Athletes will go off in 7 minute intervals.   This enables athletes to get a significant launch before another group heads into the water.  Comfort in knowing that each athlete will have their own space helps each participant find their swim stroke and maintain their own race.   The beach re-entry gives athletes a short break before they start the second lap.   For strong swimmers, this is a neat change, but for weaker swimmers, this enables a chance to grab your breathe before you start the second loop.   Swimmers are not allowed to advance themselves on the kayaks and paddleboards, but they can use those devices to regain their composure before swimming again.  Also, athletes should be aware that they will be able to touch on the back side of the lake.   We do encourage every athlete to learn to swim 1/2 mile unbroken before the race, but there is comfort knowing that there is a spot that an athlete can pause and re-establish a game plan.  That said, we ask that swimmers that are not swimming avoid those whom are.

roads on the course have been repaved.  There are no major elevations on the course, but athletes will find that most elevations are superseeded by a small descent.  This allows athletes momentum on the up portion...take advantage of that acceleration to minimize the extra work.  These roads are well marked and we have a significant number of volunteers, police, fire and rescue squad on this course.   We have Syracuse Bicycle and motorcyclists on course to help you if you are in a jam - flat tire or other mechanical issue.  This out and back course is scenic and exciting.  Manage your energy on the way out and back.  The last mile back into the park will challenge you.   It is not a steep hill, but the final mile is a false flat, meaning it is slightly uphill and will heavily fatigue your legs if your energy is not managed properly.

The Run - The run course, like any triathlon is the most challenging, because it is the last event.  Manage your energy getting out of the park.   Athletes typically try to outrun their first mile and then they pay for it after that point.   Allow your legs to come back to you in the first mile.  Once you get onto Sands Road, find a good stride but manage your efforts, in preparation for the return back to the park.  The way out on Sands Road is a rolling downhill, which means the way back is a rolling uphill.   There is one hill that you will want to manage smartly - walking if necessary, but the rest of the run is pretty fair.  Save one match for when you get back into the park.   The run around the outside of the lake is flat and fun.   Your friends and family will be able to easily spot you and your desire to impress them is going to be high.