2017 Rock 'n' Roll Oasis Montreal Marathon & 1/2 Marathon Event Guide by Competitor Group

EVENT GUIDE SEPTEMBER 23-24, 2017

Y TO RUN GET READ

MONTRÉA

YOUR TOTAL WEEKEND PLAN

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CONTENTS 5 WELCOME TO THE START LINE

7 SCHEDULE OF EVENTS 9 HEADLINER

Celebrate post-race with Moist!

11 MEDALS 13 RACE DAY CHECKLIST Don’t forget anything!

15 MANNERS FOR MILES Be the best race neighbor

19 5 RACE DAY DONT’S Don’t make mistakes we’ve made

21 SPECTATOR GUIDE

Get this in front of your race day cheer section!

23 THINGS TO DO WHILE IN MONTRÉAL

Check out our favorite attractions

WELCOME TO ROCK 'N' ROLL

ack in 1998, we at the Rock ‘n’ Roll Marathon Series set out to create the next great race in the world. By pure luck, we created a themed event, and by pure luck, the face of the sport has changed. The sport of running has never been more inclusive of everybody’s aspirations as it is today. Whether you are running to lose weight, change your life, set a personal best, or raise massive amounts for charity, everyone is welcome on our roads. Thank you for being a part of the 27th annual running of this incredible event in Montreal! Thank you to the City of Montreal and all of its residents for the continued support, embracing road closures and waking up early to cheer runners past your homes. We take great pride in putting on a world class event for you with a keen focus on every in every element of the participant experience. We hope you have the time of your life running through this beautiful city and hat we see you back here for many years to come! Sincerely, The Rock ‘n’ Roll Marathon Series Team

ROCK ‘N’ ROLL MARATHON SERIES TEAM

SCHEDULE OF EVENTS HEALTH & FITNESS EXPO

PLACE BONAVENTURE, 800, DE LA GAUCHETIÈRE WEST, MONTREAL Friday, September 22 10:00am - 7:00pm Saturday, September 23 9:00am - 5:00pm

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

SCHEDULE OF EVENTS RACE DAY Saturday, September 23rd, 2017 Start Line 5km Sport Experts: Parc La Fontaine, Émile-Duployé Avenue, 8:30am Start Line P’tit Marathon 1km TelJeunes: La Fontaine Park, 10:30am Finish Line Festival (Saturday) Solid Rock 9:00am – 10:00am & 10:15am – 11:15am Sunday, September 24th, 2017 Start Line Half marathon: Jacques-Cartier bridge: 7:30am Start Line 10km: Laurier Park: 8:45am Finish Line Festival (Sunday) La Fontaine Park: 7:30am – 1:30pm The Pick Brothers: 10:30am Awards Ceremony: 11:00am Main concert, Moist: 11:30am

A How-To Guide for Rocking the Expo The Rock ‘n’ Roll Oasis Montreal Marathon & 1/2 Marathon Health and Fitness Expo is more than just a place to pick up your race materials. Join over 50 exhibitors in celebrating top brands and services in the industry.

60 countries & 40 U.S. states have been represented by runners at our Montréal race.

Make sure you follow these steps to ensure you have a great time : STATS #RnRMontreal

STM BOOTH #355 PACE TEAM Information at Booth #126 Get your Espace confort Oasis Hospitality pass at Booth #343

54% are female

32% are running their first half marathon

46% are male

40% are running their first marathon

CLICK HERE to visit the exhibitor map to plan your day

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

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Alexi Pappas, Garmin-sponsored elite runner, 4:36.98 miler ÂŠ2017 Garmin Ltd. or its subsidiaries

MOIST Get ready to ROCK in Montreal! Introducing Moist as the headliner at the Rock ‘n’ Roll Oasis Montreal Marathon & 1/2 Marathon on Sunday, September 24! After you run the streets of Montreal, celebrate your accomplishment with Moist at the Finish Line Festival at La Fontaine Park!

BANDS ON COURSE

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

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UPGRADE YOUR WEEKEND! Get your Espace confort Oasis Hospitality pass at Booth #343

2017 MEDALS

2017 REMIX CHALLENGE MEDAL

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

BRING YOUR PERSEVERANCE, WEâ&#x20AC;&#x2122;VE GOT THE REST.

