What is the Painathlon?
What is the Half-Painathlon?
How does the team category (2's or 3's) work?
Will someone be watching my bike while i'm running?
When is the Painathlon happening?
Who is organising it?
What does it cost to take part?
What about fundraising?
What are the 10 Painathlon Challenges?
What is the aim?
When is the pre-race meeting?
What happens on the day pre-race?
Is there a helmet inspection?
Where does it end?
What are the distances involved?
What to bring?
What is provided during the event?
What is not provided?
What happens afterwards?
Where are the toilets at each challenge?
Where can I get water during the event?
What help is there if I get into trouble?
Where are the orienteering punches for each challenge?
What if a punch is missing or I mis-punch my control card?
Can I practice the event beforehand?
Race Tips?
What to do before the day of Painathlon?

  What is the Painathlon?

- The ultimate Perth hill-fitness test
- A supreme day-long running-cycling challenge to test your fitness, determination & orienteering skills
- 10 of Perth’s top running challenges in the one day
- A great opportunity to fund-raise for Variety WA

- A shorter Painathlon option for those less extreme.
- Still a very tough challenge.
- Challenges 1-5 plus Jacobs Ladder before finish
- Individual only
- Start at 7am with everyone else.  Cut-off time of 2pm

- Each team has one race control card between them.
- Every team member cycles the distance.
- At each challenge only 1 team member 'has' to complete the run and punch off the card
- More than one team member can run any challenge and the split of who runs what is up to the team.
- Full Painathlon only

- At each challenge at least 2 marshalls will be stationed to watch bikes and bags while you are running
- An extra measure is to bring a bike-lock

- Sunday August 1st
- Start running at 7:00am (sunrise)
- Finish running at 5:30pm (sunset) 

- Fremantle Doctor Jonathan Hague who has previously organised Painathlon 07/08/09, and also the 2006 Jacobs Ladder 24hr challenge

- If paying before Mon June 21st early bird entry costs are $60 for Solo Painathletes and $50pp for Teams of 2 or 3 and Half-Painathlon entrants.
- Standard registration is $80 for Solo Painathletes, $60pp for Teams and Half-Painathlon entrants.
- If paying cash on the day an additional $20 late payment fee will be incurred
- Due to logistics and provision for athletes there is NO late entry on the day.
- Entry forms MUST be submitted by July 23rd 

  What about fundraising?

 
- Top male and female fundraisers will each receive a prize (TBA)
- Those who raise over, and hand in, $250 prior to the event will receive a Painathlon shirt
- This must be submitted to Variety WA or paid in to Painathlon, with details of any tax-receipts needed, at registration or before to claim
- No prize money will be awarded. All funds raised go to Variety WA childrens charity.

- 1. Groyne Runs, City Beach (0.8km x3)
- 2. Reabold Bolt, Reabold Hill (1.2km x2)
- 3. Cardiac Hill & Dna Tower, Kings Park (1.4km x1)
- 4. Mount Pain, Mount St Perth (0.3km x3)
- 5. Bridges Run, Start at East Causeway (9.7km x1)
- 6. The Truth, Brigadoon (4km x1)
- 7. Zig Zag Run, Gooseberry Hill (7km x1)
- 8. Quadcruncher, Orange Grove (x1)
- 9. Painultimate, Canning – Mt Henry Bridge Run (7km x1)
- 10. Jacobs Ladder, Kings Park (x10)

  Pre-Race meeting:

 
- Important meeting 1 weeks before the event on Mon July 26th
- To be held 7:00-9:00pm at University of Notre Dame, Fremantle
- Room Location TBA
- Will include detailed and up to date course and challenge information
- Perfect opportunity to ask the organiser any questions regarding the event
- Can pay entry (in cash) if not already submitted to avoid on-day late fee

- Try to complete all running challenges in order before sunset
- Cycle in between each challenge (under normal 'give-way' road rules!!)
- At each challenge locate the orienteering marker and punch (either at the summits or halfway round the loop runs, and punch your Painathlon control card for the challenge.
- Be aware of and give-way to vehicles on any challenge road-crossings. 
- Navigate round Perth all the way to Jacobs Ladder and the finish line!

 
- Painathlon registration begins at 5:30am at city beach (directly north of surf club). Helmets will be inspected before payment check and collection of the control card and race-bib.
- There is the option to leave 2 filled water bottles at registration to be exchanged for your empties at the refuelling stop mid-event. We will have these ready for you at the stop.
- Pre-race briefing at 6:45am before sunrise
- Painathlon begins at 7:00am

- Please note: All participants must be wearing Australian approved helmets to take part (with the appropriate label) to comply with our event insurance.
- Beware of foreign imported helmets that don’t carry the Australian approved label inside. You will not be allowed to take part in the Painathlon with these.
- Helmets will be checked at registration so make sure you have the right one. 

- Sundown at 5:30pm you MUST be on Jacobs Ladder where you can finish and punch off your final challenge for the day. 
- Competitors are urged to prioritise making Jacobs Ladder by 5pm to complete this challenge with all competitors.  Marshalls will also remind you.

 What Is The Total Distance?

 
- 166km total
o 118km cycle
o 14.75km hill runs
o 12.25km hill descents
o 21km flat running 

- Your bike
- An Australian approved helmet
- Entry fee + $20 late fee if not already paid
- Fully charged mobile phone
- Painathlon control card (provided on day after registration)
- Emergency cash
- Running shoes & change of socks (to avoid blisters)
- Small backpack
- Bike lock (optional))
- Water bottles
- Sunglasses / sunscreen
- Energy snacks / food provisions
- Bike repair kit / pump 

  What Will Be Provided?

