#KGT2024 is fully sold out! For competitors - we don’t rent bikes or helmets but both are mandatory for the bike leg. KGT is BYOB - bring your own bike (and helmet)!
Race rules
For the enjoyment and safety of all competitors and spectators at the KGT, please adhere to the race rules below. Entries are non-refundable and non-transferable and go directly to our chosen charity. If you can’t make the event, your spot will be resold to raise more funds for the charity and your entry becomes a donation - thank you!
You must be over 12 years of age to participate in a team (teams are strictly 3 people, strictly one leg only, absolutely no exceptions), and over 16 to enter the full individual course. There is no upper age limit as long as you are fit enough! You take responsibility for your own fitness to enter.
BIKE HELMETS AND WORKING BRAKES ARE COMPULSORY. No exceptions. You will not be able to compete the bike leg without a helmet and working bike brakes due to steep downhill rocky sections.
Individuals cannot compete as part of a team; teams cannot share competitors; team competitors cannot do more than one leg for any team. Swimmers, cyclists and runners are all numbered differently and you can only wear one number.
Any swimming costumes/wetsuits are permitted (and you must wear one). Swimming caps and goggles are not compulsory, but are recommended in the saltwater creek.
Footwear/reef-wear is not compulsory on any leg but highly recommended for bike and run.
It is absolutely prohibited to cycle down Cardiac Hill. Any downhill cycling will result in automatic disqualification for you/your team.
You must give your number to marshals when asked. If your number is not visible to checkpoint marshals and you fail to provide your number, you will not be timed and may be disqualified. Please help our marshals when asked.
Programme and Sign In Times
Come and join us at the Mnarani Beach Club on the day of the event and soak up the Kilifi atmosphere. Spectator entry is free with lots of free giveaways to the best fans! The beach will be open to all from 11:30am to 9pm with food and a full bar available.
Timings
11:30am: Beach opens
11:30am - 1:30pm strictly: Competitor sign in, bike check, body marking, kit marking.
NB Teams must sign in together all 3 teammates (or 2 if you’re using the KGT swimmer, Queenie)
1:30pm - the sign in desk is closed and removed to make way for the track
1:50pm - All Competitors' Race Briefing (compulsory)
2:00pm: Individual Race Start: KGT Centurions
2:15pm approx: Team Race Start: KGT Teams
6pm: Raffle Draw and Event Prize-Giving
6:30pm: Sundowner beach party! Giveaways, DJ, fully-stocked bar
9pm: Event close
With a bar, restaurant, DJ, MC, and kids games throughout the day, the event is open and free all day to spectators. It’s a fantastic spectator event as you watch competitors come through, and we have hundreds of free gifts that we giveaway (yes, for free) throughout the day to our best and loudest fans. So we ask that you come with your best cheering skills to give the competitors, dubbed the KGT250, a much needed boost as they transition between the swim-bike-run legs. It gets hot and tiring out there, and competitors tell us every year how much they love coming down Cardiac Hill to the cheers of the crowd!
If you don’t get a place, or prefer to support from the sidelines, there are many ways to make a donation to this year’s cause...
Via M-Pesa
Select: Lipa na M-Pesa
Paybill: 531304
Account No: KGT-donate
The payment confirmation will say "MPAYER 2" - this is our Paybill provider.
Pay by card in a range of currencies through our secure GivenGain account here https://www.givengain.com/cause/7108/donate/#start
With bank transfer, cash or cheque
Account Name: Kilifi Gold Triathlon CBO
Account number: 1060297414562
Bank Name: Equity Bank Kilifi, Kenya
Branch code: 68106
Swift code: EQBLKEN
Bikes
The KGT is a BYOB event - Bring Your Own Bike! Competitors must bring their own bikes and helmets, and helmets are compulsory. We do not rent out bikes or helmets and please know if you arrive without a bike or a helmet, you will not be participating. Details of rental companies are below, but we are not affiliated with these companies in any way and you rent at your own risk.
Transporting your bike
If you're flying, check with the airline as you can sometimes dismantle the bike and pay a small fee to check it in as hold luggage. Otherwise, airlines usually ask that you dismantle and pack the bike securely into a bike box or bike bag designed for bike transportation - check with yours to find out requirements and costs. Many competitors use a courier service to get their bikes to Kilifi. For couriers, we recommend G4S or Wells Fargo, both of which have offices in Kilifi town and can therefore receive your bike if you don’t have an onward address. Couriering a mountain bike from Nairobi to Kilifi costs Kes 1,450 / 1,400 respectively for one way. For collection from another address or from outside Nairobi, prices are dependent on distance.
