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SECRETS of Body Marking and

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Skeese Greets Iron Girl Triathlon Event Guide June 8, 2014

2 | Skeese Greets Womens Tri

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For more info, please visit:www.SkeeseGreetsTri.comComments & suggestions:info@Skeese.com

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Dear Friends:Welcome to the 2014 Skeese Greets Iron Girl Triathlon! Were excited to have you here and hope that you have an awesome time at this 8th Annual Event.

As you may have noticed, weve com-bined forces with Iron Girl this year. Were happy to have two great names behind one fun womens only triathlon! Youll get 300 meters of swimming, 11 miles of cycling and 2 miles of running in the Texas Hill Country! In addition to a safe and fun event, youll get a tech tank top, custom water bottle, a post-race meal, plus, dont forget to grab your finisher medal when you cross the line and stick around for a free massage from Advanced Rehab, beer in the party bus, samples, other treats and give-aways. This year well feature a t-shirt launcher, so get ready to catch some swag!

Congrats on your endeavor to be a healthy and fit traithlete! Thanks for joining us!

Skeese Greets Iron Girl StaffAnnouncer: Logan DelawareAthlete Services: Richelle CriswellBike Course: Barrett Criswell & Mark KendallChief Bike Mechanic: James BalentineDirector of Marketing: Stacy KeeseHead of Transition: Angie BalentineJack & Adams Bicycles StaffMedical Director: Dr. Martha PyronOperations: Dan Carroll & Jack MurrayPhotographers: Liz Kreutz, Ed Sparks,Tom MarekRace Manager: Tim Stansbury and Stacy KeeseRun Course: John ChungSecurity: Danny HinkleSite & Supply: Mark Lindsay, Kirk BlanchardSite and Supply Manager: Tim AcalaSite Team: Angie Balentine & Mark FosterSponsorship/Community Outreach: Tina ThomasStaff Wellness: Cindy Keese & Kathy MurraySwim Course: Brad Miller & Ben PhillipsSwim Start and Finish: Morgan CarrollTiming: Raul Najera, Meghan NajeraUSAT License: James ThomasVolunteer Coordinator: Stacy Farrugia

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6 Event Schedule

8 Equipment Check

9 How to Wear a Chip

10 Calendar of Events

10 Free Workouts

12 Rules & Penalties

14 General Advice 16 Maps

18 Venue & Directions

Weather Contingency PlanIn the event of foul weather, the start time of this event may be delayed by up to 1 hour. Should the weather conditions be unsafe for the swim, this event will be changed to a duathlon with distances of a 1 mile run, 11.1 mile bike, and a 2 mile run. The duathlon will use the same wave starts as the triathlon. If the weather makes it too dangerous for cycling, the event will become a 2 mile run.

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Multi-Sport Training for Women by Women

www.ToughCookies.com

Join Texas premier womens multi-sport training group and nd out what hundreds of women already know; Tough Cookies bring out the best in you! Whether you want to complete your rst triathlon,marathon or century ride, or achieve a personal bestat your next race, let us share our expertise and passionfor swimming, cycling, running, and healthy living and help you achieve your goals! So join us anytime and a have a great race!

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Bike Check In / Check OutBike Check In will only occur on the morning of the event. To enter the transition area each athlete must have (1) their race number affixed to their bike and helmet; (2) their athlete wrist-band on their wrist; (3) and they must be body marked. Body Marking will take place at the swim entrance side near transition. Bike Check Out occurs after the final cyclist has racked her bike and started the run. We expect this to be around 10:30AM. This rule is implemented to ensure safety and prevent theft.

Sunday, June 30th5:30AM: Parking Area Open (gates will be locked until then)6:00AM: Transition Area Open (J&A mechanics on duty for minor needs)6:00-7AM: Out of Town Packet Pickup6-7:15AM: Body Marking & Chip Pickup (if you have not yet received the chip)7:15-7:30: Yoga Warm Up by Yoga with Adrienne7:30AM: Transition area closes7:40AM: Pre-race meeting begins at swim start8:00AM: Skeese Greets Tri Start9:15AM: Finish Line Party Begins11:00AM: Awards Ceremony (tentative)

Wave Starts Please wear the swim cap provided in your participant bag.

Sustainable EventIt is a goal for our event to leave the venue in better condi-tion than when we arrived. This year each finisher will receive a custom biodegradable water bottle that can be re-filled with the Water Monster re-fill station. In addition we used green toilets and have recycling bins around the site.

