Colorado_Relay_Waiver_2011.pdf
HANDBOOK
LEG
BOOKS
RUNNER
TABLES
HYDRATION
101
START
TIMES
EQUIPMENT
SAFETY
DEFINITION
OF TERMS
RULES
ULTRA
TEAM INFO
Relay Start Times.xls
1.pdf
25.pdf
leg 13.pdf
ColoradoRelayLeg7.pdf
ColoradoRelayLeg19.pdf
Leg 2.pdf
Leg 14.pdf
ColoradoRelayLeg8.pdf
ColoradoRelayLeg26.pdf
ColoradoRelayLeg20.pdf
Leg 15.pdf
Leg 21.pdf
ColoradoRelayLeg9.pdf
Leg 3.pdf
ColoradoRelayLeg27.pdf
ColoradoRelayLeg22.pdf
Leg 4.pdf
ColoradoRelayLeg10.pdf
ColoradoRelayLeg28.pdf
ColoradoRelayLeg16.pdf
Leg 5.pdf
Leg 29.pdf
ColoradoRelayLeg23.pdf
ColoradoRelayLeg11.pdf
ColoradoRelayLeg17.pdf
Leg 6.pdf
ColoradoRelayLeg24.pdf
ColoradoRelayLeg30.pdf
ColoradoRelayLeg18.pdf
ColoradoRelayLeg12.pdf
•Extra clothes (for both warm and cold weather)
-Caring for your feet
-Trail Running Socks
-Bring a clean pair of socks for each leg and a pair to wear between sections of the race
•Food and water
•Reflective vest
•Flashlight/Headlamp (with extra batteries)
•Bandana
•Sunglasses - Don't take your eye protection lightly
•Sun visor/Baseball cap
•Sunscreen
•Water bottle/Hydration packs
•Driver's license
•Money
•Plastic Bags (for storing sweaty clothes)
•GEORGIA PASS: Race Officials will require that runners depart with hat, gloves, wind-breaker style shirt, and full-length leggings (runner doesn't have to be wearing these articles, but is required to carry them along)
The following are required and recommended equipment list of items that all teams are responsible for bringing on race day. Please note that all team captains will have to present the following items in order to fully check-in at the start line:
•2 flashlights/headlamps •2 reflective vests
•2 "CAUTION: Runners on Road" signs for vehicles •2 first aid kits
•2 cell phones •One Legbook - Two Handbooks
•Two vehicles. SUVs and minivans recommended. No motor homes, buses or limousines allowed.
We strongly discourage the use of 12+ Passenger Vans.
•Handbook and Leg book: Teams must have a copy of the handbook in the Active Van. Active Runners must carry a map and directions of current leg with them at all times. Each team must print their own legbooks and handbooks. Printed copies will NOT be provided.
•Two signs stating, "CAUTION: Runners on Road", to be placed in window of vehicles throughout the entire race. These may be hand-drawn, but must be clearly visible to other vehicles. Signs must also have team name and vehicle "A" or "B" on them.
•Two Medical kits. This can be a home made kit, but be prepared for all types of injuries.
•Two reflective vests (More than two are recommended to avoid extremely sweat soaked vests).
•Two flashlights and/or headlamps (BRING PLENTY OF BATTERIES)
•Two wireless phones: Each van must have a wireless phone for safety and communication needs (NOTE: phone service is intermittant in valleys and passes in this area.)
•Enough water and food distributed between the two vans for the entire team.
•Trash bags: All participants are responsible for properly disposing of the team's garbage. Any trash left behind will result in a team time penalty or disqualification!
•Local Maps
•Warm Blankets, pillows, sleeping bags
•Food cooler for each vehicle
•Ice or cold compresses
•Timing Device (if teams want to track individual leg times. Official time will only be entire team's elapsed time)
•Clip board (for easy placement of handbook, legbook, timesheet and safety numbers)
•Pens
The safety of all the Colorado Relay runners is one of our top priorities. We have organized a risk management crew, in which each member has training and skill in both front country and back country risk management. The crew will be circling the relay course for the entire duration of the race and will be directly available, at any time, via wireless/satellite phones. (Wireless numbers for event staff will be provided to team captains on race day.)
