TRA28 MAP AND COURSE INFO

The Trail Run Australia Tathra 28k is a stunning coastal trail run that takes you from the beautiful town of Merimbula to the seaside village of Tathra.

This 28-kilometer course immerses runners in a scenic journey along the Sapphire Coast, beginning with rolling trails through coastal forests, sandy stretches along secluded beaches, and rugged clifftops offering panoramic ocean views.

As you travel along the undulating terrain, you’ll encounter diverse ecosystems, from eucalypt forests to lush bushland, with occasional sightings of native wildlife.

The course provides a mix of technical single-track paths and open trails, with some steep climbs and descents that keep runners engaged with this never-ending scenic adventure.

Ending in Tathra, the race offers a rewarding finish line passing the historic Tathra Wharf before a short climb up the hill to cheering crowds and 270 degree panoramic views from the Tathra Headland where runners can soak up the coastal vibes and celebrate their achievement.

*Courses may change subject to approvals/conditions.

TRA28 TIMETABLE

Saturday – PM Registration and Equipment Check

Sunday – Event Day

TRA28 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.

CLIF NUTRITION

Our Nutrition Partner Clif will be keeping our athletes well-fuelled before, during and after the event.

• CLIF Bars available in race packs and at the finish line – CLIF bars are purposefully crafted with a blend of plant protein, fat and carbohydrates to help power you through and keep you moving!
• CLIF BLOKS Energy Chews available at aid stations – CLIF BLOKS Energy Chews provide quick, chewable, energy to athletes while racing. CLIF BLOKS come in 33 calorie cubes, with sleek and portable packaging, making it easy to customise and
  track caloric intake during the race.

CLIF prioritises sustainable, plant-based ingredients to craft foods to energise any moment big or small..

To find out more, visit clifbar.com.au.

Stock up via Amazon or your local CLIF stockist today.

FIXX NUTRITION

Fixx Nutrition is an Australian Sports Nutrition Company that offers all-natural solutions to your sporting nutrition needs.  Driven by a desire to innovate, our range of high-quality products is developed with the newest science in mind to have you performing at your best.

Fuel X is an all-in-one carbohydrate + electrolyte drink mix that is mild-tasting and will keep you hydrated, energised and feeling replenished. Gel X Pro is a gut-friendly dual-source energy gel developed to help you maintain the consistent energy you need, while CrampFix provides rapid-cramp relief and can aid in reducing or preventing the effects of muscle cramps seconds.

Unlock your performance potential with Fixx Nutrition. GO FURTHER FOR LONGER!
#StayBrave #StayStrong #StayFocused

YOUR EXCLUSIVE 15% DISCOUNT CODE

15% off sitewide at fixxnutrition.com use code IN2A15 at checkout, one use per customer, valid until 31.12.24.

• Visit FIXX Nutrition here

TRA28 COMPULSORY EQUIPMENT

COMPULSORY EQUIPMENT CHECKS FOR TRA32

Saturday 15 March | 5pm to 6pm

All athletes in the TRA28 must have their compulsory equipment checked BEFORE collecting race packs on Saturday at Race HQ at Fingal Bay.

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 for the TRA28 is only open on Saturday afternoon.  There is NO REGISTRATION ON SUNDAY.  This is due to time constraints so we can allow the maximum time possible for athletes to complete the event.

So the key take out is… Have ALL the compulsory and discretionary equipment with you on Saturday afternoon 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 the required amount 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.

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

TRA28 is a 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.
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.

EQUIPMENT LIST

View and Download Equipment List here

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

PARKING

There is street Parking near Race HQ located at 1 Bega Street, Tathra.

UTRA28 EVENT START | 7:00am

The start for the TRA28 will be based from Short Point Recreation Reserve, Short Point Road, Merimbula with a self seeded mass start along Short Point Beach.

It is 28km and a 30 min drive to Short Point Reserve.

TRAVEL TO THE START

Athletes can have someone drive them to Short Point Recreation Reserve, Short Point Road, Merimbula and drop them off at the start, or alternatively runners can book the bus transport from Race HQ at 1 Bega Street to the start line.

TAKE THE BUS FROM 1 BEGA ST TATHRA

• Departs Race HQ at t1 Bega Street, Tathra at 6:00am – Parking is available at Race HQ
• Cost: $15 per person
• Bookings: Book online here
• Bookings close Wed 12 March

START CHECK IN & EQUIPMENT CHECK

Check in for the TRA28 will open at 6:30am and will close at 6:45am.  Runners will be required to check in at the start line during this time.

