Competitor Guide 2021 by castleraceseries

COMPETITOR GUIDE 2021 ALL RACES

Dear Competitors, Congratulations on signing up for a Castle Race Series event. Whatever race you’re taking on - triathlon, duathlon, aquabike, aquathlon, swim, cycle, run, colour or obstacle you have a challenge ahead of you and one we will reward you for! Our goal is to make your race a truly memorable experience for you as well as your supporters. Our courses are some of the most beautiful in Europe, taking in areas of outstanding beauty and significant historical interest. We want you to soak up the atmosphere, see the sights and make the castle grounds and the stunning surrounding countryside your playground for the day. The castle, pubs, hoteliers, B&B owners, school children and locals are all ready to help you have a great experience. Whether it be in the preparation before the race, enjoying your weekend in the surrounding area or helping your supporters be in the right place at the right time to cheer you on during your race, everyone is here to ensure you have a fantastic weekend.

Brian Adcock Race Director

EVENT 1

EVENT 2

ARCTIC MONKEY

POLAR BEAR

22-24 JA N UA RY

1 9-21 FE B R UA RY

EVENT 5

EVENT 6

CHOLMONDELEY CASTLE

PENSHURST PLACE

1 9-2 0 J U N E

27 JUNE

EVENT 9

EVENT 10

CHATEAU DE CHANTILLY

LOUGH CUTRA CASTLE

2 8-2 9 AU G U S T

11-12 S E P T E M B E R

TRIATHLON

DUATHON

AQUABIKE

AQUATHLO

2021 RACE castleraceseries.com 4

EVENT 3

EVENT 4

MARCH HARE

SPRING CHICKEN

1 9-21 M A R C H

16-1 8 A P R IL

EVENT 7

EVENT 8

HEVER CASTLE

CASTLE HOWARD

FESTIVAL OF ENDURANCE

24-25 J U LY

3-4 J U LY

EVENT 11

EVENT 12

HEVER CASTLE

25-26 S E P T E M B E R

COMMANDO 16-17 O C TO B E R

SWIM

CYCLE

RUN

COLOUR

OBSTACLE

CALENDAR @castleraceseries 5

PRE-RA PREPAR 6

ACE RATION

PRE-RACE PREPARATION

WHEN YOU WILL HEAR FROM US We will be in touch in the run up to your race to make sure you have all the information you need to prepare for and enjoy race day.

3, 2 & 1 MONTH TO GO

MONTHLY EMAILS 3 months out from your event we will be in touch with monthly emails with helpful preparation information.

2 WEEKS TO GO

FULL RACE DETAILS 2 weeks before your event, we will share full race details with you via email and upload them on the event page on our website.

2 WEEKS TO GO

WAVE START TIMES Wave start times will be shared with your via email, so that you know what time your race begins on the day and what time to arrive at the venue. A FEW DAYS TO GO

ON THE DAY CONDITIONS On the day conditions such as water temperature and weather updates will be sent to you via text message shortly before your race.

PRE-RACE PREPARATION

PRE-RACE PREPARATION We have partnered with experts across coaching, nutrition, equipment and recovery to help you get to the start line fully prepared.

EQUIPMENT

COACHING

British Bike Hire Take the hassle out of travelling with a bike and hire one for race day. BBH’s team of mechanics will be on hand for any fitting adjustments, pedal changes or installation of extra parts that you may want.

Tri Training Harder TTH specialise in innovative coaching for individuals and groups. They have created a unique online coaching opportunity for all Castle Race Series athletes and lead our training days.

Scimitar Sports Look the part when you’re training in one of our Castle Race Series t-shirts. Share your photos using #CastleRaceSeries so we can see you in action. Read more

Tri Wetsuit Hire Need to hire a wetsuit? This is really easy, quick and affordable solution for making sure you have a high performance, technical Yonda wetsuit for race day.

