Welcome!
Race day for the 30th annual Falmouth Triathlon — July 14, 2024 — is just around the corner!
We want to thank those who have raced at Falmouth for some — or all (yes, there are a few!) of the past 29 years.
This athlete’s guide contains all of the information you will need to be prepared to compete in the event. Please take the time to read carefully.
Safe training, good luck at the race, and we’ll see you at the finish line!
Sincerely,
Kathleen Walker & Andy Scherding
Schedule:
TUESDAY, JULY 9
SATURDAY, JULY 13
SUNDAY, JULY 14
Critical info — please read!
Start time: if you haven’t raced Falmouth in quite a while, the race start time was moved from 7:30am to 7am in 2019, and remains that way this year.
Parking: There is NO PARKING of any kind less than seven-tenths of a mile from the race site. And there is no quicker way to get your car towed — or endanger the future of this race by angering local residents — than by parking anywhere but in the designated lots. Read the next section after this one carefully! And, please, remain fairly quiet as you bike down to the race site at such an early hour in the morning!
Swim Course: Leave yourself time to walk the 5 minutes along the beach to the swim start. This year the water temperature is 73 degrees. Very pleasant to swim without a wetsuit, but wetsuits are allowed and will be legal for awards.
Bike course: Same route as the past four years. If unfamiliar, consider driving it beforehand. (Yes: you may enter the Woods Hole campus with your car at 15 mph.) See the “Layout” section below for turn-by-turn directions. Here’s an online map. Here’s another, printable map. And follow the signs on race day!
There is two-way bike traffic along much of this race course. You must stay in the right lane at all times. A violation of this rule, even for a brief moment, will result in disqualification. We must be harsh about this for everyone’s safety.
Please exercise caution on the steep downhill exiting Woods Hole Institution (just short of Mile 3). There is a sharp right turn at the bottom of the hill.
While the Falmouth Police do a great job of buttoning up the bike course from outside intrusion, there is always the chance a resident of the adjacent neighborhoods might happen upon the bike course road by foot, bike or motor vehicle. Always be alert!
Finally: this event has reached full capacity. Tell your friends to try again next year!
Late Information: The bike course is smooth except for one rough spot of about 5 yards long that is located very close to the edge of Nobska Rd, at 5.2 miles into the bike ride. For those familiar with the course, this spot is located shortly before the railroad (now bike path) bridge.
The super-important parking warning:
Why such a big deal about the parking? Prior to 2008, athletes had been permitted to park near the race venue along side streets. After the 2007 race, responding to feedback from neighbors (noise) and Main Street merchants (no parking spots left for their morning customers), race organizers worked with town officials to implement a plan where all vehicles must park in specific Falmouth town lots located 0.7 to 1 mile away from the Surf Drive Beach venue. You will need to give yourself an extra 15 to 30 minutes riding or walking time to get to the beach. The future of this event hinges directly on your following our parking and noise abatement procedures.
So, where to park? First, do not park on any side street in the town unless it is in a marked parking space with a sign allowing visitors to park there.
Second, do not park on Main Street (Route 28), even in empty spaces! The restauranteurs and merchants are supportive of our event, but understandably they could be hurt by a drop in their day’s revenue if Main Street’s parking spots were filled by athletes. Their support is crucial when the town considers our race application each year.
The map below shows where to park: in one of the many municipal parking lots within a mile of Surf Drive Beach. Below is a map and list, with details and directions.
Volunteer and handicapped parking: you must have email correspondence with us prior to race week to arrange your parking. Contact info@neeevents.com.
Click image to view/print a larger map.
Click image to view/print a larger map.
Before you get in your car to head to the venue!
- Saturday packet-pick up will be held at the Mullen-Hall School, 130 Katharine Lee Bates Rd, Falmouth. 5-7pm.
- You will not be allowed to approach the event site by car the morning of the race. Please, don’t even try! Walk or ride your bike in.
- Each participant MUST have both a photo ID and proof of USAT membership (physical card, digital card, receipt).
- If you do not have an ID you WILL NOT be given your race packet. (USA Triathlon regulation)
- Each participant must be present to pick up their race number/packet. You will not be allowed to pick up another participant’s packet. This includes relay teams — all members of the team must be present
- If you are not a current USA Triathlon member, you must buy a one-day license. Save yourself hassle race morning, purchase (or renew) your membership PRIOR to picking up your race materials. Read and follow the instructions in the “USA Triathlon Regulations” section of this guide.
Obtaining your race materials:
- Ensure you have a Photo ID & proof of valid USAT membership (physical card, digital card, receipt) with you prior to your arrival. If you do not have a USAT membership, bring a smartphone and your credit card to purchase the $13 one-day license on site (cash sales no allowed).