START LINE EQUIPMENT CHECK

Runners must show that they have the required amount of hydration (2 litres) and all compulsory equipment with them for entry to the start line

TRA28 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 operate within our permit conditions and to ensure participants are safely back at Race HQ  participants are advised to train to achieve the times outlined below

Participants have a maximum of 7:30:00 hrs to complete the course with an average of 14:00 min per km.

Course Cut Off Time = 1:30pm

Presentations: 12:45pm

Please note that presentations will take place at 12:45pm when, based on previous event times, all TRA28 athletes should be finished, however, the course cut off time has been extended to allow extra time for joggers/walkers.

TRA16 MAP AND COURSE INFO

The Trail Run Australia Tathra 16k is a breathtaking coastal adventure along the stunning Sapphire Coast, starting from Hobart Beach.

This 16-kilometer course guides runners through a captivating mix of landscapes, from dense eucalypt forests and native bushland to sandy beaches and dramatic clifftops with sweeping ocean views. The trail blends technical single-track paths and open trails, featuring runnable sections alongside both gentle and steep climbs and descents that lead into secluded inlets—adding both inspiration and challenge.

The race concludes with a pass by the historic Tathra Wharf and a short ascent to the Tathra Headland, where runners are rewarded with panoramic views and cheering crowds, making for an unforgettable coastal finish.

*Courses may change subject to approvals/conditions.

TRA16 TIMETABLE

Saturday

Sunday

TRA16 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.

CLIF NUTRITION

Our Nutrition Partner Clif will be keeping our athletes well-fuelled before, during and after the event.

• CLIF Bars available in race packs and at the finish line – CLIF bars are purposefully crafted with a blend of plant protein, fat and carbohydrates to help power you through and keep you moving!
• CLIF BLOKS Energy Chews available at aid stations – CLIF BLOKS Energy Chews provide quick, chewable, energy to athletes while racing. CLIF BLOKS come in 33 calorie cubes, with sleek and portable packaging, making it easy to customise and
  track caloric intake during the race.

CLIF prioritises sustainable, plant-based ingredients to craft foods to energise any moment big or small..

To find out more, visit clifbar.com.au.

Stock up via Amazon or your local CLIF stockist today.

FIXX NUTRITION

Fixx Nutrition is an Australian Sports Nutrition Company that offers all-natural solutions to your sporting nutrition needs.  Driven by a desire to innovate, our range of high-quality products is developed with the newest science in mind to have you performing at your best.

Fuel X is an all-in-one carbohydrate + electrolyte drink mix that is mild-tasting and will keep you hydrated, energised and feeling replenished. Gel X Pro is a gut-friendly dual-source energy gel developed to help you maintain the consistent energy you need, while CrampFix provides rapid-cramp relief and can aid in reducing or preventing the effects of muscle cramps seconds.

Unlock your performance potential with Fixx Nutrition. GO FURTHER FOR LONGER!
#StayBrave #StayStrong #StayFocused

YOUR EXCLUSIVE 15% DISCOUNT CODE

15% off sitewide at fixxnutrition.com use code IN2A15 at checkout, one use per customer, valid until 31.12.24.

• Visit FIXX Nutrition here

TRA16 COMPULSORY EQUIPMENT

COMPULSORY EQUIPMENT CHECKS

• Saturday 15 March | 5pm to 6pm
• OR Sunday 16 March | 7:30am to 8:20am

All athletes in the TRA16 must have their compulsory equipment checked BEFORE collecting race packs on Saturday afternoon OR Sunday morning at Race HQ.

If athletes fail an equipment check at registration they will need to find a replacement item before collecting the race pack.

So the key take out is… Have ALL the compulsory and discretionary equipment with you on at Check In

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 race time.

Start Line Equipment Check

Runners must show that they have the required amount 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.

MEDICAL

TRA16 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.
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.

EQUIPMENT LIST

View and Download Equipment List here

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

PARKING

There is street Parking near Race HQ located at 1 Bega Street, Tathra.

UTRA16 EVENT START | 9:30am

The start for the TRA16 will be based from Hobart Beach Campground off Burunda Rd, with a self seeded mass from the campground

It is 14km and a 40 min drive to Hobart Beach Campground

TRAVEL TO THE START

Athletes can have someone drive them toHobart Beach Campground off Burunda Rd, and drop them off at the start, or alternatively runners can book the bus transport from Race HQ at 1 Bega Street to the start line.