Thankfully, we have never had a life-threatening emergency or incident during the Colorado Relay and the information below is given to help ensure that if anything would happen, all teams would have the proper contact information and receive immediate assistance.
SAFETY NOTE TO ALL RUNNERS:
PLEASE ALWAYS USE EXTREME CAUTION during the entire race. The roads and trails along the course will NOT be closed or restricted. In addition, several of the Exchange Points are along roads with high traffic. All runners and teammates must be very aware of vehicle traffic at all times. ALWAYS RUN AGAINST THE FLOW OF ON-COMING TRAFFIC UNLESS INSTRUCTED OTHERWISE!
"A lot of the course is on singletrack trails or places where, if you didn't get out of the car, you'd never see. Sure there are some nice sections on roads, but there are pieces of the Colorado Relay that show you vistas of Colorado in the fall that you'd never see otherwise."
- Jerry Nelson (4x Colorado Relay Runner)
•Both vehicles must each have a wireless phone to ensure communication in any type of emergency. Teams are required to present both phones during check-in.
•Both runner vehicles must display a "CAUTION! Runner's on Road" sign. This sign may be hand-drawn, but must be clearly visible to traffic through the window. Teams without signs in their vehicles may be assessed a time penalty or be disqualified from the race. Teams are required to present both signs during check-in or acknowlege that signs are present on their vehicles.
•From 6:00 p.m. on Friday until 7:00 a.m. on Saturday all runners MUST wear a reflective vest and carry a working flashlight/headlamp that is on. Any runner seen during these hours without the above equipment will be asked to stop running. Teams are required to present a vest for every runner. When you are out of your van, whether you're the runner or not, you MUST be wearing your vest.
•All runners must be carrying a map of the leg they are currently running while on the race course. Maps will be distributed prior to the race to the team captains upon checking in (the leg book).
•All teams must have two medical kits -- one in the Vehicle A and another in Vehicle B. Teams are required to present both kits during check-in.
•At the beginning of the Georgia Pass Leg, runners will be asked to bring along additional clothing. In the event of environmental conditions that warrant it (wind, precipitation, temperature, other) Race Officials may require that runners leave with hat, gloves, wind-breaker style shirt, and full-length leggings. This clothing can be carried (instead of worn), but must be carried for the full leg to ensure that if conditions worsen OR if the runner is injured they can sit tight until safety staff reach them. Any runners seen discarding or refusing to carry these items on this leg or any other leg may be assessed time penalities or disqualified. Be prepared to carry additional clothes for any leg. This leg goes through the pass at over 12,000 feet and is often much colder and windier than the start of the leg. Safety staff monitor the temperature and conditions at the pass during the race.
If a runner is alone and hurt on the race course, please wait on the side of the course for a safety crew member to pass. The safety crew will continually be circling the route to ensure all runners are in good condition. If, while waiting, another runner passes, please let them know you are injured and ask them to tell the volunteers at the next exchange point. All volunteers at each exchange point will have communication with the Risk Management Crew. These staff will "sweep" the entire course, ensuring that all runners complete all sections of the race.
"You're growing as an individual, as an athlete, but you're also working together with your team to accomplish a goal that, at the beginning of the race, for a lot of teams seems insurmountable."
- D.M. 10 year CO Relay runner
Lightning safety is nothing to joke around with. It can be beautiful but very dangerous. When you see lightning or hear thunder, you don't need to try and be a hero by charging farther up the mountain!
Lightning safety is actually very close to the Colorado Relay's heart. In 2007, Luke Altmix Simmons was struck by lightning and died while training for the Colorado Relay.
1. PLAN in advance your evacuation and safety measures. When you first see lightning or hear thunder, activate your emergency plan. Now is the time to go to a building or a vehicle. Lightning often precedes rain, so don't wait for the rain to begin before suspending activities.
