Welcome Message. luck, see you out on the course! Nerida Rigg Event Director

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1 ATHLETE S GUIDE 1

Contents 3 Welcome Message 4 Getting There 5

Merchandise 18 Other Info (Timing chip return,

2 Contents 3 Welcome Message 4 Getting There 5 Getting Ready 7 Schedule 8 Race Categories 10 Club & School 11 Swim 12 Run 13 Distances 14 Venue Map 15 Transition 16 Finishers 17 Merchandise 18 Other Info (Timing chip return, live results etc.) 19 Medical Safety 20 Vendors 21 Our Sponsors 2

3 Welcome Message Welcome to the 2018 MetaSprint Series, and to the start of a new racing season. I can t think of a better way to kick it off than with a fast and fun Aquathlon! It s always great to see faces new and old arrive at this event, bursting with enthusiasm to fulfil New Year s resolutions and goals. Whether you are an experienced athlete competing in the Sprint distance, a newbie in the Discovery aiming to finish your first race, or one of our energetic Youth and Kids competitors, you are in for a festive morning of fitness and fun. I am pleased to see growing numbers of participants joining the MetaSprint Series. Like the thousands of competitors before you over our 11-year history, I am sure you will enjoy the relaxed competition, camaraderie and sunny beach vibe. This year s series sees the high octane Equalizer duel return where the best male and female athletes race to see which sex will take the glory at the finish line. Last year we cheered as Jennifer Zenker won the crown for the ladies, I m excited to see who will take victory this year. At MetaSport, we strive to make our events bigger and better each year, and in 2018 we are delighted to be including the Kids Dash series for kids 4-8 years. I look forward to watching them run across the finish line enjoying their own moment to shine! Look out also for the team from Pilates BodyTree who will get you limbered up pre-race during their three Pilates warm up sessions. Other new additions for you to check out are the animated photo booth with your finish time powered by GEMS World Academy, a bigger range of exclusive MetaSprint Series gear, and food and beverage vendors onsite to ensure you and your supporters are well fuelled. We are pleased to be partnering with Sentosa for this event. Grab a seat on the complimentary shuttle buses running between the HarbourFront Bus Interchange and Beach Station on race morning. Then be sure to Stay and Play on the island after the race to enjoy a range of discounts at restaurants, activities and retail outlets. Just show your MetaSprint wristband to enjoy the special rates! We hope you enjoy your race, and achieve your personal goals. luck, see you out on the course! Wishing you the best of Nerida Rigg Event Director 3

Getting There The event venue is at Palawan Beach, Sentosa and is a 200m walk from Beach Station.

(North-East Line) By PUBLIC BUSES Take 65, 80, 93, 188, 855 to Harbour Front Bus Interchange OR Take 10, 30, 57, 61 97, 100, 131, 143, 145,

HarbourFront Bus Interchange (Seah Im Road) and Beach Station By SENTOSA EXPRESS Take the Sentosa Express from VivoCity (Level 3, Lobby L)

Upon arrival at Beach Station Follow the sheltered walkway that brings you down to street level and you will be able to see the Port of Lost

4 Getting There The event venue is at Palawan Beach, Sentosa and is a 200m walk from Beach Station. By CAR Nearest parking available is at Beach Station Car Park By TAXI Alight at Beach Station taxi stop By MRT HarbourFront Station (North-East Line) By PUBLIC BUSES Take 65, 80, 93, 188, 855 to Harbour Front Bus Interchange OR Take 10, 30, 57, 61 97, 100, 131, 143, 145, 166 to Opp VivoCity stop, then hop on the FREE SHUTTLE BUS FREE Sentosa-MetaSprint Series shuttle bus (running 6:45am to 9:45am) between HarbourFront Bus Interchange (Seah Im Road) and Beach Station By SENTOSA EXPRESS Take the Sentosa Express from VivoCity (Level 3, Lobby L) to the Beach Station at Sentosa. This service starts at 7am and takes 5-10min. Upon arrival at Beach Station Follow the sheltered walkway that brings you down to street level and you will be able to see the Port of Lost Wonder 18 Turn right at the Port of Lost Wonder 18 Event venue will be on your left hand side, indicated by the hexagon on map. BE ON TIME! We recommend that you arrive at the venue 1 hour before race start time to ensure ample time for pre-race preparation. 4

