Welcome to the 9th Wellfleet Sprint Triathlon!
Wellfleet is so special: both as a village and as a setting for a triathlon. You’ll find a friendly, easy-going atmosphere and a lot of good karma! Try to remember to have fun — that’s the only way to do this event! And it’s all for good causes: WOMR Community Radio (92.1 FM) and the Outer Cape Health Center.
Race day is Saturday, June 1 2019. This Athlete’s Guide contains all of the information you will need to be prepared to compete. Please take the time to carefully read both the guide as well as any possible updated race information on the race website and the New England Endurance Events Facebook Page.
Good luck at the race and we’ll see you at the finish line!
Kathleen Walker , Race Director
John Braden, WOMR Community Radio
I don’t want to read this entire webpage. What’s the essential stuff?
Okay, non-owner’s-manual users, here’s the Quick Start…
WHAT DO I NEED TO REMEMBER BEFORE I LEAVE HOME? – Besides goggles, a bike and helmet and running shoes? YOUR DRIVERS LICENSE OR OTHER ID. And if you’re a USAT annual member, your membership card!
NUMBER PICK-UP OPENS WHEN AND WHERE? – Saturday morning at 6 am on the beach at Wellfleet’s Long Pond.
I CAN BRING A FRIEND WITH ME TO SIGN UP AND RACE, RIGHT? – No! The race sold out two months ago. There is no more room on the beach!
WHERE DO I PARK? – Note: no parking at Dunkin Dounts this year! Park at the Wellfleet Elementary School on Lawrence Road — either right next to the school, or in the parking lot across the street. If that parking lot is full, drive into the village (from the school: turn right out of the parking lot, then right onto Long Pond Rd., then right onto Main Street) and park at the Wellfleet Congregational Church (back lot). Our “Funk Bus” will pick you up!
WHAT NEXT? – Bike or walk in to Long Pond or take the shuttle bus. That’s your only option. There will be no parking any closer to the venue. Click for the race start and finish.
WHAT TIME DOES THE RACE START? – 8 am
SCOUTING THE COURSE BEFOREHAND – The swim starts and ends at the Long Pond public beach. Small (yellow) marker buoys will be placed out there in the days leading up to the race. It will be a triangular course. You can bike the course anytime (follow the course map below) but be aware of vehicle traffic on the curvy roads. Same for the run. Bike course is 2 loops. Run is only 1.
WHAT WILL BE THE WATER TEMPERATURE? – Fortunately, Long Pond is one of the earliest of Cape Cod’s ponds to warm up each spring. At 8am on Sunday, May 26 the temperature was 65 degrees. Expect race-day temperature between 67 and 70 degrees.
SWIM WAVES – 3 minutes apart starting at 8am:
Wave 1: Men 39 years old and under
Wave 2: Men 40 and over
Wave 3: Women 39 years old and under
Wave 4: Women 40 and over, plus Relay Teams
IMPORTANT: We follow “USAT years,” meaning your age for purposes of this event is your age on Dec. 31 of this year.
HEADPHONES, WIRELESS HEADPHONES, EAR BUDS, BOOM BOX? – No!!!
WEDNESDAY, MAY 29
5 pm: In past years this has been the deadline for online registration. This year, however, the race is full. Tell your disappointed friends to plan ahead next year!
Approx. 2pm: The swim, bike and run courses will be marked well enough for scouting of the course by participants
SATURDAY, JUNE 1
Before you get in your car to head to the venue!
- Each pre-registered participant MUST have both a photo ID and an annual USAT License (or purchase a one day license morning of the race. See USAT section below for details)
- If you do not have an ID you pre-registered athletes WILL NOT be given their race materials
- You will not be allowed to pick up another participant’s race materials. This includes relay teams — all members of the team must be present
**PLEASE NOTE: NO EXCEPTIONS WILL BE MADE**
Parking & directions:
Note: no parking at Dunkin Donuts this year!
GPS: The Wellfleet Elementary School is located at 100 Lawrence Road, Wellfleet, MA. Park at the school or the lot across the street.
Overflow lot: The back parking lot of the First Congregational Church of Wellfleet, 200 Main Street, Wellfleet. Ride the “Funk Bus” in or cycle your bike! Head left out of the church parking lot and then make a left onto Long Pond Road. Keep following to Long Pond (about one mile).
Do not park alongside Lawrence Road unless in a designated parking spot. It’s part of the course! Do not park anywhere along Long Pond Road.
Friends/family coming to watch: If they are arriving before the race starts they may park at the elementary school and walk to Long Pond or ride the Funk Bus. If they are arriving after the race starts, they will not be able to park at the school. They best park at the Wellfleet Congregational Church (parking lot behind town hall) and walk east on Main Street to Long Pond Road, then walk along the RIGHT SIDE to the intersection of Lone Pond and Lawrence, where they can watch the bike leg until all cyclists are off the course. Then they can walk to the race site.
Click the image for a larger map.
