Welcome to the 2010 Liverpool Triathlon. We hope that you all enjoy the iconic setting of what has already grown into the premier triathlon in the North of England. We would like to thank Liverpool Council, particularly Sport & Recreation Services and Highways; Merseyside Police, Fire and Ambulance; British Waterways, the Homes & Communities Agency; Liverpool Arena and Convention Centre; Albert Dock and Kings Waterfront residents and businesses along with CB Richard Ellis – who have enthusiastically supported the event and without whom the event could not take place. Our sponsors are an integral part of the event and we are delighted to have Peel Group, with their Liverpool Waters initiative, Radio City, Zipvit Sport and The Giant Store – Liverpool associated with the event this year. It would also not happen without the volunteers who contribute so much to sporting events like this and showing your appreciation to them on the day will make their time and effort worthwhile. Many of you will be running for charities and we wish you every success in raising funds for excellent causes. If you enjoyed the event, tell your friends and let us know if there are any improvements to the event that will make it the fantastic experience for everybody that this wonderful city deserves. All we need now is the weather to be kind. Thank you all for participating and good luck. Mass Participation Events Ltd Organisers of the Liverpool Triathlon

www.LiverpoolTriathlon.co.uk

RACE INSTRUCTIONS

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ATHLETES MUST READ THESE IMPORTANT INSTRUCTIONS

WAVE START TIMES Start times can only be confirmed when we can accurately estimate the number of entrants in each category. Your race number and start time will be available two weeks prior to the event. The following provisional start times will be allocated then with 200-250 people starting at one time.

Olympic Group 1 08:00

Olympic Group 2 08:45

Olympic Group 3 and Olympic Team Relay 09:30

Sprint Group 1 10:30

Sprint Group 2 11:00

Sprint Group 3 and Sprint Team Relay 11:30

SuperSprint and Youth SuperSprint 12:00

Teams will start along with individual participants in the last wave of the relevant distance.

YOU WILL BE TOLD YOUR RACE NUMBER AND START GROUP VIA EMAIL BY MONDAY 14TH JUNE.

GETTING THERE The Liverpool Triathlon takes place in and around the Kings Waterfront area of Liverpool. Please note some roads will be closed in the area for the event. The route by vehicle to the event is via Parliament St, Grafton St, Mariners Wharf and Kings Parade which will bring you onto the Echo Arena and Convention Centre (ACC) site. To avoid closures satellite navigation should be pointed to the postcode: L8 5SF or Grafton St junction with Parliament St. From this point event signage will guide you to the race site. The nearest main line train station is Liverpool Lime St which is a 20 minute walk from the site. See the map at the end of these instructions for the access and the routes for each discipline.

CAR PARKING Event parking is available in the multi-storey car park adjacent to the Liverpool Arena and Convention Centre with standard parking charges applying for the event. For those with bikes on roof racks or over-height vehicles, alternative parking is available on Gower Street opposite Albert Dock, follow the instructions above but continue beyond the Arena, through the traffic lights. Pay and display parking is on the right.

TIMING CHIP COLLECTION & REGISTRATION Registration and racking will only be available on the morning of the event. We recommend you register at least 90 minutes before your race start time. The chip collection and helpdesk will be open from 6.30am and stays open until the start of the last race. Registration is in the foyer of the Arena which is a short walk from the multi-storey car park. No bikes will be allowed into registration and facilities are not available to secure your bike in the vicinity. Please come and register first before returning to your car to collect your kit. At chip collection YOU MUST CONFIRM YOUR IDENTITY via a form of photo ID (passport, BTF licence, drivers licence, work ID) (NO ID = NO RACE). BTF members will receive a £5 refund on producing a valid BTF race licence. You will collect your timing chip, race number, bike & helmet identity stickers and security wristband. Your wristband must be worn from registration through until collecting your kit after the event and your bike sticker must be in place before you will be allowed into transition. The self-adhesive stickers must be placed on the front stem of your bike, the seat pillar and the front of your cycle helmet. Failure to comply with wristband and sticker protocols may result in your disqualification.

