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K1 TRIATHLON CLUB

Royal Air Force Akrotiri, Limassol, Cyprus

Information guide

K1SS20

Swim-Bike-Run

Athlete Information Brief

INTRODUCTION

 

Dear Athlete,

Welcome to the K1 Super-Sprint Triathlon.  On behalf of the K1 Triathlon Club Committee I would like to congratulate you for taking on our challenge and participating in this super-sprint distance triathlon.

Our goal is to ensure that you have the best possible experience.  The information contained in this Athlete Race Information Guide will aim to guide you through your preparation and ensure you arrive on the start line well prepared and raring to go.   

Regardless of whether you are competing as a first timer or multiple Ironman finisher; we hope that you find K1SS20 a memorable and fulfilling race, that each stroke, turn of the pedal and step is as rewarding as it is challenging.

Your safety prior to and during the event is of the utmost importance. Please follow direction from the initial briefing and the K1 staff around the event.  Particular attention is to be taken to signage reference social distancing and the number of people allowed in an area at a time.  Please remember to train and race safely,

I look forward to seeing you on the start line.

 

Regards,

WO K Finlay

OiC K1 Triathlon Club

Race Day

 

This applies to both days

BIKE RACKING

0545 - 0615 hrs

 

  • To rack your bike in the bike racks you must be wearing your helmet and fastened.
  • Your bike will be racked on the A frame racking.  It must be racked with the saddle on the horizontal bar.
  • Please remember to always wear your fastened helmet when riding your bike.
  • Bike from the K1 club can be hired on race day. Fee’s will apply. Please contact us for more info.

RACE BRIEFING

0630 hrs

The K1SS20 Race Briefing is mandatory for all competitors; this includes all members of relay teams.  Important safety information and any last-minute changes to the event will be given out at this briefing.  The race briefing will be held in the Transition area.

RACE WATER

Water is provided free of charge to all race competitors.

Water will be in the transitions area, after the swim.

Race Rules

SWIM RULES & GUIDANCE

 

  • Goggles or a face mask is recommended, but not mandated.
  • No fins, paddles, snorkels or flotation devices of any kind are allowed.
  • Swimmers are required to stay on course and remain mindful to other competitors. Failure to do so will result in disqualification.
  • A swimmer having trouble and in need of assistance should roll onto their back and raise an arm overhead and call or seek assistance.  A swimmer, who has received assistance, whether voluntary or involuntary, must withdraw from the race.
  • Children are permitted an Adult assistant in the pool area (parent). Details are to be given at the time of Registration.

BIKE RULES

 

  • Athletes are permitted to use ride road/triathlon bikes or mountain bikes only. These will be allocated to a bike rack applicable to the competitors race number.
  • Bike helmets must be fastened before the athlete mounts their bike in the racking.  The helmet must remain fastened until the athlete has dismounted their bike in transition.
  • No MP3 or portable media devices are to be carried or used during the K1SS20 event.

RUN RULES

 

  • No form of locomotion other than running, walking or crawling is allowed.
  • The K1SS20 run course takes place on public roads. All athletes are to keep to the right-hand edge while running on public highways.
  • No MP3 or portable media devices are to be carried or used during the K1SS20 event.

The Route

The Route for each event will be briefed on race day but will remain within RAF Akrotiri.

SWIM COURSE (Please note the RAF Akrotiri Swimming Pool is 33M long)

  • There will be a staggered start for the swim, in the shallow end of the pool.
  • On completion of the required distance Athletes will finish at the shallow end of the pool. Athletes can either use the ladder to get out of the pool or get out unassisted.
  • A table will be available just after the timing mat for spectacles and inhalers etc.  Bottled water will also be available on this table.
  • The route to transition (approximately 20m) is along rubber matting. 

BIKE COURSE

  • Athletes must push their bikes out of transition and cross the Mount Line before getting onto their bike.
  • The entire route takes place on open public highways and will be clearly marked throughout.  K1SS20 Race Crew will be located at turn around points; all competitors are to follow any instructions that they give.
  • There will be no Water/Feed Stations due to the shorter distance. Athletes requiring nutrition must provide their own and will have to slow down and observant of other athletes and road users.  Extra care must be taken when re-joining the route.  Including the initial exit from transition at the swimming pool.
  • Mechanical assistance will be available in the transition area. 
  • Care should be taken throughout the bike course, hazards include:

 

  • Speed bumps.
  • Drainage covers.
  • Patch repairs to road surface.

On completion of the bike course athletes must get off their bikes before the dismount line and push their bikes, keeping to the left of the path into transition.  Bikes must be returned to the allocated slot and racked before helmets are removed.

RUN COURSE

  • The run course takes place on dirt tracks and tarmac roads and is a route which does not loop through transition. The route will be clearly marked throughout.  K1SS20 Race Crew will be located on the route; competitors are to follow any instructions that they give.
  • Care must be taken with foot placement throughout off-road sections of the run.
  • On completion of the 4th lap athletes will be directed to the Finish Shoot.

 

Nutrition – The 4th Discipline

Introduction

The K1KISS2020 is going to be an adventure that will see your body and mind tested to the limit. Training and positive mental attitude will get you to the start line but reaching the finish line will need fuel. It is pointless training the body so that you resemble the biological equivalent of a Ferrari without the petrol to keep your engine running for the 1-2 hours that it will take to go the full distance.

On race day there are two main factors that could turn a good day into a disastrous one, hydration and energy.

Pre-race

Preparation needs to start before you turn up on race day. In the days before your race eat well, avoid foods high in saturated fat, instead opt for natural produce rich in complex carbohydrates. Make sure you get your five a day in. Fresh fruit and vegetables are packed with fuels that your body needs for both health and exercise. Ensuring that you are well hydrated is equally important so stick to water rather than alcohol in the lead up to the big day.

Checking your hydration levels is easier than you may think. Keep an eye on the colour of your urine, clear is good, coloured is bad. The darker it gets the less hydrated you are.

On race day eat a balanced carbohydrate biased breakfast, at least one hour before you start. Go for porridge oats, cereals, banana, whole-wheat toast or energy bars, all great sources of energy.

Be careful not to over hydrate on race day.

During the race

Movement needs energy, energy production produces heat, heat = sweat! Once again race day is about energy replacement and remaining hydrated.

It is important that you know how much you sweat. This should be monitored and recorded during training and from this and listening to your body you should know how much fluids you need to stay hydrated. Be careful not to over hydrate.

Remember that you loose body salts when you sweat, and you will be sweating! Replacing electrolytes is essential to allow your digestive system to continue producing energy.

Through out the race your muscles will be burning energy. Typically, your body will only store sufficient energy (carbohydrates) for up to two hours of moderate exercise. To keep moving you need to keep topping up the tank.

Everything mentioned are things that you should already be doing in training. Remember don’t change things on race day, race how you have trained.

Medical

If it does go wrong and you feel lighted, dizzy or faint, STOP and seek assistance from a member of the K1SS20 race crew. Listen to your body, even the top athletes in the sport get it wrong at times.

Post-race recovery

When you stop your body will go into shut down mode. Your recovery begins with nutrition and it needs a hit to your system sharpish. Within 60 minutes of the finish you need to rehydrate and take on some carbohydrates, salts and protein to start repairing those aching muscles.

 

Last point and one that is reiterated, listen to your body and seek help if needed.