Top Fuelers Help !!!!

[parkesy]

hey all
im shooting at the wsid summer nationals starting on friday and i havent had to much much experince at it well none realy and i barley ever use manual... whats the easiet way to work out what iso and stuff i should be using ?
there is a picture attached of where ill be shooting from the settings im mostly looking for are for night time pics .... another question i assumed the no flash would be allowed but i was going though some pics from other people and some have used flash is there a specfic rule ?

thanks