100K

    100K Course

    OVERVIEW MAP

    Overview Map of the course.

    DETAILED MAPS

    All Runners are required to print the Detailed Maps (lamination is recommended) from the Website in advance of the event.

    The final versions of the Detailed Maps will be available on the Race Website from Friday, 05 November 2021.

    DETAILED MAPS WILL NOT BE AVAILABLE FOR RUNNERS AT THE START.

    DETAILED DIRECTIONS

    All Runners are required to print the Detailed Directions (lamination recommended) from the website in advance of the event.

    The final versions of the Detailed Directions will be available on the Race Website from Friday, 05 November 2021.

    DETAILED DIRECTIONS WILL NOT BE AVAILABLE FOR RUNNERS AT THE START.

    ELEVATION PROFILE

    See an Elevation Profile of the course.

    CHECKPOINT SKETCH MAPS

    Checkpoint Sketch Maps maps indicate the locations of the Check-In and Check-Out points as well as the location of Drop Bags, Food & Drink, and Medical support. All Runners should familiarise themselves with these locations.

    COURSE MARKING

    The Course will be marked at all intersections south of the Old Pacific Highway crossing, including the section from the Rocky Ponds Firetrail junction to the Broken Bay Sports & Recreation Centre Checkpoint which is not part of the Great North Walk. The Course will not be marked north of the Old Pacific Highway crossing. There will be no marshals directing Runners on the Course.

    The Great North Walk hiking trail is marked for all of its length, and especially at intersections and points of interest.  However, the green colour of the marker posts sometimes makes them difficult to see. Runners will need to be very watchful for the Course markings and be careful navigators to avoid missing turns or getting lost. There are some sections, particularly in denser forest, gorges and rocky plateaus, where the Course can be very hard to follow, and the greatest care needs to be exercised.

    GPS TRACK

    Download a GPX Track of the Course.

    Course Files
    Overview Map FileDownload
    Elevation Profile FileDownload
    Detailed Map FileDownload
    Checkpoint Sketch FileDownload
    Race Distance Gain/Loss Single Track Fire Trail Gravel Road Road
    100K101.4 3058m/-3058m 67% 28% 4% 1%

    100K Entry Info

    RACE DATE

    The 100 Kilometre Race will start at 6:00am on Saturday, 20 November 2021, from the Patonga Wharf, Patonga.

    QUALIFICATION

    AGE

    Runners must be at least 18 years of age on the day of the race.

    EXPERIENCE

    Runners must have completed a marathon in less than 4.5 hours, or achieved an equivalent performance, or be able to demonstrate proficiency in long-distance trail running, in the three years preceding the day of the race.  Evidence of this must be supplied at the time of entering.

    If prospective Runners are unsure of whether their qualifying performances will be sufficient, they are encouraged to seek pre-approval by emailing details to the Race Director before Entries open.  The final decision on whether an Entrant has acceptable qualifying performance or experience will rest with the Race Director.

    ENTRY FEE

    Entry Fees are as follows:

    Race Entry Period Price From To
    100K Early Bird $210 6pm, 05 Feb 20216pm, 28 May 2021
    100K Standard $250 6pm, 28 May 2021 6pm, 22 Oct 2021
    100K Late (no included T-Shirt)$290 6pm, 22 Oct 2021 6pm, 05 Nov 2021

    Notes:

    1. Australian Ultra Runners Association members are eligible for a 10% discount.
    2. Price does not include credit card fees or RegisterNow booking fee.
    ENTRY OPENING DATE

    Entries will open for the 2021 GNW Ultras at 6:00pm on Friday, 05 February 2021, through RegisterNow.

    The final decision on whether an Entry is accepted or not is at the discretion of the Race Director.

    MAXIMUM NUMBER OF ENTRANTS

    The official maximum number of Runners, approved by the Authorities, for the 50 Mile, 100 Kilometre and 100 Mile Races in total is 200.  The number of Entries accepted will be managed to ensure the maximum number of starting Runners is not exceeded.

    ENTRY CLOSING DATE

    Entries will close at 6:00pm on Friday, 05 November 2021, or earlier, if in the judgment of the Race Director, the maximum number of starters will be exceeded.

    CATEGORIES

    There will be categories for Open, 40+, 50+, 60+ and 70+ age groups for both Men and Women in all races.

    SWITCHING

    Entrants may switch to another race distance prior to 6:00pm on Friday, 22 October 2021, by contacting the Race Director. The Entry Fee difference must be paid at that time.  If the switch is to a shorter race distance a Refund will be paid.

    Switching is also permitted from 6:00pm on Friday, 22 October 2021, until 6:00pm on Friday, 05 November 2021, but will attract an administration charge of $50.

    There will be no switching after 6:00pm on Friday, 05 November 2021.

    ENTRY TRANSFERS

    The transfer of an entry to another person is not permitted.

    REFUNDS

    There will be an administration charge of $50 for anybody withdrawing their Entry prior to 6:00pm on Friday, 22 October 2021.  There will be no refunds thereafter.

