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Girlfriends Triathlon & Fitness Festival
Event Date(s):   08/18/2019 @ All events start at 9am. Be there early to set up and for pre-race instructions.

The 23nd Annual Girlfriends All-Women's Triathlon & Fitness Festival at a beautiful venue along the Columbia River offers something for everyone...Sprint Triathlon, Duathlon & AquaBike, Relay teams and 5km run. So rally your girlfriends for a fun, active girls-day-out and cross the finish line with your BFFs!



Check out how much fun we have at our All Women's Tri event!
REGISTER NOW!
By Phone:Call 3605747292 to register by phone.
By Web:Register Here

General Event Details:
Date:
08/18/2019 @ All events start at 9am. Be there early to set up and for pre-race instructions.
Description:
GIRLFRIEND, Yes, you CAN cross the finish line!

This 23nd Annual Girlfriends All-Women's Triathlon & Fitness Festival at a beautiful venue along the Columbia River offers something for everyone so rally your girlfriends, train together and then cross the finish line with your best girls!

It is one of the most scenic areas with views of the Columbia River, Mt. Hood, Mt. St. Helens and Vancouver Lake. The course is flat and fast with a down-current swim close to the shore so perfect for a 1st time Triathlon or Multisport event! Kids Triathlon and a Sunset 5K/10K are scheduled Friday night and Co-Ed events on Saturday so make a whole weekend of it for the whole family!

Sunday August 18th:  All events begin at 9am.

NOTE: The Girlfriends event is on Sunday now with our Co-ed events on Saturday. We needed to switch due to scheduling requirements.

Girlfriends Sprint Triathlon:
Begins at 9am.
1/2 mile swim, 12 mile (11.77 miles) Bike, 5km Run

Girlfriends Sprint Distance Duathlon: Start at the Finish Line arch at 9:00am.
5km Run, 12 mile (11.77) Bike, 5km Run

Girlfriends Sprint AquaBike: You will start in the AquaBike wave, then complete the bike route.  Your race is over once you finish your Bike ride and cross the Bike Return Timing maps. Rack your bike and then you can casually make your way through the finish line so we can reward you with your finisher's medal. Be sure to exit the transition through the non-timing mat opening. This is a perfect event for those who are not runners (and don't want to walk the Tri) and/or those who are recovering from a running injury. #SWIMBIKEDONE

Girlfriends 5km (3.1 mile) Run: Start at the Finish Line arch at 9am

Note:  The Girlfriends Triathlon Festival is part of the Columbia River Triathlon Festival which includes a FREE Kids Tri on Friday night at 5pm so get your kids involved too. Details for Kids Tri are below. The Sunset 5K/10K will also be on Friday night starting at 7pm and kids get to race the 5K for FREE. And on Saturday we host the Co-Ed Sprint & Olympic event so there is something for the whole family all weekend long!

Details and Registration for the Friday night Kids Triathlon & Sunday Co-Ed events can be found here.

Location:

Frenchmans Bar, Vancouver WA – 9612 NW Lower River Road, Vancouver WA 98660

Directions:

Directions: Take I-5 to Exit# 1C (Mill Plain Blvd) and go West on Mill Plain. Mill Plain Blvd turns into Lower River Road. Follow Lower River Road for about 5 miles (Note—at the fork in the road at Vancouver Lake—stay to the left towards Frenchmans’ Bar) Follow signs to Frenchman's Bar park. 9612 NW Lower River Road Vancouver, WA 98660 It's about a 10 minute drive from I5 Bridge.

Map:
Activities:

When to Arrive:

Sunday August 18th: Girlfriends All Women Events– We suggest you plan to arrive at the start/finish at about 7:30am at the latest for multi-sport athletes. For Triathletes,  Duathletes & AquaBike, it takes quite a bit of time to park, get your body marked, get your transition spot set up, take a potty break, and get yourself mentally and physically prepared. It’s also a good idea to get oriented to the transition area. Where do you enter after the swim, where do you leave on your bike, where do you return on your bike and where to leave for the run? Memorize where your bike is. It’s so easy to get disoriented during the race. All participants must be out of the transition area by 8:45 at the latest for the accuracy of the results and the safety of all participants.  We have to walk 1/2 mile to the start of the swim so we'll start heading out at 8:40am. Runners should show up at about 8am at the latest.

Note for Kids Tri on Friday August 16th: – Be at the park at 4pm at the latest to get the kids all situated and their equipment set up. As we all know, traffic can be crazy on Friday so leave yourself enough time! For those of you also doing the Sunset 5K/10K run/walk, be sure to be at the park by 6pm at the latest or come early and watch the Kids Triathlon - it's super sweet!

