*Courses may change subject to approvals

UTRA30 TIMETABLE

TRA30 SUPPORT BOXES & AID STATIONS

CUPLESS EVENT

To reduce waste, Trail Run Australia is a cupless event which means there are no drinking cups provided at the aid stations.  Athletes are required to carry a cup, hydration pack or bottles which can be refilled as required.

A limited supply of soft water bottles will be on sale at the event expo, however, we encourage athletes to purchase the hydration method of choice prior to the event and use it in training.

SUPPORT BOXES

Athletes are permitted to have support boxes with personal equipment, hydration, nutrition etc, which will be transported to and made available at the locations outlined below.  The Support Boxes must be:

1. No more than 30 litres capacity with dimensions no bigger then 40cm (L) x 30cm (W) x 30cm (H);
2. Sealed and waterproof; and
3. Labelled clearly with the following information on the top and outside of the box
   1. Participants Name
   2. Box Number
      1. Box Number 1 = This is the box that will be transported to Aid Station 1 at Gaden Trout Hatchery (10.7km)
      2. Box Number 2 = This is the box that will remain at Aid Station 3 at the finish at Lake Crackenback Resort (31.1km)

As boxes will be left overnight to be transported to the check points early on Saturday morning where they will be in the outdoors it is recommended to not leave any perishable food or nutrition items in the box.

Support Box Drop

Support boxes are to be left at registration at Lake Crackenback Resort on Friday anytime from 3pm to 7pm.

Boxes will be returned to Race HQ once all participants have passed the aid stations. This could be as late as 5pm. If you do not wish to wait for your box to be transported you may collect the box from Ngarigo Campground yourself.  Athletes must display a valid race number for box access/collection.

TRA30 COMPULSORY EQUIPMENT

COMPULSORY EQUIPMENT CHECKS FOR UTRA50 & TRA30

Friday | 3pm to 7pm

All athletes in the UTRA50 and TRA30 must have their compulsory equipment checked BEFORE collecting race packs on Friday at Lake Crackenback Resort & Spa.

If athletes fail an equipment check at registration they will need to find a replacement item before collecting the race pack.  Registration and equipment check is only open on Friday afternoon.  There is NO REGISTRATION ON SATURDAY.  This is due to time constraints so we can allow the maximum time possible for athletes to complete the event in daylight hours.

So the key take out is… Have ALL the compulsory and discretionary equipment with you on Friday at Registration.

EQUIPMENT LIST

View and Download Equipment List here

WHY IS COMPULSORY EQUIPMENT REQUIRED?

Basically it’s so you can have a safe and enjoyable event and you have options to look after yourself in the unlikely event of an injury or illness.

View full details here

ON COURSE & START LINE EQUIPMENT CHECKS & PENALTIES

Random equipment checks can occur at any time during the event.  For fairness to all athletes, a 30 minute time penalty will apply for every item that is missing.  This time penalty will be served at the location of the equipment check point so a runner will not be able to proceed on course until the time penalty is served.

During this time, the runner must arrange for the missing items(s) to be replaced or they will not be permitted to continue on course even after the time penalty has been served.  For severe breaches of compulsory equipment or failure to comply with the requests of event marshals, the runner may be disqualified.

Where it is not feasible to serve a time penalty on course, the time penalty will be added to the runner’s overall.

Start Line Equipment Check

Runners must show that they have 2 litres of water and all compulsory equipment with them for entry to the start line

NUTRITION & HYDRATION

Nutrition and hydration play a major part in your experience at the event, It can mean the difference between finishing or not making it to the finish line and will definitely make a difference in your performance and enjoyment on the day.

It is recommended that athletes train with their planned nutrition before the event so your body is used to what will fuel it on the day.

Athlete Equipment boxes are located throughout the course, where athletes can access their own nutrition, hydration and equipment (please see Support Box Information below)

Aid Stations, which are generously stocked with water and nutrition are also located on the course.  Please refer to the Aid Station information for full details.

MEDICAL

UTRA 50 and TRA 30 are both physically demanding events.  The event has experienced medical and first aid personnel located at check points throughout the course, however, some of the course includes remote wilderness trails which may mean that medical assistance can take longer than usual to arrive.  Below are some tips that could assist you in avoiding a medical situation or managing one if it occurs.