YEARS

Your Checklist

MUSTS  Race bib & timing chip (TIP: Put these on your race day shirt and shoes the night before!)  Race-day outfit & shoes  Watch (if you use one)  Fuel (gels, chews, etc.)  Wallet (ID, credit card, cash, insurance card)

MAYBES

Your race day checklist to ROCK Montréal! BY JESSIE SEBOR

e have all been there: You show up to the start line of a race and go to pin your bib on your shirt…but realize you’re out of safety pins. The whirlwind that is race morning is familiar to anyone who has ever toed a starting line and it is easy to forget your anti-chafe lotion or fuel belt if you aren’t careful. So what can you do to make sure you don’t show up at Gear Check after your Rock ‘n’ Roll finish, soaked in your own sweat, only to realize you forgot dry clothes to throw on? Make a list so the pre-race jitters don’t lead you to leave your bib on the kitchen table.

 Print out pre-race instructions and race day information  Anti-chafe lotion  Sunscreen  Visor/cap  Sunglasses  Headphones/music players  Fuel belt  Safety pins  Bandages  Wipes  Hand sanitizer  Extra hair tie  Throwaway clothes for start line  Outfit to change into post-race  Mat or blanket  Massage tool

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

HYATT REGENCY MONTREAL

Hya� Regency Montreal, official headquarter hotel of the 2017 Rock ’n’ Roll Oasis Montreal Marathon & 1/2 Marathon To maximize your energy, come take advantage of our exclusives offers and benefits:

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Special rates for the rooms

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Fitness center, indoor pool, spa and sauna

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A "pre-Marathon menu" oﬀered at SIX Resto Lounge

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Easy access and proximity to event loca�on

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ROCK ‘N’ ROLL MARATHON SERIES

Manners for miles Race-day etiquette can be confusing. Where’s runner-Ann Landers when you need her? Follow these simple rules and everyone on the course will thank you! BY CAITLYN PILKINGTON | PROVIDED BY WOMEN’S RUNNING

1. Do not cut lines at the bathroom. We know it’s tempting, and we know you really, really have to go. But so do thousands of other runners who are racing the start clock as much as you are. If you’re concerned about missing the gun, opt to find porta potties further from the main entrance of the start area; they tend to have shorter lines. If you have a medical condition that calls for a more urgent bathroom stop, we recommend carrying your medical card to races so others know why you need to get to the front ASAP. 2. Stop talking during the National Anthem for obvious reasons.

Support your fellow runners

3. Start in the correct corral. Your corral is based on your predicted finish time. It’s common courtesy to other runners and walkers to start among others of your same pace. If you do want to sneak up to a lower corral number, ask at the Solutions desk at the expo. 4. Pass on the left, stay to the right. If you’re having the best day ever and speeding up, pass runners on the left. If you need to slow down, move to the right to allow others to easily pass. Race starts tend to be crowded for the first mile or so, and sometimes random weaving happens. Always

be aware of which side you’re passing and try not to step right in front of another runner as you make your move. 5. Be conscientious of other runners at water stops. If you plan on skipping the water, run straight down the middle and don’t crowd sides where others might be grabbing for a cup. If you plan on grabbing a cup and stopping to sip it, wait until you’re fully out of the station zone to move to the side and slow to a walk. Water stops are a hot spot for bottle necking and runners tripping over each other. To minimize congestion, grab quickly and move to the side past those water station volunteers before slowing down. 6. Run through the finish line. You did it! You made it to the finish, and one of the most congested areas is after you cross the line. Don’t stop right on the line—there are hundreds of runners coming in hot behind you! Keep moving toward the medals and post-race snacks.

Spread the high five love! With friends, strangers and spectators, before during and after the race--there are few better feeling than giving and receiving a good ol’ high five! The spectators will be out early for you and are notorious for providing much needed, high-energy, support

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

A MESSAGE FROM THE MAYOR The Rock ‘n’ Roll Oasis Montreal Marathon & 1/2 Marathon is a key event on the Montréal sports scene whose many positive benefits are great for the city’s vitality and its resident’s quality of life. Montréal is proud to be associated with this 27th edition, which on the occasion of our 375th anniversary, will take place over two exciting days, offering a vast program of stimulating activities for both runners and the public. From the Jacques-Cartier Bridge to La Fontaine Park, the races, animated as never before, will reveal the charms of our different districts, one stride at a time. With close to thirty thousand participants from sixty countries, this marathon showcases Montréal’s international reputation as a leading sports metropolis. Our city is renowned for the dynamism and the quality of its cultural and sporting events and the Marathon holds a special place in the hearts of both the public and the participants, be they amateur or professional. My best wishes to the organizers, whose strong capacity for action I salute. I invite Montrealers to come out in droves and encourage the marathon runners to whom I wish the best of luck.