Getting Ready 1 2 3 Breakfast High-carb,

5 Getting Ready Breakfast High-carb, low-fat. Start hydrating. Don t try anything new! Final gear check Flip to page 6 to know the do s and don ts. Arrive on time! Arrive 1 hour before your race start time at the venue. 6 Warm up Loosen up your limbs and raise your heart rate 5 Bag Deposit and Body Numbering Leave your valuables at bag deposit & head to body marking (30 mins before race start) 4 Set up Transition Prepare race bib, shoes, towel etc. for a fast changeover Ready to Race! Report to the Start pen 10 minutes before your start. Listen to announcements Pace your race Pace yourself, drink regularly and slow down or stop if you feel unwell. Mission Accomplished! Collect your medal and check the live results! 5

Getting Ready Timing chip must be strapped around your LEFT ankle Parents of 8 and 9-year-olds may use the

However, during the race they must leave transition.

a swim suit that doesn t cover your chest) Race number Recommended Goggles Running shoes Drink bottle in

6 Getting Ready Timing chip must be strapped around your LEFT ankle Parents of 8 and 9-year-olds may use the parent bracelet in the race kit to gain access to transition and help with transition setup. However, during the race they must leave transition. MUST WEAR SWIM Tri-suit or swimsuit Event swim cap RUN Tri-suit or swimsuit T-shirt or singlet (if wearing a swim suit that doesn t cover your chest) Race number Recommended Goggles Running shoes Drink bottle in transition Running hat or visor Optional Sunglasses Race belt (to pin your race number on) Socks Small towel Baby powder (helps to take sand off feet before putting socks on) 6

7 Schedule Sunday, 11 February

Race Categories Men Women Men Women Boys Girls 16 19

45 49 45 49 50 54 50 54 55 59 55 59 60 64 60 64 65 69

16 39 16 39 40+ 40+ Boys Girls 8 9 8 9 10 11 10 11

Boys Girls 4 8 4 8 *Non-competitive Relay teams

Participants for the Kids Distance must be 8 to 11

7 to 11 years old* Participants for the Youth

the Discovery Distance, Sprint Distance Individual

8 Race Categories Men Women Men Women Boys Girls Sprint team relay (Men, Women, Mixed) Boys Girls Kids team relay (7 11 yrs) Boys Girls *Non-competitive Relay teams consist of two members, each doing one discipline. Participants for the Kids Distance must be 8 to 11 years old* Participants for a Kids Relay Team must be 7 to 11 years old* Participants for the Youth Distance must be 12 to 15 years old* Participants for the Discovery Distance, Sprint Distance Individual and Sprint Distance Relay must be 16 years old* *Age on 31 December

Participant Types The participant list is now available on the event website.

head start on the men. The first man or woman across the finish line will be the Champion of Champions!

criteria: Overall top 20 from Overall MetaSprint Championship 2017, MetaSprint Series Aquathlon 2017 and

compete in the 1 st wave with athletes with similar abilities regardless of age group but will still be

9 Participant Types The participant list is now available on the event website. Please check your name, race category and start wave number and contact us by 3 rd February if you notice any mistake. The men and women starting in the elite waves vie for the Champion of Champions title at each of the MetaSprint Series races! Based on the fastest women s and men s results of the past three years, the women s elite wave gets a head start on the men. The first man or woman across the finish line will be the Champion of Champions! The handicaps for the men in 2018 are: Aquathlon 3:04 Duathlon 8:17 Triathlon 5:45 Aquathlon selection criteria: Overall top 20 from Overall MetaSprint Championship 2017, MetaSprint Series Aquathlon 2017 and MetaSprint Series Triathlon 2017 Wild Card Entry* Athletes selected for the elite wave will start and compete in the 1 st wave with athletes with similar abilities regardless of age group but will still be ranked in their respective age groups. *Note: If you believe you should be in the elite wave, please us indicating your recent best race results (event name, distance, year, time and placing) before Saturday, 3 rd February. Only a limited number of wild card entries is available for the elite wave. 9

Club & School Each participant score points for their school and/or club as per the table below.

Rank Points 1 50 2 30 3 20 Finisher 10 IMPORTANT: Make sure you enter your School and/or Club name when you register for a race.

Beside the MetaSprint Series club ranking where the top 3 clubs receive a trophy, there is an annual Club of the Year ranking consisting of all

The winner will be announced after the City60 Bike-Run Challenge in October.