    POSTPONEMENT / CANCELLATION

    It is possible that some kind of emergency, such as a bushfire or serious bushfire threat, might prevent the GNW Ultras going ahead.

    There will be no Entry Fee refunds to any Entrant if the event is cancelled and/or significant parts of the Course become inaccessible at the direction of empowered Authorities in the two weeks leading up to and including the event.

    100K Checkpoints

    CHECKPOINTS

    There are two Checkpoints, one of which is passed twice, on the GNW Ultras 100 Kilometre Course in addition to the Start/Finish.

    You can download Maps and details of the Checkpoint Locations & Access and Checkpoint Sketch Maps.

    The Start/Finish at Patonga and the Girrakool Checkpoint are accessible by road and therefore Support Crews.

    The Broken Bay Sports & Recreation Centre Checkpoint does not have vehicle access and will be staffed by event volunteers.

    CUPLESS

    The GNW Ultras is a “cupless” event, so Runners need to carry their own cups or other containers for getting fluids at Checkpoints.

    CHECKPOINT PROTOCOL

    ALL RUNNERS MUST REGISTER WITH THE CHECKPOINT OFFICIALS ON BOTH ARRIVING AND LEAVING A CHECKPOINT AND MUST ENTER AND EXIT THROUGH THE GATE PROVIDED. IT IS ALSO CRITICAL THAT ANY COMPETITOR WITHDRAWING AT A CHECKPOINT NOTIFIES OFFICIALS AT THE EXIT GATE. In past years we have devoted significant resources to finding runners who had withdrawn after arriving at a Checkpoint and failed to tell the Checkpoint Officials.

    CUT-OFF TIMES

    Runners must leave Checkpoints by the time listed in the table below, or retire from the Race. Runners who leave a Checkpoint before the Cut-Off Time and then return to that Checkpoint after the Cut-Off Time will be compulsorily retired from the Race. Runners who arrive at the Finish of their respective races after the relevant Cut-Off Time will not have their finishing times recorded and will appear in the results as a Did Not Finish (DNF).

    Checkpoint/Desc. Distance Cum. Distance First Runner Estimated Cut-Off
    Patonga 0km 0km 06:00am 06:00am
    Girrakool Picnic Area 25km 25km 08:30am 11:30am
    Girrakool Picnic Area 29km 54km 11:30pm 06:00pm
    Broken Bay Sports & Rec Centre26km 80km 02:00pm 12:00am
    Patonga 20km 100km 04:00pm 05:00am
    CHECKPOINT SUPPLIES

    All Checkpoints will have water, Tailwind sports drink, Coke, jelly beans, jelly snakes, bananas, vegetable soup, tea, coffee and hot water available and be manned by Volunteers. Other food may also be available but is not guaranteed. Runners can also receive supplies from their Support Crews (except for the Broken Bay Sports & Recreation Centre) and access their Drop Bags in the Checkpoint area.

    RESERVOIR ROAD TURN

    The Reservoir Road Turn is not a Checkpoint, but will have EMERGENCY water available for Runners.  Runners who obtain water from this supply will have a penalty 30 minutes added to their final times.

    DRINK STATIONS

    Although Drink Stations are intended for, and will only be open during, the 50 Kilometre race, Runners in other races are permitted to resupply from the Drink Stations if they are open as they pass by.

    100K Race Weekend

    Saturday 20 November 2021
    04:30-05:30Check-In for 100 Mile, 100 Kilometre and 50 Mile Runners at Eve Williams Memorial Oval, Patonga, NSW.
    05:30Pre-Race Briefing for 100 Mile, 100 Kilometre and 50 Mile Runners and Support Crews
    06:00RACE START – 100 Mile, 100 Kilometre and 50 Mile Races
    Sunday 21 November 2021
    05:00100 KILOMETRE FINISH CUT-OFF
    15:00Presentation for 100 Mile, 100 Kilometre and 50 Mile Races at Patonga
    RACE DAY CHECK-IN

    Runners must check in at Eve Williams Memorial Oval in Patonga between between 4:30am and 5:30am on Saturday, 20 November 2021.

    PLEASE DO NOT ARRIVE AT THE LAST MINUTE and PLEASE BE QUIET as check-in is located in a residential area.

    PRE-RACE BRIEFING

    There will be a Pre-Race Briefing which must be attended by all Runners and Support Crews at 5:30am on Saturday, 20 November 2021, on the Patonga beach foreshore.

    AWARDS PRESENTATION

    There will be a Presentation Ceremony at 3:00pm on Sunday, 21 November 2021, on the Patonga beach foreshore.

    Finishers Medals will be presented to all official Finishers on completion of their race (runners in the 50 Mile, 100 Kilometre and 100 Mile Race may opt to complete one of the shorter distance races, but will not be eligible for a Finisher’s Medal).

    RESULTS

    Provisional Race Results will be published on the Race Website by 6:00pm on Monday, 22 November 2021. An e-mail will be sent to all Entrants by Friday 26 November 2021, with a link to the final Results page on the Race Website.