RACE INSTRUCTIONS

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RACE CATEGORY AND DNF We CANNOT change your race distance or swim start time. If for any reason you do not complete the correct amount of laps please inform the course manager at the finish or transition area as soon as possible. In this instance you will receive a Did Not Finish (DNF) result. We will still make your times for the completed disciplines available to you.

RACE NUMBERS Your race number (the large one) should be worn on the back during the cycle section and front during the run. Failure to make your number clearly visible during the bike or run will result in a time penalty or disqualification. You are advised to use a race belt which is designed to carry the number and allow easy switching plus it avoids damage to clothing with safety pins. They can be bought from the event retailer.

TIMING CHIP INFO The timing chip is your responsibility until you reach the finish line. A £25 charge is made if you lose the chip. N.B Please wear your timing chip around your ankle and underneath your wetsuit. NO CHIP OR INCORRECT USE OF CHIP = NO RESULTS!

MP3 PLAYERS, HEADPHONES AND MOBILE PHONES Please note MP3 players, headphones and mobile phones are NOT to be used at any point in transition or during the race. Penalty = Instant Disqualification.

TRANSITION Transition will open at 6:30am. Your security wristband will give you access to and from transition. Please ensure you wear this wristband at all times. No friends or family will be allowed in transition. Space in transition is limited, please only bring the equipment that you need for the race, using a small kit bag or storage box. Transition is your changeover point from swim to bike (T1) and bike to run (T2). The equipment you are not using remains there during your race. A section of bike racking is allocated to your start wave. Rack your bike on a stickered location anywhere along the section of racking which is assigned to your swim wave. Make a note of where the entry and exit points are for the different disciplines. Please do not spend more time than necessary in the transition area and listen to official’s instructions. You will be expected to adhere to BTF rules which can be found in the BTF handbook or on their website. Transition closes at 2.30pm. Please remove your bike and equipment by this time and please put all litter in the bins provided. Large bags will not be allowed into transition.

RACE BRIEFINGS A race briefing will be held within the swim assembly area 20 mins before the start of each wave, please make sure you are there to hear the briefing.

Timing Chip

Wristband

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RELAY TEAMS One member of a Relay team can register on behalf of the team, there will be a desk allocated for all relay teams to register at, but they will have to confirm the details of the participants in the team. The Relay is combined into the Olympic or Sprint Distance race. Change over in athletes will take place at the racking point only and is achieved by passing the timing chip and race number to the next person. Athletes must be waiting at the transition racking point in good time. If relay teams attempt to change over at any other point or try to assist each other the team will be disqualified.

MEDICAL NOTES All competitors must provide medical details on the back of their race number, including details of any medication. You are requested to read through the medical information at the end of this document.

TOILETS Toilets are available at the far end of the Foyer of the Echo Arena with portable toilets situated next to transition. Disabled toilets are available in the Jurys Hotel, opposite the Arena, and by transition.

WATER STATIONS There will be a water station situated at the Three Graces on the Olympic and Sprint run course which you will pass twice on each lap. Please make sure you have enough liquid to hydrate yourself while on the bike course.

VOLUNTEERS Events such as this always need volunteers to help. If anyone would like to join the volunteer team on race day just email info@liverpooltriathlon.co.uk or telephone 01451 605007. Alternatively ask us at the helpdesk on race day.

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Olympic 1 Lap (1500m) Sprint 1 Lap (750m) SuperSprint 1 Lap (400m) Please note that this event is wetsuit compulsory. (Short wetsuits are acceptable but NOT tri-suits). Please report at the swim start check in area at least 20 minutes before your indicated start time.

WAVE START PROCEDURE A starting area will be fenced off at the swim start. Each wave will be called around 25 minutes before the start time at which time you can enter the swim start area. You will be given your swim cap at this point. Don’t be late as we cannot wait for you. You must wear the coloured swim cap provided as they are colour coded depending on your start time, you can wear a second cap underneath this if you wish.

