Official Athlete Guide: 23 OCTOBER 2021 Cascais, Portugal

OFFICIAL ATHLETE GUIDE
23rd OCTOBER 2021

CASCAIS, PORTUGAL
ironman.com/im-cascais
IRONMAN PORTUGAL - CASCAIS 2021 3
INDEX
WELCOME MESSAGE 05
THE STORY BEHIND THE RACE 06
THINGS TO SEE IN CASCAIS 08
SAFE RETURN TO COMPETITION 10
GENERAL RULES SUMMARY 12
WITHDRAWAL 14
EVENT VENUE 16
EVENT SCHEDULE 18
PRE-RACE INFORMATION 20
RACE DAY INFORMATION 28
CHECK-LIST 34
HOW TO WATCH THE EVENT 36
SWIM 38
BIKE 46
RUN 56
TRANSITION RULES 60
BIKE & RUN 62
POST-RACE INFORMATION 64
SLOT ALLOCATION 66
ATHLETE GUIDE
4 IRONMAN PORTUGAL - CASCAIS 2021 IRONMAN PORTUGAL - CASCAIS 2021 5
WELCOME
TO THE IRONMAN PORTUGAL - CASCAIS
Dear Athletes,
Everything changed a few years ago after I
became an IRONMAN Finisher.
It brought about a singular feeling of
resilience, overcoming and achievement
that is indescribable and unparalleled,
and that you too will be able to experience
now, here, in Cascais.
Finally, the long awaited first full distance
IRONMAN has come to Portugal.
Your long preparation and sacrifices
In the current global circumstances we
have not been in vain. Commitment,
all live in it has been an herculean task to
Determination, Pride, Perseverance,
build an event of these proportions. With
Discipline and Courage – are the values
a continuous involvement, support and
that characterize you, that make you so
trust placed in this Team, the Municipality
special, and that take you so far, all the way
CASCAIS AND IRONMAN of Cascais, the Government of Portugal,
to the end.
neighboring Municipalities, the General-
Cascais is located in one of the most Portuguese monarchy. Directorate of Health, the Security Forces, The courses were made with that same
beautiful areas of Portugal, between the the Captaincy of Cascais, Civil Protection passion in mind, focusing on what
Just 20 minutes from Lisbon, Cascais has
sea and the Sintra hills. Boasting over 650 and Sponsors have come together around motivates and challenges you.
the council neighbor districts of Sintra
years of history, this fishing village was this massive goal of turning a national Enjoy the feeling that Cascais has to offer
and Oeiras, all part of the extraordinary
the summer residence of choice of the dream into a reality. and take in each inch of this unique and
bike course.
In October, despite the improvement of once in a lifetime experience.
the pandemic situation, this challenge The finish line is waiting for you. YOU ARE
persists. We employ every athlete and AN IRONMAN!
accompanying person to uphold an
exemplary civic conduct, assuring a safe
Jorge Pereira
event for all.
Ambassador IRONMAN Portugal
ATHLETE GUIDE ATHLETE GUIDE

6 IRONMAN PORTUGAL - CASCAIS 2021
brings you cycling courses

from all around the world
IRONMAN PORTUGAL - CASCAIS

THE STORY BEHIND THE RACE
The birth of triathlon in Cascais was back in stage, by the hand of a dreamer who never
the year of 1986, with a hundred athletes, gave up - Jorge Paulo Pereira. The return of
one year after the first ever event of that triathlon to his home town confirmed the
kind on Portuguese soil, in the town of expected potential and was a success.
Peniche. With the eyes of the world on Cascais
Only four years later, Cascais hosted the Triathlon for its great quality organization
European Triathlon Championships. In and unparalleled location as a tourist
2000 this Olympic distance race moved to destination, the World Triathlon
the very next town, Estoril, where the event Corporation chose Cascais to debut their
took place until 2010. brand in Portugal with the IRONMAN
Three years later the event was reborn as 70.3 Cascais in 2017 and now the first
part of a project that foresaw the growth edition ever in Portugal of the full distance
of both the race and its status on the world IRONMAN - A dream come true!
www.ROUVY.com
REAL ROADS. REAL RIDERS. REAL FEELINGS.
ATHLETE GUIDE
THINGS TO SEE in cascais

COME FOR
Tour around the Museum Tour through the Environment
THE LANDSCAPE.
Quarter
Facing the sea, Cascais also has a central
Does art complement your sporting offer that allows you to take advantage
personality? Every day, except Monday, you of its streams. Recently recovered, the
can dive in the Museum Quarter. Start at Ribeira das Vinhas Trail can be a relaxed
the Vila Museum, in Praça 5 de Outubro trip for a more or less demanding family.
(city hall building, opens at 10:00 am), The meeting point is next to the Mercado
there you will learn more about the origin, da Vila parking lot. Come early to enjoy
people and history of Cascais. After the it to the full. Walk calmly and enjoy the
visit, cross the Historic Center and head works of art that value some infrastructure,
to the Cascais Cultural Center (Rotunda but also rocks, stumps left in place to help
João Paulo II), there are exhibitions on tell old stories. The walk extends to Quinta
the ground level and 1st floor waiting for do Pisão, so everything depends on the
you. Then follow Avenida da República (nr. will of each one (for iron heroes it is child’s
300) and enter the Casa das Histórias play). Bring lunch, water and comfortable
Paula Rego, where you will find work by shoes and clothing. If there is still time,
an exponent of contemporary painting Quinta do Pisão opens at the end of the
(and beyond). Then head to Rua do Farol trail, where there are many activities for all
and get ready for a unique experience ages (horse riding, donkey or bicycle rides,
(sunglasses are welcome). At the Santa visits to Casa da Cal and much more), but
Marta Museum Lighthouse you can prior registration is required: 215 811 750 |
have a snack to the sound of Lusophonica [email protected].
music, visit the exhibition on the life of
lighthouse keeper and see live lenses taken
from some lighthouses. Next door, at Casa
Santa Maria, let yourself be inspired by STAY FOR THE
Raúl Lino’s architecture. End the visit with
a visit to the Condes de Castro Guimarães
CULTURAL
Museum in the middle of Marechal
Carmona Park. More information: https://
LIFE.
bairrodosmuseus.cascais.pt/bilhetica
visitcascais.com
#omelhorsitioparaviver #thebestplacetolive
ATHLETE GUIDE
SAFE RETURN TO COMPETITION

This 2021 season has been marked by • You must use the Hand Sanitizing
the global pandemic, COVID-19, forcing Stations when they have been
many organizations to cancel mass events, implemented - Post-race food and
including some of ours. beverages will be provided to athletes
in a lunch bow (not a buffet).
Our team of enthusiasts, experienced
triathletes, endurance athletes and above • Our Slot Allocation and Awards
all rigorous collaborators, have put a lot Ceremony will be modified.
of hard-work into being able to hold this
• You must respect Social distancing in
event.
all race areas as well as during the run
In this athlete guide, we will detail the course, to be applied to the best of
race specifics and the measures we will your ability.
implement due to COVID-19.
• Bring your valid proof of
Here are the main topics: vaccination, or a valid certification
of negative PCR test (last 48h), or
• Face coverings are mandatory in all
an antigenic test will be made on
race venues throughout the weekend,
the venue, at your expense.
except from the start line to the finish
line.
• Bring your own face coverings as they
are mandatory up to the start line of
the race, and we will provide you with
a face cover in the finish area.
Face mask mandatory

• Expo Village
• Registration
Social distancing
• Bag & Bike Check in
In all race areas, please maintain
• Bike park on race-day morning
social distancing (2 meters).
• Starting corrals until the start line
On the RUN leg, please do your
• Finish Line and Post-Race Athletes Area best to keep 4 meters in between
yourself and all other athletes.
• Check out
• Awards Ceremony
Failure to comply can result in disqualification.

