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Swim caps will be provided in your packet and must be worn. As you exit the water
following the swim, you must shout your number to the swim transition volunteers in order to be
accounted for (checkpoint #1).
Flotation and propulsion devices are prohibited.
Swim goggles or facemasks are permitted.
Wet suits will only be permitted if the water temperature is below 75 degrees F.
You may hold onto a boat, lifeguard canteen, or rope if needed and tread water. If you get into the boat you will be disqualified.
Helmets are required and must be a hard shell helmet. All cyclists must wear a helmet or
they will be disqualified from the race.
Helmet must be on and secured before leaving the transition area.
Helmet must be secured until dismounting from bike.
NO riding in the transition zone.
You must obey traffic laws on the bike course; except where otherwise directed or indicated
by course officials.
Traffic will be light but not controlled on a majority of the course. We expect moderate
traffic on State Route 81.
Course will be marked with white arrows on road.
You must dismount from your bike prior to entering the transition area .
For your safety, headphones are not permitted.
Please remember to stay clear of the transition area when you are not in transition.
Spectators and participants as well will be told to stay out of this area.
Team members must tag teammate and are not allowed to hold bikes.
Drafting is not permitted. The drafting zone is a rectangular area 8 yards long
and 3 yards surrounding each bike. For motor vehicles, the drafting zone is 15 yards to the side
and 30 yards behind a vehicle.
If we are able to secure marshals they may penalize you for 3 minutes while biking for violations.
We will run on the bike trail from the transition zone and back.
Run #1 (Duathlon) will turn around near the Ottawa River bridge.
The 5K run will turn around on a concrete pillar on the railroad bridge.
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One of the easiest ways for you to categorize your running clothes, especially if you’re new at this sport, is
Our body works like a machine. An athlete’s body is just a more powerful one which requires a little extra care
The most common bone injuries that are caused by running are related to stress fractures. These types of fracture
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