Race Details

SWIMRUN CAPE COD

Welcome!

We wish to thank you for registering to be part of SwimRun Cape Cod on September 21, 2024. Many of you are familiar with our other “out-of-the-box” endurance events, and after years of working with multiple permitting authorities we are so pleased to be able to offer this race for the accomplished swimrun athlete as well as for triathletes who wishes to push their boundaries.

This guide is our attempt to cover every detail which we have either experienced or could envision. Please take the time to read carefully.

First up: as we hope to receive permission for an even longer course option in 2025, our website and registration form calls our two 2024 race distances “Medium” and “Short.” We will also use those terms in this Guide.

There will be a racer’s meeting held by Zoom the Tuesday before the race (Sept 17) at 7pm. See the link in the next section. A video of the meeting will be placed on our Facebook and YouTube pages.

There will also be a free swimrun clinic the day before the race, Friday, led by the swimrun organization Team Envol.

Packet pick-up is the morning of the race, from 6:15 am to 7:30 (for the medium course, which starts at 8 am) and from 7:45 to 8:45 for the short course which starts at 9. All packet pickups will be at the Wellfleet Elementary School, 100 Lawrence Rd., Wellfleet. This is also where you will park for the duration of the event, and is the location of our awards ceremony post-race.

Changes to this guide made after Sept. 1? They will be shown in blue.

Late course change: A highly unusual low water level in Higgins Pond (Swim #3 of the Medium Course race) has created an unstable condition at the intended swim entry. As a result, this swim will not be able to happen in 2024. Athletes should follow the pink course flags around Higgins Pond to the entry point for the Gull Pond swim.

We’ll see you soon!

Sincerely,

Andy Scherding & Kathleen Walker
Race Directors

Dawn Varnum & Maureen ‘Moe’ Leary
Ass’t Race Directors

Schedule:

TUESDAY, SEPT 17

7 pm:  Race meeting via Zoom. Use computer or phone to take part. The link:
https://us02web.zoom.us/j/2204064638
We strongly suggest you attend. If you miss the meeting, a link will be posted on Facebook and the YouTube page of New England Endurance Events.

FRIDAY, SEPT 20

3 pm:  SwimRun clinic presented by Team Envol. Free to race participants. Meet at Long Pond Beach parking lot.

SATURDAY, Sept 21

6:15-7:30 am:   Medium course packet pick-up at the Wellfleet Elementary School, 100 Lawrence Ave., Wellfleet. Short course racers: please wait until after 7:45 to get into the packet pick-up line so that the medium course athletes don’t run late.

6:30-7:30 am:  Wellfleet’s iconic Funk Buses will shuttle participants and spectators to Ballston Beach in Truro for the longer distance event. The ride will take about 10 minutes. The buses will return within minutes after the start of the race: spectators, don’t dawdle!

8 am:  Race starts for the medium course!

7:45-8:45 am:  Packet pick-up for the short course. Athletes will begin their race at this same location: across the street from the elementary school. 

9 am:  Race starts for the short course!

10 am – 12 pm:  Expected finish time range for the field. There will be cut-off times at various checkpoints: see below. After 12 noon, racers are no longer allowed on course per the event’s permit with the National Park Service. Finish line must be dismantled by this time per our agreement with the town.

11:30 am (approx):  Awards ceremony at the finish line.

2024 Athlete’s Meeting:

Information Applicable to Both Distances:

Pre-Race:

  • See the schedule above for the times when you may pick up your race packet, swag and swim safety buoy. Packet pick-up, along with the finish line (and the start for the Short Course race) will be held at the Wellfleet Elementary School.
  • All parking will be at the elementary school. Medium-course racers will be taking the “Funk Bus” (two buses) to their race start. Buses will begin shuttling racers and spectators at 6:15am; the buses will return every 20 minutes until the last bus will leave at 7:45. Both buses will return to the finish line immediately after the 8am start. 
  • There is limited parking for spectators at Truro’s Ballston Beach.
  • The Short Course race begins at 9am at the elementary school.
  • Here’s an overview of the courses:
    • the medium course racers will run to, and swim across, 7 ponds. About 9.7 miles of running; 2900 yards of swimming.
    • The short course racers will encounter 3 ponds. About 4 miles of running; 1230 yards of swimming.
    • Those 3 short course ponds are the exact same as the last 3 ponds of the medium course race. This means racers may encounter, and run/swim alongside, other athletes who are competing at the different distance. Everyone crosses the same finish line.