Obtaining your race materials:
- Ensure you have a Photo ID & Valid USAT Card (if applicable) with you prior to your arrival. If you’re not an annual USAT Member bring an extra $15 just to be safe.
- Present your Photo ID and valid USAT Card (If applicable) to the registration volunteer. If you need to sign a waiver or still owe $15 for the annual one-day license, you will handle it right there.
- Once you have your race number materials, which contains numbers, timing chip and a swim cap (with your corresponding swim wave assignment), then proceed to the T-shirt/Goodie Bag pickup.
- Present your race materials to the T-shirt volunteer as it will show what size T- shirt you ordered. Collect your T-shirt & Goodie Bag and you’re all done. Note: you will not be able to switch T-shirt sizes until AFTER the race. What you ordered is what you will get. Swaps can be made after the race on race day only, as this is to ensure everyone receives the T-shirt that was ordered, and that any extras will then be used to swap out sizes.
Nervous about the swim? Ask at the swim cap table for a RED swim cap. This will signal to our lifeguards to keep a closer eye on you!
What to do with your race numbers and timing chip:
Your race packet will contain two race numbers and one swim cap.
- Bike frame number: This looks like a decal. It’s a bike frame number. Remove the backing and place this decal on the top bar or seat post of your bike frame.
- Running bib number: This looks like those numbers you see at any running race. Using safety pins (available at registration table), affix this to the front of your shirt or shorts. (Tip: many triathletes use “race belts” to which they affix their bib number and place it with their belongings in the transition area until they start their run. These belts are available online from triathlon merchants). While you can display your number for the swim and bike if you wish, it must be worn on the run and displayed on the front of your person as you cross the finish line.
- Timing Chip: The timing chip will be located in the same packet which you picked up at registration containing your numbers and swim cap. You must leave it on for the entirety of the event. It needs to be returned to the timer when you cross the finish line and before you leave the post-race chute. If you’re wearing a wetsuit, affix the velcro ankle strap so it is underneath your wetsuit so it will not tear off — or tear your wetsuit — when you prepare for the bike ride. Relay teams only: At each stage of the race, the teammate who has just finished a leg hands off the chip to the teammate who will compete in the next leg, who must affix it to his or her ankle. A volunteer will collect the chip at the finish line. These chips are expensive: unreturned timing chips will require a charge to your team of $75
- Swim cap: This cap MUST BE WORN during the swim portion of the event. Please note: our swim caps are made of latex. If you are allergic, please bring your own cap in a color other than black, brown or dark blue.
Transition Area: This race has a very small transition area, due to the unique layout of the grassy park above Long Pond Beach. Some athletes have preferences as to whether they’d like their bike and gear located toward one end of a T area or another. But don’t worry: we have laid out the T area so that everyone has to run or walk the same distance by the time their race is finished
- Athletes only: no spectators or coaches.
- Your bike MUST be placed on a rack. Six bicycles fit on each rack. If the bike cannot fit, see a Transition Captain wearing a bright “New England Endurance” T-shirt.
- Please keep your gear within a small area next to/underneath your bike so that other athletes can also have room.
Swim: It’s right there, in front of you. A triangular course which you will swim counter-clockwise.
Bike: The course is two loops and measures 10 miles. While the police will make their best effort to keep it closed to traffic, there is always the possibility of a stray car, walker or animal appearing out of nowhere — so beware! After swimming, your body may be colder than you may have thought for a bike ride in early June, so consider an extra layer. You do not mount your bike until you reach the designated area OUTSIDE of the transition area. Your helmet chin strap must be securely fastened BEFORE you remove your bike from the rack, until AFTER you return your bike to the rack. Stay to the right except when passing. Be careful of the tight turns! Athletes have misjudged their speed around corners; better to be safe and work hard on the straights instead. There is one steep downhill early on the bike route: be careful! Despite the best efforts of local authorities and race staff, sand continually creeps out on the road every time a car exits an adjoining dirt road: be alert! We enforce the USAT Triathlon “no drafting” rule. Marshals are positioned at spots throughout the course.
Run: The course measures 3 miles. From the transition area follow the green cones up the hill toward the Atlantic Ocean. Pace yourself, as the hill continues for quite a while but at least you know it will be downhill coming back! The turnaround is on Ocean View Drive a bit after you pass Cahoon’s Hollow Beach (and the Beachcomber). There you will find a water station. Remember: use of headphones for any reason — iPods, cell phones — is not allowed.
Relay teams procedure:
Race Materials Pickup
- All Team Members MUST be present to pick up their Race numbers, T- shirts, and Goodie Bags. (Sorry it’s not our rule & an inconvenience but it’s one that we will not make exceptions due to this event being USAT Sanctioned)
- Your Team will receive one set of race numbers, as it contains your Swimmers cap, Bikers frame number, and Runners bib number
- Everyone in your team will get their own T-shirt & Goodie Bag
- You will only receive one Timing Chip, which each of you will exchange to each other as you complete the race.