NUTRITION

High5 Optimise your performance with High5’s complete product range made from the very best ingredients, tested by scientists in the lab and trialed and used by world-class athletes. High5 nutrition will be available throughout the course so do give it a try before race day! Read more

Yonda Looking to buy a wetsuit? Yonda wetsuits are built with technical neoprene panels, the right balance of flexibility and buoyancy and will aid your swim style. Read more

INSURANCE

Yellow Jersey Make sure you’re covered for any unforeseen circumstances. Yellow Jersey have a number of different options for event day cover, bike damage or theft and reimbursement due to injury.

RECOVERY

Six Physio Get in touch with Six Physio’s team to create a bespoke treatment plan that is aimed at getting you back to what you love doing most... competing! Read more

Active Edge Get stocked up on BeetActive and CherryActive concentrates, the perfect natural pre and post nutrition pairing enjoyed by leading endurance athletes, football, rugby and Olympic teams. Read more

Yoga Tonic Sports yoga for those wanting to be stronger and injury free before and after race day. Run by triathletes, the yoga sessions are specifically geared towards athletes, strengthening the areas needed most. Read more

FUNDRAISING

Macmillan Cancer Support Our events raise money and awareness for Macmillan Cancer Support so that they can deliver vital support for people with cancer. We know they’re hugely appreciative of all donations here. Read more 12

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.

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.

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

RACE D INFORM 18

DAY MATION

RACE DAY INFORMATION

YOUR ARRIVAL SCHEDULE All the information you need when arriving at the venue, signing in and preparing for the start of your race.

ARRIVE As you approach the venue, please follow Castle Race Series signs (not your sat nav) to get to the correct entrance gate and parking. Please allow time for arrival on busy roads, parking and walking to registration.

REGISTRATION & RACE PACK Make your way to the Registration tent where you will receive your race pack.

TRANSITION & BAG DROP Once you have registered you will make your way to set up in transition or check your things into bag drop, then through the event village where you will be able to meet friends and family before going to the start line.

START LINE Make your way towards your designated start line, listen in to the pre-race briefing, deep breaths and go!

KEY DISCIPLINE INFORMATION

TRIATHLON We work with the national governing bodies BTF, TI and F.F.TRI, and host many qualifying races and championship events. We also actively encourage more people into the sport.

Swim Wetsuits will always be advisable but, depending on the water temperature, can be mandatory or forbidden. A wetsuit will not only keep you warm, but may help you swim faster as it provides you with extra buoyancy. Swimmers will be electronically counted into and out of the water for additional safety. Cycle Race bibs should be worn on your back for the cycle leg of your race. Race labels must be attached to the front of the bike and front and back of the helmet. We recommend either a road bike or a hybrid as adult courses go out onto the open road. All cyclists must wear a cycle helmet (British/Irish Safety Standard) and will not be able to leave transition without one properly fastened. Run Adult runs courses start within the castle estate, with some longer runs exploring the local area. Although road running shoes are adequate, adults may want to wear trail shoes (especially if the weather is bad) as much of the routes are off-road. Race numbers must be worn on your front for the run leg of your race.

CHECKLIST

– Race belt – Bike – Cycle helmet – Cycle repair kit – Cycle shoes – Bottled drink – Bike pump – Trisuit/clothing – Socks – Sunglasses – Gloves – Visor/hat – Race licence

RACE PACK

– Race Bib – 3 numbered labels for your equipment – Swim hat – Chip-timing device – Wristbands

Junior Races One adult per child may go through registration and children in the 10 years and under category may be accompanied by one parent in transition. All children will receive a thorough briefing 10 minutes before their wave time. The swim includes boat safety and swimmers with floats, so if a child wishes to rest with them for a minute, they can do so. The bike and run courses are within the castle grounds and are heavily marshaled. There are plenty of opportunities for friends and family to cheer around the course.