ATHLETE INFO & PUBLIC : Face coverings are also mandatory for Spectators.
ATHLETE GUIDE
GENERAL RULES SUMMARY GENERAL RULES SUMMARY

IRONMAN will operate under the Triathlon is an individual event, and it is your
“three strikes and you’re out” principle responsibility to fully understand the rules
with respect to BLUE CARD violations. and avoid penalties. The referee’s ruling
DRAFTING AND LITTERING are the only is final in the case of POSITION violations, BLUE CARD
two violations that will result in a BLUE and there are no protests or appeals. Other
common violations include: Drafting violation
CARD violation and an athlete will incur
a time penalty (to be served in the closest HELMET CHINSTRAP - Five-minute time penalty served in a penalty tent on
penalty tent, located along the bike course). Your chinstrap must be securely fastened the bike course
YELLOW CARD violations (stop and go whenever you are on your bike on race day.
penalty) also require an athlete to stop at Littering violation
RACE NUMBER
the closest penalty tent location along the - Five-minute time penalty served in a penalty tent on
bike course. Any penalties incurred on the You must wear your bib number during
the bike course
run course are to be served at the point of the run portion of the race. In addition,
infraction. While YELLOW CARD violations your bike frame sticker must be properly
will not count against your three strikes, attached to your bike frame and must be
IRONMAN Competition Rules still allow visible from both sides.
an athlete to be disqualified for repeated LITTERING YELLOW CARD
rule violations should an athlete receive Do not throw ANYTHING outside of official Blocking violation
excessive YELLOW CARD violations. aid stations. Littering will result in a BLUE
So that you understand the rules on race CARD violation, which is a five-minute - 30 seconds Stop and Go time penalty served at the
day, please take the time to read and time penalty. next penalty tent
understand the rules in the Athlete Guide UNAUTHORIZED EQUIPMENT
and the 2021 IRONMAN Competition Sorry, absolutely NO communication
Rules. devices, MP3 players or other audio devices.
The POSITION violations are summarized: (Yes, that means NO cell phones).
• Always ride on the right side of your OUTSIDE ASSISTANCE

RED CARD
lane to avoid an ILLEGAL POSITION or Non-racers may NOT ride or run alongside
BLOCKING call. you. Disqualification (DSQ)
• Keep six bike lengths of clear space TIME PENALTIES

between your bike’s front wheel and Remember that even though DRAFTING
the rear wheel of the cyclist in front of and LITTERING are the only violations
you to avoid a DRAFTING call. that incur a five-minute time penalty, you
• Always pass on the left of the cyclist must go to a penalty tent for any violation
to have your number marked. There will
in front of you; Never on the right to
be no penalty tents on the run. If you are
avoid an ILLEGAL PASS call. Complete
penalized on the run, the official will mark
your pass within 25 seconds to avoid a your number on the spot.
DRAFTING call.
• Passed athletes must be seen making
Please treat other athletes, all volunteers, and
immediate and constant rear progress
your referees with courtesy and consideration.
out of the drafting zone to avoid a
Not doing so is UNSPORTSMANLIKE CONDUCT
Please note:
DRAFTING Call. and may result in disqualification. I sincerely Any combination of three violations will result in race disqualification.
hope you have a great race and achieve all your
goals.

WITHDRaWAL
PRE-RACE DURING THE RACE
If you wish to withdraw from the race prior To comply with the health and safety plan
to the race start (after you have registered) any athlete withdrawing from the race at
please inform the help desk at registration any time must report it to a staff member.
and return your timing chip. It is important Please ask for the team leader of the area
that you let us know if you are not racing so you are in. They will take your details and
all athletes are accounted for and we know report them to the race office. Any athlete
you are safe. who fails to report their withdrawal may
result in suspension from future IRONMAN
Portugal - Cascais events. Athletes who
receive medical assistance from our
medical team are exempt from this rule.
IMPORTANT CONTACTS
Nearby Hospitals:
Police (PSP) + 351 214 814 060
Alcabideche + 351 214 653 000
CUF +351 211 141 400
112
EUROPEAN EMERGENCY NUMBER
ATHLETE GUIDE
EVENT VENUE MAP MEDIA CENTRE
FINISHLINE
INFOPOINT 2
MEDICAL CENTer
SWIM START
WHITE BAGS
INFOPOINT 1
IRONMAN STORE
TRANSITION AREA
SWIM EXIT
REGISTRATION

EVENT SCHEDULE EVENT SCHEDULE

Wednesday, 20.10.2021 Saturday, 23.10.2021
Schedule Description Location Schedule Description Location
09:00am - 07:00pm Info Point Expo / Info Point Bay Sommer House Garden / Cascais Bay 05:30am - 07:20am Transition Area open Manuel Possolo Hippodrome
03:00pm - 07:00pm Athlete Registration Marechal Carmona Parking 07:00am - 12:00am Info Point Bay Cascais Bay
03:00pm - 07:00pm IRONMAN Merch. Store / Expo Marechal Carmona Parking 07:35am National Anthem Ribeira Beach
07:50am AG Swim Start (rolling start) Ribeira Beach
Thursday, 21.10.2021 09:00am - 07:00pm Info Point Expo Sommer House Garden
09:00am - 07:00pm IRONMAN Merch. Store / Expo Marechal Carmona Parking

Schedule Description Location
04:05pm ETA first male athlete Cascais Bay
09:00am - 07:00pm Info Point Expo / Info Point Bay Sommer House Garden / Cascais Bay
04:45pm ETA first female athlete Cascais Bay
09:00pm - 07:00pm Athlete Registration Marechal Carmona Parking
07:00pm - 01:00am Bike check-out (mandatory) Manuel Possolo Hippodrome
09:00pm - 07:00pm IRONMAN Merch. Store / Expo Marechal Carmona Parking
12:22am ETA last athlete Cascais Bay
11:00am - 12:00pm Press Conference Onyria Quinta da Marinha Hotel
Sunday, 24.10.2021
Friday, 22.10.2021
10:00am - 05:00pm IRONMAN Merchandise Store Marechal Carmona Parking
09:00am - 07:00pm Athlete Registration Marechal Carmona Parking
10:00am - 06:00pm IRONMAN Expo Marechal Carmona Parking
09:00am - 07:00pm IRONMAN Merch. Store / Expo Marechal Carmona Parking
12:00pm - 01:10pm Awards Ceremony IRONMAN AG Cascais Bay
03:00pm - 07:30pm IRONMAN Bike check-in & transition Manuel Possolo Hippodrome AG 18-24 - 12:00 pm / 25-29 - 12:05 pm
bags
AG 30-34 - 12:10 pm / 35-39 - 12:15 pm
AG 40-44 - 12:20 pm / 45-49 - 12:25 pm
AG 50-54 - 12:30 pm / 55-59 - 12:35 pm
AG 60-64 - 12:40 pm / 65-69 - 12:45 pm
AG 70-74 - 12:50 pm / 75-79 - 12:55 pm
AG 80-84 - 13:00 pm / 85-89 - 13:05 pm

01:10pm - 01:15pm IRONMAN TriClub

PRE-RACE INFORMATION
COVID-19 MEASURES
REGISTRATION AREA
The organization reserves the right to be able to access.
set the presentation of PCR tests or • You will need to review the COVID
the performance of antigen tests to all prevention questionnaire in the process of
attendees if the health situation requires entering the registration tent. Please follow
and demands it. In this case, all athletes will the directions of the people in charge of
be duly informed of these requirements access control.
as far in advance as possible. The athlete
• The use of a mask that covers nose and
who wants to participate in the event must
mouth is mandatory at all times.
follow the health measures indicated by
the country where the race is held, at the • Follow the signs that will indicate a correct
time of the race. flow of traffic.
• Maintain at all times the safety distance
of 2 meters.
BEFORE YOU CHECK-IN
At the time of registration:
During the weeks prior to the event you
will receive an email with information of • Check the list of registered and verify that
interest for registration. By following the your name and your TriClub are written
instructions in My Events Active you will be correctly according to your IRONMAN
able to save your time to avoid crowds in the profile.
collection of the pack of each participant.
• Make sure to present the registration
In order to start living this new adventure confirmation email that includes the QR
together, you must first go to the registration code in the registration tent either printed
area located in Marechal Carmona parking or through your Smartphone.
lot in Cascais.
• Registration can only be made during the
Go to the registration tent to collect your official opening hours of the registration
bib and the race material provided by the tent.
organization.
For the registration process it is important
that you keep in mind the following:
• It is important that you attend at the time
you have pre-selected to avoid crowds.
• Access to the registration area is limited
to athletes and staff of the organization
only. The public and companions will not
ATHLETE GUIDE
PRE-RACE INFORMATION STICKERS