1. Stay well hydrated: Hydrate well before the start.  Urine that is clear before you start the event is a good indicator that you are well hydrated.  Drink regularly and often throughout the entire event.
2. Stay well fuelled: Your body needs fuel to function and even more so during strenuous activity.  Feed it!  Train with the nutrition you will use on the day so your body knows what to expect.  Take small snacks often.
3. Be prepared for the weather conditions: Plan your clothing and equipment to match the weather conditions on the day. There could be a significant drop in temperature between the start and the top of the course.
4. Look after each other:  We’re all out here to have a great time and enjoy the event, look out for other athletes, assist in an emergency and report any incidents or concerns to the next marshal on the course.  Support each other along the way.

HYDRATION & HEAT STROKE

Heat Stroke is a serious medical emergency and a life threatening condition which can result in death.

Heatstroke is a condition in which your body overheats and can no longer maintain a healthy temperature.  Heatstroke occurs when your body temperature rises from about 37°C to above 40°C.

Heatstroke needs immediate first aid to lower your body temperature as quickly as possible. If not, it can lead to organ damage and death.  The risk of death increases the hotter you get and the longer you are overheated.

Heatstroke is caused by prolonged exposure to heat. It can occur when your body absorbs more heat than it can get rid of by sweating.

You can get heatstroke if you work or exercise in hot conditions without good air flow and if you don’t drink enough water.

What are the symptoms of heatstroke?

If you have heatstroke, you will usually not be sweating. Your skin may be red, hot and dry.

Heat exhaustion is a milder heat-related illness that can lead to heatstroke if not treated, so it’s important to recognise the symptoms early. If you have heat exhaustion, you will usually be sweating a lot, and have pale, cool, damp skin.

Other symptoms of heat exhaustion include:

• dizziness and weakness
• headache
• nausea or vomiting
• rapid pulse and fast, shallow breathing
• muscle cramps (known as heat cramps)
• fainting
• feeling restless and anxious
• heat rash

If heat exhaustion turns into heatstroke, you may notice these additional symptoms:

• sudden rise in body temperature
• dry, swollen tongue
• intense thirst
• slurred speech
• problems coordinating movements
• aggressive or strange behaviour
• seizures
• confusion and loss of consciousness

Dehydration and heat exhaustion are milder heat-related illnesses. They can lead to heatstroke if they’re not treated.

How can I prevent heatstroke?

• Drink plenty of water, even if you’re not thirsty. Avoid alcohol and hot or sugary drinks.
• Keep cool — try to avoid direct sun and wear lightweight, loose cotton clothing.
• Wear a hat and take water.

What should I do if someone has heat stroke?

Heatstroke is a medical emergency. If someone has heatstroke, call triple zero (000) and ask for an ambulance.

While you are waiting for the ambulance, try to cool them down in any way you can.

• Give them sips of cool fluid if they are conscious.
• Lay them in a cool shady place.
• Remove excess clothing.
• Sponge or spray them with cool water or cover them with wet towels or clothing and fan their damp skin.
• Put them in cool water or a cool shower.
• Place cold packs on their cheeks, palms and soles.
• If they are unconscious, place them on their side with their mouth down and their chin up. You may need to do CPR.
• Do not give aspirin, ibuprofen or paracetamol to someone with heatstroke.

For more information please visit healthdirect.gov.au

PARKING, EVENT START, TRAVEL AND START EQUPMENT CHECK

UTRA30 PARKING

Parking for the UTRA50 and TRA30 is located within the resort grounds at Lake Crackenback Resort & Spa

UTRA30 EVENT START | 6:30am

The start for the UTRA50 and TRA30 will be a self seeded mass start from Claypits Park, Jindabyne.

Claypits Park is located on the banks of Lake Jindabyne and accessed from the roundabout at the the junction of Koscisuzko Road and Barry Way.  It is approx 16min drive from Race HQ at Lake Crackenback Resort & Spa.

TRAVEL TO THE START

TAKE THE BUS FROM LAKE CRACKENBACK RESORT & SPA

• Departs Lake Crackenback Resort and Spa at 5:45am – Parking is available at the resort
• Cost: $20 per person
• Bookings: Book online here

DRIVING TO THE START: DROP & GO ZONE – LIMITED PARKING

Please note there is LIMITED PARKING ONLY at Claypits Park, however, a Drop & Go zone will be set up where athletes can be dropped by supporters for the start.