The Run(s):

  • The seven run segments of the Medium Course add up to 10 miles. The four run segments of the short course add up to 4.0 miles. As you train for this event, keep in mind that trail running is more difficult than flat running. Our opinion? A medium course athlete should be prepared to tackle a half-marathon; a short-course athlete a 10k.
  • Here’s what you will be looking for on the run course: small pink (with the NEEE insignia) marker flags placed at every turn or questionable area along the run course. Keep your eyes on the ground ahead of you — both for the course markings and to also take care to not trip on any tree roots.
  • Medium course athletes: portable restrooms will be located near the start line. There will be a trash barrel at the 2.5 mile mark of the first run to dispose of wrappers/containers. There will be an aid station and restroom at the end of the first swim (Snow Pond). Aid stations and restroom will also be at the end of the fourth swim (Gull Pond), start of fifth swim (Long Pond), and end of sixth swim (Great Pond), as well as at the finish.
  • Short course athletes: in addition to restroom facilities at the start line, there will be an aid station and restroom at the start of first swim (Long Pond), and end of second swim (Great Pond), as well as at the finish.
  • At the aid stations: Water, fluid replacement drink, GU gels, Honey Stinger gels, Cliff Blocks, Cliff Peanut Butter bars.
  • At the aid stations, you are responsible for putting containers and wrappers into the trash barrels yourself. Swimrun is a sport where most participants are very conscious of sustainable practices, so keep this in mind if you wish to avoid a penalty.
  • Medium course athletes: during the cliff climb (approx. 0.8 miles in) there may be moments where you need to use your hands for stability on the steep pitches. Grab the small trees along the trail if possible. If you touch the ground be aware of poison ivy and avoid it! (our advice: Google search a photo of what poison ivy looks like in advance.)
  • Tethers (for teams). Allowed for the run but not mandatory. See the next section for rules on using tethers during the swims.
  • Penalties may be assessed for discourteous behavior! Primarily, this would be for refusing to allow another athlete(s) to pass on a narrow trail. It may be typical practice for high school cross-country races, and perhaps for other swimruns, but it will not be tolerated here — especially given that short-course and medium-course athletes will be sharing the trails.
  • Fun fact: a portion of your run between swim #1 and #2 (medium course) will be along a super-narrow sandy road known as the Old Kings Highway. You will be tracing a footpath used by Native Americans dating back to before recorded history. In 1650, upon the order of King Charles II, the path was widened to allow for travel by horse and carts, and later, stagecoaches. In recent decades of little use, it has narrowed again.

The Swim(s):