- Upon arrival there will be a large registration tent. Individual Sprint and Aquabike racers can get into any line to pickup their race materials. We will have a dedicated line for Relay teams.
- Present your Photo ID and proof of USAT membership to the registration volunteer. If you need to purchase your USAT one-day license, you may be directed to the Help Desk.
- Once you have your race number packet, which contains numbers, timing chip and a swim cap (with your corresponding swim wave assignment), then proceed to the T-shirt/Goodie Bag pickup.
- Note: you will not be able to switch your T-shirt to a different size 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 then 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 that you are not a strong swimmer, and they will keep a closer eye on you!
MUST READ! USA TRIATHLON REGULATIONS:
If you are not an annual member of USA Triathlon, then you must purchase a one-day license in order to participate at this event. If even one athlete does not have a license, the insurance coverage for the entire event and its participants is in jeopardy. Insurance waiver forms will not be available at check-in/athlete package pick-up. You must sign the waiver and purchase your 1-day license prior to picking up your race packet.
Link to purchase one-day license: https://accounts.usatriathlon.org/AccountCreation2.aspx?EventId=309495
- You must purchase (or renew) your membership PRIOR to registration closing on Wednesday, July 10
- No cash or checks accepted at race site for USAT memberships
- Waiver forms will NOT be available at packet pick-up—no paper forms allowed
- For race day registrations, if not sold out, we will have a QR code to access the USAT site to purchase a one-day license which requires a credit card. But please note: the race is expected to sell out in advance this year.
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 (found in your race packet and available at registration tables), 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: You will pick up your timing chip at the same time you pick up your numbers and swim cap. It is a heavy band which you strap around your (preferably) left ankle prior to the swim, and leave it on for the entirety of the event. You will pull off the chip and hand to an official soon after finishing your race. Should you abandon the race before finishing, be sure to return the chip at the finish line area. Note for placement of the chip: If you’re wearing a wetsuit, affix the 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 by all athletes during the swim portion of the event. If you are a newer swimmer who would like the lifeguards to keep an extra eye out for you, special swim caps are available. Simply ask one of the volunteers at the registration tent!
Where it all goes:
Body marking:
After you enter the transition area race morning, please visit the ladies and gentlemen near the entrance who are applying race numbers to the arms and legs of athletes. They will mark you so that you meet with USAT regulations. It is essential your race number be marked onto your body; there are time penalties for non-compliance.
Layout: transition area:
For our newer athletes, this is the “hub” of the race. While the swim start and run finish happens beachside, all other legs of the race start and end here in the Surf Drive Beach parking lot. This is where your bicycle and gear are kept while you’re swimming and running.
- Athletes only: no spectators or coaches. Regulations of the sport’s governing body, USA Triathlon, and our insurance provider have required us to enforce this rule. Please understand.
- Your bike MUST be placed on a rack. Four bicycles can fit on each side of a rack, but we have enough space so that most racks will need to only contain six bikes. If the bike cannot fit, see a Transition Captain wearing a bright “New England Endurance” T-shirt.
Layout: swim, bike and run courses:
Swim:
A popular feature of the Falmouth Triathlon is that the swim course follows closely to the shoreline, providing added comfort for our less experienced swimmers. From the transition area, walk down the beach to the right (west). Walk past the jetty. See the yellow banners and blue fencing? This is the swim start. Back near the transition area, see the red arch in the middle of the beach? This is the swim finish.
For safety, we don’t all start swimming at once. Smaller groups of athletes will swim in waves at 2-minute intervals, with 8 athletes departing every 10 seconds within a wave. Don’t worry, your correct time will be recorded! The swim waves will be announced the day before the event and on race morning.
- Age Group athletes: your swim wave corresponds to your age on December 31. If you’re 29 years old with a birthday later this year and you hear the announcer say “30-to-34-year olds, get ready to swim,” that means you!
- Warm-ups are allowed, but stay close to shore. Exit the water IMMEDIATELY when the race director asks.
- Water temperature will be taken one week before the event, then again one day prior, and posted on our Facebook page and at the race site during day-before registration. The reading taken in deep water on June 26, 2024 was 71.6 degrees.
- Fins and paddles are not allowed. “Safer swimmer” devices are allowed to be used in the Newbie (the last) wave.
Bike:
Review the bike course here and/or here. Seriously consider driving it beforehand. Yes: you allowed to drive through the Woods Hole Oceanographic Institute campus (note the 15 mph speed limit!).
The course measures 8.5 miles. You do not mount your bike until you reach the designated area OUTSIDE of the transition area. There are several tight turns — both right and left — on the course so exercise caution!
