Tere Tulemast! Welcome to SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016.

Transcription

1 ATHLETE S GUIDE 2016

2 Tere Tulemast! Welcome to SIS IRONMAN 70.3 Otepää presented by Ferroline Group Dear triathlete, It is our pleasure to welcome you as an athlete to the SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016, where more than 600 athletes will race on August 6. Swimming is in the stunning Pühajärv ("Holy Lake"), bike goes through the most spectacular southern Estonia nature with countless lakes, hills and valleys. And last but not least running on the challenging shoreline of Pühajärv and finishing in the Pühajärve Spa hotel park. IRONMAN 70.3 Otepää the true triathlon spirit for athletes, their families and spectators. In this athlete guide, you will be able to find answers to questions regarding the SIS IRONMAN 70.3 Otepää presented by Ferroline Group Please study the guide carefully as it contains very important information regarding the race. Please keep in mind that the rules featured in the athlete guide are intended to help athletes and their competitors, so please obey them and let s all have a truly amazing race! Good luck and see you at the finish line! Yours sincerely, SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016

3 Contents Welcome to SIS IRONMAN 70.3 Otepää presented by Ferroline Group Practical Information... 4 TriClub Race... 5 IRONMAN Athlete Corner... 5 Event Schedule... 6 Event Site and Parking Information... 8 Registration... 9 IRONMAN EXPO Race Briefing Bike Check-in Race day check-in Race start Swim Course Swim Smart Transition Zone 1 (T1) Bike course Bike Aid Stations Transition Zone 2 (T2) Run Course Run Aid Stations Rules and Regulations Anti-Doping Timing and Cut-off Times Medical Finish Area Award Ceremony Race Week Training Lost and Found Getting around, addresses etc

4 Practical Information Result service and online Throughout SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016 friends and relatives can follow the athlete s progression through online and LIVE video stream will be presented throughout the day. Facebook Approximately one week prior to the race, TolkNet Timing will send athletes an where you can add results and timings to your Facebook account. Thereby, every time an athlete passes a finish timing mat, the time and result will be visible on their Facebook wall. Course Information On athletes are able to get information on all courses. FinisherPix.com will be there on the course and finish to take your photos.

5 All World Athletes All World Athletes 2016 (best 10% of each Age Group) will receive the following onsite benefits: Priority Bike Racks (low Bib numbers after Pro Athletes) Priority access to Athletes Registration (separate AWA branded desk) All World Athlete Logo on Race Bib Inclusion in Event Program on Screen (Athlete Welcoming and Awards) TriClub Race IRONMAN 70.3 Otepää is one of the 11 Qualifying Races of the European TriClub Championship Series. If you are racing for a TriClub please check if you are listed on the TriClub Startlist here You can find the TriClub Team onsite at the Athlete Corner (EXPO) We are offering a TriClub Village onsite for your club members and supporters. If your club wants to be a part, reserve your spot (margus@trismile.ee) Check out the separate TriClub Result list after the race Winning club in each division will be qualified for the European TriClub Championship Final and gets a trophy at the Award Ceremony on August 6 at 20:00. TriClub Logo on Race Bib Special TriClub Swim Cap IRONMAN Athlete Corner You want to do another race this season but are not sure where to go? You are interested in the IRONMAN Athlete Programs and want to learn more about them? Stop by and meet the IRONMAN Team at the brand new Athlete Corner onsite located at the Expo. We are here to help you select your next race and any answer questions you may have regarding IRONMAN events and our athlete programs. We are looking forward to meeting you!

6 SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016 Event Schedule Thursday, 4 Aug 14:00 19:00 Expo open 14:00 19:00 Merchandise Store 14:00 19:00 Registration 19:00 Welcome banquet and pasta party 23:00 Welcome party in official nightclub "Comeback" Friday, 5 Aug 9:00 19:00 Expo is open 9:00 19:00 Merchandise Store 9:00 18:30 Registration 10:00 11:00 Pro athletes briefing (Pühajärve Spa conference centre) :00 Race briefing Russian (stage at the race center) 12:00 13:00 Race briefing English (stage at the race center) 13:00 14:00 Race briefing Estonian (stage at the race center) 14:00 19:00 Bike check-in 15:00 17:00 Swimming training (Spa beach) 19:00 Seve Ehitus Charity Run start 20:00 Seve Ehitus Charity Run awards ceremony and awards raffle 23:00 Afterparty in official nightclub "Comeback" Saturday, 6 Aug 8:00 19:00 Expo is open 8:00 19:00 Merchandise Store :45 Transition area open 9:00 9:30 Warm-up swim (Mõisalaht) 10:00 19:00 Registration for Grüne Fee IRONKIDS and 4:18:4 Otepää Triathlon 10:00 Pro men swim start 10:05 Pro women swim start 10:15 10:25 Age group swim starts 10:30 TEAM-s start 14:00 Expected first finisher 16:00 20:00 Bike check-out for athletes 19:00 Finish is closed 20:00 22:00 Award ceremony and slot allocation for Ironman 70.3 World Championship :00 Live concert Tanel Padar & The Sun 23:00 Afterparty in official nightclub "Comeback"