2. IF OUTDOORS...Avoid water. Avoid the high ground. Avoid open spaces. Avoid all metal objects including electric wires, fences, machinery, motors, power tools, etc. Unsafe places include underneath canopies, small picnic or rain shelters, or near trees. Where possible, find shelter in a substantial building or in a fully enclosed metal vehicle such as a car, truck or a van with the windows completely shut. If lightning is striking nearby when you are outside, you should:
A. Crouch down. Put feet together. Place hands over ears to minimize hearing damage from thunder.
B. Avoid proximity (minimum of 15 ft.) to other people.
3. IF INDOORS... Avoid water. Stay away from doors and windows. Do not use the telephone. Take off head sets. Turn off, unplug, and stay away from appliances, computers, power tools, & TV sets.
4. SUSPEND ACTIVITIES for 30 minutes after the last observed lightning or thunder.
5. INJURED PERSONS do not carry an electrical charge and can be handled safely. Apply First Aid procedures to a lightning victim if you are qualified to do so. Call 911 or send for help immediately.
Summit County (Breckenridge): 970/453-2232 970/453-2232
Summit County (Frisco): 970/668-3579 970/668-3579
Vail Police Dept.:
970/479-2200 970/479-2200
Eagle County:
970/328-6343 970/328-6343
Town of Eagle:
970/328-6351 970/328-6351
Garfield County (Glenwood): 970/945-9151 970/945-9151
Glenwood Springs: 970/945-8566 970/945-8566
Surrounding Hospitals
Frisco Medical Center
Frisco, CO
970/668-3300 970/668-3300
Vail Mountain Medical
181 W. Meadow Dr.
Vail, CO
970/476-5695 970/476-5695
Eagle Medical Center
948 Chambers
Eagle, CO
970/328-6357 970/328-6357
Valley View Hospital
1906 Blake Ave.
Glenwood Springs, CO
970/945-6535 970/945-6535
Glenwood Medical Center
1905 Blake Ave.
970/945-8503 970/945-8503
The Complete Guide To Everything you need to know for the race. The Offical 2011 Colorado Relay Handbook Has Arrived. Download Your Copy Today!
2011 Handbook.pdf
Comming SOON !!!
Start times are based on both your requested starting time and your teams 10K time that was submitted. Because Boreas Pass can only accommodate a limited amount of teams at a time, you may not have the start time your team requested. Please understand.
Email Tony_canyoumove.me with any Questions.
Would you like a tool to help your team figure out where they need to be and when? Well here it is, simply fill out your start time and put in your runners estimated pace for each leg and this handy spreadsheet will calculate what time you can expect your runner to arrive at each check point over the entire course. Use this to plan everything from what places on the course you would like to try and eat to how long you have to nap between your legs. We suggest having a laptop in your van and updating this throughout the course to help you plan your experience.
Team Time Table.xls
A complete listing of all the need to know information for each leg of the course. Please assign runners to each leg and send into race staff or drop of a copy when you pick up your packet. This was the race staff will know who to expect on each section of the course in case of emergencies.
ColoradoRelay_2011_LEG_TABLE.xls
Runner Leg Difficulty ratings:
E=Easy
M=Moderate
H=Hard
VH=Very Hard
*These charts are subject to change at any time during the race planning process!
Participants running 197 miles on teams of 7-10, can run in any order they would like. Each runner must run at least one leg during the length of the race. The Runner legs above are meant to use as a planning document to assign each team member to legs of the choice.
Please note that course difficulty can be determined in many different ways including varying altitude, distance and terrain. As a result, please use this summary table as only a general tool to help in strategically organizing your team's running order.
•Race Management reserves the right to add and/or change any rules and requirements at any time. Changes and additions will only be made with participant safety in mind.
•Your team's $250.00 to our non-profits is due Thursday night at Packet Pick-Up in the form of a check made out to "Colorado Relay".
•All registration fees and donations MUST be received before race day. If fees are not received, teams will NOT be allowed to run.
•All runners must be registered and have proper data field in the offline database by EOD August 24, 2012. Please try your hardest to not make any changes after this date. We don't want to bring the whoop stick! Changes after the deadline must be emailed to the Race Director at jeff_canyoumove.me.
•All waivers must be signed and returned to Colorado Relay prior to or on race day, in order to participate in the race. If you registered online, you already signed your waiver, if you registered offline, you have to sign one at packet pickup.
•Any runner under the age of sixteen must be accompanied by an adult pacer or Yeti while running their legs and may participate ONLY after gaining approval to do so from Race Management.
