LONG COURSE WEEKEND RACE PACK

2018 LONG COURSE WEEKEND RACE PACK WWW.LCWWALES.COM

FIRSTLY, THANK YOU. Activity Wales Events would like to take this opportunity to thank you for participating in one of our events. We re passionate about the events we run and your support in joining us for one of them really does mean a great deal to us. We hope you have a great time and enjoy our event enough to return next year or try one of our other events. Please read all the information in this event pack carefully, we take safety very seriously and informing participants correctly is an important part of making that happen. See on race day and remember to have fun! THE ACTIVITY WALES EVENTS TEAM CONTENT EVENT ITINERARY 3-4 TRAVEL INFORMATION 5 PRE-EVENT INFORMATION 6-7 LCW AT A GLANCE 8 EVENTS INFORMATION AND TIMES 9-17 BAG DROP ZONES 18 ROUTES & ADVISED PARKING 19-21 FURTHER INFORMATION 22 2

LCW ITINERARY WHAT TO EXPECT There s loads going on at Long Course Weekend with the young talent competing in TAFF Kids as well as professionals and amateurs challenging for the glory of being Long Course Weekend champion. So we ve made things simple for you. To work out where you need to be and when you can see the best of the action, simply check out our itinerary of events below. Please be aware times may change slightly. THU 12 FRI 13 3pm - 8pm Registration Open (Tenby Leisure Centre, Marsh Road, Tenby) 3pm - 8pm LCW Expo Opens (Tenby Leisure Centre, Mash Road, Tenby) 10am - 8pm Registration Open (Tenby Leisure Centre, Marsh Road, Tenby) 10am - 8pm Event Expo (Tenby Leisure Centre, Marsh Road, Tenby) 12pm - 5:30pm Sports Massage (Tenby Leisure Centre, Marsh Road, Tenby) 4pm Live Music (North Beach, Tenby) 5pm TAFF Kids Start (North Beach, Tenby) 6:30pm Swim Acclimatisation (North Beach, Tenby) 6:45pm Start Pen Closes & Swim Briefing (North Beach, Tenby) (Both Distances) 7pm The Wales SWIM Start (North Beach, Tenby) 8pm First Lap Cut Off Time (North Beach, Tenby) 9pm Event Cut Off Time (North Beach, Tenby) 9pm Swim Presentation (North Beach, Tenby) (Priority given to LCW Athletes between 3pm and 6pm) 3

SAT 14 6am - 6pm 7:15am 8am 9am - 1pm 10am 12:30pm 1pm 1pm - 6pm 2pm 3pm 4pm 6pm Registration Open (Tenby Leisure Centre,Marsh Road, Tenby) (Priority will be given to cyclists according to start times) First BIKE Wave Departs (Salterns Car Park, Tenby) Top 20 LCW Riders Depart (Salterns Car Park, Tenby) Event Expo (Tenby Leisure Centre,Marsh Road, Tenby) 66 Mile SPORTIVE Departs (Salterns Car Park, Tenby) 45 Mile SPORTIVE Departs (Salterns Car Park, Tenby) Finish Line Opens & First Bikes Expected Into Tenby (Tudor Sqaure,Tenby) Sports Massage (St Marys Church, Tudor Square,Tenby) Cut-off Time For The Second Lap (White Lion Street,Tenby) Cut-off Time for King, Queen & Junior of The Hill Presentation for King, Queen & Junior of The Hill (Tudor Sq, Tenby) Last Athlete Crosses The Finish Line (Tudor Sq, Tenby) SUN 15 7am - 10:30am 9am - 11am 9:30am 9:45am 9:55am 10am 11am 11am 11:20am 11:40am 12pm 12pm - 5pm 12:30pm 12:45pm 1:30pm (approx) 4pm 4pm 4:30pm (approx) Registration Open (Tenby Leisure Centre, Marsh Road, Tenby) (For Marathon, 10K & 5K Entries) Registration for HALF MARATHON (South Quay Car Park, Pembroke) HALF MARATHON Coaches Leave (South Parade, Tenby) MARATHON Briefing (Tudor Square, Tenby) The Wales 5K Start (Tudor Square, Tenby) The Wales MARATHON (Tudor Square, Tenby) Wales 10K Coaches Leave (South Parade, Tenby) Wales 5K Presentation (Tudor Square, Tenby) HALF MARATHON Briefing (South Quay Car Park, Pembroke) Half Marathon Parade (South Quay Park to Main Street, Pembroke) The Wales HALF MARATHON (Main Street, Pembroke) Sports Massage (St Marys Church, Tudor Square, Tenby) First Athlete Back (Tudor Square, Tenby) The Wales 10K Briefing (Manorbier Castle, Manorbier) The Wales 10K Start (Manorbier Castle, Manorbier) Event Cut-off Time for All Athletes (Tudor Square, Tenby) Wales Marathon/Half, Wales 10K Presentation (Tudor Sq,Tenby) LCW Trophy Presentation (Tudor Square, Tenby) 7pm Join the Team for Post Event Drinks (Tenby House Hotel, Tenby) 4

