CONTENTS PRE-RACE INFORMATION RACE DAY INFORMATION POST RACE INFORMATION

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2 CONTENTS PRE-RACE INFORMATION Race Week Schedule Directions Accommodation Parking and Shuttle Buses Checklist Registration Race Pack Bags Racking Timing Race Briefing Expo & Merchandise Mechanical Support Massage Practice Swims Withdrawal Rules & Regulations Cut Off Times RACE DAY INFORMATION Transition Rolling Swim Start SwimSmart Bike Drafting Mechanical Support Run Feed Stations POST RACE INFORMATION Finish Bike and Bag Collection Results Lost Property Awards Photography World Championship Qualification Relay Team Instructions Social Media 2

3 Race Week Schedule Friday, 18th August :00 17:00 Athlete Registration Dun Laoghaire 09:00 17:00 EXPO & Official IRONMAN Merchandise Store Dun Laoghaire 09:00 17:00 Rolling Race Briefing Dun Laoghaire Saturday, 19 th August :00 13:00 Athlete registration Dun Laoghaire 08:00 17:00 EXPO & Official IRONMAN Merchandise Store Dun Laoghaire 08:00 13:00 Rolling Race Briefing Dun Laoghaire 10:00 11:30 Official Swim Practice (registered athletes only) & Arena Wetsuit Testing Sandycove, Dun Laoghaire 09:00 16:00 Transition 1 Open for Bike, Red & Blue Bag Check In Dun Laoghaire Recommended times to rack to save long delays 09:00 Race numbers :00 Race numbers :00 Race numbers :00 Race numbers :00 Race numbers :00 Race numbers :00 Pro briefing Dun Laoghaire Sunday, 20 th August :00 Park & Ride Car Park Opens Chesterfield Avenue 04:00 06:30 Shuttle Bus Pick Up from Phoenix Monument to Dun Laoghaire Phoenix Park (Phoenix Monument) 05:00 06:50 Transition Opens Dun Laoghaire 07:00 IRONMAN 70.3 Dublin Starts Sandycove, Dun Laoghaire 08:00 10:00 Spectator buses return to Phoenix Park Dun Laoghaire 09:00 19:00 Official IRONMAN Merchandise Store Phoenix Park, Finish Area 14:30 18:00 Transition 2 Open for bike & bag collection Phoenix Park, Papal Cross 17:15 Awards & World Championship Slot Allocation Phoenix Park, Athlete Village 3

4 Venues for IRONMAN 70.3 Dublin Swim Start Race Village & Transition 1 Sandycove Point, Dun Laoghaire, Co Dublin Newtownsmith Park, Marine Parade, Dun Laoghaire, Co Dublin Transition 2 Papal Cross, Phoenix Park, Dublin 8 Race Finish Chesterfield Ave, Phoenix Park, Dublin 8 Dun Laoghaire Parking Phoenix Park Parking Harbour Car Parks charges apply Chesterfield Avenue Accommodation & Travel Whether it is your 1 st IRONMAN 70.3 or your 10 th, Nirvana allow you to fully focus on your training in the lead up to the race, and then concentrate on swimming, biking and running to IRONMAN 70.3 glory! As well as having the knowledge that matters, Nirvana have been chosen as the Official European Travel Partner for good reason. Their dedicated events team, with over 15 years experience of triathlon travel, provide all of the necessary services to ensure all competitors and spectators enjoy their IRONMAN trip as much as possible. Nirvana can provide you with any of the following event travel services: Access to race entry slots, even for sold out IRONMAN events; Race entry cancellation insurance, which covers you against injury or illness; Fully protected flight booking service, including bike carriage; Thoroughly inspected event locality ahead of the event, selecting the best hotels; Bike storage in your guest bedroom or a secure storage room in your hotel; Destination airport meet and greet service, with return airport transfers; Event transportation services, if applicable to the event location from your accommodation; Professional overland bike transportation for European events from the UK, Ireland & Portugal; Professional bike mechanics and masseurs, exclusive to Nirvana clients; Bike course familiarisation tours; Use of cycle track pumps in your hotel & in transition prior to the race start; Experienced event crews, at the race, to assist you throughout your stay To find out more about what Nirvana can offer you, please visit or ironman@nirvanaeurope.com 4