  • Water temperatures during race week: 73-75 degrees.
  • Here’s what you will be looking for on the swims: orange buoys, both at midpoints as well as one large orange buoy at the swim finish. As you swim, you must pass within 10 yards of each of these buoys! Failure to do so will be grounds for a time penalty.
  • For the 7 water crossings of the Medium Course, you will be swimming a total of approx. 2900 yards. For the Short Course, expect a total of 1300 yards.
  • Water temp: expected to be in low to mid 70s. This athlete’s guide will be updated during race week with the latest temperatures. All ponds will be tested for water quality.
  • All athletes must wear the silicone swim caps provided by the race during each swim leg.
  • Wetsuits. Allowed but not mandatory. We can safely say they will be legal on all swim legs…the water will be warm, but not that warm. Hard-core swimrunners will consider each pond to be like a nice warm bath.
  • Paddles. Allowed but not mandatory.
  • Pull buoys. Allowed but not mandatory.
  • Tethers (for teams). Use of these are optional, but we strongly urge any team considering swimming with a tether to have put in a significant amount of time training with it.
  • Un-tethered teams: Teammates must swim within 20 yards of each other at all times.
  • Safety device for solo racers: A swim safety buoy is mandatory for solo racers. Inflate for all swim segments. All racers will be provided with a complementary swim buoy (with built-in sealed storage pocket) but you may use your own safety buoy, your own Restube or similar rescue device if you prefer.
  • Safety device for teams: For teammates who are tethered, the race is loaning you a Restube inflatable emergency buoy. For teams that opt to swim untethered, each member must use a safety buoy or Restube device.
  • Fins. No
  • Just remember, you must finish while carrying the same items with which you started your race.
  • Lifeguards (on rescue boards) and escorts (in kayaks) will be present on the course during the swim leg of the race. You may pause your swim to rest at a kayak or paddleboard before continuing
  • At the head lifeguard’s discretion (each water crossing has a head lifeguard plus other guards) any swimmer may be towed to shore by a kayak or rescue board. They may then finish the run portions (only!) of the race but they are no longer eligible for awards

The “Medium Race” for 2024:

Overall Course Map:

This is an interactive map. To zoom in, and to follow the route, go to:
https://www.mapmyrun.com/routes/view/5721880162/

Layout: Start Area:

Click on the map for a larger version

Restroom facilities will be available near the start. A hopper will be placed next to NEEE vehicles in the parking lot for your personal items (sweatshirts, warm-up pants etc.) to be placed just prior to the race start. This barrel will be relocated to the finish area for you to retrieve your items post-race.

Run 1 & Swim 1

Distances:  Run: 3.3 miles,  Swim: 225 yards

Click on the map for an interactive version of the run

After the 3/4-mile beach run, you will climb a fairly steep path to the top of the clay cliffs overlooking the Atlantic. You will then journey along footpaths on (at times) difficult terrain to Snow Pond, where the swim distance will be approximate 225 yards. Available are rest facilities and an aid station at the conclusion of the swim.

The map below shows the conclusion of Run #1 and the first swim in greater detail.

Click on the map for a larger version.

Run 2, Swim 2

Distances:  Run: 1.4 miles,  Swim: 440 yards

Click on the map for an interactive version

Exiting Snow Pond Trail, you will run along Rose Rd. and Collins Rd. for a short distance, turning right onto Old Kings Highway (sign currently missing). This next stretch of “road” follows the path of indigenous tribes since before recorded history. After a mile, a left turn takes you onto Slough Rd. (non-paved). After a quarter-mile you will turn right off Slough and follow a footpath to the western side of Slough Pond.  Swim #2 will be approximately a quarter-mile. Swim to the orange buoy at the finish. If visibility should be low, an intermediate yellow buoy will be placed on the water.  No facilities/aid stations during this stretch.

The map below shows a closer view of the swim.

Click on the map for a larger version.

Run 3, Swim 3, Run 4, Swim 4

Distances:  Run: 0.5 miles,  Swim: 200 yards,  Run: 50 yards,  Swim: 800 yards

NOTE FOR 2024 RACE: due to unstable shore conditions, the Higgins Pond swim (Swim #3) has been canceled. Continue running to the entry point for Swim #4 — follow the pink flags.

Click on the map for an interactive version

From the Slough Pond exit you will run west on Black Pond Rd. to a left onto Schoolhouse Hill Rd. The entrance to Higgins Pond will be on your left. The water’s edge is muddy and has tree roots beneath the surface; walk (don’t run) on the rubber mats and use the possible rope handholds placed by race staff. The swim will be 1/8 of a mile. Exiting Higgins, you will run a very short stretch (less than 50 yards) to the northern edge of Gull Pond. Your swim in Gull will be a half-mile, with two intermediate buoys (yellow) which you should use for sighting, with a final orange buoy on the west side of Gull. At Gull’s finish are rest facilities and aid station. 

