TEAM USA ZOFINGEN ATHLETE HANDBOOK September 5-6, 2015 Zofingen,

GREETINGS TEAM USA ZOFINGEN ATHLETES!

We hope you are gearing up for an exciting few days of events. Team USA wishes you all safe travels to Zofingen. Should you have any questions during your travels, please email [email protected] . If you have any questions during your stay in Zofingen, please stop by the Team USA information desk located on the first floor of Hotel Engel-Zofingen. Team USA staff will be available to assist you with any questions that you may have.

INFORMATION BOARDS

Located on the first floor of Hotel Engel-Zofingen will be the Team USA information boards. Daily and weekly updates, event details, maps, frequently asked questions, and contact information will be listed on these boards daily. Be sure to check the boards frequently for any changes or updates to daily events. Information boards will be available starting on September 3, 2015. There may be situations when we email you similar information but only those details that we learn about last minute while in Zofingen.

You will find us at: Hotel Engel – Zofingen Engelgasse 4 CH-4800 Zofingen

TEAM CHECK-IN

After arriving at your hotel event week, please contact me in person, via email ([email protected]), text (719- 472-4370) or the Viber app to let me know that you have arrived and all of your gear (bike, race gear, USAT card, etc.) made it as well. Please let me know where you are staying and if anyone is traveling with you. If emergency contact information has changed from the time that you registered, please let me know.

TEAM USA ZOFINGEN SUPPORT STAFF

Team USA Manager Lauren Rios – Colorado Springs, CO

Congratulations on your qualification for the ITU Long Course Duathlon World Championships in Zofingen, Switzerland! You will be representing The United States of America at one of the highest levels of the sport- an accomplishment you should be very proud of. I am excited to be your Team USA manager for this race.

Our week in Switzerland is sure to be full of thrilling racing, meeting athletes from all over the world and beautiful sights. I will be here to assist you in the final weeks and days leading up to and throughout the race. Whether it is crossing the finish line, achieving your personal best time or winning the race, I want to see you achieve your goals. Hard training, long hours, and dedication have brought you to this point and I am confident I will see several of you standing on the podium at the end of the race!

See you in Zofingen!

-Lauren Rios

IMPORTANT WEBSITES Be sure to check the following websites for any updates before the World Championships right up to the time that you depart from the event! Most importantly is the athlete guide which now appears on the event site! TEAM USA ZOFINGEN http://www.usatriathlon.org/audience/team-usa/zofingen-2015/contents.aspx

POWERMAN http://www.powerman.ch/en

ITU POWERMAN http://www.triathlon.org/events/event/2015_zofingen_itu_powerman_long_distance_duathlon_world_championships

TEAM ATTIRE FOR THE OPENING/CLOSING CEREMONIES & TEAM USA ZOFINGEN PHOTO We highly encourage all Team USA Zofingen athletes to wear the Team USA jacket, custom Team USA shirt and khaki shorts to opening ceremony, the team photo and on the podium. The jacket, shirt and khaki shorts can be found online when you ordered your uniform. If you do not have these items with you, wear something white that is long sleeved and preferably khaki shorts or pants. If it is too warm or cold to wear the jacket, you do not need to wear it to the ceremonies but bring it along for the team photo.

TEAM USA MERCHANDISE Cash or check only please FIRST COME, FIRST SERVE AND CASH OR CHECK ONLY, PLEASE Team USA Beanie – 12USD Team USA Duathlon Patch – 5USD Zofingen, Switzerland Banner Patch –5USD Team USA World Championship Sticker – 2USD 2014 Team USA Jacket – 30USD 2015 Team USA Zofingen Commemorative Pin – FREE to all Team USA Zofingen athletes. 5USD for an additional pin.

*We will have limited amounts of these items available. If you would like to pre-reserve an item, please email Team USA at [email protected].