•NEW RULE!! All team members must have a reflective vest with them at all times after 6:00 p.m. - 7:00 a.m. when you're out of the team van. Even if you're not the designated runner, you MUST wear a vest, even if you're just standing outside the van to go to the bathroom!
•Every team MUST HAVE THE REQUIRED TEAM EQUIPMENT to participate on race day. NOTE: Team captains will have to present the following at their check in: 2 wireless phones, 2 headlamps/flashlights, 2 reflective vests, 2 Caution: Runners on Road signs for vehicles (which include Team Name and Vehicle ID (A or B)) and 2 first aid kits
All team members must be present and remain at the starting line until your first runner begins.
•Each team is responsible for its own food and water throughout the entire race. Five hydration stations will only accommodate the finishing and starting runner at each Exchange Point. PLEASE bring plenty of food and water for your entire team!
•If runners are injured during their leg of the race and are unable to continue running, the next runner on the team roster must substitute at point of injury and complete the leg. That runner will then complete their own leg. Runners, from there, continue in original order. If a runner who finished another's leg is unable to begin his own leg, you may make a substitution. Please report all injuries and substitutions to Race Staff
•The Colorado Relay is ONLY responsible for each teams finishing time. If your team is interested in the time of individual runners, your team needs to track and record that time on its own
•ALL RUNNERS ON A TEAM MUST CROSS THE FINISH LINE TOGETHER. Whether it is the last 10 feet or the last mile, all teammates must finish together. The official Timer will only stop the clock for a team when all members have crossed the finish line. If you are a runner who crosses alone, you must go find your teammates and cross together to stop your official time
•Leave No Trace - All waste must be removed from the course! Failure to comply with this simple rule will result in time penalties or disqualification from the event. Teams seen littering or runners seen leaving garbage, clothing, water bottles or anything along the route will be disqualified. If you carry trash bags for your feet on the Beaver Pond Crossing you MUST pack them out
•Vehicles may be left at the starting line ONLY in designated locations. Overnight Parking is available.
•All vehicles must display at least one CAUTION: Runners on Road signs through vehicle window throughout the ENTIRE race. Signs may be hand-drawn, but must be clearly visible to all traffic and include team name and vehicle ID (ie A or B)
•Teams are required to have ONLY two vehicles. Because of limited parking and exchanges,.
•Motor homes, campers, fifth wheels, buses or limousines are only allowed with special permission from the race directors.
•ABSOLUTELY NO VEHICLE PACING! Team vehicles MUST drive ahead to the next Exchange Point. They CANNOT trail or pace the active runner along the route. Please help us reduce Exchange Point congestion by limiting the time spent at each Exchange.
•Runners MUST carry a flashlight/headlamp and wear a reflective vest during all non-daylight hours on day one and two (6:00 p .m. to 7:00 a.m.). Flashlights and/or headlamps must be turned ON. Any runner without this safety equipment (in working order) will have their team penalized or disqualified
•While on course, runners MUST carry THE LEGBOOK PAGE of the leg they are running
•Runners are allowed a pacer on foot during the dusk, dark, dawn hours: 6:00 p.m. to 7:00 a.m. Pacers must also sign a waiver, carry a flashlight/headlamp and wear a reflective vest. Pacers must be listed on the running order in the team database
•Pacers MUST sign in with the Volunteer at the exchange point so that safety staff know they are on the route. If you use a pacer you MUST stay together
•Runners going over Georgia Pass will be asked to carry one insulating layer (long john top & bottom) and one waterproof layer (rain jacket & pants), gloves and hat. This is a safety precaution in case you become injured or ill or pinned down by weather. You do not have to wear the clothing while running. Be prepared to carry this equipment if asked by Race Staff. Failure to carry this gear will result in disqualification for your team
•Every runner (including pacer) coming into and leaving an exchange point MUST sign the Time Sheet. This includes Ultra Teams. Even if you are running two concurrent legs, you MUST stop and sign in and out. Teams who fail to sign in and/or out will be penalized 1 hour and may be liable for any expenses related to a search and rescue that was begun because of a missing signature
