Welcome Message. We hope you enjoy your race, and achieve your personal goals. Wishing you the best of luck, see you out on the course!

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1 ATHLETE S GUIDE 1

Contents 3 Welcome Message 4 Getting There 5 Venue

Participant Types 11 Club & School 12 Run 13 Bike

Merchandise 19 Other Info (Timing chip return, live

2 Contents 3 Welcome Message 4 Getting There 5 Venue Map 6 Getting Ready 8 Schedule 9 Race Categories 10 Participant Types 11 Club & School 12 Run 13 Bike 15 Distances 16 Transition 17 Finishers 18 Merchandise 19 Other Info (Timing chip return, live results etc.) 20 Medical Safety 21 Vendors 22 Our Sponsors 2

3 Welcome Message Welcome to the 2018 MetaSprint Series, and to the second race of the series, the Duathlon. I m excited to watch some fast and furious racing down at the F1 Village! 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. It was great to see so many familiar faces at the Aquathlon last month. Have you checked the Series results to see where you stand in your age category? It may spark a little extra motivation to push harder on race day and jump up a few placings! The battle is heating up in the Club and School Challenges, with New Moon KHCycle and National University of Singapore currently leading the standings. Can your club or school claw back some points this race and threaten their lead? If you have time wander past the club tents on race day and check out the vibe, it s mate-ship at its finest! The high--octane Equalizer duel continues at the Duathlon, where the best male and female athletes race to see which sex will take the glory at the finish line. The men cheered at the Aquathlon as Tim Cosulich took the crown, but there is a strong line-up of women for the Duathlon, so it s going to be a great contest out on the course! 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. This race sees the youngsters tackle the 500m Super Scoot event, I look forward to watching them roll 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. Another new addition for you to check out is the animated photo booth with your finish time powered by GEMS World Academy. We are pleased to have some wonderful sponsors for this event. Fhysio will be soothing tired muscles with complimentary massages post-race, PURE will fuel your nutritional needs, KeyPower will be get you kitted out for the race in the latest gear and NZ Fulvic have a mineral rich tonic just for you! Be sure to pay them a visit at Race Kit Collection and on race day. We hope you enjoy your race, and achieve your personal goals. Wishing you the best of luck, see you out on the course! Nerida Rigg Event Director 3

Getting There The event venue is F1 Village (20 Republic Avenue, Singapore 038970) By CAR Nearest parking available is at Millennial Walk, Raffles

F1 pit to the venue By MRT Nicoll Hwy MRT Station (Circle Line). Note: First train departs at about 0545 0612 hrs only.

Take the train only if you are using a folding bike or are renting a bike at the venue By PUBLIC BUSES Take NR2, NR5, NR7, NR8, 1N, 2N, 3N, 4N, 5N,

4 Getting There The event venue is F1 Village (20 Republic Avenue, Singapore ) By CAR Nearest parking available is at Millennial Walk, Raffles Blvd Remember to take into account time needed to walk to the venue from the carpark By TAXI Alight at bus stop on Raffles Avenue walk 500m north of F1 pit to the venue By MRT Nicoll Hwy MRT Station (Circle Line). Note: First train departs at about hrs only. Bikes are not allowed on the train. Take the train only if you are using a folding bike or are renting a bike at the venue By PUBLIC BUSES Take NR2, NR5, NR7, NR8, 1N, 2N, 3N, 4N, 5N, 6N, 56, 75, 77, 97, 171, 195, 960 to Raffles Boulevard Bus Terminal. Check the bus schedule before considering taking the bus. By BICYCLE Use Ophir Road or the sidewalks 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

5 Road closures If you are driving or cycling to the race venue, please do note the road closures and plan you trip accordingly 5

6 Venue Map F1 Village After completing your race, head over to the GEMS photo booth located outside the transition area to take a snapshot with your live results! Your FREE photos will be available for download here within hours after the race. 6

7 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 45 mins before your race start time Warm up Loosen up your limbs and raise your heart rate Bag Deposit Leave your valuables at bag deposit (30 mins before race start) Set up Transition Prepare bike, helmet, shoes 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! 7

Getting Ready Timing chip must be strapped around

use the parent bracelet in the race kit to gain

However, during the race they must leave transition.

helmet Race number (on the back) Bike shoes or

Race number (on the front) Running shoes

or visor Sunglasses Optional Race belt (to pin your

8 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. BIKE Triathlon, cycling or running kit Cycling helmet Race number (on the back) Bike shoes or running shoes RUN Triathlon, cycling or running kit Race number (on the front) Running shoes Recommended Drink bottle (on the bike) Running hat or visor Sunglasses Optional Race belt (to pin your race number on) Socks Baby powder, Vaseline (to prevent blisters and chafing) 8

Schedule Sunday, 11 March 2018 Start Wave Race Category 5:45 Event Open SPRINT DISTANCE - 3km Run, 18km Bike, 3km Run 6:30 1 Sprint Elite Women 6:38:17 AM 2 Sprint Elite Men 6:45 3 Sprint Men (45-49)

30-34, 35-39) 7:55 10 Sprint Women (40-44, 45-49, 50-54, 55-59, 60+) 8:00 11 Sprint Teams & Friendly wave YOUTH & DISCOVERY DISTANCE - 1.5km Run, 12km Bike, 1.