TRAVEL TIPS  CREDIT CARD: Contact your credit card company to let them know that you will be traveling out of the country in order to avoid any blocks on your credit card. o Avoid bringing all unnecessary credit cards o Bring a copy of your bank’s contact information o If traveling with multiple people in your party, consider bringing a separate card for each of you o Make copies of all of your credit cards and bank information. Consider leaving one copy with a relative back home in case yours is lost or stolen. o Do not use your credit card in places when you sense “protection” of your card might not be most ideal. o Exchanging money might be easier at the airport but most banks are open 7 days a week. The best option is utilizing the cash machine option in Zurich since airports typically have a lower exchange rate and fee associated with the exchange.

 PASSPORT: Make copies of your passport. Bring the original and a copy with you but store in separate places. Leave one copy with a relative back home.

 CELL PHONES: Call your service provider prior to departure to let them know that you will be traveling internationally and to avoid any international service fees. We have learned over the years that having a phone overseas is very convenient but very important to note that there are many costs associated with travelling overseas and using your phone.

 Zofingen is an overseas flight- please note the following: o Begin hydrating at least one week prior to your flight. o Avoid caffeine and alcohol o Several days before your flight begin adjusting your internal clock according to the time zone you are flying into. o Zofingen is 6 hours ahead the East coast and is 8 ahead of the Mountain Time Zone; adjust your sleeping habits accordingly. o Wear loose-fitting clothing and shoes, pack a neck pillow, ear plugs or headphones, and an eye mask to sleep on the flight. o Avoid using escalators and moving sidewalks at the airport. Completing some form of exercise before your flight will help you sleep better on the plane. o Try to walk around or stand and stretch while on the plane. . Stomach crunches, toe raises and shoulder exercises will also help your blood flow.

IMPORTANT REMINDERS

 SECURITY o Write your name and Team USA on the tag of all of your gear. o Do NOT leave any bags unattended at any time. o If you have a safe in your hotel room, consider locking up all valuables.  BIKE MECHANICS o Make sure your bike is in working order now, before you depart. o Packing your bike - If you are uncomfortable packing your bike, please request your bike shop to assist you. o Un-Packing your bike – You are encouraged to assemble your bike as much as you can. If you are not comfortable with this task, there will be limited mechanics available at the race site. o If you have a bike with special needs, please bring proper tools just in case mechanics do not have them. Bring any special parts as well.  MEDICAL o Please bring any chronic/long-term medications that you might be taking for various medical conditions. In addition, bringing a list of other medications you have been using helps in the case of any acute medical problem. o A general list of medical conditions both chronic and recent is EXTREMELY helpful to the medical staff

should any problems arise. o While medical staff does not “clear” your participation in this event, there are several conditions that should make you think twice about racing: . Use of blood thinners (Coumadin, Plavix, etc).  If this is the case, we would ask that you provide the Team USA staff with a letter from you physician at home “clearing” you to compete and that you are aware of the risks involved. . On-going symptoms of concussion/head injury o If you are transported to the medical tent during the race, have the medical team call for your Team USA Manager, Lauren Rios to come to the medical tent. o Medex International Insurance – If you haven’t already, please consider purchasing Medex International Race Insurance

TEAM USA SCHEDULE

*Schedule is tentative and subject to change. Any updates will be emailed to you and posted on the Team USA information board located on September 3, 2015.

TENTATIVE SCHEDULE OF EVENTS

Time Activity Location Thursday, September 3 18:00 Team USA Dinner – All athletes please wear your white Team USA shirt TBD Friday, September 4

16:00 – 19:00 Race Office open and issuing of starting numbers (Packet pick up) Stadtsaal

17:00 Team USA Photo – Wear your parade package! TBD

18:00 LOC Pasta-Party - All athletes welcome Stadtsaal 19:00 Opening Ceremony, handover numbers to top athletes Stadtsaal Saturday, September 5

11:00 - 17:00 Race Office open, license controlling, packet pick up Stadtsaal (Don't forget your photo ID and USAT Card!!) Sunday, September 6 06:00 - 09:00 Issuing of starting numbers, license controlling Stadtsaal 06:00 - 10:00 Issuing of start numbers only for Powerman CHARITY Stadtsaal 06:30 - 09:10 Bike handover and helmet check Arena 8:00 Start women ITU and Open Long Distance Start area 8:00 Start all para-categories Start area