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6 Getting to Dun Laoghaire Dublin is surrounded by the M50 motorway, all national roads heading to Dublin are connected to the M50. Dun Laoghaire is located about 4 miles inside the southern side of the motorway. The closest National road is the N11. If you're heading north on the N11, turn off at the Ballybrack exit and follow the signs all the way in to Dun Laoghaire, it's a straight run with a couple of roundabouts. From the city centre there are two main options, as we call them the top road and the bottom road. The top road is the N11 and takes you out via Stillorgan, turn left when you get to Foxrock church and head straight for Dun Laoghaire along Kill Lane. The bottom road takes you out via Blackrock on the R118, you need to take a left at Temple Hill onto the R119 (Monkstown Road) to head for Dun Laoghaire. Both routes are well sign posted. Finding the M50 Dublin's main ring road is well signposted. When you leave the port you will end up at a T junction on a railway bridge, take a right here followed by an immediate left at the apartment block, go straight through the next set of lights at Georges Street, continue up York Road and straight through the next set of lights at Mounttown until you get to the roundabout at Monkstown Farm, go left (2nd exit) onto Glenageary Road Upper, at the next roundabout take the third exit (Sally Glen Road), continue to the next roundabout in Killiney, go straight through here (2nd exit) and continue straight. You'll then reach a dual carriageway, keep going straight until you reach the M50, this sounds more complicated than it is. Parking - Saturday Marine Parade in Dun Laoghaire, adjacent to transition, will be closed to traffic so athletes should park at the Harbour or other car parks in the town centre and walk to the transition area. Race Day Shuttle Bus Services Phoenix Park to Dun Laoghaire A race day shuttle bus service will run from Phoenix Park (Phoenix Monument), Chesterfield Avenue from This enables athletes to park near the finish and catch the bus to the swim start. Buses will leave as they fill up. Athletes will be given priority on the early buses however spectators can use these buses also. Last bus departure is 06:00 to get to Dun Laoghaire. The start will not be delayed under any circumstances for any later arrivals of buses or athletes it s your responsibility to get to the start venue on time. The shuttle bus ticket prices will be structured as follows: Athletes Free Spectators 8.00 purchased in advance from Athlete Services in Registration (includes spectator return) Children 2 12yrs - 4 Children under 0-2 Free Dogs Guide dogs only THERE IS NO TICKET PURCHASE ON THE DAY. Dun Laoghaire to Phoenix Park From 08:00 to 10:00 spectator buses will depart from Dun Laoghaire and return to the Phoenix Park. Spectators can then walk to Knockmaroon Gate which will be a spectator hot spot at the end of steep climb and 85km point of the bike course. From Knockmaroon Gate it is a short, uphill walk to the Run Course and Finish line. 6

7 All World Athletes All World Athletes 2017 (best 10% of each Age Group) will receive the following onsite benefits: Priority bike racks (low bib numbers after Pro Athletes) Priority access to athletes registration (separate AWA branded desk) Priority access to bike check-in (separate AWA branded line) All World Athlete logo on race bib Inclusion in event program on screen (Athlete Welcoming and Awards) BECOME A MEMBER TODAY! CREATE YOUR IRONMAN ATHLETE PROFILE > LINK YOUR CLUB MEMBERSHIP > EARN POINTS FOR YOUR CLUB AND ENJOY GREAT MEMBER BENEFITS. EMEA TRICLUB CHAMPIONSHIP QUALIFER SERIES - Clubs compete across 17 EMEA qualifying events in a bid to secure a top 3 podium spot and qualify for the EMEA TriClub Championship final in Barcelona, Calella in May WORLD TRICLUB CHAMPIONSHIP RANKINGS Affiliated members earn points for their club at all races throughout the season with live club rankings available online at ironman.com. A World TriClub Champion is awarded in each division at the end of every year. TRICLUB PODIUM - The 1st 2nd 3rd placed Clubs in each division are awarded on site. TRICLUB VILLAGE - Book your Club tent spot and be amongst the best spectator atmosphere on course TRICLUB SWIM CAP - TriClub athletes racing at the qualifying events will receive an official TriClub swim cap BRING MORE GET MORE - The three clubs with the most participants will win priority bike racks, Meet & Greet with a Pro Athlete and reserved seating at the awards ceremony. TRICLUB PRIORITY - Priority registration for TriClub members at selected events TRICLUB CONNECT - Join the online TriClub community for the latest updates and insider tips TRICLUB DISCOUNTS - TriClub members receive a special discount at the European IRONMAN Online Store 7