8:00 AM 55 & Over 8:04 AM 50-54 8:08 AM 45-49 8:12 AM 40-44 (Last Name A-L) 8:16 AM 40-44 (Last Name M-Z) 8:20 AM 35-39 (Last Name A-L) 8:24 AM 35-39 (Last Name M-Z) 8:28 AM 30-34 (Last Name A-L) 8:32 AM 30-34 (Last Name M-Z) 8:36 AM 25-29 (Last Name A-L) 8:40 AM 25-29 (Last Name M-Z) 8:44 AM 25 & Under

Royal Blue Swim Cap Red Neon Green White Yellow Silver Purple Pink Red Neon Green White Yellow

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1. Check your goggles, check that the strap and nose bridge are not going to break on the start line or during the swim, check that the seals have not perished. If the lens is scratched consider a new pair for racing and keep the old pair for the pool.

2. Check your wetsuit for potential tears, check the seams are not frayed and likely to split, if so get it fixed in enough time. Also look for holes and cuts, these can be glued and stitched to prevent water entering the suit and to make the suit streamlined.

3. Check Your Bike. There is a lot to check here so if you don't know what to do, get down to your local bike store (and try to learn). Noth-ing is worse than athletes arriving at the pre race inspection needing a new frame or another wheel for safety.

4. Check your helmet, the plastic shell needs to be firmly affixed to the foam and the strap should not be frayed and needs to fit firmly. Check that there are no cracks or dents as these will likely not pass in a pre race check.

5. Check your running shoes. Look to see that they are not worn out of alignment or that the midsole is crushed. Also check that the elastic laces or the laces and toggles are working well. Check that they are washed clean and dry.

Before your triathlon, have a system in place to check your equipment. It is recommended that you start with what youll use first in the tri and work through to the equipment that you will use last.

Safety Pins(not included in bag)May be used to se-cure your race num-ber onto your shirt. They can be picked up at packet pickup.

Bib & Bike Numbers The large number included in your participant bag is worn after the swim and can be used with a race belt or pinned onto the front of your shirt. The sheet of stickers with numbers is for the bike portion of the tri. Place the smaller number on the front of your helmet. The Bike Frame sticker (with two numbers) can be folded over the top of your bike frame.

Latex Swim CapPlease wear the cap provided; it corre-sponds to your swim wave and serves as part of the event safety plan.

Timing Chip & StrapChip is attached to vel-cro ankle strap & se-cured to your ankle at all times during the tri.

Wristband Gets you into transition & is used to get food & beer at the after party. Yel-low is for those over 21 Red is for under 21.

x x x xx x x xx x x xx x x xx x x xx x x xx x x xx x x x

x x x xx x x xx x x xx x x xx x x xx x x xx x x xx x x x

Participant Bag Items These items should be given to you at packet pickup.E

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Technical Tank Top(not pictured)

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Spectators are welcome to roam the site and cheer ontheir friends and family members. There are very fewplaces that spectators will not be allowed. Please do notchallenge volunteers or jump fences. The volunteers arethere to help ensure the safety of the athletes. Spectatorsare not allowed into the transition area. Spectators arewelcome to help themselves to water. Some of our partnerswill also be giving away free samples. Official racefood and drink is for the athletes and volunteers only.

Spectators

Parking is available at Walter E. Long Park for everyone arriving before 7:30 AM. Decker Lake Rd will close at 7:30 AM and there is no parking available on-site for any vehicles arriving after 7:30 AM. There is first come first serve parking along Blue Bluff Rd. south of the park if you arrive late. Spots are very limited.

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Free Workouts @ Jack & Adams Bicycles

Keep going with your fitness goals! Join Jack & Adams Bicycles for free workouts all year long! Check out the schedule:

MON @ 5:30 PM: CORE Class ~1 hr @ J&AsWED @ 5:30 PM: CORE Class ~1 hr @ J&AsSUN @ 8:30 AM: SHOP Ride 30-50 mile group @ 17 to 20 mph. PLUS a 20 mile no drop ride. Mostly flat with some rolling hills and regrouping points. No drop 20 mile ride pace depends on the group. We wait for the final rider.

JackAndAdams.com for more info.

Jacks Generic Tri August 3

Do you want to recapture that simple, thrilling feel-ing brought on by participating in a great triathlon? Then Jacks Generic Tri is for you. Inspired by a time when triathlons were not planned around sponsor-ship, location or prestige but the joy of racing that you, the everyday triathlete, feel when participating in a safe, well-organized and, most of all, fun event.

Jacks Generic is now at Lake Pflugerville. This year it will host both a Sprint Tri and Intermediate Distance Tri. Register Today!

www.JacksGenericTri.com

Couples Tri, July 13A couple that swims, bikes and runs together, stays together. Friends, spouses, family members or almost strangers will form teams of two, combine their ages and register in the appropriate age group. Each per-son completes the triathlon and their times are com-bined for overall results. Although this event is designed for couples, indi-vidual participants are more than welcome. Only Val-entines Day punishes the singles.

