Hever Castle Festival of Endurance Course Guide

COMPETITOR GUIDE HEVER CASTLE FESTIVAL OF ENDURANCE

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YOUR R INFORM 2

RACE MATION

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YOUR RACE INFORMATION

SWIM COURSE

This course is applicable to the Gauntlet Triathlon, Aquabike, Aquathlon and Swim Only competitors. The course is a 1.9K loop, starting and finishing at the Hever Castle loggia.

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THE COURSE

Race Director, Brian Adcock, will host online briefings for all competitor about the course and safety. All competitors must watch the Festival Brief and their specific race brief ahead of race day.

The entry point will be via the loggia steps which are always very slippy.

Please sit down on the bottom step to enter the water.

The swim course will take triathletes out to the far end of the main lake before turning around a buoy and turning right into the River Eden tributary. The swim follows the river around the Castle’s 16 Acre Island passing the water maze and under two wooden bridges that link the island to the mainland. Spectators will be able to follow the river section of this route from 16 Acre Island and cheer you on. The final leg of the swim will see you return back into the main lake at the front of the loggia. There is a boat ramp, covered in rubber matting, to aid your exit with a helping hand from the swim support team.

Safety is at the heart of the event – we have safety boats and kayaks manned by fully trained life safety representatives out on the lake for your swim. If you feel that you are in trouble please roll on to your back and raise your arm and someone will be with you immediately. Resting on a boat or kayak at any time during the race is acceptable with no implication on your race timings.

Swimmers will be electronically counted into and out of the water for additional safety.

Those competitors doing the 10K swim will do an additional 100m loop each lap so that you will competed 5 laps of a 2K course.

Swim buoys will be placed at 100m, 200m, 300m, 400m, 500m, 600m, 700m, 900m, 1100m, 1300m and 1700m. A swim gate at 500m will be designated by an additional orange buoy next to the red buoy.

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YOUR RACE INFORMATION

CYCLE COURSE

This cycle course is applicable to the Gauntlet Triathlon, Duathlon, Aquabike competitors.

This is a stunning course through the very best of the Kent and Sussex countryside.

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THE COURSES

The are two cycle courses, 45K and 60K. Different race distances need to complete a certain course and a certain number of laps of this course.

45K Course Duathlon Middle - 1 lap Gauntlet and Duathlon Long - 2 laps 60K Course Aquabike Middle - 1 laps Aquabike Long - 2 laps.

MORE THAN ONE LOOP

If you are completing more than one loop of your route (this would apply to Gauntlets, and long distance Duathlons and Aquabikes) you are not required to re enter the Hever estate, just carry on to complete your next loop.

RELAY TEAMS

Each member of the relay team will receive a timing chip.

LITTER

Competitors must not drop litter out on the course. If caught littering you will be asked to pick it up and deposit in bins provided around the course failure to do so will result in you being disqualified.

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YOUR RACE INFORMATION

CYCLE COURSE MAP This map details the cycle courses for Gauntlet Triathlon, Duathlon and Aquabike routes.

VIEW MAPS ONLINE

Click on the links below to view the maps for your race.

45K 60K

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Hever Castle Triathlon - Bastion, Gauntlet, Duathlon and Aquabike Cycle Routes 27 26 28 SEE SITE LAYOUT MAP CAMPSITE CAR PARK

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EVENT CONTROL

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Key The Bastion and Aquabike Cycle Route (60km) The Gauntlet & Duathlon Cycle Route (45km) 12

The Bastion, Gauntlet, Aquathlon, Duathlon, Marathon and Half Marathon Route (10.5km)

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Feed Station

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Map Supplied by Maps International.

