2021 IRONMAN Tallinn Athlete Guide

Athlete Guide As of June 2021 LOODUSLIK MINERAALVESI

UUS NEW GAASITA NON-CARBONATED VÄRSKA MINERAAL VÄRSKA MINERAAL SOBIB HÄSTI IS GREAT SPORTIMISEL. FOR SPORTS.

OFFICIAL BEVERAGE PARTNER Tere tulemast! Dear Athletes,

Welcome to Estonia and welcome to IRONMAN Tallinn!

We are so excited as this is the fourth time Tallinn has an honor to host IRONMAN athletes and their families. We are looking forward to having you here and we have been working relentlessly to find new ways to make your experience here even better and more memorable yet in safe environment.

For that we have taken the courses and the feedback from last year’s participants and modified the bike course and the run course. The bike course will not be returning to Seaplane Harbour after the first lap and the turn around point is just before turning to Stroomi beach. So, the two laps will be cycled mostly in the countryside, making it faster and less technical. We have also left out some narrow back and forth sections and instead introduce some new roads.

The most notable change on the run course is that it is still out and back to the edge of the Old town, but the good news is that there are no cobblestones section this time. We are taking you partly back on the first year’s (2018) track, but those of you who remember the Parliament hill, do not worry, you will be turning back far earlier. We also left out the park near the Noblessner race center to cut some corners and elevation meters.

But other than that, the procedures introduced last year are in force. We will assign all of you a timeslot for picking up the race materials, for going to bike and gear check-in and for the start. We kindly ask you to adhere to the timeslots assigned to you. You are also asked to fill in the medical declaration prior to arrival in the athlete check-in.

Enjoy your race!

Sincerely

Ain-Alar Juhanson IRONMAN Estonia Race Director

Table of contents

Tere tulemast! 3 Important Pre-Race Milestones 4 Information about Travelling to Estonia 4 Protocols and Processes of safe event 4 Medical declaration 5 Screening 5 Dedicated timeslots for athlete and bike check-in and on the race day morning 5 All World Athletes 5 TriClub race 5 Event Schedule 9 Race Centers 11 Transition Area 2 11 Harku Race Center 12 Parking in Noblessner and Seaplane Harbour 13 Getting to Transition Area 1 and Start Area 13 Athlete Check-In 15 IRONMAN EXPO 17 Race week training 18 Bike Check-in procedures 18 Race day last minute gear check 21 Race start 22 IRONMAN SWIMSMART TOP 10 CHECKLIST 23 Swim course 25 T1 Transition area 26 T2 Transition area 27 TEAM Transition area 27 BIKE and GEAR Checkout 29 BIKE Course 29 Turn by turn bike course directions 31 Bike Technical Support and Bike Medical 32 SAG (Support and Gear) Wagon 32 BIKE Course - Rules and Cut-off times 32 BIKE Course Aid Stations 34 BIKE Personal Needs Bag 34 RUN Course 36 Turn by turn run course directions 37 Rules on the run course 38 Run Course Medical Assistance 38 RUN Course Aid Stations 39 RUN PERSONAL NEEDS bag 40 FINISH and POST-RACE Area 40 Award Ceremony and IRONMAN World Championship slot allocation 41 Timing 42 Cut-off Times 42 Rules & Regulations 43 SUMMARY OF GENERAL COMPETITION RULES 43 Anti-Doping 45 Medical 45 Lost & Found 45 SPONSORS 46

Important Pre-Race Protocols and Processes Milestones of safe event

30.06.2021 - Last day to sign up, if you want to have your name on the bib number. IMPORTANT: Due to COVID-19 it is STRONGLY RECOMMENDED not to enter to the race center if you do not feel well. 7.07.2021 - Last day to fill out the swim time form to have the bib number with your name on it

13.07.2021 - Start lists with the bib numbers will be published

20.07.2021 - Online registration in Active is closed Please perform proper hand hygiene procedures every time when entering and exiting race related 2.-4.08.2021 - Health declaration must be filled areas. Hand sanitizers will be provided at the before arriving to race center. entrances and exits.

The form is sent via email. The link in this email is Like the previous year’s race, the race numbers are personal, so if you are participating and haven’t allocated according to the expected swim time. received this email, but your friend has, he/she This means that odd number starting from 1, 3, 5 cannot forward his/her link, because in our system etc. up to 2425 are given first and then even num- it will be your friend who filled the form not you. bers 2, 4, 6 etc. Instead get in touch with us via email or our Facebook page And like last year, the key component is social [email protected] distance. So, whenever you must wait in the line facebook.com/ironmanestonia follow the 2 meter distance rule even if there aren’t any marking on the floor. We also kindly ask you not to shake hands or hug other people.

Information about Travelling to Estonia

We are working closely with Estonian Health Board to set the protocol for our athletes. We will announce the updated requirements at the begin- ning of July. But as soon as you have booked the flights and accommodation, make sure you also have travelling and/or health insurance that covers all COVID-19 related risks. It is the athlete’s sole responsibility to be insured in case of positive results of COVID-19 test and/or the need for 2-week self-isolation. If an athlete is diagnosed with a coronavirus causing COVID 19 disease or a direct contact with a person infected with a coronavirus before, during or after the event, and if he or she must therefore be in quarantine, the organizer will not be liable for any costs incurred. Medical declaration Dedicated timeslots for athlete and bike check-in All athletes must answer to health-related questions regarding COVID-19. A link for filling an online and on race day morning questionnaire will be sent you just prior the race To be able to keep the amount of people in the week. In case your answers raise questions or same place at the same time as low as possible we indicate that you will not pass the screening, you have allocated dedicated timeslots for picking up will be contacted and asked to stay home. Should the race materials, checking in the bike and check- anyone had fever or any other symptoms, they will ing the bike and gear on race day morning. be isolated until COVID-19 test results are confirmed and are not allowed to enter to any of the race venues. Please be aware that athlete himself/herself is liable for bearing the costs of the All World Athletes COVID-19 tests. All World Athletes 2021 (best 10% of each Age Group) will receive the following onsite benefits:

Screening • All World Athlete Logo on race number • Special All World Athlete swimming cap Body temperature check is replaced with antigen rapid test. It means that before you can obtain your To mitigate the risks of COVID-19, we cannot offer race materials you're health declaration is checked- priority bib numbers or bike racks because we have and you must provide a certificate of completed changed the entire race day morning process. vaccination or negative COVID-19 test result. Please see the description of the starting procedure in chapters Race Start and Swim Course.

TriClub race

• TriClub name on race number • TriClub Podium – race for your club! The top five individual Age Group athletes’ results from each club will be added together to receive a club grand total. The first three clubs with the highest score, no matter the division, will win the coveted TriClub Podium Trophy!