10 Club & School Each participant score points for their school and/or club as per the table below. The school and club with the highest number of points at the end of the series will be crowned respectively the School and Club Champion. Rank Points Finisher 10 IMPORTANT: Make sure you enter your School and/or Club name when you register for a race. The name can be updated until race kit collection only. Updates may only be requested by the participant in person, and not by a teammate. Beside the MetaSprint Series club ranking where the top 3 clubs receive a trophy, there is an annual Club of the Year ranking consisting of all MetaSport s multi-sport races in Singapore and Bintan in The club with the highest accumulated points will be crowned as the Club of the Year. The winner will be announced after the City60 Bike-Run Challenge in October. The winning club will receive: CLUB OF THE YEAR Trophy Feature on the MetaSport website and newsletter Special souvenir for every athlete who earned points for the club Branded boards (featuring club logo and CLUB OF THE YEAR mention) at all MetaSport Singapore events of the following year Club tent at each event (upon request) 10

Fins, paddles, pool buoys, snorkels or any other swimming aids are not allowed. Wetsuits are not allowed (Speed suits are allowed).

11 Swim Report at the start area 10 minutes before your wave start and ensure that you pass the timing mat as you enter the start area. IMPORTANT SWIM RULES: All swimmers must wear the swim caps provided by the Organisers. Fins, paddles, pool buoys, snorkels or any other swimming aids are not allowed. Wetsuits are not allowed (Speed suits are allowed). Swimmers in difficulty shall signal by raising an arm to the escorting boats/canoes for assistance. Once assistance is rendered, the competitor must retire from competition. 11

Run Keep left on the course at all times!

Be considerate to pedestrians and other members of the public.

stations (every 2km) on the run course and at the finish line.

IMPORTANT RUN RULES: Runners must wear their race numbers, clearly visible at the

12 Run Keep left on the course at all times! Note that the roads are not closed from pedestrian traffic. Be considerate to pedestrians and other members of the public. Pere Ocean Mineral water and PURE Electrolyte Drinks are available at the drink stations (every 2km) on the run course and at the finish line. Alert a marshal if you see an athlete in difficulty. IMPORTANT RUN RULES: Runners must wear their race numbers, clearly visible at the front of their adorned apparel at all times. Support vehicles or pacers are not allowed. Runners must run on designated paths for the entire route. No bare torso is allowed at any time. Wearing headphones is not allowed at any time 12

Distances Swim Run Race Distance Laps Distance

5km 1 Beach Dash (4-8 yrs) 500m 1 Watch the

13 Distances Swim Run Race Distance Laps Distance Laps Sprint 750m 1 5km 1 Discovery 250m 1 2.5km 1 Youth (12-15 yrs) 250m 1 2.5km 1 Kids (8-11 yrs) 150m 1 1.5km 1 Beach Dash (4-8 yrs) 500m 1 Watch the animated course map for your category and be well-prepared on race day! SPRINT Sprint distance: ch?v=ne_i_pkmyc0 DISCOVERY & youth Discovery & Youth distances: ch?v=uj6ickbbtry KIDS Kids distance: ch?v=dvvcwt0lbe8 13

14 Venue Map Palawan Beach, Sentosa 14

Transition Only participants wearing their race bracelet are allowed in transition. 1.

Prepare the gear that you will need for your run 3.

old children Parents of 8 and 9 year-old children will find an extra bracelet in the

15 Transition Only participants wearing their race bracelet are allowed in transition. 1. Look for your allocated spot (bib number) 2. Prepare the gear that you will need for your run 3. Clear all other belongings (bag deposit service is available) Parents of 8 & 9 year old children Parents of 8 and 9 year-old children will find an extra bracelet in the race kit that gives them access to transition before the Kids race to help their child set up transition. Due to space constraints we do not allow any parents in transition during their child s race. Swimmer starts the race wearing the timing chip on their left ankle Swimmer passes the timing chip to runner at the Relay Handover area in Transition Runner puts the timing chip on their left ankle and starts the run Swimmer can wait for the runner near the finish line and cross the finish line together! 15

female) Top 3 Age Group (male and female) across

trophy per adult team, 2 trophies for kids teams)

work? Every participant earns points for every

Points calculation: time category winner / your

based on the total of your Triathlon points plus

Example: Your Time Winner s Time Your Points

16 Finishers Smile for the camera! Receive your well-earned finisher s medal. Re-hydrate at the finish drink station. Check your preliminary race times at the live results booth. Trophies: Top 3 Overall Sprint Distance (male and female) Top 3 Age Group (male and female) across all distances Top 3 Team Relays per category (1 trophy per adult team, 2 trophies for kids teams) Champion of Champions (only 1 winner) How does it work? Every participant earns points for every race he or she finishes. Points calculation: time category winner / your time x 100 The final Championship ranking is based on the total of your Triathlon points plus your best points from the Aquathlon OR Duathlon. Example: Your Time Winner s Time Your Points Aquathlon 50 mins 40 mins 80 points Duathlon 1 hr. 20 mins 1 hr. 75 points Triathlon 1 hr. 40 mins 1 hr. 10 mins 70 points MetaSprint Series Total 150 points 16