TRAVEL INFORMATION MAKE SURE TO PLAN AHEAD Tenby will be attracting around 32,000 people this July for the Cycleguard Long Course Weekend and as a result there will be extremely long delays on the way into the town. If you are planning on registering on the day please ensure you plan ahead and leave in plenty of time. Tenby by Train: Tenby is connected by a local rail line to Swansea, Cardiff and Pembroke Dock. During the weekends in the summer there are a limited number of services to and from London Paddington. Tenby by Bus: Regular service runs from Swansea. National Express runs from London and Birmingham. For tickets please call 01437 772 758. Tenby Parking: Car parking in Tenby is ample, just follow the P signs located as you approach Tenby. KEY AREAS: 1. Tenby Leisure Centre: 2. North Beach, Tenby: 3. Salterns Car Park, Tenby: 4. Tudor Square, Tenby: 5. South Quay Car Park, Pembroke: 6. Manorbier Castle, Manorbier: 7. St Johns Church Hall, Tenby: 8. St Mary Church Hall, Tenby: 9.South Parade, Tenby: Location of The Wales Triathlon Show & Registration The Wales Swim and Taff Kids Location The Wales Sportive Start The finish line for The Wales Sportive and finish line for The Wales Marathon, Half Marathon, 10K and 5K Half Marathon gather point and registration The start of The Wales 10k Bag drop for Run day Massage on Saturday & Sunday 10K & Half Marathon buses 5

PRE-EVENT INFORMATION CHECK YOUR GEAR REGISTRATION LOCATION: TENBY LEISURE CENTRE YOU WILL NEED YOUR PHOTO ID TO COLLECT YOUR BIB NUMBER, WITHOUT THIS WE HAVE THE RIGHT TO STOP YOU FROM COMPETING. ONLY YOU CAN REGISTER. YOU ARE NOT ALLOWED TO REGISTER ON SOMEONE ELSE S BEHALF At registration it is essential that you ensure that your details are correct. Photo ID and your signed disclaimer are compulsory. Any athlete without both items will not be able to register OR RACE. It is not acceptable for a friend to verify who you are. Athletes wanting to change distance on the race weekend will be charged 10 per event for the different timing chip. Changes must be made at least 4 hours prior to the start time. Athletes cannot change their distance during the event. Failure to complete your entered distance will result in a DNF, you will still receive a medal however no finishing time will be given to athletes not completing the distance they registered for. Note: Athletes cannot transfer their entry to another person. REGISTRATION TIMES LOCATION: LEISURE CENTRE - ALL ATHLETES Thursday: Friday: Saturday: Sunday: 3pm - 8pm 10am - 8pm 6am - 6pm 7am - 9am 9am - 10:30am (Note : Priority will be given to full LCW & Swim athletes 3pm - 6pm) (Note : Priority will be given to cyclists as per start times 6am - 11am) (Marathon, 5k, 10k) (Half Marathon Registration in South Quay Car Park ONLY) 6

PRE-EVENT INFORMATION CHECK YOUR GEAR ESSENTIALS IN YOUR RACE PACK You will be supplied with your chip and race number for the weekend at registration. The full LCW athletes will also be issued with number tattoos which need to be applied to both the arms and legs. Please ensure leaving registration that you have: The Wales Swim Athletes: 1 x issued swim hat 1 x back of the hand tattoo 2 x stickers for the side of swim hats 1 x timing chip to be worn using the strap provided outside of your wetsuit on your left ankle. The Wales Sportive Athletes: 1 x number for the front of your bike 3 x helmet stickers for each side and the front of your helmet 1 x pin on number for your back 4 x safety pins 1 x timing chip which is to go on the LEFT side of your DRY helmet. The Wales Full, Half Marathon, 10K & 5K: 1 x bib number to be displayed on your front 4 x safety pins 1 x timing chip attached to your bib (do not bend) Please make sure you complete the medical information on the back of the bibs. 7