Event Schedule

Wednesday, August 4, 2021

End Event Location

10:00 20:00 IRONMAN Expo Noblessner 10:00 20:00 Info Booth / Lost and Found Noblessner 10:00 20:00 IRONMAN Tallinn Athlete Check-in Noblessner 10:00 20:00 IRONMAN 70.3 Tallinn Athlete Check-in Noblessner

Thursday, , August 5, 2021

End Event Location

10:00 21:00 IRONMAN Expo Noblessner 10:00 20:00 Info Booth / Lost and Found Noblessner 10:00 20:00 IRONMAN Tallinn Athlete Check-in Noblessner 10:00 20:00 IRONMAN 70.3 Tallinn Athlete Check-in Noblessner 17:00 17:45 IRONMAN Tallinn Online Race Briefing in English IRONMAN Estonia YouTube channel 18:00 18:45 IRONMAN Tallinn Online Race Briefing in Estonian IRONMAN Estonia YouTube channel 20:00 Charity Night Run Krusenstern Square 20:30 Charity Run Award Pick-up Info Booth in Noblessner

Friday, August 6, 2021 End Event Location BIKE Personal Needs Bag

10:00 20:00 IRONMAN Expo Noblessner 10:00 20:00 Info Booth / Lost and Found Noblessner Bike Personal Needs Station is located at 79 km mark (you’ll pass this point twice). BIKE PERSONAL NEEDS bag must 10:00 16:00 IRONMAN Tallinn Athlete Check-in Noblessner be checked in on Saturday morning before entering Transition Area 1 and must be marked with sticker. One bag may 10:00 20:00 IRONMAN 70.3 Tallinn Athlete Check-in Noblessner be checked in for the bike course. The Personal Needs Station on the bike course is on 79th km. BIKE PERSONAL 12:00 20:00 IRONMAN Tallinn Bike and Run Gear Check-In for individuals and teams Tallinna Veemotoklubi,NEEDS Lake Harku bags are added to your race package. 12:00 20:00 Bike Technical Service in T1 Tallinna Veemotoklubi, Lake Harku 12:00 20:00 Info Booth / Lost and Found Tallinna Veemotoklubi, Lake Harku 16:00 Registration for IRONKIDS Tallinn (closes 15 minutes before respective start) Noblessner BIKE PERSONAL NEEDS bags will be placed on the ground in numerical order at Bike Personal Needs Aid Station. 18:00 IRONKIDS Tallinn 1st start, children born 2006-2011 Krusenstern Square When you arrive at the Personal Needs Aid Station, you need to make sure that your race number is visible. The 18:30 IRONKIDS Tallinn 2nd start, children born 2012-2014 Krusenstern Square athlete must stop and take his/her own bag. Volunteers will assist but they will not hand you the bag. No personal 19:00 IRONKIDS Tallinn 3rd start, children born 2015 and later Krusenstern Square 18:30 19:30 IRONKIDS Tallinn 1st and 2nd start Award Ceremony Info Booth in Noblessnerhelp is allowed in handling the BIKE PERSONAL NEEDS bag! Do not leave anything valuable in the BIKE PERSONAL 17:00 17:45 IRONMAN 70.3 Tallinn Online Race Briefing in English IRONMAN Estonia YoNEEDSuTube channel bag!

NB! BIKE PERSONAL NEEDS will NOT be returned. Saturday, August 7, 2021

Start End Event

05:40 IRONMAN Tallinn Last Minute Gear Check in Transition Area 1 (no bike check-in) 05:40 10:30 Bike Technical Service in T1 05:40 10:30 Info Booth / Lost and Found 06:30 IRONMAN Tallinn Start - Age Group 07:35 IRONMAN Tallinna Start - Teams 10:00 18:00 IRONMAN 70.3 Tallinn Athlete Check-in 10:00 23:00 IRONMAN Expo 10:00 00:30 Info Booth / Lost and Found 14:30 00:30 IRONMAN Tallinn Finishline Party 14:30 First finisher of IRONMAN Tallinn 15:00 20:00 IRONMAN 70.3 Tallinn Bike and Run Gear Check-In for individuals and teams 15:00 20:00 Bike Technical Service in T1 15:00 20:00 Info Booth / Lost and Found 15:00 01:00 IRONMAN Tallinn Bike Check-Out (Mandatory, no bikes can be collected later on Sunday)

Sunday, August 8, 2021

Start End Event

09:10 IRONMAN 70.3 Tallinn Last Minute Gear Check in Transition Area 1 (no bike check-in) 09:10 Bike Technical Service 09:10 12:45 Info Booth / Lost and Found 10:00 IRONMAN 70.3 Tallinn Start - Age Group 10:30 IRONMAN 70.3 Tallinn Start - Teams 10:00 20:30 IRONMAN Expo 10:00 20:30 Info Booth / Lost and Found 13:30 19:30 IRONMAN 70.3 Tallinn Finish Line Party 13:40 First finisher of IRONMAN 70.3 Tallinn 14:00 17:00 IRONMAN Tallinn Award Ceremony 15:00 20:00 IRONMAN 70.3 Tallinn Bike Check-Out Personal Needs Bag (Mandatory, no bikes can be collected later on Monday) 17:30 20:30 IRONMAN 70.3 Tallinn Award Ceremony

Bike Personal Needs Station is located at 79 km mark (you’ll pass this point twice). BIKE PERSONAL NEEDS bag must be checked in on Saturday morning before entering Transition Area 1 and must be marked with sticker. One bag may be checked in for the bike course. The Personal Needs Station on the bike course is on 79th km. BIKE PERSONAL NEEDS bags are added to your race package.

BIKE PERSONAL NEEDS bags will be placed on the ground in numerical order at Bike Personal Needs Aid Station. When you arrive at the Personal Needs Aid Station, you need to make sure that your race number is visible. The athlete must stop and take his/her own bag. Volunteers will assist but they will not hand you the bag. No personal help is allowed in handling the BIKE PERSONAL NEEDS bag! Do not leave anything valuable in the BIKE PERSONAL

NB! BIKE PERSONAL NEEDS will NOT be returned. Race Centers

IRONMAN Tallinn Race Center

Run Course

Transition Area 2

IRONMAN T Rac e C enterallinn

Bike Course

IRONMAN Tallinn Transition Area 2 Race Center Seaplane Harbour, Vesilennuki 6 Noblessner District, Allveelaeva 6 So, this is where the fun part happens, but work is IRONMAN Tallinn welcomes athletes in bubbly and done elsewhere. Just next to Noblessner area lies vibrant Noblessner quarter (www.noblessner.ee). the Seaplane Harbour (www.meremuuse- Once closed submarine shipyard has been trans- um.ee/lennusadam/en), that hosts our second formed into hipster-industrial-vibe living quarter transition area. Did you know that the Seaplane with public spaces, restaurants, art galleries, Harbour (www.meremuuseum.ee/lennusadam/en) business areas and much more. This is where you accommodates one of Europe’s grandest maritime can collect your race package, shop at the EXPO but museums and has been rewarded with many most importantly – here you will be crossing the awards including Europa Nostra Grand Prix? The finish line to hear those desired four words that Seaplane Harbour museum is a memorable experi- made you take the step along the journey of ence for the whole family: lots of interesting read- becoming an IRONMAN. ing, a voyage around the world in the Yellow Submarine, photos taken in naval uniforms, the big aquarium, the simulators, and many more exciting activities. And the best part – all our competitors have free entrance to Seaplane Harbour and Fat Margaret museum during the race week. Harku Race Center

ransition T Area 1

e Out Bik

W ourse alk to S e C

tart Area Bik

ART

ST Harku Race Center

S tart Area Transition Area 1 Harku Beach, Paldiski maantee 124a Sõudebaasi tee 23 Your journey to become an IRONMAN starts a bit less than 10 km away – our first transition area and start area are located by the Lake Harku. The transition area in next to powerboat and rowing clubs, so going for swim is not allowed there, except on the race week. You can swim in public beach but in August it is safeguarded by lifeguards and you are not allowed to swim further from the buoys. So, we recommend swimming in Lake Harku at the official swim training times. Parking in Noblessner and Seaplane Harbour

