Tomaree

*Courses may change subject to approvals/conditions.

TRA32 TIMETABLE

TRA32 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 for Port Stephens Multisport Festival 2024 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.

TRA32 COMPULSORY EQUIPMENT

COMPULSORY EQUIPMENT CHECKS FOR TRA32

Saturday | 4pm to 5:30pm

All athletes in the TRA32 must have their compulsory equipment checked BEFORE collecting race packs 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.

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

There is a VERY short registration on Sunday morning for TRA32 athletes from 5:00am to 5:15am, however, athletes are encouraged to register on Saturday evening to avoid delays.

Hydration Checks will be conducted at the start line.  NO COMPULSORY HYDRATION – NO START

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.

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

TRA 32 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.

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

Parking Info from Port Stephens Council

Here’s what you need to know about parking in the event area:

• Obey all parking signs.
• 4H parking: Starts from 8:30am. If you’re finishing the event before 12:30pm, you can use the 4-hour parking areas marked on the map.
• 9H parking: Available near Barry Park, and like 4H parking, it starts at 8:30am.
• Free parking: There’s plenty of free parking along Farm Road, including spots near the tennis courts. Attendees can utilise this street parking – parking parallel to the road. This is highlighted in blue on the map.

UTRA32 EVENT START | 6:15am

The start for the  TRA32 will be a self seeded mass start along Birubi Beach at Anna Bay

It is 17km and a 21 min drive to Birubi Beach at Anna Bay from Race HQ at the Fingal Bay Foreshore. Birubi Beach is accessed from James Paterson St 

TRAVEL TO THE START

Athletes can have someone drive them to Birubi Beach and drop them off at the start, or alternatively runners can book the bus transport from Race HQ at Fingal Bay to the start line at Birubi Beach.

TAKE THE BUS FROM THE FINGAL BAY FORESHORE

• Departs Race HQ at the Fingal Bay Foreshore at 5:20am – Parking is available at Race HQ
• Cost: $20 per person
• Bookings: Book online here

START CHECK IN & EQUIPMENT CHECK

Check in for the TRA32 will open at 5:30am and will close at 5:55am.

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

TRA32 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 in the table 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

*Courses may change subject to approvals/conditions.

TRA21 TIMETABLE

TRA21 AID STATIONS

SELF SUPPORT

Due to the remote nature of the Lower Thredbo Valley Track, runners must be self-sufficient for the major part of the run.  This is reflected in the compulsory equipment that is required to ensure runners stay well hydrated, well fuelled and safe throughout the event.

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 for Port Stephens Multisport Festival 2024 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.

TRA21 COMPULSORY EQUIPMENT

COMPULSORY EQUIPMENT CHECKS

• Saturday | 4pm to 5pm
• OR Sunday | 7:30am to 8:30am

All athletes in the TRA21 must have their compulsory equipment checked BEFORE collecting race packs on Saturday afternoon OR Sunday morning 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.

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 1 litre 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

TRA21 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.

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 AND EVENT START

PARKING

Parking Info from Port Stephens Council

Here’s what you need to know about parking in the event area:

• Obey all parking signs.
• 4H parking: Starts from 8:30am. If you’re finishing the event before 12:30pm, you can use the 4-hour parking areas marked on the map.
• 9H parking: Available near Barry Park, and like 4H parking, it starts at 8:30am.
• Free parking: There’s plenty of free parking along Farm Road, including spots near the tennis courts. Attendees can utilise this street parking – parking parallel to the road. This is highlighted in blue on the map.

TRA21 EVENT START | 9:00am

The start for the  TRA32 will be a self seeded mass start along Fingal Bay Beach at Race HQ.

TRA21 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 in the table below

Participants have a maximum of 4:30:00 hrs to complete the course with an average of 12:30 min per km.

Course Cut Off Time = 1:30pm

*Courses may change subject to approvals/conditions.

TRA12 TIMETABLE

TRA12.5 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 for Port Stephens Multisport Festival 2024 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.

TRA12.5 COMPULSORY EQUIPMENT

EQUIPMENT LIST

View and Download TRA12.5 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

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.

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 AND EVENT START

PARKING

Parking Info from Port Stephens Council

Here’s what you need to know about parking in the event area:

• Obey all parking signs.
• 4H parking: Starts from 8:30am. If you’re finishing the event before 12:30pm, you can use the 4-hour parking areas marked on the map.
• 9H parking: Available near Barry Park, and like 4H parking, it starts at 8:30am.
• Free parking: There’s plenty of free parking along Farm Road, including spots near the tennis courts. Attendees can utilise this street parking – parking parallel to the road. This is highlighted in blue on the map.

TRA12.5 EVENT START | 10:00am

After the safety brief at Race HQ there will be a short 200m walk to the start line in Tomaree National Park.

The event will commence with a mass start from the start point.  Please follow the instructions of the Race Director at the Start Brief.

TRA12.5 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 in the table below

Participants have a maximum of 3:30:00 hrs to complete the course with an average of 16:20 min per km.

Course Cut Off Time = 1:30pm

*Courses may change subject to approvals/conditions.

TRA6 TIMETABLE

TRA6 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 for Port Stephens Multisport Festival 2024 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.

TRA6 COMPULSORY EQUIPMENT

EQUIPMENT LIST

View and Download TRA6 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.

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 AND EVENT START

PARKING

Parking Info from Port Stephens Council

Here’s what you need to know about parking in the event area:

• Obey all parking signs.
• 4H parking: Starts from 8:30am. If you’re finishing the event before 12:30pm, you can use the 4-hour parking areas marked on the map.
• 9H parking: Available near Barry Park, and like 4H parking, it starts at 8:30am.
• Free parking: There’s plenty of free parking along Farm Road, including spots near the tennis courts. Attendees can utilise this street parking – parking parallel to the road. This is highlighted in blue on the map.

TRA6 EVENT START | 10:10am

After the safety brief at Race HQ there will be a short 200m walk to the start line in Tomaree National Park.

The event will commence with a mass start from the start point.  Please follow the instructions of the Race Director at the Start Brief.

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 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 in the table below

Participants have a maximum of 3:15:00 hrs to complete the course with an average of 32:30 min per km.

Course Cut Off Time = 1:30pm