LCW AT A GLANCE MAP OF THE KEY EVENT LOCATIONS TENBY LEISURE CENTRE LOCATION: SA70 8EJ KEY EVENT LOCATIONS 1 2 2a 3 4 5 6 7 8 9 3 6 2 2a 1 8 5 9 7 4 Registration & Expo - Tenby Leisure Centre Massage - Tenby Leisure centre Massage - St Mary s Church Swim Start - North Beach Bike Start - Salterns Car Park Finish Line - Tudor Square Marathon Bag Drop - St Johns Church Marathon Start - Tudor Square Bus Pick Up - Outside 5 Arches Presentation - Tudor Square 8

KIDS POWERED BY TAFF FRIDAY 2018 Taff Kids gives children aged 4-11 their own mini multi-discipline event! Launched in 2011, it s been a massive success and is such a great way to start the weekend! 13 This splash and dash event will take place on North Beach, Tenby where the water is expected to be around 15 degrees. The safety and wellbeing of every child is our overriding priority. EVENT DISTANCES 4-5 year olds 30m Surf Run, 200m Run 6-11 year olds 30m Surf Run, 400m Run ITINERARY FRI 13 4:30pm All Participants Must Be On North Beach, Tenby 4:45pm Compulsory Race Briefing 5pm Race Begins 6pm Last Wave Expected 9

SWIM THE WALES FRIDAY 2018 13 The Wales Swim will take place on North Beach, and is a 1.2 mile lapped course. It is a clockwise swim, keeping the two orange buoys on their right.. Swimmers are advised that the current water temperature, at time of print is 15 degrees. ITINERARY FRI 13 6:45pm Swim Briefing (North Beach, Tenby) 7pm The Wales SWIM Start (North Beach, Tenby) 8pm First Lap Cut-off Time (North Beach, Tenby) 9pm Event Cut-off Time (North Beach, Tenby) 9pm Trophy Presentation RACE INSTRUCTIONS 1.2 Mile Starts North s to do one lap o two orange bu on their left, a chute to the fi 1.2 Mile Swim - Starts North On finishing lap one, athletes side of Goscar Rock. Athletes are to do one lap of the course, keeping the two orange buoys on their right and then keep left and follow the chute to the finish line. 2.4 Mile Swim - Starts North side of Goscar Rock. Athletes are to do two laps of the course, keeping the two orange buoys on their right. will keep right in the chute, and head back around the start for lap two, again following the instruction above. 2.4 Mil Starts North s to do one lap o two orange bu on their left, a chute to the fi On finishing la the chute, and lap two, again On finishing the second lap, athletes will then keep left and follow the chute to the finish line. On finishing th keep left and f Tenby 10

THE WALES SWIM FRIDAY 13 2018 IMPORTANT INFORMATION We reserve the right to withdraw anyone from the race who appears to be suffering from the cold during the dry land run between laps. Please bring warm clothing to change into immediately after your race. Athletes must wear a wetsuit which covers their chest and thighs, and athletes are NOT permitted to wear boots or gloves. You must only swim with a forward facing stroke. The Full Long Course Weekend and The Wales Swim Athletes MUST be registered by 6:00pm on Friday. You must bring Photo ID and a signed disclaimer with you, or you will not be allowed to register or race. SAFETY NOTE Athletes must take care when entering and exiting the water. Should you need assistance during the swim, lie on your back and put your arm in the air (for this reason forward facing strokes ONLY are permitted during the swim). If you fail to start after registering you MUST report to the race office prior to the start of the race, this is for safety reasons. FEEDS/WATER/TOILETS Bottled water will be available at the finish. There are Public toilets on the beach. There will also be a bag drop available on the beach. 11

POWERED BY SPORTIVE THE WALES SATURDAY 2018 14 The bike course takes place on open public highways. The route is a multi-lap course starting and finishing in Tenby. It is important to follow signage and the marshal s instructions when on course, however it is the athlete s responsibility to ensure that it is safe to proceed at junctions. Athletes are also advised to always check that it is safe to overtake other riders and to remember to ride within their own ability. ITINERARY SAT 14 6am - 6pm Registration Open (Tenby Leisure Centre,Marsh Road, Tenby) 7:15am First BIKE Wave Departs (Salterns Car Park, Tenby) 8am Top 20 LCW Riders Leave (Salterns Car Park, Tenby) 10am 66 Mile SPORTIVE (Salterns Car Park,Tenby) 12:30pm 45 Mile SPORTIVE (Salterns Car Park, Tenby) 1pm First Bikes Expected Back (Tenby) 2pm Cut-off Time For Second Lap (Tenby, White Lion Street) 3pm Last Athlete Crosses The Finish Line 3pm Cut-off Time for King, Queen & Junior of The Hill 4pm Presentation for King, Queen & Junior of The Hill (Tudor Sq, Tenby) 6pm Last Athlete Crosses The Finish Line (Tudor Sq, Tenby) 12