Governing Body The country you are racing in will define which governing body are overseeing the race. Please make sure you are familiar with all relevant rules and regualtions before race day by visiting their websites: British Triathlon Triathlon Ireland Federation Francaise de Triathlon Race Licence To compete in your race you must have a valid race licence. Please visit the specific event page on our website and follow the link to buy one: Cholmondely Castle Hever Castle - Festival of Endurance Castle Howard Château de Chantilly

Please stop if you see an injured fellow competitor and find help from the nearest marshal. Please report their number, location and nature of the injury. We know it is a race but your safety and that of your fellow competitors come first. Know the rules Please read the full rules here Drafting If you have signed up for a draft legal race then please see the respective governing body’s page with regard to bike set up. Otherwise, drafting is NOT allowed at any point and will be enforced by both marshals and the motorcycle referees out on the cycle course.

Lough Cutra Castle Hever Castle Water Temperature Please see the table below and take note of the regulations around water temperature for your race day.

Swim Length

Race Etiquette It is the responsibility of all competitors to keep our sport tidy, any littering on the course will result in a disqualification.

Find out more here

Wetsuits Forbidden above

Mandatory below*

Up to 1500m

22°C

14°C

1501 – 3000m

23°C

15°C

3001 – 4000m

24°C

16°C

KEY DISCIPLINE INFORMATION

MULTISPORT Take on a double discipline challenge at five of our castle venues. We’re delighted to host many multisport championship and qualifying races.

Aquathon Swim/Run races begin with a unique openwater experience in a private castle lake and a stunning circumnavigation of the castle estates and surrounding area before crossing the finish line. Aquabike Swim/Cycle races start with a swim in a unique setting of a castle lake, before cycling through some of the UK, Ireland and France’s most stunning rural landscapes. Duathlon Run/Cycle/Run your way around beautiful castle grounds and surrounding landscapes. Begin your race with one of our famous run courses, followed by a cycle leg in stunning countryside, and finish with another shorter run in the Castle grounds to bring you across the finish line. Water Temperature Please see the table below and take note of the regulations around water temperature for your race day.

Swim Length

Wetsuits Forbidden above

Mandatory below*

Up to 1500m

22°C

14°C

1501 – 3000m

23°C

15°C

3001 – 4000m

24°C

16°C

CHECKLIST

– Race belt – Bike – Cycle helmet – Cycle repair kit – Cycle shoes – Bottled drink – Bike pump – Trisuit/clothing – Socks – Sunglasses – Gloves – Visor/hat

RACE PACKS

Aquabike - Race Bib - 3 numbered labels for your equipment - Swim hat - Chip-timing device - Wristbands Aquathlon - Race Bib - Swim hat - Chip-timing device - Wristbands Duathlon - Race Bib - 3 numbered labels for your equipment - Chip-timing device - Wristbands

* When mandatory, the wetsuit must cover at least the torso

TRANSITION Attach your numbered labels from your Race Pack to your kit before entering the transition area. The transition team will check your equipment before you can rack up. Space is limited in transition, boxes are not allowed but a small soft-sided bag is, as long as it does non impede the progress of competitors. There is a bag drop area available for those that need it.

PRACTICE & PLAN

TAKE MINIMAL KIT

VISUALISE YOUR SPOT

Practice jumping on and off your bike, mounting and dismounting in your shoes, what order you will put on your kit - all to help you save seconds or even minutes!

Take only the essentials with you to transition, leave everything you won’t need with family or friends (or at home!). Less fuss, minimal stress = quicker transition.

Transition can often be busy and confusing place on race morning. Look out for something visual near to your kit so it is easier to spot during your race.

WALK THROUGH

SET UP YOUR BIKE

TALC

Familiarise yourself with the path you will take from swim to bike and out, and then from bike to run to help gain those precious seconds.

Make sure your bike is set up in the right gear to start your cycle leg.

A triathlete and multisporters best friend. Use it sparingly on your bike and run shoes to help slip your feet in easier and to reduce the chance of mid-race rubbing.

RELAY TEAMS You can complete our triathlon distances with team mates. Mixed Relay teams complete a leg each of the triathlon and Family Relay teams complete a short triathlon each. Both are great ways to enjoy both competition and camaraderie!

REGISTRATION & RACE PACK

Your team must arrive together and will receive a Race Pack, please check that your numbers match. There will be a timing chip for each member to wear on their left ankle, a wristband for all, a swim hat for the swimmer, a bib number for the runner and three labels for the cyclist.