- There is two-way bike traffic along much of this race course. You must stay in the right lane at all times. Any violation of this rule, even for a brief period, will result in disqualification!
- 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. Repeat: stay to the right!
- We enforce the USA Triathlon “no drafting” rule. Marshals are positioned at fixed locations throughout the course, as well as aboard motor vehicles. See detailed rules below.
- If you hear, “On your left,” you are about to be passed. Stay right. Likewise, verbally communicate when passing others.
- LITTERING is grounds for penalty sanctioning!
Bike course turn-by-turn: You will exit transition on the far side (near the sharp turn in Surf Drive Road) and immediately place yourself on the right hand side of the road. You will mount your bike and ride on the right side of the road all the way to the main campus of the Woods Hole Oceanographic Institute, into which you will enter with a right turn. This has been a feature of the race since 2019, and we are very grateful for the Institute’s assistance to keep our athletes safe. You will follow the outer perimter road of the campus to a sharp right-turn exit onto Oyster Pond Road. Note: this is a steep downhill and a sharp turn here! After a mile, turn right onto Nobska Road and then left into a heavily barricaded and police-protected section of Woods Hole Road. After 150 yards you will make a left turn onto Church Street, heading out for a climb to the Nobska Lighthouse, after which you will begin a gradual descent back to the starting point.
Run:
The course measures 3.1 miles (5k). It’s scenic and pancake-flat!
- Use of headphones or earbuds for any reason is not allowed and will result in a 2-minute time penalty.
- When directed by signs, volunteers or police to a specific side of the road, stay on that side until directed otherwise
- If you see a row of green road cones on the side of the road, stay in the lane between those cones and the edge of the road
- Water stations at 1 and 2-mile marks
- LITTERING is grounds for penalty sanctioning!
We love our aquabike competitors!
The Falmouth Triathlon offers an Aquabike division (swim-bike-and-done). Athletes handle themselves in the same way as the triathletes, rack their bikes in the same racks, and are eligible for overall awards.
Aquabikers: When is my race over? As soon as you finish your bike ride (when you dismount the bike at the designated spot and cross the timing mat) your finish time has been recorded and is secure. Now you can take your time returning your bike to the rack. (Please remember that our triathlete racers are in a bit of a rush to start their run so stay clear!)
Next, either barefoot or with sandals or shoes, head on over to the end of the run course. Here you have two options: You can simply present yourself at the exit from the finisher’s corral and tell the volunteer you are an aquabiker who is finished, showing your bib. Or you can go out to Surf Drive Road and enter into the final chute leading to the finish line and cross the line with your arms held high to the cheers of the massive crowd! Either way you will receive your finisher’s award and some much-needed hydration. Congratulations!
Relay teams procedure:
Packet Pickup
- All Team Members MUST be present to pick up their Race # Packets, 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 firm rules by USA Triathlon)
- Your team will receive one Race # Packet, as it contains your Swimmers Cap, Bikers Frame #, and Runners Bib number
- Everyone in your team will get their own T-shirt & Goodie Bag
Race Day
- Body Marking: Everyone in your team must be body marked. See “Body marking” section above
- TIMING CHIP: The timing chip will be worn by all the relay team athletes. Timing Chip Location: Swimmer = Ankle, Biker = Ankle, Runner = Ankle
- Look for the Relay Team section in the transition area. Here is where your bicycle is placed and where your teammates wait while the race is ongoing.
- 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).
Hydration & Nutrition:
Aid Stations: Water and Gatorade fluid replacement drink will be available after your swim as you run into transition from the swim. This hydration will also be available at the start of your run leg, as well as at Mile 1 and at Mile 2.
Post-Race Food: Available for all athletes, staff and volunteers. Thanks to Rexel Energy Solutions for sponsoring this feature of the Falmouth Triathlon!
Time Limits:
Falmouth is a very busy place in the summer, and we are most grateful for the patience and support of its residents for our annual triathlon. Vehicle traffic is sharply limited during the event, but at some point the roads and beaches do need to reopen for all. The time limits are generous; allowing a moderately trained participant to finish the race in ample time. If you are told by a staffer that unfortunately your race is over, please understand this is because the police must re-open the roads, some of which are not safe without their protection.
Bike Start: Must be by 9am
Bike Course at Woods Hole Institute Building #5: (Mile 2.5) Must pass before 9:20am
Run Start: By 10am
Run Finish Line: To be an official finisher, must cross by 11am
Those who missed one of the earlier cutoffs before 10am may still be able to run the run course — without your timing chip. (Please give it to a staffer) Enjoy the atmosphere and the cheers at the finish line!
Human-Powered Bicycles Only:
No e-bikes will be allowed to enter the transition area. Even if the battery compartment on the bike is empty, they cannot be allowed at this event. This includes “typical-looking” bicycles which show indications of having been modified for auxiliary battery use.