Awards & Celebrations:

Course Records:

5K:

2018 - Teagen Kelsey 21:05.0

10K :

2017- Leah Brown 42:03:00

Sprint Triathlon:

2017- Jennifer Bertapelle 1:06:41

Sprint Duathlon:

2018 - Kim Harr 1:28:50

Sprint Aquabike

2018 - Hayley Espelund 47:23.3

You're a winner just for showing up to support this great community event. But to reward those speedy, kick-butt athletes, here’s what we’ve come up with:

Awards for Top Three Women Overall and Masters Champion for the Sprint Triathlon, Duathlon, AquaBike & 5K.

Top 3 Age Group, Relay, & Athena Division Winners in all distances:

15 and under, 16-19, 20-24yrs, 25-29yrs, 30-34yrs, 35-39yrs, 40-44yrs, 45-49yrs, 50-54yrs, 55-59yrs, 60-64yrs, 65-69yrs, 70-74, 75-49, 80+

We will also be giving a special TRI PRINCESS Necklace to any gal who completes an event on Saturday & Sunday and a 3-Headed Beast Medal for anyone who races Friday, Saturday AND Sunday! Who is up for the challenge?! 

Awards Ceremony will begin at approximately 11:15am on Sunday for the Girlfriends events.

Award Criteria: 

  • If you choose to race in the Athena (165+ pounds) division, you are not eligible for Age Group awards due to USAT restrictions. You must choose one or the other.
  • Based on USAT age categories, if your birthday is prior to December 31st of that race season, you will race in the older age group even if you haven’t celebrated your birthday yet. Due to USAT sanctioning you will ‘age-up’.
  • Friends & Family – if you choose to race in this category, you will not be eligible for awards. This is a non-competitive category that allows friends and family to start in the same wave group together regardless of their ages.
Cost:
To register for multiple WHY Racing Events and save $$ please email registration@whyracingevents.com to get your discount code.  Please note, if registering for MULTISPORT (Triathlon, Duathlon or Aquabike) events a USAT membership is REQUIRED if you have any questions or concerns please contact Jennifer at registration@whyracingevents.com

 GIRLFRIENDS TRI & COLUMBIA RIVER TRI FEES

Solo vs Relay

By Dec 31

Jan 1 – June 15

June 16 – August 14

PPU/DOR

GIRLFRIENDS TRIATHLON/DUATHLON/ AQUABIKE
& COLUMBIA RIVER TRI/DU/AQUABIKE

Individual

$90

$100

$105

$115

Junior

$45

$50

$55

$60

2 person Relay

$55pp

$60pp

$65pp

$70pp

3 person Relay

$50pp

$55pp

$60pp

$65pp

Sunset 10K

Adults

$50

$60

$65

$75

Kids

$20

$25

$30

$35

Sunset 5K

Adults

$40

$45

$50

$55

Kids

FREE

FREE

FREE

FREE

Girlfriends 5K

Adults

$40

$45

$50

$55

Mini Girlfriends

FREE

FREE

FREE

FREE

KIDS TRIATHLON

-

FREE

FREE

FREE

FREE


* Donate $25 to Pink Phoenix to go in the 1st Charity Wave and lead the race while helping out an important cause!

 

Cost Includes:
  • Commemorative Women's T-shirt
  • Finisher Medal
  • ChampionChip™ Timing
  • Awards/prizes
  • Post-race brunch including Mimosas & Deschutes Brewery Beer!
  • Music and Fitness Expo
  • Fun competition with your girlfriends!
  • Sense of Accomplishment
  • Sense of pride knowing you're helping support a number of non-profits, schools and sports programs

Shirts guaranteed only to those participants that have registered a month before race day. Quantities/sizes limited for those registering after that date.  There will be no post-race shirt orders.

What to Bring:

Watch the weather closely.  The show goes on no matter what the weather is doing. 

You must wear your chip timing piece during the entire event.  You will be given a band that will hold your chip timing piece around your left ankle throughout the entire event. Be sure to have your Chip Timing piece on before you start the race and be sure to step over the blue timing mats after each segment of the race. If you are wearing a wet-suit, make sure the timing piece goes under your wetsuit otherwise, you will have a very difficult time getting off your wet suit.

Swim:  Wetsuits are optional for the swim but will provide buoyancy and warmth. However, many people opt for no wetsuit for a triathlon so no worries.  We will provide you with a swim cap but you will want to bring your own goggles.

