Race briefing

Shannon Blueway Adventure Race Race Briefing

The Shannon Blueway Adventure Race takes place on Saturday 02

nd

May at 1pm in Leitrim Village.

Registration This must be done in person and with a valid form of ID. nd From 10am – 12pm on Sunday 02 May 2015 at St. Joseph’s centre (beside the church) in Leitrim Village RACE DETAILS: (Total distance 40kms) • 7k canal run, along a flat course • 1k kayak or 800m SUP, sit-on-top kayak or SUP (Stand Up Paddle) boards are provided including paddles and buoyancy aids) • 25K cycle, on sealed tarmac roads • 3.5k trail run, 1.5k of this run is off road up Sheemore • 3k cycle on sealed tarmac road and finish with a 0.5k run

Wave and Wave Assignment: The race will be run in waves; the number of waves will depend on the number of entries. The wave st assignment will be based on anyone who have submitted their 7k runtimes by Friday 01 May with the fasted going first, for anyone signing up the morning of the race will be put into a the slower wave as we will have the waves and race numbers assigned.

Relay teams will start in the last wave.

Waves will be run every 10 minutes from 1pm Race Guidelines –General • Safety and race briefing will take place St. Joseph’s centre at 12:45pm • Bikes and helmets must be in place by 12:15pm at transition 1 (waterways marina) • Transition area will be open from 10am • Race numbers must be worn at all times st nd rd st st • There will be prizes for 1 , 2 & 3 male and female, 1 local male and female & 1 relay • In the individual categories, each participant is required to complete all stages of the race, failure to do so will disqualify you from the event.

• The entire route for the event is marked so please follow the signs.

• ROADS ARE NOT CLOSED so please be advised that “RULES OF THE ROADS” apply at all times.

• Please follow the instructions of race marshals and organisers at all times.

• (STRICTLY NO HEADPHONES TO BE WORN DURING THE EVENT)

7K Run Route Start from St. Joseph’s school in Leitrim village; keep to the right hand side of the road onto the footpath on the right heading towards Battlebridge, at the end of the footpath there will be marshal to direct you right along L7381 along the canal towards Drumleague bridge, cross over Drumleague bridge, there will be a marshal to direct you right onto a gravel footpath back along the Blueway, continue along the canal until you reach the R284 where there will be marshal to direct over the road onto the right hand side back towards Leitrim village, passing the start point towards, crossing a heavily marshalled area (Caution here as you are crossing the Carrick – Drumshanbo road – Gardai will be on duty at this point to direct and slow down traffic) cross the road when it’s safe to do so, keeping to the right hand side of the barriers down to the waterways marina

1K Kayak / 800M SUP Route You must wear and secure your life vest and helmet provided before getting into the kayak or SUP board.

On the slipway you will be guided into a sit-on-top single or double kayak or onto a SUP board please note this will be FIRST COME FIRST SERVED BASIS however you can wait for a kayak or SUP if you wish but beware there is no time out zone so your time will be still running.

The SUP course is 800m, out 400m keep to left around a marker buoy & canal marshal back on the left towards the slipway The kayak course is 1000m, out 500m keep to left around a marker buoy & canal marshal back on the left towards the slipway You will be assisted out of the kayaks and off the SUP board and you will remove your life vest and helmet before continuing

25K Bike Route (New Route) From the slipway follow the marshal instructions keep left along the barriers into transition 1.

When you enter transition you must put on your helmet before you touch your bike, you will not be allowed leave transition without your helmet.

The bike course is straight forward mostly flat with some small climbs, follow the signs around the route where each left turn will be marked.

You must not mount your bike in the neutral zone, exit T1 onto R280 (Carrick – Drumshanbo road) turn left towards Carrick, you can then mount your bike when you have crossed the MOUNT/ DISMOUNT LINE Continue on the R208 towards Carrick for 2.2k, take a left turn onto the R229 towards Drumsna passing Kiltoghert Co-Op you will be on this road for approx. 6.3k take a left turn at Garvey’s plant hire onto the L3431 towards Keshcarrigan for 9.3k be careful of 2 number left turns on this section of road turn left onto the R209 Mohill – Keshcarrigan road, following the instructions of the marshals only when it’s safe to do, continue for 1.8k into the village of Keshcarrigan taking a left turn at the T junction onto R209, following the instructions of the marshals (beware of oncoming traffic from the right only continue on when it’s safe to do so) take the next left turn onto the R209 (Carrick – Ballinamore Rd. beware of oncoming traffic from the right only continue on when it’s safe to do so) continue on this road for approx. 3.3k until you come to transition 2 (lock 13), dismount bike at the DISMOUNT LINE, cross the road when it’s safe to do so, following the instructions of the marshals and enter the transition area.

Helmet must not be removed until you have racked your bike.

3.5K Trail Run Route Out of Transition turn left continue for approx. 400m take a left again along the L7402 towards the base of Sheemore, there will be marshal to direct you right up Sheemore approx. (give-way to the runners coming down the hill) 750m off-road to the top touch the base of cross where we will have a race marshal recording race number and return safely down the hill, take care as runners come towards you, at the bottom of the hill take left turn and right turn back towards transition 2.

3K Bike Route When you enter transition you must put on your helmet before you touch your bike, you will not be allowed leave transition without your helmet.

You must not mount your bike in the neutral zone exit T2 onto the R209 crossed the MOUNT LINE Continue along the R209 take a right turn crossing the R209 when it’s is safe to do so, (Caution here as you are crossing the Carrick –Ballinamore road) heading towards Leitrim village dismount bike at the DISMOUNT LINE turn right into lock 16 leaving your bike on the grassed area.

0.5K Run Route Turn right back towards the village, route will be highlighted and marshalled crossing the finish line at St. Joseph’s Hall When you have finished we would ask you to clear the FINISH line area to avoid accident with people still racing

Relays Relay zones are located in transition 1 & 2 which will be clearly marked, you can only pass your timing chip to your relay partner whilst in the relay zone, and failure to do so will disqualify you from the event.

Facilities • • • •

Showers are available in Leitrim community field Refreshments will be served in St. Joseph’s community centre with light refreshments with Tea, Coffee and water available.

Ice bath Sports massage (please note this is on a first come first served bases)

Prizes st nd rd st st Prizes to 1 , 2 & 3 male & female, 1 relay, 1 local male & female home.

We also will have other prizes to all other participants on the day in an open draw.

Final week training tips...

• Keep training sessions short & high level of intensity.

• Recover adequately- ice bath/sports massage, swim/sauna.

• Stretch- 10 min daily stretching routine after light exercise.

• Chill Out- add an extra days complete rest to your training this week.

• Stock Up-eat adequate amounts of carbohydrates, protein and fats in the days before your event.

• Flush it out-hydrate well within the 24hrs prior to the event. 2-3 litres of water are adequate.

Tune Out- mentally refresh yourself this week, take your mind of training.

We want to thank you all for participating in the first year of the Shannon Blueway Adventure Race and hope you really enjoy the event.