    100K Race Rules

    RACE NUMBERS

    All Runners will be issued with Bibs that must be worn for the duration of the race and be visible from the front at all times.

    UNOFFICIAL RUNNERS

    No unofficial runners are permitted in the GNW Ultras. Any identified unofficial runners will be prevented from entering the GNW Ultras in future years and have their names reported to the Australian Ultra Runners Association.

    COURSE

    Runners must follow the Course for their Race, taking no short-cuts.

    RUNNER SAFETY

    Runners must observe all of the rules concerning Runner Safety.

    TRAIL ETIQUETTE

    Runners must show courtesy to all people encountered on the GNW Ultras Course including those in vehicles and on mountain bikes.

    Because all races are out-and-back, Runners will be encountered travelling in the opposite direction. To avoid accidents, all Runners must run to the left of the trail (except on the short road sections where Runners must run on the right facing oncoming traffic) and climbing Runners must give way to descending Runners.

    DISQUALIFICATION

    The Race Director or any member of the Medical Support staff or any Checkpoint Captain may prevent any Runner from starting (even after their Entry has been accepted) or continuing in the GNW Ultras if any of the following occurs.

    • The Runner or their Supporters breach Race Rules.
    • It is decided that the Runner may be placing themselves or others at any risk whatsoever.
    • Any other reason deemed sufficient by the Race Director.
    MEDICAL CHECKS

    All Runners will be weighed at the Start and again at some Checkpoints during the Event. Significant weight loss or gain during the event will be used by the medical personnel as an aid in judging whether it is safe for the Runner to continue.  The race medical personnel and race officials have the power to withdraw any runner at any time for any reason at their own discretion, or impose waiting times on runners deemed to be at medical risk if continuing immediately.

    UNAUTHORISED ASSISTANCE

    Any physical assistance provided to any Runner outside of a Checkpoint by any person will result in the disqualification of the Runner.

    ABUSE

    Any runner who abuses Race Officials or Volunteers, or whose Supporters abuse Race Officials or Volunteers, will be disqualified.

    LITTERING

    Absolutely no littering is allowed anywhere along the Course or at Checkpoints. Breaches of this rule by Runners or their Supporters will result in disqualification of the Runner.

    STASHES

    Runners may not store supplies or equipment of any description along the Course.

    TOILETS

    There are toilets available at Checkpoints and the Start/Finish.  Elsewhere along the GNW Ultras course, human waste must be disposed of in a sanitary manner by burying to a depth of 15cm and at least 100 metres from creeks and well used areas.

    VEHICLES

    Runners are not allowed to take a ride in a vehicle where it advances their progress or compensates for Runner error. If they do, they are considered to have withdrawn from the Race. They will not be allowed to continue, and if they do, they will not be listed as finishers, and risk being barred from entry in future GNW Ultras. Runners may, after checking into a Checkpoint, rest and get warm in a STATIONARY vehicle. Once a Runner has checked out of the Checkpoint they may not get back into any vehicle without being disqualified.

    SWITCHING

    Runners may opt to change to a shorter Race during the event, providing they complete the specified Course. They will be included in the race results for that distance, but there will not be a refund of the Fee difference, they will not be given a placing, and they will not be awarded a finisher’s medal. Their time will be included in the results provided to the Australian Ultra Runners Association and the International Trail Running Association (who award points used for UTMB and other international trail ultras).

    DROPPING OUT

    It is imperative that withdrawing Runners notify the Exit Gate Officials at the nearest Checkpoint IN PERSON of their withdrawal so that no unnecessary concern is caused or searches are conducted.

    Runners who withdraw at the Girrakool Checkpoint may have to wait for the last Runner to pass, or the Checkpoint Cut-Off time to be reached, for transport to the Finish unless they have their own Support Crew.

    Runners who withdraw at the Broken Bay Sports & Recreation Centre Checkpoint, which is only accessible by boat, may have to wait until daylight before being transported to Patonga (Finish). This could mean spending the night in a shelter with only the gear they have carried or worn for warmth.

    SLEEPING OUT

    Any Runners planning to sleep during any part of the GNW Ultras are responsible for providing their own equipment and facilities for doing so.

    100K Runner Safety

    MANDATORY EQUIPMENT

    For safety reasons, Runners in the 100 Mile, 100 Kilometre and 50 Mile Races are required to carry Mandatory Equipment. Read more about the Mandatory Equipment

    RECOMMENDED ADDITIONAL EQUIPMENT

    In addition to the Mandatory Equipment, all Runners should consider carrying energy food, toilet paper, sun hat, sun block, insect repellent and a Personal Locator Beacon.

    EMERGENCY ASSISTANCE

    Runners must render all possible assistance to any person found injured or incapacitated along the Course, even if it means abandoning their own Race plans. Next time, it may be you that needs assistance

    TRAFFIC

    Runners may encounter vehicles, mountain bikes and pedestrians at places along the Course. YOU MUST COURTEOUS AND SAFE, GIVING WAY TO ALL OTHER USERS, STOPPING AND LEAVING THE TRAIL OR ROAD SURFACE IF NECESSARY.