Based on Ordnance Survey digital map data with the permission of the Controller of Her Majesty’s Stationery Office. ©Crown copyright 2012 Licence Number 100011710. All rights reserved

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Marshall Points

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YOUR RACE INFORMATION

CYCLE COURSE Hever Castle Triathlon KEY MILESTONES Hever Castle Triathlon - Bastion

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Please take note of the following key junctions/ points of interest SEE SITE LAYOUT MAP on the cycle course:

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SEE SITE LAYOUT MAP

CAMPSITE

0.5K

CAR PARK

MARSHAL POINT 2

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This is a sharp left hand turn approached at decent speed. There is a traffic management marshal there who will hold traffic for you on a STOP/GO board – please control your speed and do not swing into the opposite lane as you turn the corner.

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MARSHAL POINT 3

Again traffic will be controlled with STOP/GO signs but please exercise caution and make sure that you follow the same route for the second lap and do not accidentally follow any Olympic Distance competitors around the shorter distance 20K loop.

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2.7K 4 This is a right hand turn at a junction.

CAR PARK

CAMPSITE

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4K

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MARSHAL POINT 6

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This is a sharp left hand turn at a junction called Cowden Pound directly opposite a famous local pub called the Queen’s Arms.

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8K MARSHAL POINT 8

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This is an offset cross-roads where you will turn left initially, cycle for 30 yards and then turn right across the busy A264. The road will be traffic controlled with STOP/ GO signs but please be vigilant as this is a fast piece of a road.

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11.3K MARSHAL POINT 9, 10A & 10B

Point 18 is a right turn at a junction after a steep little climb into the village of Hartfield. This will be traffic controlled with STOP/GO signs but again please exercise caution. Points 18a and 18b are road pinch points which will both be traffic marshalled.

Point 18a is not your right of way but 18b is, as you exit the village.

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7b

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MARSHAL POINT 21

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Point 18 is a right hand turn at a junction after a small climb that passes under a railway bridge. It will be traffic controlled with STOP/ GO boards but please exercise caution turning EVENT CONTROL onto the Withyham Road. Point 19 is a mini roundabout. Take care as you approach, particularly as traffic joining from your right may be hidden.

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29.3K MARSHAL POINT 24

This is a right turn off the A264. It will be traffic controlled with STOP/ GO signs but please exercise caution when crossing the carriageway. It immediately follows a sharp left hand 17 turn off the Groombridge Road.

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MARSHAL POINT 26

This is a narrow bridge that crosses the River Medway. It is marshalled and it is your right of way but be careful of speeding and unsighted motorists coming in the opposite direction over the bridge!

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on - Bastion, Gauntlet, Duathlon and Aquabi 38.5K 27

MARSHAL POINT 29

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This a right turn just after a small incline onto the 28 B2027 which is the main road between Tonbridge and Edenbridge. Cars travelling East to West are unsighted as they approach the junction due to a small hill about 50 yards from the EVENT CONTROLcontrolled junction. This will be traffic with STOP/ GO boards but please exercise caution.

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Hever Castle Triathlon - Bastion, Ga

41.6K

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MARSHAL POINT 30

A narrow bridge which goes under the railway. As you approach at speed you’ll be faced with a sharp left turn SEE SITE LAYOUT which, if you are going too fast, will MAP throw you into the middle of the road. Traffic coming in the opposite direction often moves into the middle of the road so please be careful!

Marshals on either side of the bridge will wave red warning flags to alert competitors and motorists of the dangers.

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CAMPSITE CAR PARK

EVENT CONT

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YOUR RACE INFORMATION

RUN COURSE

Challenging run routes through the beautiful grounds of the Hever Castle estate and surrounding countryside.

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THE ROUTE

HOW MANY LOOPS AM I DOING?

All competitors, apart from those doing the Aquabike and the swim only races, will run the 10.5km loop.

Aquathlon Middle - 1 lap

Depending on which race you are doing, you will complete between 1 and 4 loops of this route. Aquabikers have a choice of running/ walking a short 300m circuit to give them a Finish across a official line or completing a 4km loop of the estate to give their legs more of a spin.