Just like the Rookie Tri, Couples is held in Walter T. Long park. Participants will finish an 800 meter swim in Decker lake, an 11.1 mile bike around the lake that is completely closed to traffic, and an awesome run held entirely within the park. This sprint-distance tri-athlon is also a perfect goal to build your endurance after the Rookie Tri!

www.CouplesTri.com

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Imagine a world class triathlon held in the front yard of one of the most active and outgoing cities in the US. Imagine a large event with the atmosphere and intimacy of a small hometown race. Imagine biking down the most historic street in Texas. Imagine the fun.

TriRock Austin brings many of the features youve only dreamed of having at an event: a $5000 prize purse that pros and age groupers are eligible to win, live music on the bike and run course, and at the fin-ish line, free post race massage and ART, with over 20 therapists, free post race food, drink, beer, and treats, technical clothing & hats free in your packet. A multi-sport expo with over 30 vendors, with in-teractive games and prizes. An incredibly spectator friendly course. A challenging urban race course completely closed to traffic.

Plus a finish line party you wont want to end!

Trirock.competitor.com/austin

Come swim, bike and run on the most sce-nic course in the state. In the heart of the Texas Hill Country, Kerrville is a true triath-lon destination. Choose from sprint, quarter and half distance events during the two-day festival. If you have any little athletes on your hands, dont forget to bring them along for the kids fun run and activities.

www.KerrvilleTri.com

Pure Austin Splash & Dash Series

This 6 event swim-run series held April through September at Pure Austin Quarry Lake is the ultimate mid week workout. Held once a month on Tuesday nights (6/17, 7/15, 8/19, 9/16), the event is a 750 meter open water swim followed by a 3 Km run. A no hassle race for $15 and dinner is included! Dont wait to sign up. Every Splash-n-Dash for the last 4 years has sold out in advance.

www.Splash-n-DashSeries.com

TriRock Austin, Sept 1

Kerrville Tri Festival, Sept 27-28

+ COMMONLY VIOLATED RULES & PENALTIES1. Helmets: Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanctioned events. Hel-mets must be worn at all times while on your bike. This means before, during, and after the event. Penalty: Disqualification

2. Chin Straps: Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle.Penalty: Disqualification on the course; Variable time penalty in transition area only.

3. Outside Assistance: No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness. Penalty: Variable time penalty

4. Transition Area: All equipment must be placed in the properly designated and indi-vidually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designat-ed bicycle corral. No person shall interfere with another participants equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area.Penalty: Variable time penalty

5. Drafting: Keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds. Position--keep to the right hand side of the lane of travel unless passing. Blocking--riding on the left side of the lane without pass-ing anyone and interfering with other cyclists at-tempting to pass. Overtaken--once passed, you must immediately exit the draft zone from the rear, before attempting to pass again.Penalty: Variable time penalty

6. Course: All competitors are required to fol-low the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow cen-ter line for ANY reason. Cyclists must obey all applicable traffic laws at all times. Penalty: Ref-erees discretion

7. Unsportsmanlike-Like Conduct: Foul, harsh, argumentative or abusive language or other un-sportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden.Penalty: Disqualification

8. Headphones: Headphones, headsets, walk-mans, iPods, mp3 players, or personal audio de-vices, etc. are not to be carried or worn at any time during the race. Penalty: Variable time penalty

9. Abandonment: All personal equipment and belongings taken out onto the course must stay on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course.Penalty: Variable time penalty

10. Race numbers: All athletes are required to wear race numbers at all times during the

bike and run. Numbers must face the front and be clearly visible at all times. Numbers

may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete

that is not competing.Penalty: Variable time penalty for missing or altered number. Disquali-fication and one year suspension from membership in USAT for transferring a number without race director per-mission.

11. Wetsuits: Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 de-grees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group participants may wear a wetsuit at their own discretion, provided, how-ever that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.

For a complete list of USAT rules, please refer to the most up to date version at: usatriathlon.org/events/rules.aspx

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Here is a logical progression that you may want to go through when you get to the race site:

1. Arrive Early! A half hour won't be enough time to get everything done. Give yourself an hour, even more if you can, so that you won't be rushed.

2. If you did not pick up your packet before-hand, make sure you leave registration with: Race Number and pins, Swim Cap provided by race, bike frame number, and helmet num-ber.

3. You will need to get Body Marked. Make sure you pick up your Timing Chip and Vel-cro strap that gets worn around the ankle. You may choose to pick up your timing chip after you have racked your bike.