Overnight storage option at the hotel: 27th September only
On Friday 27th September until sign-in on the morning of the race, the Mnarani Club have kindly offered to store competitor bikes if required. Courier your bike to arrive on Friday 27th September, clearly marked with large luggage tags bearing your full name, contact telephone number and Team Name if you are in a team. We will cross-reference the name on the bike against the competitor list. If your name or team name isn’t listed on the bike and the competitor list, the hotel will not accept the bike.
Courier the bike to: KGT, Mnarani Club hotel, Mombasa-Malindi highway, near Kilifi Bridge.
The storage space for the bikes is a hotel room that is in use by guests the day before and the day after the event. Bikes cannot therefore be securely stored before Friday 27th September, or remain in the hotel after the event. Any bikes arriving before Friday 27th September will not be accepted, and the courier company will retain it. Any bikes not collected will be removed from the hotel and donated to a local charity.
Bike and helmet rental
We have details of two rental companies in Nairobi and one in Vipingo. Competitors enter into rental agreements independently of the KGT and we take no responsibility or liability for the conditions of the bikes or the contracts you enter into. However, we have endeavoured to find reputable, well-known rental companies with bikes in good condition and where the companies are contactable and friendly! We would welcome feedback if you do rent from any of these companies. Prices vary between the companies. Call for a full list of makes, models, age of bike and types of helmets available.
Nairobi
Baiskeli Adventures www.baiskeliadventures.com contact Rakesh Young +254 717 681 649.
Elite Bikes https://elitebikeshopservice.business.site/ contact Jimm Karumba - +254 720 108 054.
Vipingo
Contact Chris Angell +254 725 806 057
The Course
The Kilifi Gold Triathlon is a sprint distance triathlon suitable for beginners with a sense of adventure, through to pro-triathletes. Please note, however, this is not a professional triathlon and our focus is as a community fundraiser and not elite competition. There are many other accredited triathlon events to compete in if you are looking for a competitive race with professional timekeeping. The KGT’s aim is to raise funds for our community.
The 750m swim is open-water in the glistening Kilifi Creek, lined with mangrove forest on one side and the Indian Ocean on the other. The off-road 20km bike and 5km run legs weave through the expansive Kilifi Plantations, where rows of sisal plants surround ancient baobabs, and the paths twist and turn through shady valleys and open meadows. The event takes place in the afternoon to allow for Kenya's coastal temperature to cool as the race progresses, coming across the finish line to an equatorial sunset and a Kilifi sundowner. It's probably the most beautiful triathlon in Africa.
Swimmers – 750m
Please note we sometimes amend the route due to water conditions on the day. Swim starts will be staggered into waves roughly 30 seconds apart based on swimmers' speeds. Individuals and teams start at different times, roughly 20 minutes apart.
The course starts on Mnarani Club beach.
On the starter’s orders, enter the creek, swim out through the “boat channel” to a buoy and turn (normally) left.
Follow the buoys and lane markers up to the turning buoy. Safety kayaks will be on hand to guide you.
Make a U-turn around the turning buoy and swim straight until the next turning buoy. This is the longest straight part of the route.
Make a U-turn at the next turning buoy and swim back towards the “boat channel”.
Swim back towards the shore via the boat channel and exit the water.
Walk/run to the top of the beach to tap in your team cyclist, or make your own transition to the cycle.
Cyclists – 20km approx.
Your cycle leg starts once you pass the checkpoint after your swim, or when your swimmer taps you in at transition.
Your bike will be stored in the boat shed on the beach.
Run into the boat shed, collect your bike and run out the other end - this route is one way to avoid congestion.
Walk (or cycle if you can!) your bike up Cardiac Hill. This is 40m of serious incline.
Turn left onto the mercifully flat field at the top of the hill.
Cycle across the field and through the fence.
Follow the path into the forest until you reach the hotel wall.
Go through the hole in the wall and turn right onto Wilcox Driveway.
At the end of the driveway, turn left and follow the cycle route signposts for 20km.
The route is mostly flat, with one section called The Hidden Valley which is a short series of hills and slopes.
Come back through the hotel and WALK YOUR BIKE back down Cardiac Hill to the beach to tap in your runner, or make your transition. Cycling down results in immediate disqualification.
Wait for a gap in the competitors, and return your bike to the boat shed.
Runners – 5km
Your run starts once you pass the checkpoint after your cycle, or when your cyclist reaches the transition and taps you in.
Walk (or run if you can!) up Cardiac Hill. This is 40m of serious incline.
Turn left onto the mercifully flat field at the top of the hill.
Run across the field and through the fence.
Follow the path into the forest until you reach the hotel wall.
Go through the hole in the wall and turn right onto Wilcox Driveway.
