TONBRIDGE LIONS TRIATHLON
The 2010 race is kindly sponsored by
Race Instructions
ALL COMPETITORS MUST READ THE FOLLOWING IMPORTANT INSTRUCTIONS
Venue
Tonbridge School, Tonbridge, Kent
The event is sanctioned by the BTA and a BTA Race Referee will be in attendance.
Car Parking
Please note parking is via the Avenue Gates to the School and not the Swimming complex entrance. The Avenue gates are located on the B245.
Parking is located within the school grounds and will be sign posted. Parking is limited so where possible please try to arrange to travel with other competitors. The site is likely to be busy so please exercise care and drive safely in and around the school.
In the event of inclement weather, alternative parking arrangements have been provided. Please follow the event parking signs to the car parks located behind Tonbridge Castle and next to the town swimming pool.
Registration
Race day registration will be in the reception of the Swimming Centre and will be open from 0600 hours. At registration you will collect your race number, timing chip,bike identity stickers, safety pins and goody bag. You may use a race number belt if you wish.
PLEASE NOTE For the duration of the event, your timing chip is your responsibility. There may be a charge levied if you fail to return your chip at the end of the event. The chip should be fitted to your ankle as instructed at registration.
UNDER NO CIRCUMSTANCES SHOULD YOU GO NEAR ANY TIMING MAT WHILST WEARING YOUR TIMING CHIP UNLESS YOU ARE ACTUALLY COMPETING. IF YOU ACCIDENTALLY DO SO PLEASE ADVISE A TIMING OFFICIAL.
Race numbers should be worn so as to be visible from the rear during the cycle discipline and from the front during run discipline. Failure to display your race number correctly could result in a time penalty. We need to see your number to be able to give you your race time!
Body marking for the swim discipline will take place when you collect your race numbers etc. You will not be permitted into transition without revealing your body marking.
Non BTA members will have to complete a day licence form. BTA members will be requested to produce their valid licence. failure to do so will result in the requirement to purchase a day licence.
Once registered you may proceed to transition to rack your bike. There are NO facilities to secure your bike at registration.
Transition
UNDER NO CIRCUMSTANCES WILL ANY PERSON BE PERMITTED TO ENTER TRANSITION OTHER THAN REGISTERED COMPETITORS.
Access to and from transition will not be permitted without revealing your body marking. The bike racking will be numbered so just find your race number position. It is important to be aware of those around you in transition as the race will be underway when most of you arrive. You are advised to orientate yourself and to make a note of where the entry and exit points are in transition area and listen to instruction given by officials.
Athletes will be expected to adhere to BTA rules which can be found in the BTA Handbook, the website and at registration.
Medical Notes
It is your own responsibility to ensure that you are fit to take part in the event and are strongly advised to read the medical notes at the end of this document. You may wish to record any medication that you may be taking and any medical condition that you have for the information of the first aiders and doctors in the event of an accident or other emergency.
Changing/Showers/Toilets
There are facilities at the Swimming Centre
Tonbridge Lions Club does not accept responsibility for any property lost or stolen, so please look after your own property.
Race Briefing
As we have staggered start times there will be no race briefing but you are advised to read the race information posted on notice boards. Any last minute changes will be brought to your attention before the start of the swim discipline.
It is your responsibility to ensure that you are aware of the layout of the school, centre, run and cycle courses.
You are reminded that the Race Referees decision is final.
Swim Course 400 Metres, 16 lengths
Please report at the swim start at least 5 minutes before your estimated start time.
Your race start time is detailed in these instructions and on the web site. Please ensure that you arrive in plenty of time to register and rack your bike in transition, it will be busy. Spectators are allowed in the swimming pool.
You will be swimming 4 to a lane and will be called forward in race number order. If you find someone in the lane is faster than you please let them pass at the lane end (you can catch them on the bike route). Should there be space in the pool and you wish to start earlier than your allotted time please ask the Race Director in charge of the pool and he will do his best to accommodate you.
You will be given a coloured swim hat to wear, this helps the lap counters. You will be shown a board when you have 2 laps remaining. The BTA Race Referee will be the final arbiter in the event of a dispute concerning the number of lengths completed. Any queries should be raised after the completion of the run discipline. Such complaint to be in writing and to be submitted no later than 20 minutes after completion.
When exiting the pool you must remove the swim cap and leave it in the pool area before making you way to the exit. Transition is some way from the pool and you may wish to have suitable footwear available OUTSIDE the pool exit.
No outside footwear is permitted in the pool area.