17 Merchandise Complete your race day look with the MetaSprint Series cycle jersey, running visor and dry bag! Limited stock available for sale at Race Kit Collection. Participants who purchased their merchandise online by 27 December 2017 can collect the item along with their race kit on 3 February. Adult Cycling Jersey: S$90 (male / female cut) Running Visor: S$30 Dry Bag: S$25 *All prices incl. 7% GST 17

Other Info Volunteers are assigned to collect your timing chip after you cross the finish

timing chip: 1) Return it only at the Information Booth on race day Do NOT return it to

2) Return it in person to the MetaSport office, 10B Institution Hill, Singapore 239665 by

Chinese New Year) 3) If you are posting it, you are advised to send it by registered mail by

card for not returning your chip is $40 (or $10 for not returning the strap.

com Your FinisherPix race action photos are available on the FinisherPix website.

Don t forget to use the official hashtag: #funwaytotri on your posts!

18 Other Info Volunteers are assigned to collect your timing chip after you cross the finish line If you Do Not Start or Do Not Finish the race, these are the options to return your timing chip: 1) Return it only at the Information Booth on race day Do NOT return it to volunteers or random officials. It will be considered not returned. 2) Return it in person to the MetaSport office, 10B Institution Hill, Singapore by the 20 th February (Please do note that the office will be closed from February for Chinese New Year) 3) If you are posting it, you are advised to send it by registered mail by the 20 th February If you miss this date, the automated fee charged to your nominated credit card for not returning your chip is $40 (or $10 for not returning the strap.) On site: go to the Live Results tent at the event venue. On line: Your FinisherPix race action photos are available on the FinisherPix website. You can add your race photos on your Facebook timeline for FREE with the FinisherPix Facebook App. Signup! Share your experience with us, follow us on Facebook and Instagram and join the community! Don t forget to use the official hashtag: #funwaytotri on your #funwaytotri Questions? Check the information boards at the venue, go to the information counter or approach an official in a red MetaSport shirt. MetaSport 10B Institution Hill Singapore Tel: sprintseries@metasport.com 18

Medical Safety Alert the first marshal you can find, if you see an athlete in difficulty on the course. All our marshals and event staff have a medical emergency number with them.

you have had a viral infection (such as the flu), food poisoning or diarrhoea within the last 7-10 days before the event, and have not fully recovered.

result in dehydration, salt imbalance, or disturbances to your heart function.

The best way to avoid such injuries is to: ensure good physical conditioning prior to this race participate within your fitness limits hydrate properly before, during and after the race.

And if you do not feel better, stop and seek medical attention.

your doctor first whether it is safe for you to take part in this kind of event.

19 Medical Safety Alert the first marshal you can find, if you see an athlete in difficulty on the course. All our marshals and event staff have a medical emergency number with them. Illness Do NOT race if: you have had a fever with muscle aches in the week before the event. you have had a viral infection (such as the flu), food poisoning or diarrhoea within the last 7-10 days before the event, and have not fully recovered. If you believe you have fully recovered and are fit enough to take part, please do start out cautiously, lower the intensity of your physical exertion, and stay well hydrated, as these illnesses may result in dehydration, salt imbalance, or disturbances to your heart function. Heat Injuries Exercise in Singapore s high heat and humidity places you at risk of developing a heat injury that could potentially be fatal. The best way to avoid such injuries is to: ensure good physical conditioning prior to this race participate within your fitness limits hydrate properly before, during and after the race. This should be a combination of water and electrolytes Symptoms If you experience any of the following symptoms during the event, please reduce your physical effort. And if you do not feel better, stop and seek medical attention. Undue shortness of breath Dizziness, giddiness, light-headedness Chest pain Undue tiredness, nausea Disorientation, confusion Medical conditions If you have a medical condition, please check with your doctor first whether it is safe for you to take part in this kind of event. Medication You may leave medication such as autoinjectors and inhalers (related to your medical condition or allergies) with the medical team, so that it is on standby at the medical tent if needed. Place it in a Ziploc bag with your name & race number and give it to the medical team on race morning. PAR-Q AND YOU Please answer below PAR-Q questions and consult your doctor if you answer YES to any of them: 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? 6. Is your doctor currently prescribing drugs for your blood pressure or heart condition? 7. Do you know of any other reason why you should not do physical activity? 19

