The swim cap provided in your race pack (compulsory)
Swim goggles are advisable
7. What if I have difficulty during the swim section?
The swim section will be fully manned by a trained water safety team. If you get into difficulty in the swim, roll onto your back and hold your arm in the air. A member of the swim safety team will be there to assist you.
8. What if I can’t finish the swim section?
If you are unable to finish the swim section you will be disqualified from the race. Though we do still allow you to finish the run section.
9. Where is the best place to position myself on the swim start?
Less confident or weaker swimmers are advised to position themselves at the back of the start pack. Also note that especially in the first two hundred meter it will be busy on the inside of the pack, near the course rope.
10. Can I swim breast stroke?
Breast stroke (and any other swim stroke) is allowed during the event. However freestyle is a much more efficient stroke and recommended.
11. What should I wear on the run?
Your race number on the front of your apparel (compulsory)
A shirt, top or tri suit that covers the upper body. (You are not allowed to race bare torso)
12. Am I allowed to walk some of the run section?
Walking is allowed during the run section. However be aware of other competitors running on the course who may wish to overtake you.
13. When and what should I eat the morning of the event?
Try to consume your last meal 2 hours before the event start. This meal should contain carbohydrates (carbohydrates can be found in food such as potatoes, pasta, bread, cereals and pancakes). Try not to eat anything you have never eaten before exercising or on the morning of a race. You never know how your stomach reacts when you begin to race.
14. When and what should I drink before the event?
It is important that you ensure you stay well hydrated the days leading up to the event. Drink sufficient water, juices and isotonic sport drinks.
15. How much fluid should I drink during the event?
Hydration is essential.
Start well hydrated on your race.
Use every opportunity in the race to take drinks from the drink station.
The drink stations on the run course provide water & isotonic drinks.
Tip: practice drinking during exercise in your training sessions
16. Should I eat during my race?
When you expect to take more than 1 hour to finish your race, it is advisable to eat during the race. The human body during strenuous endurance exercise needs 40-50g of carbohydrate per hour. Try to consume around this amount during the event to ensure you don’t run out of energy! The easiest way to take in carbohydrates is through your sports drink. Some sports drinks contain already 8% carbohydrate. In addition it is worth carrying some energy gels or bars in your pocket during your race for when you feel you are running out of energy.
Tip: practice eating during exercise in your training sessions.