#IM703eagleman ironman.com/eagleman70.3 ATHLETE GUIDE

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1 2016 ironman.com/eagleman70.3 #IM703eagleman ATHLETE GUIDE

2 WELCOME TABLE OF CONTENTS WELCOME MESSAGES 3 EVENT SCHEDULE 6 7 PRE-RACE INFO RACE DAY INFO POST RACE INFO SWIM COURSE BIKE COURSE BIKE TECH & SERVICES RUN COURSE 21 RULES/USAT MEDICAL POLICY QUALIFYING FOR THE 70.3 WORLD CHAMPIONSHIP ALL WORLD ATHLETE TRICLUBS, CERTIFIED COACHES 2

3 MESSAGES IRONMAN CEO Welcome Athletes, On behalf of all of us at IRONMAN, congratulations on getting to the start line and welcome to race day. Through the hard work you ve put in and the sacrifices you ve made, you are ready and prepared to realize your IRONMAN 70.3 dreams. Whether you are a first-time competitor testing your limits to finish or a seasoned IRONMAN 70.3 veteran racing to earn a personal best, we are profoundly inspired by your passion, drive and discipline. The miles you ve put in and your extraordinary perseverance will soon pay off. In over 35 years, IRONMAN events have expanded from one race to more than 250 in over 42 countries across six continents. IRONMAN has carved out its own unique legacy in sports history thanks to our inspiring athletes and the thousands of unforgettable moments they ve provided while they race to prove Anything is Possible. Each of you has a unique story and journey that brought you here. We hope you cherish your moments both at the start line and at the finish line and recognize the place you ve earned in IRONMAN history. As our founder, John Collins once said, The pain is temporary, the memories will last the rest of your life. Our staff and incredible team of volunteers stand ready to ensure you have the best race experience possible. Relish in the excitement of race morning, take time to enjoy the course, endure the challenges along the way and embrace the overwhelming joy as you cross the finish line. Those feelings are contagious and we hope you will share your experience with others, helping further our great sport along the way. Be strong and race safely. We ll see you at the finish line. Andrew Messick Chief Executive Officer, IRONMAN RACE DIRECTOR Dear Athletes, Welcome to Dorchester County, Maryland, and your host city of Cambridge! This year, we are proud to celebrate the 20th anniversary of IRONMAN 70.3 Eagleman as an IRONMAN-branded race. Why has this race had such staying power? We have a few guesses: 1. The people. The race volunteers and the community support here have been described by many as the best in the sport. As a community, we value the event, and it has become a fixture in our annual calendar. 2. Our course. We have one of the most competitive bike and run courses on the IRONMAN circuit: flat, fast, and often windy. These factors provide a different kind of challenge for athletes, both mentally and physically. You will know you have raced when you finish Eagleman! 3. It s beautiful. The race brings you through some of the most dramatic marshland and unspoiled landscapes in the Mid-Atlantic region. Much of the bike course winds through Blackwater National Wildlife Refuge, which USA Today has called one of the top 10 spots for amazing wildlife watching. So look for bald eagles, great blue herons, osprey, and egrets. Dorchester County is one of the few communities in the world that hosts two IRONMAN events. In addition to 70.3 Eagleman, we host IRONMAN Maryland, set for this year on October 1. We invite all of you to come back and volunteer or race! While you re here, be sure to stroll through downtown Cambridge, where you ll find a much loved microbrewery, one-of-a-kind shops and art galleries, and a food scene that gives a small town a big reputation. Savor the variety of crab and oyster dishes - by and large, they come right from local waters, and you can taste the difference. Race well, be safe, and enjoy your stay! Gerry Boyle. Race Director, IRONMAN 70.3 Eagleman 3

4 MESSAGE FROM THE HEAD REFEREE Jimmy Riccitello IRONMAN HEAD REFEREE DRAFTING VIOLATION BLUE CARD five minute time penalty served in a penalty tent on the bike course IRONMAN will operate under the three strikes and you re out principle with respect to BLUE CARD violations. DRAFTING AND LITTERING are the only two violations that will result in a BLUE CARD violation and an athlete will incur a 5-minute time penalty (to be served in the closest penalty tent, located along the bike course). YELLOW CARD violations (stop and go penalty) also require an athlete to stop at the closest penalty tent location along the bike course. Any penalties incurred on the run course are to be served at the point of infraction. While YELLOW CARD violations will not count against your three strikes, IRONMAN Competition Rules still allow an athlete to be disqualified for repeated rule violations should an athlete receive excessive yellow card violations. So that you understand the rules on race day, please take the time to read and understand the rules in the Athlete Guide and the 2016 IRONMAN Competition Rules. The POSITION violations are summarized: LITTERING VIOLATION BLUE CARD five minute time penalty served in a penalty tent on the bike course BLOCKING VIOLATION YELLOW CARD stop and go time penalty served at the next penalty tent DISQUALIFICATION (DSQ) RED CARD THREE BLUE CARD VIOLATIONS WILL RESULT IN RACE DISQUALIFICATION.!!!!!! Always ride on the right side of your lane to avoid an ILLEGAL POSITION or BLOCKING call. Keep six bike lengths of clear space between your bike s front wheel and the rear wheel of the cyclist in front of you to avoid a DRAFTING call. Always pass on the left of the cyclist in front of you; Never on the right to avoid an ILLEGAL PASS call. Complete your pass within 25 seconds to avoid a DRAFTING call. Passed athletes must be seen making immediate and constant rear progress out of the drafting zone to avoid a DRAFTING call. Triathlon is an individual event, and it is your responsibility to fully understand the rules and avoid penalties. The referee s ruling is final in the case of POSITION violations, and there are no protests or appeals. Other common violations include: HELMET CHINSTRAP Your chinstrap must be securely fastened whenever you are on your bike on race day. RACE NUMBER You must wear your bib number during the run portion of the race. In addition, your bike frame sticker must be properly attached to your bike frame and must be visible from both sides. LITTERING Do not throw ANYTHING outside of official aid stations. Littering will result in a BLUE CARD violation, which is a five minute time penalty. UNAUTHORIZED EQUIPMENT Sorry, absolutely NO communication devices, MP3 players or other audio devices. (Yes, that means NO cell phones). OUTSIDE ASSISTANCE Non-racers may NOT ride or run alongside you. TIME PENALTIES Remember that even though DRAFTING and LITTERING are the only violations that incur a five minute time penalty, you must go to a penalty tent for any violation to have your number marked. There will be no penalty tents on the run. If you are penalized on the run, the official will mark your number on the spot. Please treat other athletes, all volunteers, and your referees with courtesy and consideration. Not doing so is UNSPORTSMANLIKE CONDUCT and may result in disqualification. I sincerely hope you have a great race and achieve all your goals. 4