Note: in case of unusually high winds, the Gull Pond swim may be cancelled. Runners will emerge from Higgins Pond and follow Schoolhouse Hill Rd. in a southerly direction. Pink flags will mark your way.

Run 5, Swim 5

Distances:  Run: 1.2 miles,  Swim: 850 yards


Click on the map for an interactive version

Exiting Gull Pond, you will see a restroom and aid station. Follow the now-paved Schoolhouse Hill Rd. south to Gull Pond Rd., where you will turn left and follow the road to where it crosses Gross Hill Rd. Here you will enter a sandy road leading into the woods, called Sapakonish Way. Follow this road/path to its end and (carefully) cross the paved road (Long Pond Rd) to enter the beach for your Long Pond swim. Here there will be an aid station and restroom facilities. Start your swim at this western edge of Long Pond for a half-mile to a small sandy beach at its northeast corner. Look for yellow buoys to guide you along the way, as this swim is a dogleg left. An orange buoy marks the finish.

Run 6, Swim 6

Distances:  Run: 1.5 miles;  Swim: 140 yards

Click on the map for an interactive version

As you exit Long Pond it is a short run along a sandy path to Long Pond Rd, where you will turn right and follow the pavement until you reach an Butry Way. Turn right (remember: follow the small pink markers) for a short downhill stretch along this sandy road, then left onto Way 626 (no sign, just follow the pink flags). As you approach a paved road do not enter that road; instead you will be turning right onto a narrow footpath. Follow the path to where it meets with Cahoon Hollow Rd., and turn right. You will run along the shoulder of Cahoon Hollow Rd. until you reach the almost-hidden southeast entrance to Great Pond. You will swim from this point to the orange buoy located on the southwest corner of the pond. Next, you have a challenging stair climb to the top of the kettle, where there will be an aid station and restroom facilities.

Run 7, Swim 7

Distances:  Run: 0.5 miles;  Swim: 240 yards

Click on the map for an interactive version

After climbing the multi-level wooden staircase to the pond’s parking area, you will run alongside the parking lot and exit via a dirt path at the northwest corner of the parking lot. Follow the jeep trail (Forest Rd.) to the entrance to Dyer Pond on your left. Your swim at Dyers will be about 1/6 of a mile, from north to south. There are no facilities at this pond. 

Run 8

Distance:  Run: 1.4 miles

Click on the map for an interactive version

Exiting Dyer Pond, you will follow the pink marker flags along a narrow footpath through the woods and onto a public easement under power lines. After a few hundred yards you will follow a path that will lead to the sandy Howell Rd. then turn right onto the also-sandy Old Kings Highway. Carefully cross Long Pond Rd. then turn left onto Old Long Pond Road where you will run to its end. Turn left for a short uphill to the finish line. There are no facilities available on this leg — except at the finish.

Note: this section of the course was adjusted in August.

The “Short Race” for 2024:

Overall Course Map:

This is an interactive map. To zoom in, and to follow the route, go to:
https://www.mapmyrun.com/routes/view/5435324020

Layout: Start & Finish Area:

Click on the map for a larger image.

The start area is across from the Wellfleet Elementary School, near the finish line. Restrooms will be available at the start as well as the entrance to the first swim.

Run 1 + Swim 1

Distances:  Run: 0.8 mile,  Swim: 850 yards

Click on the map for an interactive version.

From the elementary school. you will run down the hill to turn right onto the sandy Old Long Pond Rd. This road eventually joins up with the paved Long Pond Rd. The beach and swim entrance is only 200 yards away on the right.

Here is detail of the swim:

Click on the map for a larger image.

