May 14, 2017
The Freedom Aquatic & Fitness
Manassas, VA 20110
Swim 400 yards - Bike 8 miles - Run 2 miles
Run 2 miles - Bike 8 miles - Run 2 miles
Swim 400 yards - Bike 8 miles
2 or 3 person teams with each person completing 1 or 2 legs of the
It's Ladies' Choice!!
all distances are approximate
400 yard, snake style swim in a 25 yard pool
The race begins in the indoor pool
There will be 16 lanes set up in
the 25 yard pool, a total of 400 yards. You will sit and slide
into the pool and use steps to exit the pool. Swimmers will begin one
at a time at 5-second intervals. Each will swim down the first lane, go
under the lane line, swim back in the next lane, go under the next lane
line, swim down the next lane, etc. This is called a snake swim...and
you should practice going under the lane lines at your own pool before
Our format for the swim
swimming in each lane goes only one
passing is allowed
you MUST swim to the wall, touch it, go
under the laneline, and push off from wall in next lane
flip turns will not be permitted. Use of
flip turns will be cause for disqualification from the race.
NO diving or jumping into the pool
(you'll be seated and then slide in from the side)
don't start until we signal YOU that
it's your turn to start
8 miles on low traffic roads, basically flat
REMEMBER: A BIKE HELMET IS REQUIRED!!!
The helmet MUST be buckled before you begin to ride and not be unbuckled until
you dismount the bike. Failure to follow this rule results in an automatic DQ (USA Triathlon rule).
At the start, DON'T GET ON
YOUR BIKE UNTIL YOU CROSS THE MOUNT LINE!
At the end of the bike ride,
GET OFF YOUR BIKE BEFORE YOU CROSS THE DISMOUNT LINE!
REMEMBER: always ride on the far right-hand side of the street; pass
only on the left
Start Loop 1 (of 2) : Freedom Center parking lot
*This is a two loop course. After you leave Edwin King Lane (right on Freedom Center Blvd), you will do two full loops of the course (Freedom Center Blvd-University Blvd-Innovation-University Blvd-Freedom Center Blvd; then repeat). AFTER
the two loops are completed, you will return to the parking lot via Edwin King Lane.
*note that the directions marked above with an * indicate the beginning of the second required loop
2 miles primarily on sidewalk (and driveway), with a short
distance on grass
A short portion of this run is off-road
on grass and mulch.
Start: Freedom Center parking lot
Exit transition area on side nearest building,
turning right as you exit the transition area
to the end of the building and turn left
again go the end of the building and turn right to the sidewalk
along Freedom Center Blvd
go left on sidewalk and continue to
turnaround cone, circle cone, and return along sidewalk
turn right into driveway entrance to Freedom Center parking lot
continue straight onto the service road
that goes behind the building.
the end of the service road, use the mulched path toward the woods
just before the woods, turn left to continue
circling the building until you reach the sidewalk beside George Mason Circle
continue on the sidewalk all the way to
the turnaround cone just after the Hylton Performing Arts Center
Continue ON SIDEWALK all the way back toward the Freedom Center
continue to the finish line
arch in the
road (George Mason Circle) between the transition area (on your
right) and the picnic tent (on your left)
4 bikes to a rack, unassigned (first come first serve)
instructions on use of Tri It Now bike racks