will be made! Athlete Wristband A wristband printed with your race number will be affixed to your wrist at athlete check-in. This band will identify you as an official participant and must be worn during the entire weekend. The wristband is required for medical identification purposes and allows you access to the transition area and post-race breakfast cafe. You will not be allowed to remove your bicycle and/or gear from the transition area following the race without your wristband affixed to your wrist. Please do not remove your wristband until after the awards banquet or you will be denied entry into the transition area. Timing & Withdrawing During Race You must wear your timing chip at all times while you are racing. 5K Participants: The timing chip is attached to the back of the bib. Triathlon Participants: Fasten the timing chip to your ankle and leave it on until after you finish the run. Volunteers will help you remove the chip at the finish line. If you do not start the race, you are responsible for returning the chip to the Iron Girl Timing Tent. If you drop out or are pulled from the race at any time, turn in your chip to a member of the race staff. It is essential that we know where you are on the course at all times for your safety and our peace of mind. If you are transported to any medical station, the medical staff will take responsibility for your chip. Your timing chip is a loaner. When you pick up your race number and timing chip, you are guaranteeing that you will return the chip to race management. NO CHIP = NO TIME!

10 Relay Information Packet Pick- Up Relay team members may pick up assigned packets individually. Relays will not be permitted to pickup packets for fellow team members. Each relay team member will be required to sign their own individual waiver. Timing and Chip Transfer Rules Relay teams will transfer the timing chip and ankle strap at the designated Relay Pen next to transition. The timing chip is the "baton" and you must hand off the timing chip to move forward to the next team member. Failure to do so will result in disqualification. Swim to Bike -Bike shall not be removed from bike rack until chip is properly transferred and attached to the next teammate. Bike to Run- Chip may not be removed until the Bike is properly racked in the designated spot. Run to Finish Relay team members may join the runner at the finish and cross the finish line together. If a relay team member drops out of any leg or fails to meet the given time allotment, the relay team will be able to continue the race with a time penalty. Body Marking Relay athletes will get body marked with race team number and the letter R denoting a relay team.

11 Race Day Information Race Morning Check-In Procedure Transition Area Hours are 5:00 a.m. to 6:30 a.m. Arrive early enough on race morning to set up your gear. Body marking will begin at 5:00 a.m. Do not number yourself expecting to bypass check-in. Do not apply sunscreen, oil, Vaseline or lotion until after you have been body marked. You will not be permitted in the transition area on race day without your wristband, swim cap, timing chip and your body marked. If you have misplaced any of these items, please see the transition area director for a replacement. Bike technicians and bike pumps will be available in the transition area on race morning. The transition area closes at 6:30 a.m. All participants must be out of the transition area and headed to the swim before this time. We will not allow anyone into transition after 6:30 a.m. so please plan to arrive in transition early. Race Bib Please do not wear your bib number during the swim. The bib numbers will not hold up for the duration of the race if they get wet. Please make sure that your race bib is on the front of you during the entire run portion. Aid Stations Run aid stations are located at the bike to run transition and also at mile 1 of the run course. There will be water and Nuun on the course. Bicycle Recovery Athletes will NOT be allowed in transition until after the last bike returns to transition. Weather Concerns In the case of severe weather on race day, you will receive direct communication through and the Iron Girl Seattle Facebook Page at

12 Course Map

13 My Swim Cap Swim Course 1/3 Mile Water Temperature We will take an official water temperature on race morning and announce it prior to the start of the race. USA Triathlon rules state that water must be 78 degrees or below for wetsuits to be worn. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit. Swim Waves Waves Age Group Start Time Cap Color Wave 1 60 and older, Charity 6:45 a.m. Powder Blue Wave 2 TRI BABES 6:49 a.m. Neon Pink Wave :53 a.m. Neon Red Wave :57 a.m. Orange Wave :01 a.m. Raspberry Wave A-K 7:05 a.m. Green Wave L-Z 7:09 a.m. Ocean Blue Wave A-K 7:13 a.m. Violet Wave L-Z 7:17 a.m. Pink Wave A-K 7:21 a.m. Yellow Wave L-Z 7:25 a.m. Blue Wave :29 a.m. Purple Wave and under/relays 7:33 a.m. Powder Blue Wave 14 Buddy Wave 7:37 a.m. Pearly Gold Please note that Iron Girl triathlons are USAT sanctioned events and Iron Girl participants who start in the Buddy Wave will be ineligible for age group awards. All Buddy Wave participant times will still be posted and all finishers will receive a medal on race day!