7 Sunday, 7, Aug 8:00 15:00 Expo is open 8:00 15:00 Merchandise Store 8:00 9:45 Registration for Grüne Fee IRONKIDS (up to one hour before respective start) 8:00 12:00 Registration for 4:18:4 Otepää Triathlon 8:30 9:30 Bike check-in 10:00 Grüne Fee IRONKIDS 200m swim + 10km bike + 1,5km run Start for C, B 11:15 Grüne Fee IRONKIDS 100m swim + 1.5km run Start for E, D 12:00 Grüne Fee IRONKIDS 500m run Start for 6.y. and younger 12:00 12:45 Bike check-in 13:00 4:18:4 Otepää Triathlon start 400m swim + 18km bike + 4km run 13:50 Expected first finisher 15:00 IRONKIDS awards ceremony and 4:18:4 Otepää Triathlon awards raffle

8 Event Site and Parking Information Race Day Parking On the map above you can see free parking areas in Pühajärve.

9 Registration Thursday, August 4 14:00 to 19:00 Friday, August 5 9:00 to 18:30 When registering, you need the following: Official ID with photo passport, driver s license etc. Valid proof of national triathlon membership. You need to buy a one-day license (EUR 10) in case of having no triathlon license. IMPORTANT! Team biker must also have a license. Waiver (handed out at registration). You can download and print out the waiver from the homepage as well, sign it and bring it to registration. All athletes must have registered before 18:30 on Friday, August 5 No registration will be possible after this time. IMPORTANT: Only athlete in person is allowed to pick up the envelope (race materials). The envelope will not be given to a third person, not even with authorization. 1. At registration you will receive the following items: Official SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016 Backpack Athlete s wristband must be worn at all times. Race number Safety pins Timing chip with strap BLUE bike bag RED run bag WHITE street wear bag Colored swim cap 3 x number stickers for helmet 1 x number sticker for bike 3 x number stickers for BLUE, RED and WHITE bags For Relay teams, one member of your team can pick up your race pack at registration as long as the event waiver is signed by each relay member. Each relay member will be issued an athlete wristband. Relay Teams utilize the timing chip as the "baton" to be passed in transition. The Timing Chip must be handed over from the swimmer to the biker and from the biker to the runner during the race.

10 IRONMAN EXPO Thursday, August 4 14:00 to 19:00 Friday, August 5 9:00 to 19:00 Saturday, August 6 8:00 to 19:00 Sunday, August 7 8:00 to 15:00 At the IRONMAN EXPO you will have a perfect opportunity to see the latest racing apparel and buy last-minute race essential equipment. Besides our race sponsors, you will meet a wide spectra of manufactures of sports equipment, accessories, nutrition, services for athletes, and general sport shops.

11 Race Briefing Friday, August 5 Race briefings are at the race center on stage (except for the Pro athletes). It is mandatory for all athletes to attend. Pro athletes 10:00 to 11:00 (in Pühajärve Spa Hotel conference centre) Russian 11:00 to 12:00 (on stage in race center) International 12:00 to 13:00 (on stage in race center) Estonian 13:00 to 14:00 (on stage in race center) Bikes are allowed at briefings, but it is your own risk to leave your bike to the area.

12 Bike Check-in Friday, August 5, 14:00 to 19:00 On Friday athletes must check-in the following items: Bike Bike helmet BLUE bike bag RED run bag Be ready before you get to the entrance to transition. You must have your helmet on with strap fastened and wearing your race number. Your race number stickers on the bike and helmet, blue and red bag and your wristband will be checked as you enter transition. Without all these items, you will not be able to rack your bike and bags. Please note that it is not allowed to mark your bike in any way with balloons or similar. The race marshals will remove such effects. During bike check-in, SIS IRONMAN 70.3 Official bike partner Hawaii Express will be present at EXPO to offer last minute adjustments and service to bikes. Overnight security is provided in transition zone. Only athletes are allowed in transition zone. From on Friday, until Saturday 6 at 8.00, athletes are not allowed into transition zone. Athletes will have access to their bikes, red and blue race bags on race morning between 8:00 and 9:45. Please note that it will not be possible to check-in or register on race morning. For Relay teams, cyclists have to check-in the bike on Friday, August 5, 14:00-19:00. Please note that it will not be possible to check-in or register on race morning. Helmet stickers must be placed like this:

13 The sticker on the bike must be placed into one of the following ways: The bike number must be visible at all times during the bike ride. The BLUE bike bag is for bike equipment. At bike check-in you must place the BLUE bike bag on the designated racks in the transition zone. The specific area is marked with your race number. Helmets must be placed in the BLUE bike bag, and are NOT allowed on the bike. The helmet must be a CE-approved. Race marshals have the right to reject helmets not meeting these standards. If rejected, the athlete has to get hold of an approved helmet before participating in the race. Note: Only the following items are allowed on the bike: Bike shoes secured to pedals Gels and bars attached securely to the bike Bottles secured in bottle-cages It is NOT allowed to leave anything next to the bike or on the ground. Race marshals will remove all items not safely secured to the bike. All removed items will be taken to the information tent. Due to the risk of windy conditions, you are only permitted to cover handle bars, seat and pedals, and not the entire bike. The RED run bag is for running apparel. At bike check-in you must place the RED run bag on the designated racks in the transition zone. The specific area is marked with your race number. Only athletes and race officials will be permitted access to transition zone. For security reasons, no bikes, helmets, RED run bag or BLUE bike bags are allowed to be removed from transition zone, once checked-in. You will have access to these items from 8:00 until 9:45 on race morning. The race bag stickers must be placed on the BLUE bike bag, the RED run bag and the WHITE street wear bag in the designated field on the bags. When racking your bike take your time to familiarize yourself with transition area, knowing where the entries and exits are.

14 Race day check-in Saturday, August 6 from 8:00-9:45 Race day check-in opens for athletes at 8:00 on Saturday morning the 6 of August and closes at 9:45. Only athletes and marshals will have access to transition zone. At registration, you will receive a colored swim cap, a timing chip and a race number. Be sure to remember these items on race morning. If you have lost or forgotten your timing chip on race morning, please contact an IRONMAN official, and they will provide you with a new one. During race morning bike mechanics will be present in transition zone to offer last minute adjustments and service. There will be tire pumps available in transition zone, which are free to use prior to the start. Please note that if you bring own floor pumps, it is not allowed to store it in any of the race bags, and must be handed to supporters. All athletes have to leave transition zone no later than 9:45. Failure to do so may cause a time penalty. It will be possible for athletes to change in the start area. There will be two separated tents for male and female athletes.

15 Race start Saturday, August 6 Pro men 10:00 Pro women 10:05 Age group 10:15 to 10:25 Team-s The SIS IRONMAN 70.3 Otepää presented by Ferroline Group swim is divided into 4 start groups. Pro men, pro women and teams will have mass start. Age group athletes will enter the water in a continuous stream through a controlled access point. An athlete s race-time will start when one crosses timing mats. Athletes will be directed to self-seed on race morning based on their predicted swim time. Volunteers and staff will be in the start area with signs and will assist with this process. Self-seeding will not be mandatory, but will be encouraged. Age group athletes seed themselves at the start according to the expected swim time: < 25 minutes 25 <-> 30 minutes 30 <-> 35 minutes 35 <-> 40 minutes 40 <-> 50 minutes 50 <-> 1 hour 10 minutes Swim Cap Color Pro men light blue Pro women white TriClub silver Age group red Team light green The official swim cap must be visible and clean. So stickers or other self-made markings are not allowed on the swim cap. You are permitted to wear a personal swim cap underneath the official swim cap. Note: If you have forgotten your timing chip on race morning or loose it during the swim or bike leg of the race, you are able to get a new timing chip in the transition area. You have received a WHITE street wear bag at registration. You must bring the WHITE street wear bag with your personal clothing to the start area.