9:00 Start men ITU Long Distance Start area 9:02 Start men Open Long Distance Start area 9:35 Start teams Long Distance Start area 9:45 Start women Short Distance Start area 9:50 Start men & relays Short Distance Start area 10:45 Start Powerman CHARITY 5km run Start area 11:00 - 11:15 Finish Powerman CHARITY 5km run Arena 12:00 First finishers Short Distance Arena 14:15 Awards ceremony SHORT Distance / Remis des prix SHORT Expo First Finishers "2015 Zofingen ITU Powerman Long Distance Duathlon 15:15 Arena World Championships" Flower Ceremony "2015 Zofingen ITU Powerman Long Distance 15:45 Arena Duathlon World Championships" 19:00 Post-Race Party organized by LOC Stadtsaal Awards Ceremony "2015 Zofingen ITU Powerman Long Distance 20:00 Stadtsaal Duathlon World Championships"

LIVE STREAM

Powerman will live stream the event HERE.

ADRESSES FOR KEY SITES

Team USA Hotel

Hotel Engel – Zofingen

Engelgasse 4, 4800 Zofingen, Switzerland

Race Site

Weiherstrasse 2, 4800 Zofingen, Switzerland

It is a 3-5 minute walk from the Team USA hotel to the race site.

ITU WORLD CHAMPIONSHIP RULES

ITU Competition Rules

The complete ITU rules can be found here in the ITU Rulebook .

ITU Uniform Rules

According to the ITU Rulebook, athletes must wear the approved team uniform. We cannot require athletes to purchase a new uniform. If you choose to wear an old Team USA uniform it is at your own risk. ITU has not enforced this rule at

Age Group races in the past so you will see athletes wearing their old Team USA uniforms. Again, this is at the discretion of the athlete. Review the ITU documents HERE for details. All uniforms must sport the TYR brand.

LOCAL BIKE SHOPS

Weishaupt Cycles- Also located at expo Röbi Weishaupt Brittnauerstrasse 16 4800 Zofingen

Squadra Mondo Fackmärkte Süd Nordstrasse 16/18 4665

TEAM USA PRE-EVENT DINNER

Team USA would like to invite you to a pre-race dinner at a location TBD at 6:00pm on Thursday, September 3rd, 2015. All athletes and their guests are welcome to attend. USA Triathlon will cover the cost of this meal for all athletes. Any guests that attend please be prepared to pay for your meal via credit card or CHF. Please RSVP by Tuesday, September 1st if you are attending and how many guests you will be bringing. All athletes: please wear your white parade shirt.

MISCELLANEOUS ITEMS  You MUST have your bike, helmet and uniform for bike check-in  If you are a podium finisher, please wear your Team USA jacket, red, white and blue and/or some form of the stars and stripes.  Remember to put your name in your apparel including your parade uniform, Team USA jacket, etc.  Consider downloading Whats App, Viber, or Skype to your smartphone as these apps have been successful in communicating from Europe to the USA.

TIPS FROM THE TEAM USA BIKE MECHANIC

Before you leave on your trip:

Doing these things will save you stress, and minimize heartache when you arrive at the race destination.

If you plan to use a Disc wheel on your bike -- put it on, and give it a couple good rides!! A disc wheel doesn’t necessarily fit the same as your normal training wheel, and you may run into fit and or rubbing issues; Doing this before your departure will give you ample time to get any issues fixed by your local bike shop or mechanic BEFORE you leave.

 Clean your bike - Clean your drivetrain - our mechanics at the event will thank you for it, and your bike will run buttery smooth!!  Get a basic tune up at your local bike shop - check all cables, bolts, fit, etc.  Have your shoe cleats checked for wear - you don’t want to get to the race and not be able to clip in.

 Bring extra cleats just in case and additional bolts.  Bring along the CO2 adapter (not the cartridges) for thread or non-threaded cartridges.

