Event Preparation Flashcards
Timing Arrival
When transporting the bike without a service, arrive at least two days early to ensure adequate time for the bike to be checked for possible mechanical issues resulting from the transport; bike tech is available at IRONMAN expos to help with unforeseen mechanical issues.
The greater the number of time zones traveled, the more difficult it is to cope with changes in core temperature and sleep. However, flying westward is easier to tolerate than flying eastward.
When the travel is less than a four hour time-zone transition and is a short stay (two days), the athlete should adjust to the new time zone.
For differences four or more hours, it is ideal to allow an extra day for every time zone crossed for core temperature to adapt completely. Since this may not be feasible, the athlete should adjust as soon as possible to the local daytime and nighttime in the new environment.
If flying, the athlete should drink about 20 - 30ml (one fluid ounce) extra fluid per hour to compensate for the loss of water that occurs when inhaling dry cabin air.
If the climate or altitude of the race is significantly different from the training environment, arrive a few extra days early to get acclimated.
Keep in mind that for some IRONMAN races, check-in is two days before the event. For many IRONMAN 70.3 races, check-in is one day prior to the event. The athlete should consider when bikes need to be checked in to the transition area as well.
Nutrition Planning
Traveling can present a lot of challenges related to food and nutrition.
During race week, it is especially important to avoid experimenting with new foods.
Athletes should plan to eat balanced, consistent meals with familiar foods in the days leading up to the race.
It is advisable to do some basic research on local restaurants and access to grocery stores.
Athletes should also bring any personal nutritional products needed, especially if they are part of the race fuel and hydration plan.
Anti-Doping Program
The IRONMAN Anti-Doping Program is built on the belief that everyone involved in triathlon has a part to play in eradicating the use of drugs, preserving the integrity of our sport and protecting the health of our athletes.
Athletes and Athlete Support Personnel are required to know and abide by the rules pertaining to anti-doping as well as the testing process.
Athlete Support Personnel include the coach, trainer, manager, agent, team staff, official, medical personnel, paramedical personnel, parent or other person working with, treating or assisting an athlete participating in or preparing for IRONMAN competition.
WADA Code Signatory/Compliance
The World Anti-Doping Agency (WADA) is an umbrella organization that sets standard rules and policies to promote and coordinate the international fight against doping.
WADA is also responsible for standards in various areas, including testing, laboratories, therapeutic use exemptions (TUE) and the list of prohibited substances and methods.
IRONMAN is a signatory of the World Anti-Doping Code, the document harmonizing anti-doping policies in all sports and all countries.
The World Anti-Doping Code and related resources are available in IRONMAN U under Resources.
I AM TRUE®
I AM TRUE® is IRONMAN’s anti-doping outreach program that seeks to educate athletes about the anti-doping policies and athlete rights and responsibilities.
I AM TRUE® conducts outreach at events and uses social media to support athletes and stakeholders by ensuring that anti-doping information and resources are distributed and available. The I AM TRUE® program is delivered in partnership with the World Anti-Doping Agency.
General Rules
Verbal abuse of event staff, race officials or volunteers is grounds for immediate disqualification.
Athletes may not cross the finish line with anyone who is not a registered race participant, on penalty of disqualification.
The Head Referee has the discretion to determine the appropriate penalty for any rule violation.
During the bike and run legs, participants must wear a shirt or sport top at all times.
Transition Rules
Public nudity (outside of the change tent) will result in disqualification.
Bicycles must be racked so that the majority of the bicycle is on the athlete’s side of the rack and should be racked by the saddle unless otherwise specified.
Cycling is not permitted inside the Transition area.
Swim Rules
Motion
Athletes may use any stroke during the swim.
Drafting is legal.
Bottom contact is permissible.
Athletes may hold a kayak, boat or buoy to rest, as long as no forward progress is made.
Any assistance that results in forward progress will result in disqualification.
Emergencies
Be alert for warning signs of a medical issue during training.
Athletes should always stop at the first sign of a medical problem.
If an athlete needs assistance or notices a fellow competitor needs assistance, he or she should raise a hand to alert a lifeguard or safety boat.
Wetsuit Policies
Age group athletes are allowed to wear wetsuits if the water is 24.5 degrees Celsius (76.1 degrees Fahrenheit) or colder.
In the US, age group athletes may wear a wetsuit above the allowable temperature but will be ineligible for awards or World Championship qualification spots.
