GREATSWIM.ORG/EAST

JOHN WEST GREAT EAST SWIMRUNRACE MANUAL

SATURDAY 22 JUNE 2019

INTRODUCTION TO SWIMRUNSince its inception in 2006, SwimRun has become a popular choice around the World for endurance athletes and is now the fastest growing endurance sport in the UK. The concept was born in Sweden, following a drunken bet among friends as to who could better navigate 20 islands and 75k of the Stockholm archipelago. Runners and swimmers from across the UK, and triathletes seeking a change from the traditional triathlon format will enjoy stepping up to a new challenge. Based on teamwork, passion, and closeness to nature, teams of two embark on a seamless journey across the landscape, taking on land and water, as they navigate their way around the course.This outdoor running and swimming challenge is the new benchmark in adventure races. Not just for endurance athletes, the most important things you need are a sense of adventure, some determination and a lot of fun!

SwimRun is about enjoying the landscape we are lucky enough to inhabit. The rules are about being courteous and respecting the environment, and in this case the ‘race’ comes second. Many land-owners have kindly given permission for this event, and we want to repay their faith. We take on the challenge as it is presented to us, and we leave no trace.

Read on for more details of the adventure that awaits. Best of luck and we look forward to seeing you in June.

THE COURSE The course is approximately 11km with 4 swims and 3 runs: Swim 1 (800m) – follows the outward section of the John West Great East Swim course. Run 1 (2.5km approximately) - quick and flat through grassland and light woodland. It is primarily a hard-packed surface with softer areas under trees. Swim 2 & 3 (300m approximately) – swim across the lake (west to east) starting from Tattingstone Park. Run 2 (4.5km approximately) - undulating, sweeping run on a variety of surfaces, includes three steep descents and several climbs. Run 3 (2km approximately) - gently undulating packed sand cycle track and path between farmland and the water park. Path follows the contours of the reservoir. Swim 4 (700m approximately) – swim across the lake, re-joining the Great East Swim course to the finish at Alton Water Sports Centre.

TIMETABLESATURDAY 22 JUNE07:00 Site opens10:00 Check-in opens (Start Area)10:15 Event briefing (Start Area)10:30 Event Start

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1. RUN SECTIONS • The route will be clearly marked with directional arrows at

regular intervals. The course will also be marshalled. If a marshal asks you stop for any reason please do so. The most likely reason is so that we can capture your number enabling us to track you around the course or because of a vehicle movement

• Litter: Anyone dropping litter on course will be asked to leave the race. We need to respect the environment we are privileged to be in.

• Giving Way: We are sharing all trails with the general public, and we want to be a courteous event. If needed please step aside and let others pass, anyone seen to be disrupting other trail users will be disqualified.

2. SWIM SECTIONS • All swims will have clearly marked entry and exit points,

with a bright orange flying banner. They will also have a marshal at both entry and exit too.

• Swim hats can be stashed in your wetsuit or anywhere else you like for the run sections, as can your goggles. However you will not be allowed entry into any swim section until you are clearly wearing your swim hat. You are welcome to wear your own hat for warmth.

• Pull buoys and hand paddles are permitted. In Case of Difficulties:

• There will be safety cover on all the swim sections. If you get into difficulty roll on your back and raise one hand and they will come to your assistance.

3. FEED STATIONS

• A feed station with CLIF Bars and Bloks will be located at Tattingstone Park. You will pass this point at the end of Run 1 / Start of Swim 2 and again at the end of Run 2 / start of Swim 3.

4. CUT OFF TIMES • There is no cut off time for this event.

5. SAFETY

• 10m Rule: Marshals will be checking that everyone obeys the 10m rule at all times. You must be within 10m of your team mate, and if you are not then you will be removed from the race. There will be no warnings or second chances. This applies to the Swim and Run sections. Tethers are allowed.

• Assisting Others: Whilst this is a race our first priority is safety. If you come across a team who are having an issue please make completing the race your secondary focus and offer assistance. This may mean running ahead (or back) to the nearest marshal point to summon support.

Bibs: You will be given a SwimRun bib at Check In. This needs to be worn as the outermost garment. You may take it off to adjust garments but it must be put back on before you continue.

6. MEDICAL

• Medical Cover on the routeThere are plenty of first aiders on the route, as well as paramedics and doctors. If you have any issues, however small, please just ask the nearest marshal. The best place for minor ailments to be looked at are at the feed stations. • Managing your temperatureAlton Water in June could provide a wide range of weather conditions.On one hand if it is hot, you may need to strip your wetsuit down to the waist, and remove your hat for the run sections, but equally on a cool day cold could be the enemy. Hypothermia can occur in relatively warm waterparticularly in very thin or weaker swimmers. Frequent transitions from swimming to running over fells in possible inclement weather, then further swimming will hasten this process. Swim sections later in the course may feel colder than initial ones due to the depletion of carbohydrate stores.Make sure you adhere to adequate, frequent fuelling whilst observing yourself and your team mate for signs of hypothermia (confusion, slurred speech, co-ordination problems, excessive irritability).• Minor issuesMake sure minor issues are addressed as soon as reasonably practicable. What may seem like a trivial blister/sprain/strain initially will likely develop into an issue which could affect you as the race progresses. Cover all cuts and abrasions, however minor, with sticking plasters. You should consider not swimming if you have deep cuts.• Knowing when to stopIt is important you know your limits, and know when it’s wise to stop. Consider your environment and the possible need for rescue if you get into difficulties in a remote location. Utilise the feed stations as a checkpoint to assess your current condition and ability to continue.• Sun creamPlease make sure you are wearing water resistant sun cream with enough for re-application depending on weather forecast. Put some in a clear sealable bag and carry it in your wetsuit.• Paramedics and the right to prevent participants

continuingAlthough you may feel ok to proceed, Paramedics have the final say on your condition and your ability to continue. We have your wellbeing at the centre of our decisions.

IMPORTANT: Both team members must be fit enough to complete the course as individuals will not be permitted to continue alone if their team-mate has to stop.

7. TIMINGS / HOUSEKEEPING• Pre-Race Briefing: Will take place at 10:15 in the Start

Area. Attendance is mandatory.• Race Day Arrival: Please arrive on site early to be ready

for the. event briefing and check-in.• Site Opens: 07:00, changing, baggage and toilets will all

be available, as will customer services should you have any issues. please check your kit the night before the event.

• Check In: We will ‘check you in’ to our safety and timing system at the start. We will then check you out at the end of the event at the finish line. It is crucial that should you retire at any point on route you notify us, so we can check you out and we are not looking for you at the end of the day.