5 OFFICIAL SPORTS NUTRITION SPONSOR OF THE IRONMAN NORTH AMERICAN SERIES O N- C O U R S E AT AL L I R O N M A N N O RTH A M ERIC A N S E RI ES E VENT S 2016 CLIF BAR & COMPANY. CBC16_1021. *Products and flavors may vary by event. 5

6 2016 TENTATIVE SCHEDULE *SCHEDULE OF EVENTS IS TENTATIVE & SUBJECT TO CHANGE. Please continue to check back regularly for updates. FRIDAY, JUNE 10, 2016 START END EVENT LOCATION 2 p.m. 7 p.m. Athlete Check-In Sailwinds Park 2 p.m. 7 p.m. Official IRONMAN Store Sailwinds Park 2 p.m. 7 p.m. IRONMAN Village Sailwinds Park 2 p.m. 7 p.m. Bike Store & Tech Service Center Sailwinds Park 2 p.m. 7 p.m. Information Booth Sailwinds Park 2 p.m. 7 p.m. VIP Credential Pick-Up Sailwinds Park 3 p.m. Athlete Briefing Sailwinds Park 5 p.m. Athlete Briefing Sailwinds Park SATURDAY, JUNE 11, 2016 START END EVENT LOCATION 9 a.m. 5 p.m. Athlete Check-In Sailwinds Park 9 a.m. 5 p.m. Official IRONMAN Store Sailwinds Park 9 a.m. 5 p.m. IRONMAN Village Sailwinds Park 9 a.m. 5 p.m. Bike Store & Tech Service Center Sailwinds Park 9 a.m. 5 p.m. Information Booth Sailwinds Park 9 a.m. 5 p.m. VIP Credential Pick-Up Sailwinds Park 10 a.m. 6 p.m. Mandatory Bike Check-In Great Marsh Park 10 a.m. Athlete Briefing Sailwinds Park 11:30 a.m. Pro Athlete Panel Sailwinds Park 12 p.m. Athlete Briefing Sailwinds Park 2 p.m. Athlete Briefing Sailwinds Park 4 p.m. Athlete Briefing Sailwinds Park SUNDAY, JUNE 12, RACE DAY START END EVENT LOCATION 4:45 a.m. 6:45 a.m. Transition Opens for Gear Check-In & Body Marking Great Marsh Park 6:45 a.m. Race Starts Great Marsh Park 7 a.m. 3 p.m. Official IRONMAN Store Great Marsh Park 7 a.m. 3 p.m. IRONMAN Village Great Marsh Park 7 a.m. 3 p.m. Information Booth Great Marsh Park 11 a.m. 5 p.m. Athlete Post-Race Food Great Marsh Park 11:30 a.m. 2:30 p.m. Arctic Ease Post-Race Wrapping Arctic Ease Tent in the Finish Area 1:30 p.m. 5 p.m. Bike and Gear Check-Out Great Marsh Park 4 p.m. Awards Ceremony & 2016 IRONMAN 70.3 World Championship Slot Allocation/Rolldown Ceremony* 3:30 p.m. Awards (pending final finisher) & 2015 IRONMAN 70.3 World Championship Rolldown Great Marsh Park Great Marsh Park Slot Allocation/Rolldown will begin as soon as Awards end - Be Early! 6

