WELCOME PRE-RACE DAY MESSAGES INFORMATION
RULES APPLYING TO ALL EVENT SEGMENTS SCHEDULE OF THE RACE SWIM BIKE COURSE COURSE
RACE-DAY TRANSITION INFORMATION ZONE POST-RACE EXPO DAY CATALOGUE INFORMATION
ATHLETE RUN COURSE CHECKLIST CULTURAL PARTICIPANTS EVENTS
GENERAL MEDICAL VENUE MAP INFORMATION
IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 3 EVENT SCHEDULE
FRIDAY 12.04.2019 WHEN WHAT WHERE 12:00 - 20:00 Expo Area Cosmos Hall 12:00 - 20:00 Athlete Registration Ethos Hall 12:00 - 20:00 Merchandising Store Symbol Room 17:30 - 18:30 Race Briefing (Greek)* Orion Hall 18:30 - 19:30 Race Briefing (English)* Orion Hall 20:00 - 22:00 Welcome Pasta Party Orion Hall SATURDAY 13.04.2019 WHEN WHAT WHERE 09:00 - 19:00 Expo Area Cosmos Hall 09:00 - 18:00 Athlete Registration Ethos Hall 09:00 - 19:00 Merchandising Store Symbol Room 10:00 - 11:00 Race Briefing (English)* Orion Hall 11:00 - 12:00 Race Briefing (Greek)* Orion Hall 11:00 - 19:00 Bike Check-In Transition Zone SUNDAY 14.04.2019 WHEN WHAT WHERE 06:00 - 07:30 Transition Zone Open 08:00 - 17:00 IRONMAN 70.3 Greece, Costa Navarino 09:00 - 18:00 Expo Area Cosmos Hall 09:00 - 18:00 Merchandising Store Symbol Room 15:00 - 18:00 Bike Check-Out Transition Zone 18:00 - 20:00 Awards & IRONMAN 70.3 World Championship Slot Allocation Orion Hall 21:00 - 23:00 Post-Race Party Great Hall
*Attendance at one Race Briefing is mandatory
4 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO
WELCOME MESSAGE
Thanassis Papadimitriou Mike Argyris Managing Director, IRONMAN® Greece Race Director IRONMAN® Greece
n behalf of IRONMAN® Greek team, I would like to welcome t is my great pleasure and honor you in the land of Messinia to welcome you to the world of and Costa Navarino. IRON- O ® ® IRONMAN® 70.3® Greece, Costa MAN 70.3 Greece, Costa I Navarino. The idea to organize Navarino, is taking place in Greece ® for the very first time and we have the first IRONMAN in Greece, born spent the last year working hard to make sure just a few months ago, quickly evolved you will live an unforgettable experience. into a passionate team’s dream, the vision of which is now just a breath away. Your training plan is complete. It’s time for the hours of training to pay off. It’s time for you to I wish to all of you, competing or not, to become an IRONMAN! We will be waiting for enjoy an amazing event as we have envisioned you, to applause and admire your effort, and while you are racing don’t forget, pain is tem- it from the beginning and as, with hard work porary, memories are forever. and passion, we have prepared. We invite you to live the experience with all your Last, but not least, I would like to take the op- senses and enjoy the enchanting Messinia portunity to thank Costa Navarino, the Prefec- and Costa Navarino the most. We are eager tures of Peloponnese, the municipalities of Py- to inspire you and watch you swim in the los- Nestoros and Trifilias, all our sponsors, crystal-clear waters of the Ionian Sea, cycle com- munities, the Ironman Team and volunteers among ancient olive groves and picturesque who make this event possible. We appreciate you taking this journey with us and in making villages, run on untouched routes and world- sure we give our athletes the best experience renowned landscapes, while always keeping possible. safety and our rules as your first priority.
The whole team of “IRONMAN® 70.3® Greece, I wish you all an unforgettable and safe race, and don’t forget: Costa Navarino” and I personally wish good Ithaka gave you the marvelous journey. luck but, above all, pure enjoyment. Without her you would not have set out. She has nothing left to give you now. See you at the Finisher’s Arch! And if you find her poor, Ithaka won’t have fooled you. Wise as you will have become, so full of experience, you will have understood by then what these Ithakas mean. (C. P. Cavafy, “Ithaka”, 1911)
6 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO
Stefan Petschnig Managing Director IRONMAN EMEA
elcome to IRONMAN 70.3 Greece, Costa Navarino. This is the moment you have been waiting for: race day has arrived. We know you have W worked hard to get yourself to the start line. So have we. On behalf of our team, our partners, our host city and thousands of our incredible volunteers I wish you all the best and the most memorable day possible. Embrace the experience. We’ll see you at the finish line where the celebration of your accomplishment begins.
