ATHLETE GUIDESHAWNIGANLAKE.IRONMAN.CA

MAY 29th, 2016SHAWNIGAN LAKE, BC

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WELCOME TO THE SUBARU SHAWNIGAN LAKE TRIATHLON

Table of ContentsSarah MalerbyRACE DIRECTOR

Schedule of Events 3

Pre-Race Information 4Your need-to-know information

prior to race day

Race Day Athlete Check List 6

Race Day Information 7Post-Race Information 8

Recovery and Awards Ceremony

Swim Course 9Course map, rules and regulations

SwimSmart Check List 10

Bike Course 11Course map, turn-by-turn instructions,

elevation map, rules and regulations

Run Course 12Course map, turn-by-turn instructions,

elevation map, rules and regulations

Rules 13

TriClubs14

On behalf of the local Race Committee and volunteers that make this event possible, I welcome you to the wonderful community of Shawnigan Lake. This year marks the 10th annual Subaru Shawnigan Lake Triathlon and in recognition of our 10th Anniversary, all athletes will receive a commemorative finisher medal. There will also be a special opening ceremony and a cake to celebrate when the Race Expo opens on Saturday at 1pm, following the IRONKIDS Fun Run.

I am delighted to announce that we are, once again, hosting the BC Triathlon High-School Championships. Welcome to all high school athletes and teams! The enthusiasm and spirit of our youth athletes makes the Shawnigan Lake Triathlon unique and exciting for everyone.

If you haven’t already booked your tickets, be sure you don’t miss the popular Pre-Race Dinner Party at Camp Pringle. This meal is always fun and delicious, plus it is conveniently located right next door to the race site. This is also an important fundraiser for Camp Pringle, and your support is most appreciated. Click here to book your dinner tickets before they sell out.

If you are looking for things to do while you are in Shawnigan, you should explore the businesses, restaurants and the Shawnigan Lake Museum for some fascinating history of the area. The surrounding Cowichan Valley also has many tourism features including wineries, shops, dining, kayak rentals and endless miles of hiking trails for you to explore.

On that note, right across the lake from the race site is Old Baldy Mountain on the eastern shore. In this past year, Old Baldy Mountain was purchased by the community in order to preserve it for park land. The spectacular 360 degree panoramic view of the lake, extending out to the ocean is worth the steep hike up. Click here for map.Also nearby is the Historic Kinsol Trestle, the world’s largest remaining wooden train trestle. This is worth the short and flat walk on the TransCanada trail to check it out. Click here for map and information.

If you are a returning athlete, you know that Shawnigan Lake is famous for beautiful surroundings and its friendly, supportive community. The people here love the outdoors, the water and the trails and are excited to share their home with triathletes. In consideration of the community, please use the shuttle busses to help with parking congestion and remind your support crew to obey signs and park respectfully. Also, remember to thank the volunteers; your expressions of appreciation are the “MoJo” for these folks who are volunteering their time for your success!

Best of luck in the remainder of your training and race preparation. I hope you enjoy a wonderful race experience, make some new friends and take home some very special memories of your time here in Shawnigan Lake.

Sarah MalerbyRace DirectorSubaru Shawnigan Lake Triathlon

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SATURDAY, MAY 28, 2016

START END EVENT LOCATION11:00am 11:45am Subaru IRONKIDS Fun Run Registration West Shawnigan Lake Provincial Park

12:00pm 12:45pm Subaru IRONKIDS Fun Run West Shawnigan Lake Provincial Park

1:00pm 6:00pm Subaru Shawnigan Lake Triathlon Village Open West Shawnigan Lake Provincial Park

1:00pm 6:00pm Athlete Check-In/ Race Package Pick-Up*No Check-In on Race Day

West Shawnigan Lake Provincial Park

1:00pm 6:00pm Mandatory Bike Check-In - Transition West Shawnigan Lake Provincial Park

1:30pm 2:00pm LifeSport Clinic presented by AquaSphere West Shawnigan Lake Provincial Park

3:00pm 3:30pm LifeSport Clinic presented by PowerBar West Shawnigan Lake Provincial Park

3:30pm 4:00pm Mandatory Athlete Briefing West Shawnigan Lake Provincial Park

5:00pm 7:00pm Camp Pringle Pre-Race Dinner Party Camp Pringle

SUNDAY, MAY 29, 2016 - SUBARU SHAWNIGAN LAKE TRIATHLON RACE DAY!

