NSW ALL SCHOOLS TRIATHLON Sydney International Regatta Centre, Penrith

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Contents Page

Race Information Page 2-3 Course Map Page 4 Preparing for the day Page 5-6 Race day Preparation Page 7-8 Racing Page 9-10 Protest Procedure Page 11 FAQ’s Page 12-16

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Race Information Wednesday 26th February - INDIVIDUAL RACES

Juniors 12, 13, 14 years 400 m SWIM 10 Km CYCLE 3 Km RUN Intermediates 15, 16 years 600 m SWIM 15 Km CYCLE 4 Km RUN Seniors 17, 18, 19 years 750 m SWIM 20 Km CYCLE 5 Km RUN

7.00 am – 8.00am Registration (All students) 7.00am – 7.15am Seniors then to transition. 7.15am – 7.30am Intermediates then to transition. 7.30am – 8.00am Juniors then to transition. 8.30am – 1.00pm Race Times 8.30am Senior Individual Race Start. 10.00am Intermediate Individual Race Start. 11.15am Junior Individual Race Start. Presentations to take place after Individual Races. • Approx. 5 minute break between boys and girls start times. Thursday 27th February - RELAY RACES

Relays - (Juniors) 400 m SWIM 10 Km CYCLE 3Km RUN - (Intermediates/Seniors) 400 m SWIM 15 Km CYCLE 3Km RUN

* The nominated school representative will need to register the team/s and collect race packs. 7.00 am – 8.00am Registration 8.20am – 3.00pm Race Times 8:20 am Junior Boys Relay Race Start. 8:50 am Junior Girls Relay Race Start 9:30 am Intermediate Boys Relay Race Start. 10:30 am Intermediate Girls Relay Race Start. 11:30 am Senior Boys Relay Race Start. 12:30 pm Senior Girls Relay Race Start Presentations to take place after Relay Races.

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During the Relay races, there will be cut off times put in place. If swimmers are not out of the water by the cut-off time, the team cyclist will be sent off. If a cyclist has not finished by the cut-off time, they will be taken off the course and their runner will be sent off. Cut off times will be at the discretion of the event organisers. N.B: • RACE START TIMES ARE SUBJECT TO CHANGE ON RACE DAY • There will be a short pre-race briefing approximately 10 minutes before each race. • Maps of the course will be on display and each competitor needs to be familiar with the course for their age group. • Body marking for all athletes is mandatory. Please make sure that you bring your own permanent marker to reduce the waiting time in registration. • All registrations for individual and relay events must be completed by 8:00am, as the course will be closed after this time. • Race belts will be available for purchase on the day. • This event is only for Secondary school students. Results will be available from www.multisportaustralia.com.au / www.sports.det.nsw.edu.au NSW All Schools Triathlon is a Triathlon New South Wales sanctioned event. All competition rules for a NON-DRAFTING race can be found on the Triathlon Australia website: http://www.triathlon.org.au/Assets/Triathlon+Australia+Digital+Assets/TA+RCR+2019.pdf

NSW ALL SCHOOLS TRIATHLON Sydney International Regatta Centre, Penrith

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Course Map

NSW ALL SCHOOLS TRIATHLON Sydney International Regatta Centre, Penrith

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Preparing for the Day

Swim: - Many athletes train in a pool where they can stand up and rest before completing the full

race distance. The swim in most Triathlon races is in open water, such as lakes, rivers and the ocean. As you cannot stand up in most open water swims, you need to be able to swim up to 10% further than the race distance in training so you can feel confident during the triathlon. Remember you may not swim in a straight line in open water, hence the need to cover at least the race distance in training.

- Learn to float on your back during training. This is a great way to recover, take a breath and clean your goggles and then continue swimming.

Bike: - Many new athletes compete in their first Triathlon at NSW All Schools, which means they

are usually unfamiliar with the importance of bike maintenance. It is highly recommended that, if you have not had a minor bike service in the past 6 months, you get it looked over a minimum of 7 days prior to the event. This will allow you time to get used to any changes that might have been made to the bike.

- Take notice and care of your most important part of your bike, the tires. These rubber

parts are the lifeline which will either make or break your day. Inquire with your local bike shop about what pressures you should have in your tires to increase efficiency and safety. If you have never changed a bike tire before, it is a good time to practice as on the day this could prevent you from even starting your race.