Marathon - 4 laps

Gauntlet, Aquathlon Long, Half Marathon - 2 laps

Duathlon Long - 2 laps Duathlon Middle - 1 lap then 4K

A large proportion of the run route is off road with many competitors choosing to wear trail or multi-terrain running shoes.

PUBLIC SHARING PARTS OF THE ROUTE

Please exercise caution when running along all sections of the route as there may be other walkers, people on horseback and motorists using the same tracks, bridleways, paths and roads.

LITTER

Competitors must not drop litter out on the course. If caught littering you will be asked to pick it up and deposit in bins provided around the course failure to do so will result in you being disqualified.

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YOUR RACE INFORMATION

RUN COURSE MAP

Castle Run Series, Festival of Endur Hever Castle - Marathon and Half Ma BIG FRONT CAR PARK & CAMPSITE

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RECTORY LANE CAR PARK

Key Marathon/Half Marathon Run Route (10.5km) Run Start Run Finish Water Station Feed Station 1

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Marshall Points

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FEED STATION 2

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rance, arathon

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9 10 Mapping supplied by Maps International.

Based on Ordnance Survey digital map data with the permission of the Controller of Her Majesty’s Stationery Office. © Crown copyright 2020 Licence Number 100011710. All rights reserved.

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Castle Run Series, Festival of 20 Hever Castle Marathon and H RUN COURSE KEY MILESTONES YOUR RACE INFORMATION

BIG FRONT CAR PARK & CAMPSITE

BIG FRONT CAR PARK & CAMPSITE

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Castle 23 Run Series, Festival of Enduran Hever Castle21- Marathon and Half Marat 24 19 0.3K 22 26 25 AN TR

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T2 – MARSHAL PT. 1

G FRONT CAR 23 From Run Out circumnavigate transition K & CAMPSITE and then retrace your steps back to the

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0.7K MARSHAL PT. 1–4

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WATER STATION 2

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Climb gently up RECTORY through the ancient LANE CAR PARK woodland where you will be able to enjoy some shaded 26running for half a 25 kilometre.

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RECTORY 26 LANE CAR PARK

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WATER STATION 2

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gravely road before heading off left into 24 Park Wood.

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Key

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1.2K RECTORY LANE

MARSHAL CAR PARK PT. 4–6

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2 Marathon/Half Marathon Run Route (10.5km) 3 Run Start Run Finish

Run alongside the cycle track for 200 Water Station meters Key on a grassy footpath before Feed Station crossing over the cycle track and taking Marathon/Half Marathon a narrow footpath past the old Walled 1 (10.5km) Marshall Points Route Garden of Run the estate and a row of houses called Thresher’s field.

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FEED STATION 2

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Run Start

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Run Finish Water Station

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LANE RK WATER

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WATER STATION 2 STATION 2

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FEED STATION 2

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MARSHAL PT. 6–7

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You will be running for 500m along a country lane – please keep tucked in to the left hand side of the road.

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FEED 18 FEED STATION 2 STATION 2

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6 6 2.5K 4 4 Marathon MARSHAL PT. 7–8 & FEED STATION 1 urance, 5km) Run along a shaded bridle path for 700m – Marathon this used to be the old coach road between

FEED FEED 81 STATION STATION 1

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Penshurst and Hever and is supposedly haunted. At the end of this track you will arrive at Feed Station 1.

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4.4K MARSHAL PT. 8–11

50m before entering the hamlet of Hill 15Hoath you will turn right and head uphill, through the horse WATER rider’s cross country course and then onto a public STATION 1 footpath and the high point of the run course. From here run through some more ancient woodland 9 called Sliders (tricky footing when wet!), alongside 9 14 a farmer’s wheat field and into Hill Hoath.

5.3K

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MARSHAL PT. 11–13

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farmer’s fields and then the Chiddingstone Recreation Ground on your right hand side.

Descending gently on a public footpath you will 6then pass the Rectory on your left hand side.

FEED STATION 1

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15 5.6K al of Endurance, MARSHAL PT. 13–14 nd Here Half Marathon you will emerge from a public footpath

WATER STATION 1

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and turn left along Chiddingstone High Street.