TAKE THE BUS FROM THE FINGAL BAY FORESHORE

• Departs Race HQ at 1 Bega Street, Tathra at 8:30am – Parking is available at Race HQ
• Cost: $15 per person
• Bookings: Book online here
• Bookings close Wed 12 March

START CHECK IN & EQUIPMENT CHECK

Check in for the TRA16 will open at 8:45am and will close at 9:15am.  Runners will be required to check in at the start line during this time.

START LINE EQUIPMENT CHECK

Runners must show that they have the required amount of hydration and all compulsory equipment with them for entry to the start line

TRA16 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 operate within our permit conditions and to ensure participants are safely back at Race HQ  participants are advised to train to achieve the times outlined below

Participants have a maximum of 3:45:00 hrs to complete the course with an average of 14:00 min per km.

Course Cut Off Time = 1:15pm

Presentations: 12:45pm

Please note that presentations will take place at 12:45pm when, based on previous event times, all TRA16 athletes should be finished, however, the course cut off time has been extended to allow extra time for joggers/walkers.

The Trail Run Australia Tathra 8k (TRA8) course is a perfect introduction to coastal trail running along the scenic Sapphire Coast, designed to offer a shorter challenge but to be just as rewarding.

Starting in Tathra, this 8-kilometer loop takes runners through a mix of gentle single-track trails and open paths, with mostly moderate terrain and a few short, manageable climbs. Runners will pass through lush coastal bushland, traverse sections of shaded eucalypt forests, and skirt along rocky shores with beautiful ocean views. This course is accessible yet engaging, offering both new and seasoned runners a taste of Tathra’s natural beauty without the intense technical challenges.

Finishing back in Tathra at Race HQ, the race offers a rewarding finish line passing the historic Tathra Wharf before a short climb up the hill to cheering crowds and 270 degree panoramic views from the Tathra Headland where runners can soak up the coastal vibes and celebrate their achievement.

*Courses may change subject to approvals/conditions.

TRA8 TIMETABLE

Saturday

Sunday

TRA8 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.

CLIF NUTRITION

Our Nutrition Partner Clif will be keeping our athletes well-fuelled before, during and after the event.

• CLIF Bars available in race packs and at the finish line – CLIF bars are purposefully crafted with a blend of plant protein, fat and carbohydrates to help power you through and keep you moving!
• CLIF BLOKS Energy Chews available at aid stations – CLIF BLOKS Energy Chews provide quick, chewable, energy to athletes while racing. CLIF BLOKS come in 33 calorie cubes, with sleek and portable packaging, making it easy to customise and
  track caloric intake during the race.

CLIF prioritises sustainable, plant-based ingredients to craft foods to energise any moment big or small..

To find out more, visit clifbar.com.au.

Stock up via Amazon or your local CLIF stockist today.

FIXX NUTRITION

Fixx Nutrition is an Australian Sports Nutrition Company that offers all-natural solutions to your sporting nutrition needs.  Driven by a desire to innovate, our range of high-quality products is developed with the newest science in mind to have you performing at your best.

Fuel X is an all-in-one carbohydrate + electrolyte drink mix that is mild-tasting and will keep you hydrated, energised and feeling replenished. Gel X Pro is a gut-friendly dual-source energy gel developed to help you maintain the consistent energy you need, while CrampFix provides rapid-cramp relief and can aid in reducing or preventing the effects of muscle cramps seconds.

Unlock your performance potential with Fixx Nutrition. GO FURTHER FOR LONGER!
#StayBrave #StayStrong #StayFocused

YOUR EXCLUSIVE 15% DISCOUNT CODE

15% off sitewide at fixxnutrition.com use code IN2A15 at checkout, one use per customer, valid until 31.12.24.

• Visit FIXX Nutrition here

TRA8 COMPULSORY EQUIPMENT

EQUIPMENT LIST

View and Download TRA8 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.
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.

EQUIPMENT LIST

View and Download TRA8 Equipment List here

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 AND TRAVEL

PARKING

There is street Parking near Race HQ located at 1 Bega Street, Tathra.

UTRA8 EVENT START | 10:30am

The start for the TRA8 will be based from Tathra Rural Fire Brigade, 146 Bega Street, Tathra with a self seeded mass start.

It is 1.6km from Race HQ and a 20min walk or a 5min drive .