SWIM SAFETY THIS RACE IS WETSUIT COMPULSORY. Wetsuits are for your safety and comfort. They can be hired from www.LiverpoolTriathlon.co.uk. Please make sure that you have practiced in your wetsuit before the event and are used to getting in and out of it. If you are not a confident swimmer, or are new to mass starts, don’t position yourself at the front of the group, hang back and though you may lose a few seconds to begin with, it is more important that you get into your swim stroke and avoid being barged by other swimmers. There will be a number of safety craft on the water including boats and canoes. If you get into difficulty, turn on your back and raise one arm. A safety craft will then come to your assistance. If you appear to be struggling in the swim you may be pulled out at the discretion of the safety crews, or if you have been in the water for a long time. This will normally be after 1 hour for Olympic distance, 30 mins for sprint and 20 mins for Super Sprint. You will be allowed to continue with the bike and run section of the race if this happens.

Olympic 4 Laps (40km) Sprint 2 Laps (20km) SuperSprint 1 Laps (10km)

A map showing the complete Shanghai Tower Bike is available for download from the website – click here.

IMPORTANT SAFETY NOTES Please don’t leave your brain in transition. Stay aware of the road in front of you as hazards can still appear on the road, such as dogs, pedestrians, event vehicles etc. Be conscious of other athletes around you.

- When joining the bike loop from transition, be aware cyclists will already be competing and will be approaching from behind and to your right at speed.

- KEEP LEFT at all times unless overtaking. Overtake to the right. - Take extra care on the sections of the course where cyclists are travelling on the same carriageway. - Counting of laps is your responsibility. Marshals will not assist you with laps required or completed. - No drafting (see below) or blocking (riding side by side) is allowed on the bike course. - Remember NO cycling is allowed in the transition area. - British Triathlon race referees and motorcycle marshals will be in attendance to enforce rules.

SHANGHAI TOWER BIKE COURSE Remember it is two-way traffic on some sections of the bike course. Any athlete who crosses a cone line will be disqualified immediately. After exiting transition you are not allowed to get on your bike until you reach the marshalled mount line on Queens Wharf. From Queens Wharf the course turns left and continues west up Strand St, King Edward St and then onto Great Howard St. Be aware on a small part of Great Howard St cyclists will use two lanes while traffic uses the adjacent two lanes. The turn point is located just before the fire station and the course then returns the way it came back to the Queens Wharf area. It continues along Chaloner St and Parliament St to another turn point which brings you back to Queens Wharf for the completion of one lap. Upon completing your bike laps you will need to filter off the bike course and dismount at the dismount box back on Queens Wharf. Make your way through transition to your racking position and remember to leave your helmet fastened until you have racked your bike.

Shanghai Tower Bike

Atlantic Gateway Swim

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TIME LIMIT Our agreement with the authorities to secure road closures comes with a commitment to reopen to a schedule. To achieve this and avoid having cyclists on roads with vehicles; any cyclists travelling towards Derby Road must pass the Great Howard St junction outbound by 12:45. Anyone who still has 10km lap to go can complete two circuits between Great Howard St and Parliament St to make the full distance. The event reserves the right to curtail an individual during the event if continuing creates a safety concern in the view of officials.

DRAFTING Triathlon is an individual challenge, cyclists must produce their best time without the shelter from other cyclists as found in cycle road racing. This means that you must leave a gap between you and the cyclists in front. The rules state “The draft zone is a rectangle measuring seven (7) metres long by three (3) metres wide which surrounds every cycle on the cycle course. The front edge of the front wheel defines the centre of the leading three (3) metre edge of the rectangle. A competitor may enter the draft zone of another competitor but must be seen to be progressing through that zone. A maximum of 15 seconds is allowed to progress though the draft zone of another competitor. If an overtaking manoeuvre is not completed within 15 seconds, the overtaking cyclist must drop back. When a competitor is passed by other competitors, it is his/her responsibility to move out of the draft zone of the overtaking competitor. A competitor is passed when another competitor's front wheel is ahead of his/hers.” For a graphic example visit Drafting

BIKE HELMET RULE Please note the mandatory BTF rule which stipulates that your cycle helmet must be worn and fully fastened before your bike is un-racked and until it is re-racked at the conclusion of the bike section. It is also your responsibility to make sure your bike and helmet is in a roadworthy condition (WE DO NOT CHECK ANY EQUIPMENT). Helmets must be an approved cycle safety helmet of ANSI Z90.4, SNELL B90, EN 1078 or an equivalent national standard. NOTE: A CE mark is NOT an approved mark. NO HELMET= NO RACE!