8 Checklist Below is a list of items we recommend you bring with you to the race. The items in red are mandatory for IRONMAN 70.3 Dublin: Photo ID Race Licence or Day Licence Warm Clothing Wetsuit Swim Goggles Lubricant Trisuit/Clothing Cycle shoes Bike Tools Race Number Belt Bike Water Bottles Bike Bike Helmet Spare inner tubes Bike Pump Nutrition Running shoes Socks Sunglasses Sun Cream Hat Registration Registration is open: Friday 18 th August 09:00 17:00 Saturday 19 th August 08:00 13:00 It is compulsory that athletes register and collect their race packs within the times stated on the Race Week Schedule. There will be no late registrations, please take this into consideration when organising travel. Athletes will receive an athlete backpack containing the following; Race number ID wristband Swim Cap Helmet sticker Bike Sticker Transition bags Bag stickers Number tattoos Athletes will sign a waiver and provide their Race Licence from an ITU-affiliated national governing body or have purchased a Triathlon Ireland Day Licence before they are able to complete registration. Please do this in advance online here. It will not be possible to purchase this on the day. Race Pack ID Wristband Your wristband with your race number printed on will be placed on your wrist in registration, you must wear this wristband at all times from this point until the Awards Ceremony on Sunday as this is essential to gain you access into the athlete only areas. Relay Teams will be issued with three wristbands. Race Numbers You will be issued a sheet of stickers; these are for you to number your kit with. Your bike, helmet and bags must have your race number stickers on them. You will also have a race number to wear on your back for the bike and front for the run. You can use safety pins if you wish. However because you need to change the position in transition it is strongly recommended that you get a race belt which saves you time, allows you to easily switch clothing and avoids putting holes in your clothing. 8

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10 Tattoos You will also have two temporary race number tattoos in your race pack. The number tattoos are for your arms, between your shoulder and elbow. We recommend you apply both tattoos at home the night before or morning of the race. These tattoos are optional and do not need to be worn. Please follow the instructions on the back of the tattoos carefully. Bags You will be issued with three bags at registration. Ensure that you stick the numbered stickers on the bags firmly before you put your gear in them. You will not have access to your blue or red bag prior to the race start on Sunday, so you must ensure that all the items you need are in the bags on Saturday when you rack. Please note that you cannot mark these bags, other than with your race number sticker. Any marking will be removed by the referees and may result in a penalty. You must bring your bike, blue bag and red bag to Transition in Dun Laoghaire on Saturday during the times stated in the race week schedule. Your red bag will be transported to Phoenix Park for you and hung on the bag rack this is mandatory. Blue Bike Bag This bag should contain the kit you need for the bike discipline, including your helmet and race number on a number belt. After you have used your blue bike bag for your swim-to-bike transition, use this bag to pack your swim gear in. Leave this bag in the drop off zone after the exit to transition and it will be transported to Phoenix Park for you to collect after the race. Red Run Bag Should contain the kit you need for the run discipline. After you have used your red run bag for your bike-to-run transition, use this bag to pack your bike gear in, including your helmet. You must then hang the bag back on the appropriate hook before you exit transition on the run, or risk a penalty. These will be available to collect from Transition 2 in the Phoenix Park from 14:30 to 18:00. White Gear Bag This is your after race bag, it is for you to put any additional clothing you wear before the race and anything you may require after the race. There will be a white bag drop off outside transition in Dun Laoghaire. This bag will be transported back to the athlete village in the Phoenix Park for you to collect after you finish. You can if you wish give your white bag to your spectators who can then return the bag to you after you finish. NB do not put valuables or over fill the bags. IRONMAN are not responsible for the contents of the bags. 10

11 Racking Saturday 19 th August 09:00-16:00, Transition 1 On Saturday, you must bring your bike, blue and red bags at the same time at Marine Parade, Dun Laoghaire. You will rack your bike on the numbered position and hang your bag on the appropriate hook in transition. There will be a rolling race briefing in the transition tent that you should watch for all information on the event. You will collect your timing chip when you exit transition and then drop your red bag at the bag transport trucks. These will take your red bag to T2 in Phoenix Park where it will be hung on the appropriate hook in the change tent. Be ready before you get to the entrance to transition. You must have your helmet on with the strap fastened and wearing your race number, your race number stickers on the bike, helmet and blue bag and your corresponding wristband will be checked as you enter transition. Without all these items, you will not be able to rack your bike and bag. Athletes are responsible for ensuring that their bike and helmet are in safe, working order, IRONMAN will not be responsible for any bike failures. When racking your bike take your time to familiarise 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. Security will be onsite overnight on Saturday and on Sunday morning. Timing You collect your chip in transition on Saturday when you rack your bike and blue bag. Make sure you collect this when leaving transition when racking you bike and blue bag. Your timing chip is on loan to you, failure to return the chip will result in a fee being charged. You need to wear your chip on your left ankle during the entire race. Timing results will show your swim time, bike time, run time, finish time, transition 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 issue you with a replacement so you can continue the race. 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. Teams the timing chip must 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. 11