•Waistbands will be worn by ALL active runners and will be passed to the next participant at designated exchange areas. Runners without waistbands may be assessed a time penalty or disqualification
•Specific information about the Georgia Pass Leg: For safety reasons, we require that your runner begins the leg by 5:15 p.m., August 26th. This helps to ensure that your runner makes it through the back-country singletrack section of this leg before dark
•Specific Information about the leg from Copper to Vail Pass: For safety reasons, we require that your runner begins Leg 12 by 11:00 p.m., August 26th. This ensures that you are on track to complete the race before noon the following day. If your team arrives at (Copper Mountain) after 11:00 PM, race officials may ask you to jump ahead to an appropriate leg to finish the race
•Start times, determined by the teams average submitted 10K times and requested start time, will be scheduled to allow time to begin the Georgia Pass leg before the cutoff. However, in the case that a team arrives at Jefferson Lake Road Exchange (or Copper Mountain Resort) after the official cut-off time, the team may drive to a later Exchange and continue in running order. The official time, at this point, will be disqualified and the team will not be eligible for awards, but will still be considered a finishing team if the remaining legs are completed
Whenever you have to be in the heat for a long time, remember these tips: Drink plenty of water beforehand and drink as often as possible when you're in the heat. Use an electrolyte add-in and stay hydrated with electrolyte water. Wear light, loose-fitting clothing and a hat and use sunblock. Take plenty of breaks and seek the shade whenever possible. Cool off however possible. Spray or pour cool water on your body. Be aware of the signs of heat stress and dehydration. If you have any of the symptoms listed below, move to a cool area, rest, and drink plenty of fluid.
Don't wait until your activity to drink. Drink plenty of fluids throughout the day. A good rule of thumb is 8 glasses of 8 oz. of water daily. Consume hydrating beverages that will replace the water your body uses for several important processes. Avoid dehydrating beverages like coffee, tea, soda, and alcoholic beverages that act as diuretics and flush water from your system. When you're working, playing, or exercising outdoors, ensure you are drinking more fluid than you're losing. Add electrolytes to your water to make pure electrolyte water or to your favorite beverage to turn it instantly into an electrolyte-replacement drink.
Electrolytes help the body absorb water and direct water to the areas of the body where it's needed most and maintaining fluid balance inside the cells. Besides maintaining fluid balance, electrolytes are essential to convert dormant caloric energy into active energy and help prevent muscle fatigue. Muscle cramps and spasms can occur when electrolyte levels are low or imbalanced. Adding electrolytes to your hydration helps the body achieve the proper balance of electrolytes for proper muscle function. Drink 5-12 oz. of pure electrolyte water or electrolyte drink every 15-20 minutes to stay hydrated during hot weather and/or intense activity.
Don't necessarily count on sports drinks to meet your hydration and electrolyte needs. Although the sweet taste of sports drinks can encourage initial consumption of fluids, they can ultimately hinder regular fluid intake because people max out on sugar before their hydration needs have been met. The result is people don't drink enough fluid to meet their body's needs, increasing the risk for heat stress. In addition, the electrolyte balance of most sports drinks is incomplete. Most provide one or two electrolytes usually sodium and potassium. A balance of electrolytes not just sodium and potassium is necessary to maintain optimal hydration and endurance.
Thirst Headache, Fatigue, lethargy, Rapid and weak pulse, Rapid breathing, Tenting (pinch and lift skin lightly if it doesn't bounce back readily, this is a sign of dehydration) Dark-colored urine (mild dehydration), low or no urine output (severe dehydration), Unable to produce tears.
Prevention is the best defense against heat stress and dehydration. If you find yourself in a situation where you recognize the symptoms of heat stress and dehydration, medical attention may be necessary. The body's core temperature increases quickly so it is critical that you seek medical help immediately. Call 911.
ACTIVE VEHICLE:
The vehicle carrying the 5 Runners (1-5 or 6-10) who are running the current legs. The Active Vehicle, after exchanging runners, will then go to the next 5 consecutive Exchange Points, until it then becomes the Resting Vehicle. The first Active Vehicle will always carry runners 1-5 and should be labeled with the team name AND namely "Vehicle A".