TRAVEL TO THE START

Athletes can have someone drive them to Tathra Rural Fire Brigade, 146 Bega Street, Tathra, and drop them off at the start, or alternatively runners can walk to the start line from Race HQ at 1 Bega Street to the start line.

TRA8 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 operate within our permit conditions and to ensure participants are safely back at Race HQ  participants are advised to train to achieve the times outlined below

Participants have a maximum of 1:45:00 hrs to complete the course with an average of 14:00 min per km.

Course Cut Off Time = 12:15pm

Presentations will take place at 12:45pm

The Trail Run Australia Tathra 3.5k (TRA3.5) course is a short, fun-filled lap that offers runners of all ages a lively taste of coastal trail running along the Sapphire Coast.

Perfect for kids, beginners, and those just out to enjoy the experience, this 3.5-kilometer course starts and ends in Tathra and follows gentle trails through the beautiful coastal bushland and skirts along rocky coastlines with beautiful ocean views.

With mostly flat terrain and a few small climbs, this route provides just the right amount of adventure without the technical challenges. Runners will enjoy easy going single-track paths, scenic glimpses of the ocean, and a relaxed vibe perfect for families and first-timers.

The TRA3.5 finishes back at Tathra Headland as you pass the historic Tathra Wharf and make you way up the hill where a cheering crowd awaits to celebrate each finisher’s achievement!

*Courses may change subject to approvals/conditions.

TRA3.5 TIMETABLE

Saturday

Sunday

TRA3.5 AID STATIONS

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.

CLIF NUTRITION

Our Nutrition Partner Clif will be keeping our athletes well-fuelled before, during and after the event.

• CLIF Bars available in race packs and at the finish line – CLIF bars are purposefully crafted with a blend of plant protein, fat and carbohydrates to help power you through and keep you moving!
• CLIF BLOKS Energy Chews available at aid stations – CLIF BLOKS Energy Chews provide quick, chewable, energy to athletes while racing. CLIF BLOKS come in 33 calorie cubes, with sleek and portable packaging, making it easy to customise and
  track caloric intake during the race.

CLIF prioritises sustainable, plant-based ingredients to craft foods to energise any moment big or small..

To find out more, visit clifbar.com.au.

Stock up via Amazon or your local CLIF stockist today.

FIXX NUTRITION

Fixx Nutrition is an Australian Sports Nutrition Company that offers all-natural solutions to your sporting nutrition needs.  Driven by a desire to innovate, our range of high-quality products is developed with the newest science in mind to have you performing at your best.

Fuel X is an all-in-one carbohydrate + electrolyte drink mix that is mild-tasting and will keep you hydrated, energised and feeling replenished. Gel X Pro is a gut-friendly dual-source energy gel developed to help you maintain the consistent energy you need, while CrampFix provides rapid-cramp relief and can aid in reducing or preventing the effects of muscle cramps seconds.

Unlock your performance potential with Fixx Nutrition. GO FURTHER FOR LONGER!
#StayBrave #StayStrong #StayFocused

YOUR EXCLUSIVE 15% DISCOUNT CODE

15% off sitewide at fixxnutrition.com use code IN2A15 at checkout, one use per customer, valid until 31.12.24.

• Visit FIXX Nutrition here

TRA3.5 COMPULSORY EQUIPMENT

EQUIPMENT LIST

Download TRA3.5 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.
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.

EQUIPMENT LIST

Download TRA3.5 Equipment List here

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 AND TRAVEL

PARKING

There is street Parking near Race HQ located at 1 Bega Street, Tathra.

UTRA3.5 EVENT START | 11:00am

The start for the TRA3.5 will be based from Tathra Rural Fire Brigade, 146 Bega Street, Tathra with a self seeded mass start.

It is 1.6km from Race HQ and a 20min walk or a 5min drive to the start at Tathra Rural Fire Brigade.

TRAVEL TO THE START

Athletes can have someone drive them to Tathra Rural Fire Brigade, 146 Bega Street, Tathra, and drop them off at the start, or alternatively runners can walk to the start line from Race HQ at 1 Bega Street to the start line.

TRA3.5 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 operate within our permit conditions and to ensure participants are safely back at Race HQ  participants are advised to train to achieve the times outlined below

Participants have a maximum of 1:15:00 hrs to complete the course with an average of 22:00 min per km.

Course Cut Off Time = 12:15pm

Presentations will take place at 12:45pm