12 Race Briefing Friday 18 th August 09:00 17:00 Saturday 19 th August 09:00 17:00 The race briefings will operate as a rolling presentation in the change tent in T1. During the times on the race week schedule. It is mandatory to attend one of these briefings. These briefings contain last minute updates on course, conditions and other instructions. Official Expo and IRONMAN Merchandise Store There will be an official EXPO at Dun Laoghaire open at the following times on Friday and Saturday: Friday 18 th August 09:00 17:00 Saturday 19 th August 08:00-17:00 On Sunday the IRONMAN Merchandise Store will relocate to Phoenix Park: Sunday 20 th August 09:00-19:00 Please take time to visit the exhibitors and show your support. See below a list of exhibitors already confirmed for IRONMAN 70.3 Dublin: Athlete Development Compressport Powerbar Arena Normatec Skechers Craft Dublin Council Wheelworx Air Relax Mechanical Support You need to ensure your bike is road worthy before you get to the race venue. Wheelworx bike store will be at the EXPO in Dun Laoghaire as well as Sunday morning in Transition to help with minor last minute issues. Please report to the bike mechanics should you require assistance. Note that athletes must be able to repair a puncture without assistance and should carry spare inner tubes and tools. IRONMAN will provide mobile and static support for other issues that athletes cannot fix themselves but these staff are not on call and we cannot guarantee that they will be available to assist with a problem. You may accept parts and advice from other athletes or race staff, you cannot take items from members of the public and must complete the bike on the same frame that you started the event. Massage There will be on site massage after the event in the athlete village at Phoenix Park. The post-race massage on Sunday is available free of charge from 11:00 17:00 12

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14 Pre-Race Practice Practice Swim & Arena Wetsuit Testing Saturday 19 th August 10:00 11:30 The swim practice will take place at the official swim start of IRONMAN 70.3 Dublin. All athletes must have registered and collected their athlete wristband from registration before they are able to join the swim. Athletes without a wristband cannot enter the water. Athletes must wear their Official Swim Cap provided in registration. All athletes need to exit the water after their practice promptly; entry to the swim will be closed 15 minutes before athletes are due to exit the water. We would encourage athletes to swim during the practice time only. Swimming at any other time is done at the athletes risk and no safety is provided. Cycling We recommend that all athletes take the time to cycle or drive the course. It is the athlete s responsibility to know the course on race day. The bike course will be closed to traffic on race day. Running The run course will not be marked until race weekend, the course is generally flat and on a good paved surface within the Phoenix Park. You can run around the grounds at any time, however sections of the course are generally open to traffic. Withdrawal Pre-Race If you wish to withdraw from the race prior to the race start (after you have registered) please inform the help desk at registration and return your timing 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 all athletes are accounted for and we know you are safe. Race Day If you decide on race day that you are not going to start then dublin70.3@ironman.com to inform the team. During the race Any athlete withdrawing from the race must report it to a staff member, please ask for the team leader of the area you are in. They will take your details and report them to the race office. Any athlete who fails to report their withdrawal may result in suspension from future IRONMAN events. Athletes who receive medical assistance from our medical team are exempt from this rule. 14

