Millerton Lake Crows Nest Triathlon, 5k & 10k

What will you find at the "Crows Nest" Triathlon?

+ Finisher's Medal
+ Prizes and Giveaways
+ Free Race Photos
+ Get an Event T-Shirt included in the price of the triathlon

The Millerton Lake Sprint Triathlon has long been known as a great "first lake swim" triathlon, and a warm up for the upcoming season. But don't let the bike and run distances fool you, there are a few steep hills on the ride, and the trail portion of run is a challenge.

More of a good thing... The Olympic Distance has a more challenging swim, two loops of the bike course, and two loops of the run course with a trail run heading out, a paved road coming back and beautiful Millerton Lake as the backdrop.

Note:

A USAT membership is required for the Triathlon, (but not the 5k/10k)  If you do not have one, you can purchase one during the registration process.  Per USAT rules, multisport participants must present ID and USAT membership card at packet pickup.

Total participation at this event is capped at 200.  Register before it is sold out.

There is a $10 vehicle entrance fee.  

Super Sprint

Triathlon- 400yd swim, 5.4mi bike, 2.2mi run

Sprint

Triathlon- 800yd swim, 10.5mi bike, 3.1mi run
Aquabike- 800yd swim, 10.5mi bike 
Duathlon- 3.1mi run, 10.5mi bike, 3.1mi run 

Olympic

Triathlon- 1600yd swim, 21mi bike, 6.2mi run 
Aquabike- 1600yd swim, 21mi bike 
Aquathon- 1600yd swim, 6.2mi run 

Run/Walk Only

5K Run/Walk 
10K Run/Walk

Your safety is our highest concern at the race.  

• 6+ Kayaks/Paddleboards/Lifeguards in the water.
• CHP Providing traffic control and awareness at entrance to park.
• Pistoresi Ambulance On Site

**NEW** 2023 Athlete Guide Updated 4/22/2023

Super Sprint, Sprint and Olympic Swims

Rolling Start by distance. Swimmers will head to the right from the boat ramp.  Actual course may vary on race day due to water levels, but will be explained at the pre-race athlete meeting before the swim.

Super Sprint Bike Course

Turn around at the Toll Booth at the park entrance

Sprint Bike Course, Olympic does 2 loops

Super Sprint Run

Super Sprint stays on the road, out and back, turns around at the aid station

5k & Sprint Run, 10k & Olympic does two loops

Mix of trail and road.

Transition

USA Triathlon Sanctioning

All Multisport events are USA Triathlon sanctioned and follow USAT rules. These rules do not apply to the 5K and 10K events.

Need to print a USAT membership card? Click HERE.

Check out complete USAT rules here: teamusa.org

USAT Wetsuit Rules

• If the water temperature is below 58F degrees a wetsuit will be mandatory for any competitor.  Any person who is not wearing a wetsuit will not be allowed to compete.
• If the water temperature is 58F-65F degrees a wetsuit is recommended for any competitor. 
• Wetsuits may be worn if the water temperature is 78 degrees or lower.
• If the water temperature is 78.1F – 83.9F degrees, competitors may wear wetsuits but will not be eligible for awards or USAT points. 
• If the water temperature is 84F degrees or above, participants may NOT wear wetsuits.

Water temperatures will be posted at the top of the event page at least 24 hours before the event.

Youth Specific Rules

Youth athletes 15 and under may have one accompanying parent or guardian prior to the race. Please check in with a race official at transition if you would like to accompany a youth athlete in transition.  Parents may not enter transition after transition is cleared and can not run or bike portions of the event with an athlete.

Athletes 16 and older must follow normal USAT rules, this includes athletes only in transition. 

Overview of USA Triathlon Rules in Common Language

Note: Every athlete is responsible to know USAT rules and should review the official USAT rules before race day.  Check out complete USAT rules here: teamusa.org

General USAT Rules:

• Only athletes and race officials are allowed in transition. This includes dogs, kids, parents, and coaches.
• Age Group Rule: All age group athletes must participate and compete in the age group division corresponding to the athlete’s age on December 31 of the year of the event.
• Know the Course & Stay On Course: Participants must cover the prescribed course in its entirety. It is the participant’s responsibility to know the course.
• Upon leaving the course, a participant shall re-enter the course and continue at the same point of departure.
• Be a Good Sport: Participants shall refrain from unsportsmanlike conduct, including the improper use of language or conduct directed toward an official. 
• This is Not A Contact Sport: Participants shall refrain from intentionally or accidentally blocking, charging, obstructing, or interfering with the forward progress of another participant. No participant shall use his body, head, arms, or legs to gain an unfair advantage, or to push, pull, hold, strike, or force through one or more participants. 
• No Unfair Advantage: No participant shall accept from any person (other than a race official) physical assistance in any form, including food, drink, equipment, support, pacing, a replacement bicycle or bicycle parts, unless an express exception has been granted and approved, in writing, by USA Triathlon.
• No participant shall use any equipment which the Head Referee determines to be improper, including but not limited to equipment which might provide an unfair advantage or endanger other participants. 
• Race Numbers & Body Marking: Participants shall plainly display their race numbers at all times, and shall maintain the race number in an unaltered, unobstructed and readable state at the start and finish gates, in the transition areas, and on the course except at designated areas. 
• Do Not Shed Your Gear or Trash: No participant shall leave any equipment or personal gear on the race course except at designated disposal areas such as aid stations. 
• No Audio Devices: No participant shall, at any time during the event, use or wear a hard cast, headset, radio, personal audio device, or any other item deemed dangerous by the Head Referee. 
• Glass is Bad for Feet & Bikes: No participant shall utilize any glass bottles or glass containers at any time during the event. 
• Keep Your Clothes On: Public nudity at any time during the event is prohibited.