Nico Aeschimann Regional Director Switzerland, Austria, Southeastern Europe and Middle East
elcome to the inaugural I would like to extend my appreciation to IRONMAN 70.3 Greece, Cos- Costa Navarino for it`s great support in W ta Navarino. This is a kind building such an event on one of Europe’s of home coming for our most beautiful peninsulas. A huge thank sport - for the 1st time an IRONMAN race you to the prefecture of Messenia for is held in the country where the word being our host and giving us the possibility Triathlon originates from. Costa Navarino to create a day to remember. Thank you is a holiday paradise which offers many to the organizing committee, the volun- options for cyclists and triathletes, a perfect teers, the citizens and spectators for sup- venue for an event like this. porting the event and cheering for the athletes while they are trying to reach Starting with a beautiful swim in the Ionian their goals. Sea, the challenging bike course will take the athletes through the stunning hills of On behalf of IRONMAN and my whole the region. The run leads through the team, I wish all athletes an unforgettable Costa Navarino Resort along beautiful day! bays and nature reserves to the village of Gialova and back to the Finish Line.
8 | Athlete Guide | IRONMAN 70.3 GREECE, PELOPONNESE - COSTA NAVARINO
Petros Tatoulis Governor of the Region of Peloponnese
Dear Friends, Home to 5 UNESCO World Heritage Sites, the Spartan & Corinthian city-states, It is a great honor for the Region of Pelo- Homer’s main epic tales and Hercules ponnese to host the IRONMAN 70.3 Myths; Traditional settlements, archaeo- Greece, Costa Navarino in this mythical logical sites, museums, Classical Byzantine land. and post-Byzantine monuments and monasteries await to be explored. The Peloponnese is one of the most at- Tourism remains the main generator of in- tractive and competitive tourism destina- come and of major strategic importance tions in the Mediterranean. History & Cul- for the Peloponnese Region thanks to its ture, Sea & Sun, Nature & Outdoor Activ- high capacity in generating growth and ities, Luxury & Facilities, Gastronomy & employment. Local Products, are just some of the ele- ments that compile the rich tourism prod- I am confident that the IRONMAN 70.3 uct of the Peloponnese, bound to offer Greece, Costa Navarino will be a complete Mythical holidays to every visitor. success and I look forward to welcoming you all to live your myth.
Stephanos Theodorides Managing Director, TEMES S.A. – Developers of Costa Navarino
Dear Friends, nature and centuries-old olive groves, as well as for the warmth of its inhabi- Welcome to Messinia and Costa Navari- tants. no! It is an honor and immense joy to host the first ever IRONMAN®70.3® in Costa Navarino is proud to be the host Greece and in the Peloponnese, where destination of this milestone event and the Olympic spirit was born in nearby to welcome visitors from all over the Ancient Olympia, making it the ideal world. Our associates will ensure that host for a triathlon. We hope that during you will have a memorable stay, filled your stay you will discover this mythical with extraordinary moments. land where according to Homer, “philox- enia” (hospitality) was born. Messinia is Wishing you the best of luck! known for its pristine coastline, unspoiled
10 | Athlete Guide | IRONMAN 70.3 GREECE, PELOPONNESE - COSTA NAVARINO
Dimitris P. Kafantaris Panagiotis Katsivelas Mayor of Pylos Mayor of Trifilia
Dear athletes, ladies and gentlemen, Dear athletes and visiting friends Welcome.
It is our honor that athletes of high racing po- welcome to the municipality of Pylos- tential from different countries, history and Nestoros, the birthplace of the Golden culture meet in our municipality to identify Olympic Champion Kostis Tsiklitiras. I the values of sport, their sportsmanship, per- am pleased to salute IRONMAN 70.3 formance, success and victory with their des- tination, the hospitable Trifylia. Greece, Costa Navarino and I hope that through your participation in this We are proud that IRONMAN, one of the international sporting event you will largest and most recognized sporting events fill with joy and optimism. IRONMAN in the world, is organized for the first time in Greece and is co-hosted by Trifylia. constitutes an honor for our region. I am particularly excited that our mu- It is a challenge for our municipality to respond nicipality continues to organize athletic to the high standards of the event. We will make every effort to make your stay in Trifylia activities of high magnitude with ded- and your participation in the race filled with ication, thus serving the human ideals beautiful memories, which you will convey of sport. For those of you who visit enthusiastically to your country, as ambassadors our municipality for the first time, I of Greek culture and hospitality. am sure that you will be magnetized Trifylia a land of history, dating back to Homer's by the incomparable beauty of the era, is a blessed place of agricultural production, landscape, a place that has some of cultural identity, gastronomic flavor, an excellent the best sandy beaches in the world, tourist destination. It has archaeological sites and monuments of exceptional interest, beach- and whisper the history of the ancient es, waterfalls, beautiful trails and mountainous Greek culture. I hope you have the volumes that in a wonderful composition of opportunity to taste the Mediterranean blue and green, create a unique landscape cuisine, the sunny weather and the that challenge you to discover it. In addition, authentic flavors, high-quality products from hospitality of the locals. I wish you historical olive groves and vineyards, as well success in your race and a pleasant as contemporary cultivations, will offer you stay in our country! unique culinary delights. Our municipality, the residents and the volun- teers of Trifylia, avid supporters of sporting ideals, will be close to you to support the re- alization and success of the race and so that you enjoy an unforgettable stay.