START END EVENT LOCATION5:30am 1:00pm Shuttle Bus Service & Parking Shawnigan Lake Community Centre

6:00am Transition Open West Shawnigan Lake Provincial Park

6:00am 8:00am Body Marking West Shawnigan Lake Provincial Park

6:00am 12:30pm Subaru Shawnigan Lake Triathlon Village Open West Shawnigan Lake Provincial Park

7:00am 12:00pm Rotary Brunch West Shawnigan Lake Provincial Park

7:00am Standard Event Start West Shawnigan Lake Provincial Park

8:00am Sprint Event Start West Shawnigan Lake Provincial Park

9:10am Standard Lap 2 Bike Cut Off West Shawnigan Lake Provincial Park

10:15am Standard & Sprint Final Bike Cut Off Dismount Line

10:30am 12:15pm Transition Open for Bike Removal West Shawnigan Lake Provincial Park

11:30am 12:15pm Standard & Sprint Awards Ceremony West Shawnigan Lake Provincial Park

SCHEDULE2016 TENTATIVE SCHEDULE*SCHEDULE OF EVENTS IS TENTATIVE & SUBJECT TO CHANGE. Please continue to check back regularly for updates.

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PRE-RACE INFORMATIONATHLETE CHECK-INWhere: West Shawnigan Lake Provincial ParkWhen: Saturday, May 28th - 1:00pm to 6:00pm

New this year, Athlete Check-In and Race Package Pick-Up will be located at West Shawnigan Lake Provincial Park within the main race site. The park is located on the west side of Shawnigan Lake next to Camp Pringle. Access via West Shawnigan Lake Road.

Please note that Athlete Check-In will not be open on race day. If you do not check in during the designated Athlete Check-In hours you will not be permitted to race. ALL RACE PACKETS MUST BE PICKED UP BY 6:00pm ON SATURDAY, MAY 28.Please bring the following items with you to Athlete Check-In:

• Photo Identification• TriBC, ATA, or STAC card (if applicable)• If you are not a current member and have not

purchased a one-day license as part of your registration you will be required to purchase one for $15 CAD.

MEDICALPlease ensure that any pre-existing/chronic medical conditions (respiratory, cardiac, epilepsy, etc.) and allergies have been reported and accurate on your medical information form. Each athlete is responsible for having any personal prescribed medications with them (puffer, epi-pen, nitro, etc.).

ATHLETE WRISTBANDA wristband printed with your race number will be affixed to your wrist at Athlete Check-In. This band will identify you as an official participant and must be worn during race weekend. The wristband is required for medical identification purposes and allows you access to both transition area and post-race athlete recovery areas.

You will not be allowed to remove your bicycle and/or gear from the Transition area following the race without your wristband affixed to your wrist. Please do not remove your wristband until after the event, as it will identify you as an athlete.

PRE-RACE MASSAGE THERAPYSaturday, May 28th - 1:00pm to 4:00pmPre-race massage therapy will be provided in the Expo courtesy of the West Coast College of Massage Therapy. Massages will be available on a first-come, first-served basis for $10 per treatment.

BIKE CHECK-INWhere: West Shawnigan Lake Provincial ParkWhen: Saturday, May 28th - 1:00pm to 6:00pm

To drop off your bike you will need the following items from your Race Kit:

1. Your Race Bib2. Your Bike Number Sticker, and3. Your Helmet with your Number Sticker attached4. Wristband affixed to your wrist

Please do not go to transition without these items, as you will be turned back. This process is to ensure that all your race numbers match and are displayed properly, and will help you have a smooth and stress-free race morning. We thank you in advance for your understanding and assistance with this.

All bikes MUST be dropped off in Transition at the race site in West Shawnigan Lake Provincial Park on Saturday, May 28th between 1:00pm and 6:00pm. There will be NO EXCEPTIONS made for this. Do not show up at transition without your race bib, bike sticker, and helmet with your race sticker or you WILL be turned back!

There will NOT be a bike inspection, so please make sure that your bike is in working condition and safe for race participation. There will be Bike Mechanics available in transition to assist you, if required. All bikes will be kept secure and protected overnight by a security guard. Do not leave food items in Transition with your bike, as there are wild animals that may find them!

MANDATORY ATHLETE BRIEFINGThe Mandatory Athlete Briefing will be at the race site in West Shawnigan Lake Provincial Park at 3:30pm on Saturday, May 28th. This meeting is MANDATORY and will cover important last-minute race information. Please adjust your schedule on Saturday accordingly!

PARKINGParking is limited at West Shawnigan Provincial Park. Please consider carpooling, or arrange a drop off. If you must drive, please park courteously and respect our neighbours - thank you!

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PRE-RACE INFORMATION CONTINUED...