14 Swim Course Rules and Instructions Swim Course Continued 1. Each swimmer must wear a swim cap provided by Iron Girl. 2. No fins, gloves, paddles, or flotation devices of any kind are allowed. 3. Swim goggles or face masks may be worn. 4. No individual paddlers or escorts are allowed. The course will be adequately patrolled by boats, canoes, and paddle boards. 5. Any assistance required during the swim will result in disqualification if forward progress was made. Course officials and medical personnel reserve the right to remove athletes from the course if determined medically necessary. Note: any athlete electing not to race must notify the race officials. A full sweep of the course will be made directly behind the last swimmer. Visual aid will be provided by the lifeguards.

15 Bike Course 12 Mile BIKE COURSE This is a technical bike course that is flat, a climb, turns dips with beautiful views as you cross over Lake Washington. The bike cut off time is 2 hours after the last athlete has entered the course. Any athlete still on the bike course after this time will be removed from the race. Transition will reopen once the final participant is on the run course. Do not attempt to retrieve your bike from transition before then. Bike Course Turn By Turn 1. Exit the transition through the bike start onto Lake Washington Blvd. 2. Outbound cyclists head north on Lake Washington Blvd and proceed to Day Street. 3. Make a 90 degree left turn onto Day Street 4. Make an immediate 90 degree right turn onto the I-90 access road. (This is a particularly narrow and technical part of the course. All cyclists, in both directions, must ride single file on the I-90 access road. ) 5. Cyclists ride east at a gradual incline on the I-90 express lane to a turn-around point. 6. Cyclists then return to the finish on the same course and enter the transition area. Course Rules and Instructions Please understand that based on permits for the roads on the course and the safety of athletes involved, cutoff times must be respected for all Iron Girl events. 1. No tandems, recumbent, fairings, or any add-on device designed exclusively to reduce resistance are allowed. Any new, unusual, or prototype equipment will be subject to determination of legality by the event organizer/or Head Referee. 2. Position Rules: a. Absolutely NO DRAFTING of another bike or any other vehicle is allowed. b. Athletes must ride single file on the far right side of the road except when passing another rider. Side-by-side riding is not allowed. c. Overtaking riders may pass on the left for up to 20 seconds, but must move back to the right side of the road after passing. d. Riders must keep 7 meters (~4 bike lengths) distance between bikes except when passing. e. An overtaken rider must fall back 7 meters (~4 bike lengths) before attempting to regain the lead.