There are several free and paid parking options near Noblessner, see the scheme below. The parking lot between Noblessner and Seaplane Harbour is accessible throughout the race days via Peetri street. On pre-race day you can take Kalaranna street as well, but this will be closed on Saturday and Sunday.

Transition Area 2

IRONMAN T Rac e C enterallinn VIP & ORG

Parking layout

Getting to Transition Area 1 and Start Area

We strongly recommend using official shuttle bus that stops in Noblessner (see the race center scheme above), Tammsaare Park (approx. 300 m from Original Sokos Hotel Viru, see scheme below) and Saku Suurhall (see the scheme further below).

IMPORTANT! Specta- tors are not allowed near Transition Area 1 or Start Area. Viru Shuttle Bus Getting to Transition Area 1 and Start Area

Saku Suurhall is where the official car park of Lake Harku race center will be located as well. This is 2 km from the first transition area, so you can park your car here and then walk or take the official IRONMAN Tallinn shuttle bus to get to the Transition Area 1. Bus stop in Harku will be 250 m from the Transition Area 1 entrance.

On Friday you can also take a bike ride to bike check-in and get back in town with the shuttle bus.

Throughout the race weekend – from Friday’s check-in to Sunday’s IRONMAN 70.3 Tallinn start – Sõudebaasi tee and Pikaliiva tee will be closed for public traffic, including taxies. So there will be absolutely no access or parking available. Parking on the road is strictly prohibited, so please use the free busses.

Here you can find the official traffic arrangement by the Lake Harku during the race weekend.

Saku Suurhall

ransition T Area 1

Exept vehicles with IRONMAN Tallinn permit Harku traffic plan Athlete Check-In

IMPORTANT: Onsite registration is not available. Only athletes registered online via Active until 20.07.2021 can take part of the competition.

All athletes will have personal timeslot to pick up the race material. If you come to IRONMAN Tallinn race center in Noblessner to pick up your race material, please make sure you have your face covered. If you forget your mask, do not worry, we will give you one.

Start Here

COVID COVID test & checkpoint isolation

Filled & checked onsite

Access 2. COVID test 3. Health Checkpoint 1. Arrival time negative declaration filled

License Buy one

Race package

Congratulations! Unfortunately You failed You are one step closer to becoming an IRONMAN. the necessary requirements See you at the bike check-in! Athlete Check-In

For the successful athlete check-in, you will need the following:

• Your personal QR-code sent via newsletter (not the one in Active) • Official ID with photo (passport, ID-card, driver’s license) • Triathlon license from Your national federation. You need to buy one-day license (10 EUR) in case of having no triathlon license. Only debit or credit card payments are accepted.

Agreeing with waiver is indicated when completing the registration in Active and no onsite paper waivers are available.

To have a smooth and pleasant experience we kindly ask you to adhere to your athlete check-in time.

IMPORTANT: Team biker must also have a license. IMPORTANT: Only athlete in person can pick up the race package after passing medical screening. The race package will not be given to a third person, not even with authorization.

Once you’ve checked in you should have:

• Official IRONMAN Tallinn 2021 backpack • Athlete’s wristband – please wear it throughout the race week. This is your pass to race venues. If you lose it or it gets damaged, you can get new one from the Athlete Service helpdesk in Noblessner race center. • Race number (Teams have 2 race numbers) - please fill in the emergency contact on the back of your race bib • Safety pins • Timing chip with strap • BLUE bike bag • RED run bag • WHITE street wear bag • BIKE Personal Needs bag (don’t worry if the marking on the bag is Special Needs) • RUN Personal Needs bag (don’t worry if the marking on the bag is Special Needs) • Colored swim cap • 1 number sticker for helmet • 1 number sticker for bike • 3 number stickers for BLUE, RED and WHITE bags • 1 additional sticker • 2 number stickers for BIKE and RUN Personal Needs bags • Welcome Pasta dish

IMPORTANT: Due to the screening procedure, please make sure that all team members of a relay come to the registration together! We can´t hand out the registration package if the relay is not complete.

In case you have any questions or concerns you can turn to athlete’s helpdesk for making changes and correcting your information or you can turn to info booth near it if you have questions related to the race, venue, host city Tallinn etc.

We encourage you to ask your questions via electronical channels. Our online helpdesk is at your service and you are more than welcome to shoot your questions via email address [email protected] or our Facebook page IRONMAN Estonia (www.facebook.com/IRONMANEstonia). During the race week you can drop us a call at +372 5300 1707 IRONMAN EXPO

Do you want to take the IRONMAN spirit back home and relive those (bitter)sweet memories? Then IRONMAN EXPO is the must visit place for Opening hours: you. Besides official IRONMAN branded staff, you can find some useful services there as well. We will Wednesday, August 4 10:00 to 20:00 have bike mechanics there to check your bike or lend a helping hand to assemble that fancy ride of Thursday, August 5 10:00 to 21:00 yours. Friday, August 6 10:00 to 20:00 Saturday, August 7 10:00 to 23:00 You can find the IRONMAN Expo from Noblessner race center. Sunday, August 8 10:00 to 20:30 Race week training

SWIM

Monday, August 2 to Thursday, August 5 at 12.00-15.30 at Tallinna Veemotoklubi (Transition Area 1) Lake Harku is a base for powerboat, rowing, and canoe athletes and due to safety reasons, it is forbidden to swim there at any other time. Those are not official safeguarded trainings and it is your own risk and responsibility to train there.

You can also swim in public beach, but this is a safeguarded beach, and you are not allowed to swim beyond the buoys.

BIKE

Bike course is on public roads and open for training at any time. It is your own risk and responsibility to train there.

RUN

Run course is on public roads and open for training, except parts that are on the roadway (Mere puiestee). It is your own risk and responsibility to train there.

Bike Check-in procedures

Pick Bik

-up e

Road to transition area

ransition T Area 1

RED BAG DROP OFF Bike Check-in Bike Check-in procedures

Please note that only athletes can enter to the race center at Lake Harku either on Friday or on Saturday.