PERSONAL SAFETYIf you wish to swim in Shawnigan Lake prior to Race Day please note that there will NOT be lifeguards on duty and you will be doing so at your own risk. The course will be set prior to race weekend, so course markers will be in place for your use. Shawnigan Lake is a popular location for many recreational activities - including the use of high speed power boats. Please be aware, and proceed with caution.

While we make reasonable efforts to inspect the swim entry and exit points for underwater hazards, the inspection does not take place until just before the swim discipline starts. Participants are further reminded to exercise caution and to be mindful of underwater hazards as this is a natural body of water and may be subject to currents, underwater obstructions, and indigenous plant and aquatic life.

When training, please bike on the road shoulder without moving into the traffic lane and ride single file, as biking side-by-side is illegal. The run course is almost exclusively on the Trans Canada Trail system - a popular walking trail for locals and tourists. Please be courteous of others sharing the roads and trails with you. The Shawnigan Lake community is very involved with this event, so these are the people you will count on during Race Day to get you to the finish line.

Please help us keep the race site safe and secure by only bringing what you need. Unattended bags in public areas create walking hazards and security concerns, so if you don’t need it, don’t bring it! Thank you.

PERSONAL COMMUNICATION PLANPrior to departing for Shawnigan Lake be sure to establish a communications plan with family and friends back home. Share the race day emergency contact listed below with those who may need to reach you in an emergency. Even if you are in Shawnigan Lake with family and friends, it is essential that you have a plan for contacting or reuniting with your group following the race.

Race Day Emergency Contact Athlete Services 778-533-0990SHAWNIGANLAKE@IRONMAN.COM

Emergency phone hours are as follows:Saturday, May 28 - 9:00am to 6:30pmSunday, May 29 - 5:30am to 1:00pm

CAMP PRINGLE PRE-RACE DINNER PARTYEnjoy a festive race atmosphere and scenic lake views while enjoying a delicious meal with your fellow athletes, sponsors, volunteers and race organizers at the Camp Pringle Dining Hall. Bring your friends and family - there are discount prices for kids! This is a fundraiser dinner with all profits going to help Camp Pringle - your support and participation is appreciated. Tickets are $20 for adults, $10 for kids (6-11), and kids under 6 are FREE! Purchase your tickets online, as this is likely to sell out: www.CampPringle.com.

Here is a peek at the menu!

Hot Buffet Choices:1. Roast Chicken - with house BBQ sauce 2. Roast Beef - served with Yorkshire Puddings3. Vegetarian Lasagna4. Teriyaki Salmon

All meals come with Chef Lorri’s Corn Chowder soup served with freshly baked bread, spinach salad, rice pilaf, fresh seasonal vegetables and potatoes. There will also be a dessert table, coffee, tea and juice.

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RACE DAY ATHLETE CHECK LIST

PRE-RACE: □ Directions to Accomodations □ Directions to Athlete Check-In □ Directions to Race Start □ Directions to Race Finish □ Photo I.D. □ Valid TriBC/ATA/STAC Card - if member (if you paid for a one-day license online, no need to bring a card)

□ Bike Services/Tune up □ Attend Athlete Check-In □ Attend Mandatory Athlete Briefing □ Study the race courses and plan your nutrition

RACE DAY – SWIM: □ Timing Chip and Strap □ Swimsuit/Wetsuit (if applicable) □ Goggles (consider a spare pair as well) □ Race Day Swim Cap (provided at Check-In) □ Ear Plugs/Nose Plug (optional) □ Long sleeved shirt and shoes to wear before the race

RACE DAY – BIKE: □ Bike Pump □ Extra Nutrition □ Extra Water Bottles □ Aero Water Bottle Straw □ Bike Repair Kit

Bar-end plugs CO2 Cartridge(s) Spare Tire Spare Tube Tire levers Valve Stem Extenders Patch Kit Wrench Set/Tools

□ Vaseline □ Sunscreen □ Helmet □ Sunglasses □ Bike Shoes □ Socks □ GPS Watch or Bike Computer

RACE DAY – RUN: □ Fuel Belt □ Race Belt or Safety Pins □ Athlete Race Bib/Number □ Hat/Visor □ Reflective tape (if applicable) □ Running Shoes □ Socks □ Sunglasses □ Water Bottle

MISCELLANEOUS: □ Body Glide □ Antibacterial □ Contacts or Rx Glasses □ Heart Rate Monitor & Chest Strap □ Towel □ Hair Ties □ Chapstick □ Post-Race Clothing □ Extra Swimsuit and Cap for practice swim (if applicable)

□ Extra Tri Kit for practice □ Have a Great Race!