Bike:  A biking helmet is mandatory.  You will also receive 2 stickers in your package with your race number on them.  The small sticker should go on the front of your helmet.  The bigger sticker will wrap around your bike frame.  Road or mountain bikes are acceptable.  For safety reasons, be sure to have end-caps on the end of your handle-bars.

Run:  You must finish the race with your bib number on the front of you.  Some people choose to pin it on at the beginning of the race and have it on for the whole event so they don’t have to worry about it.  Others pin it on a singlet that they put on once they finish the swim before they head out for the bike.  Others use an elastic racing strap that they pin their bib number to and then quickly strap it on before they leave for the run.  Use whatever option feels best for you.

Remember to bring a change of clothing so you can enjoy the post-event festivities. It’s a great beach day venue!


Contact Me About This Event:
Contact Me!Click here if you would like us to contact you regarding general event information or registration, if applicable.

REGISTER NOW!
By Phone:Call 3605747292 to register by phone.
By Web:Register Here

Other Event Information:
Special Instructions:

VERY IMPORTANT - It is very important that your supporters understand that they must arrive to Frenchmans's Bar 15-30 minutes before the race starts because once the race begins, since there is only one road in and out of the park, no vehicles will be allowed on the road for the safety of the cyclists.  If they don't make it before the race begins, they will be forced to walk (or have them bring bike and ride) 3 miles from Vancouver lake parking to Frenchman's Bar. They should also understand that NO VEHICLES will be able to leave the parking lot until the last cyclist is off their bike. The road is too narrow to have lots of vehicles on the roads with cyclists going both directions.

Body Marking:
You will need to get your body marked BEFORE you enter transition. Body marking is for safety, identification and competition. 


Left Calf - Your event will go on your Left Calf.


"S" for "Sprint" and "O" for "Olympic"
“T” for Triathlon.
“D” for Duathlon.
"AQ" for AquaBike


Right Calf – Your age will go on your Right calve and an "R" if you are on a relay team.


Both Arms – Your Bib # will go on both arms


How does a Relay Team work? If you are competing on a Relay team, please read the following information very carefully.  If you are on a Relay Team, once the race starts, make sure you don't inadvertently cross over a timing mat and mess up all your splits when you’re waiting for your turn. Each teammate will wear a Timing Chip in order to give you the swim, bike and run splits. Your Relay Team will share a Bib # - the swimmer only needs your bib# marked on their body, the biker will have their Bib # on their helmet and bike and the runner will wear the bib # on the front of their body.  After having your body marked, please place your gear and bikes at the designated “Relay” area in the transition. During competition, you must tag (touch finger tips) at the designated Team Start location upon finishing or starting your segment of the event (back corner of transition area). VERY IMPORTANT: If you are the cyclist or runner, please be very careful NOT to cross any timing mats as you are wandering around prior to the start of your individual leg. If you cross a mat after the race has begun, your time will start at the time you stepped on the mat. We want you to have a good race and accurate results so it is very important that you understand this element of the timing process. Team swimmers and cyclists, remove your disposable timing chip once your leg is over.  So for example, when the race begins, the swimmer will complete their swim and then go through the normal swim entrance so they get their timing split.  Then they will run to the Relay Transition area, tag their biking team-mate and then the biker will get their bike and exit through the normal bike exit.  At this point, the swimmer should remove their timing chip.  The biker will complete their bike, enter into the transition area through the normal bike entrance, rack their bike and then run to the Relay transition area and tag their runner.  The biker should then remove their timing chip. The runner then takes off through the normal Run Exit and completes the run course.  Everyone meets at the finish line to greet the runner as they finish, cheer each other on and get your finishers medals crossing the finish line together! Yes, you all get a finisher’s medal!

AQUABIKE Athletes -
You will swim in the AQUABIKE wave (not your Age Group wave) for your respective distance. Complete your swim and bike. Your race and time splits are complete once you cross the last bike timing mat upon your entrance back into transition. At this point, you can take your time, rack your bike, exit through the NO TIMING mat entrace/exit and casually make your way to the finish line to cross and receive your finishers' medal and have your chip timing piece removed. We want to celebrate your great accomplishment!

Course Details:

This is one of the prettiest Triathlon venues in the Northwest sitting right on the beautiful Columbia River. You will be biking through scenic, flat country roads and running on paved, flat country trails. Not only will you enjoy views of the Columbia River but also you’ll enjoy scenic views of Mt St. Helen’s, Mt. Hood and Vancouver Lake!