Swim Specific USAT Rules:

• All Strokes Allowed: Swimmers may use any stroke to propel themselves through the water and may tread water or float.
• Resting Or Touching the Bottom: A participant may stand on the bottom or rest by holding an inanimate object such as a buoy, boat, rope or floating object.
• Excluding the bottom, a participant shall not use any inanimate object to gain forward progress. 
• In Case of An Emergency: A swimmer experiencing difficulty and in need of assistance shall raise an arm overhead, and pump it up and down, and call or seek assistance. A swimmer can hold onto buoys, kayak, or other assistance as long as they do not forward progress from the assistance. 
• Wet Suits: Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit. Any swimmer wearing a wetsuit with a thickness measured in any part greater than 5 millimeters shall be disqualified. 
• Wear Your Swim Cap: If provided by race management, a swimmer shall wear the proper official swim cap corresponding to his wave. The penalty for an infraction of this rule is a variable time penalty. For safety reasons if no official cap is provided, all swimmers should wear their own brightly colored swim cap.
• Goggles are Optional, But Highly Recommended: Swimmers may wear, but shall not be required to wear, swim goggles or face masks.
• You Cannot Use a Boat or Flippers: Any swimmer wearing any artificial propulsion device, including but not limited to fins, gloves, paddles, or floating devices of any kind shall be disqualified.

Transition Specific USAT Rules:

• Mount and Dismount line: Athletes must walk bike to the designated mount line.  Athletes must dismount at the designated dismount line and walk bike to designated transition spot. Failure to do so can result in a variable time penalty.
• All Gear Goes in the Transition Area: All participants shall place equipment only in the properly designated and individually assigned bicycle corral and shall at all times keep their equipment confined to such properly designated areas. All participants must return their bicycles to an upright position in the properly designated bicycle corral after completion of the cycling course and before beginning the next segment of the event. Any violation of this Section shall result in a variable time penalty.
• Watch Out for Others in Transition: No participant shall impede the forward progress of another participant or interfere with another participant's equipment while in the transition area. 
• Hand on Bike, Helmet on Head: The helmet must be fastened before the participant first mounts the bicycle, at all times when the participant is on the bicycle, and must not be unfastened until the participant has dismounted. 
• Glass is Bad for Feet and Bikes: Any participant who brings any glass container into the transition area shall be disqualified.

Bike Specific USAT Rules:

• Human Power Only & Push It If Necessary: All bicycles shall be propelled only by human force and human power. Other than pushing a bicycle, any propulsive action brought on by the use of the hands is prohibited. Participants shall not make any forward progress unaccompanied by their bicycle. If a bicycle is rendered inoperable, a participant may proceed on the cycling course, running or walking, while pushing or carrying the bicycle, so long as the bicycle is pushed or carried in a manner not to obstruct or impede the progress of other participants. 
• Obey the Traffic Laws: All participants must obey all traffic laws while on the cycling course unless otherwise specifically directed by a USA Triathlon official, race monitor or designee with actual authority. Unless otherwise directed in accordance with the preceding sentence, all participants shall come to a complete stop when required by a traffic sign or traffic control device and shall not proceed through any intersection unless such intersection is clear of oncoming traffic. In no case shall a cyclist cross a solid yellow line indicating a no passing zone.
• Hand on Bike, Helmet on Head: The helmet must be fastened before the participant first mounts the bicycle, at all times when the participant is on the bicycle, and must not be unfastened until the participant has dismounted. 
• You Cannot Draft Bikes or Cars: In accordance with the Rules as set forth in this section, a participant is not permitted to position his bicycle in the proximity of another moving vehicle so as to benefit from reduced air resistance.  While on the cycling course, participants shall not work together to improve performance, efficiency, or position by teamwork or other joint conduct. 
• The Drafting Zone: The term "drafting zone" shall refer to a rectangular area seven (7) meters long and two (2) meters wide surrounding each bicycle. The longer sides of the zone begin at the leading edge of the front wheel and run backward parallel to the bicycle; the front wheel divides the short side of the zone into two equal parts. With respect to a moving motor vehicle, the "drafting zone" is a rectangular area extending 15 meters to each side of the vehicle and 30 meters behind the vehicle.
• After Being Passed Move from the Drafting Zone: When the leading edge of the front wheel of one cyclist passes beyond the front wheel of another cyclist, the second cyclist has been "overtaken" within the meaning of these Rules. A cyclist who has been overtaken bears primary responsibility for avoiding a position foul and must immediately move to the rear and out of the drafting zone of the passing cyclist. The overtaken cyclist shall first move completely out of the drafting zone of the other cyclist before attempting to re-pass the other cyclist.
• No Blocking or Crowding; This is Not Football: Cyclists must not block or obstruct the progress of another participant. A participant is generally entitled to assume any otherwise proper location on the cycling course provided that the participant arrives in the position first without contacting another participant.
• When taking a position near another participant, however, a cyclist shall not crowd the other participant and shall allow reasonable space for the other participant to make normal movements without making contact.
  Stay to the Right: Except for reasons of safety and when no advantage is gained, all cyclists shall keep to the right of the prescribed course unless passing.
• Pass on the Left: A participant who approaches another cyclist from the rear or from another unfavorable position bears primary responsibility for avoiding a position foul even if the cyclist being approached alters speed. A participant must not attempt to pass another cyclist unless adequate space is available and the athlete is confident of his/her ability to pass the other cyclist. All passing is to be done to the left of the cyclist being overtaken unless otherwise specified.