7 PRE-RACE INFORMATION PERSONAL COMMUNICATION PLAN Prior to departing for Maryland be sure to establish a communications plan with family and friends back home. Share the race day emergency contact listed below with those who may need to reach you in an emergency. Even if you are in Maryland with family and friends, it is essential that you have a plan for contacting or reuniting with your group following the race. Race Day Emergency Contact IRONMAN 70.3 Athlete Services eagleman70.3@ironman.com Emergency phone hours are as follows: Friday, June 10: 2 p.m. to 8 p.m. Saturday, June 11: 9 a.m. to 6:30 p.m. Sunday, June 12 - RACE DAY!: 5 a.m. to 6 p.m. ATHLETE CHECK-IN Athlete Check-In hours are Friday, June 10 from 2 p.m. to 7 p.m., and Saturday, June 11 from 9 a.m. to 5 p.m., at Sailwinds Park. Please note that Athlete Check-In will not be open on race day. If you do not check in during the designated Athlete Check-In hours, you will not be permitted to race. ALL RACE PACKETS MUST BE PICKED UP BY 5 P.M. ON SATURDAY, JUNE 11. Please bring the following items with you to Athlete Check-In: Photo Identification USAT card to show proof of current USAT membership or $15 USD (cash only) to purchase a one-day license. If you are a USAT member and forget your card, you will be required to sign the USAT waiver and purchase a $15 USAT one-day license. If you are a professional athlete, you are required to submit proof of professional status at check-in. 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 athlete and must be worn during race week. The wristband is required for medical identification purposes and allows you access to both transition area and post-race athlete recovery areas. 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 event, as it will identify you as an athlete. You must be wearing your wristband if you plan to claim a slot for the 2016 IRONMAN 70.3 World Championship. CAMPING AND RV S There will be a Camping and RV Program for IRONMAN 70.3 Eagleman courtesy of the faculty and students of Cambridge South Dorchester High School. For more information contact Jake Coleman; colecsd@yahoo.com PERSONAL SAFETY Athletes may swim in the designated swim areas of Great Marsh Park during the park hours prior to the race. Please abide by all rules implemented by Great Marsh Park. While we make reasonable efforts to inspect the swim entry and exit points for underwater hazards, the inspection does not take place until just before the swim discipline starts. Participants are further advised to exercise caution and to be mindful of underwater hazards. Keep in mind that this is a natural body of water and is subject to hidden hazards including, but not limited to: currents, underwater obstructions, tides, rip currents and indigenous marine life. When training, please bike and run on the shoulder without moving into the traffic lane. Please be courteous and aware that the people sharing the roads with you are people you will count on during race day to fulfill your physical and emotional needs. Please ride single file, as biking side by side is illegal. As you are one of Maryland s invited guests, please respect and obey the traffic laws during your training practices. Violators will be cited. You are required to carry proper identification at all times. If you are stopped, you must present your identification to the inquiring officer. Failure to do so may result in race disqualification. Your cooperation is appreciated. MANDATORY BIKE CHECK-IN Mandatory Bike Check-In is on Saturday, June 11, from 10 a.m. to 6 p.m. at Great Marsh Park. You will not be allowed to bring your bike into transition on race day. You must check your bike in during the designated times. You will have access to your bike beginning at 4:45 a.m. on race morning, but you will not be allowed to remove your bike from transition until the start of the bike portion of the race. Helmets and cycling shoes may be brought into transition on race morning. Helmets and shoes may be clipped or attached to the bicycle. All bikes must be checked into transition by 6 p.m. on Saturday. Plastic bags on any part of the bike other than the seat and computer will be removed by race staff. These bags will be kept in an area next to bike tech until 5 p.m. for retrieval and then discarded. SWIM PRACTICE AREA There will be a designated swim practice area to the west of the swim course in Hambrooks Bay. Entry to this area will be marked by a large blue inflatable. Avoid swimming in the swim course. Not only is this an active area for commercial fishermen, but staff will also be busy setting course buoys for race day. Athletes may swim in the practice area on race morning but must exit the water to join their respective swim waves on shore in the parking lot. Dorchester County YMCA (which is two blocks from transition) will also offer camping and RV opportunities; for more information, please wtanton@dorchesterymca.org 7

8 RACE DAY INFORMATION PHYSICAL ADDRESSES Athlete Check-In: Sailwinds Park Franklin Street Cambridge, MD Swim Start/Transition Great Marsh Park Bay & Somerset Street Cambridge, MD Finish Line: Great Marsh Park Bay & Somerset Street Cambridge, MD RACE MORNING PROCEDURE Transition opens at 4:45 a.m. on race morning. Remember to bring your MyLaps Pro Chip, wetsuit, and swim cap. Please do not wear your bib number in the swim. The number will not hold up for the duration of the race if it gets wet. Volunteers will conduct body marking inside transition and will make themselves available by moving throughout the bike rack rows. Do not number yourself expecting to bypass check-in. During the body marking process, athletes are responsible for ensuring the body marking volunteers mark the athlete s age as of December 31, 2016 which corresponds with the age division in which the athlete will compete in on race day. You will not be permitted in the transition area on race day without your wristband, swim cap and MyLaps Pro Chip. If you have misplaced any of these items, please see the transition director for a replacement. Do not apply sunscreen, oil, Vaseline or lotion until after you have been body marked. Transition closes at 6:45 a.m. All athletes must be out of transition and headed to the swim before this time. AID STATIONS There will be 4 aid stations on the bike approximately every 11 miles and approximately a mile apart on the run. The general offerings are as follows: RACE TIMING AND CUT-OFFS The race will officially end 8 hours and 30 minutes after the final athlete start. Aid station stops, transitions, etc., will be included in your total elapsed time. Splits will be recorded for each segment of the race. The following cut-off times apply for each segment of the race: Swim Cut-Off The swim course will close 1 hour and 10 minutes after the final athlete start. Each athlete will have 1 hour and 10 minutes to complete their 1.2 mile swim. Individual athletes who take longer than 1 hour and 10 minutes to complete their swim will receive a DNF. IRONMAN officials reserve the right to pull athletes off the course who exceed any established course time cut-offs. Bike Cut-Off 5 hours and 30 minutes after the final athlete start. Please understand that based on permits for the roads on the course and the safety of athletes involved, cut-off times must be respected for all IRONMAN 70.3 events. Run Cut-Off The run course will close 8 hours and 30 minutes after the final athlete start. Each individual athlete will have 8 hours and 30 minutes to complete the entire course. Individual athletes that take longer than 8 hours and 30 minutes to complete the entire course will receive a DNF. IRONMAN reserves the right to remove an athlete from the course and DNF the athlete if our course staff determines there is no possibility of an athlete finishing the given discipline (swim, bike, run) before the posted cut-off times based on an athlete s location, time and average speed up to that point. Bike: Gatorade Endurance Formula (Flavor: Orange) Water Bananas Clif Shot Energy Gels Clif Bloks Energy Chews Clif Bar minis Red Bull Run: Gatorade Endurance Formula (Flavor: Lemon Lime) Water Cola Clif Shot Energy Gels Clif Bloks Energy Chews Clif Bar minis Red Bull Pretzels Fruit 8