Girlfriends Tri Sprint 1/2 Mile Swim: A fast, down current swim in the Columbia River! Novice swimmers can feel comfortable knowing the edge is just a few feet away if they get tired. The only rule is you can't advance forward if you're touching the sand. So if you must take a break, you must stay where you are until you are ready to resume swimming. Any swim stroke is acceptable including front crawl, back crawl, side-stroke, back float and doggie paddle. 🙂 Athletes will walk from the swim exit to the swim start 1/2 mile upstream. Consider it a great warm-up! Wetsuits are allowed but not required. You can even use arm floaties or swim vests if that would make you feel more safe. 🙂 www.usatf.org/routes/view.asp?rID=554358


Girlfriends Sprint Tri Bike: The cycle is a 12 mile (11.77 mile) flat ride along country roads. Road or mountain bikes are allowed. Helmets are required.
http://www.mapmyride.com/routes/view/1194970360


Girlfriends Sprint Tri 5k Run/Walk: The course is a 5k (3.1 mile) flat, out and back run or walk on paved trails. www.usatf.org/routes/view.asp?rID=565152


Girlfriends Sprint Distance Duathlon: 1st Run/Walk: You will start with 5km flat, out and back run or walk. Same course as Sprint Tri 5k Run and Run2. The Girlfriends Sprint Duathlon Bike and Run2 courses are the exact same as the Sprint Tri.

Girlfriends Sprint AquaBike: You will start in the AquaBike wave, then complete the bike route.  Rack your bike, exit transition through the entrance/exit without a timing mat and then make your way through the finish line so we can reward you with your finisher's medal. This is a perfect event for those who are not runners (and don't want to walk the Tri) and/or those who are recovering from a running injury.


Girlfriends 5km (3.1 mile) Run: Same 5k course as Sprint Tri..

Here's some more footage of how much fun we have at Girlfriends Tri!






Beneficiary:
Girlfriends Triathlon Festival benefits Pink Phoenix, local schools, sport clubs and non-profits
Pick-up Location:
Remember your ID and USAT Membership Card (if applicable). It's a USAT requirement! If you're picking up a package for someone else, please be sure to have their signed authorization form and a copy of their ID.

Registration package pick up location changes so pay attention to times and days listed below. If you unable to pickup at any of the times listed below, please email us at registration@whyracingevents.com to make other arrangements.


Foot Traffic Vancouver THURSDAY AUGUST 15th 10am to 7pm


Foot Traffic, 305 SE Chkalov Dr., Vancouver, WA 98683


FRIDAY at Frenchmans Bar from 2pm-7pm
9612 NW Lower River Road, Vancouver, WA 98660

SATURDAY at Frenchmans Barfrom 6am-7:30am and Noon-2pm
9612 NW Lower River Road, Vancouver, WA 98660

SUNDAY at Frenchmans Bar from 6:30am-8:30am
9612 NW Lower River Road, Vancouver, WA 98660

Travel & Accommodations:

There is so much to do in our beautiful city of Vancouver WA. Make it a full weekend and enjoy so much of what our city and the surrounding area has to offer.

Check out this video to see everything Vancouver has to offer.



Click here for another look at all there is to do in Vancouver WA. Plus Portland OR is literally right across the river so come for the weekend or stay a week or more and soak it all in!

For our out of town guests, if you are flying, you will need to schedule your flight arriving into Portland Oregon. Hotels listed below are 20 minutes from airport.


Book your accommodations at one of the following hotels. They are about a 10 minute drive to the start/finish area:

































































































Comfort Inn & Suites DT 
Rate$104.00 /2 Double Beds - $129.00 /2 Queen Beds
Hotel Release DateFriday, August 3, 2018
Booking CodeColumbia River Girlfriends Triathlon
Booking Informaion (360) 696- 0411 OR https://www.choicehotels.com/reservations/groups/KV31P2
Address401 E 13th St, Vancouver WA 98660 Only 7.2 Miles from the Start/Finish Line.


DoubleTree
Rate$169.00
Hotel Release DateWednesday, July 18, 2018
Booking Linkhttps://secure3.hilton.com/en_US/dt/reservation/book.htm?inputModule=HOTEL&ctyhocn=VANVWDT&spec_plan=CDTCRT&arrival=20180817&departure=20180820&cid=OM,WW,HILTONLINK,EN,DirectLink&fromId=HILTONLINKDIRECT
Booking Informaion Please note, the entire URL must be copied and pasted for it to work properly.
Address12712 SE 2nd Circle Vancouver, WA 98684 Only 13.5 Miles from the Start/Finsh Line.