BIKE HYDRATION Please ensure you carry enough drink with you on the bike as there will be NO drink stations on the bike section. A sweep up van will NOT be on duty. Any retirements from the race at any stage must be reported to a race official as soon as possible.

Olympic 2 Laps (10km) Sprint 1 Lap (5km) SuperSprint 1 Short Lap (2.5km)

Exit transition and follow the marked course. The run course heads west along Keel Wharf and Salthouse Quay. At the Albert Dock Gate the run course turns left and joins Strand St. SuperSprint will turn at this point (lookout for signs) while Olympic and Sprint distance continue on, circuiting the Three Graces, before heading along Bath St to their turn point which signifies the farthest point of the run. The course then returns back the way it came, through Salthouse Quay alongside Albert Dock and over Dukes Dock, completing a loop on Keel Wharf. As you head back towards Albert Dock the corner of Jurys Hotel and Dukes Dock marks the point where Sprint and Supersprint athletes turn left for the finish funnel on the Piazza in front of the Arena. Olympic distance athletes do a second lap before turning left at this same point to reach the finish. Please KEEP TO THE LEFT of the running channel unless you are overtaking. PLEASE NOTE IT IS YOUR RESPONSIBILITY TO COUNT LAPS. Anyone not completing the correct amount of laps will be disqualified from the race.

TIME LIMIT To ensure that we can reopen the roads to the schedule agreed with the authorities, it may be necessary for athletes to complete laps of the SuperSprint run course, so that roads can be reopened to traffic. This will not affect your result or the total distance completed.

Liverpool Waters Run

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Liverpool Triathlon builds upon the massive success of the City’s year as European Capital of Culture by continuing to host major top quality events. The event would not be possible without the support of Liverpool City Council which shares our aim to turn this into an annual event which is part of Liverpool’s cultural calendar, and grows to become one of the best in the country. The Albert Dock is one of the city’s best known landmarks, and is a fantastic location to hold this event. This a chance for participants to compete in a truly iconic location, cheered on by an

enthusiastic crowd of local people to give them a rousing Liverpool welcome.

Peel Holding’s Liverpool Waters vision will regenerate the Liverpool Waterfront which the Liverpool Triathlon course passes, in particular the Shanghai Tower Bike Course which will take participants past the area of planned development along Great Howard Street.

Please goto www.liverpoolwaters.co.uk for more information on this exciting project

Radio City 96.7, the official radio Station of The Liverpool Triathlon, will be providing some uplifting and inspirational music as well as one of their top sports reporters to commentate on the day and help create an exciting atmosphere to inspire those participating and spectating. They may also be able to do some shout outs for you on the day www.radiocity.co.uk

ZipVit Sport, our official sports nutrition partner, will be at The Liverpool Triathlon to fuel participants with their ZV7Energy Gels and ZV9 Bars. They will also have a number of offers on their great ranges and there will be a chance to win a Cervelo P4 worth £8,000 on the day so check out their stand. For more information on the exciting range of sports nutrition products and tips from leading nutritionists please go to www.zipvitsport.com

The Giant Store Liverpool will be down at The Liverpool Triathlon providing some last minute bike maintenance support as well as showcasing their great range of road and mountain bikes. Don’t forget to check out their stand on the day.

Learn more at www.giant-liverpool.co.uk

Sponsors

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ZipVit was founded in 1999 and quickly grew to establish itself as the one of the UK’s leading suppliers of vitamins and minerals. This success was founded on providing great value, premium quality, effective products; with excellent customer service.