Vendors PURE is your natural choice in sports nutrition, offering a complete range of before, during and recovery products to

Use the code ' MSS18' to enjoy 20% off the complete collection throughout the MetaSprint Series via simplyactive.com.sg.

Drop by the Fitness First booth at the MetaSprint Series and find out more about their special membership offer for new

FHYSIO offers a range of fitness products that allow you to keep fit wherever you are, at home, at the office, or while

Check out the FHYSIO products at the Aquathlon race kit collection and enjoy 20% discount!

20 Vendors PURE is your natural choice in sports nutrition, offering a complete range of before, during and recovery products to help you achieve maximum performance and recovery during the toughest of workouts. Use the code ' MSS18' to enjoy 20% off the complete collection throughout the MetaSprint Series via simplyactive.com.sg. or drop by their booth at race kit collection. Compliment your outdoor training with some efficient indoor exercise. Drop by the Fitness First booth at the MetaSprint Series and find out more about their special membership offer for new joiners, a reduced start-up fee of only $38 (Usual Price: $150) and 14 days complimentary! FHYSIO offers a range of fitness products that allow you to keep fit wherever you are, at home, at the office, or while traveling. Fitness should be fun, simple and fast. Check out the FHYSIO products at the Aquathlon race kit collection and enjoy 20% discount! Up to 60% discount on Key Power Sports products at the Aquathlon race kit collection including 2XU triathlon apparels, Aqua Sphere swim goggles, Shotz nutrition, and other race essential (race number belts, waist pouches, and more). Enjoy compression benefits at 30% to 50% OFF. Visit the Compressport booth at the Aquathlon race kit collection. 20

Vendors NZ Fulvic is a mineral-rich tonic extracted and made in New Zealand. It enhances absorption and transportation of minerals and nutrients to your cells.

Zip, jump and conquer 24 obstacles at Mega Adventure Park in Sentosa with the High Flyer package. Show your MetaSprint wristband and enjoy a 1 for 1 (U.P. S$85) and a Megazip ticket at S$30 (instead of S$50).

21 Vendors NZ Fulvic is a mineral-rich tonic extracted and made in New Zealand. It enhances absorption and transportation of minerals and nutrients to your cells. Enjoy 10% discount on all online orders using promo code "METASPORT18" via or visit their booth on race day. The fun continues after your race! Zip, jump and conquer 24 obstacles at Mega Adventure Park in Sentosa with the High Flyer package. Show your MetaSprint wristband and enjoy a 1 for 1 (U.P. S$85) and a Megazip ticket at S$30 (instead of S$50). Visit their booth on race day at the Aquathlon. This time you won t need to walk much for a little postrace treat. Just visit the Sentosa booth for ice creams, coffee, tea, soft drinks, popcorns, and other snacks. We have you covered if you forget to pack your sunblock on race morning. Get free samples at the Surf Life Saving Sunscreen booth and get the whole can at a special price of $10 (Usual Price $18). 21

Our Sponsors Event Organiser Sanctioned by

Partner Official Hydration Partner Official

Sponsor Official Sponsor Official Sponsor

Official Vendor Official Vendor Official

22 Our Sponsors Event Organiser Sanctioned by In Support of Sports Promotion Official Partner Official Hydration Partner Official Sponsor Official Bike Mechanic Official Sponsor Official Sponsor Official Sponsor Official Sponsor Official Venue Sponsor Official Vendor Official Vendor Official Vendor Official Photographer Official Merchandise Partner 22

23 A FUN WAY TO BE A TRIATHLETE 23

Aquathlon. Athletes Guide. 21 February Swim + Run. Palawan Beach, Sentosa

Aquathlon. Athletes Guide. 21 February Swim + Run. Palawan Beach, Sentosa Aquathlon Swim + Run 21 February 2016 Palawan Beach, Sentosa Athletes Guide Welcome to the MetaSprint Series! I hope your training has gone according to plan and you are ready to tackle this event in fine