Heathman Lodge
Rate$145.00
Hotel Release DateFriday, August 3, 2018
Booking Linkhttps://gc.synxis.com/rez.aspx?Hotel=39403&group=1712whyrac
Booking Informaion 1-888-475-3100  -Reference Columbia River & Girlfriends Triathlon
Address7801 NE Greenwood Drive, Vancouver, WA. 98662


Homewood Suites
Rate10% off going rate
Hotel Release Date3-Jul-18
Booking CodeColumbia River Girlfriends Triathlon
Booking Informaion : https://secure3.hilton.com/en_US/hw/reservation/book.htm?inputModule=HOTEL&ctyhocn=VANWAHW&spec_plan=CHWCRG&arrival=20180817&departure=20180820&cid=OM,WW,HILTONLINK,EN,DirectLink&fromId=HILTONLINKDIRECT
Address701 SE Columbia Shores Blvd, Vancouver WA, 98661 Only 9.3 Miles from the Start/Finish Line.
Restaurants:

Here's a list of great local restaurants to help you carb up. Be sure to make reservations early:


Training & preparation:

Ok, Step #1. Register! That puts purpose to your training and forces you to commit - an important part of getting to the finish line!

Step #2. It's time to train!  Yes, we want you to get to the finish line feeling strong, healthy, reaching for your best, and injury free!

USA Triathlon has created a Time to Tri website with a wealth of knowledge and training tips that will help you train for a Duathlon or Triathlon. The site will allow you to list your experience level with swimming, biking and running and then will provide a custom, personalized training program to your level of expertise. There are training guidelines for swimming, biking, running, transition and motivation tips.
Click here and Bookmark this Time to Tri website


One way to help your training is to join a local running, biking or Tri club, clinic or training studio. Here is a list of resources to assist you with your training and preparation:


Running Clubs:


Triathlon Training Clubs:


Personal Training & Coaches


Biking Clubs:


WHAT TO DU (PUN INTENDED!): If this is your first Duathlon, just focus on having fun. Get there early so you can set up your bike and gear in your marked transition spot. Rack your bike, place your helmet and glasses on the handle bar ready to put on. Place a towel on the ground and put your cycling cleats on it (if you wear cycling cleats). Remember, you should only take about 1.5 feet of space in your area. If you take more space than this, you will get some raised eyebrows from the veterans. Just remember that there’s lots of cyclists that have to fit their bikes and gear in a small area so don’t spread out too much. Now take the time to study the transition area. Where do you start, run in, bike in, bike out, run out and finish? Understand the flow. Memorize where your bike is racked. Feel free to ask questions to the Why Racing Event Crew – they are there to help you! Once the race starts, the first run isn’t the one that’s really tough on most duathletes so feel free to go hard or take it easy. When you finish the first run in the transition area, you will run to your bike, put on your helmet and glasses, change shoes if needed and follow instructions from course marshals to direct you around the transition area out the exit. You will be instructed to mount your bike and you’re off exiting safely, single file back to Marine Drive. Once you’re on Marine Drive, bike as hard as you like but take the last mile or so to ride in an easier gear and flush out your legs a bit. That will help your second run a ton! When you arrive back at the transition area, you will be asked to dismount your bike and then run to your transition spot. You will rack your bike, take off your helmet and then change shoes if needed. Then you’re off for your second run. This is the run that is typically more challenging. Yes, your legs will feel heavy and tired. Feel free to go easy and take walk breaks if needed. It usually takes some time but your legs will start feeling better and you can ease into your normal pace. Duathletes prepare for this tough transition by practicing this type of Bike/Run workout appropriately called a ‘Brick Workout’ because your legs feel like bricks when running after cycling. But the more you practice, the easier that transition becomes. So when first starting out, don’t be so hard on yourself if it feels really tough – it gets better! Once your cross the finish line – CELEBRATE! You did it! Wear your medal and finishers’ shirt proudly! WAY TO GO!


For you Runners - General Running Program Design: If you are going to attempt this on your own or would like a better understanding of proper training protocol, here are a few general guidelines for designing your training program.