THE WALES SPORTIVE SATURDAY 14 POWERED BY 2018 THE WALES SPORTIVE RULES 1. Those found to have crossed the white line in the centre of the road will be disqualified. 2. You must not cycle more than two abreast. 3. You must put one foot down at roundabouts, a marshal will instruct you. This is for your own and other road users safety. 4. Those who show aggressive behaviour to other road users and marshals will be disqualified. 5. Helmets must be worn and fastened before you get to the start and must be worn until you have crossed the finish line and moved to a safe location. 6. All athletes must have two full bottles of water. 7. It is essential that you have a fully charged mobile phone with you at all times on the course. 8. Marshals are there for reference points, and not safety, and they are not responsible for signalling when the road is clear. Please stop at all junctions and check for yourself before proceeding. If any of the above rules are broken by athletes, they will be disqualified. 13

THE WALES SPORTIVE SATURDAY 14 POWERED BY 2018 FEED STATION BREAK DOWN FOR THE SPORTIVE Mile 37 & 78 Lamphey Feed Station Energy Station: Water, TORQ Energy, Bananas, Sweets & Mars Bars Mile 49 & 94 Templeton Feed Station Energy Station: Water, TORQ Energy, Bananas, Sweets, Mars Bars & Burger Van Mile 67 The Green, Tenby Energy Station: Water, TORQ Energy, Bananas, Sweets, Flapjacks, & Mars Bars. Finish Line Bottled water, Twiglets & Sweets WAVE TIMES You will be emailed your wave time and can depart anytime in your alloted time slot. WAVE 1: LCW & 112MI Athletes - 7:15am - 8am WAVE 2: LCW & 112MI Athletes - 8:45am - 9:15am WAVE 3: LCW & 112MI Athletes - 9:15am - 9:45am WAVE 4: 66MI Athletes - 10:15am - 10:45am WAVE 5: 66MI Athletes - 10:15am - 11:15am WAVE 6: 45MI Athletes - 12:30pm - 1pm Waves are non-transferable and the finish line will not be open until 1pm. 14

EVENT DAY INFORMATION KNOW WHAT TO DO TIMING CHIPS You will receive your timing chip at registration. Please attach your timing chip to the LEFT HAND side of your DRY helmet. Do NOT stick your chip to the foam, reflective strips or transfers as it will not work. FITTING THE UFH HELMET TAG The UFH helmet tag is used to time your cycle ride and is supplied as a self-adhesive label on a protective backing strip. You will only get one so please read the instructions below carefully before attaching it to your cycle helmet. 1. Before you attach the helmet tag, take a moment to check that the number printed on the tag is the same as the race number you have been issued. 2. The helmet tag should be attached to the LEFT HAND SIDE of the helmet only as illustrated 3. The tag should be positioned as close to horizontal as possible when the helmet is on the head. 4. Peel off the protective backing and position the tag on the suitable part of the helmet. Press firmly to attach it. The adhesive is not permanent and you will be able to carefully peel the tag off after your event. IMPORTANT INFORMATION Your tag will not work if placed on carbon fibre; if you have a carbon fibre helmet or the part of your helmet that you are attaching the tag to is made of carbon fibre you will need to report to registration to obtain a seat label. NEVER stick the tag directly onto your bike frame, handlebars, forks, seat posts or components. Your tag will not work as these parts are either made of metal or carbon fibre. If there are any incidents on course that enforce a route change, then cutoffs will be adjusted accordingly. 15

POWERED BY RUN DAY THE WALES ITINERARY SUN 15 SUNDAY 2018 15 The Wales Run Day consists of 4 events packed into one day. People will be participating in The Wales Marathon, Half Marathon, 10k and 5k, all courses are designed for runners of different experience levels and paces. The day will start off with the Wales 5k, doing an out and back course in Tenby and set off just before the marathon runners. The Wales Marathon will start in Tenby, run out to Pembroke, where you will meet the Wales Half Marathon. From Pembroke, you head towards Manorbier where the Wales 10k will join onto the route. All distances end on the amazing red carpet finish in Tenby, where the atmosphere will be electric. 7am - 10:30am Registration Open (Tenby Leisure Centre,Marsh Road, Tenby) (For Marathon, 10K & 5K Entries) 9am - 11am Registration for HALF MARATHON Athletes (South Quay Car Park) 9:30am HALF MARATHON Coaches Leave (South Parade, Tenby) 9:45am MARATHON Briefing (Tudor Square, Tenby) 9:55am The Wales 5K Start (Tudor Square, Tenby) 10am The Wales MARATHON Start (Tudor Square, Tenby) 11am Wales 10K Coaches Leave (South Parade, Tenby) 11:20am HALF MARATHON Briefing (South Quay Car Park, Pembroke) 12pm The Wales HALF MARATHON Start (Main Street, Pembroke) 12:30pm First Athlete Back (Tudor Square, Tenby) 12:45pm Wales 10K Briefing (Approx) (Manorbier Castle, Manorbier) 1:30pm The Wales 10K Start (Manorbier Castle, Manorbier) 4pm Event Cut-off Time (Tudor Square, Tenby) 4pm Trophy Prensentation 4:30pm LCW Athlete Presentation 16