Bike Course 25.5 Kms
During the cycle discipline you must obey the normal rules of the road and the Highway Code. Any failure to follow the instruction given by a race official, marshal or Police Officer, riding dangerously is unacceptable and will not be condoned. Exhibiting behaviour likely to bring the sport into disrepute etc. could result in injury and jeopardise future events.
Please note the mandatory BTA rule which stipulates;
Your cycle helmet must be worn and fully fastened before your bike is un-racked and must remain so until it is re-racked at the conclusion of the cycle discipline. No HELMET – No RACE! It is your responsibility to ensure that your bike is in a roadworthy condition.
Be aware that the roads are open to the public and care should be exercised when completing the cycle discipline. The roads may have potholes due to the winter weather etc.
Cycle Route.
Follow the direction arrows, all turns are marshalled. If in doubt go straight on!
ROUTE DETAILS
Leave the school sports complex by the access road and turn right onto London Road.
Bear left onto Old London Road and then left onto Shipbourne Road, Care at junction, Stop Sign.
Keep on the A227 Shipbourne Road out of town, up Starvecrow Hill on through Shipbourne. Route mainly up hill to Stone Street.
Turn left into High Cross Road after Plaxtol direction Stone Street, In Ivy Hatch bear left at the Plough PH and immediately left onto Stone Street Road.
Keep on this road down hill to the ‘T’ junction at Seal, turn left into Park Lane towards Underriver. Continue on up hill through Godden Green past the Bucks Head PH towards Underriver. At the top of the hill, One Tree Hill Car Park, CAUTION steep narrow descent into Underriver village. Continue on through the village past the White Rock PH and turn right into Bank Lane. Keep on Bank Lane until the B245 London Road is reached. Turn left and proceed through Hildenborough returning to the school entrance, turn right into sports complex.
The school entrance will be Police controlled.
If you puncture and wish to retire walk to a marshal point where a sweep vehicle will come and rescue you.
Any retirements from the race at any stage must be reported to a race official as soon as possible.
Run Course 5Kms/3 Miles
The course will be the same as in previous years with the entire run route being within the Tonbridge School grounds. It is a flat course on a grass surface for the main part. The course consists of TWO laps of the main playing fields so please ensure you complete the designated distance.
Post Race Massage
There will be a post race massage available that will be provided by a sports therapist and a physiotherapist. This will help to ease your aching muscles and clear any unwanted lactic acid. There will be a charge for the ten minute massage.
Start Times
You will be notified of your start time via e mail and the start times will aslo be posted on the Tonbridge Lions website.
MEDICAL INFORMATION
On race day medical cover will be provided by Red Cross Ambulance. An ambulance will be based at the school site and ready to respond to any incident whether within the grounds or on the cycle/run routes.
Below is a reminder of medical issues you should bear in mind before and during race day.
Are you still fit to compete? Do you have a temperature?
A lot can and does happen between placing your race entry and the event itself. Entrants who are fund raising for charity often feel under pressure to take part even if they feel unwell or unfit because of the money they hope to raise.
You should never compete with a fever, as there is a risk of causing myocarditis (inflammation of the heart), which can be fatal or debilitating in the long term. Do not compete if you feel unwell or have just been unwell. Most medical emergencies occur in people who have been unwell or have been unwell but do not wish to miss the race. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair or you your family and the event support staff to risk becoming a medical emergency. You are unlikely to perform well and do yourself justice. There are other races but only one ‘you’. If you are not fit then please withdraw from the event for your own safety.
What if I normally take medication?
Many entrants do have a history of medical problems or will be taking medications or use inhalers. This information is invaluable to the medical support staff in the unlikely event of an emergency or if you collapse. For example, knowing that you are a diabetic or asthmatic can speed the diagnosis and treatment of your problem.
Please enter your medical details on the reverse of your race number. If you do not, it may prolong the time taken to give you the appropriate treatment.
Avoid dehydration
Listen to race announcements concerning the weather.
Start well hydrated – drink 200-300 ml of fluid
Drink 200-300 ml every 15-20 minutes during the race
Water is fine for event of less than 50 minutes
A carbohydrate/electrolyte drink may help.
Re-hydrate after the race.
Watch for warning symptoms.
Slow your pace if you start to feel unwell during the race. Seek advice early from the race marshals or medical staff if you do not improve. Cramps can be an early warning of dehydration – don’t ignore them. The following can be a warning of heat related illness.
Cramps, nausea/vomiting, diarrhoea, palpitations, exhaustion.
Avoid a sprint finish
Sprint to the finish line will increase the stress on your heart. Unless you’re an elite athlete, then a sprint finish should be avoided.