15 Rules and Regulations 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. PLEASE NOTE THE FOLLOWING LOCAL RULES - Littering will result in a disqualification - Race numbers must be worn on the bike - Any graffiti painted on the road will result in disqualification of the athlete (chalk can be used) General Rules Outside assistance is not allowed. Friends, family members, coaches or supporters may not bike, drive or run alongside an athlete, may not pass food or other items to an athlete except at the run Personal Needs zone. No ipods, video recording, listening or recording devices are allowed Athletes who are abusive or rude o Race Officials will be disqualified Athletes who fail to follow instructions of a Race Official will be disqualified If, in the view of the Race Officials, an athlete is unable to complete that section of the course within the cut off time, they may be withdrawn from the race immediately. Penalties will be issued by referees, as well as a team of motorcycle marshals on the bike course using the card system below. Yellow Card is a 1 Minute Penalty. You must report to the penalty box in the transition area Blue Card 5 Minute Penalty. You must report to the penalty box in the transition area, to serve the time penalty (3 blue cards will result in disqualification) Red Card Disqualification The penalty box will be situated in transition. If you break a rule on the course a referee will show you a card and report your race number to the penalty box staff. When you enter transition you must stop at the penalty box to report your number and the penalty that you are serving. Failure to report to the penalty box or serve the required penalty after being shown a card will result in disqualification from the race. If you are in any doubt over whether you were shown a card or not, it is better to report to the penalty tent, serve the penalty, which allows you to complete the event, than be disqualified for not serving a penalty. 15

16 SUMMARY OF GENERAL COMPETITION RULES PENALTIES 16

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18 Cut Off Times You will be individually timed based on your start time, registered electronically when they enter the swim. You must then complete each discipline within the times indicated below which will be enforced in T1 and T2 based on your individual start time. Anyone failing to complete the sections of the course within the times specified may not continue in the event. You may also be stopped on the course if you fail to maintain a pace necessary to reach the transition within the overall cut off times. These intermediate cut offs are based on the last starter, doing a full 1 hour 10 mins swim and taking the full 5 hours 30 mins on the bike. Swim The cut-off time for the swim is 1 hours 10 mins from your start time. If you do not make the swim cut-off, you may not start the bike leg. Bike The overall cut-off time for the bike is 5 hours and 30 minutes from your start to reach T2 in Phoenix Park. In conjunction with the overall bike cut-off time, there will be three intermediate cut-offs on the bike course. These are in accordance with the approved traffic plan that coincide with the opening of the public roads to traffic. These will affect athletes who are outside of the time required to make the 5 hour 30 minute cut-off. 09:50 12km East Link Bridge north 10:15 21km Knockmaroon Gate 11:25 46km Kilcock turn around 12:30 70km Dunboyne Athletes who do not make these cut-offs may not remain on the course. They will be collected by the sweep vehicles. If you do not make the bike cut-off, you may not start the run leg. Run Besides the official overall run cut-off time, there will be an additional cut-off on the run course. The cut off will be at the 14k mark at 15:30 any athlete who has passed this point will proceed to the athlete village. 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 ed after the race based on final timing verified by timing company because you failed to complete the swim, bike or run in the required time from your start. 18

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21 RACE DAY INFORMATION Transition We recommend you arrive in transition a minimum of 90 minutes before the swim start and note that transition closes at 6:50 before the first race start. It is better to be prepared and relax before the race than to be rushing to get ready if you are running late. You will have access to your bike, but not to your blue bag prior to the race start. Now is the time to put your drinks bottles and nutrition on your bike, check it is in the right gear to start and pump up your tyres if needed. Again take this time to familiarise yourself with your surroundings, where your bike is located etc. Do not attempt to mark your bike or bags, any markings will be removed by race officials. Transition will close at 06:50 prior to the swim start. You will be called to the holding pen close to your swim start time. IT IS YOUR RESPONSIBILITY TO BE ON TIME FOR YOUR START. 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 time is allowed to try and get you a replacement. There will be a rolling swim start system in Please self-seed yourself based on your predicted swim time according to the signage in the holding pen. The swim is one lap anti clockwise course. Your swim will start from Scotsman s Bay slipway in a rolling start. Each athlete will receive an individual start time based on when your timing chip crosses the mat just before you enter the water. We strongly advise that you seed yourself based on your swim ability according to the signage in the holding pen. There is no advantage to starting early if you are not a strong swimmer. The swim, bike and finish line cut offs will be applied to your start time. Swim exit will be via a floating pontoon in open water and a 25-meter walkway to the promenade. Please take extra care on the walkway. Volunteers will be on hand to assist you. There will be a table at the swim exit for glasses, inhalers etc. Please place your item in a plastic bag provided and write your race number on it. 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. Athletes have 1 hour 10 minutes to complete the swim course based on your 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. If you are not an experienced open water swimmer, we strongly recommend that you: a) Ensure that you place yourself at the back of the wave start area/ in water wave. b) Stay clear of the mass of athletes and allow them to set off at the gun. Letting the start area clear for a few seconds will enable you to get into some clear water. 21