Run Specific USAT Rules:

• Run or Walk The Course: A participant must run or walk the entire portion of the run course. Except for reasons of safety and when no advantage is gained, all runners shall follow and remain within the prescribed course. A participant who gains forward progress by crawling or otherwise violates this Section shall be disqualified. The responsibility of knowing and following the prescribed course rests with each participant.
• No Glass or Audio Devices: We already covered this.

Where Do I Set Up Transition? 

Typically, you set up transition next to your "down tire". You have the width of your handlebars on either the left or right of your bike to set up your transition.  This allows your fellow athletes to also have space in transition.

Swim

Water temperature was recorded at 64 degrees on April 14th, 2024.  Wetsuits are allowed, but not required.

2024 Millerton  level is HIGH

We recommend water shoes or sandals for the climb from the boat ramp to transition

Bike

Sprint & Olympic Distances:  The road was freshly paved a few years ago and is in pretty good shape from the boat ramp to the top of the hill (Approximately 2.6 Miles) at the Aid Station.   From the top of the hill to the stop sign at (Hwy 145/Rd 211) there are some pot holes that have developed after the rain, especially on the return from the stop sign.  Watch the road.  Olympic does two loops of the sprint course. 

Super Sprint: The road is good shape from the boat ramp to the turnaround at the Toll Booth.

Run

Sprint & Olympic Distances:  Welcome to the famous Buzzards Roost Trail!

A fun trail to hike, but there are some steep ups and downs, and a few weeds after the rain.  Watch your footing as you go.  You will have 1 mile on the trail and 2 miles on a mix of pavement and dirt roads.  Lots of wild flowers and a beautiful view.

Super Sprint: Fast and (mostly) Flat, pavement only, with an 88 foot rise from the boat ramp to the turnaround, all downhill from there!

**NEW** 2023 Athlete Guide Updated 4/22/2023

  6:00am - 8:00am Race day Packet pickup
  6:00am - 6:45am Transition Open for Olympic
  6:00am - 7:15am Transition Open for Sprint 
  6:50am Olympic Athlete Meeting at the Dock
  7:00am Olympic Triathlon Start
  7:35am Sprint, Super Sprint, Aquabike, and
                 Aquathlon Meeting at the Dock
  7:35am Duathlon & 5k/10k Meeting at Finish Line
  7:40am Duathlon Begins (Starts at Finish Line)  
  7:45am Sprint, Super Spring Tri, Aquabike, and
                 Aquathlon Start
  8:05am 5k/10k Run Begins (Starts at Finish Line)

  Approximate Awards Schedule
  9:30am 5k/10k Awards
  9:45am Sprint Awards  
  9:55am Duathlon Awards
 10:00am Olympic Awards

Friday, April 17th, 4:30pm-6:30pm
The Bike Shop @ Woodward
9433 N Fort Washington Rd
Fresno, CA  93730

Sunday (Race Day) @ 6:00am-7:30am
Millerton Lake Boat Ramp-Madera Side
Meadow Camp Ground
Friant, Ca 93626
Click for map 

Volunteers get a meal, t-shirt, and choice of

• 100% off a 5k or 10k run hosted by Activitynut
• 50% off of a multisport event hosted by Activitynut
• $30 off of next year's season pass

This event is hosted by the Activitynut Foundation, Inc.; a non-profit 501(c)3 who's mission is to connect athletes with local events, clubs, coaching and local stores. We maintain a race calendar listing local events at http://activitynut.org/localevents/

Join Activitynut Club (free membership), and get 15% off of this and other events hosted by Activitynut.

Each vehicle must pay for parking,

• Annual Pass
• Pay with a credit card at the entrance

Volunteer Parking: Volunteers that do not have a parking pass,  we will pay for your parking on Sunday morning.  Carpool if you can, there is no free parking. We will have to pay for each volunteer vehicle that parks.