- Painathlon control card (map and emergency medical details on reverse side)
- Painathlon Race-Top
- Water at each challenge
- Bike racks at the event start.
- Somewhere to rack bikes at each challenge while running
- Laminated Painathlon signage for all locations
- A refuelling stop at challenges 6 (Campersic Road, Brigadoon) from 11-3pm
- A hearty meal to refuel afterwards
- Post-event physio treatment and massage 

- We cannot guarantee tri-racks for ALL bikes at every challenge location. Logistics of this are too big for the event. However every challenge will have permanent bike racks and bike areas surplus to our 2-3 roving bike rack crews.
- Complete food requirements during the event are NOT provided. Expect to bring what you need with you. The refuelling stop will have limited food and fluid but don't rely on this for all your needs.

 
- Run up finish chute and across line
- Get card checked off and verified against master template by finish marshall
- All competitors are then encouraged to travel to the 'Recovery Event' in West Perth, 1 km from the top of Jacobs Ladder at Physiotherapy Solutions (3rd floor, 31 Outram St, West Perth, opposite CAT bus-stop no.24), for a physio massage and a hearty meal. From 5.00pm on.
- Bikes can be brought up in the lift and left on the expansive balcony for safety
- Free street parking is available outside Physio Solutions on Saturdays
- Volunteers and Painathlete partners welcome 

  What About Toilets?

- 1) City Beach – 200m north of Surf Club
- 2) Reabold Hill – NO TOILETS
- 3) Kings Park – Behind Zamia Café at the Dinosaur playground
- 4) & 10) – Mount St & Jacobs Ladder - Located near the entrance to Kings Park at the top of Mount St across Ian Crescent to the left
- 5) Bridges Run – 200m up or down the river are public toilets
- 6) The Truth (Campersic Road) – NO TOILETS
- 7) Zig Zag Run - NO TOILETS
- 8) Quadcruncher – Located in the Park carpark before the Bickley Brook Reservoir
- 9) Canning-Mt Henry Bridge Run – Located on Esplanade walking track 1.5km along challenge course

 Where Are There Water Taps?

- 1) City Beach (next to volleyball courts)
- 3) Next to the lake at Synergy Parklands
- 4) & 10) Top of Jacobs Ladder
- 7) & 8) Quadcruncher carpark
- At challenges with no water taps, tanks will be placed at the summits for hydration

 
- 2 ‘Cramp-Mobile’ vehicles (contactable by mobile) will be supporting the competitors during the day
o Giving directions
o Injuries & exhaustion (fluids, first aid & food)
o Emergency pickups
o General support

What other event support is there?

- We will also have at least 2 volunteer marshalls at each challenge to monitor bikes, back-packs and give directions
- Back-marking sweepers will check that no participants remain on any challenges
- A doctor will also be available during the event for any medical emergencies that may arise 

  Where Are The Orienteering Punches For Each Challenge?

- 1. Attached to a sign on the Floreat Groyne (rocks piled out from beach)
- 2. Attached at Reabold Summit lookout at the start of the boardwalk
- 3. Attached to the top of DNA tower at the summit of Cardiac Hill
- 4. Attached to the signpost at the top of Mount St, corner of Cliff St
- 5. Attached next to the east walkway stairs on the southern side of the Kwinana Bridge over the Swan
- 6. Attached next to the brick column driveway at 176 Boulonnais Drive
- 7. Attached to the sign at the scenic lookout carpark
- 8. Attached to the big tree trunk at the top of the Valley
- 9. Attached to the fence at the southern end of the Mt Henry Bridge underpass
- 10. Attached to the fence at the top of Jacobs Ladder 

 
- In the unlikely event that a hole punch is stolen notify the cramp crew & they will replace it ASAP
- Do not waste time searching, it should be obvious, simply ask the challenge marshall to initial your race in the relevant spot and continue to the next challenge.

What If A Punch Is Put In The Wrong Challenge Box?

- Firstly put another punch in the correct box
- When you complete the challenge that was accidentally punched, put the correct punch directly next to the challenge box, NOT on top of the mistake!
- Just ONE punch for each challenge, NOT each repetition.
- If you don’t have the punch to prove it, you didn’t complete the challenge!! 

  How Can I Practice?

 - Using the directions document (available by e-mailing if you don’t have it) it should be possible to practice any of the legs or challenges before the event.
- There will be course familiarisers on multiple weekends prior to the Painathlon covering either half the course in full or just the cycling route 

  Event Tips

 - With the multiple transitions from bike to run, change down a gear and use a higher cadence (pedalling rate) leading up to the run to ensure good circulation for the changeover
- Don’t over-do the carbohydrates or you may experience unpleasant gut cramps
- Drink plenty leading up to the event, as you will be losing ALOT during the event. Use the longer cycle legs to rehydrate.
- Check the RESOURCES page on this site for some fantastic advice from top cycling coach Bryce Mitchell and Hawaii Ironman star Brad Hosking

  Before The Event:

- Get heaps of sponsors for your massive effort
- Complete the entry form (will be available on the website)
- Study the race route & toilet locations
- Join in on the course familiariser runs on weekends prior to the Painathlon
- Attend the pre-race meeting on Mon July 26th
- Keep checking WWW.PAINATHLON.COM for updates
- GET TRAINING.....YOUR MUSCLES ARE GOING TO NEED IT!!

This is a unique fitness challenge that will take you to your limits. It is not for the faint-hearted.

*For further enquiries email painathlon@hotmail.com

** Painathlon updates/map links at www.painathlon.com

You won’t forget this day!!

Jonathan Hague
Painathlon Co-ordinator