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RACE DAY INFORMATIONPARKING & SHUTTLE BUS INFOShuttle BusFrom: Community Centre (2804 Shawnigan Lake Rd)To: Camp Pringle (2520 W. Shawnigan Lake Rd)Times: 5:30am to 7:10am, 10:00am to 1:00pm

There will be shuttle bus service available free of charge from the Shawnigan Lake Community Centre to transport everyone to the race site in West Shawnigan Lake Provincial Park. This includes athletes, volunteers, and spectators.

Please adjust your morning schedule and allow extra time (15-30 minutes) for the shuttle bus ride, which is approximately 15 minutes.

*The Shuttle will not be running during the bike event between 7:30am and 9:30am.

ParkingThere will be NO PARKING at West Shawnigan Lake Provincial Park nor on the road bordering the Park. If you intend to be dropped off, please ensure you do so prior to 6:45am. Vehicles will not be permitted entry after this time. Please plan to use the shuttle bus to access the race site.

RACE MORNING PROCEDURETransition opens at 6:00am on race morning. Remember to bring your Timing Chip, wetsuit, and swim cap. Please do not wear your bib number in the swim. Leave it with your gear and put it on before you head out on the bike course. The number will not hold up for the duration of the race if it gets wet. It is only mandatory to wear your race bib on the run course.

Body marking will begin at 6:00am outside of transition, and is mandatory. Do not number yourself expecting to bypass check-in. You will not be permitted in the transition area on race day without your wristband, swim cap and Timing Chip. If you have misplaced any of these items, please see the Athlete Services team for a replacement. Do not apply sunscreen, oil, Vaseline or lotion until after you have been body marked.

INFORMATIONThe Race Information Tent/Lost and Found will be open on race day from 7:00am to 12:30pm at West Shawnigan Lake Provincial Park.

BIKE & GEAR SET-UPTransition opens for all race distances at 6:00am on race morning. Please allow a sufficient amount of time to set up your gear prior to your race start. Only athletes with wristbands on may enter transition. Please also note that there are multiple wave times, and be respectful of those starting ahead of you as you access transition. The Transition Team will be managing athlete flow through this area. If you are asked to wait while competing athletes clear, please do so.

AID STATIONSThere will be one aid station available on the bike course. On the run course there will be one aid station on the Sprint course, and three on the Standard course. Spacing will be approximately as follows:

Standard Sprint

Aid 1 - TransCanada Trail/Salachie Road 2.3km 2.3km

Aid 2 - TransCanada Trail/Glen Eagles Road 4.5km NA

Aid 3 - TransCanada Trail/Salachie Road 7.5km NA

Each of these aid stations will be stocked with water, Electrolyte Drink, Bars, and Gels.

RACE TIMING AND CUT-OFFSAid station stops, transitions, etc., will be included in your total elapsed time. Your Timing Chip will capture your splits (swim, bike, run) and overall finish time.

There are no set cut-off times for the Sprint, however cut offs may be implemented at the discretion of the race organizers. The following cut-off times will apply to the Standard events (by race clock time):

Swim - Bike* -

Run -

*All bikes must be off the road by 10:15am*Official cut-off times are subject to change

IRONMAN® reserves the right to remove an athlete from the course and DNF the athlete if our course staff determines there is no possibility of an athlete finishing the given discipline (swim, bike, run) based on an athlete’s location, time and average speed up to that point.

1:00 hour2:00 hours to begin the second loop 3:00 hours to complete the course4:30 hours after the final wave start

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POST-RACE INFORMATION

NO CHIP = NO TIME

BICYCLE AND GEAR RECOVERYMandatory Bike and Gear recovery begins at 10:30am in transition and ends at 12:15pm. You must have your athlete wristband on in order to enter transition. If you are unable to personally claim your bicycle and gear, a family member or friend may do so with photo ID and the Bike Check-Out ticket provided in your race packet. If a friend or family member does decide to pick these items up for youas a courtesy, please ask them to leave a message on your cell phone so we have no panicked athletes - it happens a lot!

POST-RACE MASSAGE THERAPYSunday, May 29th - 7:00am to 1:00pmPost-race massage therapy will be provided in the Expo courtesy of the West Coast College of Massage Therapy. Massages will be available on a first-come, first-served basis for $10 per treatment.

ATHLETE FOOD TENTAthlete post-race food area is open from 8:30am to 12:00pm. The athlete post-race food area is for athletes only and your athlete wristband will allow you access. There will be a no re-entry policy once you’ve exited.