Denis Coderre Mayor of Montréal

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

ROCK ‘N’ ROLL MARATHON SERIES

5 Race-Day Don’ts

Spoiler alert: You’re going to have a blast race morning no matter what! But keep this advice in mind to make sure common mistakes don’t derail your day. BY DUNCAN LARKIN | PROVIDED BY COMPETITOR MAGAZINE

ace morning is typically a time when your nerves are on edge. A good way to ensure you’re as prepared as possible is to know what not to do from the time you wake up to the moment when the gun sounds. Keep these five “don’ts” in mind next time you’re getting ready to take the start line: 1. Don’t starve yourself. Coach Dennis Barker of Team USA Minnesota suggests setting your alarm for about four hours prior to the start of your race so that you can have a light breakfast. “For a longer race, where glycogen depletion may be an issue, remember the glycogen in your liver is depleted even while sleeping,” he says. Alicia Shay, an internationally competitive trail runner and coach, agrees that proper fueling is key the morning of and suggests practicing in training what you will eat on race day. “You will want to know that those foods don’t upset your stomach,” she cautions. 2. Don’t start the race with cold legs. Even if you’re running a marathon, do

some sort of warm-up before the race. “Your warm-up is a time to prepare both your body and mind for your best effort,” says Barker. “While you’re jogging, doing drills and stretching, think about your race strategy and how you will execute it. You have probably already thought about it, but think about it again and commit to it.” Go to the line confident in your plan with determination to execute it, and be prepared to react positively to situations you can’t control. 3. Don’t forget a race-day plan. Heather North, coach of Revolution Running says that your race-day plan should include figuring out the time you need to get up, knowing exactly where to park, understanding the best way to get to the start line or your corral and allowing plenty of time to warm-up. “Race morning can turn into a stressful disaster if you haven’t allowed those extra 15-30 minutes to get everything in,” she says. Also remember that races can be chaotic affairs, so come into it with a flexible mind and expect that change will be the norm. Barker

points out that race management, course, and organization can change. Another thing that can change is the weather, so in your race-day plan, make sure you’re packing some cold, windy and hotweather apparel options in the event that the race-day forecast is wrong. 4. Don’t abstain from coffee and water. The last thing you need to worry about is a caffeine headache halfway through your race. If your body is used to it, it may not feel the same without it. Barker advises limiting your pre-race coffee consumption to one small cup. “You want to receive the benefits without getting too jacked up or having to go to the bathroom too much,” he says. Barker also recommends alternating between coffee and small amounts of water and/or a trusted sports drink that you’ve consumed in training. Don’t overdo it with the fluids. You want to be hydrated—not over hydrated. 5. Remember why you’re out there in the first place. Sure, you’ve put a lot of time and effort into training for the race, but remember, this is supposed to be fun! “Many runners are so focused on race morning and the results of everything that they forget to enjoy the day,” says North. “This has been a process of many workouts, long runs, sweat and sacrifice. Relish in the journey that has taken you so many miles. Enjoy the scenery, listen to the sounds and take in each experience along the way. It is a blessing to be able to run, so soak it in!” Shay concurs, saying, “Running and racing is a wonderful gift and nothing that should cause too much anxiety.”

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

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How to be the best race day spectator PROVIDED BY WOMEN’S RUNNING

pectators are a huge part of the racing experience- with so many people lining the streets, it is just as important for spectators to prepare for race day as it is for the athletes themselves. We have put together a list of the top tips for spectators to remember that will be sure you give their runner that extra kick they need! Map Out Your Cheer Stops: Just as a runner studies the course map, it is important for spectators to do, as well. Talk with your runner: where on course do they think they will need the most support? Planning ahead so your runner knows where to expect you gives them that added motivation to keep putting one foot in front of the other. Can you be at multiple points on course? Pointto-point courses require some additional planning, but it can be done. Have Supplies For Your Runner: You can never be too prepared. It is always good to have a bag for your runner— complete with clean, dry clothes for the end of the race—for any of those ‘emergency’ needs should they arise on course. Water, shot blocks or Gu, vaseline and band-aids are just a few of the essential items to make sure you have on hand, should your runner miss a water stop or need some quick aid that doesn’t require the on-course medical tent. Make Sure You’re Seen And Heard: This isn’t like junior high, where your