RESTING VEHICLE:
The vehicle carrying the 5 Runners (1-5 or 6-10) who are not currently running. This vehicle will meet the Active Vehicle at a Vehicle Exchange Point, who just finished exchanges at the previous 5 Exchange Points. At this point the Resting Vehicle will become the Active Vehicle. The first Resting Vehicle will always carry runners 6-10 and should be labeled with the team name AND namely "Vehicle B".
LEG:
Distance in which the route has been segmented. The Colorado Relay has 30 legs and each runner is responsible for completing three.
EXCHANGE POINT (XP):
The point in which one leg of the race ends and the next begins. The active runner finishes at an Exchange Point and passes the waistband to the runner competing in the next leg. There are 29 Exchange Points along the entire route.
RUNNER EXCHANGE AREA:
The small marked area in which both the runner who just finished the leg and the runner beginning the next leg exchange the waistband.
VEHICLE EXCHANGE:
The point in which the runner from one vehicle passes the waistband to a runner from the other vehicle in the runner exchange area. At this point, the Active Vehicle becomes the Resting Vehicle and the Resting Vehicle becomes the Active Vehicle. Vehicle Exchange Points are legs 5, 10, 15, 20 and 25.
VEHICLE ROUTE:
Specific driving directions that will guide Vehicles (both Resting and Active Vehicle) to their corresponding and proper exchange points. Directions can be found in the Handbook which each vehicle is required to carry.
TEAM TIME SHEET:
Sheet designed to record the individual times of each runner. Please note that the Colorado Relay is only responsible for the entire teams total time. If teams are interested in tracking individual leg times, that is the responsibility of the team. The team time sheet is NOT an official document.
WAISTBANDS:
The team "baton" that is passed along to all teammates at the runner exchange points. The waistband is given to the team captain at the registration table and should be seen on team's active runner at all times. Waistbands courtesy of Montrail.
Colorado Relay Ultra Runners:
Teams in the Colorado Relay can choose to be in the "Freestyle Ultra" Category. Runners complete more than a marathon's worth of running at high altitude through high mountain passes, on trails, fireroads, bikepaths and roads. Five runners complete the entire 174-mile either by dividing up the 30 legs however they see fit (Freestyle Ultra). This division of the race is very similar to a marathon, but many runners say it's harder because of the elevation gain (and loss) and the altitude at which almost all the legs are run.
The similarities to Hood to Coast, Reach the Beach, The Relay, Wasatch Back and Wild West Relays are many. The number of legs and numbers of runners may vary slightly on these other races as does the number of teams and the terrain, but the Colorado Relay is very similar in that there are options for runners to run as few as 13 miles in their 3 legs or more than 35 miles on an Ultra Team.
Freestyle Ultra Teams are made up of five runners, with each runner taking turns running legs in whatever manner they choose. For instance, teams can choose to run 1 leg at a time (as Classic teams do), with each team member running 6 total legs. Freestyle Ultra Teams may also decide to have each runner run 2 legs in a row before handing off the waistband. There is no order or number of legs run requirements in this category -- HOWEVER, each runner MUST check in/out at each Exchange Point or they will be disqualified or assessed a time penalty.
Below are details that apply ONLY to Ultra Teams.
SPECIFIC ULTRA TEAM DETAILS:
•Ultra teams are required to have only one vehicle (SUV, minivans and vans preferred)
•If at least one member of the team lives within 100 miles of the race course, Ultra Teams are responsible for providing only ONE official volunteer to work an Exchange Point
•Ultra Team vehicles are not allowed, for any reason, to pace their runners, however, they can arrange to meet a runner at any Exchange Point along their route to refuel (water, energy bars, etc.) Alternatively, Ultra Team runners may have a pacer either on foot or on bike, but ABSOLUTELY NO VEHICLE PACING. All pacers must have a light and wear a reflective vest from dusk to dawn. In addition, ALL PACERS MUST SIGN A WAIVER. If a pacer is discovered to have not signed a waiver, the team may be disqualified or assessed a time penalty
•All other rules apply
2010Results Timing.pdf
10-legbook-L10.pdf
10-legbook-L11.pdf
10-legbook-L12.pdf
Leg 14 Vail Detailed Map.pdf
10-legbook-L14.pdf
10-legbook-L15.pdf