    Runners must travel on the right-hand side, facing oncoming traffic, whenever travelling along roads. If at all possible, travel off to the side of the road surface.

    Runners must wear Reflective Vests (over their packs and torso) and carry a light visible to oncoming traffic between 7:30pm and 6:00am.

    POTABLE WATER

    Although the Course of the GNW Ultras crosses a number of creeks, the water should be considered unsafe for drinking. Runners must carry sufficient water to last them between Checkpoints which can be up to 30 km or 6 hours travelling apart. GIVEN THAT HIGH TEMPERATURES ARE A DEFINITE POSSIBILITY IN NOVEMBER, IT IS VERY IMPORTANT THAT RUNNERS CARRY AND CONSUME ADEQUATE FLUIDS.

    RACE COMMUNICATIONS

    All Checkpoints have mobile phone coverage with Telstra. Key race officials will carry mobile phones and have phone lists that include the numbers of organisers, other Checkpoints and emergency numbers (police, doctor, hospital, ambulance, poisons information, tow trucks, NRMA, etc.).

    WEATHER

    The table below shows average November weather conditions near the Course. Runners must be prepared for the possibility of hot weather, although there is still the possibility of very cool nights and wet weather. On Race weekend, the sun rises at 5:41am and sets at 7:39pm.

    Location Mean Daily Max Record Max Mean Daily Min Record Min Mean # Rain Days Mean 3pm Rel Humidity
    Gosford 25.141.813.23.910.159%
    FITNESS

    The GNW Ultras are extremely demanding physical races. By entering, Runners are acknowledging that they have trained appropriately for the GNW Ultras and are medically fit to participate.

    SWEEPERS

    For safety, it is intended to have Sweepers following the last Runners in the Race. However, this will be dependent on the availability of suitably qualified volunteers.

    INSURANCE

    Terrigal Trotters Inc. has Public Liability Insurance coverage for all of the events it organises, including the GNW Ultras. This insurance does not provide any coverage for injury or illness to Entrants, Pacers or Support Crews. All Entrants, Pacers and Support Crews are encouraged to ensure they have medical insurance that covers them for injuries or illness sustained during the GNW Ultras, particularly for medical evacuation, if necessary.

    BUSHFIRES

    The GNW Ultras pass through a number of forested areas prone to bushfires with limited vehicle access. November is a month when the fire danger is increasing as summer approaches and average temperatures rise. There have been instances of bushfires burning in, and Severe Fire Danger being declared for, the area in November during past years. The Organisers will liaise closely with the NSW Rural Fire Service (RFS) prior to, and during, the GNW Ultras.

    The Event will be cancelled if there is a bushfire burning anywhere near the course which is deemed, after consultation with the RFS and/or the Police, to pose significant risk to Runners, Volunteers or Support Crews. Specifically, the organisers will be in contact with the RFS in the days leading up to the Event about forecast weather conditions and likely bushfire risks. The event may be cancelled prior to the Start Date or called off during the Event if

    • a Total Fire Ban is declared for the Greater Hunter or Greater Sydney Region Fire Areas for either the Saturday or Sunday of the Event (Total Fire Bans are typically declared at 4:00pm on the preceding day).
    • if a bushfire is burning within 10 kilometres and it is the view of the RFS that either
      • The bushfire risks becoming a significant threat to Runners, or
      • fighting the bushfire is depleting RFS resources to the point where they could not adequately respond to a new bushfire threat closer to the race route.

    Prior to the GNW Ultras, all Runners must familiarise themselves with the Actions to take if Caught In A Bushfire and all Runners must

    • provide the number of the mobile phone they will be carrying during the Event to the Race Director, and the contact details for someone to be called in the Event of an emergency affecting them personally,
    • include in their mobile phone directory the phone numbers of the Race Director (0428 880784).
    • install the “Fires Near Me NSW” Smartphone App for use during the GNW Ultras if they have any concerns about bushfires and/or smoke,
    • Ensure they have the latest version of the Detailed Maps and Detailed Directions marked with Emergency Evacuation Routes and Emergency Evacuation Points, and
    • not smoke at Checkpoints or anywhere along the Course.

    During the GNW Ultras, Runners must

    • call Triple Zero (000) with details if a bushfire is observed,
    • contact the Race Director (0428 880784) if smoke is observed, possibly from a bushfire,
    • not smoke at Checkpoints or anywhere near the course,
    • carry a mobile phone and monitor it for messages (coverage is generally available at higher altitudes),
    • follow directions issued by Event Officials and/or the Authorities (RFS, Police, etc.), and
    • inform the Race Director of their location and status by SMS, giving their Name and Race Number, if they have been safely evacuated from the course in the event of an emergency.
    THUNDERSTORMS

    The GNW Ultras are held in November, a month when the risk of thunderstorms is increasing as summer approaches and average temperatures and humidity rise.