At the end of the driveway, turn left and follow the run route signposts for 4km.
Come back through the hotel and back down Cardiac Hill, run onto the beach, through the finish line, and celebrate by running into the sea/into someone’s arms*/the bar/the sand face first.
*Preferably someone you know but KGT supporters are a friendly bunch!
Map
This is the rough route we follow, however every year is slightly different! The final route is revealed on the day of the event.
no thermals needed
Terrain
Swim: 750m swim in open saltwater in the Kilifi Creek. We choose the event date and start time specifically so that the tide will be slack in relatively flat water, making it easier to swim with minimal tidal movement. However, swimming in open water in a competitive group setting is always more challenging than in a calm swimming pool with sides and ropes to hold on to. We strongly advise you do not enter the swim leg if you have not swum in open water before or are not a confident swimmer. Every year, our water safety team have to assist struggling swimmers who really should not have attempted the swim, putting themselves and fellow competitors at risk. Please don't be that swimmer. For teams, we have a dedicated KGT swimmer (called Queenie the Cow) who can complete the swim leg on your team's behalf. Just choose this option during registration, or even if you feel you want to, ask for Queenie on the day.
Kilifi Creek has some sea urchins and small jellyfish. We endeavour to clear any urchins that may stray near the shore before the race, but it is rare you'll encounter any while you swim. Jellyfish are, understandably, beyond our control. Rash vests provide some protection and are available for purchase from 3 Degrees South if ordered in advance. If you’re lucky you might also spot small fish around the jetty near the shoreline such as batfish, zebrafish and even our resident baby barracuda.
Bike: a maximum 20km off-road cycle through the Kilifi Plantations. The road is a mix graded marrum (rough clay/sand) or grassy offroad track, meaning it's bumpy, with gravel, rocks, fallen tree branches, the odd farm animal crossing, and Kenyan potholes throughout. There are a few up and down hills on the section we call The Hidden Valley with a couple of challenging descents. You may need to dismount at times and you will need very good brakes. You’ll cycle past some beautiful plants and trees along the 20km bike route, including our wonderful indigenous baobab, cape mahogany and mwangati trees and then the non-indigenous neem tree.
Run: apart from Cardiac Hill, the run is a flat 5km leg through the plantations and back to the Mnarani Club Hotel. Like the cycle leg, this is off-road running on sometimes bumpy and undulating track. Along the path there could be a few light obstacles, such as fallen trees to jump over. These obstacles change each year (Mother Nature plans the paths however she likes) and will be a surprise to all on the day! We recommend trail running shoes that offer good ankle support. Overhead or in the trees, you’ll see a wide variety of East African birds including egrets, ibis, herons, kites, lilac breasted rollers, carmine bee-eaters and guinea fowl.
CARDiac HILL - going down is easy
“Cardiac Hill”
Coming in and out of transition, you’ll go up/down the infamous Cardiac Hill slope, and if you’ve never done it before you’ll soon realise why it’s called that. Cardiac Hill is a very short, but very steep curved hill leading to the beach. The serious incline lasts about 40m. Because of the steep gradient and the blind curve, it is absolutely prohibited to cycle DOWN Cardiac Hill. Any downhill cycling will result in an automatic disqualification. We have disqualified before, and we will disqualify you, no exceptions. You must dismount your bike completely, and walk down with both feet off the pedals. Going UP you can cycle or walk the bike up. There will be marshals on the hill to ensure cyclists dismount going down, and we appreciate your co-operation.
Clothing and Equipment
Swim: standard swimming costumes are fine, but if you are prone to sunburn it’s very easy to not notice the sun strength whilst in water. Some people wear rash vests (available from 3 Degrees South if ordered in advance) to cover up. A wetsuit is not necessary for temperature as the water is warm, but some people wear them as protection. Apply waterproof suncream liberally at least 30 minutes in advance to allow it to sink in. The creek is saltwater so we recommend goggles and a swimming cap for long hair, although neither is compulsory. You do not need reef shoes or gloves, but as per wetsuit, some people wear them.
OFFroad terrain
Bike: HELMETS ARE COMPULSORY. WE DO NOT PROVIDE HELMETS. We make absolutely no exceptions, you will not be able to compete without a helmet. The terrain is off-road so you will need a bicycle suitable for rocky, stony, potentially muddy, changeable surfaces and we recommend closed toe shoes, ideally cycling shoes. Consider carrying a small puncture kit of inner tube patches and bike levers. Some people also carry spare tubes but most don't. We aim to have a fundi (repairman) cycling along the route carrying basic supplies but we cannot guarantee he will reach you. For clothing, normal bike gear is fine, but it gets hot and most of the route is unshaded, so consider high SPF factor suncream, a cap with visor and neck guard, and covered shoulders.