You will also have a sheet of stickers; Your
bike, helmet and bags must have your race
number stickers on them.
• Water Shoes - Athletes will be provided
REGISTRATION
with water shoes for their protection
Please pick up your registration time at while awaiting in the starting corrals
myevents.active.com/ironmaneurope until that extend onto the street.
October 15th Athletes must wear all official race
participant items issued at Athlete Check-
ATHLETE CHECK-IN In. Items include; the official swim cap,
When: wristband, bike stickers, race bib number,
Wednesday, 20 October, from 03:00 pm and timing chip. Failure to do so will result
to 07:00 pm. in a DSQ.
Thursday, 21 October, from 09:00 am to RACE BIB

07:00 pm.
Please wear your race number on your
Friday, 22 October, from 09:00 am to back during the Bike course and in front
07:00 pm. for the Run course. You can use safety pins
PERSONAL NEEDS PERSONAL NEEDS
Athlete Check-In will NOT be open after if you wish. However because you need BIKE RUN
these hours. If you do not check-in during to change the position in transition it is BAGS
the designated Athlete Check-In hours you strongly recommended that you get a race
You will receive three bags at registration.
will not be able to race. belt which saves you time, allows you to
easily switch clothing and avoids putting BLUE BAG [Bike Gear]
Where: Marechal Carmona Parking
holes in your clothes. Should contain the gear you need for the
What you’ll need: bike course, including your helmet and
- A valid photo ID
ATHLETE WRISTBAND bib number on a number belt. After you
A wristband with your race number will be have used your blue bike bag for your
- A valid Triathlon license or
placed on your wrist at Athlete Check-In. swim-to-bike transition, use this bag to
- One day license This wristband will identify you as an official pack your swim gear in. This bag is PERSONAL NEEDS PERSONAL NEEDS
BIKE RUN
athlete and must be worn during the entire placed next to your bike, until you collect it
race week. The wristband is required for after the race.
WHAT YOUR RACE
medical identification purposes and gives
PACKET WILL INCLUDE you access to transition zone and post-race RED BAG [Run gear]
• Race bib athlete areas.
Should contain the gear you need for the
• Athlete wristband You will not be allowed to remove your run course. After you have used your
bicycle and/or gear from the transition red run bag for your bike-to-run transition,
• Bike/Helmet Stickers
zones after the race without your wristband use this bag to pack your bike gear
• Gear bag stickers attached to your wrist. in, including your helmet. Leave this bag
• Gears bags next to your bike, until you collect it after
• Swim cap ATHLETE the race.
0001

PRE-RACE INFORMATION
AL NEEDS PERSONAL NEEDS
IKE RUN
WHITE BAG [Street wear] find the bag in the Personal Needs Tent on
the run course on km 8.3; km 22.8; 37 km.
This is your street wear bag; it is for you to
put any additional clothing you wear
before the race and anything you may
require after the race. Leave this bag in
Jardim da Parada (Casa Sommer garden)
for you to collect after the race.
Please ensure that you stick the numbered
stickers on the bags firmly before you put
your gear in them. You will have access to
your blue or red bag prior to the race start
on Saturday, so you must ensure that all the
items you need are in the bags when you
rack them.
Please note that you cannot mark these
bags, other than with your race number
sticker.
PERSONAL NEEDS PERSONAL NEEDS PERSONAL NEEDS
BIKE RUN
Athletes can enjoy a special refreshment
with their own nutrition supplements if
they desire. At the time of registration, they
must order the specific bags for this special
refreshment. Remember to mark these
bags with your bib number.
Personal needs BIKE
The bag must be dropped on the Transition
Area at the time of check-in. You will find
the bag in the Personal Needs Tent on the
ENJOY THE RACE AND

bike course on km 57,3 | 99,6 | 136,3 | 176,9. Nirvana have been helping athletes and
spectators on their journey to the start
Personal needs RUN
No bike pumps inside! LEAVE YOUR TRAVEL line for over 15 years. By taking the stress
out of all the travel and logistics, you
The bag must be dropped on the Transition
Area at the time of check-in. You will The organization will provide them
AND ACCOMMODATION can concentrate on being your best and
to athletes. ARRANGEMENTS enjoying your IRONMAN race experience.
TO THE EXPERTS Benefit from booking your travel and

accommodation with IRONMAN’S Official
NB: Do not overfill or put valuables in the bags. IRONMAN can not be held responsible Event Travel Partner. Our extensive range
for the contents of the bags. of event services supports you throughout
nirvanasportstravel.com your journey, leaving you to fully focus and
enjoy your finish line moment.
ATHLETE GUIDE
PRE-RACE INFORMATION PRE-RACE INFORMATION

RACK YOUR BIKE other competitors.
MANDATORY ATHLETE
You must rack your bike according to your When racking your bike, take your time to
BRIEFING
race number. You can attach your bike familiarize yourself with the transition zone.
Briefing online. It is mandatory to watch of the course, rules and cut-off times for shoes to your bike pedals, but your helmet Don’t forget to check where the entries
the briefing which will be made available the disciplines and most importantly, must be inside of your Blue Bike Gear Bag. and exits are. There will be volunteers in
at our website. any last-minute changes or procedures transition to answer any questions, ask
NB: Bike covers ARE NOT ALLOWED as it
to the event that have occurred, or may them now, don’t wait until race day.
Please check the Event Schedule for presents a safety hazard to volunteers and
potentially occur due to weather related
times. The briefings will cover important
forecasts.
information pertaining to any peculiarities
MANDATORY BIKE AND GEAR CHECK-IN and your bags and that the bib you
are wearing is attached in 3 points as
required
Please pick up your bike rack time at:
myevents.active.com/ironmaneurope • That you are wearing your athlete
until October 15th wristband, that we gave you in Athlete
Check-in.
When: Friday, 22 October
• Without these items, you will not be
From 3:00pm to 7:30pm able to rack your bike and bags.
Where: Manuel Possolo Hippodrome
What you’ll need:

COLLECT YOUR TIMING CHIP
• Be ready before you get to the entrance
You collect your chip when exiting
of the transition zone. You will need
transition zone. It must be worn on your
your bike, helmet put on, and gear bags
left ankle during the entire race.
with all your gear inside.
The chip will register your individual start
• Athletes are responsible for ensuring
time as you cross the timing mat at the
that their bike and helmet are in safe,
swim start and provide your swim time,
working order, IRONMAN can not be
bike time, run time, finish time, transition
held responsible for any bike failures.
splits, overall and age group ranking. chip on for Bike Check-Out. So keep it on
This is what we will check :
If you lose your timing chip during the race even if you drop out of the race.
• That your helmet is properly strapped you must notify a timing official in transition Your race timing chip is a loaner. You
and fastened, ready for the race who can issue you with a replacement so must return the chip to the timing
• That your bib numbers are correctly you can continue the race. company, or you will be billed for its
applied on your bike, your helmet Please note that you must have your timing replacement (50€).

RACE DAY INFORMATION RACE DAY INFORMATION

RACE MORNING PROCEDURE
INFORMATION
TRANSPORT NETWORK Transition opens at 5:30am on race MEDICAL AREA
RACE DAY PARKING
morning. Remember to bring your
To plan your trip between all public The medical area is for athletes only; family
Parking can be found surrounding the timing chip, swim cap, and wetsuit. Bike
transportation network, we recommend members are not allowed. Overcrowding
Venue, but due to road closures, we technicians and pumps will be available in
you the web-site TRANSPORLIS. Here you in the medical area prevents the medical
strongly recommend you use the existing transition zone on race morning.
get information of available services, costs staff from doing their job. For information
several parking areas by the Cascais
and duration. Please do not wear your bib number in the on an athlete receiving medical treatment,
Market, Duquesa Beach, Cascais Train
swim. Leave it with your gear and put it on please wait outside the medical tent for
station, Cascais Villa Mall. Other option can
before you head out on the bike course. updates on your athlete’s condition.
be parking in Estoril and do a 10 minute’s TRAIN
walk to the race venue by the sea. Transition closes at 7:20am. All athletes
Cascais Train Station is 500m away from must be out of transition and headed to
While there are plenty of parking spaces, the race Venue. The Linha de Cascais is LITTER ZONES
the swim before this time.
we ask that you carpool with another a regional train line from Cais do Sodre There will be a designated area before
athlete when possible to ease traffic station in Lisbon to the resort towns of Swim start where athletes should dispose
congestion on race morning. Please give Cascais and Estoril on the coast. SERVICES of their face masks.
yourself enough time race morning to get
to transition with ample time to prepare Bike mechanical service available at
for race day. Roads can be congested as Transition and at:
athletes and spectators converge on the - Malveira - Km 13.6 / 36.3 / 113.4
area in a short period of time.
- São João - Km 57.3 / 99.6 / 136.3 / 176.9
- Algés - Km 77.8 /156.1