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17 Swim Course Overview Swimming will take place in one of Estonia's most beautiful lake called Pühajärv (Holy Lake). The start will be on a sandy beach and racers make one lap of 1.9 km around a small island. The water temperature in lake Pühajärv is usually about 21 C at this time of year. The swim course will close 1 hour and 10 minutes after the final athlete starts the swim. Each athlete or relay team member will get 1 hour and 10 minutes to complete the swim course. Individual athletes and relay team members who take longer than 1 hour and 10 minutes to complete the swim will receive a DSQ, and are not allowed to continue the race. IRONMAN officials reserve the right to pull athletes off the course who exceed any established course time cut-offs. Safety In order for a safe swim for everyone, we advise participants to comply with the international guideline for open water swim SWIM SMART. The swim cap provided at the registration is for safety, and must be worn throughout the swim. Should you be in any kind of need; lifeguards will be in the water to help you. The water temperature in lake Pühajärv is expected to be around C. Therefore, information about wetsuits will be at information stand 1 hour before the start latest. You may wear your race number in the water if the wetsuit is allowed. In this case race number must be under the wetsuit. When entering the water, please make sure your timing chip is securely fastened. If the chip is lost during the swim, you will be able to retrieve a new one in the transition zone. The IRONMAN 2016 Competition Rules are in force for SIS IRONMAN 70.3 Otepää presented by Ferroline. For information regarding ruling that applies for the SIS IRONMAN 70.3 Otepää presented by Ferroline Swim Course, please visit the following website. For Common Competition Rules and Regulation Penalties, please read the section under the paragraph Rules and Regulations in this Athlete Guide.

18 Swim Smart SwimSmart Initiative 1. Prepare for Race Conditions Race day should not be your first exposure to an 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. Study the Course 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. 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. Health experts suggest 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, light-headedness 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.

19 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, preferably in the water. 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 and 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 arm to alert a lifeguard or safety boat. Feel free to hold on to a static object like a raft, buoy or dock. As long as you don t use it to move forward, you won t face disqualification. Race rules allow for competitors to stop or rest at any time during the swim.

20 Transition Zone

21 Transition Zone 1 (T1) Overview When exiting the water you will enter transition zone T1, where you will change to your biking apparel and get ready for the 90 km bike ride. Right after the swim, you must enter the transition zone and pick up your BLUE bike bag with your bike gear from the designated bag rack. From here you will go into the changing tent where all changing will take place. After completing your change you will need to pack your wetsuit and other swim gear in the BLUE bike bag, and bring it outside the area, where you will leave it at a designated bag drop area, which is placed just outside the changing tent. For relay teams, there will be a designated area in transition zone for handing over the timing chip. Swimmer must first take the wetsuit off in changing tent and then go with wetsuit to the zone, where he/she can hand over the timing chip. Rider is ready wearing the race number, helmet and bike shoes. After bike section rider puts the bike on numbered place and goes to the zone where he/she can hand over the timing chip to the runner. Please note that before removing the bike from its place at the bike rack, you need to have the chinstrap of your helmet securely fastened. The chinstrap must be fastened at all times when the athlete is on the bike. Failure to do so may cause a penalty. You have to cross the bike mount line before mounting your bike. The line will be clearly marked and is located when exiting Transition zone. After mounting your bike you will be ready to enjoy the 90 km going through beautiful southern Estonia. After finishing the race, your BLUE bike bag can be found at the transition zone where it can be picked up at 16:00-20:00.

22 Bike course Zoom in for better overview

23 Bike course overview The 2 lap bike leg will take competitors through the magical landscape of southern Estonia. Competitors will cycle through neighboring villages along a scenic road with a U-turn in Kanepi. The 90 km bike course is challenging, having a hilly profile with approximately 800 meters of total ascent. An ideal spot for spectators is the highest climb in Otepää, which is just 2 km from the race center. The course has 4 aid stations. Please remember that you have the full responsibility of your bike ś performance and safe conditions on race day. Please make sure that all mechanical parts are fully functional and that all equipment on the bike is securely fastened. Parts of the bike course will be swept before the race, but expect small stones on the course. It is the athlete s responsibility to know the course on race day. During the bike you must wear the race number visible on the back at all times. A shirt must be worn at all times during the bike. Number stickers on the bike and helmet are mandatory. It is absolutely not allowed to cross the center line (except turn-around points in Kanepi and Pühajärve) Bike Tech Support There will be bike tech support riding the course, who is able to assist you with most basic mechanical needs, i.e. flat tire, broken cables etc. In case you need bike tech support, approach an IRONMAN official and they will require the assistance for you. Please be aware that it might take time until tech support reaches you. At aid stations you will find pumps, tubes and some basic tools. Please be aware that it s your own responsibility to carry extra tubes, tires, tools, etc. on your bike as you race. The bike techs and the tools at the aid stations are only there as an extra service, and is based on a first come, first serve practice. After the race you are asked to visit mechanics to pay for these items. Your bike must comply with IRONMAN 2016 Competition Rules. In short this means that the bike is technically suitable and safe for a triathlon race. Please note that brake levers must point backwards, and both brakes must be fully functional. Disc wheels are permitted at the SIS IRONMAN 70.3 Otepää presented by Ferroline Group. For further information regarding IRONMAN 2016 Competition Rules, you can visit the following website. Road closures The bike course will be closed for traffic. Should a car get onto the course please stay calm and help it out onto the right way. Trained personnel, IRONMAN volunteers, and the police will be on the course giving directions and clearing traffic. People living near the course have been informed about SIS IRONMAN 70.3 Otepää presented by Ferroline Group and race officials are present to help and guide traffic during the race. In order to handle traffic on race day, cars will be crossing the bike course at relevant places. For your own safety, please pay attention, and beware of this.