- Have you got your own helmet? Many athletes each year attend NSW All School with

borrowed equipment which they have never used. Sometimes this means they are wearing a helmet which is too big/small. This can impair the safety rating of the helmet and can lead to severe injuries if an accident occurs. Helmets should be correctly fitted, no more than two fingers should fit under the strap of the helmet and the triangle straps need to be directly under each ear to stop movement of the helmet.

- Are your handlebar ends covered? At either end of the handlebars there should be

plastic caps or ends. If you have an exposed end you can purchase new ends from a bike shop or can use tape to cover the end. Athletes need to do this to avoid injuring yourself or other athletes in the event of an accident.

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- Drinking during the bike leg of the race is important to reduce fatigue and the risk of

heatstroke. Start practicing riding with one hand off the handlebars, looking forward, taking the drink bottle out of its cage, and placing it back again. Do this a few times to get confident riding in a straight line so you don’t impede other athletes during the race.

- The key to a fast transition in Triathlon is an efficient mount and dismount, on and off the bike. Make sure that you have selected the correct gears for mounting the bike. Pick a point a few meters in front of you which could be the mount line, run past it and slowly mount your bike. Make sure that you are looking forward, not down, so that you avoid running into other competitors. When dismounting your bike, slow down and stop to the left before the dismount line, not in the centre of the area, unless you are a confident rider.

Run: - Transitioning from the bike to the run is an important skill for which you need to train.

Doing a “brick” exercise will train your muscles to change from one discipline to the next smoothly. This involves getting off your bike and instantly going for a run—identical to what you will do in the race. Practicing these transitions can be a logistical challenge but highly beneficial on race day.

- Building into your run is the key to a fast race. Many young athletes tend to come out of

transition and past the grandstand too fast and soon start walking. Train to start at a solid but comfortable pace and build to a pace you can hold throughout the run so you can run the whole distance without stopping.

- New shoes for race day are not a wise idea. Make sure that you have worn in your

running shoes before race day to unsure that you don’t get blisters. To reduce the amount of blisters you get from new shoes you can have talcum powder in your shoes or a little bit of Vaseline on the heels of your shoes which can reduce the friction on your feet.

- Do not do or eat anything new on race day. Make sure you have a fun and safe race. Preparation is the key to success.

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Race Day Preparation Prepare your gear Transition set up Get all your equipment ready and packed. Here is a list of gear that you may need: Swim:

- Wetsuit (temperature depending) - Goggles - Swim cap - Tri-suit or swimmers

Cycle: - Bike - Helmet - Shoes - Water - Spare tyre - Pump - Sunglasses

Run: - Shoes - Hat - Towel - Sunglasses

Registration Check the race information to find out what time you need to register, collect race kit and what time transition will be open for you to rack your bike and set your gear up. It is your responsibility to arrive at the race venue with plenty of time to prepare for your race. If you arrive late, you may not be permitted to enter the transition zone and start the race. Note: it can take approximately 15minutes to walk from the car park to registration/transition. Before entering transition to rack your bike, make sure that you have: - Stickers on your bike seat post and helmet - Helmet is on and done up correctly (see above in ‘preparing for the day’) - Make sure that your handlebar ends are covered (see above in ‘preparing for the day’) - Make sure that your timing chip is on your left ankle so it doesn’t get stuck in the chain

of your bike. - ONLY ATHLETES ARE ALLOWED IN TRANISTION

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When leaving the transition area make sure that you have taken everything that you are not needing for the race. PLEASE MAKE SURE THAT NO BAGS ARE LEFT IN TRANSITION.

Some training tips Practice entering a 'Transition Area' from the swim. Take off your wetsuit (if you are wearing one), put on your helmet and shoes (if not already attached to your bike), un-rack your bike and then run with your bike to the mount line. Practice dismounting at the dismount line, and finding your rack. Rack your bike, then take off your helmet and put on your running shoes. Attend the race briefing... ...and listen to it! The race briefing will provide you with a refresher of the course and rules, and inform you of any last minute changes or advice.

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Racing

The Swim

If you're nervous about the swim leg, position yourself towards the back of your start group (in triathlon, a start group is called a wave). If you need assistance, put your hand up for one of the water safety personnel to come to help. You can rest on their board or boat, as long as they don't propel you forward on the course. If they need to paddle you to safety, you will have to withdraw from the race. When you exit the water, do not throw your goggles or cap on the ground or hand it to a loved one. The only place you can store your race equipment is in your designated area in transition. In Transition When you set up your gear before the race, take the time to note a land mark, rack number, or other distinguishing feature so you can easily find your bike. Identify & practice how you'll move through transition to the exit. A few quick rules:

- Make sure you do not interfere with other athlete’s equipment in transition

- Fasten your helmet before you remove your bike from the rack to start your ride. Keep it on and fastened until you replace your bike after the ride leg.