22 c) Stay calm. d) If you run into trouble, lie on your back and hold an arm in the air to attract the attention of a kayak, which will come to you. You may hold onto the kayak to catch your breath and then continue swimming, always following the kayakers instructions, however if it is necessary a rescue boat will come to return you to land. A wetsuit is mandatory 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. 22

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25 Bike Course The IRONMAN 70.3 Dublin bike course is a one lap course taking you from Dun Laoghaire, along the coast, through the heart of Dublin City Centre and then heading west to the towns of Kilcock and Dunboyne. The bike route then brings you back into the Phoenix Park. The Bike course is generally flat with some rolling hills. Click here to view the online interactive map of the course. Athletes have 5 hours 30 minutes after their start to complete the bike course. 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 left side of the road near the verge except when passing another cyclist. Do not cross the centre line. 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. Please be aware that you could be DNFed after the race based on final timing verified by the timing company which shows that you failed to meet the cut off applicable to your start. Please note the bike cut-off times will be strictly enforced Please take extra care of the speed bumps on the Lower Road on both the out and back sections Any cyclist returning to the Lower Road post 10:30 will be cycling inwards towards the Phoenix park on the right-hand carriageway (the same carriageway they came outwards on). Some cyclists will be asked by race officials to move from the left-hand carriageway to the right-hand carriageway in a safe manner during the changeover period. 25

26 Drafting Drafting is when you enter someone s slip stream. The minimum distance between two athletes is 12 metres measured from the leading edge of the front wheel. An athlete may enter the draft zone of another athlete, but must be seen to be progressing through that zone. A maximum of 25 seconds will be allowed to pass through the zone of another athlete; if you remain in this zone without overtaking, you will receive a blue card. 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. Re passing by the overtaken athlete prior to dropping out of the draft zone will incur in a drafting penalty. Athletes cannot block another athlete from passing. Draft Zone 12m 25 seconds Mechanical Support on course There will be Wheelworx Bike mechanics on course to assist with more serious mechanical issues. The mechanics and race officials will not assist with repairing punctures and you should be selfsufficient 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. The mechanics will be following the course and are not on call. 26

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29 Run Course The IRONMAN 70.3 Dublin Run course is a flat three lap course on tarmac. The course is only marked during race week. Athletes have 8 hours 30 minutes after their start to complete the race. No form of locomotion other than running, walking or crawling is allowed. Please be aware that you could be DNFed after the race based on final timing verified by timing company which shows that you failed to meet the cut off applicable to your start. 29

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31 Race day nutrition tips When it comes to nutrition, every athlete is different. Some prefer solid food before a race, while others might just want fluids. However, there are some general guidelines that are applicable to most triathletes. Here are some tips from PowerBar for your big day: 3-4 hours before competition avoid food that is hard to digest so for example food that is very high in fat, too spicy or high in fibre. Good choices would be: easy-to-digest breakfast cereals with banana and yoghurt (providing you are not lactose intolerant) or white bread with jam. In the last hour leading up to an IRONMAN event have a carbohydrate-rich snack and fluid for the optimal preparation. Rice cakes with honey, a ripe banana, white raisin bread or sports bars, such as e.g. PowerBar ENERGIZE bars are ideal choices in combination with sufficient fluid, as well as the PowerBar ENERGIZE WAFER, which you can find in your starter pack. Crucial for a successful and maximum performance during a race, you must supply your body continuously with the right and sufficient amount of fluids and carbohydrates. The individual s fluid need during endurance activities depends on various factors, e.g. duration and intensity, climatic conditions and sweating rates. A general hydration strategy for endurance events lasting longer than 60 minutes is to drink amounts of circa ml/hour, consumed regularly in small quantities over each hour (e.g. 150ml every 15 minutes). The recommended carbohydrate intake for an event lasting longer than 3 hours, like an IRONMAN race, lasts up to 90g of carbohydrates per hour. The following examples show how sports nutrition strategies for a half distance and a long distance race could look like: Last but not least: Never try something new on race day! For more detailed information on sports nutrition for triathletes you can also have a look at the PowerBar Nutrition Coach for Triathletes here. PowerBar Europe GmbH,