THE WALES RUN DAY SUNDAY 15 POWERED BY 2018 FEED STATION BREAK DOWN FOR THE FULL MARATHON Mile 4 & 24 Water Station Mile 6 & 22 Energy Station: Water, TORQ Energy, Bananas, Sweets & Mars Bars Mile 8 Water Station Mile 12 Energy Station: Water, TORQ Energy, Bananas, Sweets & Mars Bars Mile 16 Water Station Mile 20 Energy Station: Water, TORQ Energy, Bananas, Sweets & Mars Bars Finish Line Bottled water, Twiglets & Sweets FEED STATION BREAK DOWN FOR THE HALF MARATHON Mile 3 Water Station Mile 6 Energy Station: Water, TORQ Energy, Bananas, Sweets & Mars Bars Mile 9 (Also on The Wales 10k Route) Water Station Mile 11 (Also on The Wales 10k Route) Energy Station: Water, TORQ Energy, Bananas, Sweets & Mars Bars Finish Line (Also on The Wales 10k & The Wales 5k Routes) Bottled water, Twiglets & Sweets Note: Please be aware all distances are approximate and all contents are subject to change. 17

BAG DROP ZONES KEEP YOUR BELONGINGS SAFE THE WALES FULL MARATHON AND WALES 5K A bag drop off zone will be set up in St. John s Church from 8:00am 11:00am and will reopen at 1:00pm -5:30pm. You will be issued with a tag that you need to put your race number on. You will be required to show your race number to collect your bag. Every effort will be made to keep your bag secure but you leave items at your own risk. The race organisers cannot be held responsible for any items left. We will try to accommodate all bags at the bag drop however space is limited so only small bags under 5kg will be accepted. THE WALES HALF MARATHON The Wales Half Marathon Athletes can drop their bags off at the registration located in South Quay Car Park next to the Royal George in the designated bag drop area, which will close 20 minutes before the start of the race. Bags will be returned to St. Johns Church for pick up once finished. We will try to accomodate all bags at the bag drop however space is limited so only small bags under 5kg will be accepted. Please note, we try and get your bags back to the drop point as quickly as possible, but are sometimes delayed due to road closures. THE COASTAL COTTAGES WALES 10K The Wales 10k Athletes can drop their bag of near the entrance to Manorbier Castle in the designated bag drop area which will close 20 minutes before the start of the race. Bags will be returned to St. Johns Church for pick up once finished. We will try to accomodate all bags at the bag drop however space is limited so only small bags under 5kg will be accepted Please note, we try and get your bags back to the drop point as quickly as possible, but are sometimes delayed due to road closures. TIMING CHIPS Ensure the bib is pinned at all 4 corners. DO NOT fold, crease or remove the chip that is attached to the bib. Mount the bib on the torso area of your race top and do not cover with other items of clothes. A YouTube link for fitting a BibTag can be found at - www.youtube.com/watch?v=fa5y1ursqz0 18

CYCLE ROUTES KNOW WHERE YOU RE GOING 19

CYCLE ROUTES KNOW WHERE YOU RE GOING ADVISED PARKING 20

RUN ROUTES KNOW WHERE YOU RE GOING 21

FURTHER INFORMATION LAST BUT NOT LEAST For support information for the full weekend please visit: www.longcourseweekend.com/category/blog/ For medical advice from our event doctor please visit: www.longcourseweekend.com/category/blog/ For information on Road Closures follow - lcwwales.com/road-closures/ FINISH TIMES Finish times will be displayed at the end of the event and full results on the website www.lcwwales.com Good Luck with your event and remember to enjoy it! Activity Wales Events Team Please note that all details are correct at the time of publishing and may change. All details will be given at registration. It is the athlete s responsibility to follow all instructions of the marshals and race officials. Activty Wales Events has a growing list of top quality events. Keep an eye on the website www.activitywalesevents.com 22

10 YEARS OF LCW 5-7 J U LY 2 0 1 9 ENTRIES OPEN S U N D AY 1 5 T H J U L Y AT 7 P M X. L C W WA L E S. C O M