Keep to the left of the cones that will lead you down to the feed station and the East gates of Chiddingstone Castle. Please be careful of walkers and motorists in the High Street. 16

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Festival of Endurance, 18 17 D hon and Half Marathon 6K N2

19 MARSHAL PT. 14–15 & WATER STATION 1

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WATER e Run Series, Festival of Endurance, 12 STATION 1 Castle - Marathon and Half Marathon

You 6 will enter the grounds of Chiddingstone Castle and immediately after the Water 11 FEED the 8 small Station descend on a path towards STATION 1 lake. Cross the narrow bridge and then climb uphill to the front of Chiddingstone Castle itself leaving the grounds by way of the front gates.

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MARSHAL PT. 18 15–16

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WATER STATION

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FEED These are2 the western gates of Chiddingstone STATION

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Castle and you will turn left once you have 19 passed through them. It will be marshalled but 6 beware you are now back on the public road for the next 200m. Turn right just after the FEED 8 STATION 1 Castle Orangery you will pass on your left.

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FEED STATION 2

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Run across the horse cross-country 7 6 course 2 (don’t worry no horses this weekend) beforeregaining the public road.

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Mapping supplied by Maps Inter Based on Ordnance Survey digital ma permission of the Controller of Her Majesty 12 © Crown copyright 2020 Licence 11 Number 10001

FEED STATION 2

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WATER STATION 2

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MARSHAL PT. 18 – FEED STATION 2

26 wits about you here as there Keep your may be other cyclist returning onto the estate. Cross the road with care and then 1 2 after another 50 yards and a right turn towards Park Wood you will find Feed Station 2.

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Castle Run Series, FEED Festival of End 18 STATION 2 5 Hever Castle Marathon and Half M RY LANE PARK 6 Castle 7.8K & 9K 4 Hever C FEED STATION 2 – MARSHAL PT. 21 BIG FRONT CAR PARK down & CAMPSITE Head the hill through Park Wood towards the eastern end of Hever Lake. Watch your footwork as your emerge from the wood!

Nearly there! Just watch out for small children and other members of the public hanging out 21 by the 22 Water Maze and nearby bridge.

10K

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BIG FRONT CAR

BIG FRONT CAR PARK & CAMPSITE

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7 Castle Run Series, Hever Castle - Mara 21 WATER STATION 2

shop and restaurant and then a& tarmac PARK CAMPSITE 26 along 25 path with the castle in full view on your left.

When the path turns to gravel start heading 1 at a grassy uphill quite steeply before arriving 2 mown path at the top of the hill.

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23 f Marathon MARSHAL PT. 21–25 0.5km) Run24behind the old squash court, then the gift

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RECTORY LANE 10.5K CAR PARK

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MARSHAL PT. 25 TO TRANSITION

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You will see the Finish line chute to the 24 right of you as you come bowling down hill on a grassy estate track. Continue straight on25 for your 2nd, 3rd and 4th laps where you will be directed around Transition. As you circumnavigate transition you will come across Water Station 2.

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YOUR RACE INFORMATION

TIMING & TRACKING Timing chips will be used on this race to help participants see their time, organisers see whereabouts and supporters to follow their athlete.

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ELECTRONIC TIMING CHIP

You will be timed during the race using electronic chip timing technology, which will be given to you at registration.

The ankle-worn timing chip needs to be secured on your left ankle.

Throughout the course you will pass over a series of mats that record your chip’s signal and update the central timing computer. This will be used to give you your split timings on all sections of the course and to ensure that you have completed the required number of laps.

RESULTS

All results will be posted online on the evening of the race.

RETURN YOUR DEVICE

Please make sure you give you ankle chip back at the finish line. Failure to return your chip will result in a fine.

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YOUR RACE INFORMATION

FEED STATIONS

The Castle Race Series will be working with nutrition partners, HIGH5 to provide you with comprehensive food and drink stations.