IRONMAN Tallinn bike check-in takes place in Transition Area 1 on Friday, August 6 during the designated timeslot.

Start Here

Covid PCR test & checkpoint isolation

Access Wristband Checkpoint Unfortunately You failed the necessary requirements

Bike on truck Race number

Shuttle Red run bag

Bike pick-up Blue bike bag our missing gear & start again

Access Get y Bike helmet Checkpoint

Bike & gear Bike checkpoint

Bike & gear check-in

Congratulations! You are one step closer to becoming an IRONMAN. Shuttle See you on race day morning! Bike Check-in procedures

Be ready before you get to the entrance of the IMPORTANT: The bike number must always be Transition Area. You must have your helmet on with visible during the bike ride. strap fastened and wearing your race number. Your race number stickers on the bike and helmet, Blue bike bag, Red run bag and your wristband will be checked as you enter the Transition Area. Without all these items you will not be able to enter the Transition Area. 001 Only athletes and race officials can enter the 001 Transition Area.

Bike bag is for the bike equipment and run bag is for the running equipment. Helmet must be placed in the Bike bag and is NOT allowed on the bike. After check-in you must place the bike bag next to your bike within 0.5 m from the bike. Run bag must be placed in the red bag drop off area. See the scheme at the end of this theme.

The following items are allowed on the bike: IMPORTANT: It will not be possible to check-in or • Bike shoes secured to pedals register on race day morning. • Gels and bars attached securely to the bike • Bottles secured in bottle cages

Please note that it is not allowed to mark your bike nor bags in any way. The race officials will remove such markings. Cameras are not allowed in IRONMAN Tallinn, please remove them before you check in your bike.

Due to the risk of windy conditions, you are only permitted to cover handlebars, seat, and pedals but not the entire bike.

During check-in, there will be technical support in the Transition Area 1 to offer last minute adjustments and service to bikes.

Overnight security is provided in the Transition Areas. Bikes, bike bags and run bags are not allowed to be removed from Transition Area once they are checked in. Athletes will have access to their bikes and bike bag on race day morning. Run bag cannot be checked on race day morning, so make sure to have all your run gear in the bag while the check-in on Friday, August 6.

Teams’ cyclists have to check-in the bike on Friday, on their dedicated time. Teams’ cyclists must have helmet on with strap fastened and wearing his/her race number. Race number stickers on the bike and helmet and wristband will be checked as teams’ cyclists enter the Transition Area. Without all these items it is not possible to enter Transition Area.

If Team’s swimmer and cyclist is the same person, he/she needs to check in his/her bike bag in Transition Area 1. If Team’s cyclist and runner is the same person, he/she needs to check in his/her run bag in Transition Area 1.

When racking your bike at Lake Harku take your time to familiarize yourself with Transition Area (entry, exit, flow, key areas etc.). Race day last minute gear check Saturday, August 7 at dedicated time.

On race day morning you can make last minute adjustments in the Transition Area 1 at Lake Harku – pump the tires, bring the drinks and food to your bike and bag etc. Only athletes and race officials can enter the Transition Area.

Please be sure to take your colored swim cap, timing chip and race number with you. If you have lost or forgotten your timing chip on race day morning, please contact race officials in Starting Area to receive a new one.

During race day morning gear check, technical support will be provided at the Transition Area to offer last minute adjustments and service to bikes. Bike mechanics with tire pumps are available in the Transition Area. But it is encouraged to bring your own floor pump. Please mark it with the additional sticker and leave it to the designated area in the transition area. It is not allowed to store it in any of the race bags. You can get your floor pump back during the bike check-out.

Bike and run personal needs bags are collected before entering to the transition area.

RUN PERSONAL BIKE PERSONAL NEEDS BAGS NEEDS BAGS

Arrival time checkpoint

Road to transition area

ransition T Area 1

Bik

CHANGING FLOOR PUMP e out AREA DROP OFF T1 Transition area Race start Swim Cap Color:

Saturday, August 7 Gold AWA Age Group 6:30 to 8:00 Orange Start group 1 and 6 (bib nr. 1-300) Teams 8:00 Light Blue Start group 2 and 7 (bib nr. 301-600) Pink Start group 3 and 8 (bib nr. 601-900) Swim warm up is not possible. Mint Green Start group 4 and 9 (bib nr. 901-1200) Red Start group 5 and 10 (bib nr. 1201-1500) Age Group athletes and teams have rolling start (5 Green Teams athletes together after every 10 seconds) from the shore and their race time will start when crossing the timing mat just before entering the water. Your The official swim cap must be visible and “clean”. QR-code will be scanned when entering the start- Stickers or other self-made markings are not allowed ing chute. on the swim cap. You are permitted to wear a personal swim cap underneath the official swim cap.

You have received a WHITE streetwear bag at the registration. You can leave the WHITE streetwear bag with your personal clothes to the designated area at the start area.

WHITE B DROP OFFAG

Race start IRONMAN SWIMSMART TOP 10 CHECKLIST

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 checklist to help get you ready.

1. Prepare for Race Conditions • Race day should not be your first exposure to an 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. Study the Course • 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. • 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. • Health experts suggest 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 caps 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. • You’re not allowed 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 and 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. • Feel free to hold on to a static object like a raft, buoy, or dock. • As long as you don’t use it to move forward, you won’t face disqualification. • Race rules allow for competitors to stop or rest at any time during the swim.

Swim course

Swimming will take place at Lake Harku. The start will be on a sandy beach and athletes make one lap of 3.8 km. There will be 19 buoys to help you keep on track. The 7 big buoys are numbered. They don’t give you the exact distance, but if you study the swim course map, you’ll see where the numbered (1-7) buoys are, and you can use them to estimate how much you’ve swam and how much there’s left.

The swim cap provided at the registration must be worn throughout the swim. When entering the water, please make sure your timing chip is securely fastened. If the chip is lost during the swim, you will be able to receive a new one in the Transition Area. Be sure that the wetsuit does not cover the timing chip.

The water temperature in Lake Harku is usually about 18°C at this time of year. Information about wetsuit allowance will be announced 1 hour before the start.

Wetsuits are not allowed if water temperature is 24,6°C or higher for Age-Group athletes.

Wetsuits are mandatory if water temperature is 15,9°C or lower.

The swim course will close 2 hours and 20 minutes after the last Teams start. Each athlete and team member will get 2 hours and 20 minutes to complete the swim course. Individual athletes and team members who take longer than 2 hours and 20 minutes to complete the swim will receive a DSQ and are not allowed to continue the race. Race officials reserve the right to pull athletes off the course who exceed any established course time cut-offs.

Should you need any kind of assistance, lifeguards will be on the water to help you. Swim course will be shortened or cancelled according to the following table:

Water temperature Swim distance IMPORTANT: Neoprene swim caps are allowed in 15,0 °C and above 3800 m any water temperature. Neoprene or any other 14,0°C – 14,9°C 3000m booties are allowed if the water temperature is 18,3°C or lower. Snorkels, fins, gloves, paddles 13,0°C – 13,9°C 1500m and any kind of floating devices are not allowed. 12,0°C – 12,9°C 750m 11,9°C and below Cancel

If the wetsuit is allowed, you may wear your race number under wetsuit. If the wetsuit is not allowed, swimwear must not extend past the elbow and past the knees.