RACE DAY INFORMATION

AID STATIONS
There will be 5 Aid Station on the entire the Run Course. Mobile and fixed services
Bike Course, and 7 Aid Stations, each lap of will be available along the course. The
general offerings are as follows:
BIKE COURSE AID STATIONS
ELECTROLYTE ENERGY
WATER DRINK BAR GEL fruit WATER
(1) Peninha - Km 29 Personal Needs

(2) S. João Estoril - Km 64,2 Estoril - Km 57,3 / 99,6 / 136,3 / 176,9
(3) S. João Estoril - Km 98,2
(4) Estoril Circuit - Km 124
(5) Paço de Arcos - Km 153
RUN COURSE AID STATIONS
ELECTROLYTE ELECTROLYTE ELECTROLYTE

WATER DRINK COLA GEL fruit DRINK DRINK WATER
(1) Hotel Vila Itália - Km 0,5 / 12 / 14,9 / 26,4 / 29,3 / 40,8

(2) Guia - Km 2,6 / 9,84 / 17,1 / 24,3 / 31,4 / 38,6
(3) Oitavos - Km 4,7 / 7,7 / 19,2 / 22,1 / 33,5 / 36,5
(4) Cabo Raso - Km 6,2 / 20,6 / 35
Personal Needs - Km 8,3 / 22,8 / 37
ATHLETE GUIDE
RACE DAY INFORMATION

Don’t try this on race day *
CUT-OFF TIMES
02:20:00
10:20:00 + T1 +
16:00:00 + T1 + + T2 +
TIMES ARE CALCULATED BASED ON INDIVIDUAL START TIME, NOT ON
THE GUN START TIME
INTERMEDIATE CUT-OFFS: Total race time

Swim - at the swim exit • 16h00m individual race time
• 2h20m after starting the race, or at • 12:21am (local time)
10:41am (local time).
IRONMAN, reserves the right to remove
Bike an athlete from the course and DNF them
if our course staff determines there is no
Intermediate 1 - 2nd loop start at República
possibility that the athlete could finish the
Avenue (km 102)
given discipline (swim, bike, run) before the
• 06h55m individual race time posted cut-off times based on an athlete’s
• 03:16pm (local time) at the same place location, time, and average speed up at
that point.
Intermediate 2 - 2nd loop start at Marginal,
Auchan roundabout (km 138) Athletes who do not meet the above cut-
offs will be considered a DNF and will not
• 08h30m individual race time
be eligible for age-group awards or for
• 04:51pm (local time) at the same place 2022 IRONMAN World Championship in
Combined Swim + Bike - at the Transition Kona, Hawaii.
Area entrance
* A bold statement from the brand that wants to sell you the product, sure. But getting used to nutrition is one thing many
• 10h20m individual race time athletes don’t prioritize in training. Some even risk it all by trying new products on race day. So, use whatever you’ve
trained with or get used to what you’re getting on-course. In this case the GEL 100 and GEL 100 CAF 100.
• 06:41pm (local time) at the same place
maurten.com/ironman
ATHLETE GUIDE
CHECKLIST
RACE CHECK LIST

PRE-RACE Tire levers
Directions to Hotel Valve Stem Extenders
Directions to Athlete Check-In Patch Kit
Directions to Race Start Wrench Set/Tools
Directions to Race Finish Vaseline
Photo I.D. Sunscreen
Valid Triathlon license or a one day Helmet
license Sunglasses
Bike Services/Tune up Bike Shoes & Socks
Attend Athlete Check-In GPS Watch or Bike Computer
Attend Athlete Briefing
Study the race courses and plan your RACE DAY – RUN
nutrition
Fuel Belt
Race Belt or Safety Pins
RACE DAY – SWIM
Bib Number
Timing Chip and Strap
Hat/Visor
Swimsuit/Wetsuit (if applicable)
Reflective tape (if applicable)
Goggles (consider a spare pair as well)
Running Shoes & Socks
Race Day Swim Cap (provided at
Check-In) Sunglasses
Ear Plugs/Nose Plug (optional) Water Bottle
Take off long-sleeved shirt and shoes
and discard before the race or place in MISCELLANEOUS
your provided Street Wear Bag
Body Glide
Antibacterial Gel / Face masks
RACE DAY - BIKE
Contacts or Rx Glasses
Bike Pump
Heart Rate Monitor & Chest Strap
Extra Nutrition
Towel
Extra Water Bottles
Hair Ties
Aero Water Bottle Straw
Lip Balm
Bike Repair Kit
Bar-end plugs Post-Race Clothing
CO2 Cartridge(s) Extra Swimsuit and Cap for
Spare Tire practice swim (if applicable)
Spare Tube HAVE A GREAT RACE!
ATHLETE GUIDE kask.com