Good luck!
12 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO
RULES APPLYING TO ALL SEGMENTS OF THE RACE
Each athlete competing in IRONMAN Referees, Race Officials, and other ath- 70.3 Greece, Costa Navarino must: letes); Practice good sportsmanship at all times; Not dispose of trash or equipment on Be responsible for his/her own safety the course (except at Aid Stations or and the safety of others; other designated trash-disposal points). Intentional or careless littering will result Know, understand, and follow all Com- in a time penalty or disqualification; petition Rules, as stated herein, in the event-specific Athlete Information Guide, Not gain or attempt to gain unfair ad- and at the event-specific athlete briefin- vantage from any external vehicle or gs; object; Obey traffic regulations and instructions Not use any device that will distract the from Race Officials; athlete from paying full attention to their surroundings. Using a device in a Treat referees, officials, volunteers, spec- distracting manner will result in disqual- tators, the public, and other athletes ification. with respect and courtesy; Follow the prescribed course. It is the Obey laws and local ordinances and athlete’s responsibility to know the avoid any type of demonstration of po- course. Athletes must cover the pre- litical, religious, or racial propaganda. scribed course in its entirety. Failure to Failure to obey laws or local ordinances do so will result in disqualification. If an and/or failure to refrain from demon- athlete must exit the course, he or she stration will result in disqualification; shall re-enter the course at the same Avoid the use of abusive language; point of departure before continuing; Inform a Race Official promptly after Avoid indecent exposure and public nu- withdrawing from the race. Failing to dity at all times during an event. Indecent do so may result in temporary suspension exposure/public nudity may result in or permanent expulsion from other disqualification. events; Compete without receiving assistance from other parties (other than from Race
14 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 15 PRE-RACE DAY INFORMATION
PERSONAL COMMUNICATION • Bike/Helmet stickers PLAN • Swim cap Prior to departing for Greece, be sure to es- • Gear Bag stickers tablish a communications plan with family • Gear Bags and friends back home. Share the race-day • Tattoos emergency contact listed below with those • Athlete wristband which must be attached who may need to reach you in an emergency. at time of check-in and check-out Even if you are in Costa Navarino with family *You will pick up your timing chip before and friends, it is essential that you have a leaving the Bike Check-In area on Saturday plan for contacting or reuniting with your April 13th. group following the race. Athletes will not be permitted to have any ATHLETE REGISTRATION other stickers on their bikes other than the Athlete Registration hours are: bike frame sticker issued at Athlete Regis- • Friday, April 12th from 12:00 to 20:00 at tration. The bike frame sticker cannot be al- Ethos Hall in Costa Navarino - next to Expo tered in any fashion and the race logo must • Saturday, April 13th from 09:00 to 18:00 at be visible on both sides. Any previous event same place stickers on the bike must be removed.
Please, make sure to bring ID or passport to Registration. ATHLETE WRISTBAND Athlete Registration will not be open on A wristband printed with your race number Sunday (race day). If you do not check-in and name will be affixed to your wrist at during the designated Athlete Registration Athlete Registration. This band will identify hours you will not be able to race. All race you as an official athlete and must be worn packets must be picked up by 18:00 on Sat- during race week. The wristband is required urday, April 13th. Only a registered athlete is for medical identification purposes, and allowed to pick up the race pack. allows you access to banquets, Transition One member of your team can pick up your and post-race athlete recovery areas. race pack at registration, as long as the event waiver is signed by each relay member. You will not be allowed to remove your Please, remember to bring the personal QR bicycle and/or gear from Transition following code of all relay members. The relay member the race without your wristband affixed to picking up the starter kit needs to show his your wrist. ID or passport. TIMING CHIP Athlete Registration will not be available out- You need to wear your chip on your left side the posted times. Should an athlete ankle during the entire race. The chip will have a legitimate emergency, IRONMAN 70.3 register your individual start time, as you Greece, Costa Navarino will try to accom- cross the mat at the swim start, and provide modate them to the best of our ability, as your swim time, bike time, run time, finish long as they timely inform IRONMAN 70.3 time, transition splits, overall and age-group Greece, Costa Navarino. ranking. YOUR RACE PACKET WILL If you lose your timing chip during the race INCLUDE: you must notify a timing official in Transition • Race bib (to be worn during the bike and who can issue you with a replacement so run) you can continue compete.
