An overview of the Performance Physio Dirty

Overview of Dirty Duathlon
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Trail Run Mt Marlow track
Ride UTR , Smedleys and UTR
return
Run Graveyard Loop
An overview of the Performance Physio Dirty Duathlon
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
Start /
Finish
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
Exit here after full
Smedleys lap…
Marshal on site
Marshal to Enter Smedleys trail via
access road
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
Zoom of roundabout for final run leg
transitioning from Mt Marlow to
Graveyard!
Graveyard Run
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)
 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
10:05 am
4:15 pm
11:05 pm
low tide
high tide
low tide
high tide
( 1.1 m )
( 2.6 m )
( 0.6 m )
( 3.4 m )
Weather
Look at the predicted Queensland Weather predictions for wind and swell
http://www.seabreeze.com.au/graphs/qld2.asp