For the Bike box:

There are a number of ways to pack a bike for transport or shipping to the race destination. Some more advanced bike cases require very little dismantling of the bike (stand-up hard cases or soft cases), while others require more parts of the bike to be removed. Supply the following items to whoever is packing your bike. There is no guarantee that the bike will be packed the same every time, but at least the person packing the bike will have everything necessary to pack it properly.

 assortment of zip ties  Pipe insulation  masking tape / electrical tape  (optional) bubble wrap  Fork and rear dropout protectors  Axle plugs

Once you complete packing your bike, take a photo of it in the case. It’s generally a good idea to have extra zip ties packed and shipped with your bike box, along with a roll of masking tape or similar. This allows yourself to repack your bike properly.

Extra parts kit:

Don’t assume you will be able to find everything you need at the race venue or near your hotel. The following items may seem like they’d be readily available at a race venue, but in fact, many times they are difficult to acquire. Never assume the bike mechanics will have everything you need. Even if they initially have a particular item, like a tube, there are no guarantees they will not run out of them by the time you need it. Do yourself a favor and have plenty of backup items; we recommend bringing the following as they apply to your setup:

 (2+) extra tubes or tubular tires and glue (don’t forget valve stem length!! 60mm or 80 mm  (optional) (1) Extra tire, even if it’s an older, used tire.  extra valve extenders  extra valve core  spare derailleur hanger  consider bringing a frame pump in case you get a flat on a ride  Tools:  Any tools specific to your particular bike  Full set of allen / hex wrenches size 8mm, 6mm, 5mm, 4mm  pedal wrench (typically a 8mm/6mm hex wrench can be used in lieu of a pedal wrench),  Leatherman with needle nose pliers.

Pack this kit with your bike. It shouldn’t add much weight and it is well worth the peace of mind to have some insurance against the things that can and will eventually happen, which can derail your entire race! As a side note, don’t count on the USAT bike mechanics to have CO2 cartridges for sale. They can usually be found at local bicycle shops or outdoor

stores but call ahead just in case.

On the Plane:

Consider bringing the minimum items you need for race day with you on the plane if you can. If the airline loses your bags, you won’t be stressed about having the items you need for racing, while your bags are waiting to arrive; especially if they never arrive. There is no guarantee you’ll be able to find everything you need or that you will be able to borrow what you need on race day!

 running shoes; biking shoes  sunglasses  hat  helmet  watch

If you are flying with your bike and it does not arrive, please follow this process at the arriving airport:

1. File the standard claim 2. Get a person’s name who you can reach with a phone number and email address. If you are in-country consider using “toll free” numbers. 3. You will need to request written details on the process. Please be sure to ask if there is an ETA for their bike based on standard lost baggage situations. 4. You should be assured of the airlines lost baggage policy so they have information in hand that they can refer to if a need arises for you to make contact with someone else with the airline back in the states. 5. We will be happy to help you with the process but usually our assistance is best leveraged after you have attempted to retrieve your bike through all other means. 6. In the case that a bike doesn’t show, we will do our best to run down a bike frame from the local host or contacts in the city that are tied to the event. This is why it is important to have all of your race gear with you including pedals, shoes, helmet, etc.!

 COURSE INFORMATION

 Run #1- 10 KM (2 laps of 5km) o Each loop will consist of about 2km uphill and 3km uphill. There are two aid stations- at the halfway and at the end.  Bike- 150KM (3 laps of 50km) o Each loop consists of about 25km up a mountain and 25km down the mountain. There will be two aid stations on the loop- one at the halfway mark and one at the end of the loop.  Run #2- 30KM (2 laps of 15km) o There will be 12 aid stations throughout the entirety of the run course. The second run contains rolling hills with one major valley in the middle.  Interactive course maps are now available on the website. They can be found here: http://www.powerman.ch/en/course-maps-streckenplaene

CUT OFF TIMES

 The permitted finishing time for the 2nd bike loop (100 km) is at 14:00 (latest begin for the 3rd loop).  The permitted finishing time for bike (150 km) – 2nd run transition is at 16:00 in the transition area.  The permitted finishing time for the 1st running loop (km 15) is at 18:00 in the transition area  The permitted time to finish the race is 20:00  If you are concerned about the cut-off times, please let us know ASAP. We will not be able to change the times but will be able to alert ITU that you might be close to the cut-off times.