9 RACE DAY PARKING AND SHUTTLE INFORMATION RACE DAY PARKING There is ample parking available at Mace s Lane Middle School, the site of the free shuttle service. Please note that there will be NO RACE DAY PARKING in Great Marsh Park. There is limited parking available ONLY on the following streets around Great Marsh Park: Oakley St. Belvedere Ave. Glenburn Ave. Somerset Ave. Talbot Ave. There is NO PARKING on Hambrooks Blvd. on Saturday or Sunday. Please note that the streets surrounding the park will be extremely congested. We highly recommend taking the free shuttle bus. Please plan to arrive early on Sunday morning. DO NOT PARK in private driveways or on private property. Great Marsh Park will be closed to vehicles all race day. Please plan on early morning traffic delays, and prepare to arrive earlier than you may have initially planned. There are thousands of athletes and their fans attending this event. Don t miss your swim wave - BE THERE EARLY! FREE SHUTTLE INFO There will be a free shuttle service to take athletes, family, friends and volunteers to and from Mace s Lane Middle School and Great Marsh Park beginning at 4:30 a.m. on Sunday and running continuously every minutes until 6:30 p.m. The shuttle bus stop at Great Marsh Park will be at the corner of Hambrooks Blvd. and Glenburn Avenue. There are no pets permitted on buses. Buses are NOT equipped with wheelchair lifts. You will be able to transport your bike on the shuttle depending on available space. Family and friends can ride the shuttle back to Mace s Lane Middle School to get your car and then return to Great Marsh Park to pick up you and your bike/gear. Use of the shuttle bus service is strongly encouraged to avoid early morning delays from race morning traffic as there is very limited parking close to the race venue. Mace s Lane Middle School 1101 Mace s Lane Cambridge, MD Ironman 70.3 EagleMan Triathlon PARKING & SHUTTLE Information GREAT MARSH PARK SHUTTLE PICKUP/DROP-OFF LOCATION SHUTTLE WILL RUN ALL DAY UNTIL 4:30PM SAILWINDS PARK IRONMAN Village and Registration THERE WILL BE NO PARKING AT GREAT MARSH PARK FOR THE SAFETY OF THE ATHLETES. ONLY OFFICIAL RACE VEHICLES WILL BE ALLOWED AT THE PARK. PLEASE USE LOCAL ROADS OR SHUTTLE SERVICE LOCAL ROADS: OAKLEY ST. BELVEDERE AVE. GLENBURN AVE. SOMERSET AVE. TALBOT AVE. *NO PARKING ON HAMBROOKS BLVD. SATURDAY OR SUNDAY! DIRECTIONS TO MACES LANE MIDDLE SCHOOL: FROM ROUTE 50 TAKE RT. 16 (CHURCH CREEK RD) TO CHESAPEAKE DR. PARKING FOR SHUTTLE SERVICE LOCATED AT MACE S LANE MIDDLE SCHOOL ADDRESS: 1101 MACES LANE CAMBRIDGE, MD TURN RIGHT ONTO CHESAPEAKE DRIVE. TURN RIGHT ON BAYLEY RD. SCHOOL WITH BE ON YOUR LEFT AT NEXT STOP SIGN 9

10 RACE DAY ATHLETE CHECK LIST PRE-RACE: Directions to Hotel Directions to Athlete Check-In Directions to Race Start Directions to Race Finish Photo I.D. Valid USAT Card - if member (if you paid for a one-day license online, no need to bring a card) Bike Services/Tune up Attend Athlete Check-In Attend Athlete Briefing Study the race courses and plan your nutrition RACE DAY SWIM: MyLaps Pro Timing Chip and Strap Swimsuit/Wetsuit (if applicable) Goggles (consider a spare pair as well) Race Day Swim Cap (provided at Check-In) Ear Plugs/Nose Plug (optional) Throw away long sleeved shirt and shoes to wear and discard before the race or place in your Morning Clothes Bag (if provided) RACE DAY BIKE: Bike Pump Extra Nutrition Extra Water Bottles Aero Water Bottle Straw Bike Repair Kit Bar-end plugs CO2 Cartridge(s) Spare Tire Spare Tube Tire levers Valve Stem Extenders Patch Kit Wrench Set/Tools Vaseline Sunscreen Helmet Sunglasses Bike Shoes Socks GPS Watch or Bike Computer RACE DAY RUN: Fuel Belt Race Belt or Safety Pins Bib Number Hat/Visor Reflective tape (if applicable) Running Shoes Socks Sunglasses Water Bottle MISCELLANEOUS: Body Glide Antibacterial Contacts or Rx Glasses Heart Rate Monitor & Chest Strap Towel Hair Ties Chapstick Post-Race Clothing Extra Swimsuit and Cap for practice swim (if applicable) Extra Tri Kit for practice Have a Great Race! 10