Look out for staff at the event with special offers on our products. Zipvit Sport produce a range of sports nutrition formulated to maintain health and significantly improve recovery and performance, the ZipVit range includes bars, gels, recovery and energy powders as well as vitamins and supplements that easily meet the needs of recreational, amateur and professional athletes. Zipvit Sport are the nutritional supplier to the Cervelo Test Team, a world leading pro cycling team including 2009 Green Jersey winner Thor Hushovd, 2008 Tour winner Carlos Sastre and 2009 World Time Trial Champion Kristin Armstrong. For more information on the exciting range of sports nutrition products and tips from leading nutritionists please go to www.zipvitsport.com

Official Charities

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Every eight hours someone is told they may not walk again. Spinal cord injury does not discriminate. Breaking your back or neck is frighteningly easy to do and can happen to anyone through a road traffic accident, illness, sporting injury, or fall. Paralysis is permanent. There is no cure. Sustaining a spinal cord injury doesn’t mean simply having to come to terms with life in a wheelchair. In addition to the loss of muscle

control and sensation, bladder, bowel and sexual function are all affected too. Many things that were previously taken for granted become impossible and life is changed forever. The suicide rate for people with spinal cord injury is five times higher than the national average, 20 per cent of people leave NHS spinal centres clinically depressed and 32 per cent have clinical anxiety.

The Back-Up Trust is here to support people in their darkest hours and inspires people to transform their lives. We understand that a spinal cord injury can be devastating, but we believe that it shouldn’t prevent anyone from getting the most out of life. Back-Up provides wheelchair skills training, mentoring and rehabilitative activity courses which grow confidence and independence by challenging people and encouraging them to venture outside their

comfort zone. Our aim is to show people that they can still realise their potential after a spinal cord injury. "What Back-Up offers is beyond your wildest imagination when you are lying in a hospital having been told you will never walk again.” Andy (31) www.backuptrust.org.uk

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TriCentral.co.uk is your North West triathlon coaching & retail facility, run "by triathletes for triathletes" Here you will get unbiased, knowledgeable advice from respected and experienced triathletes and coaches, whether you are a first time participant or an experienced competitor. We are located in the heart of Trafford Park, across the road from the Trafford Centre, just off Junction 10 of the

M60. Our 3,000 sq foot facility includes... A FULLY STOCKED triathlon store featuring Blue Seventy, Zoot and Zone 3 wetsuits. We are the only shop in the North and North West where you can SWIM in a wetsuit BEFORE you buy it, thereby ensuring it is the correct fit. This is the ONLY way to know for sure your suit fits you and you can swim in it comfortably. We also stock Zoot, Spiuk and Scott Tri Suits, Newton and K Swiss Running Shoes, 2XU Compression wear, Felt, Scott and Ridley Road and Time Trial Bikes, Zipp & Mavick Wheels, Zoggs and TYR googles and swim aids, Accelerade, SIS, Torq and Nuun nutrition, triathlon essentials such as race belts and lock laces, bike accessories such aero bars, bike shoes, pedals, and much, much more! We offer Professional Bike Fitting, so we can make sure your existing bike is set up correctly, or give you a full bike fit if you are purchasing a new bike. Our road bikes start at £600, ensuring we have a range to suit most budgets. We also have an Endless Pool for swim video analysis sessions so if you need help with your stroke we are the place to come to. You get swim coaching in an interactive environment with mirrors on the bottom of the pool and constant video feedback, ensuring you learn much quicker than traditional coaching. You also receive a FREE DVD of your session to take away and refer to. For more info on any of our services contact us www.tricentral.co.uk sales@tricentral.co.uk 0161 748 1907

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THINGS TO DO IN LIVERPOOL There are a host of things to do in and around the Albert Dock area for spectators and post race treats. Situated in the largest group of Grade I listed buildings in the UK, the Albert Dock houses many award winning visitor attractions including Tate Liverpool, the famous Beatles Story, Merseyside Maritime Museum and the new International Slavery Museum. You can join a number of fascinating Liverpool tours, including the creepy Shiverpool Ghost Tour or a city and water tour on the Yellow Duckmarine. There are also a great selection of Liverpool bars and restaurants including the new What's Cooking? restaurant, Raven, Circo, Babycream, Blue, Gusto, Panamerican Club, Ha!Ha! Bar and Canteen, Vinea and Spice Lounge in addition to accommodation from Express by Holiday Inn and Premier Inn.