It is not allowed to discard any swim equipment (goggles, caps etc) on the ground.

The IRONMAN 2021 Competition Rules are in force for IRONMAN Tallinn. For information regarding rules, please visit the following website: www.ironman.com/competition-rules

For Common Competition Rules and Penalties, please read the section under the paragraph “Rules and Regulations” in this Athlete Guide. Powered by:

Swim 3.8 km

T1 Transition area

Right after the swim you enter the Transition Area 1 and run up to your bike and bike gear bag. We encourage to change next to your bike, but if you plan to change the whole outfit, you can take your Bike bag and head to changing area.

After completing your change by the bike or in the changing area, please make sure your bike bag is placed within 0.5m from your bike rack number.

You must cross the bike mount line before mounting your bike and after cycling you must dismount your bike before dismount line. The line will be clearly marked and is located at the exit of Transition Area. There will be race officials with red flags at the mount/dismount line. The helmet must be securely fastened at all times when the athlete is in possession of the bike. Failure to do so may cause a penalty.

For the scheme of the transition area refer to the theme “Race day last minute gear check” above. T2 Transition area

After you have racked your bike once cycling is done, change must be done next to your bike. But like in T1, there is a changing area if you want to change the whole outfit. You need to put all your bike gear into the run bag, including your bike helmet. Bike shoes must either stay on the bike pedals or be placed in the run bag. After completing your change by the bike or in the changing area, please make sure your run bag is placed next to your bike (within 0.5 m). When ready, you head out of the Transition Area and start the marathon run.

Coming soon

T2 Transition area

TEAM Transition area

For teams there will be a designated area in Transition Area for passing relay. The passing is contact free.

Each team member will have their own personal timing chip. There will be changeover box in the transition areas. If a team swimmer enters to the changeover box, biker is good to go and if the team’s biker has entered to the changeover box the runner is allowed to proceed.

If the same team member is swimming and cycling, then the changing procedure is the same as for individual participants.

After cycling the cyclist will rack her/his bike to her/his numbered place and goes to the relay exchange zone. Entering this zone is the sign for the runner to go. Runner is ready by wearing the race number and a timing chip. If the same team member is cycling and running, then the changing procedure is the same as for individual participants.

BIKE and GEAR Check-Out

Mandatory Bike and Gear Check-Out is from 15:00 to 00:30 in the transition area 2 on race day. You are required to reclaim your bicycle and gear after the race. You must have your athlete wristband on in order to claim your bike and gear. If your bags are not reclaimed from 15:00 to 00:30, IRONMAN Tallinn will not be responsible for any items left over night.

Check-out works like wardrobe until the bike course closes at around 18:00 o’clock. It means that you enter the transition area from smaller passage of bike-in, volunteer will get your bike and gear, you walk up to the referee and get your bike and gear from the referee.

After 18:00 you can enter the Transition Area 2, collect your bike and bags, and proceed to referee for check-out. In case you withdraw from the race or were disqualified, you can pick up your bike and bags in Transition Area 2 at 15:00–00:30.

Only the bike relay member may collect his/her bike from Transition Area 2 once the race is over.

BIKE Course

Bike 180 km BIKE Course

The bike course is unique, with a nice mix of city and countryside. The two-loop cycling course starts at Lake Harku, then you cycle in the southern villages, head back to Tallinn border and go on the second lap or head to transition area 2 in Seaplane Harbour. Please familiarize with the scheme below to be prepared which trajectory to choose if you are going on the second lap or if you are heading towards transition area 2.

T2 2nd lap

Bike course is closed for traffic. Police/marshals IMPORTANT: Make sure your supporters know will be at all crossings during race day. In dangerous that they are not allowed to use spray paint for sections (downhill, narrow roads, etc.) there will be cheering phrases. Please use asphalt chalks “!!!” signs installed. instead.

Please remember that you have the full responsibility of your bike´s performance and safe conditions on race day. Please make sure that all mechanical parts are fully functional and that all equipment on the bike are tightened properly.

There will be sluices across the road. Note the volunteer guiding you whether to continue straight or turn left. Please see the scheme below. T2

Turn by turn bike course directions

• Straight out to Sõudebaasi tee • Keep right on Sõudebaasi tee • Right on Paldiski manatee • Right on Harku tee • Left on Klooga maantee • Left on Sõrve tee • Right on 11410 • Right on Klooga maantee • U-turn • Left on Vääna tee • Right on Kumna tee • Left on Paldiski manatee • Right on Kurvi tee • Right on Allika tee • Left on 11184 • Right on 11420 • U-turn • Right on Hoiu • Left on Vae • 3rd exit on Veskitammi • 3rd exit on Insituudi tee • 1st exit on Instituudi tee • Keep right on Instituudi tee • Right on Paldiski manatee • U-turn on the next lap • After the second lap first left then right on Paldiski manatee • Left on Lahepea • Right to Stroomi beach park • Right on Pelguranna • Right on Kopli • Right on Sõle • Left on Sitsi • Right on Tööstuse • Left on Kalaranna • Left on Lennusadama • Finish at Seaplane Harbour

44 Altitude (m)

0 20 km 40 km 60 km 80 km

Bike elevation graph Bike Technical Support and Bike Medical

There will be bike technical support roaming the course which is able to assist you with your most basic mechanical needs. In case you need bike technical support, approach the race officials and they will call the assistance for you. In both three Aid Stations you will find pumps, tubes, and some basic tools.

Please be aware that it’s your own responsibility to carry extra tubes, tires, tools, etc. on your bike as you race. The bike technicians and the tools at the Aid Stations are only there as an extra service and is based on a first come first serve basis.

Athlete is not allowed to be assisted or helped by anyone else than the official bike mechanic. If you need medical assistance on the bike course, medical staff on motorcycles will be able to assist you. Contact race official in case you require medical assistance.

SAG (Support and Gear) Wagon

There will be SAG wagons on the bike course to pick you and your bike up if you choose to withdraw from the race. Please approach to race officials on the course and they will guide you to the nearest pick-up point. If you do not make the course cut-off time, the SAG wagon will pick you up wherever you are located on the course.

BIKE Course - Rules and Cut-off times

During the bike you must always wear the race number visible on the back. Torso must always be covered during the bike. Number stickers on the bike and helmet are mandatory. It is not allowed to cross the center line (except turn-around points).

You must follow directions and instructions from race officials and police. Failure to do so may cause disqualification from the race.