AWARDS CEREMONYThe awards ceremony is scheduled for 11:30am (pending final finisher) at the main stage in West Shawnigan Lake Provinical Park. Don’t miss out on claiming your award! Unclaimed awards will be held for 30 days.

RACE PHOTOGRAPHYFinisherPix will have several photographers working at the swim exit, on the bike course, on the run course, and of course, at the finish line!How to order your pix?• Register your email address at www.finisherpix.com to

be notified as soon as photos are online.• Have your number visible on the FRONT of your bike

helmet so you can be identified in your cycling photos.• Keep your bib number visible on the FRONT of your

body during the run and at the finish line.• Smile and celebrate when you cross the finish line!

Don’t worry about touching your watch, the timing company will ensure an accurate record of your achievement.

• Visit www.finisherpix.com to view, order, and share your photos from the event.

LOST AND FOUNDLost and Found will be at the Race Information Booth during race weekend. After the conclusion of the event, please contact SHAWNIGANLAKE@IRONMAN.COM to locate any missing items and schedule returns. Shipping fees will apply. All unclaimed items will be donated after 30 days.

MEDICAL AREAThe medical tent is for ATHLETES ONLY. Family members and friends will not be permitted access. Overcrowding in the medical area prevents the medical staff from doing their job. For information on an athlete receiving medical treatment, please wait outside the medical tent.

COMPETITOR RESPONSIBILITIES• When you pick up your race packet and Timing Chip

at Athlete Check-In, stop by the chip verification table to ensure that your correct name shows up on the computer screen.

• You must wear your Timing Chip at all times while you are racing. Prior to the swim, fasten it to your left ankle with the strap provided and do not remove it until you have finished the run.

• You may apply Vaseline around your ankle; it will not affect the Timing Chip. Volunteers will help you remove your Timing Chip at the finish line.

• If you do not start the race, you are responsible for returning the Timing Chip to Timing.

• If you drop out or are pulled from the race at any time, turn in your Timing Chip to a race official. Failure to do so may disqualify you from participating in future IRONMAN® events. It is essential that we know where you are on the course at all times for your safety and our peace of mind. If you are transported to any medical station, the medical staff will take responsibility for your Timing Chip.

• Your Timing Chip is a loaner. By picking up your race number and Timing Chip, you are guaranteeing that you will return the chip to timing, or you will be billed $75.00 for its replacement.

• If you lose your Timing Chip during the event, you are responsible for a replacement at one of the following locations: swim exit, bike exit or run exit. Volunteers will have extra Timing Chips at the timing locations above. If you lose your Timing Chip while on the run course, please notify a timing official immediately after crossing the finish line.

*Failure to wear your Timing Chip on race day, return your chip after the event or pay the replacement cost of your lost Timing Chip may disqualify you from future IRONMAN® events.

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SWIM COURSE SUMMARY

SWIM TO BIKE TRANSITIONAfter the swim, you will be directed through the timing chutes to the swim-to-bike transition. Public nudity is not permitted. We require you to be fully ready to race before getting on your bike.

Personal nutrients are permitted if carried on you or your bike.

NOTE: Any athlete electing not to race must notify a timing official immediately. Above all, the safety of each swimmer is our prime concern. A full sweep of the course will be made directly behind the last swimmer. Visual aid will be provided by the lifeguards, canoes, kayaks, buoys, and aquatic crafts that line the course.

SWIM COURSE RULES & INSTRUCTIONS

SWIM .75/1.5KM

Fresh water lake swim in gorgeous Shawnigan Lake. This event will be wave starts from waist-deep water. The water temperature in May ranges from 16-20°C. Expect a comfortable wetsuit-legal swim.

• Athletes may use any stroke to propel themselves through the water. They may also tread water or float.

• Athletes may stand on the bottom or rest by holding an inanimate object, such as buoy or stationary boat.

• All athletes must wear the official event swim cap during the swim segment. Athletes may not alter the swim caps in any manner. Failure to wear the official swim cap, or altering the official swim cap, may result in a penalty up to and including disqualification.

• Propulsion devices that can create an advantage for the athlete, or a risk to others, are forbidden.

• Athletes must not use or wear the following illegal equipment: artificial propulsion devices, flotation devices, gloves or socks, wetsuit bottoms only, wetsuits when they are forbidden, non-certified wetsuits, or snorkels.

• Individual paddlers or escorts will not be permitted. The course will be patrolled by boats, canoes, and paddle-boards.

