All race courses are open to traffic. Please think safety first. Cars always win... volunteers and Police will be positioned at necessary intersections and corners.

All bicycles shall be propelled only by human force and human power. Other than pushing a bicycle, any propulsive action brought on by use of the hands is prohibited. Any violation of this Section shall result in disqualification.

Participants shall not make any forward progress unaccompanied by their bicycle. If a bicycle is rendered inoperable, a participant may proceed on the cycling course, running or walking, while pushing or carrying the bicycle, so long as the bicycle is pushed or carried in a manner not to obstruct or impede the progress of other participants. Any violation of this Section shall result in disqualification.

The sole responsibility of knowing and following the prescribed cycling course rests with each participant. No adjustments in times or results shall be made for participants who fail to follow the proper course for any reason whatsoever.

Any participants who any time uses, wears or carries a headset, radio, headphones, shall be assessed a variable time penalty.

(a) Type of Helmet. All participants shall wear a protective head cover, undamaged and unaltered, which meets or exceeds the safety standards of the Consumer Product Safety Commission

(b) Chin Strap Violations. The helmet must be fastened before the participant first mounts the bicycle, at all times when the participant is on the bicycle, and must not be unfastened until the participant has dismounted. Any violation of this, which occurs while the participant is in the transition area, shall result in a variable time penalty. Any other violation of this Section shall result in disqualification.

Position Fouls.

In accordance with the Rules as set forth in this Section, a participant is not permitted to position his bicycle in the proximity of another moving vehicle so as to benefit from reduced air resistance. While on the cycling course, participants shall not work together to improve performance, efficiency, or position by teamwork or other joint conduct. A variable time penalty shall be imposed for any violation of this Section.

(a) Illegal Positioning. Except as otherwise provided in these Rules, while on the cycling course, no participant shall permit his drafting zone to intersect with or remain intersected with the drafting zone of another participant or that of a motor vehicle. With respect to a motor vehicle (including authorized race vehicles), it is the athlete's responsibility to move out of the vehicle's drafting zone or to continually communicate to the vehicle to move away.

(b) Definition of Drafting Zone. The term "drafting zone" shall refer to a rectangular area seven (7) meters long and two (2) meters wide surrounding each bicycle. The longer sides of the zone begin at the leading edge of the front wheel and run backward parallel to the bicycle; the front wheel divides the short side of the zone into two equal parts. With respect to a moving motor vehicle, the "drafting zone" is a rectangular area extending 15 meters to each side of the vehicle and 30 meters behind the vehicle.

(c) Right-of-Way. A participant is generally entitled to assume any otherwise proper location on the cycling course provided that the participant arrives in the position first without contacting another participant. When taking a position near another participant, however, a cyclist shall not crowd the other participant and shall allow reasonable space for the other participant to make normal movement without making contact.

(d) Blocking. Cyclists who have established the right of way must not block or obstruct the progress of another participant.

(e) Passing. A participant who approaches another cyclist from the rear or from another unfavorable position bears primary responsibility for avoiding a position foul even if the cyclist being approached decreases speed. A participant must not attempt to pass another cyclist unless adequate space is available and the athlete is confident of his/her ability to pass the other cyclist. All passing is to be done to the left of the cyclist being overtaken unless otherwise specified.

(f) Position. Except for reasons of safety and when no advantage is gained, all cyclists shall keep to the right of the prescribed course unless passing.

(g) Being Overtaken. When the leading edge of the front wheel of one cyclist passes beyond the front wheel of another cyclist, the second cyclist has been "overtaken" within the meaning of these Rules. A cyclist who has been overtaken bears primary responsibility for avoiding a position foul and must immediately move to the rear and out of the drafting zone of the passing cyclist. The overtaken cyclist shall first move completely out of the drafting zone of the other cyclist before attempting to re-pass the other cyclist. In no case, however, shall a participant move into the path of another participant possessing the right of way.