36
A STEP AHEAD OF
IRONMAN PORTUGAL - CASCAIS 2021
HOW TO WATCH THE EVENT

IRONMAN.COM TRACK YOUR ATHLETE YOUR TRAINING PLAN?
The online source for essential event The 2021 IRONMAN Portugal - Cascais
details, race recaps, and editorial content, features real-time information while
as well as live race-day blog coverage from providing Live Results via the IRONMAN
start to finish. www.ironman.com. Tracker App.
FEATURES INCLUDE
GET SOCIAL Live Web Tracker: See times and current
pace within seconds of a participant
Share your IRONMAN Portugal - Cascais
crossing each checkpoint. Estimated times
experience across your profiles with
will be provided based on current pace.
#IMPortugal Live Leaderboard: See who is winning via
the Live Leaderboard. Top runners in each
category will be displayed in real-time as
Stay connected with IRONMAN Portugal
they lead the way through the course.
- Cascais across our social channels to be
on top of all the latest news and exciting Real-time Facebook / Twitter Notifications:
events. Get automatic updates as progress is
made on the course. As a spectator, the
results of the participant you are tracking
can be posted to your Facebook or Twitter
facebook.com/IRONMANPortugal feed automatically allowing friends and
family to share in the excitement! If you
are a participant, claim your profile and
instagram.com/ironmanportugal
enable Facebook or Twitter notifications.
Your stats will post live as you pass each
IRONMAN Athlete Tracker App checkpoint.
Live Map Tracking: Participant locations
will be plotted on the Interactive Course
Map as progress is made on course. The
position of each participant is estimated
based on the most recent timing received
from the bib read. NOTE: Participants do
not need to carry their phones for this
feature to work.
Mobile App: Features include Live
Explore more here.
Participant Tracking, Push Notifications,
Leaderboards, Map Tracking, Event
Messages, Event Info and more!
ATHLETE GUIDE
RED BULL GIVES YOU WIIINGS.
SWIM
SWIM COURSE
The one-loop 3.8 km (2.4 mile) swim starts you prepare properly in the assembly area.
at Ribeira Beach in Cascais. The course
Athletes will be directed to self-seed on
takes athletes around the protected
race morning based on their anticipated
bay of the village and all the way to the
swim time. Volunteers will be in the
Fortaleza at Clube Naval. Athletes arrive at
staging area with signs and will assist with
the transition area, located at the Manuel
this process. Being as accurate as possible
Possolo Hippodrome, through a 630
with your self-seeding will make for the
metres run on a red-carpet. This event will
best swim.
incorporate a rolling swim start for age
group athletes only. There will be a one- Each athlete will be given a race start time
minute warning before the start horn goes when crossing the timing mat at the swim
off, there will not be a countdown start, just before entering the water.
Age group athletes will enter the water in Athletes have 2 hours 20 minutes to
a continuous stream through a controlled complete the swim course from their start
access point at 7:50 am. The timing chip time registered by the timing chip. The bike
will register each athlete’s start time when out will close 2 hours 30 minutes after the
they cross the timing mat at the swim last starter, any athletes still in transition
entry ramp. There will be no warmup in will not be allowed on the bike course.
the water prior to the start, so make sure
ATHLETE GUIDE
SWIM
COVID-19 MEASURES SWIM START / ROLLING START
How the start will work? There are only 5 When one category starts, the following
starting corrals. categories will be asked to step forward
and sort themselves into the starting
Athletes must use their facial mask entering
corrals, according to the start schedule.
the starting corrals until passing the beach
drop mask access point, disposing of them Swim start is in Praia da Ribeira, at Cascais
in the marked out areas. bay.
Athletes will seed themselves based on Swim Exit must be reached following the
their own predicted swim finish time. Look Official Course. All athletes must cross
out for the signage, with the time which over the timing mat at the Swim Exit. If
most closely matches your ability. you Do Not Start the race or you Drop
Out before reaching the Swim Exit:
Corrals:
communicate immediately to Medical
• under 1h Staff, Official Staff or a Race Referee.
Failing to communicate will initiate an
• 1h to 1h10 Emergency Rescue Search to be paid by
the athlete.
• 1h10 to 1h20
• 1h20 to 1h30
• over 1h30
ATHLETE GUIDE
SWIM SWIM
officials reserve the right to pull
SWIM COURSE RULES
athletes off the course who exceed any SWIMWEAR POLICY
1. Athletes must wear cap provided by established course time cut-offs.
(non-wetsuit legal swims only)
race. SWIM TO BIKE TRANSITION
2. No fins, gloves, paddles, or flotation 9. After the swim course athletes will be
devices (including pull buoys) of any directed to the Transition Area through Swimwear must be 100% textile material. Swimwear may contain a zipper. A race
kind are allowed. an open-air 630 meters carpeted Simply put, this would generally refer to kit may be worn underneath swimwear.
3. No aqua socks (neoprene booties) runway. suits made only from nylon or Lycra that Compression gear may be worn during
unless the water temperature is 65 10. Once at the Transition Area, athletes do not have any rubberized material such non-wetsuit swims provided that it is made
degrees Fahrenheit or colder. will head to their bike and grab their as polyurethane or neoprene. Swimwear of 100% textile material and that material
4. When the use of wetsuits is forbidden, bike gear bag. must not cover the neck, extend past the does not extend past the elbows or knees.
clothing covering any part of the arms 11. Athletes will place all of their swim elbow, nor extend past the knees. Any compression wear that extends past
below the elbows and clothing covering equipment inside their bike gear bags the elbows or knees will not be permitted
any of the leg below the knee is deemed and leave it next to their BIB numbers in non-wetsuit swims (this includes
illegal equipment and is not permitted. in the bike rack. We require youto be compression sleeves, compression socks,
Compression sleeves or compression fully ready to race before getting on or compression tights).
calf guards/socks may NOT be worn your bike.
during non-wetsuit swims, but may be Prohibited Wetsuit: De Soto Water Rover
worn upon completion of the swim. WETSUIT RULES Wetsuits cannot measure more than 5
5. Swim goggles and facemasks may be 12. Wetsuits may be worn in water mm thick.
worn. Snorkels are prohibited. temperatures up to and including
6. No individual paddlers or escorts 76.1 degrees Fahrenheit (24.5 degrees Wetsuit Prohibited - Above 83.8ºF / 28.8ºC
allowed. The course will be adequately Celsius). Wetsuits will be prohibited No age-group athletes can wear a wetsuit
patrolled by boats, canoes and in water temperatures greater than
paddleboards. 83.8 degrees Fahrenheit (28.8 degrees Wetsuit Optional - 76.1ºF / 24.5ºC - 83.8ºF /
7. Any assistance required during the Celsius). 28.8ºC
swim will result in disqualification if 13. Athletes who choose to wear a wetsuit Athletes may wear wetsuits if the water
forward progress was made. Athletes in water temperatures between 76.2 temperature is above 70.1ºF / 24.5ºC, but less than
are permitted to use kayaks and boats degrees Fahrenheit (24.55 degrees or equal to 83.8ºF / 28.8ºC and participate in a
as aid, as long as forward progress is Celsius) and 83.8 degrees Fahrenheit separate non-competitive wetsuit wave / division,
not made. Course officials and medical (28.8 degrees Celsius) will not be but will not be elegible for age-group awards
personnel reserve the right to remove eligible for Age Group awards, including including, IRONMAN World Championship slots
athletes from the course if determined IRONMAN World Championship slots or IRONMAN 70.3 World Championship slots.
medically necessary. or Rolldown slots. Athletes electing
8. The swim course will close 2 hours to wear a wetsuit will be placed in a Wetsuit Legal - 60.8ºF / 16ºC - 76.1ºF / 24.5ºC
and 20 minutes after the last athlete wetsuit optional wave after all the non- Wetsuits may be worn in water temperatures up
enters the water. Each athlete will wetsuit athletes. to and including 76.1ºF / 24.5ºC
have 2 hours and 20 minutes to
complete the 3.8 KM swim. Individual Wetsuit Mandatory - Below 60.8ºF / 16ºC
athletes who take longer than 2 hours Wetsuits are mandatory in water temperatures
and 20 minutes to complete the below 60.8ºF / 16ºC
swim will receive a DNF. IRONMAN

SWIMSMART
TOP 10 CHECK LIST
An open-water swim in a triathlon is substantially 06 Don’t Use New Gear on Race Day
different from swimming in a pool. To alleviate
stress, it’s important that you arrive on race day • Focus on controlling as much as you can on
healthy, fit and prepared. Here’s a checklist to help race day.
get you ready.
• You should never race in equipment you
haven’t trained in – this is not the time to test
new gear.
01 Prepare for Race Conditions
• Make sure your wetsuit fits properly and
• Race day should not be your first exposure that your goggles, swim caps and other
to an open water swim. Make sure some of accessories work properly.
your training replicates real race conditions,
including water temperature, proximity to • Prepare for the unexpected with backups of
other swimmers and wearing a wetsuit if all your gear.
needed.
07 Warm Up on Race Day
02 Race in Shorter Events
• Arrive early enough on race day for a proper
• Being properly trained is the best way to warm-up prior to the start, preferably in the
reduce anxiety. If possible, race in shorter water.
events and clinics to prepare yourself for
• If you aren’t able to warm up in the water,
open water conditions.
spend between 5 and 10 minutes getting
• For extra guidance, talk to a coach or your loose.
local triathlon club.
• Be sure to do some cardio activity, such as
03 Study the Course a light jog, to increase circulation and prep
your muscles.
• It’s important to prepare yourself mentally
as well as physically prior to race day. 08 Check out the Course
Thoroughly review the race website and pre-
• Get comfortable with the course by checking
race communication to familiarize yourself
out water conditions, the swim entry and
with the course.
exit layouts, along with turn buoy locations.
• Every body of water is different, so you’ll
• Identify basic navigation points so that you
need to educate yourself on water current
know what you are swimming towards.
and surf conditions.
09 Start Easy – Relax and Breathe
• Study the event timetable to plan for proper
arrival and preparation. • Don’t race at maximum effort from the start.
04 Ensure Heart Health • Relax and focus on proper breathing
technique as you settle into a sustainable
• As an athlete in training, you should take the
pace.
proper steps to assess your health with your
physician. Be Alert and Ask for Help
10
• Health experts suggest a 12-step screening • In a race setting always stop at the first sign
process for competitive athletes. This of a medical problem.
includes a physical exam as well as an
assessment of your family history and • If you or a fellow athlete needs help, just raise
personal heart health. your hand to alert a lifeguard or safety boat.
05 Pay Attention to Warning Signs • Feel free to hold on to a static object like a
raft, buoy, or dock.
• If you experience chest pain or discomfort,
shortness of breath, light-headedness or • As long as you don’t use it to move forward,
blacking out while training, consult your you won’t face disqualification.
doctor.
• Race rules allow for competitors to stop or
rest at any time during the swim.
FOR MORE INFORMATION VISIT ironman.com/bikesmart