Run 2, Swim 2

Distances:  Run: 1.5 miles;  Swim: 140 yards

Click on the map for an interactive version

As you exit Long Pond, it is a short run along a sandy path to Long Pond Rd, where you will turn right and follow the road until you reach Butry Way. Turn right (remember: follow the small pink markers) for a short downhill stretch along this sandy road, then left onto Way 626 (no sign, follow the pink flags). As you approach a paved road do not enter that road; instead you will be turning right onto a narrow path. Follow the path to where it meets with Cahoon Hollow Rd., and turn right. You will run along the shoulder of Cahoon Hollow Rd. until you reach the almost-hidden southeast entrance to Great Pond. You will swim from this point to the orange buoy located on the southwest corner of the pond. Next, you have a challenging stair climb to the top of the kettle, where there will be an aid station and restroom facilities.

Run 3, Swim 3

Distances:  Run: 0.5 miles;  Swim: 240 yards

Click on the map for an interactive version

After climbing the multi-level wooden staircase to the pond’s parking area, you will run alongside the parking lot and exit via a dirt path at the northwest corner of the parking lot. Follow the jeep trail (Forest Rd.) to the entrance to Dyer Pond on your left. Your swim at Dyers will be about 1/6 of a mile, from north to south. There are no facilities at this pond. 

Run 4

Distance:  Run: 1.4 miles

Click on the map for an interactive version

Exiting Dyer Pond, you will follow the pink marker flags along a narrow footpath through the woods and onto a public easement under power lines. After a few hundred yards you will follow a path that will lead to the sandy Howell Rd. then turn right onto the also-sandy Old Kings Highway. Carefully cross Long Pond Rd. then turn left onto Old Long Pond Road where you will run to its end. Turn left for a short uphill to the finish line. There are no facilities available on this leg — except at the finish.

More Info!

Friends/Spectators:

We understand you may have friends and family who wish to watch your race. While we welcome their presence, please let them know beforehand that it may be difficult to see you on a course that largely follows footpaths, jeep trails and fire roads. Also, no spectators are allowed on any dirt/sand road in either Wellfleet or Truro!  These roads are incredibly rutted and narrow, and our athletes will be running on them. At many points it is impossible for a person on foot to get past a car on the unpaved road. We hate to write it, but any spectator who enters onto a dirt road near or on the run course or ponds is subject to their athlete being disqualified from the race. Please understand, this is a condition of our permits and we must adhere to it.

However, there are public parking lots for your spectators to visit, from where a short walk will allow them to watch: at Gull Pond (swim exit only), Long Pond (swim start only) and Great Pond (swim exit only). Spectators should use paved roads only to access these points, and always proceed at 25 mph or less on these roads. Runners will be on some of these roads for short durations. This will be discussed further at the Athlete’s Meeting.

Also, at the swim start (Medium Course) at Ballston Beach, there are a limited number of parking spots. We do not discourage spectators from driving to the parking lot, but please be aware of the possibility it may be full. There are also several marked parking spots on South Pamet Road a few hundred yards from the beach, alongside a chainlink fence.

Also: your friend or family member or coach cannot run or swim with you along any of the trails or across any water crossings. This is also a condition of our permits and our insurance coverage. Violations are subject to disqualification.

Extra friends or family members: consider becoming a volunteer!

To our athletes who will have friends or family members present on race day: have them avoid long periods of boredom while you are off on your journey. Suggest that they volunteer for the day! In addition to receiving a t-shirt and swag, they now have the opportunity to be in the thick of the action…to see you and 150 other athletes as they achieve a terrific accomplishment. E-mail Jim at: jim@neeevents.com

Inclement Weather:

The race directors may need to shorten, alter, or even cancel the event should weather become a concern for participant safety. New England Endurance Events does carry insurance to reimburse participants if the event needs to be cancelled due to weather.

It is unlikely inclement weather would force an alteration of the run segments, but fog, thunderstorms, high winds, or unexpected poor water quality readings may require some or all swim segments to be removed from the race. We are fortunate in that all swim starts and exits are linked by trails. Our race staff will be able to alter the course so that any water crossing can be skipped — if need be.