16 Bike Course Continued 3. A CPSC - Approved helmet, is required during the entire bike portion including in and out of the transition zone. Any athlete riding without an approved helmet or chinstrap not fastened may be disqualified. You must buckle your helmet before leaving the transition area to head out on the bike course. Your helmet must stay buckled until you have entered back into the transition area from the bike course. 4. No individual support is allowed. Friends, family members, coaches, or supporters of any type may not bike, drive, or run alongside an athlete; may not pass food or other items to athletes and should be warned to stay completely clear of all participants to avoid the disqualification of a participant. It is incumbent upon each athlete to immediately reject any attempt to be assisted, followed, or escorted. 5. Each athlete must be individually responsible for repair and maintenance of their bike. Assistance by anyone other than bike tech will be grounds for immediate disqualification. Each cyclist should be prepared to handle any possible mechanical malfunction. *NOTES: TECHNICAL SUPPORT VAN WILL BE ON THE COURSE TO ASSIST WITH EMERGENCY REPAIRS WHENEVER POSSIBLE; SUCH AS REPLACEMENT TUBES, TIRES, CHAINS, ETC. TECHNICAL VANS WILL BE ON THE COURSE THROUGHOUT THE DAY, BUT ARE LIMITED IN NUMBER. PLEASE BE SELF- SUFFICIENT. 6. Athletes are expected to heed directions and instructions of all race officials and public authorities. Failure to do so may result in disqualification. 7. Athletes may walk their bike if necessary, but may not make progress on the bike course unaccompanied by their bicycle. 8. Bike inspection is not mandatory and will not be provided at bike check-in, although technicians will be available. Athletes are ultimately responsible for their own bikes. However, race officials may at their discretion make final judgment as to the soundness of bikes. 9. HEADSETS OR HEADPHONES ARE NOT ALLOWED DURING ANY PORTION OF THE EVENT. 10. MEDICAL SUPPORT: If you need minor medical assistance, Sag Van will pick you up and take you to the medical tent. Alternatively, depending upon the medical emergency, ambulances will take you to the nearest hospital to receive treatment.

17 Run Course 3 Miles RUN COURSE: The run is mostly flat and will run along Lake Washington Blvd toward Seward Park and then back finishing at the south end of Genesee Park. The course will be marked well, and volunteers to help navigate the course. Water and Nuun will be on the course at mile 1 and 2. Run Course Turn By Turn 1. Exit the north field of Genesee Park on the east side of the transition area 2. Run southbound on Lake Washington Blvd toward Seward Park. 3. Turn around approximately at Orcas Street 4. Run northbound on Lake Washington Boulevard 5. Turn onto Genesee Way and run up a short hill to Genesee Street. 6. Run west on the westbound side of Genesee Street 7. Turn right onto the cement path adjacent to the gravel parking lot of Genesee Park Run Course Rules and Instructions 1. No form of locomotion other than running or walking is allowed. 2. Runners must wear their race number on front of them so it is clearly visible at all times on the course. Race numbers issued by Iron Girl identify the official athletes in the race. Shoes and shirt must be worn at all times and failure to do so may result in disqualification. 3. NO INDIVIDUAL SUPPORT VEHICLES OR NON-PARTICIPANT ESCORT RUNNERS ARE ALLOWED. This is an individual endurance event. Teamwork as a result of outside assistance, which provides an advantage over single competitors, is not allowed. Individual support vehicles or non-participant escort runners will result in disqualification. A non-participant escort runner includes participants who have withdrawn from the race, have been disqualified or have finished the race. Friends, family members, coaches, or supporters of any type may not bike, drive, or run alongside an athlete; may not pass them food or any other items and are warned to stay completely clear of all participants to avoid disqualification of an athlete. 4. It is incumbent upon each athlete to immediately reject any attempt to assist, follow, or escort. It IS permissible for an athlete who is still competing to run with other athletes who are also still competing. 5. Runners are expected to follow directions and instructions of all race officials and public authorities. 6. Friends and/or family members are not permitted to cross the finish line or enter the finish chute with participating athletes. For safety, ABSOLUTELY NO FAMILY, CHILDREN, SPOUSES, FRIENDS, FANS, ETC. ARE ALLOWED INTO THE FINISH AREA.

18 Post Race Information Medals All finishers will receive a medal. Awards Ceremony The awards ceremony will occur after the race (pending final results being available) and will be located near the finish line. The awards ceremony will start around 10:30 a.m. pending the official results. Race Results On race day you will receive a personalized with your results. Post Race Recovery The participant post-race café will open after the first finisher and will be located near the finish line. The Breakfast Café is for PARTICIPANTS ONLY. Race Photography FinisherPix is proud to serve as the official photographers for the 2015 Iron Girl Women s Event Series. Photos available to view and order online after the race. A few days post race you will receive an with your photos. What do you need to do for a good photo? 1. Have your race/bib number visible at all times. 2. Smile when you cross the finish line! 3. Visit at to view and order photos.

19 Thank You