    Prior to the GNW Ultras, all Runners must

    • Provide the number of the mobile phone they will be carrying during the Event to the Race Director, and the contact details for someone to be called in the Event of an emergency affecting them personally.
    • Familiarise themselves and their Supporters with the actions to take in a thunderstorm as explained in the document titled Actions to Take if Caught in a Thunderstorm.

    During the GNW Ultras, all Runners must

    • Carry a mobile phone and monitor it for messages.
    • If there is a thunderstorm near their location, defined as when the interval between a flash of lightning and the sound of the accompanying thunder is less than 30 seconds, or they are advised by Event Officials to do so, take appropriate precautionary action as detailed in the document titled Actions to Take if Caught in a Thunderstorm.
    • Carry the official Detailed Directions and Detailed Maps and familiarise themselves with the location of Emergency Evacuation Points and Routes marked on those publications (50 Mile, 100 Kilometre and 100 Mile races only).
    • Inform the Race Director (0428 880784) of their location and status by SMS, giving their Name and Race Number, if they have been safely evacuated from the course in the event of an emergency.
    ANIMALS

    Venomous snakes and spiders do inhabit the country through which the GNW Ultras pass, however they are rarely seen. Nevertheless, Runners need to make themselves aware of the appropriate treatment for snake (click here for details) and spider bites (click here for details). Leeches are also common along the trail, particularly in damper sections and during and after rain (click here for details). Although unpleasant, they are not dangerous in the short-term. However, bites become itchy and occasionally become infected in the days after the initial bite.

    TRAIL CONDITIONS

    Entrants must cope with rough trail surfaces, precipitous ascents and descents, mud, creek crossings, and slippery rocks and roots. In many places Runners will need to walk because of the nature of the trail, or would be well-advised to walk for their own safety

    WATER CROSSINGS

    There are a number of water crossings along the Course although, with care, Runners should be able to avoid getting their feet wet. However, care needs to be exercised when crossing streams after rain and it should be assumed that all rocks are slippery.

    NAVIGATION

    Although The Great North Walk is marked for its entire length, the markers are sometimes hard to see and the Course is difficult to follow in a number of places. Great care needs to be exercised in following the Course and all Runners are advised to carefully follow their progress on the Detailed Maps and Detailed Directions and must be carried by all runners.

    If you believe at any time that you may not be on the correct Course, do not attempt to find your way cross country. If you are sure of your route, backtrack to where you last saw a Course marker and try to find other markers showing the direction of the Course. If you are unable to work out where you are, move to higher ground, if possible to do so without travelling cross country, and try calling or messaging on your mobile phone for assistance.  The Race Director is contactable on 0466 577628 and you should save this number into your phone’s directory in advance.

    If this is not feasible and you are unable to find your way, stay where you are!  Wandering randomly risks taking you farther from the Course and reducing your chances of being found. If you do become injured, exhausted or ill, STAY ON THE TRAIL. You will be found there either by another Runner or by searchers. If you feel dizzy, disoriented or confused, do not risk falling. Sit or lie down on the trail until you recover or are found. An unconscious Runner even a few feet off the trail could be impossible to find until it is too late.

    MEDICAL

    There are significant and possibly life threatening medical risks associated with running in the GNW Ultras. Qualified medical staff with transport will be on duty for the duration of the event. Some First Aid capability will be available at all Checkpoints along with the means to access emergency medical personnel.

    Sun Exposure

    Over-exposure to the sun is a significant cancer risk. Australia is the skin cancer capital of the world. More than 11,500 Australian men and women are diagnosed with melanoma each year, and an estimated 434,000 people are treated for one or more non-melanoma skin cancers. Skin cancer accounts for over 80% of all new cases of cancer diagnosed in Australia each year. All Runners are strongly advised to take measures to protect themselves from over-exposure (see here for suggestions).

    Renal Shutdown

    Cases of renal shutdown (kidney failure) have been reported in ultramarathons. Renal shutdown occurs from muscle tissue injury which causes the release of myoglobin, a protein material, into the blood plasma. Myoglobin is cleared from the blood stream by the kidneys and will look brownish-coloured in the urine. Adequate hydration will help process myoglobin through the kidneys. Overwhelming amounts of myoglobin may clog the filtering system of the kidneys either partially or totally. If not treated, renal shutdown can cause permanent impairment of kidney function. IT IS CRUCIAL TO CONTINUE HYDRATING USING ELECTROLYTE FLUIDS DURING THE FINAL HOURS OF THE RUN AND FOR SEVERAL DAYS FOLLOWING THE RUN OR UNTIL THE URINE IS CLEAR AND OF NORMAL FREQUENCY.