- Do not ride your bike in the transition area. Run your bike out to the mount line. You can get on your bike at any point after the mount line, so if it's congested, move through the area before mounting.

- Make sure you are off your bike before the dismount line on your return to transition.

- Return to the same position in transition and rack your bike.

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On the Bike Keep to the left and keep your distance from the cyclist in front of you - for your own safety and also to stay compliant with the race rules. A few quick rules:

- Road rules apply, so keep to the far left unless overtaking other riders, do not overtake on the left of another cyclist and never cross double lines.

- Do not draft. Drafting gives you an unfair advantage by closely following the bike in front of you. Drafting is cheating. For a full explanation of the drafting rule, refer to the Triathlon Australia Race Competition Rules.

- Do not litter - Keep your shoes and helmet on at all times. You must also ensure

that you have a covered torso. - You are not allowed to accept assistance, such as clothing, food,

drinks, etc from anyone except authorised race personnel. The Run Leg

- Make use of the aid stations provided by the race directors and keep hydrated.

- Do not litter - Follow the directions of course officials - Do not accept assistance from your friends, family or coach. - Smile when you cross the finish line!

After the Race

- Drink water and refuel. - Celebrate and tell tales of your achievement - You will be told by officials when you can collect your gear from

transition.

AMENITIES: Toilets are available at the rear of the grandstand. There are also toilets and change rooms in the rowing sheds to the east of transition. Please be careful accessing the rowing shed amenities as you have to cross the bike course.

NSW ALL SCHOOLS TRIATHLON Sydney International Regatta Centre, Penrith

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Protest Procedure

NOTE: YOU CANNOT PROTEST OR APPEAL JUDGEMENT CALLS Protests and appeals will follow Triathlon Australia Guidelines available from: http://www.triathlon.org.au/Assets/Triathlon+Australia+Digital+Assets/TA+RCR+2019.pdf

For Protests: • A competitor can protest a result or action of another competitor or official. • The protest must be lodged with the race referee, in writing, within 30 minutes of the competitor finishing the race. • The race referee will assess the protest and either uphold or dismiss the protest. • There will be no cost to lodge a protest. For Appeals: • The decision of the race referee may be appealed. • The appeal must take place within 30minutes of the competitor being informed of the race referee’s decision. • The appeal is to be submitted to the race director. • The appeal will be heard by a jury consisting of the race director, two members of the NSW All Schools Triathlon Committee and the Triathlon Australia Technical Official in an advisory role only. • There will be no cost to lodge the appeal.

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Pre & Race Day Questions

Answers

How should I train? Joining a triathlon club is the best way to train – you will meet like minded people and have a supportive environment regardless of your ability level. Click here for a full list of NSW clubs.

How should I prepare for the race?

The best way to prepare for a race is to gradually increase your training time and intensity until you are doing at least the distances of each individual part of the race, if not a bit more. Then you can start linking them together, eg swim/runs or bike/runs.

Are there any training programs available?

A basic training program is available here. Your local triathlon club could also help, or recommend a coach.

How can I find a club to join? Click here for a full list of NSW clubs. Click here for a map showing where the clubs are located.

How can I find a coach? Click here for a list of affiliated coaches in NSW. You can also ask your local triathlon club.

How do I learn to ride a bike/swim?

Your local triathlon club or local swimming pool will be able to advise you on where to get beginner lessons. Don’t put it off – plenty of adults learn these skills later in life.

Swimming training There are adult learn to swim and stroke correction classes at most local swimming pools. Do not be nervous about asking for lessons – it will help you out so much!

Nutrition? Diet? Pre and during race.

Drink plenty of water in the days leading up to the race. Have your regular breakfast on race day. It is normally not necessary to increase your regular calorie intake in any way for shorter races. You might choose to have a muesli bar or banana during the bike part of the race. You should also have a water bottle on the bike with either water or Gatorade in it. On the run course there are drink stations with cups of water.

What happens when I get there on race day?

You will need to register, attach your race number on your bike, helmet and clothing, take your bike into transition and get everything ready.

How early should I arrive on race day?