Sudden pop-up thunderstorms are very rare in this part of New England, but they can occur. Should you be caught in one, do not enter the water for any swim segment. Staff will direct you to a safe route. Thankfully, except for the initial one-mile beach run along the Atlantic Ocean on the medium course, there are very few open areas on the run — offering you shelter under a canopy of trees.

Time Cut-Offs:

In keeping with our agreement with the local communities and the Cape Cod National Seashore, we must implement these cut-off times:

Medium course only:
Entrance to Snow Pond (mile 3):  9 am
Entrance to Gull Pond (mile 5.5):  9:45 am

Both courses:
Entrance to Long Pond (mile 7.2 medium course; mile 1 short course):  10:30 am
Entrance to Great Pond (mile 10 medium course, mile 2.7 short course): 11:30 am

Additionally, the head lifeguard at any pond may make a determination that it is unsafe to you (and others) if you were to continue. Please show acceptance and grace if at any point you are told your race needs to end.

In case of emergency:

On the swim:  Raise your hand if an emergency arises. We have lifeguards and kayak escorts out on the course.

On the run:  If you spot a downed racer who needs assistance, notify the next staff member or volunteer that you see. Staff with radios are positioned at each water crossing. Two paramedics will be on the course and local EMS will be on standby.

Mosquitoes + Ticks:

This summer there have been incidents of West Nile Virus reported in parts of Massachusetts. There have been no reported cases on Outer Cape Cod and our area has not been placed on an alert level at any point this year. Our staff members who have been out on the course in the weeks leading up to the race have yet to encounter more than a stray mosquito. However, we suggest you apply bug repellant prior to the race.

Post-race: check your skin carefully for ticks. While ticks are not plentiful in the woods of Truro and Wellfleet, they do exist — and some may be carriers of Lyme disease. If you find a tick, remove it after the race as soon as possible. If you wish medical assistance with removal, there is a weekend walk-in clinic in the nearby town of Orleans, operated by Cape Cod Healthcare. Should you notice a bite mark with accompanying rash within three to seven days, seek medical assistance to avoid worsening of symptoms.

Abandonment:

If you decide to leave the race, avoid the possibility of search crews being sent out to look for you. Walk along the course until you see a staffer or volunteer and notify them. There will be a race “Sweep” runner, as well. If you end your race prematurely but don’t encounter a staffer — say, you encounter a supporter at a point on the course and catch a ride to your car — notify the staff at the finish line, or text the race director’s cellphone at (617) 240-4805. Please continue texting or calling until you have received a confirmation response.

Pre-Race Clinic:

Join an experienced group of swimrunners as they assist you in preparing for the Cape Cod Swimrun. Open to everyone of all skill levels and the clinic is completely free.
We will cover strategies, gear, transitions, efficient running and swimming techniques. Bring a friend, your questions, and come ready to swimrun. With experienced members of Team Envol at your side, you will walk away feeling more prepared, armed with pro tips that will elevate your swimrun experience.
We’ll start with a short, easy-paced run and practice transitions. So come out, shake off the travel, learn some new things and meet some new people.
          Location:  Long Pond Beach, Long Pond Rd, Wellfleet (site of swim #5 of the long course, swim #1 of the short course)
          Date: Friday, Sept. 20
          Time: 3pm
          Estimated distance: ~2 miles total
          Estimated duration: 60 mins (including transition practice)
          Pace: Super easy
         

Frequently (and infrequently) asked questions:

How does this sport work?  Well, that’s a starting point for an essay of at least 3000 words. But our college years are behind us, so instead let us suggest you start with our swimrun clinic held in June of this year. It’s available to view on Youtube. Or, here are some wonderful reference webpages from The Low Tide Boyz, SwimRun.com, SwimRunAdvice.com, Love Swim Run, and Huub

Why do I need USA Triathlon insurance?  This event is covered by an insurance policy administered by the governing body of triathlon: USA Triathlon. In order for the race to be eligible for this comprehensive insurance, all participants must either be a USAT annual member — or they may purchase a one-day “membership.” Further information is on the registration page. To learn more, review the email you received when you registered.