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33 Feed Stations Bike There will be three Feed Stations on the bike course. Each Feed Station will contain the below: PowerBar Isoactive Isotonic Sports Drink- Orange PowerBar Energize Bars Mango tropical or Cookie & Cream Water Bananas Drink from these Feed Stations will be handed out in bike specific drink bottles. Run There will be three Feed Stations on the run course approximately 1.5 miles apart. Each Feed Station will contain the below: PowerBar Isoactive Isotonic Sports Drink- Orange PowerBar Gels Blackcurrant or Lemon & Lime Water Cola Redbull will be served diluted ratio 1:1 at selected aid stations in on the course Bananas Drink from these Feed Stations will be handed out in cups Cups and gels should be thrown in the bins provided not on the ground. Athletes will be disqualified if caught littering by a Race Official. For a full nutrition guide click here Ready Reckoner click here Personal Needs As a change for the 2017 season there will be NO personal needs zone on the run course. As per previous years we will not have personal needs on bike course. 33

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36 POST RACE INFORMATION Finish Line and Athlete Recovery IRONMAN and ITU rules state that spectators cannot cross the finish line with you. If an athlete comes down the finish line with a spectator they will be disqualified. Please ensure your spectators are aware of this it is for safety as well as fairness to other athletes. After you have finished the race you will receive your medal at the finish line and then enter the recovery area. Here you can help yourself to some food and drink. Your white bags and finisher t shirts will be in this area. Your timing chip will be taken from you here. The recovery area is an athlete only area. Bike and Bag Collection Transition will open at 14:30 for collection of bikes and bags. You will need to show your wristband with corresponding number to your bike and bag to take your items from transition. It is recommended that you check you have all your items before you leave transition. All equipment must be collected by 18:00. Results Results will be available live on 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 16:00. Queries after this time must be ed to dublin70.3@ironman.com with full details. All queries are compiled and resolved with the timing company within 7 days of the event. Lost Property Lost property will be at the Athlete Services desk in Registration. If you are missing an item please check with lost property before 17:15 on race day. If you find an item please take it to lost property so its owner can retrieve it. Items will not be posted after the event so check all your belongings before you go home. Awards There will be awards for the top 3 male and female athletes in each age group and top 5 male and female professional athletes. Awards WILL NOT be posted so if you would like your award please be present at the Award presentation in the athlete marquee at 17:15 on race day. Photography FINISHER PIX NEVER FORGET YOUR RACE! Your race is in safe hands! FinisherPix will be at the IRONMAN 70.3 Dublin to cover your race hours after the end of the race your personal race photos will be available here: 36

37 The 2018 World Championship will be held in Nelson Mandela Bay, South Africa on 1 st & 2 nd September 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 finalised 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. Below is the slot allocation based on 2016 s event, this is for use purely as a guide, slot allocation is calculated by the number of athletes who actually start on the day, not the number registered. Category Slots Category Slots M F M F M F M F M F M F M F M F M F M F M F Athletes must be present 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 $ USD + 8% Active Fee. Payment by credit or debit card only. 37

38 RELAY TEAM INSTRUCTIONS The majority of information in the individual Athlete Guide will apply to relay teams, with regard to timings and requirements to register and rack. Where there are variations due to the team logistics, we have provided the information below. Registration Registration for all athletes will take place on Friday and Saturday. It is compulsory that all relay team members register and collect the team s race pack within the times stated on the Race Week Schedule. Each member will need their ID and will be required to sign a waiver. One person in the team must hold a race licence from ITU-affiliated national governing body or one person must have purchased a One Day Licence membership for the team from Triathlon Ireland online please see here. Teams will confirm the details of their athletes at registration, if there are any changes to be made this will be done at the Help Desk. If all of the team members cannot attend registration prior to race day there must be no changes and a completed waiver must be printed and signed by each athlete in order to receive the race pack. Please download this here. In this instance one member must also present 1 Race Licence for the team and be able to confirm emergency contact information for all athletes. Teams will receive 3 athlete backpacks and 1 pack containing the following; Swimmer Cyclist Runner ID Wristband ID Wristband ID Wristband Blue Transition Bag Red Transition Bag White Transition Bag Bag Sticker Bag Sticker Bag Sticker Swim Cap Helmet and Bike Stickers Timing Chip Race Number Rules & Regulations Please make sure that you are familiar with the General Rules for IRONMAN and the specific rules that relate to each discipline for the relevant athlete, these are contained in the Athlete Guide. It is the responsibility of each team member to understand the course they must complete, what time they must be in place for the swim start, the changeovers and the finish. Race Pack ID Wristbands You will receive three wristbands in your pack. Each has your team s race number printed on and one must be placed around each athlete s wrist. Team members must wear this wristband at all times, it will provide access into the athlete-only areas. Race Numbers You will be issued a sheet of stickers; these are for you to number your kit with. Cyclist, your bike and helmet must have your race number stickers on them before you take it to transition on Saturday. 38