BIKE BIKE
BIKE COURSE BIKE COURSE RULES
POSITION RULES of safety. Side-by-side riding is not
allowed and will result in a position
• Absolutely NO DRAFTING of another
violation.
bike or any other vehicle is allowed.
• Athletes who impede the forward
• Athletes must keep six bike lengths
progress of other athletes will be given
of clear space between bikes except
a blocking violation.
when passing. Failure to do so will
result in a drafting violation. • Athletes committing rule violations will
be notified “on the spot” by an official.
• A pass occurs when the overtaking
athlete’s front wheel passes the leading • Do not attempt to discuss the penalty
edge of the athlete being overtaken. with the official.
• Overtaking athletes may pass on the
left for up to 25 seconds, but must
THE OFFICIAL WILL:
move back to the right side of the road,
after passing. Failure to complete a 1. Notify you that you have received either
pass within 25 seconds will result in a BLUE CARD for drafting and littering
a drafting violation. Athletes may not or a YELLOW CARD for any other
The 180 km (112 mile) bike course (two loops) Descending the mountain, the athletes penalty. The official will show you the
back out of the draft zone once it is
not only features breathtaking views of the will also enjoy a unique feature of the entire corresponding colored card.
entered (drafting violation).
Portuguese Riviera, the Guincho Beach IRONMAN: a lap on the Estoril Formula 1
• Overtaken athletes must immediately 2. Instruct you to report to the next
road but also the wonderful natural Sintra- circuit (per race loop), then down to the
fall back six bike lengths before penalty tent (PT) on the course. There
Cascais which, because of the recent road marginal Avenue and the most rolling part
attempting to regain the lead from a will be at least two PTs on the course.
improvements, will allow athletes to cycle of the entire course (last 40km of each
inside the mountains, on roads of rare loop) always with the Tagus River side by front running bike. Immediately re-
scenic beauty. The ascent to the mountain side, along the waterfront of the Cascais passing prior to falling back six bike
THE ATHLETE WILL:
adds a point of difficulty to the course and Oeiras municipalities. lengths will result in an overtaken
violation. 1. Report to the next PT and tell the PT
but also guarantees a greater distance
Elevation gain: 1450m Official whether you were shown a
between athletes and avoids drafting. • Overtaken athletes who remain in the
BLUE CARD or a YELLOW CARD. If you
draft zone (6 bike lengths of clear
fail to report to the next PT, you will be
PENALTY BOX ON THE BIKE COURSE space between bikes) for more than 25
disqualified.
seconds, or who do not make constant
The Penalty Box will be located in the last Athletes are prohibited from using the
rear progress out of the drafting zone, 2. Have race numbers marked by the PT
intersection of the course, the intersection bathroom while completing the penalty
will be given a drafting violation. Official.
where the 2nd lap begins and just before box. Using it will mean disqualification
the access to the 2nd transition into the run from the competition. It is forbidden to • Athletes must ride single file on the 3. Register, via the sign-in sheet.
course. While the athlete is in the Penalty make adjustments or perform any type far-right side of the road except when 4. Resume the race after serving a 60
Box, they can only consume the food and of maintenance to the bicycle while passing another rider, or for reasons second time penalty for all non-drafting
water they carry on. completing a penalty in the Penalty Box.

BIKE
BIKE COURSE RULES
violations (YELLOW CARD). Race Distance: IRONMAN
5. Remain in the PT for the time indicated
1st BLUE CARD Offense 5:00
in the table below, for each drafting
and littering violation (BLUE CARD).
2nd BLUE CARD Offense 10:00
6. Be disqualified if you receive three
BLUE CARD penalties. An athlete may 3rd BLUE CARD Offense DSQ
finish the race if he or she has been
issued a red card disqualification,
unless otherwise instructed by the
Race Referee.
7. Be disqualified for not reporting to the
PT.
12 METRES
25 SECONDS
ATHLETE GUIDE
50 IRONMAN PORTUGAL - CASCAIS 2021 YO U R FA S T E S T
BIKE PERFORMANCE.
BIKE
BIKE COURSE RULES
1. Bicycles must be racked in a manner cameras are prohibited unless
such that the majority of the bicycle permission is given by IRONMAN. If
is on the athlete’s side of the bike rack. permission is given by IRONMAN, it is
the athlete’s responsibility to notify the
2. No tandems, fixed-gear bikes,
Head Referee prior to race start. Athletes
recumbents, fairings, or any add-on
seen with a camera, phone camera, or
device designed exclusively to reduce
video camera without permission will
resistance are allowed. Any new,
be disqualified.
unusual, or prototype equipment
will be subject to a determination of 8. Athletes must wear a bike helmet
legality by the event organizer and/or number on the front of their helmet.
Head Referee.
9. A CPSC-approved helmet is required
3. The sole responsibility of knowing and during the entire bike portion
following the prescribed cycling course including in and out of transition.
rests with each athlete. No adjustments Athletes riding without an approved
in times or results shall be made for helmet or chinstrap not fastened may
athletes who fail to follow the proper be disqualified. Alterations to a hard-
course for any reason whatsoever. shell helmet, which affect its integrity,
are not allowed.
4. Athletes must obey all traffic laws while
on the cycling course unless otherwise 10. No individual support allowed. Ample
specifically directed by an official, aid and food stations will be provided.
race monitor or designee with actual Friends, family members, coaches,
authority. Failure to do so may result in or supporters of any type may NOT
disqualification. bike, drive, or run alongside athlete,
may not pass food or other items to
5. No athlete shall endanger himself
athlete and should be warned to stay
or another athlete. Athletes who
completely clear of all athletes to avoid
intentionally present a danger to any
the disqualification of the athlete. It
athlete or who, in the judgment of
is incumbent upon each athlete to
the Head Referee, appear to present
immediately reject any attempt to
a danger to any athlete may be
assist, follow, or escort.
disqualified.
11. Do not litter. Any item that needs to be
6. Helmets, bike shoes, and other cycling
discarded, including but not limited to
gear can be placed around the athlete’s
water bottles, gel wrappers, energy bar
bike in transition. Shoes and shirt must
wrappers, broken bike parts, or clothing
be worn at all times.
items, may only be discarded in the
7. Cameras, phone cameras, and video
W W W.SANTINICYCLING.C OM
ATHLETE GUIDE
ENJOY YOUR RIDE

RIDE FAST
BIKE
BIKE COURSE RULES
trash drop zones at each aid station. limited to cell phones, smart watches,
Discarding any item outside of the Bluetooth enabled or “smart” helmets,
trash drop zones will result in a blue and two-way radios, in any distractive
card (5-minute time penalty). manner during the Race. A “distractive
manner” includes but is not limited
12. Athletes must be individually
to making and receiving phone calls,
responsible for repair and maintenance
sending and receiving text messages,
of their own bike. Athletes should
playing music, using social media,
be prepared to handle any possible
taking photographs, and mounting
mechanical malfunction. Assistance
the device to a bike for purposes of
from official race personnel is permitted.
using the device like a bike computer.
13. Athletes may walk bike, if necessary, Using a communication device in a
but may not make progress on the distractive manner during the Race will
bike course unaccompanied by their result in disqualification.
jonnymole.com
bicycle.
18. Cycling with a bare torso is prohibited.
14. Bike inspection is not mandatory and Athletes must wear a shirt, jersey, or
will not be provided at Bike Check-In, sporttop/sports bra at all times during
although technicians will be available. the cycling segment of the Race.
Athletes are ultimately responsible for Uniforms with a front zipper may be
their own bikes. However, race officials unzipped to any length, provided, the
may at their own discretion make final zipper is connected at the bottom of
judgment as to the soundness of the the uniform at all times and the top of
bike. the uniform covers the shoulders.
15. Headphones, headsets which are
inserted in or covering the ears are not
allowed during any portion of the event.
16. Helmet mirrors or mirrors attached
to the bike or body are prohibited
unless needed for a verifiable medical WATT • Longer rails: +10 mm
compared to a standard rail
KIT CARBONIO SUPERFLOW
reason. Athletes granted permission • New lateral shape, less friction
to use a mirror will be ineligible for and better performance
Comfort, efficiency • Wider & Superflow nose
awards or World Championship entry and aerodynamic seat with Rack Rubber insert
slots. Athletes using a mirror without
permission will be disqualified.
17. Athletes may not use communication
devices of any type, including but not
Customer Service: +39 0423 541313 - [email protected]
selleitalia.com
ATHLETE GUIDE
CYCLESMART IRONMAN PORTUGAL - CASCAIS 2021 55
TOP 10 CHECK LIST