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ON THE BIKE

ON THE RUN

One feed station will be placed at Black Hill Car Park on the Ashdown Forest (pretty much the highest point on the course) at 18K into the bike route. You will pass this feed station twice, once at 18K and then again on your second lap at 63K. Or at 33K and 93K if you are on the 60K bike route.

There will be 2 feed stations. The 1st feed station will be at 2K at the South East corner of Park Wood.

A 2nd feed station will be placed just inside the Castle gates by The Castle Inn in Chiddingstone High Street. This is 7K into the run.

- Water - HIGH5 Energy Source Isotonic Drink - HIGH5 Energy Gels - HIGH5 Energy Bars - 1/2 Bananas (peeled)

Drinks from these stations will be in cups. Please use the bins provided further along the course for your empties rather than dropping them in the grounds of the Castles.

Drinks from these stations will be handed out in bike specific drink bottles. Each station will be followed by a large container ready to catch your empty bottles or litter.

Additionally there will be a water station at 4.3K at Stock Woods.

There will be a second water station at 10.5K at the end of the lap.

Each feed station will have a team of volunteers, and both will have an In addition there will be a further feed identical selection of food and drink station just after the re-entry point available for you as per the bike feed to the castle which you will only pass station including the following: if you are doing a second lap. For Aquabikers on the 60K route this - Water feed station will appear at 33K and - HIGH5 Energy Source Isotonic Drink then again at 93K. - HIGH5 Energy Gels - HIGH5 Energy Bars The team of volunteers will have a - 1/2 Bananas (peeled) selection of food and drink available - Coco Cola (flat) for you including the following: - Sweets (varies)

Litter catchment area

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Litter catchment area

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IDE

GU N O TI TRI U N UR O Y

Getting your nutrition right can make all the difference to getting across the finish line and having an enjoyable race. HIGH5 is the on course sports nutrition at the Castle Triathlon Series, so here’s a guide to help you plan your nutrition strategy for the race.

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Fuel for the Gauntlet

Staying hydrated

Carbohydrate is your high-energy fuel for endurance events. It will help you go faster and further. Unfortunately, you only have a limited amount stored in your body and it’s depleted after less than two hours of swimming, cycling or running. Carbohydrate re-fuelling will substantially extend your endurance by providing the extra energy you need. You’ll enjoy your event more and feel stronger, particularly later on. You can consume energy bars, gels and drinks for carbohydrate.

You lose fluids and electrolytes when you sweat. If you don’t replace these, then you become dehydrated which can really affect your performance. Sport drinks contain electrolytes to enhance the absorption of water and help you re-hydrate.

Good to know These guidelines are based on the latest science and real world feedback from thousands of athletes to help you perform better and enjoy your race more. Research shows that by simply following these guidelines on the day of an event, athletes were able to maintain their pace 26% longer1. This was compared to their existing brand of nutrition consumed as normal2.

FOR MORE INFORMATION AND TO DISCOVER OUR RANGE, VISIT WWW.HIGHFIVE.CO.UK

BREAKFAST An ideal pre-race breakfast is light and high in carbohydrates with a little bit of protein too. Porridge, toast and rice pudding are good options for carbohydrate. A poached egg or omelette would be a good source of protein.

will need to boost it with gel or bars. If you drink the following amounts of Energy Drink each hour, you can take the number of gels or bars show.

800ml Energy Drink or more: No gel 750ml Energy Drink: 1 x gel sachet or 1/2x Energy Bar per hour 400ml Energy Drink: 2 x gel sachets or 1x Energy Bar per hour

BEFORE THE SWIM Take two Energy Gel sachets with 200-300ml water or ZERO around 15 minutes before the start. This is your fuel for the swim.

DURING THE RUN

Caffeine gives you both a physical and mental boost. When taking part in tough sport events like a middle distance triathlon, it helps to increase your endurance performance and capacity. This means you can go faster than before without any extra training!

