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Iron Knee, Tender Knee Trail Race

May 21, 2016


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BIG NEWS: This race is now part of a new series: FORE TRAILS. Registration is open.

Iron Knee 2016 results, Tender Knee results.

Photos by Rob Shaer, also photos on Powerline and near the finish (Baden-Powell).

Think happy thoughts on Powerline!

Join us for the 14th annual point-to-point IRON KNEE/TENDER KNEE TRAIL RACE. From the start in Cleveland Park or Lower Seymour Conservation Reserve in North Vancouver to the finish on the shores of Deep Cove, racers will be treated to some great trails capped off by the punishment of the infamous Powerline Climb and chocolate delights at the finish line.

Race Details




See Fore Trails site.



Iron Knee 25 km, Tender Knee 13 km.


Race Director

Ken Greenaway



North Vancouver, BC


Hotel Nearby

Holiday Inn and Suites.



ALL racers need to arrive EARLY to park at Cove Cliff Elementary School lot or on streets such as Deep Cove Road, Rockcliff Road, Raeburn Street and then walk to the bottom of Gallant Ave to get the shuttle bus if you need the bus. CARPOOLING RECOMMENDED! Racers are asked NOT to park in Panorama Park parking lot. Best solution: get someone to drop you at your start area and pick you up after the race in Deep Cove.


Shuttle Bus

$5 (6:30 and 6:45 am departure for Iron Knee and Tender Knee). Bus location is at the bottom of Gallant Ave in Deep Cove. Allow lots of time to walk down there. You must book shuttle in advance; you can do it online.


Start Times

Iron Knee 8 a.m.
Tender Knee 8 a.m.


Sign In

Sign in 20 minutes before race start for all groups. YOU MUST SIGN IN. This is for safety reasons.



12 o'clock at Deep Cove. Top 3 by gender by event.
Draw Prizes - 50% will be predrawn by bib number and available at finish line.




Send an email to peterandmountain at



Free orientation run Sat May 7 at 8:30 a.m. Dress for changing weather.



NO DOGS allowed on course.


Sponsor Links

Forerunners Alete Sports Hydration, Peak Centre, Waves Coffee Lynn Valley, Moveo Sport and Rehab CLIF Bars.Bremner Foods,Canada Wide Communications, Trail Runner Magazine, Sanctioned by BC Athletics






Registration is open with Fore Trails.



Iron Knee:
Tender Knee:


In Person

By cash at package pickup.


Race Day

If not filled, you can register on race day. Arrive at least 30 minutes before your race start time.


Package Pickup

See Fore Trails site: Forerunners 980 Marine Drive North Vancouver 5-7 p.m.
Race day: at your race start location 30 minutes before your race time.


Route Details



Iron Knee starts in Cleveland Park, on Capilano Road in North Vancouver.
Tender Knee starts at Lower Seymour Conservation Reserve, North Vancouver.
You can leave a DROP BAG at the start and it will be taken to the finish.


Map, profile

TrailHunger online maps: Iron Knee. Tender Knee. Have a Garmin watch? Download this course straight to your watch, free. Iron Knee is 25 km and Tender Knee is 13 km: Iron Knee, Tender Knee.



Routes: Iron Knee, Tender Knee.


Aid Stations

1. Mosquito Creek bridge at Baden-Powell.
2. Mountain Highway.
3. LSCR gazebo area.
4. Powerline top at Mushroom Trail intersection (Chocolate cake at Powerline!)
5. Indian River Road at Baden-Powell trail.
Expect: water, Cliff bars, gels, electrolyte drink, chips, jujubes, cookies and other treats. First aid will be available.





Why do a clinic?

Run with others at the same pace, meet new people, learn the routes, need a kick in the butt to get out the door, practice before the event, socialize, enjoy nature, enjoy the laid-back group, want to try trails, directionally-challenged, want to get off the road.



March 19. On the first day, the clinic meets at Forerunners 980 Marine Drive for a briefing, then we go to a trailhead. After that, every Saturday morning at 8:30 a.m., we meet at a specified trailhead. You will be given a list. The list is always available on the Home page of this website as well.


What's included:

You get: Saturday long run starting at 8:30 a.m., Wednesday speed workout at Forerunners at 6:30 p.m., free race entry, a clinic gift (like hat or shirt), enthusiastic leaders, regular emails, detailed route descriptions and maps, and chances for draw prizes.


What we cover:

Typical topics: safety, nutrition, technique, cross-training, injury prevention, hydration, race routes, motivation, gear, and strategy.



There will always be 2 distances to run but all groups start at the same location. You may switch groups if you want to run a longer or shorter distance. The distances increase gradually.



$135. To pay by charge card, register online. To pay by cheque or cash to Mountain Madness, bring it with you on the first day.



Check out the clinic photos taken each week.




Vollies needed

How about a free race entry for another LOCAL Mountain Madness race in 2016?
We need marshalls, sweeps, aid stations, package pickup, and start/finish line help. Please complete this online form. The time commitment is about 4-5 hours.






Iron Knee 2016 Tender Knee 2016
Iron Knee 2015, Tender Knee 2015
Iron Knee 2014, Tender Knee 2014
Iron Knee 2013, Tender Knee 2013
Iron Knee 2012, Tender Knee 2012
Iron Knee 2011, Tender Knee 2011
Iron Knee 2010, Tender Knee 2010



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



Robert Shaer photos. Heather (Powerline) 2015,
Kate Mac photos 2014. Grant Mattice photos 2013.