Can I visit the course before the race?  Yes, the entire mission of the National Park Service is to encourage visitors to enjoy their protected 70 square miles alongside the Atlantic Ocean. All seven of the ponds have paved or dirt parking areas (some as small as two or three cars) located nearby. Three of Wellfleet’s five ponds which are part of our course do have restrictions as follows: the public parking lots at Gull, Long and Great ponds are restricted to allow only residents and local vacation renters from 9am to 5pm from June 15 through Labor Day; but are open to all before or after those hours. After Labor Day there are no restrictions. In the town of Truro, there are no parking restrictions at the ponds (although availability is limited) but parking at the race’s starting area (Ballston Beach) is restricted to residents and in-town renters from 9am until 6pm June 15 through Labor Day. Parking outside of those hours — or after Labor Day — is allowed by all.

Is it a mass start?  Yes. But you’re running, so think of it as being at the start line of a small 5k. Plenty of elbow room by the time everyone reaches the first swim! But keep in mind that at after the beach run the trail narrows and leads up a steep hill. You may wish to strategize your entry into this area at about the 3/4-mile mark.

What is the running surface like?  As the beach run (the first 3/4-mile) will be held near low tide, the damp sand will create a fairly firm surface. After that, most of the trails are composed of sand over clay — also fairly firm. Some sections follow paved roads. You can run along paved road surfaces (being careful to watch out for motor vehicles) or on the shoulder.

Shoes to suggest? Keep them on or take them off while swimming?  As the sport of swimrun has developed over the years, there has been an evolution in the ways to approach your footwear. These days, most participants leave their running shoes on for the entire race. (After all, you are allowed to use a pull buoy during the swim to lift your legs!) However, some athletes prefer to keep their shoes dry and will place them in a dry bag or the pocket of a safety buoy for the swim. As to type of shoe, people’s opinions differ. There are no slippery rocks to scramble over on this course. There are some technical trails (roots and small rocks and uneven surfaces) and a few short, steep hills (both up and down). While we have seen all types of run shoes — including racing flats — on the feet of our participants, it seems the majority these days opt for trail running shoes or dedicated swimrun shoes. Test them out in the water during training! Some folks will even drill small holes into the soles for drainage. Don’t even get us started on socks…suffice to say, there are even swimrun socks available.

What if I become lost?  Consider back-tracking. Another option is to run toward the sun, which will be to the south all day; the general direction of the run/swim leg. If you are hopelessly lost or ill and have decided to abandon the race, we suggest following the sun until you come to a main road, then follow that road west (to the right of the sun) toward the village of Wellfleet. Many walkers and cyclists travel these back roads on weekends so you should be able to ask someone for directions (or a ride). You will also end up close to the finish line. And remember: Jen and/or Dawn will be on foot following the last runner of the day.

Are there any rules which are different from most other swimruns?  Only one: on three of the seven swim segments (for short course athletes: one swim segment) you will see intermediate buoys (small orange) on the water en route to the finishing buoy (also orange). You must swim within 10 yards of each of these yellow buoys as you head toward the swim finish. Another rule difference from some other swimruns: we don’t make you carry a whistle.

Separation from teammates:  For our team competition, athletes must finish each segment (whether run or swim) and re-group with their teammate before they will be allowed to continue.

How deep is the water?  Not that we are going to make you swim along the bottom, but you may find it interesting to learn that the ponds in which you will be swimming were formed by receding glaciers 20,000+ years ago. Basically, the glaciers left potholes throughout what eventually became Outer Cape Cod. Within 10-20 yards from shore, the bottom drops off quickly, to as deep as 90 feet (although 40-60 is more typical). Don’t worry: each pond will be staffed by certified open-water lifeguards.

How clean is the water?  Most of the ponds in which you will swim have never had a water quality reading which has required closure. All ponds will be tested during the week of the race.