11 POST-RACE INFORMATION BIKE & GEAR CHECK-OUT Mandatory Bike & Gear Check-Out is from 1:30 p.m. to 5 p.m. in transition. You must have your athlete wristband on in order to enter transition. If you are unable to personally claim your bicycle and gear, a family member or friend should have your Bike Check-Out ticket provided in your race packet prior to race day. If a friend or family member does decide to pick these items up for you as a courtesy, please ask them to leave a message on your cell phone so we do not have any panicked athletes - it happens a lot! POST-RACE MASSAGE THERAPY Post-race massage therapy will be provided on race day. Complimentary 10-minute massages will be available for athletes ONLY after the race, on a first come, first-served basis, until 5 p.m. Georgetown Sports Massage will be providing a series of assessments that include postural assessment, gait analysis, and/or a biomechanical overview looking for muscle imbalances, inflammation and the root cause of an athlete s pain or condition. At Georgetown Sports Massage, they emphasize the importance of informed strength training and conditioning to correct any imbalances and weaknesses. MEDICAL AREA The medical area is for athletes only, and family members are not allowed. Overcrowding in the medical area prevents the medical staff from doing their job. For information on an athlete receiving medical treatment, please wait outside the medical tent for updates on your athlete s condition. PRO PRIZE PURSE - $30,000 1st Place $6,000 4th Place $1,500 2nd Place $3,000 5th Place $1,250 3rd Place $2,250 6th Place $1000 COMPETITOR RESPONSIBILITIES When you pick up your race packet and MyLaps Pro Chip at Athlete Check-In, stop by the chip verification table to ensure that your correct name shows up on the computer screen. ATHLETE FOOD TENT Athlete post-race food area opens at 11 a.m. The athlete post-race food area is for athletes only and your athlete wristband provides you with access. There will be a no re-entry policy once you ve exited. AWARDS CEREMONY The Awards Ceremony is scheduled for 3:30 p.m. (pending final finisher) at Great Marsh Park. Don t miss out on claiming your award! If you cannot attend the Awards Ceremony, you can pick up your award between 2:30 p.m. and 3:30 p.m. at the stage. Unclaimed awards will be held for 30 days and then donated to a local charity. RACE PHOTOGRAPHY FinisherPix will have several photographers working at the swim exit, on the bike course, on the run course, and of course, at the finish line! How to order your pix? - Register your address at to be notified as soon as photos are online. - Have your number visible on the FRONT of your bike helmet so you can be identified in your cycling photos. - Keep your bib number visible on the FRONT of your body during the run and at the finish line so you can be easily identified. - Smile and celebrate when you cross the finish line! Don t worry about touching your watch, the timing company will ensure an accurate record of your achievement. - Visit to view, order, and share your photos from the event. LOST AND FOUND Lost and Found will be at the Race Information Booth during race week and on race day. Please check the schedule of events for Race Information Booth hours and location. After the conclusion of the event, please contact eagleman70.3@ironman.com to locate any missing items and schedule returns. Shipping fees will apply. All unclaimed items will be donated within 30 days. You must wear your MyLaps Pro Chip at all times while you are racing. Prior to the swim, fasten the MyLaps Pro Chip to your left ankle with the strap provided and do not remove it until you have finished the run. You may apply Vaseline around your ankle; it will not affect the MyLaps Pro Chip. Volunteers will help you remove the MyLaps Pro Chip at the finish line. If you do not start the race, you are responsible for returning the MyLaps Pro Chip to timing. If you drop out or are pulled from the race at any time, turn in your MyLaps Pro Chip to a race official. Failure to do so may disqualify you from participating in future IRONMAN events. 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 MyLaps Pro Chip. Your race MyLaps Pro Chip is a loaner. By picking up your race number and MyLaps Pro Chip, you are guaranteeing that you will return the chip to timing, or you will be billed $75 USD for its replacement. If you lose your MyLaps Pro Chip during the event, you are responsible for obtaining a replacement at one of the following locations: swim exit, bike exit or run exit. Volunteers will have extra MyLaps Pro Chips at the timing locations above. If you lose your MyLaps Pro Chip while on the run course, please notify a timing official immediately after crossing the finish line. Failure to wear your MyLaps Pro Chip on race day, return your chip after the event, or pay the replacement cost of your lost MyLaps Pro Chip may disqualify you from future IRONMAN events. NO CHIP = NO TIME 11

12 NEVER FORGET YOUR RACE! Finisher Order your personal race photos here: #finisherpix

13 ROKA SWIM COURSE SWIM 1.2 MI SUMMARY The swim is a 1.2 mile rectangular loop in the brackish Choptank River. It is well-marked by bright orange buoys at the turns and yellow tetrahedron buoys. The end of the swim course, leading up to the transition area, is marked by a finish line chute of orange buoys. The route and start time could change as race day approaches due to weather and/or tidal conditions. Water temperature in June has ranged from degrees. You can check the current water temperature at : http: / station_page.php?station=camm2 HAMBROOKS BAY GREAT MARSH PARK SWIM FINISH SWIM START CHOPTANK RIVER SWIM COURSE 1.2 MILES 1 LAP CAMBRIDGE, MD CHOPTANK RIVER TRANSITION AREA RUN IN FROM SWIM RUN OUT BIKE IN AND OUT SWIM COURSE RULES AND INSTRUCTIONS Athletes must wear cap provided by race. No fins, gloves, paddles, or flotation devices (including pull buoys) of any kind are allowed. No aqua socks (neoprene booties) unless the water temperature is 65 degrees Fahrenheit or colder. When the use of wetsuits is forbidden, clothing covering the neck, clothing covering any part of the arms below the elbows, and clothing covering any part of the leg below the knee, is deemed illegal equipment and is not permitted. Compression sleeves or compression calf guards/socks may NOT be worn during non-wetsuit swims, but may be worn upon completion of the swim. Swim goggles and facemasks may be worn. For our US events only, snorkels may be worn due to a medical condition supported by documentation from a physician. Any athlete granted permission to use a snorkel will not be eligible for age-group awards and will not be eligible for IRONMAN World Championship slots or IRONMAN 70.3 World Championship slots. Please note that while we are allowing this usage during the 2016 season for our US events, beginning in 2017 snorkels will not be allowed under any circumstance for any IRONMAN or IRONMAN 70.3 event No individual paddlers or escorts allowed. The course will be adequately patrolled by boats, canoes and paddleboards. Any assistance required during the swim will result in disqualification if forward progress was made. Athletes are permitted to use kayaks and boats as aid, as long as forward progress is not made. Course officials and medical personnel reserve the right to remove athletes from the course if determined medically necessary. The swim course will close 1 hour and 10 minutes after the final wave start. Each athlete will have 1 hour and 10 minutes to complete the 1.2 mile swim. Individual athletes who take longer than 1 hour and 10 minutes to complete the swim will receive a DNF. IRONMAN officials reserve the right to pull athletes off the course who exceed any established course time cut-offs. Wetsuit Rules Wetsuits may be worn in water temperatures up to and including 76.1 degrees Fahrenheit (24.5 degrees Celsius). Athletes who choose to wear a wetsuit in water temperatures between 76.2 degrees Fahrenheit (24.55 degrees Celsius) and 83.8 degrees Fahrenheit (28.8 degrees Celsius) will not be eligible for Age Group awards, including IRONMAN 70.3 World Championship slots or Rolldown slots. Prohibited Wetsuit: De Soto Water Rover Wetsuits cannot measure more than 5 mm thick. Wetsuits will be prohibited in water temperatures greater than 83.8 degrees Fahrenheit (28.8 degrees Celsius) Swimwear Policy (non-wetsuit legal swims only) Swimwear must be 100% textile material, which is defined as materials consisting of natural and/or synthetic, individual and non-consolidated yarns used to constitute a fabric by weaving, knitting and/or braiding. Simply put, this would generally refer to suits made only from nylon or Lycra that do not have any rubberized material such as polyurethane or neoprene. Swimwear must not cover the neck, extend past the elbow, nor extend past the knees. Swimwear may contain a zipper. A race kit may be worn underneath swimwear. Compression gear may be worn during nonwetsuit swims provided that it is made of 100% textile material (no rubberized material such as polyurethane or neoprene) and that material does not extend past the elbows or knees. Any compression wear that extends past the elbows or knees will not be permitted in non-wetsuit swims (this includes compression sleeves, compression socks, or compression tights). SWIM TO BIKE TRANSITION After the swim, you will be directed through the timing chutes to the swim to bike transition. Public nudity is not permitted. We require you to be fully ready to race before getting on your bike. Personal nutrients are permitted if carried on you or your bike. Sunscreen is available in transition. NOTE: Any athlete electing not to race must notify a timing official immediately. Above all, the safety of each swimmer is our prime concern. A full sweep of the course will be made directly behind the last swimmer. Visual aid will be provided by the lifeguards, divers, canoes, kayaks, buoys, and aquatic crafts that line the course. 13