39 You will also have a race number to wear on your back for the bike, you pass this to the runner and they wear it on their front. It is strongly recommended that you get a race belt which saves time. Bags You will be issued with three bags at registration. You must ensure that you stick the numbered stickers on the bags firmly before you put your gear in them. You will use them as follows, which is different from individual athletes. The cyclist and runner should arrive in transition changed and ready to race. Blue Bag Swim to Bike The swimmer should put any gear that they will need after the swim dry clothing, towel, etc in the blue bag. The cyclist must take this bag and bring it into transition with them, to hand to the swimmer at the changeover point. Red Bag Bike to Run The cyclists should put anything they need after the bike into this bag and give it to the runner. The runner must bring this bag to transition with them, to hand over to the cyclist at the changeover point. White Gear Bag The runner can put anything they will need after the race in the white bag and give it to the cyclist when they change over in transition. The cyclist can then leave this with the other white bags in the recovery area at the finish, so that it is not carried down the finish line. Racking Saturday 19 th August 09:00 16:00 The bike and helmet must have your race number stickers on them and your corresponding wristband will be checked. Without these you will not gain access into transition. Be ready before you get to the entrance to transition. The cycling helmet must be on, with the strap fastened and race number displayed. The cyclist should take time to familiarise themselves with transition, knowing where the bike is racked, the exit and team members need to know where the changeover areas are. Timing The athlete racking will collect the timing chip upon exiting transition on Saturday, where they will scan the QR code on their wristband. It must then be given to the swimmer to wear during the swim. The timing chip 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. Change Over It is up to the cyclist and runner to be in the changeover area ready to meet their team member. The swimmer will pass the chip to the cyclist and cyclist to runner in the changeover area. The cyclist must also pass on the race number for the runner to wear on the front. 39

40 If the swimmer or cyclist fail to make the transition within the cut off time, then the cyclist or runner will be told to start, so that all members get to start their discipline. Swim Relay teams will start with individual athletes in the rolling start at 07:10. The swimmer must be wearing the timing chip under their wetsuit. Athletes have 1 hour 10 minutes to complete the swim course. Swim to Bike From the swim exit the swimmer must make their way to transition. In the relay changeover area the swimmer gives the timing chip to the cyclist and the cyclist gives the swimmer the blue bag. The cyclist must have the race number on their back and be wearing their helmet. The cyclist attaches the chip to their left ankle and then leaves the area to go to their bike. The swimmer can change and then must exit transition, and will not have access to transition during the remainder of the race. If the swimmer doesn t make the cut off time, the cyclist can still continue to race and if necessary they will be issued a new timing chip to do this. Bike to Run The runner should be waiting in the changeover area with the red bag. Once the cyclist has finished the bike and gets to transition, they rack their bike and run to the relay changeover area and give the timing chip and race number to the runner. The cyclist takes the red bag and is then free to exit transition. The bike can be recovered from transition when the transition area re-opens. This time is given in the Race Week Schedule. If the cyclist does not make the cut off, the runner will be allowed to continue with the race, a new timing chip will be provided for this. Finish Line and Athlete Recovery Relay teams, if they wish, can finish together. There will be a joining 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. IRONMAN rules state that spectators cannot finish with an athlete, bear this in mind when crossing the line in front of other athletes. 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 and he/she will give you three medals. In the recovery area you can help yourself to some food and drink. Your white bags and relay finisher t shirts will be in this area (ensure you ask for a team shirt). Your timing chip will be taken from you here. The recovery area is an athlete only area. Social Media There will be live updates during race weekend on the Twitter and Facebook pages. Please ensure you like the pages for up to date information and pass it on to your friends and family who may not be on site so they can follow the race. Facebook Twitter #IM703Dublin IRONMAN Live ( will also provide Athlete Tracker giving regular updates on the progress of each athlete s race 40

41 THANK YOU TO OUR EVENT PARTNERS 41