2013 Athleta Iron Girl Bloomington Participant Guide September 22, Duathlon

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1 2013 Athleta Iron Girl Bloomington Participant Guide September 22, Duathlon

2 Welcome Message from Iron Girl Welcome to the 2013 Athleta Iron Girl Bloomington duathlon event! Iron Girl is excited to celebrate our 10 year anniversary with you on race day. We are here to cheer you on, answer any questions you may have, and ensure you have the best possible race day! Iron Girl empowers you to achieve a personal best, embrace your strength and celebrate your accomplishment in a supportive community of women that will cheer you on. The race is what you make it - whether your first or 100th, there is a place for you at Iron Girl. We offer our special thanks to our sponsors and local partners including the Bloomington Convention & Visitors Bureau, the Northwestern Health Sciences University, and Penn Cycle & Fitness. This event would not be possible without the amazing support we receive from them. Please make sure to take a moment this weekend to share your gratitude with the volunteers who make this event such a success. We wish you success on this journey to the finish line and hope that you create a lifetime of memories! Thank you for joining us at the Athleta Iron Girl Bloomington event, we are happy to have you be a part of the event festivities. The Iron Girl Team Judy, Meghann, Natalie, Sarah, Stefanie and Stephanie

3 Schedule of Events PARTICIPANT PACKET PICK-UP AND LATE REGISTRATION Friday, September 20 6:00 p.m. to 8:00 p.m. Athleta Store Mall of America (near Macy s) Saturday, September 21 11:00 a.m. to 5:00 p.m. Northwestern Health Sciences University 2501 West 84 th St Bloomington, MN EXPO Saturday, September 21 11:00 a.m. to 5:00 p.m. Northwestern Health Sciences University Course Talks: 12 p.m. & 3 p.m. BIKE CHECK-IN Sunday, September 22 RACE DAY Normandale Lake Park 5:00 a.m. to 6:30 a.m. 84 th St and Chalet Rd Minneapolis, MN RACE DAY Sunday, September 22 Normandale Lake Park 5:00 a.m. Transition Opens 6:30 a.m. All bikes must be racked in transition 7:00 a.m. Transition Closes 7:30 a.m. Race Starts with Run 8:30 a.m. Post race Participant Breakfast Café Opens for Athlete s Only 10:30 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 Athleta 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! Cutoff Times: There is a bike cut-off time this year but we have added additional time: 2 hours and 30 minutes *This does not include your first run loop.

5 Race Day Information Race Day Parking The race begins and ends at Normandale Lake Park. Please park in the Normandale Lake Office Park garage at 8500 Normandale Lake Boulevard. The vehicle clearance for the parking ramp is 7, so plan the transport of your bike accordingly. Coming from I-494, exit south on Normandale Blvd. Make a right turn (heading west) on 84th Street, pass Normandale Lake Blvd. and turn right into the 8500 parking ramp. The event site is located south of 84th Street on Chalet Road on the west side of Normandale Lake Park.. Race Morning Check-In Procedure Transition Area Hours are 5:00 a.m. to 7:00 a.m. Athletes may enter the transition area beginning at 5:00 a.m. Bike technicians and bike pumps will be available in the transition area on race morning. Arrive early enough on race morning to set up your gear. You will not be permitted in the transition area on race day without your wristband and timing chip. If you have misplaced any of these items, please see the transition area director for a replacement. The transition area closes at 7:00 a.m. All participants must be out of the transition area and headed to the run before this time. We will not allow anyone into transition after 7:00 a.m. so please plan to arrive in transition early. Race Bib Please make sure that your race bib is on you during the entire run portion. You do not have to wear it on the bike portion. Aid Stations There will be one aid station on the run course. There will be Water and HEED on the course. HEED is a high energy electrolyte sports drink by Hammer Nutrition. 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 Bloomington Facebook Page at:

6 Course Map

7 Run Course 2 Miles Run Course The run will be one 2-mile loop inside Normandale Lake Park along the lake. The park offers a scenic race route. Time Wave Age Group 7:30 a.m. Wave :35 a.m. Wave :40 a.m. Wave A-K 7:45 a.m. Wave L-Z 7:50 a.m. Wave A-K 7:55 a.m. Wave L-Z 8:00 a.m. Wave :05 a.m. Wave 8 29 and under Run Course Turn By Turn 1. Start on Chalet Road 2. Head North on Chalet Road 3. Proceed clockwise around Normandale Lake to transition area. 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. Folding or cutting the race number intentionally or failure to wear your race number is STRICTLY PROHIBITED and may result in disqualification. 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.

8 Bike Course 22.8 Miles LIV GIANT BIKE COURSE There is bike course cut-off time again this year, but we have added additional time. Everyone has 2 hours and 30 minutes to complete the bike course, this does not include your first loop. If you do not finish the bike within the cut-off time, a volunteer or race official remove your timing tag. You will not be able to go on to the next leg of the event. Bike Course Turn By Turn - Exit out of transition and go North on Chalet Rd - Turn right on W 84 th St - Turn right onto Normandale Blvd - Turn right onto W 94 th St - Turn left onto Nesbitt Ave S - Turn left onto W 106 th St - Take W 106 th St West and turn right onto Bloomington Ferry Rd - Take Bloomington Ferry Rd North to Veness Rd - Head East on Veness to W Bust Lake Rd - Turn left back onto W 84 th St to begin Lap 2 - After completion of lap 2 proceed through W 84 th St to Chalet and back to transition 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 Athleta 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. 3. Each athlete must wear the Iron Girl issued race number at all times while on the bike course and the run course. Folding or cutting race number or intentional alteration of any kind is strictly prohibited. Race belts may be worn during the bike.

9 Bike Course 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. Local Traffic Laws Please remember that members of the local community use the bike course roads. Realize that you are an ambassador for the sport and the event and the impact of your actions is far reaching. When you re out riding the course, please adhere to local traffic laws and go the extra mile to be courteous and respectful to the residents of the local community. Every time a cyclist has an altercation with a driver, that driver sees every cyclist on the road as the enemy. Every time a cyclist is courteous to a driver, that driver will give every cyclist on the road that much more respect and courtesy in return. Please think before you act.

10 Post Race Information Post Race and Awards Ceremony The post race breakfast café is scheduled for after the race (pending final results being available) and will be located near transition. The awards ceremony will start at 10:30 a.m. or as soon as the results are available. Race Results On race day you will receive a personalized with your results. Awards Milestones Sports Jewelry will present a special piece of Iron Girl jewelry to the top three finishers in each age group and first place overall We will have 17 divisions : 14-15; 16-17; 18-19; 20-24; 25-29; 30-34; 35-39; 40-44; 45-49; 50-54; 55-59; 60-64; 65-69; 70-74; 75-79; 80-84, 85+ Medals Everyone will receive a finisher s medal! Race Photography FinisherPix is proud to serve as the official photographers for the 2013 Athleta 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. So what do you need to do for a good photo? 1. Be sure to 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.

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