  1. If you are not running consistently right now, start with a Learn to Run program that will start with 1 minute of running and 4 minutes of walking and gradually progress adding 1 minute of running per session per week and reduce walking until you can comfortably run non-stop.
  2. As you progress your weekly long runs, do not increase your volume any more than 10-20% every 1-2 weeks.  Be more conservative if you are more prone to injury.
  3. Try not to run 2 days in a row if possible.  Running exposes your body to a lot of impact and it is helpful to allow your body time to recover in between running workouts, especially if you are prone to injury.
  4. Allow for one full recovery day per week. It doesn’t mean you have to lay around watching TV and eating bon bons all day but it’s a good idea to have one day a week when you aren’t concerned about getting into your training zone and instead, allow your body a day’s rest from impact and intensity.
  5. Invest in a good pair of running shoes and consult with an expert to help determine the right show for your body.  Check out the following column where I discuss in detail the key pointers on getting the right running shoe for you.  http://blogs.columbian.com/sherri-mcmillan/2014/07/22/choosing-right-athletic-shoes/
  6. If possible, run on packed, level dirt, trails, or grass, which are a lot easier on your body.  If running through the city, paved roads (asphalt) are easier on your legs than concrete sidewalks (cement).  Just watch for traffic and always run in the opposite direction of cars so you can react if needed.
  7. Implement muscle strength and endurance training into your program.  As you run, the muscles of your lower body absorb the forces.  As your muscles fatigue, they lose their shock absorbing abilities and the forces are absorbed more through your bones and joints.  If you strength train, your muscles become stronger, are better able to absorb impact, take longer to fatigue and are better able to generate greater force leading to faster running speeds.  The ability of a muscle to resist fatigue helps reduce the incidence of injury. Research has shown the areas that suffer the largest amount of stress include the feet, the shins, the back, knees and the hip.  Therefore, a specific program that addresses these areas must be followed if long-term running is a goal.  Luckily you don't need to spend a great deal of time in the weight room to experience these benefits.  All you'll need to do is 1 set of 8-20 reps of a variety of exercises two times per week.  This equates to about 30-60 minutes a few times a week.  We're hoping that those of you who want to minimize your risk for injury and enhance your running performance, will be able to find the motivation and time to fit these short workouts in.  If you do not have a personalized weight training program, we strongly encourage you to invest in a few sessions with a trainer, so they can design a program for you.  This will ensure you’re not wasting any time during your workouts.
  8. Incorporate cross training into your program.  We'd rather see a runner run 3x/week and compliment their program with swimming, cycling, resistance training and fitness classes rather than run 6x/week.  Cross training will maintain a greater balance to your program and your body and keep your program exciting.
  9. Consider how you run.  Seems easy enough right? Right foot, left foot.  But there is actually a science to it.  Go to the following link for a blog about Effective Running Technique. http://www.shapeupwithsherri.com/2014/09/29/running-program-week-8/ In fact, there is an 11 week Running Program series chock full of great information for those of you who are starting your running career! 🙂
  10. Before you begin any run or run/walk workout, start with a 6-12 minute walk.  This will allow your heart rate and breathing rate to increase gradually, your body temperature to rise and prepare your muscles for the workout.  Once you've completed your warm-up, complete the following dynamic joint movements to take your lower body joints through their full range of motion in a slow, controlled fashion.


    • Start with one leg in front of the other.
    • Raise the back heel up onto your toes and contract the calf.  Repeat 10-15x.
    • Now lift the entire back foot off the floor and contract the glute (buttock).  Repeat 10-15x
    • Now lift the back heel towards the buttocks and contract the hamstrings (back of the thigh).  Repeat 10-15x.
    • Now lift the knee forwards and contract the quads (front of thigh).  Repeat 10-15x.
    • Now hold your knee up and balance while doing 10 ankle circles one way and then the other way. 
      Repeat this sequence on the other leg.
      Then perform a 20 fast toe taps on each leg and 20 heel raises. 
      You're now ready to start your workout.  Ease into your training zone.
    • Once you have completed each workout including warm-up and cool-down, be sure you save enough time to lengthen and release.  This is one of the most important things you can do to reduce your chances of experiencing injuries and to aid in the recovery process. If you don’t foam roll regularly, please a local trainer/coach or call us at 360.574.7292 so we can schedule you in to show you a few critical release techniques.

WHAT TO EAT:


  • Eat well the week before the event. Drink lots of water to ensure you're well hydrated and stock up on healthy fruits, vegetables, whole grains and lean protein sources. Dinner the two nights before should be a balanced diet of carbs, protein and fat to provide you with sustainable energy. If you know a certain meal has worked in the past, stick with it! And get plenty of rest!
  • On race morning, your pre-race meal should contain easily digestible carbohydrates (ie. Oatmeal, fruit, energy bar) and should be eaten 1-4 hours before the event. Don't eat anything new. Eat what’s worked in the past. You don't want any unexpected surprises or digestive upsets.
  • During the event, take water at each of the aid stations. Even just a few sips will help. Gels and energy drink will be available for those participating in the longer events.
  • Post event - Be sure to get some fluids into your system right away. Start with water and energy drink and then transition to Deschutes Brewery – it’s time to celebrate! Definitely consume some of the fruit, soup, rolls, and energy bars that we will provide within 1 hour of finishing the event. This will help you recover much more quickly and replenish those depleted carbs in your muscles. Then later in the day - eat what you want (within reason). You deserve it! 🙂

HAVE FUN! As you travel to the race, repeat some positive self-statements about how good you feel and how excited you are about the event. Smile and get yourself in a good frame of mind. Remember to enjoy the experience. Try your best, but remember to pace yourself! You've already won just by showing up!