• Any assistance required during the swim will result in disqualification if forward progress was made. Athletes are permitted to use kayaks and boats as aid, as long as forward progress is not made. Course officials and medi-cal personnel reserve the right to remove athletes from the course if determined to be medically necessary.

SWIMWEAR POLICY (Non Wetsuit legal swims only)Swimwear must be 100% textile material, which is de-fined as materials consisting of natural and/or synthetic, individual and non-consolidated yarns used to constitute a fabric by weaving, knitting and/or braiding. Simply put, this would generally refer to suits made only from nylon or Lycra that do not have any rubberized material such as polyurethane or neoprene. Swimwear must not cover the neck, extend past the elbow, nor extend past the knees. Swimwear may contain a zipper. A race kit may be worn underneath swimwear.

Compression gear may be worn during nonwetsuit swims provided that it is made of 100% textile material (no rub-berized material such as polyurethane or neoprene) and that material does not extend past the elbows or knees. Any compression wear that extends past the elbows or knees will not be permitted in non-wetsuit swims (this includes compression sleeves, compression socks, or compression tights).

WETSUIT RULES• Wetsuits may be worn in water temperatures up to 22°C

(71.6°F). They will be forbidden above this temperature.• Wetsuits are mandatory in water temperatures below 14°C

(57.2°F).• Wetsuits cannot exceed 5mm thickness anywhere. If the wetsuit

is made in two pieces, the combined thickness in the overlapping areas may not exceed the 5mm thickness limit.

• The most external part of the wetsuit must fit the athlete’s body tightly while they are swimming.

• A wetsuit may cover any part of the body except the face, hands, and feet.

SWIM COURSE TIPS• Wetsuits are strongly recommended and may become

mandatory depending on conditions on race weekend. Final determination will be made by officials on race morning, so be prepared! Aqua Sphere will be renting suits on Saturday in the expo on a first-come, first-served basis.

• If you’re worried about a longer swim time or cool water, you can wear a second cap under your race swim cap (neoprene or silicone are best for insulation).

• Multi-loop courses will NOT require you to exit the water.

170mSTANDARDLAP 2

SHAWNIGAN LAKE

SWIMSTART/FINISH

300m

280m

Sprint 750mStandard 1500m (2 LAPS)

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SWIMSMART TOP 10 CHECKLIST

1. Prepare for Race Conditions• Race day should not be your first open water

swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers and wearing a wetsuit if needed.

2. Race in Shorter Events• Being properly trained is the best way to reduce

anxiety. If possible, race in shorter events and clinics to prepare yourself for open water conditions.

• For extra guidance, talk to a coach or your local triathlon club.

3. Learn About Course Details• It’s important to prepare yourself mentally as well

as physically prior to race day. Thoroughly review the race website and pre-race communication to familiarize yourself with the course.

• Keep in mind, every body of water is different, so you’ll need to educate yourself on water current and surf conditions.

• Study the event timetable to plan for proper arrival and preparation.

4. Ensure Heart Health• As an athlete in training, you should take the proper

steps to assess your health with your physician. • The American Heart Association suggests a 12-step

screening process for competitive athletes. This includes a physical exam as well as an assessment of your family history and personal heart health.

5. Pay Attention to Warning Signs• If you experience chest pain or discomfort,

shortness of breath, 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.

• 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, exit layouts, along with turn buoy locations.

• Identify basic navigation points so that you know what you are swimming towards.

9. Start Easy – Relax and Breathe• Don’t race at maximum effort from the start. • Relax and focus on proper breathing technique as you

settle into a sustainable pace.

10. Be Alert and Ask for Help• In a race setting always stop at the first sign of a

medical problem.• If you or a fellow athlete needs help, just raise your

hand to alert a lifeguard or safety boat. • Race rules allow for competitors to stop or rest at any

time during the swim.• Feel free to hold on to a static object like a raft, buoy,

or dock.• You may also rest by holding on to a kayak, boat or

even a paddleboard. As long as you don’t use it to move forward, you won’t face disqualification.

An open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it’s important that you arrive on race day healthy, fit and prepared. Here's a top-10 checklist to help get you ready.

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BIKE COURSE SUMMARYCOURSE TIPSYou will need to mount your bike and accelerate in a narrow lane that will merge with the looping cyclists who are travelling at full speed. It is critical that you stay in your lane and do not cross in front of these athletes. Take your time to mount your bike properly and avoid swerving to place you feet on your pedals.

Keep RIGHT at all times. You will be required to share the road with local traffic, so please obey all rules of the road. There will be plenty of traffic controllers, police and volunteers to keep the course safe.