The scientific research has shown an effective dose is 3mg caffeine per kg bodyweight for increased endurance performance. Below you can see how much caffeine3 you need to take depending on your body weight and an example of what you could take to get there.

Bodyweight

Amount & source of caffeine

50kg

150mg

550ml Energy Drink Caffeine Hit

60kg

180mg

650ml Energy Drink Caffeine Hit

70kg

210mg

750ml Energy Drink Caffeine Hit

80kg

240mg

500ml Energy Drink Caffeine Hit + 1x Energy Gel Aqua Caffeine Hit

90kg

270mg

750ml Energy Drink Caffeine Hit + 2x Gel Caffeine)

In a middle distance event, take caffeine at the start of the bike leg so that you can benefit from it for the rest of the race.

Your body removes caffeine from your bloodstream over time. Once you have loaded up with caffeine, you should top up with 30mg every hour. Energy Gel Caffeine contains exactly 30mg caffeine per sachet.

DRINKING ON THE BIKE A middle distance triathlon is often won or lost in terms of nutrition during the ride. Start to drink and eat as soon as you have settled down into your rhythm after transition to keep your stores topped up. You might not feel it straight away but it will make a difference later on. How much you can drink on the bike often depends on the weather conditions. In warm or hot conditions, the scientific 2:1 fructose and electrolyte formulation in Energy Drink means that you can drink up to one litre per hour. This will provide fluids, electrolytes and carbohydrate for hydration and energy. If the weather is cool and you drink less, your carbohydrate intake will be less and you

When running, it’s easiest to get your carbohydrate from gel. You can take up to three sachets of Energy Gel per hour. This will give you around 60g of carbohydrate per hour. If you have caffeine loaded, then one gel should be the Caffeine variant to keep you in the caffeine performance zone. Any remaining gel should be standard gel with no caffeine.

To stay hydrated, drink water or ZERO. If you drink coke, then you should reduce your gel intake by one for every 400ml that you drink, starting with the caffeine gel. In hot conditions you might also want to take some salt tablets as these are easy to carry and gels do not contain a high level of electrolytes.

WHEN YOU FINISH When we exercise our muscles become energy depleted and break down.

In a tough triathlon, you really push your body to the limit so expect soreness and stiffness afterwards. Consuming protein and carbohydrate afterwards help to replenish your muscle energy stores and kick start the repair and recovery process.

Drink 400ml Recovery Drink as soon as you finish. This contains a unique blend of whey protein isolate and carbohydrate. It gives you the time to have a shower and relax a bit before eating a balanced meal one to two hours later.

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LAB I A V A

OUR C N O

ENERGY DRINK • 2:1 Fructose and electrolyte sports drink • For endurance performance and hydration ZERO • Zero sugar electrolyte sports drink • For hydration ENERGY GEL • Use for an instant energy boost • Real fruit juice for a light refreshing taste

1.Independent test based on Cycling. 2.For more details see http://highfive.co.uk/research-and-development/go-further. html. 3. We do not recommend caffeine for children and pregnant or breast feeding women.

CAFFEINE

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YOUR RACE INFORMATION

PRIZE MONEY & REWARDS

PRIZES, AGE GROUPS & PRIZE GIVING

GAUNTLET COMPETITORS WILL RECEIVE

– Castle Race Series Medal.

For Gauntlet There will be cash prizes and trophies – Bespoke Gauntlet technical t-shirt. for Open category podium places.

– A well-earned warm meal on There will be trophies and prizes for completion of the race. (This Age Groupers. can be claimed by entering the Gauntlet competitor’s marquee For all other races and presenting the wristband The Open category podiums winners worn during the race). will receive a trophy and prizes.

– A free massage from one of our masseurs.

– The opportunity to shower in the campsite showers.

£300 £100

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£50

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CONNECT & CONTACT

FOR MORE INFORMATION

We look forward to seeing you on race day and wish you luck for your final preparations.

If you need further infomation please visit our website: castleraceseries.com

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