INSPIRE: One of the best things you can do to help others have an enjoyable experience is to offer lots of support and praise to all your fellow athletes. As you pass someone, tell them how great they’re doing! And as you're getting passed, tell them how strong they look. Cheer each other on, it makes the time pass by quickly and empowers you and everyone else on the course!

FAQs:

Can I register on Race Day? Can my friend pick up my packet? Can I get a refund? Can I transfer my registration to another race or athlete? All registration and packet pickup related questions can be found under the main navigation heading titled "Registration & Packet Pickup". If you cannot find the answer to your question, please email us at registration@whyracingevents.com

What are the Rules?
We currently adhere to the USAT Rules for Triathlon & Duathlon.  Please click here to review complete list of USAT Rules. Important rules include no drafting, you must wear a helmet and music is ABSOLUTELY NOT allowed during the bike for obvious safety reasons.

Can I use a personal music devise while cycling? Absolutely no music devices are allowed during the bike segment for obvious safety risks and will result in immediate disqualification.

Can I use a personal music devise while running? During any running segments, we prefer for athletes to NOT use music devices to maximize safety, assure a fair competitive environment and assure athletes can hear all course marshal instructions. With that said, we also understand that many athletes rely on music to help endure the challenge of running. To accommodate the needs of our athletes while still assuring maximum safety and a fair, competitive environment, here is the arrangement that we can accommodate.


  • If you chose to use a personal music device, you must always keep one ear open for instructions so only one ear-bud can be used at any time.
  • If you are using a personal music devise with two earbuds, you will be immediately disqualified. Trust us, we don’t want to have to enforce a disqualification but in order to assure the safety of all athletes, this is a very important rule.
  • We also request that if you chose to use a personal music device that you keep the volume to a minimum to assure all instructions can be heard.

Do I need to wear a wetsuit?  No, you do not need to wear a wetsuit. Many will not wear a wetsuit while others will choose to wear a wetsuit because of the buoyancy and warmth factor.


Will there be on-site mechanical/bike support? Yes, we will have a bike mechanic on-site to provide basic Bike Service and repairs.


Where can I find lost items? Any equipment that is unmarked will be returned to the stage during the event. After the event, we will take to the Why Racing office and you can contact us to locate. Please come to the event with all personal belongings well marked with your name and/or race number.


What should I do if my shirt doesn't fit? If the size of the shirt you ordered does not fit, we will be hosting a 'Shirt Swap” after the event at the information booth. We cannot guarantee you will be able to swap, since it will depend on left over shirts, but we will do our best to accommodate your request.


Do I have to use a road or racing bike?  No. We welcome any type of bike as long as it is functioning properly with brakes and endcaps at the end of your handlebars.


Do I have to run?  No, you could walk, jog, wog, hop or prance your way to the finish line.  As long as you get there under your own volition, that is acceptable!


Will there be water on the course?  Water Aid Stations will be approximately every 2 miles. You will have to carry your own hydration and fuel on your bike during the bike courses. Energy Drink and Gel will be available at the Aid stations.


Will there be bathrooms on the course? We've ordered Porta-potties for the start/finish!


Where should I tell my friends and family to go to cheer me on? The best approach for your family, friends and cheerleaders is to park within Frenchmans Bar. They can see you start and finish. They can take a short walk up the access road and see you bike out, bike past you, bike in, run out and finish! Tons of action for them! Or they can just hang in the expo area after you start and then they can sit and enjoy the music and watch you swim/run in, bike out, bike in, and then head to the finish line to watch you finish. Frenchmen’s Bar is a great venue for spectators to watch. There's a playground and beach for the kids, and volleyball nets for fun after-event activities so bring the whole family - just make sure they get their early before the race starts - otherwise they'll be walking 3 miles to get to the start/finish area since the roads will be closed once the race begins to assure the safety of the cyclists.  Be sure to tell them to make signs for you, bring cowbells, and bring you flowers for the finish. Especially if this is your first race, you’ve got to celebrate! It’s a big accomplishment!

Note - It is very important that your supporters understand that they must arrive to Frenchmans's Bar 15-30 minutes before the race starts because once the race begins, no vehicles will be allowed on the road for the safety of the cyclists.  They should also understand that they will not be able to leave the parking lot until the last cyclist is off their bike.