TRANSITION

When entering transition, tell the marshal you are part of a relay team, you will then be shown to your rack space. Apply your Race Pack items and listen out for your wave call time. Children in the 10 years and under may be accompanied by one parent in transition.

CHANGE OVER

FINISH

All team members must attend a briefing by the water’s edge. Nonswimmers can then return to their rack space, where the change over between team members occurs. Parents of 8-10 year olds, can help take off their wetsuit and lift the bike on and off the rack, but the rest is up to them.

Reunite with your team members at the finish like, take some refreshment and return your timing chips. You can then collect your items from the transition area and enjoy celebrations in our festival village.

KEY DISCIPLINE INFORMATION

SWIM All our events provide a stunning open-water swim opportunity in unique castle lakes.

All our events provide a stunning open water swim opportunity in unique Castle lakes. For swim only races you can choose whether or not you wear a wetsuit. A wetsuit will not only keep you warm, but it may help you swim faster as it provides you with extra buoyancy.

CHECKLIST

– Googles – Towel – Warm clothes for after the race

RACE PACK

Swimmers will be electronically counted into and out of the water for additional safety. Bag Drop If there are items you would like to leave whilst you race, please check them into the bag drop in the event village.

– Chip-timing device – Swim hat – Wristband

SWIMMING TIPS

SWIM SESSIONS

To help build your confidence, swim in safe and controlled environments that are supervised, maybe your local lake or swimming pond. Training with a friend can also help to keep motivated through your swim sessions.

TRAINING AIDS

Using training aids is a great way to train, and target specific areas of your swim. If you need to work on your arm technique, try using a pull buoy to isolate your legs so you can really concentrate on getting your stroke right.

BREATHING

Before you go swimming, do some deep breathing – especially if you’ve had a particularly stressful day. You work better in the water when you’re more relaxed.

GEAR

ON THE DAY

GO WITH THE FLOW

Ensure you are prepared with the right kit for your race, practice with these items and ensure you are comfortable with everything. It may seem obvious but don’t wait to try out any new kit at the race itself!

If you’re not a confident swimmer or this is your first triathlon it’s a good idea to start at the back of the pack for the swim start. This will allow you to ease into your rhythm and avoid the mayhem of the swim start.

You’ve done the training, you know you can swim the distance. If something unexpected goes wrong on the day, try swimming a bit of breaststroke to help you catch your breath a bit, swim three strokes then take a breath, swim one stroke and take a breath and repeat.

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KEY DISCIPLINE INFORMATION

CYCLE 2021 will see the inaugural cycle sportives - 180K and 95K at Hever Castle Festival of Endurance.

The Courses For the 180K and 90K race routes travel from the start at Hever Castle due south up and over the Ashdown Forest to the village of Fletching and the 1st Feed Station on the route. Thereafter both routes continue further south following the line of the River Ouse. Just after Barcombe Mills the route split with the 180K continuing south to the South Downs and the south coast and the 90K heading north towards Uckfield. The 180K route heads briefly into Eastbourne and then north and east out to the High Weald of Kent passing the 2nd feed station at Seven Sisters and the 3rd feed station at its most easterly point in Battle. Both routes rejoin just north of Uckfield and head back up and over the Ashdown Forest, passing the 4th (2nd for the 90k route) feed station at Black Hill Car Park. The final run in passes through the quintessential English villages of Groombridge, Fordcombe, Penshurst and Chiddingstone before arriving back at the front gates of Hever Castle.

CHECKLIST

– Race belt – Bike – Cycle helmet – Cycle repair kit – Cycle shoes – Bottled drink – Bike pump – Socks – Sunglasses – Gloves – 3 numbered labels for your equipment

RACE PACK

– GEO GPS tracker – Bib

Race numbers Please wear your race number (given to you in registration) on your back for your cycle race. Bag Drop If there are items you would like to leave whilst you race, please check them into the bag drop in the event village.

KEY DISCIPLINE INFORMATION

RUN Our stunning off-road runs make for a memorable race experience whether you’re competing in a 5K, 10K, Half Marathon, Marathon or our new ultra running race, The 50 Miler.