24 In case of emergency, rescue vehicles with the sirens on shall have free passage at all times. Please yield and let them pass you. For safety reasons you need to pay extra attention when: Crossing roads Making left and right turns Passing aid stations You must follow directions and instructions from race officials, race marshals, police and the National Guard officers. Failure to do so may cause disqualification from the race. Please keep in mind that the bike part is a time trial for each single athlete. Any kind of drafting is forbidden. Race marshals will do their best prevent drafting. The minimum distance between two athletes is 12 meter measured from the leading edge of the front wheel. An athlete may enter the draft zone of another athlete, but must be seen to be progressing trough that zone. A maximum of 25 seconds will be allowed to pass through the zone of another athlete; if you remain in this zone without overtaking, you will receive a blue card. A pass occurs when the overtaking athlete s front wheel passes the leading edge of the front wheel of the athlete being overtaken. It is then up to the overtaken athlete to drop back 12m within 25 s, so they are not drafting. Athletes cannot block another athlete from passing. Please note that MP3 players and other electronic entertainment devices are strictly forbidden on the courses - athletes not obeying this will be disqualified. If you are involved in an accident with another person, e.g. another athlete, volunteers, spectators etc., be sure to remain at the location of the accident, until a member of police is present. Please inform your family, friends, coach and supporters that they are not allowed to accompany you on bikes, cars, etc., If this in not respected you will be penalized. The IRONMAN 2016 Competition Rules are in force for SIS IRONMAN 70.3 Otepää presented by Ferroline Group bike course. For information about the rules, please visit the following website

25 Penalties will be issued by referees, as well as s team of motorcycle marshals on the bike course using the card system below. All time penalties given on the bike course must be served in the penalty tent, located just before the Transition zone. When you enter penalty tent you have to report your number and the penalty that you are serving. Failure to report the penalty tent or serve the required penalty after being shown a card will result on disqualification from the race. For Common Competition Rules and Regulation Penalties, please read the section under the paragraph Rules and Regulations in this Athlete Guide. After biking the 90 km, you will make your way into transition zone T2. You need to dismount your bike before dismount line and put your bike on your numbered place. Bike Medical If you need medical assistance on the bike course, paramedics on motorcycles will roam the bike course able to assist you. Contact an IRONMAN official in case you require medical assistance. At each of the Aid Station, there will be a medical staff as well. There will be SAG wagon on the bike course, able to pick you and your bike up, if you choose to withdraw from the race while on the bike course. Please approach an IRONMAN official, who will guide you to the nearest pick-up point. You are only allowed to deposit bottles and garbage in the designated drop zones, which are clearly marked at the aid stations. Please keep the environment in mind before tossing garbage. Failure to follow these directions can result in a penalty or disqualification. When going into an aid station, please follow the flow and remember that other athletes are right after you. Prepare yourself for the aid station in good time, and reduce your speed. Volunteers will hand you supplies when you pass by them, but please be careful so dangerous situations can be avoid. Call out the product you require, so the volunteers can provide you accordingly.

26 Bike Aid Stations You will pass two times two aid stations on the bike course. They are placed at the following locations: Pühajärve Spa (approx. 0,5 km and 45 km) personal support team may hand supplies only there! Kanepi (approx. 22 km and 67 km) In both aid stations you can find food and drinks as follows: BIKE Aid stations RUN Aid stations 1 & 3 2 & 4 1 & 5 2 & 6 3 & 7 4 & 8 finish Water X X X X X X X SIS Electrolyte drink X X X X SIS SuperHydro drink X X X X Energy Gel X X X X X X X Drink in bottles X X Drink in cups X X X X X Cola X X X X X Banana X X X X X X X Orange X X X X X X X Pickled cucumber X X X X X X X Toilets are placed at all aid stations. Failure to use these will result in a disqualification.