16 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 17 MANDATORY BIKE MANDATORY AND GEAR CHECK-IN ATHLETE BRIEFING
Athletes are required to attend the manda- Bike Check-In: Costa Navarino Parking tory Athlete Briefing on Friday April 12th Area or Saturday April 13th. Please, check the Event Schedule for timings. The briefings On Saturday April 13th from 11:00 to 19:00, will cover important information pertaining you must rack your bike according to your to any peculiarities of the course, rules race number and rack your Blue & Red and cut-off times for the disciplines and Bags in the Transition Zones. Full bike most importantly, any last-minute changes covers ARE NOT ALLOWED as it presents or procedures to the event that have oc- a safety hazard to volunteers and other curred or may potentially occur due to competitors. weather related forecasts.
Full bike covers will be removed from any bikes left in transition once Bike Check-In is over. You will have access to your bicycle beginning at 6:00 on race morning, but you will not be allowed to remove your bike from Transition until the start of the bike section of the race. BIKE/RUN GEAR BAGS In order to Check-In your bike you will need your bike, helmet, Blue & Red Bags During Athlete Registration, athletes with all your gear in them. Be ready before will receive three bags you get to the entrance of the Transition • White [Morning Clothes] Zone. You must have your helmet on with • Blue [Bike Gear] the strap fastened and you must be wearing • Red [Run Gear] your bib number, your race number stickers on the bike, helmet, Blue & Red Bags and You will be issued with three bags your wristband will be checked as you at registration. Ensure that you stick enter Transition. Without all these items, the numbered stickers on the bags you will not be able to rack your bike and firmly before you put your gear in bag. them.
Athletes are responsible for ensuring that their bike and helmet are in safe, working order, IRONMAN 70.3 Costa Navarino will not be responsible for any bike failures. When racking your bike take your time to NOTE familiarise yourself with Transition. Know Do not put valuables or overfill the where the entries and exits are. There will bags. IRONMAN 70.3 Greece, Costa be volunteers in Transition to answer any Navarino is not responsible for the questions; ask them now, don’t wait until contents of the bags. race day. RELAY NOTE There will be security overnight on Saturday Only the person doing the bike course is till race morning. allowed inside the Transition Zone.
18 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO Please, note that you cannot mark these bags, other than with your race number sticker. Any marking will be removed by the referees and may result in a penalty.
BEFORE DURING AFTER Wetsuit-Swim Cap- Bike Helmet- IN Swimming Goggles Bike Shoes
SWIM BIKE RUN
Bike Helmet- Running Shoes Clean Clothes- OUT Bike Shoes Towel-Shoes
BLUE BIKE BAG RED RUN BAG WHITE GEAR BAG
Should contain the kit Should contain the kit This is your after-race you need for the bike you need for the run bag, it is for you to pack discipline, including your discipline. After you have any additional clothing helmet and race number used your red run bag you wear before the race on a number belt. After for your bike-to-run tran- and anything you may you have used your blue sition, use this bag to require after the race. bike bag for your swim- pack your bike gear in, Leave this bag near Fin- to-bike transition, use including your helmet. ish Line (on Sunday this bag to pack your Rack your bag in the red morning) or designate swim gear in. Rack your bag racks in the Transi- drop area. You will col- bag in the blue bag racks tion Zone. lect it after the race near in the Transition Zone. the Finish Line.
IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 19 RACE DAY INFORMATION
WHITE BAG RACE MORNING PROCEDURE (MORNING CLOTHES BAG) Transition opens at 06:00 on race morning. You will receive a white morning clothes Remember to bring your timing chip, bag at Athlete Registration. Prior to the swim cap, and wetsuit (if allowed). Bike swim start on race morning, place any item technicians and pumps will be available (e.g., dry clothes, car or hotel-room key, in transition on race morning for minor meds) you may need at the finish line in adjustment. Please, do not wear your bib your morning clothes bag. Leave the bag number in the swim. Leave it with your in the designated drop area. Your morning bike gear and put it on before you head clothes Bag may be retrieved after the race out on the bike course. Transition closes near the Athletes garden. Any items that at 07:45. All athletes must be out of tran- do not fit inside the morning clothes bag, sition and headed to the swim start before such as bike pumps and backpacks, will this time. not be accepted. RACE TIMING AND CUT-OFFS If you are planning to stay for the Awards Athletes have 8 hours and 30 minutes to & Closing Ceremony we would like to inform complete the race based on their individual that a party is being orgoanized for you! start time. Times are calculated based on the individual start time, not on the gun RACE DAY PARKING shot time. Aid station stops, transitions, Race day parking is located close to the etc., will be included in your total elapsed Costa Navarino Main Gate. Follow the sig- time. Splits will be recorded for each seg- nage to park your car. We suggest that you ment of the race. The following cut-off carpool with another athlete when possible times apply for each segment of the race: to ease traffic congestion on race morning. SWIM CUT-OFF Please, give yourself enough time on race morning to get to the Transition Zone with (1 HOUR 10 MINUTES) ample time to prepare for race day. Roads Each athlete will get the full 1 hour and 10 will be congested as athletes and spectators minutes to complete the 1.9 km swim re- converge on the area in a short period of gardless of what time they enter the water. time. Athletes who take longer than 1 hour and
20 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO 10 minutes to complete the swim will re- Don’t forget to pick up your chip before ceive a DNF. IRONMAN 70.3 Greece, leaving the bike Check-in and verify Costa Navarino officials reserve the right that your name shows up in the com- to pull athletes off the course who exceed puter screen. any established course time cut-offs. You must wear your timing chip at all SWIM + BIKE CUT-OFF times while you are racing. Prior to the swim, fasten the timing chip to your (5 HOURS AND 30 MINUTES) left ankle with the strap provided and There will be an intermediate cut-off for do not remove it until you have finished the bike course. IRONMAN 70.3 Greece, the run. Costa Navarino officials reserve the right to pull athletes off the course who exceed You may apply Vaseline around your any established course time cut-offs. ankle; it will not affect the timing chip.
If you do not start the race, you are re- RUN CUT-OFF sponsible for returning the timing chip (8 HOURS AND 30 MINUTES) to the timing team. Failing to do so, Athletes must finish the race within 8 you will be billed for its replacement. hours and 30 minutes. IRONMAN 70.3 Greece, Costa Navarino reserves the right If you are transported to any medical to remove an athlete from the course station, the medical staff will take re- and DNF them, if our course staff deter- sponsibility of your timing chip. mines there is no possibility of said athlete finishing the given discipline (swim, bike, Your race timing chip is a loaner. By run) before the posted cut-off times based picking up your race number and timing on the athlete’s location, time, and average chip, you are guaranteeing that you speed up to that point. Athletes who do will return the chip to Timing, or you not meet the above cut-offs will be con- will be billed for its replacement. sidered a DNF and will not be eligible for Age-Group awards or for 2019 IRONMAN If you lose your timing chip during the 70.3 World Championship in Nice, France. event, you are responsible for a re- placement at one of the following lo- MEDICAL AREA cations: swim exit, bike exit or run exit. The medical area is for athletes only; Volunteers will have extra timing chips family members are not allowed. Over- at the timing locations above. If you crowding in the medical area prevents lose your chip while on the run course, the medical staff from doing their job. please, notify a timing official immedi- For information on an athlete receiving ately after crossing the finish line. medical treatment, please, wait outside the medical tent for updates on your ath- By the end of your race and after 15:00 lete’s condition. you can pick up your bike and your red and blue bags. To exit the Transition COMPETITOR Zone you will have to give back your RESPONSIBILITIES timing chip. You have to pick up your race packet and timing chip at Athlete Registration before leaving the bike Check-in.
IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 21 SWIM COURSE 1 loop course distance - 1.9 km
NORTH
Rolling Start Area
Toilets Athletes Route White bags to Transition drop off Bike in Bike out
Swim out VIP Lounge Transition
Run out 0.5 km
Resort Costa Navarino 1 loop 1.5 km Visitors flow to swim start
1.0 km map base - © OpenStreetMap contributors
0 km 0,25 km cartography & layout - © Marcus Witter
Swim course 1.0 Kilometer km Bike course Medical tent Run course
Visitors flow
© IRONMAN status 15.03.2019 subject to alterations
22 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO T SWIM COURSE he athletes will em- The use of a cast or splint must be bark on a 1.9 km swim pre-approved by the event-specific in the Ionian Sea, in front Head Referee; (30’’ or 60’’ Time of the Costa Navarino Resort unspoilt Penalty as applicable, or DSQ). sandy beach. The swim will consist of Neoprene or any other booties are one lap, parallel to the beach. Water prohibited unless the water temper- temperature in April is around 17C ature is 18.3C/ 65.0F, or colder; (30’’ and the sea depth does not exceed 8 or 60’’ Time Penalty, as applicable). meters. When the use of wetsuits is prohib- ited, clothing covering any part of RULES AND INSTRUCTIONS the arms below the elbows, and Each swimmer must wear an official clothing covering any part of the swim cap provided by the Race Offi- leg below the knee is deemed illegal cials. Failing to wear a swim cap at and is not permitted during the all times during the swim segment swim segment of the race; but it of the race may result in a Time may be worn after completion of Penalty enforced by Race Referees the swim segment (DSQ). after the swim segment. Individual paddlers or escorts are Wearing swim goggles or a face prohibited (DSQ). mask is neither prohibited nor re- Any assistance during the swim will quired; result in disqualification, if forward The use of snorkels, fins, gloves, progress was made. Athletes are paddles, or flotation devices of any permitted to use kayaks and boats kind (including pull buoys) is pro- as aid, as long as no forward progress hibited (DSQ). is made. Race Officials and medical personnel reserve the right to re-
IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 23 Wetsuits are mandatory for Age Group athletes for water tempera- tures below 16C/ 60.8F (DSQ).