The adult courses are fully marshaled and explore the castle grounds. Some longer routes explore the surrounding area on open roads. Race numbers Please wear your race bib (given to you at registration) on your front for your run race.

CHECKLIST

– Race belt – Bottled drink – Socks – Sunglasses – Visor/hat

RACE PACK

– Chip-timing device – Bib – Wristband

RACE DAY INFORMATION

TIMING & RESULTS You will receive a chip-timing device (with the same number as your race bib) to be worn for the duration of the race. This should be placed on your left ankle and must be returned as you exit the finish line.

COLLECTING YOUR CHIP

LOST CHIPS

You will receive a chip-timing device in our race pack when you are in the Registration tent.

We really hope this doesn’t happen as it can be frustrating for you as an athlete and sadly will result in charge to you to replace it. If this does happen, please tell a marshal on the finish line.

FASTENING YOUR CHIP

Your chip-timing device must be put on your left ankle before your start. Please make sure this is secure as we cannot be held responsible for any lost devices and will need to charge to replace these.

DROPPING OFF YOUR CHIP

Please make sure your chip-timing device is handed into a member of our crew at the exit of the finish line area. If for any reason it is lost, or comes off your ankle during your race, please let the timing company know.

GETTING YOUR RESULT

There are a number of ways in which you can receive your results. You will receive a text shortly after your race, you can find them on our website or by going to the results tent in the event village.

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A guide to finding the lesser-spotted Taylor’s beers Whether you’re an avid enthusiast or have more of a general interest in the species, our brewery webshop, timothytaylorshop.co.uk now makes it easy to locate our beers, roaming wild in their natural habitat. You can order all of our bottled varieties, our classic and award-winning Landlord pale ale, our well-balanced

genuine Yorkshire bitter, Boltmaker; Knowle Spring, the full-bodied and refreshing blonde beer; Landlord Dark, the rich yet light dark ale; Hopical Storm a modern dry-hopped pale ale, the aromatic and hoppy Cook Lane IPA, and the dark and warming Poulter’s Porter. And they’ll wing their way to you with free delivery anywhere in the UK.

All for that taste of Taylor’s

POST R CELEBR 44

RACE RATION

POST-RACE INFORMATION

AFTER YOUR RACE

Let the celebrations begin! After you’ve been cheered over the finish line, our team will present you with your medal and you can enjoy the event village.

TIMING & RESULTS

MEDAL PERSONALISATION

Don’t forget to hand in your chiptiming device. You will receive a text message with your result or you can visit the timing tent in the event village. Results will also be shared on our website on the evening of the event.

If you’d like to add your name and time to your medal, we have partnered with iTAB.

OFFICIAL RACE PHOTOGRAPHY

Our official photographers will have captured some great shots of you in action. We will share a link with you so that you can view and purchase these as a lasting memory of your race.

RECOVERY

Take part in a yoga session, enjoy a massage in the event village and celebrate with a drink from Timothy Taylor’s tent.

EVENT VILLAGE

Enjoy the live music, shopping, food and drink and entertainment in our event village.

PRIZE GIVING

If government guidelines allow, there will be a Prize Giving Ceremony for each race distance on the Main Stage. If this is not possible, we will host a Prize Giving after the event via Facebook LIVE.

PODIUM

We position a podium next to the Main Stage so that all athletes can have their moment on the top step. Come along and get your friends to capture your celebration!

MERCHANDISE

Celebrate your victory with one of our venue specific t-shirts showing everyone that you conquered the castle! 47

COLOUR RUN PENSHURST PLACE 27 JUNE 2021 Walk, jog and dance your way through our dye and foam stations and celebrate completing your challenge in our festival village. Click here to find out more

OBSTACLE RACE HEVER CASTLE 16-17 OCTOBER 2021 Our obstacle course races feature some of the toughest obstacles straight out of the Commando test book and recreate the mud, sweat and pain of modern day Royal Marines training. Click here to find out more

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: castletriathlonseries.com