27 Transition Zone 2 (T2)

28 Overview Heading into transition zone 2 (T2) you have to find your numbered place and rack your bike there. After you have racked your bike, pick up your RED run bag and head into the changing tent where you change into your running apparel. You need to put all your bike gear into the bag, including your bike helmet. Bike shoes must either stay on the bike pedals or be placed in the RED run bag. After completing your change you can leave the bag at a designated bag drop area, which is placed just outside the changing tent. When ready, you head out of the transition zone and start the half marathon. For relay teams, there will be a designated area in transition zone for handing over the timing chip. After bike section rider puts the bike on numbered place and goes to the zone where he/she can hand over the timing chip to the runner. After the race you need to pick up your RED run bag and BLUE bike bag from the transition zone. To get your belongings out of transition zone, you need to have your race number and your timing chip with you. You can pick up your belongings and bike from 16:00-20:00. All bikes have to be picked up before 20:00 Saturday evening. SIS IRONMAN 70.3 Otepää presented by Ferroline Group is not responsible for bikes not picked up after 20:00.

29 Run Course

30 Run Course Overview The SIS IRONMAN 70.3 Otepää presented by Ferroline Group run course will be challenging and has picturesque views to the lake Pühajärv, Otepää and surrounding nature. The 21.1 km course is 2 laps around Pühajärv, with total of 8 aid stations. The finish is at the race centre near the Pühajärve Spa Hotel. After finishing first lap, a wrist band (lap band) will be fitted to your arm, in order to tell the race officials which lap you are on. During the run you must wear the race number visible on the front at all times. A shirt must be worn at all times during the run. Remember that an IRONMAN 70.3 race is an individual performance, which means that no vehicles, bikes or people running may escort the athlete. You must reject the assistance immediately; otherwise it may cause a penalty. Race officials will be on the course to show directions. Please follow their directions at all times. It is the athlete s responsibility to know the course on race day. Run Medical If you need medical assistance on the run course, paramedics on bikes will roam the run course to be able to assist you. Contact an IRONMAN official in case you require medical assistance. At each of the Aid Station, there will be a medical staff as well. Please note that MP3 players and other electronic entertainment devices are strictly forbidden on the courses - athletes not obeying this will be disqualified. Please inform your family, friends, coach and supporters that they are not allowed to accompany you and that you are not allowed to receive any outside assistance. If this is not respected you will be penalized. The IRONMAN 2016 Competition Rules are in force for SIS IRONMAN 70.3 Otepää presented by Ferroline Group run course. For information about the rules, please visit the following website For Common Competition Rules and Regulation Penalties, please read the section under the paragraph Rules and Regulations in this Athlete s Guide.

31 Run Aid Stations Run Aid Station Overview Aid stations are located approx. every 2 km and there will be 4 aid stations in one lap. The athlete crosses 8 aid stations during the run race in the km distance. Personal support team may hand you supplies in the first and fifth aid station only! In all the aid stations you can find food and drinks as follows: BIKE Aid stations RUN Aid stations 1 & 3 2 & 4 1 & 5 2 & 6 3 & 7 4 & 8 finish Water X X X X X X X SIS Electrolyte drink X X X X SIS SuperHydro drink X X X X Energy Gel X X X X X X X Drink in bottles X X Drink in cups X X X X X Cola X X X X X Banana X X X X X X X Orange X X X X X X X Pickled cucumber X X X X X X X Toilets will be placed at all aid stations. Please use them! Failure to do so will result in a disqualification. You have to dispose garbage in garbage containers. Please keep the environment in mind before tossing garbage. Failure to follow these directions will cause a disqualification.

32 Rules and Regulations SIS IRONMAN 70.3 Otepää presented by Ferroline Group will be sanctioned by the rules included in the IRONMAN 2016 Competition Rules. For more information, please visit the following webpage: For safety reasons it is vital that if an athlete drops out of the race at any time (especially before, during or after the swim) the athlete MUST inform a race official about this. You are expected to follow directions and instructions from all race officials, race marshals and race management. Only race marshals have the authority to disqualify an athlete, but they are entitled to do so single-handedly. All life guards and medical personnel have ultimate and final authority to remove an athlete from the race if the athlete is judged to be physically incapable of continuing the race without risk of serious injury or death. You are not allowed to use alcohol or any illegal, detrimental or dangerous drugs, stimulants, depressants or other substances or procedures with intent to improve performance, eliminate the sense of fatigue or for any other purpose. Violation of this rule is grounds for immediate disqualification. Fraud, theft, abusive treatment of volunteers or other acts of poor sportsmanship are grounds for immediate disqualification and will result in the athlete being suspended from any race in the IRONMAN series in the future. If an athlete decides to withdraw from the race at any time, it is the athlete s responsibility to report it to the race marshals. SIS IRONMAN 70.3 Otepää presented by Ferroline Group reserves the right to make rule and course changes at any time if athletes are notified by and/or at the pre-race race briefings. SUMMARY OF GENERAL COMPETITION RULES Public nudity or indecent exposure Littering outside of the trash/rubbish drop zones Using unsportsmanlike behavior Failure to follow the prescribed course Failure to wear a shirt or sport top during the bike or run Accepting assistance from anyone other than Race Referees, Race Officials or other Race participants in accordance with the Competition Rules PENALTIES DSQ 5:00 Minute Time Penalty DSQ and potential suspension DSQ Stop-and-Go if remedied, DSQ if not remedied promptly If it is possible to amend and return to the original situation then a Stopand-Go Time Penalty will be assessed, If not: DSQ Giving another athlete a complete bike, frame, wheel(s), helmet, bike shoes, running shoes or any other item DSQ of both athletes equipment which results in the donor athlete being unable to