Are Dogs allowed on course? Unfortunately due to insurance requirements, only Service Dogs are allowed on course and must start at the end of the race after all other participants have started.


Are strollers allowed on course? Yes, but due to insurance requirements, strollers must start at the end of the race after all other participants have started.

Volunteers:
This event requires a ton of volunteers so if you can recruit friends, family, companies, churches, or sports teams to help that would be extremely helpful. They will get front row seats to all the action!

In addition, our events offer a terrific fundraising opportunity for a club/organization (non-profit) and a fun, inspiring way to encourage and support the athletes that participate in these events. Under our fundraising program, $20-$25 will be donated to the non-profit organization for each volunteer 4-6+hour shift depending on our needs. All the volunteers will also get a snack, gift, goody bag and be able to enjoy the post-race festivities.

We typically need about 100 volunteers per day for most events with tasks such as water stations, course marshals, food prep, finish line, set up and clean up.

If you or your group is interested in volunteering, please go to this Volunteer Sign-up link to see which tasks are still available.

Please also email volunteer@whyracingevents.com or complete the information below to finalize all details.

Remember, there's no way we could host this event without the help and support of our volunteer team. Many have dedicated hours and hours of time to this event to assure the safety of our athletes and make the event more enjoyable. So be extra-nice to anyone helping out. Thank them as often as possible because we have been told we have the best volunteers ever and we want them to all come back next year!
Kids Events::

Parents, please read these IMPORTANT PRE-RACE INSTRUCTIONS FOR OUR KIDS TRIATHLON

Kids Triathlon:
Friday August 16th


Start time: Kids 6 and under: 5:00pm
Kids 7-10: approx 5:20pm
Kids 11-15 years: approx 5:40pm


Swim Distance:


6 and under - 25 yard swim (.01 miles)


www.usatf.org/routes/view.asp?rID=565431


7-10 years – 100 yard swim (.05 miles)


www.usatf.org/routes/view.asp?rID=565432


11-15 years – 200 yard swim (.11 miles)


www.usatf.org/routes/view.asp?rID=565433


Bike Distance:


6 and under – 1/2 mile Bike


https://www.mapmyrun.com/routes/view/2187354670


7- 10 years – 2 mile Bike


www.usatf.org/routes/view.asp?rID=565435


11-15 years – 3 mile Bike


www.usatf.org/routes/view.asp?rID=565438


Run Distance:


6 and under .25 miles


www.usatf.org/routes/view.asp?rID=565430


7-10 years - .45 miles


www.usatf.org/routes/view.asp?rID=565429


11-15 years - .55 miles


www.usatf.org/routes/view.asp?rID=565428


Set up – Be there early to help your kids set up their transition area. It’s a Friday night so be sure to leave enough time to account for traffic. It can add a lot of pressure on kids if they are feeling late and rushed.


Age-Limits - The upper age limit is 15 years old at the time of the event. There is no set lower age limit but parents/guardians should assess the child's abilities to complete the prescribed course. The Kids Triathlon is designed to be a positive experience and no child should be entered that is not going to benefit from the experience. Being asked to perform beyond one's abilities may not be a positive experience so help them train so they are properly prepared. Give your kids permission to take breaks or walk if needed. Try not to put too much pressure on them! Make it fun!


Swim Aids: Swim aids such as floatties or flotation vests will be allowed. Fins are not allowed for safety reasons.


Swim Assistance from parent/guardian: Swim assistance is MANDATORY during the swim course. At least one parent/guardian must walk along the shore or beside their child for safety reasons. Kids can easily touch the bottom, however, this is a river with a current, so each child must have one adult overseeing them the entire time they are in the water. In addition, adult volunteers will be in the water for safety. We have never lost a child during the swim and want to maintain our 100% success rate!


Adult Course Assistance: Younger children (6 and under) should be assisted throughout the entire event by a parent/guardian to ensure they stay on course and are encouraged. Parents can assist older children in the 7-10 age group depending on the child’s need. Parents cannot assist the older children in the 11-16 age group unless otherwise arranged. When assisting kids, as much as possible, try to let them do everything by themselves (but assistance is allowed to ensure a positive experience). It's also helpful to have the parent there to keep younger children on the right side of the trail during the bike portion. If they will be completing the bike on their own, be sure you discuss with them the importance of staying to the right of the trail and not making any abrupt changes in direction to avoid any bike crashes.


Training Wheels - Training wheels will be allowed.


Awards. All Kids Tri participants receive a finisher’s medal and t-shirt. The 10 and under age groups will not be timed and no placement awards will be given to this group. The 11-15 year old Age Category will be timed and awards will be given to the Top 3 Boys and Girls in this group.



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