An overview of the Performance Physio Dirty Duathlon

Overview of Dirty Duathlon

Trail Run Mt Marlow track

Ride UTR , Smedleys and UTR

return

Run Graveyard Loop

An overview of the Bike Course (anticlockwise)

The Ride 29km includes a wide variety of terrain:

Beach Sand (only a couple hundred metres till you turn off beach onto

the bitumen roundabout)

Roundabout: stay left and be mindful that traffic will be slowly moving,

but aware of your presence...Follow bitumen 1 km till end of parks area,

then turn left onto gravel where you will veer right and head along the

edge of coastline till start of UTR

UTR (Under the radar) single track, starts with main climb of the day,

descent has a few switchbacks and sections of loose rock to deal with.

The Smedleys Trail is relatively technical with a few rock gardens on the

uphills and some on descents needing your respect and attention.

Second half of UTR ride also has a few rock obstacles to ride over when

approaching slight climbs but a lot easier than the Smedleys trail

Overview of the Bike Course (radar and Smedleys loop)

(Performance Physio Dirty Duathlon and BNG Sports Ultra

Competitors only)

Smedleys Loop

Exit Under the radar head towards Smedleys bridge turn right just prior, head along the 4wd

track and turn left up a steep dirt vehicle access track.

At the top of the track turn left onto the Smedleys trail and complete a full loop in a clockwise

direction. Once at the junction where you entered Smedleys trail you will be given a marker

to take to the official exit of Smedleys trail.

Then cross the bridge and turn right along 4wd access track

Start /

Finish

Smedleys loop

Marshal to Enter Smedleys trail via

access road

Exit here after full

Smedleys lap…

Marshal on site

After Smedleys loop, 4wd road

merges onto “Under the radar track”

Final loop added to radar

just near the gate. Marshals

in position

Final Graveyard Run:

Beach Sand run to end of beach and look for markings to veer left before

stairs

Graveyard loop has rock stairs uphill and large drains to negotiate when

coming down hill

Useful Tips for your Performance Physio Dirty Duathlon Event

Bring plenty of Hydration for the course, on the bike +paddle legs as

they will take longer than the km’s would otherwise indicate (for those

not familiar with off road/ ocean events)

Hydrate Always- using a camel back or race belt is perfect! 2% loss of

hydration equates to a 10% loss of athletic performance

Ensure you bring adequate nutrition/ electrolytes & or similar products

to get through your challenging event (Nuun electrolyte, Vitargo and

Gu’s work a treat & are available from bike shops like BNG Sports)

Graveyard Run

Zoom of roundabout for final run leg

transitioning from Mt Marlow to

Graveyard!

Electrolyte needs will be increased if the temperature is high or the

humidity is higher than you are used to. This will cause your body to use

more electrolytes which will need to be replaced; failure to do so will

result in loss of power output and quickly lead you to medical

complications if ignored for too long.

Ensure you know your race number & clearly communicate it at each

checkpoint

Always provide help to a fallen/ injured competitor and alert the

nearest competitor to advise race marshals of their location and

situation.(time can be credited for your time spent assisting)

Look out for small course markings- pink & orange ribbons,

Adventurethon signage. If you get lost, re trace your steps till you get

back on the course and alert other athletes or marshals. Alternatively

having an understanding of your position to the coast / mountains will

ensure you never go off course.

Bandages it is compulsory to carry 2 compression bandages with you on

the run course & recommended to have them for your ride course also

Be aware of snakes (if bitten bandage firmly down the limb & flag down

competitors / marshals to tell race HQ & arrange evacuation)

Mountain Bike Skills Mountain biking contains a large element of skill to

negotiate natural obstacles on a single track course. Ride within YOUR

ABILITIES the event day is not the time to try something new and failure

on some obstacles can result in serious injury to you or to someone near

you. (see the Mountain bike 101 cheat sheet)

Various Bike skills/ Speeds on the single track section of the course

Single track is made to be just that, one person wide however there will

be sections that are easier to allow faster riders to pass. If you have a

rider behind you that is keen to get past please ensure you are safe to

allow them to pass and ensure you communicate with them as to when

it is clear for them to pass you.

If you are feeling too nervous to let the rider pass on the go, please

move to a section on the side of the track but keep as priority number

one yours and the surrounding rider’s safety.

If you are trying to pass an inexperienced rider, please call out to them

early that you would like to pass on their right and tell them exactly

when you are passing if you see a safe way of getting past. Please ensure

the person in front does not become put off by these actions as you do

not want to be responsible for causing them an injury.

Tides 4th July

4:45 am low tide

( 1.1 m )

10:05 am high tide

( 2.6 m )

4:15 pm low tide

( 0.6 m )

11:05 pm high tide

( 3.4 m )

Weather Look at the predicted Queensland Weather predictions for wind and swell

http://www.seabreeze.com.au/graphs/qld2.asp