- Body Marking: Everyone in your team must be body marked
- TIMING CHIP: The timing chip will be worn by all the relay team athletes. Timing Chip Location: Swimmer = Ankle, Biker = Ankle, Runner = Ankle.
- The timing chip will be passed between your Relay Teammates inside the transition area, at your designated spot. The biker will be waiting at the bike (Keep on the rack until the chip is transferred) for the swimmer to enter transition and switch the timing chip. The runner will also be waiting inside transition (again at your teams bike rack location), for the biker to enter and make the switch (Please rack your bike prior to transferring the timing chip to the runner).
Depending on the spring rains, those little buggers may pop up around the area of Long Pond early on race morning. Our tip: spray yourself with insect repellant before you head over to the beach!
Thanks to Wheelhouse Bike Co. (48 Crowell Rd. Chatham) for providing on-site mechanical support for our racers. Something up with your bike? They can help…an expert mechanic will be on duty. Labor is free but bring cash for parts, tubes, tires etc.
While we’re on the topic of your bike, check your brakes before the race. There are a few steep downhill sections on the course.
The awards ceremony is tentatively scheduled for 10am. For the triathlon, Medals are presented to the top competitors in each age group (both male and female) as well as top overall winner and top relay team – 3 deep!
Those who cannot remain for the ceremony may receive their award by visiting the New England Endurances offices (39 Eldridge Rd. Brewster) during normal business hours or by making arrangements with the race director IN ADVANCE to pick up at the Hyannis Triathlon on June 15.
After the race, grab a towel and join certified yoga instructor Terry Walsh on the beach. It’s the perfect way to warm down those hard-worked muscles, clear away lactic acid — and clear away your mind as well! Terry is an instructor at both the Boston Athletic Club in downtown Boston and Glow Yoga in Eastham here on Cape Cod — and a top triathlete as well.
Volunteers, and our cause.
Volunteers: Many people will be giving up their Saturday morning to assist you at the race. Except for times when you’re out of breath, please remember to thank them!
Our Cause: Please remember what this race is for: to raise funds for WOMR, community radio on Cape Cod. Another beneficiary is Outer Cape Health Services: providing needed medical assistance to local residents and visitors. Donations in addition to your race fee are always appreciated.
A penalty! What, me?
We all want a safe, fair race. No one likes to receive a time penalty, and the race officials understand that…but again, we all want a safe, fair competition. So please note:
Officials will traveling along the bike course.
Officials will be placed at strategic positions on both courses including transition area, bike mount and dismount.
Please read the rules below to keep your finishing result clean!
1. Helmets: Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanctioned events. Helmets must be worn at all times while on your bike before, during, and after the event. Penalty: Disqualification
2. Chin Straps: Chin straps must be buckled at all times when on a bicycle — including when the bike is off the rack and in your hands while standing, walking or running with it. DO NOT unbuckle your chin strap unless you are off your bicycle and it is placed back on the rack. Penalty: Disqualification if on the course; Variable time penalty if in transition area.
3. Outside Assistance: No assistance other than that offered by race and medical officials may be used. Triathlons are individual tests of fitness. Penalty: Variable time penalty
4. Transition Area: All equipment must be placed in the properly designated bike rack. All participants must return their bicycles to an upright position in their designated bicycle rack. No person shall interfere with another participant’s 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. Cycling Regulations:
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 passing anyone and interfering with other cyclists attempting to pass.
Overtaken: once passed, you must immediately exit the draft zone from the rear before attempting to pass again.
Penalties: Variable time penalties
6. Course: All competitors are required to follow 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 center line for ANY reason. Cyclists must obey all applicable traffic laws at all times. (It is for your safety that you do not cross the Yellow Line, especially on corners!) Penalty: Referee’s discretion
7. Unsportsmanlike Conduct: Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden. Penalty: Disqualification (This is a family environment and any language of this nature will NOT be tolerated.)
8. Headphones: Headphones, headsets, walkmans, ipods, mp3 players, or personal audio devices, etc. are not to be carried or worn at any time during the race. Penalty: Variable time penalty (Please do not break this rule as it is considered a major safety violation and is subject to police stoppage and a traffic citation on the bike course)
9. Race numbers: All athletes are required to wear race numbers at all times during the 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, Disqualification and one year suspension from membership in USAT for transferring a number without race director permission.
10. 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 degrees 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, however that participants who wear a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.
11. 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. Please do not litter the course with water bottles, gel packets, or wrappers. The community has supported this event for years and your responsibility in keeping the course clean will help to ensure that this event continues. Penalty: Variable time penalties
For a complete list of rules, please refer to the most up to date USA Triathlon Competitive Rules at: http://www.usatriathlon.org/resources/about-events/rules
MOST IMPORTANTLY: BE SAFE, TREAT YOUR FELLOW RACERS AND VOLUNTEERS WITH RESPECT, AND HAVE FUN!!!