9 Schedule Sunday, 11 March 2018 Start Wave Race Category 5:45 Event Open SPRINT DISTANCE - 3km Run, 18km Bike, 3km Run 6:30 1 Sprint Elite Women 6:38:17 AM 2 Sprint Elite Men 6:45 3 Sprint Men (45-49) 6:50 4 Sprint Men (16-19, 20-24, 25-29) 7:00 5 Sprint Men (30-34) 7:10 6 Sprint Men (35-39) 7:25 7 Sprint Men (40-44) 7:35 8 Sprint Men (50-54, 55-59, 60+) 7:45 9 Sprint Women (16-19, 20-24, 25-29, 30-34, 35-39) 7:55 10 Sprint Women (40-44, 45-49, 50-54, 55-59, 60+) 8:00 11 Sprint Teams & Friendly wave YOUTH & DISCOVERY DISTANCE - 1.5km Run, 12km Bike, 1.5km Run 8:25 12 Youth Boys (12-13, 14-15) 8:30 13 Youth Girls (12-13, 14-15), Relay 8:35 14 Discovery Men (16-39, 40+) 8:40 15 Discovery Women (16-39, 40+) KIDS DISTANCE - 700m Run, 6km Bike, 700m Run 9:10 16 Kids Boys (10-11) 9:15 17 Kids Girls (10-11) 9:20 18 Kids Boys (8-9) 9:25 19 Kids Girls (8-9), Relay KIDS SUPER SCOOT (500m Scoot) 10:00 20 Kids Boys & Girls 9:15 Awards Ceremony Sprint Men 9:30 Awards Ceremony Sprint Women 9:45 Awards Ceremony Youth & Discovery 10:15 Awards Ceremony Kids 10:45 Event Closed 9

Race Categories Men Women Men Women Boys Girls 16 19 16 19 20

45 49 50 54 50 54 55 59 55 59 60 64 60 64 65 69 65 69 70+ 70+

Girls 8 9 8 9 10 11 10 11 Kids team relay (7 11 yrs) 12 13 12

consist of two members, each doing one discipline.

Participants for a Kids Relay Team must be 7 to 11 years old*

Participants for the Discovery Distance, Sprint Distance

10 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.

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 2018,

for the elite wave will start and compete in the 1 st wave with athletes with similar abilities regardless

11 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 March 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 Duathlon selection criteria: Overall top 20 from Overall MetaSprint Championship 2017, MetaSprint Series Aquathlon 2018, MetaSprint Series Duathlon 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 March. Only a limited number of wild card entries is available for the elite wave. 11

Club & School New Moon KHCycle and National University of Singapore are the current leaders of the Club and School Challenge respectively.

We will find out on race day with trophies awarded during the presentations.

School National University Singapore Singapore Management University Points 450 320 Marlborough College 300 Club Points New Moon KHCycle 320 MetaSport Club 240 A4

multi-sport races in Singapore and Bintan in 2018. The club with the highest accumulated points will be crowned as the Club of the Year.

12 Club & School New Moon KHCycle and National University of Singapore are the current leaders of the Club and School Challenge respectively. Watch out for some exciting action in the Duathlon! Will someone else come and challenge for the lead? We will find out on race day with trophies awarded during the presentations. Each participant scores points for their school and/or club, be sure to personally update your details with us prior to Race Kit Collection! School National University Singapore Singapore Management University Points Marlborough College 300 Club Points New Moon KHCycle 320 MetaSport Club 240 A4 Sports 160 Besides 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) 12

Run Report at the start area 10 minutes before your wave start and ensure that you pass the

Note that the roads are not closed from pedestrian traffic.

Pere Ocean Mineral Water and PURE Electrolyte Drinks are available at the drink stations on

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

13 Run 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. 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 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 13

Bike IMPORTANT BIKE RULES: Cyclists must wear their race bib visibly at the rear of their apparel at all times

track Wearing headphones is not allowed at any time Drafting is not allowed.

ground before being allowed to continue.