Sharks?  No. Sharks only swim in salt water. They are present off the eastern coast of Cape Cod but have not yet developed the capability to jump into the air, over the beach and woods, and land in a kettle pond. Perhaps some day.

Alligators? Snakes?  (Yes, we are answering questions that have been asked of us.)  Again, no. Alligators are far, far, far further south (think Georgia and Florida). There are no poisonous snakes anywhere on Cape Cod. Once every few years on a trail run we will come across a small, Black Racer snake sunning itself in the path, and which quickly scurries away. There are no snakes of any kind swimming in the ponds. You may see small fish or a harmless box turtle (less than a foot long) as you swim. In 30 years of swimming and paddling across Cape Cod ponds your race directors have seen snapping turtles only four times, and those awesome creatures kept to themselves, as they always do unless provoked.

The best lodging?  We’re a bit partial: we love our sponsor Nauset Rentals. They have weekend rental houses available at competitive prices.

Are there local hotels?  It’s Cape Cod…there are more hotels than there are Dunkin’ Donuts and Starbucks combined! Use your favorite travel website, but here are some that are nearby:

Oyster Cove (B&B – 5 stars)
508-349-2994
oystercove.com

Gull Cottage (B&B)
508-349-6621
gullcottagewellfleet.com

Buoy House (B&B)
508-349-2113
thebuoyhouse.com

Mainstay Motor Inn (Motel – 3 stars)
508-349-2350
mainstaymotorinn.com

The Southfleet (Motel – 4.5 stars)
508-349-3580
southfleetmotorinn.com

The Even’tide (Motel – 4 stars)
508-349-3410
eventidemotel.com

Wellfleet Motel (Motel – 4 stars)
508-349-3535
wellfleetmotel.com

Blue Dolphin Inn (Motel – 4 stars)
508-255-1159
bluedolphincapecod.com

Viking Shores (Motel – 4.5 stars)
508-255-3200
vikingshores.com

Four Points Sheraton (Hotel – 4 stars)
508-255-5000
fourpointseasthamcapecod.com

A penalty! What, me?

No one likes to receive a time penalty, and our race officials understand that…but again, we all want a safe, fair competition. We will be very strict about rule violations. Although swimrun has no bike leg (the most frequent location for violations in triathlon), note these important rules below:

1.  Course Cutting:  Penalty: disqualification

2.  Unsportsmanlike Conduct #1:  Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, volunteers, spectators or fellow athletes is forbidden.  Penalty:  Disqualification

3.  Unsportsmanlike Conduct #2:  Blocking: IE, refusing to allow a faster runner(s) to pass by on narrow trails.  Penalty: Variable time penalties

4.  Unauthorized Assistance:  No assistance other than that offered by designated teammates, race staff (including volunteers), medical officials and other active participants may be used.  Penalty: Variable time penalties

5.  Headphones:  Headphones, headsets, earbuds, mp3 players, boom boxes or other personal audio devices, etc. are not to be carried or worn at any time during the race.  Penalty: Variable time penalty

6.  Abandonment:  All personal equipment and belongings taken out onto the course must stay with 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. Penalty: Variable time penalties

For a complete list of rules, please refer to the most up to date USA Triathlon Competitive Rules at: USA Triathlon Competitive Rules

Respect the Vibe.

Fair warning: the communities of the Outer Cape are very different from America At Large. Among those who live or spend significant time here, there is a low-key, calm, almost European approach to life. Wealthy locals rarely own “show-off” cars.  A take-out meal at the beach is often preferred over an evening at a fancy restaurant. (Come to think of it; there are no fancy restaurants!) Daily summer wear tends to be sandals, shorts and t-shirts. Swimsuits are optional for small children playing in shallow water. Loudness and brashness are frowned upon.

We ask that you take note of this character of the villages of Wellfleet and Truro and try to respect it — particularly when you are interacting with the public as a participant in this race. Luckily, the personalities of endurance athletes tends to fit in very well with this atmosphere. We think you’ll thoroughly enjoy your time on Cape Cod!