TECH TIPS & OTHER DETAILSBike inspection is not mandatory and will not be provided at Bike Check-In, although technicians will be available. Athletes are ultimately responsible for their own bikes. However, race officials may, at their discretion, make final judgment as to the soundness of the bikes.

To avoid an unexpected flat tire, wait until race morning to inflate your tires to their proper air pressure. There will be a limited number of pumps available in the transition area on race morning, so we recommend you bring your own. Please give this pump to a family member or friend before the race start, as they create hazards in transition.

For security and safety reasons, bikes will NOT BE ALLOWED out of transition once transition closes on Saturday evening.

TURN BY TURN1. Exit West Shawnigan Lake Provincial Park2. Right on West Shawnigan Lake Road3. Right on Renfrew Road4. Right on Shawnigan Lake Road5. Right on East Shawnigan Lake Road6. Right on West Shawnigan Lake Road7. Repeat steps 2 - 6 for second loop of Standard course8. Right into West Shawnigan Lake Provincial Park

BIKE 22/44KM

The scenic looping bike course has plenty of rolling hills and offers stunning views of Shawnigan Lake while following the

Lake perimeter roads.

SUBARU SHAWNIGAN LAKE TRIATHLON BIKE PROFILE

5 km

10 k

m

15 k

m

20 k

m

FIN

ISH

21.5

km

STA

RT

118 m120 m

130 m

140 m

150 m

160 m

170 m172 m

KILOMETERS

Starting Elevation: 142m • Finishing Elevation: 155m • Total Elevation Gain/Loss: +286m/-272m

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RUN COURSE SUMMARYRUN 5/10KM

The Run Course is a gorgeous trail run on the famous Trans Canada Trail. This route is made up of a crushed gravel rail bed, and is nice and soft for your feet and legs. You will enjoy a mostly shaded run through the beautiful West Coast rainforest around Shawnigan Lake.

COURSE TIPSPlease pay close attention to the road area adjacent to Transition, as this will be a very busy area with bikes, run-ners and some vehicles.

There is a Crossover Zone - this is where the run course crosses over the bike course at West Shawnigan Lake Road. Be prepared to possibly wait to cross West Shawnigan Lake Road until it is safe. Bikes and vehicles will have the right of way. This Crossover Area will be safely handled by Traffic Controllers and volunteers - please pay attention to their direction. Start times have been set to limit congestion here, but please be aware and proceed with caution.

There will be one aid station for the Sprint distance, and three for the Standard distance. Each aid station will have water, electrolyte drink, bars, and gels.

TURN BY TURN1. Exit Transition and complete loop of race site2. Right on forest trail towards parking lot3. Left at W. Shawnigan Lake Rd (use left shoulder)4. Cross W. Shawnigan Lake Road at Crossover Point5. Right on to TransCanada Trail Connector Path6. Right on TransCanada Trail7. Left around Turn-Around Point 1 (Sprint)8. Left around Turn-Around Point 2 (Standard)9. Left on to TransCanada Trail Connector Path

10. Cross W. Shawnigan Lake Road at Crossover Point11. Enter W. Shawnigan Lake Provincial Park to finish

RUNSTART/FINISH

SHAWNIGAN LAKE

RUN COURSE

Sprint – 5km Standard – 10km

West ShawniganLake Road

RenfrewRoad

ShawniganMill Bay Rd.

ShawniganLake Village

Camp Pringle

All courses are Out and Back

Trans CanadaTrail

Aid StationsTransition Toilet

2 km

STA

RT

87 m

SUBARU SHAWNIGAN LAKE TRIATHLON RUN PROFILEStarting Elevation: 122m • Finishing Elevation: 105m • Total Elevation Gain/Loss: +387m/-406m

4 km

6 km

8 km

FIN

ISH

10 k

m

90 m

100 m

110 m

120 m

130 m

140 m

150 m

160 m

170 m172 m

KILOMETERS

13 ATHLETE GUIDE

RULESFinish Line PolicyFriends and/or family members are not permitted to cross the finish line or enter the finish chute with participating athletes. This policy will allow each competitor adequate time to celebrate their accomplishment without interfering with other finishers and ensure the safety of all participants, volunteers and fans. Athletes who choose not to respect the policy will receive an automatic disqualification (DQ).

Event Sanction And RulesTriathlon British Columbia (TriBC) has sanctioned the 2016 Subaru Shawnigan Lake Triathlon. Please visit tribc.org for a complete set of the competition rules. Athletes should be aware of the serious consequences of participating when not eligible.