33 continue with their own Race Fraud by entering under an assumed name or age, falsifying DSQ and potential suspension an affidavit, or giving false information Not stopping in the next penalty tent after being obliged to DSQ do so Unless pre-approved by the Head Referee, using communication devices of any type during Race competition DSQ SUMMARY OF SWIM RULES PENALTIES In a non-wetsuit swim, wearing clothing covering any part of the arms below the elbow and/or clothing covering any part DSQ of the legs below knee In a non-wetsuit swim, wearing swimwear that is not 100% DSQ textile material. Wearing a wetsuit that measures more than 5mm thick DSQ Using a snorkel SUMMARY OF BIKE RULES Drafting violation Blocking (side by side riding) Once overtaken, re-passing prior to dropping out of the draft zone Once overtaken, remaining in the draft zone for more than 25 seconds Failure to wear a shirt or sport top during the bike portion During the bike segment, wearing the helmet unfastened or insecurely fastened Wearing headsets or headphones during competition Not wearing a helmet during all Event activities when the athlete rides the bike: e.g., competition, familiarization, and training sessions Make forward progress without bike during the bike segment SUMMARY OF RUN RULES Wearing headsets or headphones during competition Failure to wear a shirt or sport top during the run portion Crossing the finish line with a non-participating individual SUMMARY OF TRANSITION AREA RULES Blocking the progress of other athletes Interfering with another athlete s equipment DSQ PENALTIES 5:00 Minute Time Penalty Stop-and-Go Time Penalty Stop-and-Go Time Penalty 5:00 Minute Time Penalty Stop-and-Go if remedied, DSQ if not remedied promptly Stop-and-Go if remedied, DSQ if not remedied promptly Stop-and-Go if remedied, DSQ if not remedied promptly Stop-and-Go if remedied, DSQ if not remedied promptly Stop-and-Go if remedied, DSQ if not remedied promptly PENALTIES Stop-and-Go if remedied, DSQ if not remedied promptly Stop-and-Go if remedied, DSQ if not remedied DSQ PENALTIES Stop-and-Go Time Penalty Stop-and-Go Time Penalty

34 Anti-Doping As a condition of participation in each IRONMAN and IRONMAN 70.3 event, all registered athletes are required to acknowledge and abide by IRONMAN s Anti-Doping Rules. In accordance with the Anti-Doping Rules, all registered athletes are subject to in and out-of-competition testing and are encouraged to learn and understand all applicable rules and obligations prior to registering for events (including, without limitation, the World Anti-Doping Agency s anti-doping rules governing Prohibited Substances and Therapeutic Use Exemptions). When in doubt, athletes are encouraged to ask questions and to seek advice from qualified medical professionals. Please refer to IRONMAN s Competition Rules for additional guidance and information.

35 Timing and Cut-off Times Please read this section carefully - your race may depend on it! SIS IRONMAN 70.3 Otepää presented by Ferroline Group is an 8 hour 30 minutes race maximum. In addition to finishing the race, you need to stay within the following cut-off times: Swim: 1 hour 10 minutes Swim + Bike: 5 hours 30 minutes Swim + Bike + Run: 8 hours 30 minutes Note: All athletes must pass Kanepi aid station on the second loop not later than 15:00 Due to safety, cut-off times have to be respected. Race marshals will tell you if you did not make it in time. SIS IRONMAN 70.3 Otepää presented by Ferroline Group is timed with OÜ Tolknet. You will receive your personal timing chip with strap at registration. Fasten it to your right ankle with the velcro strap before the swim, and leave it on until you finish the race. Please make sure that your timing chip is not covered by wetsuit. If you lose your chip, seek advice with the first race official possible. Athletes need their timing chip for timing and to get their bike, RED and BLUE bag out of transition zone. If you choose not start the race, you still have to return the timing chip. This is done either in registration or at the swim start. After you have finished the SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016, you have to return the timing chip. You must do this in the transition zone, when you exit the area and check out your bike and race bags. If the chip is lost, the competitor must pay for it (45 Euros). Withdrawal If you choose to withdraw from the race, inform an official. Hand in the timing chip, when you pick up bags from transition zone.