    Heat Stroke/Hyperthermia

    Heat exhaustion and heat stroke are serious risks. These conditions can cause death, kidney failure and brain damage. It is important that Runners be aware of the symptoms of impending heat injury. These include but are not limited to: nausea, vomiting, headache, dizziness, faintness, irritability, lassitude, confusion, weakness, and rapid heart rate. Impending heat stroke may be preceded by a decrease in sweating and the appearance of goose bumps on the skin, especially over the chest. Heat stroke may progress from minimal symptoms to complete collapse in a very short period of time. Remember that your muscles produce tremendous amounts of heat when running up and down hill. The faster the pace, the more heat is produced. A light-coloured shirt and cap, particularly if kept wet during the Race, can help. Acclimatisation to heat requires up to two months. If signs of heat exhaustion occur, we recommend rapid cooling by applying ice to the groin, neck and armpits. In addition to drinking at Checkpoints, Runners will need to carry fluids between Checkpoints. To accurately measure fluid intake and output balance, weigh before and after a training run. This will help you establish your personal fluid requirements (especially during the heat of the day). Remember to replace lost electrolytes lost from sweat along with lost fluids. Every Runner has different needs that should be determined during training.

    Risks Associated with Low Sodium and Chloride Counts

    Low sodium levels (hyponatremia) in ultramarathon Runners has been associated with severe illness requiring hospitalisation. It is important for long-distance athletes to use fluids containing electrolytes to replace the water and salts lost during exercise. WATER INTAKE ALONE IS NOT SUFFICIENT, as water intoxication and possibly death may result. This problem may in fact worsen after the Race, as the non-electrolyte-containing fluid which has been accumulating in the stomach is absorbed. Potassium and calcium replacement is also important, although these levels change less with fluid loss and replenishment. Signs and symptoms of hyponatremia include; weight gain, bloating, nausea, vomiting, headache, confusion, incoordination, dizziness, muscle twitching/cramping and fatigue. If left untreated, it may progress to seizures, pulmonary and cerebral oedema, coma and death. There are two ways to put oneself at risk of hyponatremia; over-hydration and replacing sweat with hypotonic fluids. Weight gain of greater than 3% should cue a Runner to stop drinking, slow down and allow the body to readjust its fluid status through urination of excess fluids, after which electrolyte fluids or high sodium containing foods such as bouillon cubes can be consumed. Risks of hyponatremia can be minimized by acclimatizing to the heat, training the endocrine system, salting foods a few days prior to the Run, matching fluid and electrolyte intake to sweat losses and monitoring weight. The best way to achieve proper electrolyte and fluid balance is to hydrate with fluids containing proper amounts of electrolytes and to replace with sodium-containing foods or supplements, if required, and as determined during your training. Potassium, while present in many electrolyte-replacement solutions, may also be replaced with fruit, such as bananas or oranges. Beer or other alcoholic beverages should not be taken at any time during the Race. Electrolyte-containing fluids should be continued after the Race until the gastrointestinal tract is fully functional, which may take several hours. Once the gut is working and adequate hydration has occurred, the normal balance of thirst, hunger, digestion and kidney filtration will maintain the proper balance of fluids and electrolytes.

    Effects of Cold/Hypothermia

    Temperatures may be as low as 4⁰C during the night portion of the Run. Hypothermia is a potentially serious risk, especially at night since one’s energy reserves will have been depleted from 20 or more hours of running. Hypothermia can strike very quickly, particularly when pace slows from exhaustion or injury. The initial warning signs of hypothermia often include lethargy, disorientation and confusion. The Runner will feel very cold with uncontrolled shivering and may become confused, unaware of the surroundings, and may possibly be an immediate danger to himself. Staying well-nourished, adequately hydrated and appropriately clothed will help avoid hypothermia. It is important that Runners have access to warm clothing through their Support Crews, Drop Bags, or both.

    Use of Drugs

    The use of performance enhancing drugs, as defined in the Prohibited List (click here) published by the World Anti-Doping Agency (click here), is prohibited. No drugs of any kind should be taken before, during or immediately after the GNW Ultras. Many drugs can increase the risk of heat stroke. A partial list of problem drugs includes amphetamines, tranquilizers, and diuretics.

    Non Steroidal Anti-inflammatory Drugs (NSAIDS)

    These include aspirin, ibuprofen (Advil and Motrin), naproxen sodium (Aleve), and ketoprofen (Orudis KT). Studies have cautioned that the use of NSAIDs during ultra distance exercise is associated with an increased risk of exertional hyponatremia. Researchers believe that this effect is likely due to altered renal (kidney) function. The issues related to altered kidney function in athletes are not hard to imagine. Poor fluid transport and restriction can lead to dehydration, hyponatremia and at the extreme, kidney failure.

    Injuries from Falling

    Falling is an ever-present danger in the GNW Ultras. Much of the trail is narrow, uneven and rutted, with slippery rocks and roots, and precipitous ascents and descents. There are also sections where the trail passes along the edge of cliffs and bluffs. Great care needs to be taken throughout the GNW Ultras to avoid injury from falling.