4. After body marking take your bike and gear with you to the transition area (the big fenced in area with the bike racks) and claim a spot of real estate for yourself. There's noth-ing worse than arriving with plenty of time to spare, but forgetting to rack your bike FIRST, and then ending up with little or no room to lay out your gear. You can 'rack' your bike by either hooking the seat over the top rail of the bike rack or by hooking the handlebars/brake levers over the top rail. The choice is yours - whichever works better for you. Take a look around to see what others are doing, and then follow suit. Once your bike is racked, you can drop your gear next to it - there should be time to lay it out neatly later. You can pump your tires up beforehand, or in the transition area - the choice is up to you. Please be con-siderate towards your fellow participants and do not hog space in the transition area. There should be enough room for at least 6 bicycles on each rack.

Now that your bike is racked and you have your stuff from registration, andif you arrived early enough, you should have plenty of time to get ready to race. Heres what to do next:

1. First off, you need to do something with that race number. You have to finish the race with the number on the front of your body, so you can either use the pins you were given to pin it to the shirt youll wear during the race, or you can use a number belt if you have one. The number must be worn during the run.

2. Next, organize your gear next to your bike. Its a good idea to have a towel on the ground to lie out your stuff. Make sure you have your bike shoes and running shoes laid out in the open with the laces open so they are easy to get into. Have your helmet either on the ground near your shoes or on your handlebars, with the strap undone so its easy to put on. A good idea is to have your helmet sitting upside-down with your sunglasses in the helmet. That way, you put on your sunglasses and then follow that with the helmet and its hard to forget ei-ther. Next to or underneath your running shoes you may want to place a hat for the run because the sun can get pretty hot by the end of the race. Make sure you have your water bottle(s) filled before the race as well.

3. You should be pretty organized by now so you can use any spare time to familiar-ize yourself with the flow of traffic once the race starts. Figure out where the swim finishes and where youll have to run to get your bike. Locate a fixed landmark (garbage cans may get moved) or count the number of bike racks to your bike, so that you dont get lost looking for your bike. Its like looking for a needle in a haystack if you dont have some idea where to start.

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(Continued from pg 14)

4. After the swim, you will enter the transition at one end and leave at the other. When you return you reverse things. That is, the bike starts and finishes at the same side of the transi-tion area, and the run goes out where the swim came in.5. It's also a good idea to do a walk or warm-up run of the start of the run course and finish. That way you won't get lost starting the run and you'll have some good landmarks as you near the finish line. It's always nice to know when you are nearing the finish line, so if you have some visual cues you'll be more comfortable. 6. The best advice for any new triathlete is to get to the swim start early and do a good warm-up in the water. The swim is often the most daunting part of a triathlon and open water swimming is different than pool swimming. When you can't see the bottom and there are no lane ropes people often freak out a bit and then they have trouble swimming. Factor in any trouble navigating and you've got a long swim on your hands. Take some time to get comfortable in the water and with the fact that you can't see as well. Practice sighting the buoys so that you won't get lost. The more time you spend getting comfortable, the less time you'll spend panicking.

If you are a weak swimmer or a beginner, please stay to the back of the pack. This not only keeps you from getting clob-bered, but it also helps those stronger swimmers get out of your way faster. One more point about the swim. You may see people at the race with wetsuits. You don't need to have a wetsuit to race, so don't worry if you dont have one. We will take the water temperature on race morning and let you know if wetsuits are legal. Check the USAT rule in this guide for more info.

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Join the J&A Club and get 15% off all High Five Eventtriathlons like the Skeese Greets! and thats just the beginning...

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Free Workouts at Jack & Adams Bicycles

Keep going with your tness goals! Join Jack & Adams Bicycles for free workouts all year long! Check out the schedule:

MON 5:30 PM: CORE/CALISTHENICS ~1 hr

TUE 5:20 PM: Run Group - All levels training for all distances welcome. Starting at J&As

WED 5:30 PM: CORE/CALISTHENICS ~1 hr

SUN 8:30 AM: SHOP Ride - Followed by tacos ~ 30-50 mile group at 17 to 20 mph. PLUS a 20 mile no drop ride. Mostly at with some rolling hills and regrouping points. No drop 20 mile ride pace depends on the group. We wait for the nal rider.

www.JackAndAdams.com

for more info

Want your time? Wear your chip correctly!

Bottom rails are in the air, this wont read!

Bottom rails against your leg, this will hurt!

Bottom rails are in the air, this wont read!

Bottom rails are against strap, you can read Chronotrack

18 | Skeese Greets Womens Tri

Free injury evaluation for all Texas Tri Series participants! Just call 512-467-1100 or email info@ATXrehab.com to schedule at any of our locations.

Locations Throughout Austin and Cedar Park. Quick recovery times with Active Release Technique and physical therapy.

Free injury evaluation for all Texas Tri Series participants! Just call 512-467-1100 or email info@ATXrehab.com to schedule at any of our locations.

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Youre not lost. Youre with us!

Registration and Info @ www.trailheadrunning.com

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