14 IRONMAN SWIMSMART TOP 10 CHECKLIST An open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it s important that you arrive on race day healthy, fit and prepared. Here s a top-10 checklist to help get you ready. 1. Prepare for Race Conditions Race day should not be your first open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers and wearing a wetsuit if needed. 2. Race in Shorter Events Being properly trained is the best way to reduce anxiety. If possible, race in shorter events and clinics to prepare yourself for open water conditions. For extra guidance, talk to a coach or your local triathlon club. 3. Learn About Course Details It s important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the race website and pre-race communication to familiarize yourself with the course. Keep in mind, every body of water is different, so you ll need to educate yourself on water current and surf conditions. Study the event timetable to plan for proper arrival and preparation. 4. Ensure Heart Health As an athlete in training, you should take the proper steps to assess your health with your physician. The American Heart Association suggests a 12-step screening process for competitive athletes. This includes a physical exam as well as an assessment of your family history and personal heart health. 5. Pay Attention to Warning Signs If you experience chest pain or discomfort, shortness of breath, lightheadedness or blacking out while training, consult your doctor. 6. Don t Use New Gear on Race Day Focus on controlling as much as you can on race day. You should never race in equipment you haven t trained in. This is not the time to test new gear. Make sure your wetsuit fits properly and that your goggles, swim cap and other accessories work properly. Prepare for the unexpected with backups of all your gear. 7. Warm Up on Race Day Arrive early enough on race day for a proper warm-up prior to the start, If you aren t able to warm up in the water, spend between 5 and 10 minutes getting loose. Be sure to do some cardio activity, such as a light jog, to increase circulation and prep your muscles. 8. Check Out the Course Get comfortable with the course by checking out water conditions, the swim entry, exit layouts, along with turn buoy locations. Identify basic navigation points so that you know what you are swimming towards. 9. Start Easy Relax and Breathe Don t race at maximum effort from the start. Relax and focus on proper breathing technique as you settle into a sustainable pace. 10. Be Alert and Ask for Help In a race setting always stop at the first sign of a medical problem. If you or a fellow athlete needs help, just raise your hand to alert a lifeguard or safety boat. Race rules allow for competitors to stop or rest at any time during the swim. Feel free to hold on to a static object like a raft, buoy, or dock. You may also rest by holding on to a kayak, boat or even a paddleboard. As long as you don t use it to move forward, you won t face disqualification. 14

15 T H E N E X T G A M E C H A N G I N G I N N O V A T I O N I N W E T S U I T P E R F O R M A N C E. C O M I N G S O O N. 15

16 BIKE COURSE SUMMARY BIKE 56 MI BIKE START & FINISH The bike is 56 miles, through the scenic, dry, hot and often windy terrain of The Blackwater National Wildlife Refuge. Winds have been clocked at 30+ mph! Jenkins Creek Rd. Cambridge West By-Pass Glasgow St. Somerset Ave. Lovers Ln. 50 Tow n Pt. Rd. 5 Horn Pt. Rd. Route 343 Dail sville Rd. 10 Rock Rd. Route Taylors Island RD- RT Church Creek Rd Egypt Rd. 2 Smithville Rd Key Wallace Dr. 35 Golden Hill Rd. BIKE COURSE 56 MILES 1 LOOP CAMBRIDGE, MD Hoo pers Island Rd 3 TURN BY TURNS: Exit Park on Somerset Avenue Cross Hambrooks Blvd. Right on Glasgow St. Left on Jenkins Creek Left on By-Pass Right on Route 343 Bear right on Horn s Point Road Left on Lover s Lane Left on Route 343 Right on Dailsville Right on Route 16 Left on Smithville Rd. Left on Hooper s Island Rd. Left on Route 335 Right on Key Wallace Left on Egypt Rd. Left on Rock Dr. Cross Route 16 to Dailsville Rd. Right on Route 343 Left on By-Pass Right on Jenkins Creek Right on Glasgow Left on Somerset Follow to Bike Dismount 16