START CHECK IN & EQUIPMENT CHECK

Check in for the UTRA50 and TRA30 will open at 6am and will close at 6:25am.

Runners will be required to check in with the stamped wrist band identifying that you have attended the equipment check and briefing on Friday evening.  No stamped wrist band = no entry to the start line.

Athletes who do not bring their stamped wrist band to the start must wait to attend the race brief after the start. After the brief athletes will be permitted access to the start line.  This is to ensure that all athletes taking part have all the information they need to have a safe, fun and enjoyable race.

START LINE EQUIPMENT CHECK

Runners must show that they have 2 litres of water and all compulsory equipment with them for entry to the start line

TRA30 COURSE CLOSURE & CUT OFF TIMES

At In2Adventure we don’t usually have cut off times and wherever possible make every effort to enable competitors to finish the event, however, to ensure participants are safely back at Race HQ  participants are advised to train to achieve the times outlined in the table below

The pace for the TRA30 is an average of 18:20 min per km which allows plenty of time to run / hike the distance.

*Courses may change subject to approvals

TRA12 TIMETABLE

TRA12 AID STATIONS

CUPLESS EVENT

To reduce waste, Trail Run Australia is a cupless event which means there are no drinking cups provided at the aid stations.  Athletes are required to carry a cup, hydration pack or bottles which can be refilled as required.

A limited supply of soft water bottles will be on sale at the event expo, however, we encourage athletes to purchase the hydration method of choice prior to the event and use it in training.

TRA12 COMPULSORY EQUIPMENT

View and Download TRA12 Equipment List here

WHY IS COMPULSORY EQUIPMENT REQUIRED?

Basically it’s so you can have a safe and enjoyable event and you have options to look after yourself in the unlikely event of an injury or illness.

View full details here

ON COURSE EQUIPMENT CHECKS & PENALTIES

Random equipment checks can occur at any time during the event.  For fairness to all athletes, a 30 minute time penalty will apply for every item that is missing.  This time penalty will be served at the location of the equipment check point so a runner will not be able to proceed on course until the time penalty is served.

During this time, the runner must arrange for the missing items(s) to be replaced or they will not be permitted to continue on course even after the time penalty has been served.  For severe breaches of compulsory equipment or failure to comply with the requests of event marshals, the runner may be disqualified.

Where it is not feasible to serve a time penalty on course, the time penalty will be added to the runner’s overall

NUTRITION & HYDRATION

Nutrition and hydration play a major part in your experience at the event, It can mean the difference between finishing or not making it to the finish line and will definitely make a difference in your performance and enjoyment on the day.

It is recommended that athletes train with their planned nutrition before the event so your body is used to what will fuel it on the day.

MEDICAL

Trail Run Australia is a physically demanding event.  The event has experienced medical and first aid personnel located at check points throughout the course, however, some of the course includes remote wilderness trails which may mean that medical assistance can take longer than usual to arrive.  Below are some tips that could assist you in avoiding a medical situation or managing one if it occurs.

1. Stay well hydrated: Hydrate well before the start.  Urine that is clear before you start the event is a good indicator that you are well hydrated.  Drink regularly and often throughout the entire event.
2. Stay well fuelled: Your body needs fuel to function and even more so during strenuous activity.  Feed it!  Train with the nutrition you will use on the day so your body knows what to expect.  Take small snacks often.
3. Be prepared for the weather conditions: Plan your clothing and equipment to match the weather conditions on the day. There could be a significant drop in temperature between the start and the top of the course.
4. Look after each other:  We’re all out here to have a great time and enjoy the event, look out for other athletes, assist in an emergency and report any incidents or concerns to the next marshal on the course.  Support each other along the way.

PARKING & EVENT START

TRA12 PARKING

TRA12 runners park at the Bullocks Flat Ski Tube Car Park and take the short 800m FREE bus shuttle ride to the resort and depart to the start on the pre-booked bus.  Athletes must book the bus online.

TRA12 EVENT START | Saturday 1:00pm

The start for the TRA12 will be a self seeded mass start from Race HQ at Lake Crackenback Resort & Spa.