child is embarrassed by your yelling and waving goodbye from the car at school drop-off. Make sure your runner knows you are there! Many spectators will make customized shirts, signs and have plenty of bells or noisemakers so their runner— and the thousands of others out on course—feel love and support on race day. This is a huge accomplishment! Cheer them on in style. Prepare For Photo Ops: You can take great photos of your runner, even with an iPhone. When planning out where you’ll be on course, it is best to let your runner know what side of the road you plan to be on. This will help when passing off supplies or taking photos. For the best chance at great photos, you should try out some test shots on other runners as they pass to get a feel for positioning. Also, wait until your runner fills the frame completely of your camera so they are not too far out of the shot. Designate A Post-Race Meeting Area: The end of the course can be chaotic as runners get their medals, pass through the finisher’s chute and begin to reunite with loved ones. Choose a post-race meeting place in advance in case of spotty cell service and unexpected swarms of people. You meet up safely at the end of the race and can effortlessly head out to celebrate your runner with some fuel in the form of food and drinks!

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Rules for Your Race Recovery BY STEPHANIE CAJIGAL | PROVIDED BY WOMEN’S RUNNING

cold too quickly hypothermic symptoms can develop like shivering, stumbling, confusion.” 45 Minutes: Stretch Now is the time to start stretching— gently. Perform stretches that feel good (not painful). Make sure to target all big muscles groups (hips, hamstrings and quads), as well as any areas that have caused you discomfort in the past. 90 Minutes: Take an Icy Bath Plack recommends stepping into a bath for 10 minutes to decrease muscle inflammation. While this is often called an “ice bath,” you don’t need to use actual ice cubes. Simply fill your tub with cold water (54 to 60 degrees). Avoid hot tubs or saunas as heat will increase the inflammation that’s making you feel achy. 2 Hours: Power With Protein Now that your stomach has settled, enjoy a full meal. But forget that big bowl of pasta— your body needs protein in order to repair tissue damage. An ideal post-workout meal includes 10 to 20 grams of the musclebuilding nutrient. Runners over 40 should shoot for the higher end of this range as age affects the body’s ability to stimulate protein synthesis without fuel.

ard workouts should make you a better runner. But if you disregard proper recovery, intense efforts have the opposite effect. Instead of faster times at your next event, you end up with tired legs on their way to injury. “After a challenging running effort, your muscles develop microtears,” explains Christine Hinton, a running coach based in Maryland. “This damage can be a good thing, because as they heal they become stronger—but initially, the muscles are weaker from the effort.” Hinton says it all comes down to what you do in the all-important post-workout window. Nurture the muscles and they’ll heal properly; ignore them and they’ll remain inflamed. Not sure how to treat your body after crossing the finish line? Never fear! Just follow this cheat sheet to treat yourself right after every tough run. What to do after. . .

5 Minutes: Walk it Out It’s hard not to be tempted to drop to the ground once your workout is finally over, but the best thing to do is to keep walking. If you stop and sit, your muscles will cramp, which will make you feel stiff later, explains Leigh-Ann Plack, physical therapist at the New York Hospital for Special Surgery. Walk (or jog slowly) for 10 minutes to keep the blood flowing. 10 Minutes: Refuel + Rehydrate Even if you’re not hungry, it’s crucial to get something in your stomach. John L. Ivy, professor of kinesiology at the University of Texas, recommends consuming both carbs and protein post-workout. “This is very important as it will reduce muscle soreness and bring about a faster training adaptation,” he says. Eat a small meal that has a 3:1 ratio of carbs-toprotein—think a peanut butter sandwich or a fruit and yogurt smoothie. Wash it down with plenty of water to prevent dehydration. 30 Minutes: Get Dry Change out of your wet clothes and dress for warmth. If you’re at a race, grab a space blanket to avoid a rapid drop in body temperature. Plack explains, “If you get too

1 Day: Rest Avoid vigorous exercise the day after a hard effort. Especially if you raced or performed a very tough run, take the day to rest completely. The most strenuous thing you should do is stretch. “When you ask your muscles to work hard, they will potentially break down a bit and tell you ‘I’m sore and hurt,’” Plack says. “Make sure your muscles are relaxed and you are getting enough rest to allow your body to heal itself.” 2 Days: Get Hands-On At this point, your muscles will start to feel less tender. Treat yourself with a massage to encourage drainage of waste products within the muscles that can cause spasms and soreness. Another option is to perform a DIY rub-down using a foam roller or massage stick. 3-4 Days: Recover Actively How long you choose to take off before starting to run again depends on the intensity of the workout or race as well as your goals and fitness level. In the meantime, light cross training will improve blood flow and reduce soreness. Ease your body back into exercise with low-impact workouts like yoga, easy cycling, walking or swimming. When you are finally ready to run, go slow, keep the distance short and opt for soft surfaces like a trail or track.

