Iron Girl Webster Sprint Triathlon Webster, MA. *Information as of 7/2/14

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1 * Iron Girl Webster Sprint Triathlon Webster, MA *Information as of 7/2/14

2 Welcome Letter On behalf of Iron Girl, I wish to welcome you to the 2014 Iron Girl Webster triathlon. I am passionate about this sport, and am honored to share this event with you. You will enjoy the calm protection of the fresh water swim course in Lake Chaubunagungamaug at Memorial Beach Park in Webster, the one-loop challenging bike course, and an out and back run course. The supportive crowds will gather throughout the Memorial Beach Park to view the swim start, swim finish, transition, run course and finish line in one location. I would like to thank the Town of Webster, Connecticut Police Department, Webster Police Department, Webster EMS, Memorial Beach Park, Massachusetts State Police, Commerce Insurance Company, Webster Fire Department, Webster DPW, 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 Webster and good luck to you for a safe and successful race! Sarah Frey Operations Manager

3 Schedule of Events PARTICIPANT PACKET PICK-UP AND LATE REGISTRATION Friday, July 18 4:00 p.m. to 7:00 p.m. Miles To Go Sports 160 Worcester-Providence TPK. Route 146, South Sutton, MA Saturday, July 19 11:00 a.m. to 5:00 p.m. Bartlett Junior Senior High School 52 Lake Parkway, Webster, MA Course Talk: 12:00 p.m. and 3:00 p.m. *Packet pick-up will not be available on race day Late registration will be available at each packet pick-up. Shirt sizes are not guaranteed for late registrations. If you are registering on-site, please allow yourself 10 to 15 minutes to complete the process. BIKE CHECK-IN Saturday, July 19 11:00 a.m. to 5:00 p.m. Memorial Beach Park 70 Thompson Rd, Webster, MA Sunday, July 20 5:00 a.m. to 6:30 a.m. Memorial Beach Park 70 Thompson Rd, Webster, MA RACE DAY Sunday, July 20 5:00 a.m. Transition Opens 6:30 a.m. Transition Closes 7:00 a.m. Race Starts with Swim 10:00 a.m. Awards (start depends on availability of results)

4 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 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. Fasten it 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!

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6 Parking Information Carpooling is encouraged. NO PARKING AT THE RACE SITE ON RACE DAY. Parking Option 1: Commerce Insurance Lots 15 Gore Road, Webster, MA (Intersection of Sutton Rd. & Gore Rd./Rte 16) This location is 1 mile to the race site. Shuttles run pre-race from 5am till 6:45am Then post-race from 9:15am till 11:30am Spectators welcome- NO BIKES ON SHUTTLE Parking Option 2: Parking is available throughout the neighborhoods and across from the race site. The best street parking is on Park Avenue near the elementary school. Please be respectful of the neighbors' property and do not park on property, block driveways or leave any trash. NOTE: NO PARKING ON THOMPSON ROAD OR ROUTE 16 THIS IS PART OF THE BIKE COURSE. CARS WILL BE TOWED.

7 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 Eternal 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 Webster Facebook Page at

8 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 handoff 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.

9 Chrisann Dalton Team CHOCOLATE MILK Captain JOIN THE TEAM AND WIN More than 20 studies support the benefits of recovering with the high-quality protein and nutrients in chocolate milk after a tough workout. Lowfat Chocolate Milk: Is a natural source of high-quality protein to build lean muscle Has the right mix of protein and carbs muscles and help return to peak potential Provides - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat.

10 Course Map

11 Water Temperature Swim Course 1/3 Mile 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. Swim Waves Swim Waves Age Group Start Time Cap Color Wave :00 a.m. Green Wave :05 a.m. Red Wave A-K 7:10 a.m. Purple Wave L-Z 7:15 a.m. Yellow Wave A-K 7:20 a.m. Pink Wave L-Z 7:25 a.m. Orange Wave :30 a.m. White Wave 8 29 & under, Relays 7:35 a.m. Blue Swim Course Rules and Instructions 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. Swim to Bike Transition After the swim, you will be directed through the timing chutes to the swim to bike transition. Personal nutrients are permitted if carried on you or your bike. No friends and family on the bike and run courses.

12 Bike Course 12 Miles LIV GIANT BIKE COURSE Enjoy a single loop bike course that travels around Lake Chaubunagungamaug. You can say you rode your bike in Massachusetts and Connecticut on race day. The bike cut off time is 2 hours. Any athlete still on the bike course after this time will be removed from the race. Bike Course Turn By Turn 1. Exit Transition at Bike Out near boat ramp on paved road and follow park property to Thompson Rd. 2. Turn right onto Rt. 16 and follow Lower Gore Rd. to end of the road (going down steep hill) 3. Turn right to East Thompson Rd 4. Turn right onto Sand Dam Rd and follow it until you turn right again onto Thompson Rd. 5. Follow Thompson Rd back to park property and continue to 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.

13 Bike Course Continued 3. Each athlete must wear the Iron Girl issued race number at all times while on the bike course and the run course. The bike number must be placed low on your back where it is clearly visible. Folding or cutting race number or intentional alteration of any kind is strictly prohibited. Race belts may be worn during the bike. 4. 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. 5. 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. 6. 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. 7. Athletes are expected to heed directions and instructions of all race officials and public authorities. Failure to do so may result in disqualification. 8. Athletes may walk their bike if necessary, but may not make progress on the bike course unaccompanied by their bicycle. 9. 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. 10. HEADSETS OR HEADPHONES ARE NOT ALLOWED DURING ANY PORTION OF THE EVENT. 11. 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.

14 RUN COURSE: Run Course 3 Miles The course is in the park and out in the community. Eternal Water and Nuun will be on the course at mile 1. Run Course Turn By Turn 1. Exit transition area and follow park road to Thompson Rd 2. Turn left onto Thompson Rd 3. Turn left onto Birch Island Rd 4. Turn Right onto Birch Drive 5. Turn right again onto Pavilion Ave 6. Follow Pavilion Ave to Cedar Dr. 7. Turn right into Birch Dr. returning to Birch Island Rd 8. Turn Right onto Thompson Rd. 9. Follow Thompson Rd back to park road and finish line Run Course Rules and Instructions 1. No form of locomotion other than running or walking is allowed. 2. Runners must wear their race number in front of them 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.

15 Pure & Pristine Imported from Earth Eternal water comes from the most pure & pristine sources on earth. Our waters voyage takes it through layers of ancient rock and sandstone to a vast underground aquifer. During this natural filtration process, Eternal Water absorbs essential minerals making it Naturally Alkaline. These layers of rock also provide a natural barrier from any environmental pollutants, providing a pure and uncontaminated source of water. It arrived in this bottle as nature intended - Eternally Pure sourced from protected underground springs eternalwater. com

16 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 transition area at Memorial Beach Park. The awards ceremony will start around 10:00 a.m. pending the official results. Race Results On race day you will receive a personalized with your results. Post Race Recovery Got Chocolate Milk? is proud to be the Official Refuel Beverage of the Iron Girl Event Series. The participant post-race Breakfast 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 2014 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.

17 Thank You