Please keep in mind that any kind of drafting is forbidden. The minimum distance between two athletes is 12 meters, measured from the leading edge of the front wheel. Athlete may enter the draft zone of another athlete but must be seen to be progressing through that zone. A maximum of 25 seconds will be allowed to pass through the zone of another athlete. If you remain in this zone without overtaking, you will receive a blue card. A pass occurs when the overtaking athlete’s front wheel passes the leading edge of the front wheel of the athlete being overtaken. It is then up to the overtaken athlete to drop back 12 meters within 25 seconds. Athlete cannot block another athlete from passing.

12m

25 seconds

Draft Zone Please note that headsets and electronic entertainment devices are strictly forbidden on the courses. The cameras are also forbidden on the courses - athletes not obeying this will be disqualified.

If you are involved in an accident with other persons, e.g., other athletes, volunteers, spectators etc., be sure to remain at the location of the accident, until a member of police is present.

Please inform your family, friends, coach, and supporters that they are not allowed to accompany you on bikes, cars etc. If this is not respected, you will be disqualified.

Penalties will be issued by race officials on the bike course using the card system below:

YELLOW CARD BLUE CARD RED CARD 60 Second time penalty 5 Minute time penalty Disqualification

IMPORTANT: All time penalties given on the bike course will be added to your bike time. Due to COVID-19 there will be no Penalty Tents on the course.

You are only allowed to deposit bottles and garbage in the designated areas, which are clearly marked at the Aid Stations. If you litter outside of Aid Station areas, you will receive 5 minutes time penalty (Blue card).

Due to road closures, the following intermediate cut-offs are in force. Please note that due to 1 hour long start procedure, the cut-off times are individual according to your start time and between the following range:

13:07 - 14:10 Cut-off Paldiski maantee, starting the 2nd lap (85 km) 16:20 - 17:23 Cut-off Harku (165 km) 17:00 – 18:03 Cut-off

Due to the athlete’s safety, cut-off times must be respected. Race officials will tell you if you did not make it in time. The IRONMAN 2021 Competition Rules are in force for IRONMAN Tallinn. For information regarding rules, please visit the following website: www.ironman.com/competition-rules

For Common Competition Rules and Penalties, please read the section under the paragraph “Rules and Regulations” in this Athlete Guide. BIKE Course Aid Stations

Due to COVID-19 we have reduced the number of aid stations on the bike course as well as eliminated all unpacked products.

You will pass six Aid Stations on the bike course. They are placed at the following locations: Aid Station 1&4 2&5 3&6 • Vääna-Viti (approx. 23 km and 110 km) Water X X X • Tutermaa (approx. 50 km and 138 km) Sports Drink X X X • Harku Aid Station with Bike Personal Needs station Energy Gel/Bar X X X (approx. 79 km and 166 km) Fruits (bananas) X X X

Distances between Aid Stations

1 2 3 4 5 6 T1 BIKE AID BIKE AID BIKE AID BIKE AID BIKE AID BIKE AID T2 STATION STATION STATION STATION STATION STATION

23km 27km 29km 31km 28km 28km 14km

When going into an Aid Station please follow the flow and remember that other athletes will follow right after you. Prepare yourself for the Aid Station in advance and reduce your speed. Volunteers will hand you supplies when you pass them by. There will be signs along the Aid Station listing what is on offer. Please discard any unwanted items after the “Trash Zone Start” sign and before “Trash Zone End” sign. If you litter outside these areas, you will be penalized.

SELF SERVICE SPORTS SPORTS TECHNICAL WATER DRINK FOOD DRINK WATER 150-200m SUPPORT 30m 30m 30m 30m 150-200m

BIKE Personal Needs Bag

NB! BIKE PERSONAL NEEDS will NOT be returned. Parima jooksuvarustuse IRONMANiks leiad Sportlandi e-poest Find the best running equipment from Sportland e-shop

sportland.ee

Sportland on Ironmani ametlik jooskuvarustuse partner

1 9+ RUN Course

Run 42.2 km /4 laps

IRONMAN Tallinn’s run course is challenging and has picturesque views to Tallinn Bay. It takes you from Seaplane Harbour to the edge of Old Town. But there won’t be any cobblestone section this time. The 42.2 km course is a 4-lap run and has 17 Aid Stations. The finish is at the Noblessner area. Before finishing each lap, a lap band will be fitted to your arm, to help you count which lap you are on. You must wear four (4) bands on your wrist(s) when finishing the race.

When running, make sure to always keep LEFT. There will be athletes approaching you from opposite direction on you right.

There is one sluice for trams on each lap that is passed twice. Note the volunteer guiding you whether to continue straight or turn left. This sluice is active from 17.30 until the end of the day. Please see the scheme below. Turn by turn run course directions

• Start at Seaplane Harbour • Continue along the dockside towards Peetri • Keep right on Krusenstern Square • Straight on Staapli • Right up on Kalaranna • Left on Kalasadama • Right on Kursi • Right on Rumbi • Left on Kalasadama • Left on Põhja puiestee • Right on Suur Rannavärav • Left on Mere puiestee • Through the sluice • Right on Inseneri • Right on Aia • Right on Kanuti • Left on Rannamäe tee • U-turn at Towers’ Square • Right on Kanuti • Left on Aia • Left on Inseneri • Left on Mere puiestee • Through the sluice • Right on Suur Rannavärava • Left on Põhja puiestee • Right on Kalasadama • Right on Rumbi • Left on Kursi • Left on Kalasadama • Right on Kalaranna • Left down on Staapli • Straight to Peetri • Continue along the dockside towards the edge of Seaplane Harbour • U-turn • Continue along the dockside for the next lap or finish • Straight on Peetri • When on next lap keep right to Krusenstern Square • When 4 laps are done turn left on Allveelaeva and continue towards finish line

17 Altitude (m)

0 2.0 km 4.0 km 6.0 km 8.0 km 10.0 km

Run elevation graph Rules on the run course

It is the athlete’s responsibility to know the course on the race day. During the run you must always wear the race number visible in the front. Running with a bare torso is prohibited.

Remember that IRONMAN race is an individual performance. Please inform your family, friends, coach, and supporters that they are not allowed to accompany you and that you are not allowed to receive any outside assistance. If this is not respected, you will be disqualified.

Please note that headsets and electronic entertainment devices are strictly forbidden on the courses. The cameras are also forbidden on the courses - athletes not obeying this will be disqualified.

The IRONMAN 2021 Competition Rules are in force for IRONMAN Tallinn. For information regarding rules, please visit the following website: www.ironman.com/-competition-rules

For Common Competition Rules and Penalties, please read the section under the paragraph “Rules and Regulations” in this Athlete Guide.

Run Course Medical Assistance

Should you need medical assistance on the run course, medical staff on bikes will be able to assist you. Contact race official in case you require medical assistance.