    Muscle Necrosis

    It has been found that some degree of muscle cell death in the legs occurs from participation in ultramarathons. The recovery can take several months. This seems to be a bigger problem in Runners who become dehydrated or have overexerted themselves.

    Overuse Injuries

    Innumerable overuse injuries can occur, especially in the knee and the ankle. Sprains and fractures can easily occur on these rough trails and blisters are always a risk.

    Common Fatigue

    One of the dangers you will encounter is fatigue. Fatigue, combined with the effects of dehydration, hypothermia, hyperthermia, hyponatremia, hypoglycaemia and other debilitating conditions can produce disorientation and irrationality.

    Management of Snake and Spider Bites

    Information on the treatment of snake and spider bites is available 24 hours a day from the NSW Poisons Information Centre on 131 126. Venomous snake and spider bites are uncommon but may be life-threatening and difficult to treat. If the snake envenomation is severe, the victim will become progressively more unwell without appropriate treatment. Funnelweb spider envenomation is often more dramatic, sometimes leading to a critical state in less than an hour. First aid recommendations for envenomation are to firmly apply a compression bandage around the bite site then around the whole limb and immobilise the limb with a splint. This delays systemic venom absorption. If you don’t have enough material to cover the whole limb, a broad tourniquet applied firmly to the limb without disturbing the distal pulses is better than nothing—as long as the person is totally immobilised.

    100K Mandatory Equipment

    MANDATORY EQUIPMENT

    There exists a very real possibility of a Runner or Pacer in the GNW Ultras becoming badly lost and/or injured during daylight somewhere out of mobile phone range and still being at risk after night falls. This could happen on either the first or second day of the event, and it could happen to anybody, even the most experienced trail ultra-runner.

    In such a situation, it is critically important to have all of the Mandatory Equipment for obvious reasons. You must take this requirement seriously. Temperatures as low as 3°C have been recorded during November in the race area, and this could be accompanied by rain and winds. The Mandatory Equipment must be carried by all Runners and all Pacers at all times on the GNW Ultras course.

    If a Runner is found not to have all of the Mandatory Gear, they will not be allowed to proceed (this includes at the Start) until they have obtained the missing Gear. There will be a ONE HOUR PENALTY added to the finish time for any Runner (and their Pacer) who fails a Mandatory Gear check. There are no stores near the course of the GNW Ultras likely to stock items on the Mandatory Gear list, so it is in the Runner’s (and their Pacer’s) interest to make sure they have the gear as specified.

    If in doubt, contact the Race Director at gnw@terrigaltrotters.com.au to verify that your gear will be acceptable.

    It is wise to carry your Mandatory Equipment in a way that allows it to be easily checked by Race Officials to save time at any inspections. Avoid the temptation not to carry items of the Mandatory Equipment, or carry items that do not meet the specified requirements. Apart from risking your own safety, and possibly the safety of those sent to find you, it is unfair to your fellow competitors to cheat on the Mandatory Equipment and you cannot claim to have completed the GNW Ultras in conformity with the race rules. You will be cheating yourself!

    ItemDescription
    Maps & Directions

    Detailed Maps AND Detailed Directions as published on the Race Website.  Must be downloaded by Runners and Pacers beforehand (not available at Check-In).  It is permissible to carry only the relevant Directions and Maps for each Section.

    Map Case Waterproof

    Waterproof – can be a zip lock plastic bag. Not required if Detailed Maps and Detailed Directions are laminated.

    Mobile Phone

    Must be in working order with a fully charged battery. Telstra is strongly recommended and coverage is generally limited to higher elevations.

    Compass

    Must be analog and not battery-dependent. Find out how to use one here. It is not that hard!

    Whistle

    Must be capable of making sufficient noise

    Thermal Top

    Long sleeve thermal top (polypropylene, wool or similar). Cotton, coolmax, lycra and any compression garment will not be acceptable even if the compression garment is called a “thermal compression garment”.

    Thermal Bottom

    Long leg thermal pants (polypropylene, wool or similar). Cotton, coolmax, lycra and any compression garment will not be acceptable even if the compression garment is called a “thermal compression garment”.

    Rain Jacket

    Waterproof jacket with hood (plastic rain poncho, wind jacket, water resistant jacket, etc. not acceptable).

    Beanie

    Beanie, Balaclava or Buff

    Bandage Broad Compression

    Minimum dimensions 7.5cm wide x 2.3m long unstretched. The wrapping should list ‘heavy weight cotton crepe bandage’ or ‘heavy cotton elastic bandage’ (for first aid treatment of snake/spider bite or other injury)

    Bag Waterproof

    To keep your compulsory clothing dry (plastic bags, zip lock bags or dry sacks are fine).

    Water Container

    Container (2 litres minimum capacity, more recommended). Typically runners would carry a water bladder.

    Emergency Snack

    Muesli bar or chocolate bar or similar. For emergency only, above and beyond your race nutrition.

    Emergency Blanket

    Emergency Space Blanket or light bivvy sack or equivalent.

    Headlamp / Torch

    Must be used at all times between 7:30pm and 6:00am.