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A MESSAGE FROM THE LONGUEIL MAYOR

Dear runners, Longueuil is pleased to be associated with the Montréal Oasis Rock ’n’ Roll Marathon & ½ Marathon. To mark this major sporting event, we are very proud to welcome YOU to Longueuil, where physical activity and health are top priorities. All 20,000 of you registered for the marathon and half-marathon are true ambassadors for living a healthy, active lifestyle. CONGRATULATIONS on your dedication and hard work. HAVE A GREAT RACE! I hope it’s filled with memorable moments—especially the one where you cross the finish line with pride! Good luck!

Mayor of Longueuil

ROCK ‘N’ ROLL MARATHON SERIES

Things to Do in Montréal

This year is Montreal’s 375th anniversary, and there’s so much to do! Check out our favorite attractions Mount Royal – Inaugurated in 1876 and designed by landscape architect Frederick Law Olmsted, of Central Park in New York fame, Mount Royal is a popular destination for locals and tourists alike. You may even recognize its famous cross from the 10 km medal design, voted on by runners like you!

Plateau-Mont-Royal – Take a stroll on eclectic Mont-Royal avenue, and explore the hidden green alleys if your dare. Or visit the hip Mile-End neighbourhood to discover local artists and unique coffee shops. Don’t forget to pass by famous Fairmount or StViateur bagel while you’re there!

Old Montreal – With European-style buildings dating back to the 17th century, Old Montreal has cobblestone streets, cultural landmarks, museums, and sidewalk cafes and restaurants galore! While you’re there, rent a BIXI share-a-bike to stroll the Lachine Canal, and stop for lunch at the Atwater Market.

Notre-Dame Basilica – Built in 1656, the Notre-Dame Basilica is Montreal’s oldest Catholic church, famous for its stainedglass interior, which chronicles the city’s history.

Get out of town – September is a great time for apple-picking, and there are so many apple orchards to choose from nearby! Visit Saint-Joseph-du-Lac just North of Montreal, or Rougemont or Mont-SaintHilaire in the Montérégie region to find the juiciest apples and other local products.

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TOURPASS 3-PACK: Run any 3 Rock ‘n’ Roll Marathon Series events in 2017 Priority entrance line to the Health & Fitness Expo on all days at US & Canadian races Priority line at the Brooks Merchandise store at select events 2017 TourPass Lanyard providing access to exclusive discounts and offers from Rock ’n’ Roll Marathon Series partners and vendors Exclusive TourPass Vanity Bib at all Rock ’n’ Roll Marathon Series events Access to a TourPass information booth at select events in the US & Canada Chance at receiving FREE giveaways including: Rock ’n’ Roll Marathon Series gear, VIP Upgrade, and more.

TOURPASS GLOBAL: Run any Rock ‘n’ Roll Marathon Series event in 2017 Priority entrance line to the Health & Fitness Expo on all days at US & Canadian races Priority line at the Brooks Merchandise store at select events 2017 TourPass Lanyard providing access to exclusive discounts and offers from Rock ’n’ Roll Marathon Series partners and vendors Exclusive TourPass Vanity Bib at all Rock ’n’ Roll Marathon Series events Access to a TourPass information booth at select events in the US & Canada Chance at receiving FREE giveaways including: Rock ’n’ Roll Marathon Series gear, VIP Upgrade, and more

Nice to meet you, we’re KIND.

Official partner of the Rock ‘n’ Roll Oasis Montreal Marathon & 1/2 Marathon

ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

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Maui Jim Ambassador Meb Keflezighi knows first hand the challenges of long distance running. There’s no better feeling than crossing that Rock ‘n’ Roll finish line. Enhance your view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the Rock ‘n’ Roll Expo! www.mauijim.com 28

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Created respectively in 1981 and 1991, LigneParents and Teljeunes are free and confidential intervention services. They are available at any time by professional speakers to all young people and parents of Quebec. Established in 2010, Tel-jeunes Foundation’s mission is to financially support the Teljeunes and LigneParents services to ensure sustainability. Children should never feel lonely. ROCK ‘N’ ROLL OASIS MONTREAL MARATHON & 1/2 MARATHON | 23-24 SEPTEMBER 2017

Thank you to our sponsors!

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