TRA12 COURSE CLOSURE

At In2Adventure we don’t usually have cut off times and wherever possible make every effort to enable competitors to finish the event, however, to ensure participants are safely back at Race HQ  participants are advised to train to achieve a pace outlined below/

The pace for the TRA12 is an average of 15:00 min per km which allows 3:00hrs to run / hike the distance and be back at Race HQ before the cut off time at 4pm ready for presentations.

Course Cut Off Time = 4:00pm

HYDRATION & HEAT STROKE

Heat Stroke is a serious medical emergency and a life threatening condition which can result in death.

Heatstroke is a condition in which your body overheats and can no longer maintain a healthy temperature.  Heatstroke occurs when your body temperature rises from about 37°C to above 40°C.

Heatstroke needs immediate first aid to lower your body temperature as quickly as possible. If not, it can lead to organ damage and death.  The risk of death increases the hotter you get and the longer you are overheated.

Heatstroke is caused by prolonged exposure to heat. It can occur when your body absorbs more heat than it can get rid of by sweating.

You can get heatstroke if you work or exercise in hot conditions without good air flow and if you don’t drink enough water.

What are the symptoms of heatstroke?

If you have heatstroke, you will usually not be sweating. Your skin may be red, hot and dry.

Heat exhaustion is a milder heat-related illness that can lead to heatstroke if not treated, so it’s important to recognise the symptoms early. If you have heat exhaustion, you will usually be sweating a lot, and have pale, cool, damp skin.

Other symptoms of heat exhaustion include:

• dizziness and weakness
• headache
• nausea or vomiting
• rapid pulse and fast, shallow breathing
• muscle cramps (known as heat cramps)
• fainting
• feeling restless and anxious
• heat rash

If heat exhaustion turns into heatstroke, you may notice these additional symptoms:

• sudden rise in body temperature
• dry, swollen tongue
• intense thirst
• slurred speech
• problems coordinating movements
• aggressive or strange behaviour
• seizures
• confusion and loss of consciousness

Dehydration and heat exhaustion are milder heat-related illnesses. They can lead to heatstroke if they’re not treated.

How can I prevent heatstroke?

• Drink plenty of water, even if you’re not thirsty. Avoid alcohol and hot or sugary drinks.
• Keep cool — try to avoid direct sun and wear lightweight, loose cotton clothing.
• Wear a hat and take water.

What should I do if someone has heat stroke?

Heatstroke is a medical emergency. If someone has heatstroke, call triple zero (000) and ask for an ambulance.

While you are waiting for the ambulance, try to cool them down in any way you can.

• Give them sips of cool fluid if they are conscious.
• Lay them in a cool shady place.
• Remove excess clothing.
• Sponge or spray them with cool water or cover them with wet towels or clothing and fan their damp skin.
• Put them in cool water or a cool shower.
• Place cold packs on their cheeks, palms and soles.
• If they are unconscious, place them on their side with their mouth down and their chin up. You may need to do CPR.
• Do not give aspirin, ibuprofen or paracetamol to someone with heatstroke.

For more information please visit healthdirect.gov.au

TRA5 TIMETABLE

TRA5 AID STATIONS

CUPLESS EVENT

To reduce waste, Trail Run Australia is a cupless event which means there are no drinking cups provided at the aid stations.  Athletes are required to carry a cup, hydration pack or bottles which can be refilled as required.

A limited supply of soft water bottles will be on sale at the event expo, however, we encourage athletes to purchase the hydration method of choice prior to the event and use it in training.

TRA5 COMPULSORY EQUIPMENT

View and Download TRA5 Equipment List here

WHY IS COMPULSORY EQUIPMENT REQUIRED?

Basically it’s so you can have a safe and enjoyable event and you have options to look after yourself in the unlikely event of an injury or illness.

View full details here

NUTRITION & HYDRATION

Nutrition and hydration play a major part in your experience at the event, It can mean the difference between finishing or not making it to the finish line and will definitely make a difference in your performance and enjoyment on the day.

It is recommended that athletes train with their planned nutrition before the event so your body is used to what will fuel it on the day.

MEDICAL

Trail Run Australia is a physically demanding event.  The event has experienced medical and first aid personnel located at check points throughout the course, however, some of the course includes remote wilderness trails which may mean that medical assistance can take longer than usual to arrive.  Below are some tips that could assist you in avoiding a medical situation or managing one if it occurs.