Fraud by entering under an assumed name or age, falsifying an affidavit or giving false information, as well as participating when not eligible are grounds for disqualification or a possible suspension.

a. Any person who participates in any portion of a sanctioned event without first properly registering and paying any required registration fee will be disqualified and possibly suspended or barred from participation.

b. Any person who in any way assists another athlete to violate this rule by providing or selling a race number to that athlete shall be suspended or barred from participation.

Anyone who violates this rule may be banned for life from any IRONMAN® event. Violating this rule puts insurance coverage for the event at risk.

It is the athlete’s responsibility to know all aspects of the swim, bike and run.

1. Helmets:(Penalty: Stop and Go, DSQ)No modifications that affect the integrity of the helmet may be made. Helmets must be worn in all official activities when riding the bike. It must be on and securely fastened at all times when in possession of the bike; on before you un-rack until after you re-rack your bike.

2. Chin Straps: (Penalty: Stop and Go, DSQ)Chin straps must be fastened from the time the bike is removed from the rack until it is replaced.

3. Outside Assistance:(Penalty: Disqualification)Medical assistance and food/liquid are permitted at aid stations. All other outside assistance is prohibited. Providing equipment that renders the donor athlete unable to continue will result in DSQ for both athletes.

4. Transition Area:(Penalty: Stop and Go/Time Penalty, DSQ)Athletes must only use their designated bike rack, and must rack their bike in an upright position with the front of the saddle hooked over the horizontal bar so the front wheel is pointing to the middle of the transition lane. The bike must be racked in a way that does not block or interfere with the progress of another athletes.

Only equipment being used during the competition can be left in transition. All other belongings and equipment are to be removed before the race start. Bike shoes, helmet and other bike equipment can be placed on the bike. Athletes must not impede the progress of other athletes in the Transition Area. Cycling is not permitted inside Transition – mount and dismount lines are part of the transition area. Nudity is forbidden. Marking positions in Transition is forbidden – any marking objects will be removed without notice.

5. Drafting:(Penalty: Variable time penalty)The bicycle draft zone will be 10 meters long 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 through that zone. A maximum of 20 seconds will be allowed to pass through the zone of another athlete.• Blocking - riding so as to not

permit an athlete who is behind to pass

• Overtaken - once passed, you must move out of the draft zone of the leading athlete within 5 seconds.

6. Course: (Penalty: Stop and Go, DSQ)All competitors are required to follow the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all times.

7. Unsportsmanlike-Conduct:(Penalty: DSQ, Expulsion)Abusive language, behaviour, or other unsportsmanlike conduct directed at race officials, staff, volunteers, spectators or fellow athletes is forbidden.

8. Headphones: (Penalty: Warning, DSQ)Headphones, headsets, mobile phones, or personal audio devices, etc. are not to be carried or worn at any time during the race.

9. Race numbers: (Penalty: Stop and Go/Time Penalty, DSQ) All athletes are required to wear race numbers at all times during the run. Numbers must face thefront and be clearly visible at all times. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not competing.

10. Wetsuits:Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by TriBC up to and including water temperature of 22 degrees Celsius. Wetsuits will be mandatory below 14 degrees Celsius.

11. Littering: (Penalty: Stop and Go, DSQ)Do not litter. Any item that needs to be discarded, including but not limited to water bottles, gel wrappers, energy bar wrappers, broken bike parts, or clothing items, may only be discarded in the trash drop zones at each aid station.

12. Handlebars: (Penalty: Disqualification)Only handlebars and clip-on bars not extending beyond the leading edge of the front wheel will be permitted. Clip-on bars in two pieces do not need to be bridged. All tube ends have to be plugged.

13. Variable Time Penalties:Sprint:1st Offense: 1 minute2nd Offense: DSQ

Standard:1st Offense: 2 minutes2nd Offense: DSQ

Note:IRONMAN® reserves the right to make changes to these rules at any time. Notification of any change will be in accordance with TriBC procedures.

14 ATHLETE GUIDE

Dashing Iron TeamHong Kong, China

Island Triathlon Clubislandtriathlon.caVictoria, Canada

LifeSportlifesportcoaching.comVictoria, Canada

Pathetic Triathletes GroupBrooklyn, NY

IRONMANTRICLUBS RACING SUBARU SHAWNIGAN LAKE

Portland TriClubwww.pdxtriclub.orgPortland, OR

Team Every Man jackteamemj.comCorte Madera, CA

TriStars Training Ltdwww.tristarstraining.comVictoria, Canada

University of CalgaryCalgary, Canada

FCA Endurancefcaendurance.orgSioux Falls, SD

Swim Bike Mom & Trifectawww.swimbikemom.comRoswell, GA