SWIM SMART TIPS The big day has arrived, the time has come to cash in on all your training and enjoy the race:
Before the race: Read the Athletes Guide, attend the Race Briefing and familiarize yourself with the course. Do not hesitate to ask whatever move athletes from the course if question you may have. You are such removal is determined med- here to take part in a race for which ically necessary. you have trained hard, and the or- It is the sole responsibility of each ganizers are at your disposal. athlete to know and follow the pre- scribed swimming course. No ad- Race Day: justments in times or results will be Wake up early enough to partake made, for any reason whatsoever, in a nutritious breakfast and check for athletes who fail to follow the all the gear you will need for the proper course. swim (wetsuit, goggles, race swim Indecent exposure/public nudity is cap & swimwear). prohibited at all times during an Be promptly on the Start Line so event (DSQ). that you have time to visualise the course, stretch and warm up in the WETSUIT RULES water, relax as much possible. For Age Group athletes, wetsuits Do not forget to use Bodyglide or may be worn in water temperature Vaseline to prevent chafing from up to and including 24.5C/ 76.1F occurring. (DSQ). A wetsuit may cover any part of Starting Line: the body except the face, hands, or Place yourself in the appropriate feet. area according to your expected A race kit may be worn underneath swim finish time (25-30 min, 30-35 the wetsuit. min 35-40 min etc). Failing to do so The thickness of the wetsuit may will put you in a difficult position not exceed 5mm. If the wetsuit con- while swimming. sists of two or more pieces, then The entrance to the water will be the combined thickness of the over- with a rolling start. This means that lapping pieces may not exceed 5mm you should line up according to your (DSQ). expected swim time. The athletes will start in waves of 5 every 5”.
24 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO There is no reason to stress yourself. Everyone will swim the exact same distance and the time of each athlete will start as soon as he/she crosses the Start Line. Avoid using any new equipment. Be sure to have used your gear on your training sessions.
During the swim: Be confident and swim with positive thoughts. If you are not an experienced triathlete and strong swimmer, do not stress yourself from the start. The swim course is just 1 of the 3 that you will have to complete. The waters in Costa Navarino are clear and shallow so you can see the bottom of the sea with the white sand. Raise your head frequently so that you follow the buoys and avoid swimming extra dis- tance. The experienced lifeguards of LIFEGUARD HELLAS will be along the course, either on steady positions or paddling on ca- noes, SUPs and boats at a safe distance from the athletes. If, for whatever reason, you feel discomfort or weakness, turn to an upward-facing po- sition, lay on the water and raise your hand. If you choose to stop your race and exit the sea from a different spot, make sure to inform the organizers and hand in your chip, so as not to be charged with the cost of your water recovery from the SAR team.
Swim exit: You made it! Congratulations! Smile as you exit the water, the photographers are waiting to capture this moment of yours. Follow the red carpet (approximately 600m) to the Transition Zone to start the bike course.
Good luck to the rest of your race!
Spiros MITRITSAKIS, Swim Director
IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 25 Find the sign based on your ROLLING TRULY expected result and seed yourself in the Rolling START Start Pen.
PROCESS Note: Swimming with athletes handling a similar pace will enhance your comfort and performance along the course.