1. Stay well hydrated: Hydrate well before the start.  Urine that is clear before you start the event is a good indicator that you are well hydrated.  Drink regularly and often throughout the entire event.
2. Stay well fuelled: Your body needs fuel to function and even more so during strenuous activity.  Feed it!  Train with the nutrition you will use on the day so your body knows what to expect.  Take small snacks often.
3. Be prepared for the weather conditions: Plan your clothing and equipment to match the weather conditions on the day. There could be a significant drop in temperature between the start and the top of the course.
4. Look after each other:  We’re all out here to have a great time and enjoy the event, look out for other athletes, assist in an emergency and report any incidents or concerns to the next marshal on the course.  Support each other along the way.

HYDRATION & HEAT STROKE

Heat Stroke is a serious medical emergency and a life threatening condition which can result in death.

Heatstroke is a condition in which your body overheats and can no longer maintain a healthy temperature.  Heatstroke occurs when your body temperature rises from about 37°C to above 40°C.

Heatstroke needs immediate first aid to lower your body temperature as quickly as possible. If not, it can lead to organ damage and death.  The risk of death increases the hotter you get and the longer you are overheated.

Heatstroke is caused by prolonged exposure to heat. It can occur when your body absorbs more heat than it can get rid of by sweating.

You can get heatstroke if you work or exercise in hot conditions without good air flow and if you don’t drink enough water.

What are the symptoms of heatstroke?

If you have heatstroke, you will usually not be sweating. Your skin may be red, hot and dry.

Heat exhaustion is a milder heat-related illness that can lead to heatstroke if not treated, so it’s important to recognise the symptoms early. If you have heat exhaustion, you will usually be sweating a lot, and have pale, cool, damp skin.

Other symptoms of heat exhaustion include:

• dizziness and weakness
• headache
• nausea or vomiting
• rapid pulse and fast, shallow breathing
• muscle cramps (known as heat cramps)
• fainting
• feeling restless and anxious
• heat rash

If heat exhaustion turns into heatstroke, you may notice these additional symptoms:

• sudden rise in body temperature
• dry, swollen tongue
• intense thirst
• slurred speech
• problems coordinating movements
• aggressive or strange behaviour
• seizures
• confusion and loss of consciousness

Dehydration and heat exhaustion are milder heat-related illnesses. They can lead to heatstroke if they’re not treated.

How can I prevent heatstroke?

• Drink plenty of water, even if you’re not thirsty. Avoid alcohol and hot or sugary drinks.
• Keep cool — try to avoid direct sun and wear lightweight, loose cotton clothing.
• Wear a hat and take water.

What should I do if someone has heat stroke?

Heatstroke is a medical emergency. If someone has heatstroke, call triple zero (000) and ask for an ambulance.

While you are waiting for the ambulance, try to cool them down in any way you can.

• Give them sips of cool fluid if they are conscious.
• Lay them in a cool shady place.
• Remove excess clothing.
• Sponge or spray them with cool water or cover them with wet towels or clothing and fan their damp skin.
• Put them in cool water or a cool shower.
• Place cold packs on their cheeks, palms and soles.
• If they are unconscious, place them on their side with their mouth down and their chin up. You may need to do CPR.
• Do not give aspirin, ibuprofen or paracetamol to someone with heatstroke.

For more information please visit healthdirect.gov.au

PARKING & EVENT START

TRA5 PARKING

TRA5 runners park at the Bullocks Flat Ski Tube Car Park and take the short 800m FREE bus shuttle ride to the resort and depart to the start on the pre-booked bus.  Athletes must book the bus online.

TRA5 EVENT START | Saturday 1:15pm

The start for the TRA5 will be a self seeded mass start from Race HQ at Lake Crackenback Resort & Spa.

TRA5 COURSE CLOSURE

At In2Adventure we don’t usually have cut off times and wherever possible make every effort to enable competitors to finish the event, however, to ensure participants are safely back at Race HQ  participants are advised to train to achieve a pace outlined below/

The pace for the TRA5 is an average of 34:22 min per km which allows 2:45hrs to run / hike the distance and be back at Race HQ at the cut off time at 4pm ready for presentations.