Run: normal run gear is fine, and we highly recommend shoes suitable for off-road terrain. The terrain is the same as the bike, so as the advice for cycling above if you burn in the sun.
Transition and Timekeeping
Transitions are not separately timed. Your swim leg is timed from the start whistle until the top of the beach as you cross the checkpoint. Your cycle leg time then begins immediately and therefore your cycle leg time includes your transition from the swim. Your cycle leg time ends at the bottom of Cardiac Hill as you cross the checkpoint. Your run leg then begins immediately, and therefore your run time includes your transition from the cycle. If you are very keen to know your transition times we suggest using a Garmin or other timing device as we are unable to provide these times for you. Please note, if your race number is not visible through the checkpoints, we will be unable to provide your time for you and you may be disqualified. If you are asked by a marshal for your race number, please shout it at them!
Body and equipment marking
see our body marking team at sign-in
At the sign-in desk on race day you will be given your race pack containing your sticky-backed race number. Trained KGT volunteers will be on hand to correctly place your numbers on your clothing and your bike. They will also paint your number on your upper arms and shins so please don’t apply any suncream or lotions before you’ve been marked. If you foresee an issue with being body marked, please email info@kilifigoldtriathlon.org so we can arrange alternative marking.
Before you start the race, you and your kit will be checked to ensure the timekeepers can clearly see your race number. You will not be allowed to race if you are not correctly marked up, so please arrive in good time for this check to be carried out.
Why do we body mark if we also attach race numbers?
Kilifi is on the equator and therefore rather warm, and many people remove items of clothing along the route to cool down. While we encourage our competitors to stay cool, removing clothing that has a race number pinned to it unfortunately makes it very hard for our timekeepers to do their job! A race number clearly painted on the arms and shins keeps our timekeepers happy at the checkpoints and means you’ll get your race time promptly. Our body markers are trained to mark correctly; please don't mark yourself.
Climate and hydration
hydration, hydration, hydration
Kilifi is on the Kenyan coast, 3 degrees south of the equator, meaning we are blessed with year round sunshine... meaning it is darn hot out there. The KGT is timed so that it becomes cooler as the race progresses: you will be in water at the hottest time and running at the coolest part of the day in late afternoon. Even so, the equatorial sun shines brightly and much of the route is without shade. Ensure you are well hydrated before, during and after the race, and appropriately dressed. There will be water stations at the transition area and at the end, but we recommend you carry your own water and hydration drinks or gels. As soon as you finish your race, be sure to grab a bottle of water and some ORS from the marshals!
First Aid
Our medical team is overseen by an Emergency Medicine Doctor supported by a Red Cross team including a trained paramedic, and first aiders stationed at the checkpoints around the course, both in and out of the water. The race briefing for all competitors before the start of the race will include a medical briefing and is compulsory to attend.
The treatment area, situated in the grounds of the hotel, will triage and assess all competitors in need of first aid and an ambulance will be stationed there in case of an emergency should anyone need transportation to the appropriate facilities. Additionally, two roving first aiders will move around the cycle and run tracks on motorbikes to attend to those in need of first aid between the checkpoints and call for further assistance if needed.
If you need to drop out of the race for any reason, but especially if you are unwell, please endeavour to let the marshals, first aiders or race organisers know so we can ensure your safety and arrange assistance accordingly. This process is important to ensure all competitors are accounted for. During and after the race, headcounts are taken to make certain all competitors have safely completed the course and made it back to the hotel. If you are asked at a checkpoint to provide your race number, please do so to assist us with safety.
For completion, at the end of the race, a vehicle drives the whole course to check the route for any other competitors and other personnel on the track.
Please be aware that the race is unsupported for much of the course with significant and potentially dangerous rural off-road terrain for the cycling and running legs. It is the responsibility of competitors to ensure they have fitness to complete the course to avoid accident or injury to yourself or your fellow competitors.
Security
We cannot accept responsibility for items lost or stolen during the triathlon, however we will of course make every effort to ensure bikes and clothing left in the transition area are kept secure. The bike shed is next to the race office and there will be considerable hotel and KGT staff around, including marshals responsible for watching over the area. We advise you do not leave any valuables of any kind unattended, but we regret we don’t have room in the race office to accommodate personal items. If you are bringing a bike for the KGT, you will be issued with a ticket to retain and a corresponding ticket to attach to your bike. You will not be allowed to leave the hotel grounds with any bicycle for which you do not hold a ticket. There will be no security at the bike shed after 8pm and all items are left at the owner's risk.
Have a question about the race not covered here? Don't hesitate to get in touch at info@kilifigoldtriathlon.org
