Wild Rose Women's Indoor Triathlon - Lethbridge
March 5th, 2023
Lethbridge University - Horns Recreation
(4401 University Dr W, Lethbridge, AB T1K 3M4)
Here are some of the great things you'll get when you do the
Wildrose Women's Indoor Triathlon Experience:
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a professionally managed event by RnR Premier Events
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a supportive environment focused on success for all athletes from beginner to advanced
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a personalized race bib
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a commemorative finisher's bracelet
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post-race massage
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post-race smoothie
HOW IT WORKS
ARRIVAL: (30 minutes prior to your heat start)
When you arrive at the facility you will check-in and get body marked to identify you throughout the swim, bike and run. You will then meet your group leader and other heat members. Your group leader will stay with you the entire event and be there to ensure you know where you are going, offer helpful tips and advice, and extra cheers!
SWIM: (10 minutes)
This can often be the most nerve racking component in a triathlon. We promise we are here to assist you, make you as comfortable as possible, and ensure you are successful!
Before the swim, your group will head to the change rooms. You will get changed into what you will swim in (or even complete the entire race in), lock up the rest of your things (please bring a lock) , and use the washroom if necessary. You will then bring with your towel, swim cap and goggles onto the deck where you will line up and get organized into what lane you will swim in. There will be 4 swimmers per lane with swimmers of similar pace together.
*we will do our best to accommodate any requests to be in a lane with a friend.
With 2 athletes at either end of the pool, on the word go you will swim as many lengths as you can in the 10 minutes. You will swim in a counter-clockwise direction (lane rope will stay directly on your right). Keep track of your own laps or just swim - it is up to you. You are welcome to stop and rest as much as you want or need at the end of the lanes in the 10 minutes.
To pass someone lightly and gently tickle their toes, and AT THE END OF THE LANE they can stop and allow you to pass. They are not required, nor should they stop in the middle of the lane. If someone wants to pass you, please be courteous and stop at the end of the lane to allow them to pass.
There will be lifeguards and plenty of volunteers in the pool area, and your family and friends may watch and cheer you on from the stands!
TRANSITIONING FROM THE SWIM TO THE BIKE: (15 minutes)
YOU ONLY HAVE 15 MINUTES! And it's going to be a busy 15 minutes so you must move quickly and efficiently. You will be surprised how quickly 15 minutes goes by!
You will head back to the change rooms, dry off, put on any extra clothes, use the washroom if needed, and then walk the track area where the spin bikes are. You will then set up your bike and listen to instructions from the instructor, and the Wild Rose Women's Triathlon staff and/or volunteers.
BIKE: (20 minutes)
As mentioned you must have your bike set up within the 15-minute transition. The leader and knowledgeable volunteers, will help you set the seat height to the correct height for you.
An instructor will be leading you through a 20-minute fun bike workout along with great music! You must find the right mix of gearing tension and RPM (rotations per minute of your pedal stoke) to ensure you are putting in the proper effort. Any issues or questions, during the bike just put up your arm and a knowledgable volunteer will come assist you.
TRANSITIONING FROM THE BIKE TO THE RUN: (5 minutes)
It is a short walk from the bikes, to the track. Ensure you listening to your heat leader to notify you when your designated run time starts. You will file onto the track quickly when the run marshal tells you to "Go!"
RUN: (15 minutes)
You will run walk or run in the designated lanes on the track. The run marshal will notify you of which direction you will be running in. Run as many laps as you can in the 15 minutes. At 13 minutes we will be announcing "last lap"; please finish your lap and exit the track where specified.
Please be advised that the track is open to other members, so be courteous and kind to all others on the track. You may not have anyone outside of the event run or walk with you due to capacity limits.
POST RACE:
After the race, your group will meet to receive your finisher's bracelet, and get your smoothie. This will be a great opportunity to chat about the race with your group, family, and friends!
SPECTATORS:
We know that bringing friends and family to the event is special and important. Spectators are absolutely welcome at the Wild Rose Women's Indoor triathlon but please be advised it will be the swim and in between events that they may catch a quick hug and give you words of encouragement.
SWIM: This is the BEST spot for spectators to get to see you! They can see you the entire time and cheer you on.
BIKE: The spin bikes are on the track, and we cannot have spectators on the track area. There will unfortunately not be space outside or on the track area that spectators can cheer you on.
RUN: There will unfortunately not be space outside or on the track area that spectators can cheer you on.
What you Need
Here is a recommended gear list of what to bring with you on race day.
SWIM:
-swimsuit or trisuit
-goggles
-swim cap (OPTIONAL)
Transition from Pool to Bike:
-TOWEL (MANDATORY) - as you may not track water down the hall on the way to the spin studio
-extra clothes to put on before heading to the rest of your triathlon (OPTIONAL)
-running shoes - to do the rest of the event in, or to walk from the pool to the spin room if you plan on wearing cycling shoes
-water bottle
BIKE and RUN:
-you will already be wearing everything
-as mentioned above, you may bring bike shoes for the spin bikes (SPD pedals) if you wish
POST RACE:
-change of clothes
-extra towel, shampoo and other toiletries if you plan to shower
OTHERS:
-glasses (you can bring and volunteers will hold for you when you swim)
-any necessary medications you need with you at all times
-a light snack (do you get HANGRY...?) Bring any extra snacks you may want to have before or during the race.
-your friends and family! Bring them to watch you do your first triathlon!
POLICIES
TRANSFERS/REFUNDS/ROLLOVERS:
There are no transfers or refunds however, you can roll over your 2023 registration to 2024 for a fee of $25 before March 1st, 2023 or you may transfer your entry to another racer.
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After March 1st there are no rollovers - this includes injuries or illnesses. You may however, transfer your entry to another racer.
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NOTE: By registering you take responsibility that you understand and agree to this statement.
AGE:
Participants must be 12 years of age or older to register regardless of athletic abilities.
HEATS:
When you register, you can register for any heat you would like.
Sign up with a friend or family member and do it together!
*Please note we cannot accommodate heat changes after registration.
SCHEDULE
RACE DAY:
Sunday, March 5th, 2023
(4401 University Dr W, Lethbridge, AB T1K 3M4)
7:30am Package Pick Up/Athlete Check In Starts
*you must check in a minimum of 30 minutes before your heat
9:00am Wild Rose Women's Indoor Triathlon begins
*heats are every 20 minutes and will take athletes 65 minutes to complete their event.