17 BIKE COURSE RULES AND INSTRUCTIONS 1. POSITION RULES Absolutely NO DRAFTING of another bike or any other vehicle is allowed. Athletes must keep six bike lengths of clear space between bikes except when passing. Failure to do so will result in a drafting violation. A pass occurs when the overtaking athlete s front wheel passes the leading edge of the athlete being overtaken. Overtaking athletes may pass on the left for up to 25 seconds, but must move back to the right side of the road, after passing. Failure to complete a pass within 25 seconds will result in a drafting violation. Athletes may not back out of the draft zone once it is entered (drafting violation). Overtaken athletes must immediately fall back six bike lengths before attempting to regain the lead from a front running bike. Immediately re-passing prior to falling back six bike lengths will result in an overtaken violation. Overtaken athletes who remain in the draft zone (6 bike lengths of clear space between bikes) for more than 25 seconds, or who do not make constant rear progress out of the drafting zone, will be given a drafting violation. Athletes must ride single file on the far right side of the road except when passing another rider, or for reasons of safety. Sideby-side riding is not allowed and will result in a position violation. Athletes who impede the forward progress of other athletes will be given a blocking violation. Athletes committing rule violations will be notified on the spot by an official. Do not attempt to discuss the penalty with the official. THE OFFICIAL WILL: i. Notify you that you have received either a BLUE CARD for drafting and littering or a YELLOW CARD for any other penalty. The official will show you the corresponding colored card. ii. Instruct you to report to the next penalty tent (PT) on the course. There will be at least two PTs on the course. THE EXACT LOCATION OF THE PTS WILL BE STATED AT THE PRE-RACE MEETING. THE ATHLETE WILL: i. Report to the next PT and tell the PT Official whether you were shown a BLUE CARD or a YELLOW CARD. If you fail to report to the next PT, you will be disqualified. ii. Have race numbers marked by the PT Official with a /. iii. Register, via the sign-in sheet. iv. Resume the race immediately, upon having your numbers marked with a / and registering, for all non-drafting violations (YELLOW CARD). v. Remain in the PT for the time indicated in the table below, for each drafting and littering violation (BLUE CARD). vi. Be disqualified if you receive three BLUE CARD penalties. An athlete may finish the race if he or she has been issued a red card disqualification, unless otherwise instructed by the Race Referee. vii. Be disqualified for not reporting to the PT. Race Distance: IRONMAN st BLUE CARD Offense 5:00 2nd BLUE CARD Offense 5:00 3rd BLUE CARD Offense DSQ 2. Bicycles must be racked in a manner such that the majority of the bicycle is on the athlete s side of the bike rack. 3. No tandems, fixed-gear bikes, recumbents, fairings, or any add-on device designed exclusively to reduce resistance are allowed. Any new, unusual, or prototype equipment will be subject to a determination of legality by the event organizer and/or Head Referee. 4. The sole responsibility of knowing and following the prescribed cycling course rests with each athlete. No adjustments in times or results shall be made for athletes who fail to follow the proper course for any reason whatsoever. 5. Athletes must obey all traffic laws while on the cycling course unless otherwise specifically directed by an official, race monitor or designee with actual authority. Failure to do so may result in disqualification. 6. No athlete shall endanger himself or another athlete. Athletes who intentionally present a danger to any athlete or who, in the judgment of the Head Referee, appear to present a danger to any athlete may be disqualified. 7. Helmets, bike shoes, and other cycling gear may be placed on the bike or in a transition bag. Shoes and shirt must be worn at all times. 8. Cameras, phone cameras, and video cameras are prohibited unless permission is given by IRONMAN. If permission is given by IRONMAN, it is the athlete s responsibility to notify the Head Referee prior to race start. Athletes seen with a camera, phone camera, or video camera without permission will be disqualified. 9. Athletes must wear a bike helmet number on the front of their helmet. 10. A CPSC-approved helmet is required during the entire bike portion including in and out of transition. Athletes riding without an approved helmet or chinstrap not fastened may be disqualified. Alterations to a hard-shell helmet, which affect its integrity, are not allowed. 11. No individual support allowed. Ample aid and food stations will be provided. Friends, family members, coaches, or supporters of any type may NOT bike, drive, or run alongside athlete, may not pass food or other items to athlete and should be warned to stay completely clear of all athletes to avoid the disqualification of the athlete. It is incumbent upon each athlete to immediately reject any attempt to assist, follow, or escort. 12. Do not litter. Any item that needs to be discarded, including but not limited to water bottles, gel wrappers, energy bar wrappers, broken bike parts, or clothing items, may only be discarded in the trash drop zones at each aid station. Discarding any item outside of the trash drop zones will result in a blue card (5 minute time penalty). 13. Athletes must be individually responsible for repair and maintenance of their own bike. Athletes should be prepared to handle any possible mechanical malfunction. Assistance from official race personnel is permitted. 14. Athletes may walk bike, if necessary, but may not make progress on the bike course unaccompanied by their bicycle. 15. 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 own discretion make final judgment as to the soundness of the bike. 16. Communication devices of any type, such as cell phones and two-way radios are strictly prohibited during competition. Use of such devices will result in disqualification. 17. HEADSETS OR HEAD- PHONES ARE NOT ALLOWED DURING ANY PORTION OF THE EVENT. 18. Helmet mirrors or mirrors attached to the bike or body are prohibited unless needed for a verifiable medical reason. Athletes granted permission to use a mirror will be ineligible for awards or World Championship entry slots. Athletes using a mirror without permission will be disqualified. 17