BIKE CHECK-IN  All athletes need to check in their bikes Sunday, September 6th. Bike check-in starts at 6:30AM and closes at 9:10AM.  Race wheels need to be on your bike at check-in.  Tips for a faster check-in are below: o The saddle post sticker should be fully visible. o Your brakes should be fully functional. o Handle bar ends should be fully covered. o All stickers should be attached on your bike frame. o Your helmet must be in good condition and have all stickers attached.

LOCAL INFORMATION

History of Zofingen  Zofingen was founded in 1201 by the counts of Frohburg.  Zofingen is a walled city and home of an ancient monastic settlement.  Zofingen is home to several large companies. These include AG, one of the largest media corporations, Siegfried Ltd, a manufacturer for the pharmaceutical industry, and Muller Martini, a global company that manufactures print finishing systems.

Drinking Water  The water from the tap in Switzerland is clean and safe for drinking. However, as you are traveling out of the country, drink at your own risk. The water contains kalk, calcium, so you are not advised to wash wounds with it.

Zofingen Population  The population of Zofingen is approximately 11,500 people.

Weather  Zofingen has a very pleasant climate in September. Highs range from 66 - 70 degrees and lows from 50-54 degrees.  Currency  The currency of Zofingen is the , represented by the symbol CHF. $1 US dollar is about .95 Swiss

Franc. Small businesses will prefer that you pay cash, and some vendors may charge extra for using a credit card. Among credit cards, Visa and MasterCard will generally be accepted in more places than American Express.  The best means for exchanging currency is through cash machines. Please check with your bank on the fees first before moving this direction and assess the costs accordingly.  The current exchange rate is 1 CHF to 1.02 USD.  Note that Zofingen does not have anywhere to exchange currency. Please be sure to do this at the airport before heading to Zofingen.

Tipping  A service charge is automatically included in most Swiss hotel bills. Tipping for special services provided by hotel staff is fine, but is not expected and is simply a matter of personal taste. At restaurants, a service charge is included in the bill, but a small gratuity is expected for evening meals. It is typical to round up to the nearest 5 to ten francs.

Electrical Voltage  The normal electric current in Switzerland is 230 volts AC in 50 cycles. You will need to bring an adaptor. (USA uses 110 volt).

Frequency  50Hz  If you bring your own electrical appliances, make sure that it operates under both 110 and 230 voltages before using with an adaptor.  Laptop computers that are made to work on both 110 and 230 volts can be used in Switzerland with an adapter.

Daylight  The average sunrise in September is around 6:45AM and average sunset is approximately 8:00PM TIME CHANGE

ZOFINGEN TIME EST

Midnight 6 PM 1 AM 7 PM 2 AM 8 PM 3 AM 9 PM 4 AM 10 PM 5 AM 11 PM 6 AM Midnight 7 AM 1 AM 8 AM 2 AM 9 AM 3 AM 10 AM 4 AM 11 AM 5 AM Noon 6 AM **Zofingen is +6 hours**

HELPFUL PHRASES

ENGLISH GERMAN PRONUNCIATION Hello/Hi Hallo Hal-lo What is your name? Wie heißt du? Vee Heist Do Goodbye Auf Wiedersehen Owf Vee-der-zane Yes Ja Yah No Nein Nine Thank You Danke Dahnk-uh I do not understand Ich verstehe nicht Ech vesh-teah Kneecht I would like…. Ich möchte Ish mue-shta How much? Wie viel? Vee Feel Do you have….? Haben Sie….? Ha-ben Sie Where is the bathroom? Wo ist die Toilette Voe Est dee Toy-lett-ah

RESULTS

Post event results can be found HERE.

APPEALS

Appeals will follow the standard operating procedures found in the ITU Rulebook.

BECOME A FAN

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QUESTIONS

For on-site questions during the event please reach out to Team USA Manager, Lauren Rios at 719-472-4370 or [email protected].