Iron Knee/Tender Knee

The Iron Knee and Tender Knee are point-to-point races starting from Cleveland Park or Lower Seymour Conservation Reserve in North Vancouver and ending on the shores of Deep Cove. Racers will be treated to some great trails, including the punishment of the infamous Powerline Climb. All this to be capped off with chocolate goodies and bragging rights as you race into the scenic finish line at Deep Cove.

IMPORTANT INFORMATION

• A slight route change may be needed if the Baden-Powell stairs are being replaced where Baden-Powell leads down to Lynn Headwaters Park (to Lynn Valley Road).
• Be aware that road construction may still be underway in Deep Cove, causing traffic back-ups and reduced parking.

COURSE INFORMATION

Iron Knee starts at Cleveland Park and Tender Knee starts at the LSCR. A bus will be available to transport racers from the finish line at Deep Cove to Cleveland Park or LSCR race morning. You must register for the bus.

Distance	Course Map (PDF)	Race Start	Race Start Time
Iron Knee – 25 km	Map & Course Description	Cleveland Park on Capilano Road	08:00 a.m.
Tender Knee – 13 km	Map & Course Description	Lower Seymour Conservation Reserve	08:00 a.m.

Cut-off Times

The course closes at 1:00 p.m.

Aid Stations

There are five aid stations in total: four for Iron Knee and two for Tender Knee. Aid stations will have water, electrolyte drink, gels, chips, blocks or chews, cookies and other treats. First Aid supplies are available at every aid station.

Aid Station locations:

1. Mosquito Creek Bridge at Baden-Powell Trail (water only)
2. Mountain Highway at Baden-Powell
3. LSCR gazebo area
4. Powerline top at Mushroom Trail intersection (most fun here!!)
5. Indian River Road at Baden-Powell Trail

EVENT INFORMATION

Orientation Run (Point to Point)

Join the Foretrails Clinic for a free orientation run on Saturday May 11, 2024 . We meet in Myrtle Park in Deep Cove at 8:30 am and carpool to your start location.

Tender Knee runners carpool to the LSCR to the Lynn Canyon Park parking lot across from the filtration plant on Lillooet Road. There is additional parking on the right side of Lillooet Rd by the filtration ponds.

Iron Knee runners carpool to Prospect Road at the top. Or get dropped off. Very limited parking.

Shuttle Bus

A shuttle bus will be available on race day to transport you from the Deep Cove (finish) to your respective start area. You must purchase your shuttle ticket in advance (purchase during registration or if you forgot, send us an email).

Cost	$10
Payment	When registering, or at bus by providing confirmation email.
Departure Times	6:20 a.m. sharp to Iron Knee and Tender Knee start
Bus Pick Up	At Deep Cove near Panorama Park- Map
Parking	See below for parking instructions

Package Pickup

• Race Day (Saturday, May 25) at your race start location 30 minutes before your race start time.
• You may also pick up your race bib on Thursday (May 23) at Forerunners North Shore 980 Marine Drive, North Vancouver from 5-7 pm.
• Race swag will be given at the finish line for both events.

Race Day Check-in

EVERYONE MUST CHECK IN 30 minutes before race start, even if you picked up your race bib on Friday. This is for safety reasons.

Dry Bags

• Dry bags, with a change of dry, warm clothes, may be dropped off at race start lines and will be transported to the finish line.
• Please ensure your race number is marked on your dry bag.

Awards

• Awards will be presented for top three by gender, by event.
• Check the randomized list at the finish line to see if you have won a draw prize.
• Every racer will receive a race souvenir at the finish line.

Cup-less

All Foretrails Run Series events are now cup-free events, so you’ll need to pack your own container for fluids at aid stations and at the finish line. For example, a foldable cup or packable style bottle.

Race Day Rules & Etiquette

We are a community-minded event and want our racers, along with volunteers, family, friends and other community members who are enjoying the North Shore trails to have a great experience. To help us with this goal, please review our Race Rules and Etiquette.

Parking

Parking in Deep Cove is very limited and the bylaw officers will be out in force. Parking is available at Cove Cliff Elementary School for racers and supports (see map). It is a short walk to the finish area.

As per the LSCR event permit: “NO PARTICIPANT OR SPECTATOR PARKING IN (LSCR) PUBLIC LOT. Cars parked along Lillooet Road will be towed at the owner’s expense.”

Volunteers

Get first choice for volunteer roles! Please sign up on this form.

Event Records

Following are records held for the Iron Knee and Tender Knee:

• Iron Knee Male: 1:36:18 Rickey Gates in 2013. (Course altered 2011.)
• Iron Knee Female: 2:00:42 Stephanie Hamilton in 2013. (Course altered 2011.)
• Tender Knee Male: 46:40 Devon Kershaw (Olympian) in 2014.
• Tender Knee Female: 49:25 Kristin Steira (Olympian) in 2014.

Past Results

Past results for the Iron Knee / Tender Knee may be found here.

Photos

Please see Mark Bate’s website.

Questions?

Contact us. We will do our best to respond with 2 business days.

REGISTRATION

Entry Fee	Iron Knee	Tender Knee
Until February 14, 2024	$65	$60
February 15 to May 12, 2024	$75	$70
May 13 to 25, 2024	$85	$80
Race Day Registration	$98	$90

Note:    Race Day registration is accepted IF spaces are still available. You must arrive at least 30 minutes before your race start time to register. CASH ONLY for race day registration.

Note:    See above for Shuttle Bus ticket information.

Printable Information for Racers here (coming soon).