(h) Exceptions. A participant may enter the drafting zone without penalty only under the following conditions:

• (1) When entering the drafting zone from the rear, closing the gap, and overtaking all within no more than 15 seconds.
• (2) When cyclist reduce speed for safety reasons, for course blockage, for an aid station, for an emergency, when entering or exiting a transition area, or when making a turn of 90 degrees or more; or
• (3) When USA Triathlon or the Head Referee expressly excludes a section of the bicycle course from the position foul Rules because of overly narrow lanes, construction, detours, or a similar reason.

Participant must have their assigned race number own the front of them when crossing the finish line. Numbers may not be altered in anyway i.e.: folded, cut.

A participant must run or walk the entire portion of the run course. Except for reasons of safety and when no advantage is gained, all runners shall follow and remain within the prescribed course. A participant who gains forward progress by crawling or otherwise violates this Section shall be disqualified.

The responsibility of knowing and following the prescribed course rests with each participant.

Any participant who at any time wears or carries a headset, radio, headphones, or any other item prohibited shall be subject to a time penalty.

A participant may carry a water bottle on the run portion of the course, provided that such container is not made of glass. Glass containers are prohibited.

Welcome to the world of Triathlon...

A typical triathlon is three events. Starting with a swim, then a bike ride and finishing with a run. It is usually done in this order for safety reasons. Swimming isn't something to be doing when the body is tired.

What equipment to bring:

• Swim: swimsuit, goggles, towel (wipe your feet, sit on in transition area, dry off), sunscreen, possibly a bucket to rinse your feet off, wetsuit (not necessary), petroleum jelly (nipples, underarms, crotch (to prevent chaffing), swim cap (though usually provided)
• Bike: Helmet! bike shoes, socks, jersey or singlet, eye protection, water bottle, spare tire/tubes, tool kit, and a pump
• Run: running shoes, sock, sunglasses, shirt, hat/visor
• Misc: Watch, race number, race information (course map), writing instrument, identification, money, first aid kit (though EMT usually at event), fluid replacement drink, energy food, warmer clothes. (Tights, jacket)
• Racing: As far as what to do during an actual race, experience is the best factor. As questions of the athletes around you. Here are some helpful suggestions:

Plan and pack what you are going to wear and use during the race the night before. Create a checklist to make sure you haven’t forgotten anything.

Arrive early enough to the race site so you can look around the course and the transition area.

Leave more time than you think you will need for setting up in the transition area, warming up and waiting in line for the port potties.

Swim starts can be scary, especially if you are not used to swimming in crowds. Be prepared to be pushed, shoved even kicked or swam over. If you feel nervous about the close body contact, start off the side or the back of the pack. Buoy’s can be difficult to see when you are in the water, not like looking at them from the shore line, so look up every once in a while to make sure you are swimming straight.

There is usually no place to change your clothes at Triathlon, so be prepared to bike and run in your swimsuit. If you are self conscious, bring a shirt to put on over your suit. Some women are uncomfortable if chesty. Wear a sports bra under your swimsuit.

Next is the bike transition. Start thinking about what order you will put your gear on as you are exiting the water. Remember to buckle your helmet before you get on your bike.

For the first mile or so on the bike, spin an easier gear. This is to get your legs used to going in circles instead of up and down like the swim. Get aerodynamic as soon as possible.

Concentrate on the one person ahead of you. After you pass them, start going after the next person ahead of you. Avoid riding along side of someone at their speed – either pass or back off, as people have a tendency to group up and form packs. This is called drafting and is illegal in most races.

Make sure to drink fluids. Take a full water bottle with you on the bike and make sure it is empty by the time you start the run. For longer rides you may want to take two bottles with you. If the swim was long, you are probably already somewhat dehydrated and you will need to build your fluid up for the run portion.

Starting the run your legs will probably feel heavy and stiff. Try shortening up your stride to get your muscles moving. Again, drink, drink, and drink… Most people cramp up or slow down not because they run out of energy, but because they dehydrate.

The run is the final stage… Keep positive thoughts and finish strong…. Try to smile, you never know when a camera is on you.

Last but not least, have fun! Triathlons are only as hard as you make them. If you train properly, you’ll stay healthy, be competitive, and probably end up finding training is just as fun as racing.

For more first timer info: see www.sportsforwomen.com with 15 timer Ironman finisher Sally Edwards.