Also please note that it might get cold once the sun sets. So, if you are out there after 21 o’clock, be sure to have something warm either in RED run bag or Run Personal Needs bags to put on later in the evening. A reflector won’t harm as well. RUN Course Aid Stations

You will pass 5 Aid Stations on first lap, but 4 Aid Stations on the next 3 laps. They are located approximately after every 2.5-2.8 km. They are placed at the following locations:

1. Seaplane Harbour (approx. 0.1 km) Aid Station Seaplane h. Kalaranna Aia 2. Kalaranna (approx. 1.5 km, 12 km, 22.3 km, 32.6 km) Water X X X 3. Aia (approx. 4.2 km, 14.5 km, 24.8 km, 35.1 km) Sports Drink X X X 4. Aia (approx. 6.7 km, 17 km, 27.3 km, 37.6 km) Energy Gel/Bar X X 5. Kalaranna (approx. 9.2 km, 19.5 km, 29.8 km, 40,1 km) RC Cola X X Fruits X X Salty crackers X X Ice X X

Distances between Aid Stations

1 2 3 4 5 6 7 8 9 T2 RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID STATION STATION STATION STATION STATION STATION STATION STATION STATION

0.1km 1.5km 2.5km 2.5km 2.5km 2.8km 2.5km 2.5km 2.5km

9 10 11 12 13 14 15 16 17 FINISH RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID RUN AID STATION STATION STATION STATION STATION STATION STATION STATION STATION

2.8km 2.5km 2.5km 2.5km 2.8km 2.5km 2.5km 2.5km 1.9km

Please keep in mind that you are only allowed to grab food and drinks from your LEFT to prevent from pumping into an athlete running on the other side.

There is a sperate station where warm bouillon is offered and station of Ice Power.

Toilets will be placed at all Aid Stations. There will be signs along the Aid Station listing what is on offer.

Please discard any unwanted items after the “Trash Zone Start” sign and before “Trash Zone End” sign. If you litter outside these areas, you will be penalized.

Please be aware that due to COVID-19 run aid stations are in self-serving format, so you have to grab everything you want from the table. Volunteers are there to prepare the food and drinks, but they are not allowed to hand them to you.

SPORTS SPORTS WATER DRINK GEL I BAR COLA DRINK WATER 30-50m 30-50m RUN PERSONAL NEEDS bag

Run Personal Needs Station is located approx. at 6.2 km of the lap. You will pass this point four times. RUN PERSON- AL NEEDS bag must be checked in on Saturday morning before entering Transition Area 1 and must be marked with your race number. One bag may be checked in for the run course. RUN PERSONAL NEEDS bags are added to your race package.

RUN PERSONAL NEEDS bags will be placed on the ground in numerical order at Run Personal Needs Station. When you arrive at the Personal Needs Station, you need to make sure that your race number is visible. The athlete must stop and take his/her own bag. Volunteers will assist but they will not hand you the bag. No personal help is allowed in handling the RUN PERSONAL NEEDS bag! Do not leave anything valuable in the RUN PERSONAL NEEDS bag!

NB! RUN PERSONAL NEEDS bags will NOT be returned.

FINISH and POST-RACE Area

The moment we have all been waiting for, the last meters after 3.8 km swimming, 180 km bike ride and 42.2 km running. Enjoy it, hear the crowd, feel all the emotions – this is your day! Be a crowd pleaser, pose for the cameras - it could be you in the headlines of the evening’s television news or on the front cover of the race magazine next year! IRONMAN rules state that spectators cannot cross the finish line with you. If an athlete crosses the finish line with a spectator, he/she will be disqualified! Please ensure your friends, family and supporters are aware of this – it is for safety as well as fairness to other athletes.

Relay team members are allowed to finish together and each relay team member can pick-up their finisher medal, shirt and package on their own.

The finisher package includes:

• Medal • Finisher shirt • Post-race food • Post-race drinks

The following will be available:

• Toilets • Medical personnel

Due to COVID-19 we cannot offer a traditional IRONMAN relax and post-race area. Award Ceremony and IRONMAN World Championship slot allocation

The Award Ceremony will take place in Noblessner race center on 8th of August at 12:30.

There are 75 Age Group Qualifying Slots for the 2021 IRONMAN World Championship in Kailua-Kona, Hawai'i.

NEW IN 2021: IRONMAN World Championship Automatic Slot Allocation will be conducted electronically.

Due to current COVID-19 regulations, there will be no onsite slot allocation ceremony. The slot allocation processes this year will be done virtually by email. In order to have a smooth process we need to know if you are planning on qualifying to the world championship. The question about your intentions to take part from the slot allocation is added to the health declaration form that is sent a week before the race and must be filled in before the athlete check-in.

Eligible athletes will be contacted via an email regarding their 2021 IRONMAN World Championship slot. Athletes will have 48 hours to claim their slot before it rolls down to the next eligible athlete.

Price for 2021 IRONMAN® WORLD CHAMPIONSHIP [Kailua‐Kona, Hawai`i, USA] $1,050.00 USD which will be taxed at the Hawai`i GE Tax Rate of 4.712%, plus Active processing fees at the time of qualification.

HOW DOES THE AGE GROUP SLOT ALLOCATION WORK?

First, a quick note to clarify what we mean below by an “Age Group.” An Age Group is a particular age group within a particular gender. For example, “Male 25-29” is one Age Group, and “Female 25-29” is a different Age Group.

THE ALLOCATION PROCESS: AFTER THE RACE:

BEFORE RACE DAY: • Before slot allocation starts - Before allocation is getting started: email will be • Each Age Group with registered athletes is sent to all eligible athletes that intend to qualify. tentatively allocated one slot (each, an “Initially Allocated Slot”) • Before Roll-Down: - If there are no finishers in an Age Group that had • All other slots available for the race (the “Propor- one or more starters, then the Initially Allocated tionally Allocated Slots”) are not allocated until Slot for that Age Group is re-allocated, within the race day. same gender, to the Age Group with the highest ratio of starters to slots. ON RACE DAY: • During Roll-Down: • If there are no starters in an Age Group, then - If any slot allocated to an Age Group is unclaimed that Age Group’s Initially Allocated Slot is removed (after Roll- Down for that Age Group is completed), and pooled with the Proportionally Allocated Slots then that unclaimed slot is re-allocated, within the • The Proportionally Allocated Slots are then same gender, to the Age Group with the highest allocated among all Age Groups (i.e., those having ratio of starters to slots. at least one starter) proportionally based on the number of starters in each Age Group. This • After allocation is done: allocation is done across both the male and female - When all slots are allocated, we will email all categories. eligible athletes that the process is completed. Timing

IMPORTANT: Please read this section carefully - your race may depend on it!

IRONMAN Tallinn timing company is Tolknet OÜ. You will receive your personal timing chip with strap at registration. Fasten it to your ankle with the Velcro strap before the swim and leave it on until you finish the race. Please make sure that your timing chip is not covered by your wetsuit during the swim and by your socks during the bike and run. If you lose your timing chip you can get new one in the Transition Area.

If you choose not to start the race, please bring your timing chip to the info booth, or give to the race officials in the Transition Area.

If you choose to withdraw from the race, inform an official who will collect your timing chip. After you have finished IRONMAN Tallinn, you must return the timing chip in the finish area. If the chip is lost, the athlete must pay 70 EUR for it.