Give yourself plenty of time – it always takes longer than you think and it’s best to avoid last minute panics by having plenty of time to check everything twice and go to the loo twice! To ensure a stress free time give yourself at least one hour prior to your event start to get ready.

How do we collect our race packs?

Usually on the morning of the race there will be signs directing you to the area you will need to register and collect your race pack.

What happens if it rains? Most races will still go ahead if it is raining but please ensure that you are careful out on course as it will be slippery and you need to be mindful that it will be easier to have an accident – go slower.

NSW ALL SCHOOLS TRIATHLON Sydney International Regatta Centre, Penrith

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Will my family and friends be able to see me when I am participating?

Yes most courses are set up so that your supporters will be able to see you regularly. They can then cheer on their heroes as they swim/ride and run their way to the finish line.

Where will the first-aid stations be located?

Medical service tents are usually located near the finish line at every event. If at any time you require medical assistance please seek out a volunteer or go straight to the medical tent.

Where will the drink stations be?

Drink stations will be located on the run where you will be provided with water. At the completion of the run course a recovery area can be found which will have water.

Injuries and their management on race day

Consider carefully if you have been ill or injured prior to the race – it is not worth making yourself worse by competing. You are allowed to walk if you can’t run for any reason.

Equipment & Clothing Questions

Answers

Do I need a wetsuit for doing triathlons?

If the water temperature is below 24 degrees then it is optional to wear a wetsuit. The water temp is measured on the morning of the race. However if the races are very short distances and most people are beginners, hardly anyone wears one. If you plan to do other races then it is something you could consider for the future.

Where can I buy a wetsuit? It depends where you live. In the Sydney area there’s a couple of good shops – Aqua Shop in Gordon &

What do I wear? Click here for ideas. Anything made from lycra is good! A trisuit is a tight fitted all-in-one outfit that you can swim & run in too. You can wear a sports bra underneath it. For your first race, most people wear a sports bra or crop top under their swimmers with lycra tights over the top and maybe add a t- shirt/singlet when they get out of the swim. It’s important to be comfortable and to practice in your chosen outfit.

How do I get changed? There are no changing rooms in transition. You should plan your outfit so that you add layers rather than remove them – for example if you swim in a swimsuit, you simply add shorts and a t-shirt over the top – you do not remove your swimmers.

Can I wear socks? Sure! You can wear whatever you like, although most people do it as fast as they can! You can dry your feet, put on socks and even eat or drink something. Comfort is important – no-one wants blisters

Where do I buy triathlon clothing from?

Rebel Sport has a range of options and prices. You can also buy gear online – try Skirt Sports or other online retail stores. For sports bras try brands like Moving Comfort, Burlei and Triumph (they are worth spending money on for a good one). For shoes, we recommend getting properly fitted at a specialty running shoe store.

What do I need? Check out the event day checklist here. Make sure you check off all these things over the weeks leading up to race weekend and that you bring them with you. If you forget something, don’t panic – just tell the announcer as lots of people have spares of things.

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What kind of bike/equipment do I need?

You can ride any kind of bike – you don’t need anything fancy to get started. Just be sure it is in good working order by getting a service prior to the race & have your tyres pumped up. It must have gears and brakes.

Can I wear/use kickboard, floaties, flippers or any buoyancy device?

You cannot use any type of flotation device or flippers. This is against the rules.

Swim Questions Answers

Can I do any type of swimming stroke?

Yes you can…we encourage all strokes as long as they are safe and do not impede on any other athlete’s progress.

Is there sand at the Regatta Centre?

No, you enter the water from a pontoon & the race starts once everyone in your wave is in the water, and you exit up a ramp that is covered with a mat. So you have no sand or dirt until you run into the transition area which is a bitumen car park.

How does the swim start? The swim start will be a deep water start.

How deep is the water for the swim leg?

The depth varies but you cannot touch the ground for the majority of the race. There will be water safety if you feel you need assistance at any stage. At the Regatta Centre you will never be more than 10 or 20metres away from the shore. Other races vary depending on the location.

Swim wave starts and size of each wave.

The swim starting groups are determined by age group ‘waves’. There is usually around 50 starting at a time (depending on the race size), and waves will be spaced a few minutes apart. The exact time of your wave start will be written in the race briefing information.

Bike Questions Answers

What sort of bike can I use? Any type of bike is fine. The most used bikes are road bikes although others use mountain bikes, some use hybrids. The most important thing is that your bike is safe and has working brakes on both the front and back wheels.