25:00 30:00 35:00 40:00
45:00 50:00 1 hour RELAY
26 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 27 Toilets
Red B BIB 7
Blue Bags T1 BIB 700-1500 Transit Bike ra
Relay Relay T1
© IRONMAN Relay T1 status 15
28 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO TRANSITION
NORTH
Bags T2 700-1500
Mount/Dismount line
Red Bags T2 BIB 1-699 tion cks
Toilets map base - © OpenStreetMap contributors ae Open base cartography & layout - © Marcus Witter Blue Bags T1 BIB 1-699 nS y & layout & - © Marcus y Swim to bike Penalty tent StreetMap con
Bike to run Bike service ont ntributors rcus W y T2 cus Witter 0 m 50 m Medical tent
5.03.2019 subject to alterations
IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 29 map base - © OpenStreetMap contributors cartography & layout - © Marcus Witter NORTH 82 Chatzis Χατζής Kilometer Aid station Medical tent Penalty tent subject to alterations 2 loops km 20 νι ουλο α π π l lan Swim course Swim course Bike Run course e Velanidia Βελανιδιά Ve Vel Β Vlachopoulo Βλαχό ύδια BIKE COURSE μμ 90.1 km re Κ Κρ Kremmidia Κρε 0 km 5 km Aid station 1 & 3 A course distance - 90.1 km km 60 6 a ά Glifada Γλυφάδα km km 10 20 n i Iklaina Ίκλαινα Chora Χώρα 90.1 km - 1080 m altitude difference km 50 status 13.03.2019 20 km 2 loops Νέστορος Ν de
0 km 10 km 30 km 40 km 50 km 60 km 70 km 80 km 9 ο Korifasi Κορυφάσι ελόφυτο 200 m 100 m 400 m 300 m Palast des Nestor μπ Ampelofito Α Ανάκτορο km 70 ώρι h Tragana Τραγάνα Lefki Λεύκη no o och ρο tr μ km 30 Petrochori Πετροχώρι Romanos Ρ Ρωμανός Transition T Tr Swim Course ΠΑΛΑΙΟΚΑΣΤΡΟ Run Course Gargaliani G Γαργαλιάνοι Old Navarino Castle Old Navarino km 40 Aid station 2 & 4 9 km 80 © IRONMAN Ionian Sea
30 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO BIKE COURSE
H RULES AND INSTRUCTIONS eading into Transition 1, volunteers will help The latest edition of IRONMAN Rules will you get out of your wetsuit. be applicable. Pick up your Blue Bag and change into Always ride on the right side of your your bike apparel. Put all your swim apparel lane to avoid an Illegal Position or into the Blue bag. Re-rack your Blue Bag Blocking call. and head towards your bike. Don’t forget No tandems, fixed-gear bikes, recum- to fasten your helmet. From the transition bents, fairings, or any add-on device zone, you will pass through the Costa designed exclusively to reduce resist- Navarino main gate and cycle uphill towards ance are allowed. Any new, unusual, or Soulinari village and back towards Gar- prototype equipment will be subject galianoi. You will ride through ancient olive to a determination of legality by the groves aand pine-covered hills while never event organizer and/or Head Referee. losing site of the deep blue of the sea. It The sole responsibility of knowing and will be a two-lap challenging course on following the prescribed cycling course excellent tar-paved roads of 1080-meter rests with each athlete. No adjustments total elevation. Don’t forget to mount and in times or results shall be made for dismount your bike at the Mount Line. athletes who fail to follow the proper AID STATIONS course for any reason whatsoever. The bike course will have 2 Aid Stations Athletes must obey all traffic laws while from which you will pass through twice. on the cycling course, unless otherwise The Aid Stations will offer water, bananas, specifically directed by an official, race gels, stroopwafels and electrolytes. These monitor or designee with actual au- are located at the following points: thority. Failure to do so may result in disqualification. 13 km No athlete shall endanger himself or 34,5 km another athlete. Athletes who inten- 56 km tionally present a danger to any athlete 75 km or who, in the judgment of the Head
IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 31 Referee, appear to present a danger to diately reject any attempt to assist, fol- any athlete may be disqualified. low, or escort. After the bike course, helmets, bike Do not litter. Any item that needs to shoes, and other cycling gear must be be discarded, including but not limited placed in a transition bag. Shoes and to water bottles, gel wrappers, energy shirt must be worn at all times. bar wrappers, broken bike parts, or Cameras, phone cameras, and video clothing items, may only be discarded cameras are prohibited unless permis- in the trash drop zones at each aid sta- sion is given by IRONMAN. tion. Discarding any item outside of If permission is given by IRONMAN, it the trash drop zones will result in a is the athlete’s responsibility to notify Blue Card (5 min Time Penalty) the Head Referee prior to race start. Athletes must be individually responsible Athletes seen with a camera, phone for repair and maintenance of their camera, or video camera without per- own bike. Athletes should be prepared mission will be disqualified. to handle any possible mechanical mal- Athletes must wear a bike helmet num- function. Assistance from official race ber on the front of their helmet. Each personnel is permitted. athlete must place the helmet sticker Athletes may walk bike, if necessary, but that contains their race number on the may not make progress on the bike front of their helmet and must display course unaccompanied by their bicycle. the bike frame number in a manner Bike inspection is not mandatory and that allows it to be clearly seen by will not be provided at Bike Check-In, race officials from both sides of although technicians will be available. the bike. Athletes are ultimately responsible for Helmets are required during the their own bikes. However, race officials entire bike race including in and may at their own discretion make final out of the Transition Zone. Ath- judgment as to the soundness of a letes riding without an approved bike. helmet or chinstrap not