Cut-off Times

IRONMAN Tallinn has the following cut-off times:

Swim: 2 hours 20 minutes Swim + Bike: 10 hours 30 minutes Swim + Bike + Run: 17 hours

Besides these cut-off times there are two extra cut-off time on bike course:

13:07 - 14:10 Cut-off Paldiski maantee, starting the 2nd lap (85 km) 16:20 - 17:33 Cut-off Harku (165 km) 17:00 – 18:03 Cut-off

Due to safety, cut-off times have to be respected. Race officials will tell you if you did not make it in time. Rules & Regulations

IRONMAN Tallinn will be sanctioned by the IRONMAN 2021 Competition Rules. For more information, please visit the following webpage: www.ironman.com/competition-rules

For safety reasons it is important that athletes who withdraw the race (especially before, during or after the swim) MUST inform a race official about this.

You are expected to follow directions and instructions from all race officials and race management. All lifeguards and medical personnel have ultimate and final authority to remove an athlete from the race if the athlete is judged to be physically incapable of continuing the race without risk of serious injury or death.

You are not allowed to use alcohol or any illegal, detrimental, or dangerous drugs, stimulants, depressants or other substances or procedures with intent to improve performance, eliminate the sense of fatigue or for any other purpose. Violation of this rule results in immediate disqualification. Fraud, theft, abusive treatment of volunteers or other acts of unsportsmanlike behavior results in immediate disqualification and an athlete being suspended from any race in the IRONMAN series in the future.

IRONMAN Tallinn reserves the right to make rule and course changes at any time if athletes are notified via email and/or at the pre-race briefings.

SUMMARY OF GENERAL COMPETITION RULES

Public nudity or indecent exposure DSQ Littering outside of the trash/rubbish drop zones 5 Minute Time Penalty Using unsportsmanlike behavior DSQ and potential suspension Failure to follow the prescribed course DSQ Failure to wear a shirt or sport top during the bike or run 60 Second Time Penalty if remedied, DSQ if not remedied promptly Accepting assistance from anyone other than Race Referees, Race Officials If it is possible to amend and return to the or other Race participants in accordance with the Competition Rules original situation then a 60 Second Time Penalty will be assessed, If not: DSQ Giving another athlete a complete bike, frame, wheel(s), helmet, bike DSQ of both athletes shoes, running shoes or any other item equipment which results in the donor athlete being unable to continue with their own Race, or assisting the physical forward progress of another athlete on any part of the course during the Race Fraud by entering under an assumed name or age, falsifying an affidavit, or DSQ and potential suspension giving false information Not stopping in the next penalty tent after being obliged to do so DSQ Use of communication devices of any type, including but not limited to DSQ two-way radios, cell phones, smart watches, smart helmets (i.e., helmets enabled with Bluetooth® technology), in any distractive manner, during the Race Use of any device that will distract the athlete from paying full attention to DSQ their surroundings, including but not limited to making and receiving phone calls, sending and receiving text messages, using social media, taking photographs, and using a device as a bike computer SUMMARY OF SWIM RULES

In a non-wetsuit swim, wearing clothing covering any part of the arms DSQ below the elbow and/or clothing covering any part of the legs below knee In a non-wetsuit swim, wearing swimwear that is not 100% textile material. DSQ Wearing a wetsuit that measures more than 5mm thick DSQ Using a snorkel DSQ

SUMMARY OF BIKE RULES

Drafting violation 5:00 Minute Time Penalty Blocking (side by side riding) 60 Second Time Penalty Once overtaken, re-passing prior to dropping out of the draft zone 60 Second Time Penalty Once overtaken, remaining in the draft zone for more than 25 seconds 5:00 Minute Time Penalty Failure to wear a shirt or sport top during the bike portion 60 Second Time Penalty if remedied, DSQ if not remedied promptly Front zipper of uniform is not connected at the bottom or if the top does not DSQ if not remedied promptly cover the shoulders During the bike segment, wearing the helmet unfastened or insecurely 60 Second Time Penalty if remedied, fastened DSQ if not remedied promptly Wearing headsets or headphones during competition 60 Second Time Penalty if remedied, DSQ if not remedied promptly Not wearing a helmet during all Event activities when the athlete rides the 60 Second Time Penalty if remedied, bike: e.g., competition, familiarization, and training sessions DSQ if not remedied promptly Make forward progress without bike during the bike segment 60 Second Time Penalty if remedied, DSQ if not remedied promptly

SUMMARY OF RUN RULES

Wearing headsets or headphones during competition 60 Second Time Penalty if remedied, DSQ if not remedied promptly Failure to wear a shirt or sport top during the run portion 60 Second Time Penalty if remedied, DSQ if not remedied promptly Front zipper of uniform is not connected at the bottom or if the top does not DSQ if not remedied promptly cover the shoulders Crossing the finish line with a non-participating individual DSQ

SUMMARY OF TRANSITION AREA RULES

Blocking the progress of other athletes 60 Second Time Penalty Interfering with another athlete’s equipment 60 Second Time Penalty Anti-Doping

As a condition of participation in each IRONMAN® and IRONMAN® 70.3® event, all registered athletes are required to acknowledge and abide by IRONMAN’s Anti-Doping Rules. In accordance with the Anti-Doping Rules, all registered athletes are subject to in and out-of-competition testing and are encouraged to learn and understand all applicable rules and obligations prior to registering for events (including, without limitation, the World Anti-Doping Agency’s anti-doping rules governing Prohibited Substances and Therapeutic Use Exemptions). When in doubt, athletes are encouraged to ask questions and to seek advice from qualified medical professionals.

Please refer to IRONMAN’s Competition Rules for additional guidance and information.

Medical

There will be medical assistance and facilities available from Wednesday to Sunday.

Competing in an IRONMAN race may cause serious damage to the body. Please bear in mind that the right hydra- tion before and during the race can be vital for your success in the race. Remember that you race at own risk, and that the race organizers cannot be held responsible for any injury, damage - or in extreme cases, death - during the race.

This is a long-distance endurance event, so we advise all participants only to start the race if they have trained well, feel fit and don’t have any physical problems – especially regarding the vital organs. If you have had problems with irregular heart rhythms in training, we would highly recommend that you see a specialist for a health check prior to the race.

Lost & Found

Found items can be handed to race officials on the course or taken to the Info Booth. They must be collected from the Info Booth by Sunday, August 8th at 20:30 the latest. Found items that have not been picked up will be kept stored until Monday, August 23rd, 2021 and can be returned by full payment of shipping costs and administration fee. After September 21st, 2021 lost and found items will be discarded. IRONMAN Tallinn event cannot be complete without our amazing partners & sponsors

MAJOR SUPPORTERS

NATIONAL SUPPORTERS

SPONSORS & PARTNERS J O I N T HE P R O G R A M IRONMAN TRICLUBS

Register your club Sign up for Race together WWW.IRONMAN.COM/TRICLUBS membership an event near you to win See you at IRONMAN Tallinn 2022!