Do I have to wear a helmet? Yes you are required to wear a helmet at all times whilst riding a bike. Please ensure that your helmet meets Australian standards and has a working strap.

NSW ALL SCHOOLS TRIATHLON Sydney International Regatta Centre, Penrith

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Can I ride with training wheels?

Training wheels on bikes are permitted for some kids events but not in adult events.

Do I have to wear shoes whilst riding my bike?

Yes your feet have to be covered by a shoe. Open toed shoes such as thongs, sandals or bare feet are not permitted.

Where can I buy a bike? Ask your local bike shop – they are good to start a friendship with. You can also check websites like Bike Exchange, Gumtree, and Facebook page communities like Bicycle Market & Triathlon Marketplace.

Bike check in and safety As you take your bike into the transition area before the race there will be Technical Officials who will check your helmet is on safely and that your bike is safe – they won’t do a full check, just an observation. Please ensure you get your bike serviced the week before the race, have your tyres pumped up properly and remove anything unnecessary like lights, baskets, panniers etc.

Draft legal races You must always be more than 7 metres behind the rider in front unless you are overtaking. There is no drafting allowed in amateur races. Drafting is when you are immediately behind another bike rider – it makes it easier as you have less wind resistance. Only pros can race like this.

Bike riding etiquette Always stay to the left of the bike course to allow others to overtake on the right. Never ‘undertake’ on the left. Call out ‘passing on your right’ as you go past someone. Then move immediately to the left of the course again until you need to pass someone else.

Can I share my bike with another competitor?

No you cannot. Each athlete must have their own bike. This is to ensure that no bikes are stolen and there are not people in transition trying to change bikes whilst others are trying to participate in their event. Logistically, it wouldn’t work as everyone is on the road more of less at the same time.

When can I get my bike after I have finished?

You will usually be able to access your bike immediately after the last participant is out on the run course.

If I have an accident will my bike be covered by insurance?

No, your bike will not be covered by insurance unless you take out a specific bike insurance with a company such as BikeSure.

Run Questions Answers

Am I allowed to walk in the race?

Yes, you can walk, lots of people do. But if you pace yourself and take it steady, you will be able to run the whole way. If you’re injured, and can only walk, that is fine.

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Tips on pacing during the event.

To understand about pacing you need to have practiced and worked out how fast and long you can comfortably go for. During the race, the best thing to do is start slower than you think you should! And try not to be too ‘puffed’ right from the start – a good indicator is if you can talk a bit – then you’re ok!

Am I allowed to listen to my iPod/music during the run or ride?

No – iPods are not permitted in any part of the race. This is due to safety factors of not being able to hear instructions from race officials and volunteers, as well as out of consideration for other athletes. You may be disqualified from the race. Soak up the atmosphere and listen to the crowd instead!

Transitions Questions

Answers

Can we have someone with us in transition?

No – Only competitors can enter the transition area at any time. The only exception is paratriathletes who have ‘handlers’ and guides to assist them in transition.

What is transition? Transition is the area where your bike will stay and where you keep your running gear. This is the central area of the event where you will go to after each stage of your event. You will have access to transition before event start so you can set your area up. Sometimes the place you need to set up is identified by your race number or wave number, and sometimes you can set up anywhere.

How to best set up in transition for a smooth transition.

Have everything ready to go, facing the right way already – eg helmet upside down; shirt face down, socks on shoes ready to quickly put on. Elastic laces are a good help for getting shoes on fast. Have a bright coloured towel so you can recognise your spot easily. Know where you’ve left your bike and what direction you have to go.

How do transitions actually happen?

There is usually a short run/walk from the water’s edge into the transition area (a fenced off area containing all the bikes). It will be clearly signposted but you should do a practice ‘walk through’ before the race so you can find your bike easily – it can be confusing with so many bikes! Put on socks/shorts/shirt if you need to as quickly as you can. You will then be directed out with your bike (helmet on, not riding your bike). After you’ve finished the bike course, you enter transition again and walk your bike back to the same spot. Do not remove your helmet until after you’ve racked your bike again. You put your joggers on and a cap etc and then you then head out (following signs) for the run part of the race and the glory of the finish line!

Transition rules… You must put your helmet on & clip it up before you take your bike off the rack. You must not ride your bike in transition – just push it along. You need to keep all your belonging confined to your area – just next to your bike to avoid hazards for other competitors. You must enter and exit transition whatever way the signs indicate.