Friends and Family
Spectators are welcome, but they must stay off of all paved road surfaces during the event. They are not allowed within the transition area (exception: parents and families of younger (18 and under) school athletes).
Have a friend or loved one who wants to be “part of the action”?
Ask them to consider being one of the over 100 volunteers who help make each year’s event a success. They receive a t-shirt, swag and post-race food. Register to be a volunteer.
Yoga? Yes!
After the race, join certified yoga instructor Terry Walsh on the beach for some post-race recovery yoga and light stretching. It’s the perfect way to warm down those hard-worked muscles, clear away lactic acid — and clear away your mind as well! Meet on the beach!
Awards:
Awards presented to top three competitors in each age group (male, female and non-binary) as well as top Elites, Clydesdale/Athena, First-Timers, Male, Female, Mixed Relay Teams, and Aquabike.
Some great bike mechanics on hand!
Thanks to Sea Sports Cyclery (Route 132, Hyannis) for providing on-site mechanical support for our racers. Something up with your bike? They can help! 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 downhill sections on the course. And, make sure the ends of your handlebars have plugs inserted. This is a national rule which we must follow.
Dogs and smoking:
This is important to the Town of Falmouth, which means it’s important to all of us:
Under no circumstances are dogs allowed at the race venue on any day or at any time. They are allowed at the packet pick-up at the Mullen-Hall School the evening before the race.
Likewise, absolutely no smoking or vaping is allowed by the Town of Falmouth anywhere on the beach or near the parking lot.
Our Sponsors:
Your registration fee pays for only some of the expenses of putting on this event. Our sponsors help us put on a safe, fun race for everyone. Our biggest thanks to:
U.S. Air Force Special Warfare. The Airmen who make up Air Force Special Warfare are the most specialized warriors on the planet. They are the ones other special forces look to when the mission calls for their unique skills and fearless commitment. Know of a fitness-oriented man or woman who wishes for more in life than just a job? Ask them to take a look at airforce.com/specialwarfare
Rexel Energy Solutions. Your post-race lunch is courtesy of this locally based — but truly international — company, which works to help create a more sustainable planet for all of us with cutting-edge energy optimization and electrification solutions. As a socially conscious organization, Rexel Energy is a proud supporter of active lifestyles. Learn more at rexelenergy.com
Born Bound. The BornBound goal is for athletic apparel to be durable, ecologically sound, yet be able to provide you with the ability to perform at your highest level. We are all born with a purpose. We are all bound to a journey. What are you born bound to do? Visit bornbound.com
Sea Crest Beach Resort. Our host hotel for the Falmouth Triathlon, the Sea Crest is the ultimate ideal of a luxury getaway to Cape Cod. With a long, wide luxury ocean beach, both indoor and outdoor pools, and two restaurants, it’s all you need to complete a perfect triathlon weekend! Book at seacrestbeachhotel.com
Cape Cod Alarm. The only residential and commercial alarm company with all of its operations — including a 24-hour monitoring station — located right here on Cape Cod. We live on the Cape, take part in our communities and help our neighbors. A trusted service provider for over 40 years. Learn more at capecodalarm.com
Ka’Chava. This is nutrition your taste buds can get behind! Ka’Chava is a nutrient-rich superfood with plenty of plant-based protein to power your day. Got ahead: shake things up! Scan the QR code on the flyer in your swag bag to receive a free bag of Chocolate Ka’Chava.
Robies Heating, Cooling & Electrical. Professionals in the installation and service of heating, cooling and ductless HVAC components. Also, indoor air quality and duct cleaning services. An electrical division handles small and large jobs, including the installation and service of emergency standby generators. Serving year-round residents and seasonal Cape Codders for over 65 years. Learn more at robies.com
Snake & Pig Sports. Could these be the world’s most comfortable swim goggles? Our race director thinks so…and she’s gone through too many brands to count! Swimming doesn’t have to hurt…give this essential swim accessory a try soon! snakeandpig.com
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:
Motorcycle Officials will be monitoring the bike course.
Stationary Officials will be placed at strategic positions on both courses including transition area, bike mount and dismount.
Important! USA Triathlon has changed several rules recently, including an increase in the allowed drafting zone on the bike. Please read the rules below to keep your finishing result clean!
Race rules:
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 four bike lengths of clear space between you and the cyclist in front. If you move into that four-bike-length zone, you must pass within 20 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 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, 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 RulesL
MOST IMPORTANTLY: BE SAFE, TREAT YOUR FELLOW RACERS AND VOLUNTEERS WITH RESPECT, AND HAVE FUN!!!