Completing in a triathlon event requires training • Carry a cell phone for emergencies.
on a bike. To be fully prepared, it’s important that 07 Stay Alert
you arrive on event day healthy, fit, and equipped • Leave the playlists and podcasts for indoor
with the proper gear. Fitness can be built indoors, workouts.
but competing with a group requires the ability to • Don’t use your phone while riding – pull off the
ride safely and competently outdoors. Read on for road if you need to make a call or send a text.
an essential checklist to get you ready for any two- • Don’t take photos and selfies while riding.
wheeled challenge. • Keep your head up, particularly when riding in a
group. Look at the road and the riders around you,
not your bike computer.
01 It Starts With Your Bike
• Be able to see and hear what is going on around
• Your seat and handlebars should be adjusted to
you. When riding in the aerobars, do not look
the appropriate height and reach for you. Work
down at the road, look ahead.
with a fitter to find your optimal bike fit.
• When riding in a group, do not get fixated on the
• Ensure all bolts are tightened properly to avoid
rider directly in front of you. Look through so you
coming loose during the ride, and that your brakes
can anticipate any issues before they happen, and
and gears are working properly.
have an exit strategy.
• Keep your bike clean and your chain lubed.
• Be easy on the brakes when riding in a group. Ride
• Use front and rear lights when riding in low light
smoothly, do not overlap wheels, and always come
conditions – this may be required by law in your
up the inside line of a peloton.
area.
• Pay particular attention when approaching aid
• Tires should be inflated to the recommended
stations during a race. Do not ride though aid
pressure.
stations in the aerobars.
02 Learn the Basics
08 Obey the Law
• Practice clipping in and out of your pedals, as well
• Always stop at stop signs and lights—remember,
as starting,stopping, and emergency braking.
cyclists have the same responsibilities as vehicles.
• If you’re unfamiliar with shifting gears, practice
• Know the traffic laws for your area, especially those
doing this in a low-traffic area.
regarding riding two abreast or single file.
• Practice riding a straight line, and cornering (right,
• Know where the vehicles are around you and
left, U-turns).
anticipate that drivers may not see cyclists.
03 Suit Up
• When passing a parked car or another cyclist,
• Always wear an approved helmet in training
make sure there is enough space to avoid contact.
and racing. Helmets should fit properly without
09 Communicate
moving around on your head while riding, and
• Use verbal and hand signals so others know if you
remain buckled at all times during your ride.
are stopping or turning.
• Wear clothing that is designed to function in the
• Make eye contact with drivers and other cyclists.
weather you will encounter on the ride, and that
• While riding, let other athletes know you are
will help maintain your core body temperature
passing through verbal communication. Watch for
when riding in cold or wet conditions, even during
hazards in the road including potholes, debris, or
a race.
water bottles. Point out and verbally communicate
• Choose clothing that is visible in low-light
these hazards to those riding and racing with you.
conditions.
• Visually and verbally communicate with the
04 Be Prepared to Ride
specific volunteer in the aid station you will be
• Carry the appropriate amount of water and
taking aid from, letting them know you are taking
nutrition, along with a way to purchase additional
aid directly from them.
supplies if needed.
Safety First
• Know how to use a tire repair kit and appropriate 10
• Ride as far to the side of the road as safely possible.
tools, and be sure to carry them with you.
Some situations do require that you safely position
05 Plan Ahead
yourself on the road so that traffic is unable to
• Select a route that limits the number interactions
pass. This might be when making a turn or when
with vehicles – if possible factor in time of day and
not safe for vehicles to pass.
day of the week.
• If riding with other people, make sure you are
• Always obey all traffic signals and signs.
riding single file or allowing traffic to pass from
• Where available, ride in dedicated bike lanes and
behind you.
where other bikes are normally present to ensure
• When riding in a group, avoid riding in the aerobars
vehicles are aware of you.
unless you are riding in front. Your hands should
• Select a ride distance appropriate to your fitness.
always be able to get to the brakes quickly.
06 Inform Others
• Taking unnecessary risks might gain you a couple
• In the event of an incident, someone should know
of seconds during your ride, but it could risk you
where you are riding.
losing your life. Always ride smart.
• Always carry personal identification with you and
emergency contact information.
FOR MORE INFORMATION VISIT ironman.com/swimsmart

ATHLETE GUIDE
RUN
RUN COURSE
The three loops that make up the 42.2km the lonely, coastal atmosphere of the
of the run course starts in Cascais, following Guincho road and the ecstatic crowds in
the Guincho road along the coast to Cabo the urban fabric of Cascais. The aid stations,
Raso and returns back to the heart of approximately every 2km, are the best
Cascais. A challenging course, especially company and reference for the pace!
on windy days, which contrasts between
Elevation gain: 198m
PENALTY BOX ON THE RUN COURSE

The Penalty Box will be located in the last box. Using it will mean disqualification
intersection of the course, right in front of from the competition.
the Cidadela de Cascais.
While the athlete is in the Penalty Box,
they can only consume the food and water
they carry on.
Athletes are prohibited from using the
bathroom while completing the penalty
ATHLETE GUIDE
RUN RUN
RUN COURSE RULES
1. Athletes may run, walk, or crawl. NOT bike, drive, or run alongside the 9. The run course will officially close 16
athlete, may not pass food or other hours after the last athlete enters the
2. Athletes must wear their IRONMAN
items to athlete and should stay water.
issued bib number in front of them
completely clear of all athletes to avoid
clearly visible at all times on the course.
the disqualification of the athlete. It
Bib numbers identify the official
is incumbent upon each athlete to FINISH LINE POLICY
athletes in the race. Folding, cutting
immediately reject any attempt to Friends and/or family members are not
the bib number, intentional alteration
assist, follow, or escort. It IS permissible permitted to cross the finish line or
of any kind, or failure to wear race
for an athlete who is still competing to enter the finish chute with participating
number is STRICTLY PROHIBITED
run with other athletes who are still athletes. This policy will allow each
and may result in disqualification.
competing. competitor adequate time to celebrate
3. Headphones or headsets which are
6. Athletes are expected to follow the their accomplishment without interfering
inserted to or covering the ears are not
directions and instructions of all race with other finishers and ensure the safety
allowed during any portion of the event.
officials and public authorities. of all athletes, volunteers and fans. Athletes
4. Cameras, phone cameras, and who choose not to respect the policy will
7. The sole responsibility of knowing
video cameras are prohibited unless receive an automatic disqualification
and following the prescribed running
permission is given by IRONMAN. If (DSQ).
course rests with each athlete. No
permission is given by IRONMAN, it
adjustments in times or results shall
is the athlete’s responsibility to notify
be made for athletes who fail to follow
the Head Referee prior to race start.
the proper course for any reason
Athletes seen with a camera, phone
whatsoever.
camera, or video camera without
permission will be disqualified. 8. RUNNING WITH A BARE TORSO IS
PROHIBITED. ATHLETES MUST WEAR
5. NO INDIVIDUAL SUPPORT VEHICLES
A SHIRT, JERSEY, OR SPORTTOP/
OR NON-ATHLETE ESCORT RUNNERS
SPORTS BRA AT ALL TIMES DURING
ARE ALLOWED. This is an individual
THE RUN SEGMENT OF THE
endurance event. Teamwork as a result
RACE. UNIFORMS WITH A FRONT
of outside assistance, which provides
ZIPPER MAY BE UNZIPPED TO ANY
an advantage over single competitors,
LENGTH, PROVIDED, THE ZIPPER
is not allowed. Individual support
IS CONNECTED AT THE BOTTOM OF
vehicles or non- athlete escort runners
THE UNIFORM AT ALL TIMES AND
will result in disqualification. A non-
THE TOP OF THE UNIFORM COVERS
athlete escort runner includes athletes
THE SHOULDERS. THE UNIFORM
who have withdrawn from the race,
SHOULD BE FULLY ZIPPED WHEN
have been disqualified or have finished
CROSSING THE FINISH LINE.
the race. Supporters of any type may

BORN IN THE LAB,
TRANSITION
TRANSITION RULES PROVEN ON
T1 - After leaving the Swim course, you must
run approximately 630 meters to reach
the transition area. Here, athletes equip
their bike gear and leave their swimming
equipment in the Bike Gear Bag, leaving it
next to their bike. Only then they can fetch
•
•
Discarded swim equipment (i.e. swim
cap, wetsuit) must only be left in Bike
Gear Bag.
Discarded bike equipment (i.e. helmet,
bike shoes) must only be left in Run
Gear Bag.
THE COURSE.
With a legacy over 50 years in the making, it’s the
most scientifically researched and game-tested way
their bikes from the Bike Park. to replace electrolytes lost in sweat.
• You must fasten your helmet before
T2 – Athletes enter the Transition Area and
removing your bike from the rack in
leave the bike exactly on the same spot
transition and can only unfasten your
from which they took it during the first
helmet after placing your bike on the
transition. They hang the bike on the stand
rack in transition.
and get their red Run Gear Bag to change
in preparation for the running segment. • Your helmet must remain securely
fastened at all times that you are in
Do not forget that it is the athlete’s
control of your bike.
responsibility to leave the used bag closed
and properly stocked next to its respective • This includes while you dismounting,
bike. and until such time as you have racked
your bike.
The run course will officially close 16 hours
after the last athlete enters the water. • You must not mount or dismount your
bike until reaching the designated
mount/dismount line.
• You must not touch or otherwise
interfere with another athlete’s
equipment in the transition area.
ATHLETE GUIDE
BIKE & RUN