36 Medical There will be medical assistance and facilities throughout the race and medical staff will be ready to assist you after completing the race. From the August 4, you can contact SIS IRONMAN 70.3 Otepää presented by Ferroline Group medical director by phone, in the case you have any health related issues you wish to discuss Competing in an IRONMAN race may cause serious damage to the body. Please bear in mind that the right hydration before and during the race can be vital for your success in the race. Remember that you race at own risk, and that the race organizers cannot be held responsible for any injury, damage - or in extreme cases, death - during the race. This is a long distance endurance event so we advise all participants only to start the race if they have trained well, feel fit and don t have any physical problems especially regarding the vital organs. If you have had problems with irregular heart rhythms in training, we would highly recommend that you see a specialist for a health check prior to the race.

37 Finish Area Finish line party The moment we have all been waiting for, the last meters after 1.9 km swimming, 90 km bike ride and 21.1 km running. Enjoy it, hear the crowd, feel all the emotions this is your day! Be a crowd pleaser, pose for the cameras - it could be you in the headlines of the evening s television news or on the front cover of the race magazine next year! IRONMAN rules state that spectators cannot cross the finish line with you. If an athlete comes down the finish line with a spectator, they will be disqualified. Please ensure your spectators are aware of this it is for safety as well as fairness to other athletes. Relay team members can finish together. After the race, you can relax in the finish area. The following will be available: Food Drinks Massage Toilets Showers (in Pühajärve Spa, 4 euro for participant) Medical personnel Award Ceremony IRONMAN 70.3 World Championship Slot Allocation & Estonian Championship Saturday, August 6 at Finish Area SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016 will award 35 slots for the 2017 IRONMAN 70.3 World Championship. The entry fee for IRONMAN 70.3 World Championship 2017 is 425 USD + 8% active fee and has to be paid during the IRONMAN 70.3 Slot Allocation in Pühajärve on August 6 only by credit card. No checks or cash are accepted. You must show valid picture ID. The Award Ceremony and Slot Allocation will be held in the finish area. Awards and age groups competitors in SIS IRONMAN 70.3 Otepää presented by Ferroline Group 2016 are divided: M/F 18 from 18 to 24 years M/F 55 from55 to 59 years M/F 25 from 25 to 29 years M/F 60 from 60 to 64 years M/F 30 from 30 to 34 years M/F 65 from 65 to 69 years M/F 35 from 35 to 39 years M/F 70 from 70 to 74 years M/F 40 from 40 to 44 years M/F 75 from 75 to 79 years M/F 45 from 45 to 49 years M/F 80+ from 80 to 80+ years M/F 50 from 50 to 54 years

38 Slot allocation is based on registration, and the final IRONMAN 70.3 WC slot allocation will be published on race day, depending on actual starters. Estonian Championship s prize giving ceremony will be held for Estonian athletes. Age groupers: born Veterans 40: born Veterans 50: born Veterans 60: born Veterans 70: born Race Week Training Lake Pühajärv has public beaches and athletes can swim whenever they like. Official swim training with lifeguards will be on Friday 15:00-17:00 (near Spa beach). Bike course is on public roads and open for training at any time. It is your own risk and responsibility to train there. Run course is on public roads and open for training at any time. It is your own risk and responsibility to train there. Pühajärve Spa Hotel has a 25 m pool, if you prefer pool training. Lost and Found We recommend that you mark your gear with race number, as organizers are not responsible for lost items. Found items can be handed to race officials on the course. They must be collected from the information tent on Sunday, 7 August at 15:00 latest. Found items that have not been picked up will be kept in the custody of SIS IRONMAN 70.3 Otepää presented by Ferroline Group until Monday August 22, and can be returned by full payment of shipping costs and administration fee. After August 22, lost and found items will be discarded. Getting around, addresses etc. All actions mentioned in event schedule will be held near Pühajärve Spa Hotel. Pühajärve Spa Pühajärve, Valgamaa Estonia

39 Otepää tourist center SA Otepää Turism Reg nr Tartu mnt 1, Otepää Tel