18 BIKE COURSE RULES AND INSTRUCTIONS CONT D 19. MEDICAL SUPPORT If you need minor medical assistance, a SAG vehicle will pick you up and take you to the medical tent, where you shall receive treatment. Alternatively, depending upon medical emergency, ambulances will take you to the nearest hospital to receive treatment. If you have a technical problem or have bonked, the SAG vehicle will take you to the next aid station. There will be radios to contact ambulances and medical assistance. If you have a problem, please go to an aid station for further assistance. Cyclists still on the course at 5 hours and 30 minutes after the final wave start will be disqualified and will not be permitted to continue in the event. Note: There will be bike aid stations approximately 11 miles apart along the bike course. It is your responsibility to slow for safe nutrient pick-up. Call out your requirements clearly and in advance. Crews are instructed not to step across the white line for handoffs. It is imperative that you don t toss bike bottles, cups, or nutrient bags on the roadside along the course. A five minute time penalty will be assessed for discarding litter outside the designated drop zone. Note: Technical support vans 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. 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. When training, please follow these suggestions: Please wear a helmet during all official activities when you are riding your bike. This includes competition, course familiarization and training session activities when you are riding your bike. This includes competition, course familiarization and training sessions. Please ride single file. This is not just for your safety but also to ensure local drivers can get where they need to go without delay and frustration. Please obey traffic laws (stop at stop signs, signal when turning, etc.). Please do not use private property as a toilet. Please do not litter. Keep your energy bar and gel wrappers with you until you find a trash can. Please ask your friends and family members to refrain from painting the roads along the course. This defaces public property and is a punishable offense. YOU RE MADE OF IRON, BUT YOUR BIKE IS NOT. That means when it comes to damage or theft, you need iron-like protection. With BigRing Bicycle Insurance, your bike and bike components are covered. Plus, BigRing now offers flexible billing options monthly, quarterly, semi-annually or annually choose the one that s right for you. Don t wait any longer. Protect your investment with BigRing Bike Insurance. Get BigRing and Enjoy Your Ride! Get your free quote today! BigRingInsurance.com/Ironman Brought to you by Transamerica Available in most areas PROUD SPONSOR OF: Insurance products and services are underwritten by Transamerica Casualty Insurance Company, Columbus, OH, NAIC number 10952, Administrative Office: 100 Light Street, Baltimore, MD Transamerica Casualty is licensed to sell insurance in all states. BigRing is brought to you by Transamerica Casualty Insurance Company. Copyright 2016 Transamerica Corporation, 4333 Edgewood Road NE, Cedar Rapids, IA All Rights Reserved. AT# IM16 18

19 BIKE STORE AND TECH RACE DAY WHEELS The Original Wheel Rental Company, began in 2005 and is the Official Wheel Rental Business of the IRONMAN U.S. Series. Our sole mission is to make you faster without you having to break the bank. We re here to give both beginner triathletes and experts the opportunity to conveniently ride fast carbon race wheels without having to purchase them. Why pay $2700+ for wheels that you may only use a few times a year when you can rent newly released 2016 ZIPP Firecrest carbon clincher race wheels starting at only $160? Wheel rental includes: * 2016 ZIPP Firecrest carbon clincher wheels. * Continental GP 4000s clincher tires or ZIPP Tangente Speed tires, tubes and skewers. * Your rental fee off the sale price if you decide to buy. * Free cassette and wheel swap at the events. Even better, if you do decide that you love the wheels so much that you can t live without them, we can t say that we d blame you and we ll be happy to sell them to you at a discounted price. We ll also subtract one rental fee from the discounted price for a used set and 2 rental fees for a new set. Race Day Wheels will be at the majority of the IRONMAN and IRONMAN 70.3 events, so if you re looking to hit a PR this year, lock in your carbon wheels now while they re still available! TECH TIPS AND OTHER DETAILS 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 the bikes. To avoid an unexpected flat tire, wait until race morning to inflate your tires to their proper air pressure. There will be a limited number of pumps available in the transition area on race morning so we recommend you bring your own. You must give your pump to a family member or friend before the race start, since pumps will not be accepted with your Morning Clothes Bags. For security and safety reasons, bikes will not be allowed out of transition once transition closes at 6:45 a.m. Once transition closes, no one will be allowed to enter transition unless accompanied by a race official. On race day, bike tech vehicles will patrol the course to aid in emergency repairs. SAFETY QR CODE REMOVABLE AERO COVERS Fit LED SUNGLASS GARAGE CLICK-TO-FIT TM SYSTEM REMOVABLE VISOR ALL-SEASON LINERS

20 BIKE STORE AND TECH OFFICIAL BIKE STORE TRYCYCLE & RUN TriCycle and Run is the Official Bike Store of the 2016 IRONMAN 70.3 Eagleman. Our staff of triathlon experts will be on location at the IRONMAN Village offering quality triathlon supplies, equipment, gear, apparel and nutrition from most of the major manufacturers. As a USAT Certified Triathlon shop, we will be offering a 10% off discount to all athletes on all merchandise purchases. Our certified bike technicians will be on hand to provide the highest level of service for any bike repairs you may need in the days prior to race day. On race day, our staff will be available for emergency repairs and support in the transition area as well as on the race course. Be sure and visit our booth at the IRONMAN Village before the big day to stock up on all your triathlon and racing needs. Our bicycle technicians will be providing pre-race day bicycle safety checks at no charge to all athletes participating in the 2015 IRONMAN 70.3 Eagleman event. This will be an individualized inspection to ensure that all the critical parts of your bicycle are tightened and safe for race day performance. This service will be offered at the IRONMAN Village during posted hours. One of our bike technicians will also be located at the transition area on the day before race day. SPECIAL PRE-RACE DAY TUNE-UP FOR $50 SERVICE INCLUDES: Lube and adjust drive train Inspect and adjust front and rear brakes Inspect and tighten axle skewers and bolts Inspect tires and tire pressure Inspect and adjust seat clamp bolt Inspect and adjust all stem clamp bolts Inspect pedal attachment to crank arms Inspect wheels, spokes and hubs-touch up wheel true RACE DAY CHECK OVER FOR $30 SERVICE INCLUDES: Lube and adjust drive train Inspect and adjust front and rear brakes Inspect tires and tire pressure FLY IN SERVICES: EARLY BOOKING OFFER: Ship Bike to our Retail Location prior to Race Day Weekend UNPACK, ASSEMBLE, TUNE & DELIVER to IRONMAN VILLAGE $75 (*shipping labels must be provided) DISASSEMBLE, PACK, & SHIP (*with customer provided shipping label) $75 ON-SITE OFFER: UNPACK, ASSEMBLE and TUNE at IRONMAN Village site $100 DISASSEMBLE & PACK at IRONMAN Village site $100 BENTO BOX SPECIAL OFFER We are offering a ready-to-go Bento Box special as well. us your wish list of race day essentials, and we will do our best to fill your order, box it, invoice it, and have it ready to pick up at our IRONMAN Village booth. Use our event address eagleman@tricycleandrun.com to send us your list! Any questions that you may have regarding services offered or product /brand availability, please us at eagleman@tricycleandrun.com. We look forward to serving as your Official Bike Store! 20