Race Details
WELLFLEET SPRINT TRIATHLON
Welcome to the 12th Wellfleet Sprint Triathlon!
We’re glad to have you join us! You’re going to love your day at this special place. Wellfleet is so unique: 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! It’s all for good causes: WOMR Community Radio (92.1 FM) and the Outer Cape Health Center.
Race day is Saturday, June 17, 2023. Start time is 8am. 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!
Sincerely,
Kathleen Walker, Race Director
John Braden, WOMR Community Radio
I promise to read the entire guide soon. But 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 (USA Triathlon) annual member, your membership card!
PACKET PICK-UP OPENS WHEN AND WHERE? – Friday evening from 4-6pm and Saturday morning at 6:30 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 has been sold out for months. There is no more room here!
WHERE DO I PARK? – Park at the Wellfleet Elementary School on Lawrence Road — either right next to the school, or in the parking lot across the street.. If all school parking 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 250 Main Street) and park at the Methodist Church (please leave a small donation in their box). Still confused? Find the parking map here.
WHAT NEXT? – Bike or walk in to Long Pond (less than a mile). That’s your only option. There will be no parking any closer to the venue. Click for a map of 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, Wellfleet’s Long Pond is one of the earliest of Cape Cod’s ponds to warm up each spring. We can’t promise 70 degrees but we expect it be close. Check our Facebook page during race week for a current temperature reading.
Water temperature as of 6/14 – Coolest part of the pond: 71 degrees. Closer to the shore: 75 degrees
WHERE ARE THE PORT-A-POTTIES?? – “Bathrooms” are located slightly up the hill from the beach: at the entrance to the pond’s parking lot.
AFTER I’M FINISHED, WHEN CAN I TAKE MY BIKE AWAY? – For safety (and USAT sanctioning rules), all bikes must be finished with the bike course before athletes may take their bikes out. When leaving transition with your bike, be prepared to show your race number via bib or body marking along with the bike number that is attached to your bike for security. This ensures that you are leaving with your bike and not someone else’s!
SWIM WAVES – 3 minutes apart starting at 8am. This is the likely order:
Wave 1: Men 44 and under
Wave 2: Women 44 and under
Wave 3: Men 45 and over
Wave 4: Women 45 and over, all non-binary, 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!!!
Schedule:
WEDNESDAY, JUNE 14
12 pm: In past years this has been the deadline for online registration. This year, however, the race is full. Tell your disappointed friends to volunteer this year to ensure their entry for 2024! This is the last day to sign up a volunteer online.
FRIDAY, JUNE 16
4-6PM: Day-before Packet Pickup at Long Pond
SATURDAY, JUNE 17
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 a one day license. See USAT section below for details)
- If you do not have an ID you 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**
NEW RULES for One-Day USAT License: If your membership has expired or you are not an annual USA Triathlon member you must purchase the one day license ($15) – USAT has new rules about memberships:
- No cash or checks accepted, for USAT memberships, at race site
- Waiver forms will NOT be available at packet pick-up
- You must purchase (or renew) your membership through this link.
- We will have access to a QR code leading to memberships which requires a credit card to purchase but internet is spotty at best so PLEASE take care of this BEFORE arriving!
Parking & directions:
GPS: The Wellfleet Elementary School is located at 100 Lawrence Road, Wellfleet, MA. Park at the school or the lot across the street.
Overflow parking: at the Methodist Church of Wellfleet, 250 Main Street, Wellfleet. (Please leave a small donation in the box.) Or, park anywhere in the downtown area that allows it. Soft-pedal your bike to the race venue! 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. If they are arriving after the race starts, they will not be able to park at the school. Best for them to park at the Wellfleet Methodist 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. We still need volunteers so please encourage friends/family to sign up to help. They’ll get to see the race, a race shirt and will be able to park close to transition! Register as a volunteer here.
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 the email confirmation from the purchase of your 1-day.
- Present your Photo ID and valid USAT Card (If applicable) to the registration volunteer. If you still need a one-day license, you will handle it right there.
- Once you have your race number materials, which contains numbers 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.
- Head towards the transition area where a volunteer will check your bike brakes and handlebar end caps before heading into transition to place your bike on any rack.
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:
Your race packet will contain tri tats, 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 in your race packet), 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: No timing chips! As you enter and exit transition you will notice timing volunteers – please shout out your race number.
- 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.
Where it all goes:
What’s where?
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 transition or another. But don’t worry: we have laid out the transition 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. Eight bicycles fit on each rack (4 on each side, facing out). 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. Please do not bring dish pans or buckets!
- Port-a-Potties are up the hill in the beach’s parking lot so plan ahead.
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! 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. You do not mount your bike until you reach the designated area OUTSIDE of the transition area. Once you mount your bike you will be merging with other athletes entering their second loop of the bike course. You don’t want them to run into you so stay to the left until it is safe for you to merge with bike traffic. Once you do, 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! At the bottom of that hill — despite the best efforts of local authorities and race staff — sand continually creeps out on the road every time a car exits the adjoining dirt road: so 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.
Course Map
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 as to this event is USAT Sanctioned and those are their rules.)
- 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
Race Day
- Body Marking: Everyone in your team must be body marked
- Shout out your race number as you leave or enter transition
- Relay Teammates will switch inside the transition area, where the bike is racked. Your cyclist will be waiting at the bike (Keep on the rack until the swimmer is at the rack) for the swimmer to enter transition and touch the bike rack. The runner will also be waiting inside transition (again at your teams bike rack location), for the biker to enter and rack the bike before the runner can start.
Mosquitoes!
Depending on the pre-summer rainy season, those little buggers may pop up around the area of Long Pond early on race morning. Our tip: spray yourself with insect repellent before you head over to the beach!
Bike Support:
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 and make sure the ends of your handlebars have plugs!
Awards:
The awards ceremony is tentatively scheduled for 10am. For the triathlon, awards are presented to the top competitors in each age group (male, female and non-binary) 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 for award to be mailed with Lori.
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!
More Opportunities for Volunteers: Have Friends/Family that want to watch you race, love tie-dye, want cool swag and love doing good deeds? We can use them! Please follow this link to signup a volunteer (or 2). They must be at least 12 years old and able to stand throughout the race.
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.
Some of the most critical rules are below. Please note that starting with this year USA Triathlon has increased the non-drafting zone to 10 meters (32 feet, or about five bike lengths).
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 five bike lengths of clear space between you and the cyclist in front. If you move into the 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 once they are outside of the Bike Mount zone. 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:
https://www.teamusa.org/usa-triathlon/about/multisport/competitive-rules
MOST IMPORTANTLY: BE SAFE, TREAT YOUR FELLOW RACERS AND VOLUNTEERS WITH RESPECT, AND HAVE FUN!!!