14 Bike IMPORTANT BIKE RULES: Cyclists must wear their race bib visibly at the rear of their apparel at all times Helmets must stay secured on the cyclist s head until he/she has placed his/her bicycle at the allocated bicycle track Wearing headphones is not allowed at any time Drafting is not allowed. If caught, cyclists will receive a stop and go penalty which means coming to a full stop with both feet on the ground before being allowed to continue. You are considered drafting when you are within 5 metres of another participant s rear wheel or riding next to someone within 2 metres. You are allowed 15 seconds in someone s draft zone to overtake. Support vehicles and crew are not permitted 14

Bike The bike course is closed from traffic.

etiquettes to ensure you have a safe ride:

overtaking Never overtake someone on the

before you move over Call on your right!

are trying to pass them Regrettably bike

Take responsibility for your own safety and

fits your head snugly and wear it securely

Ensure that your bike is in good working

Bike mechanics from Bike School Asia will be

15 Bike The bike course is closed from traffic. However, please observe the following riding etiquettes to ensure you have a safe ride: Be considerate and respectful to your fellow cyclist Do not swerve or make sudden movements Stay left at all times, unless overtaking Never overtake someone on the inside (left side) Look over your shoulder before you move over Call on your right! to alert the cyclist ahead of you that you are trying to pass them Regrettably bike crashes do happen. Take responsibility for your own safety and make sure you have a proper bike helmet that fits your head snugly and wear it securely strapped during the bike phase. Ensure that your bike is in good working condition. Bike mechanics from Bike School Asia will be at the race venue for any last minute mechanical issues and last minute purchases. Small repairs and tuning are provided free of charge. 15

Distances Run 1 Bike Run 2 Race Distance Laps Distance Laps Distance Laps Sprint 3km 1

5km 1 Youth (12-15 yrs) Kids (8-11 yrs) Super Scoot (4-8 yrs) 1.5km 1 12km 2 1.

16 Distances Run 1 Bike Run 2 Race Distance Laps Distance Laps Distance Laps Sprint 3km 1 18km 3 3km 1 Discovery 1.5km 1 12km 2 1.5km 1 Youth (12-15 yrs) Kids (8-11 yrs) Super Scoot (4-8 yrs) 1.5km 1 12km 2 1.5km 1 700m 1 6km 1 700m m Scoot Our little champ s will have a blast in the Kids Super Scoot! Starting between the start pillars, they will complete two laps of the top end of the course before making their way to finish under the finish arch (just like Mum and Dad), and claim their well deserved medal! 16

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

Clear all other belongings (bag deposit service is available) Parents of 8 & 9 year old children Parents of 8 and 9

Runner starts the race wearing the timing chip on their left ankle Runner passes the timing chip to the cyclist at the

17 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. Runner starts the race wearing the timing chip on their left ankle Runner passes the timing chip to the cyclist at the Relay Handover area in Transition Cyclist puts the timing chip on their left ankle and starts the cycling leg Cyclist can wait for the runner near the finish line and cross the finish line together! Cyclist completes cycle, racks bike and runs to the Relay Handover area to pass timing chip to runner. 17

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

trophy per adult team, 2 trophies for kids teams)

time x 100 The final Championship ranking is based

best points from the Aquathlon OR Duathlon.

18 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) Club Champion School Champion 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 18

19 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 23 January 2018 can collect the item along with their race kit on 6 March. Adult Cycling Jersey: S$90 (male / female cut) Running Visor: S$30 Dry Bag: S$25 *All prices incl. 7% GST 19

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

return your timing chip: 1) Return it only at the Information Booth on race day Do

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

If you are posting it, you are advised to send it by registered mail.

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

You can add your race photos on your Facebook timeline for FREE with the FinisherPix

Share your experience with us, follow us on Facebook and Instagram and join the

20 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 16 th March. If you are posting it, you are advised to send it by registered mail. 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 20

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.

21 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? 21

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

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.

Up to 60% discount on Key Power Sports products at the Duathlon race kit collection including 2XU triathlon apparel, Aqua Sphere swim goggles, Shotz nutrition, and other race essential such as race

22 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 and on race day. 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. Enjoy 20% discount on purchase of FHYSIO products at the Duathlon race kit collection and on race day! Up to 60% discount on Key Power Sports products at the Duathlon race kit collection including 2XU triathlon apparel, Aqua Sphere swim goggles, Shotz nutrition, and other race essential such as race number belts, waist pouches.. 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! 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. 22

23 Our Sponsors Event Organiser Sanctioned by In Support of Sports Promotion Official Partner Official Hydration Partner Official Sponsor Official Sponsor Official Sponsor Official Sponsor Official Sponsor Official Bike Mechanic Official Vendor Official Vendor Official Photographer Official Merchandise Partner 23

24 A FUN WAY TO BE A TRIATHLETE 24

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