    Torch/Headlamp Backup

    Secondary torch/headlamp (must include spare batteries)

    Vest High Visibility

    High Visibility Safety Vest which must be worn at all times between 7:30pm and 6:00am.  The vest must comply with Australian Standard AS/NZS D/N Class for day and night-time wear and be labelled as meeting the standard.  It is a workwear vest, not a running vest, and can be purchased at hardware stores or workwear stores.  The vest must be clearly visible from both the front and the back, so needs to be a size large enough to cover your torso and your backpack.

    Click here for an example of the vest.

    DOWNLOAD

    Download a PDF version of the Mandatory Equipment

    100K Drop Bags

    DROP BAGS

    Runners can leave Drop Bags, clearly marked with their Name, Race Number and intended Checkpoint, at the Start between 4:30am and 5:30am on the morning of the Race for transportation to the nominated Checkpoint. The Drop Bags will be returned to the Finish after the relevant Race Cut-Off has passed at the Checkpoint, with the exception of Drop Bags destined for the Broken Bay Sports & Recreation Centre Checkpoint which will not be returned to the Finish until 9:00am on Sunday, 21 November 2021.

    RESPONSIBILITY

    ALTHOUGH THE ORGANISERS WILL DO THEIR BEST TO ENSURE DROP BAGS ARE DELIVERED INTACT TO CHECKPOINTS, AND RETURNED TO THE FINISH, THEY ARE NOT RESPONSIBLE FOR LOST OR DAMAGED DROP BAGS OR THEIR CONTENTS. DROP BAGS ARE NECESSARILY PILED IN BOXES FOR TRANSPORT, SO THEY MUST BE ROBUST AND THEIR CONTENTS PROTECTED IN LEAK-PROOF AND CRUSH-PROOF (WHERE APPROPRIATE) CONTAINERS.

    BAGGAGE

    Runners can leave a bag at the Start for collection after the Finish of their event. All such baggage must be clearly labelled with their Name and Race Number and “FINISH”.

    UNCLAIMED BAGS & BAGGAGE

    The organisers will not be responsible for returning any Drop Bags and Baggage (and their contents) to Runners if they are unclaimed at the Finish by 6:30pm on Sunday, 21 November 2021.

    VALUABLES

    DO NOT PUT VALUABLES IN DROP BAGS OR BAGGAGE!

    100K Support Crew & Spectators

    GENERAL INFORMATION

    Support Crews and Spectators must:

    • Have a maximum of one Support Vehicle per Runner (except at the Start and Finish).
    • Follow the designated Support Vehicle routes between Checkpoints as shown in the Checkpoint Locations & Access and park as specified in the Checkpoint Sketch Maps.
    • Take great care driving on the roads between Checkpoints and when driving into Checkpoints, all of which will have high pedestrian activity.
    • Familiarise themselves with the Actions to take if Caught In A Bushfire
    • Notify Authorities by calling Triple Zero (000) if they become aware of a bushfire.
    • Call the Race Director 0428 880784 if they become aware of smoke, possibly emanating from a bushfire.
    • Follow directions issued by Event Officials and/or the Authorities if danger is posed to the Event by a bushfire including assisting with the evacuation of Competitors and Volunteers if an evacuation is required and they are comfortable doing so.
    • Not abuse event Officials or Volunteers. It will result in the disqualification of their Runner.
    • Not provide any mechanical or physical assistance to their Runner, including at the Checkpoint.
    • Follow the Checkpoint Protocol
      • Never park in such a way as to block traffic, access to the Course or Checkpoint, or other parked cars, or inconvenience local residents. If this happens, the supported Runner may be immediately disqualified.
      • Adhere to instructions of all Checkpoint Officials, including requests to vacate certain areas of the Checkpoint.
      • Stay out of the resupply area unless their Runner is present.
      • Do not use the food, drink, medical supplies, etc., at the Checkpoints. They are only provided for Runners and Pacers.
      • No excessive noise or raucous behaviour.
      • Children are only allowed in Checkpoints under direct supervision of an adult.
      • Take care of facilities at Checkpoints. Littering of any kind at any Checkpoint or along the Course is strictly prohibited.
      • NO PETS ARE ALLOWED AT ANY OF THE CHECKPOINTS. PETS ARE ALSO PROHIBITED BY LAW FROM NATIONAL PARKS.
      • NO SMOKING/VAPING AT ANY OF THE CHECKPOINTS.
      • NO ALCOHOL CONSUMPTION IS PERMITTED AT ANY OF THE CHECKPOINTS.

    SUPPORT CREWS AND SPECTATORS MUST COMPLY WITH ALL OF THE RULES AND REGULATIONS OF THE RUN AND ALL INSTRUCTIONS FROM RACE OFFICIALS AT ALL POINTS ALONG THE COURSE AND ITS ACCESS ROUTES, INCLUDING PARKING REGULATIONS, OR RISK DISQUALIFICATION OF THEIR RUNNER.

    Preloader