Professional athletes may use wetsuits for water temperatures up to and including 21.9 degrees Celsius (71.5 degrees Fahrenheit).
Wetsuits must be 5mm thick or less.
Swim Wear Policies for Non-wetsuit Swims
Swimwear must not be made from any rubberized material.
Swimwear must not cover the neck, extend past the shoulder, nor extend past the knees.
Equipment
Athletes must wear the cap provided by the race and it must be on top.
No fins, gloves, paddles, snorkels or flotation devices of any kind are allowed.
Snorkels may be worn due to a medical condition supported by documentation from a physician; any athlete using a snorkel will not be eligible for age-group awards including, without limitiation, IRONMAN World Championship slots or IRONMAN 70.3 World Championship slots.
Swim goggles or facemasks may be worn.
Aqua socks, or neoprene booties, are not permitted unless the water temperature is 18.3 degrees Celsius (65 degrees Fahrenheit) or colder.
Run Rules
Gear and Attire
Headphones are not permitted during the run or bike.
A shirt or sport top must be worn at all times.
Bib numbers must be worn in front during the run portion of the race and numbers must be clearly visible.
Course Rules
Athletes may run, walk or crawl.
Only registered athletes may cross the finish line.
It is the athlete’s responsibility to follow all directions and instructions and to stay on course.
Outside Assistance
The rules for outside assistance have been revised for the 2015 season.
Outside assistance, or assistance from any individual who is not a fellow athlete, event personnel or race personnel, is not permitted.
The IRONMAN Competition Rules clearly outline and define the details of what is considered “assistance.”
Coaches should review this ruling and educate athletes prior to the race season.
No individual support or non-participant escort runners are allowed.
Tips and Techniques - Bike Leg
- Pacing is crucial. Coaches should work with their athletes to execute their target pace as determined by the race day strategy. A good guideline for age groupers is to maintain a steady pace under the threshold intensity zone (zone 4) for heart rate, perceived exertion and/or power. This will help to ensure adequate stores of carbohydrate are available for the run leg. Coaches should discuss the possible strategies an athlete may need to implement if they are at risk of not making cut-off time.
Most athletes find it easier to eat and drink on the bike than during other portions of the race. Because the swim does not afford an opportunity to hydrate or fuel, coaches should advise their athletes to begin taking in fluids and calories as soon as they have stabilized their heart rate and effort level. Some athletes choose to have a “calorically dense feed bottle,” or a bottle with concentrated sports drink, that will require dilution with plain water from another bottle or from an aid station. Towards the end of the bike course, if the athlete has been consuming solid foods, he or she should consider switching back to more liquid calories in preparation for the run portion.
Tips and Techniques for Run
Coaches should encourage athletes to ease into the running stride and form in the early parts of the run, rather than force the pace.
Fatigue and stiffness can lend to more of a shuffle-style form. This is not necessarily a bad thing and can help the athlete conserve energy as they ease into their planned pace and rhythm.
Remind the athlete to focus on movement economy by keeping the upper body “quiet” and strides a bit shorter.
Pace
Once the athlete has settled into the target pace or effort, they should do whatever they need to do to maintain it for the duration of the run.
When faced with fatigue, varying the cadence slightly can help reinvigorate and refocus an athlete.
When Things Go Wrong
GI Distress
The run is the most common time for athletes to experience gastrointestinal distress (GI).
This is due to many factors, including dehydration and decreased absorption of carbohydrates.
Dehydration during the run can also contribute to GI distress, as lack of fluids causes the muscles of the stomach to constrict, preventing stomach emptying.
Cramps
Cramps are also typically the result of too little fluids.
Excessive movement of liquid in the stomach may be an indicator of inadequate sodium intake.
Dehydration
Fatigue, dizziness, headache and dry mouth may also indicate dehydration
Some athletes who are dehydrated experience chills and goosebumps even in warm temperatures.
An inability to produce urine, or producing only a small amount of very dark yellow urine, is a warning sign of dehydration.
Coaches should work with athletes to ensure they can recognize the signs of dehydration and understand how to monitor urine output and color.
Hyponatremia
Hyponatremia occurs when the level of sodium in the blood is too low.
Symptoms include nausea and vomiting, headache, confusion, fatigue, muscle weakness and spasms or cramps.
Athletes who consume excessive amounts of fluids, including water and sports drinks, are at an increased risk of hyponatremia.
Coaches should educate their athletes about the symptoms of hyponatremia and encourage them to seek treatment immediately if concerned.