PHOTOGRAPHY Official photographers will be out in force to capture the event – so remember to smile! SportCam will be taking photographs of every competitor at various stages of the race, including the Finish. Photographs will be available for purchase online at www.sportcam.net or you can contact SportCam on 01252 728429 and they will post your photos. Special Offer: Order your photo package in advance and save! Log in to your account and order the complete set of images (a guaranteed minimum of 4 images) for the discounted price of £25 (normal price £38). Individual images can be purchased after the event.

RESULTS Results will be sent by text to athletes as soon as possible after they have finished the race. A full set of provisional results will be on the Liverpool triathlon website and should be available by 5pm Monday 28 June.

INCLEMENT WEATHER Given the unusual weather recently it is a possibility that we may suffer from adverse conditions on race day. If this happens we may have to change the course or cancel sections on safety grounds. Our main communication channels are through our website, via email, at registration and through the PA system. In the event of any last minute changes we shall advise via one or all of these channels.

Other Information

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Medical cover will be provided by local St John Ambulance. Below is a reminder of medical issues you should keep in mind:

Are you fit to compete? Do you have a temperature? A lot can happen between placing your race entry and the event itself. Entrants who are fundraising for charities often feel under pressure to take part even if they are unwell or unfit because of the money they hope to raise. You should never compete with a fever, as there is a risk of causing myocarditis (inflammation of the heart), which can be fatal or debilitating in the long term. Do not compete if you feel unwell or have just been unwell. Most medical emergencies occur in people who have been unwell but do not wish to miss the race. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair to you, your family and the event support staff to risk becoming a medical emergency. You are unlikely to perform well and do yourself justice. There are many races but only one 'you'. If you are not fit then please withdraw from the event for your own safety.

Open Water Swimming While infections are rare, open water swimming carries a small risk, to minimise the risk cover any cuts or grazes for the event, try not to ingest the water and wash as soon as possible after finishing, especially washing your hands before eating.

What if I normally take medication? Many entrants do have a past history of medical problems or will be taking medications or use inhalers. This information is invaluable to the medical support staff in the unlikely event that you collapse. For example, knowing that you are diabetic or asthmatic can speed the diagnosis and treatment of your problem. Please complete your medical details on the reverse of your race number. If you do not, it may prolong the time taken to give you the correct treatment. Always check with your GP if you are unsure whether you should race while taking medication.

Avoid Dehydration: Listen for race announcements regarding the weather. Start off well hydrated - drink 200-300ml of fluid within 10 minutes of your race start. Drink 200-300ml every 15-20 minutes during the race. Water is fine for events less than 50 minutes. A carbohydrate/electrolyte drink may help with longer events. Re-hydrate after the race

Watch for warning symptoms: Slow your pace if you start to feel unwell during the race. Seek advice early from race marshals or medical staff if you do not improve. Cramps can be an early sign of becoming dehydrated - don't ignore them. The following can be warning symptoms of heat related illness: Cramps, Nausea/vomiting, Diarrhoea, Headache, Palpitations, Exhaustion.

Avoid a sprint finish: Sprinting to the finish line will increase the stress on your heart. Unless you are an elite competitor, then a sprint finish should be avoided.

Cardiac Events & Screening: If you have a family history of heart disease or sudden death, or you have symptoms of heart disease, i.e chest pain or discomfort on exertion, sudden shortness of breath or rapid palpitations, see your GP who can arrange for you to have a proper cardiac assessment.

Medical Information

Enjoy The Race!

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Access to Parking

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Registration

Alternative Parking for high vehicles and bikes on roof racks.

Vehicle Access Point

L8 5SF