fastened No headsets are allowed during any may be disqualified. Alter- portion of the event. ations to a hard-shell helmet, Athletes may not use communication which affect its integrity, are devices of any type, including but not not allowed. limited to cell phones, smart watches, The helmet must be fas- Bluetooth-enabled or “smart” helmets, tened before the athlete and two-way radios, in any ‘’distractive first mounts the bicycle. manner’’ during the race. The athlete must dismount A “distractive manner” includes but is the bicycle prior to unfas- not limited to making and receiving tening the chin strap. phone calls, sending and receiving text No individual support allowed. Ample messages, playing music, using social aid and food stations will be provided. media, taking photographs, and mount- Friends, family members, coaches, or ing the device to a bike for purposes supporters of any type may not bike, of using it as a bike computer. drive, or run alongside athlete, may Using a communication device in a dis- not pass food or other items to athlete tractive manner during the race will re- and should be warned to stay com- sult in disqualification. pletely clear of all athletes to avoid the If the Bike Director appoints a No Pass disqualification of the athlete. It is in- Zone, then all athletes are required to cumbent upon each athlete to imme-
32 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO IRONMAN 70.3 GREECE, COSTA NAVARINO | Athlete Guide | 33 ride at a reduced speed and maintain a Athletes must ride single file on the static position. Overpassing the front far-right side of the road, except when bike is not allowed. Please, attend the passing another rider, or for reasons Race Briefing to learn if such a zone of safety. Side-by-side riding is not al- will be imposed. lowed and will result in a Position vio- Failure to comply with that requirement, lation. will result in a penalty to be served at Athletes who impede the forward the Transition Zone. progress of other athletes will be given Disregard for this rule, that places other a Blocking violation. athletes and/ or race officials in imme- diate danger, will result in disqualifica- VIOLATION REPORT tion. Athletes committing rule violations will Athletes racing without a shirt or racing be notified on the spot by an official. top will be disqualified. Uniforms with Do not attempt to discuss the penalty a front zip must not be undone below with the official. the point of the end of the breastbone The official will call out your race number (sternum). and/or notify you that you have re- DRAFTING AND POSITION RULES ceived either a Blue Card for drafting and littering or a Yellow Card for any Absolutely no drafting of another bike other penalty. The official will show or any other vehicle is allowed. you the corresponding coloured card. Athletes must keep 12 meters of clear Report any violation cards that you re- space between bikes, except when ceive to the Penalty Tent (PT) on the overtaking. Failure to do so will result course. The Penalty Tent is positioned in a Drafting violation. at the entrance of the Transition Zone. A pass occurs when the overtaking All bike-course time penalties will be athlete’s front wheel passes the leading served in a designated Penalty Tent edge of the athlete being overtaken. (PT). After a rule violation is issued to Overtaking athletes may pass on the the athlete, it is the athlete’s responsi- left for up to 25’’, but must move back bility to report to the next PT on the to the right side of the road, after pass- course. ing. Failure to complete a pass within While in the PT, athletes can consume 25 seconds will result in a Drafting vio- only food and/ or water carried on the lation. Athletes may not back out of bike. the drafting zone once it is entered The athlete will report to the PT official (drafting violation). whether they were shown a Blue Card Overtaken athletes must immediately or a Yellow Card. If you fail to report fall back 12 meters before attempting to the PT, you will be disqualified. to regain the lead from a front-running Race numbers of athletes receiving a bike. Immediately re-passing without violation card will be marked by the falling back 12 meters will result in an PT official with a «/» and registered via Overtaken violation. sign-in sheet. Overtaken athletes who remain in the Remain for 30’’ in the PT upon having drafting zone for more than 25 seconds, your race number marked and regis- or who do not make constant rear tered as above, for all non-drafting vi- progress out of the drafting zone, will olations (Yellow Card). Then you can be given a Drafting violation. resume the race.
34 | Athlete Guide | IRONMAN 70.3 GREECE, COSTA NAVARINO Remain in the PT for the time indicated Penalty Tent will be located at the en- in the table below, for each Drafting trance of Transition Zone. and Littering violation. The IRONMAN Greece 2019 Penalty SMART TIPS Times for Drafting and Littering are as Bicycles must be racked in such a man- follows: ner that the better part of the bicycle (a) 1st BLUE CARD Offense 5:00’ is on the athlete’s side of the bike rack. (b) 2nd BLUE CARD Offense 5:00’ The day before the race, you have to (c) 3rd BLUE CARD Offense DSQ go through the mandatory Bike and Be disqualified if you receive any com- gear Check-in according to the bination of three Blue Card penalties. timetable included in this technical An athlete may finish the bike course, guide. even if issued a Red Card disqualifica- To pass that check-in you will need to tion, but may not start the run race. be wearing your bib number, your bike Be disqualified for not reporting to the with the race stickers on, helmet on PT. with strap fastened and Blue & Red
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