BIKE & RUN ATHLETES
As a participant of the Bike & Run modality
you will complete the cycling and running
sections like the rest of the participants of
the original modality, so all the information
provided above must be known.
To start the race, athletes will have to wait
in an enabled zone within transition area 1.
The start of the Bike & Run will be 1h30
after the last athletes enter the water
(9h50) and it will on a time trial mode (1
athlete every 30 seconds)
You will have 14h00 to finish the
competition from the moment you cross
the starting line enabled in Transition Area
1.
CUT-OFF TIMES
07:00:00
14:00:00 + T2 +
Please note:
As a participant of the Bike & Run modality, the times will not be taken into account
for the official classifications, nor will you have the right to qualify for the IRONMAN
World Championship Automatic Slot Allocation.
ATHLETE GUIDE
POST-RACE INFORMATION
BIKE AND GEAR CHECK-OUT LOST AND FOUND
Mandatory Bike and Gear Check-Out is During race week, Lost & Found will be
from 7:00pm to 1:00am in the transition available at the Infopoint. Once the event
area on race day. You are required to is over, please contact cascais@ironman.
reclaim your bicycle and gear after the race. com to locate any missing items and
You must have your athlete wristband and schedule returns. Shipping fees will apply.
timing chip on in order to claim your bike
*All unclaimed items will be donated
and gear. If your bags are not reclaimed
within 30 days.
from 7:00pm to 1:00am, IRONMAN can
not be held responsible for any items left
over night. CLAIMS
After finishing, please check the results
online. Penalties will be reported alongside
NEVER FORGET YOUR RACE
RACE PHOTOGRAPHY
the results panel.
FinisherPix will have several photographers
working at the swim exit, on the bike If you have any questions, please contact
course, on the run course, and of course, at the Triathlon Federation Officials located
the finish line! in the Finish Line area.
There will be a Referee present until
24:00 to receive protests and complaints.
HOW TO ORDER YOUR PIX:
PROTESTS AND COMPLAINTS WILL NOT
• To be notified as soon as photos are BE ACCEPTED after 24h on race day.
online, register your email address at www.
finisherpix.com
AWARDS CEREMONY
• Have your number visible on the FRONT of
your bike helmet so you can be identified Awards Ceremony will be held at the finish
in your cycling photos. line, on Sunday at 12pm.
• Keep your bib number visible on the

FRONT of your body during the run and
at the finish line so you can be easily
identified. ORDER YOUR RACE PHOTOS HERE:
• Smile and celebrate when you cross the www.finisherpix.com

finish line! Don’t worry about stopping your www.facebook.com/finisherpix
watch, the timing company will ensure an @finisherpix #finisherpix
accurate record of your achievement.
• Visit www.finisherpix.com to view, order,
and share your photos from the event.
ATHLETE GUIDE
SLOT ALLOCATION
INFORMATION
Price: 1.100,00 $ + 4.712%
HAWAII GE tax + 8% Active fee
COVID-19 MEASURES
IRONMAN Portugal - Cascais will
award 45 slots for the 2021 IRONMAN Due to COVID-19, we will not have a Slot
World Championship. Allocation Ceremony this year, it will be
100% electronic:
Only Age‐Group Athletes are Athletes must log in into their Active
eligible to receive Age‐Group profile (hyperlink: myevents.active.com/
World Championship qualifying Slots. ironmaneurope) and indicate if they are
Athletes holding current Professional already qualified for the 2022 IRONMAN
or Elite status with any ITU National World Championship and if not, if they
Triathlon Federation, WTC’s Pro intend to qualify. In case of uncertainty, the
Membership program or having raced answer YES should be favored.
as an elite athlete in any international Athletes who answer NO for the intention
events during the calendar year, are not of qualifying will not be eligible for the
eligible for Age Group Slots. Athletes may Slot Allocation. In the upcoming days after
not at the time of the event, nor at the the race, the organization will contact
time of the World Championship event the pre-qualified athletes by email. These
they have qualified for, hold professional or athletes will have 48 hours to confirm
elite status. their slot by following the registration
procedure that we will send them.
Any change in an athlete’s status prior to Athletes who do not respond within 48
any event participation or a qualified World hours will forfeit their right to qualify and
Championship event must be disclosed their slot will be presented to the next
to WTC immediately. Failure of Athlete eligible athlete in the same age group
to make such disclosure will be cause for according to the usual Roll Down process.
disqualification from such Event and may An email will be sent to announce the
result in sanction from WTC Events. completion of the Slot Allocation process
once all slots have been allocated.
Check your emails and spam carefully.
ATHLETE GUIDE
JOIN THE PROGRAM
IRONMAN TRICLUBS
W W W . I RO N M A N . C O M / T RI C L UBS
See you at the
magic carpet!

Official Athlete Guide: 23 OCTOBER 2021 Cascais, Portugal

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Official Athlete Guide: 23 OCTOBER 2021 Cascais, Portugal

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OFFICIAL ATHLETE GUIDE

23rd OCTOBER 2021

THE STORY BEHIND THE RACE 06

THINGS TO SEE IN CASCAIS 08

SAFE RETURN TO COMPETITION 10

GENERAL RULES SUMMARY 12

RACE DAY INFORMATION 28

HOW TO WATCH THE EVENT 36

BIKE & RUN 62

ATHLETE GUIDE ATHLETE GUIDE

brings you cycling courses

IRONMAN PORTUGAL - CASCAIS

THINGS TO SEE in cascais

SAFE RETURN TO COMPETITION

Face mask mandatory

Failure to comply can result in disqualification.

GENERAL RULES SUMMARY GENERAL RULES SUMMARY

• Always ride on the right side of your OUTSIDE ASSISTANCE

• Keep six bike lengths of clear space TIME PENALTIES

ATHLETE GUIDE ATHLETE GUIDE

Alcabideche + 351 214 653 000

CUF +351 211 141 400

EVENT VENUE MAP MEDIA CENTRE

ATHLETE GUIDE ATHLETE GUIDE

EVENT SCHEDULE EVENT SCHEDULE

Schedule Description Location Schedule Description Location

07:50am AG Swim Start (rolling start) Ribeira Beach

09:00am - 07:00pm IRONMAN Merch. Store / Expo Marechal Carmona Parking

AG 40-44 - 12:20 pm / 45-49 - 12:25 pm

AG 50-54 - 12:30 pm / 55-59 - 12:35 pm

AG 60-64 - 12:40 pm / 65-69 - 12:45 pm

AG 70-74 - 12:50 pm / 75-79 - 12:55 pm

AG 80-84 - 13:00 pm / 85-89 - 13:05 pm

ATHLETE GUIDE ATHLETE GUIDE

PRE-RACE INFORMATION STICKERS

Thursday, 21 October, from 09:00 am to RACE BIB

ATHLETE GUIDE ATHLETE GUIDE

ENJOY THE RACE AND

TO THE EXPERTS Benefit from booking your travel and

PRE-RACE INFORMATION PRE-RACE INFORMATION

What you’ll need:

ATHLETE GUIDE ATHLETE GUIDE

RACE DAY INFORMATION RACE DAY INFORMATION

ATHLETE GUIDE ATHLETE GUIDE

RACE DAY INFORMATION

BIKE COURSE AID STATIONS

(1) Peninha - Km 29 Personal Needs

RUN COURSE AID STATIONS

ELECTROLYTE ELECTROLYTE ELECTROLYTE

(1) Hotel Vila Itália - Km 0,5 / 12 / 14,9 / 26,4 / 29,3 / 40,8

RACE DAY INFORMATION

INTERMEDIATE CUT-OFFS: Total race time

RACE CHECK LIST

ATHLETE GUIDE kask.com

HOW TO WATCH THE EVENT

ATHLETE GUIDE ATHLETE GUIDE

FOR MORE INFORMATION VISIT ironman.com/bikesmart

ATHLETE GUIDE ATHLETE GUIDE

ENJOY YOUR RIDE

TOP 10 CHECK LIST

FOR MORE INFORMATION VISIT ironman.com/swimsmart

PENALTY BOX ON THE RUN COURSE