Castle Howard Gauntlet Course Guide by castleraceseries

COURSE GUIDE CASTLE HOWARD THE GAUNTLET

YOUR R INFORM 2

RACE MATION

YOUR RACE INFORMATION

SWIM COURSE

The swim course at the gauntlet is a 900m loop in the Great Lake (plus 100m from the loop to the swim exit).

THE COURSE

Race Director, Brian Adcock will brief all competitors 15 minutes before your start time. If you are in a relay team, please ensure the whole team comes to the briefing. The swim course will take triathletes out in a straight line to the 150m point where they will turn left and swim alongside the lake bank until they reach the 450m buoy which is adjacent to the caravan park. Swimmers will then double back, via a 10m separation buoy and head for a yellow marker buoy that will provide a gate at 850m to avoid the corner being cut. Swimmers will then head for another yellow buoy gate adjacent to the start line. Organisers reserve the right to change the course layout if local conditions require. Swimmers then go back through the start to begin the 2nd of two laps. Swimmers follow the same route for the second lap apart from when they reach the final yellow gate buoy where they will head right, directly towards the swim exit. Swim buoys will be placed at the intervals shown on the map. The swim cut-off will be 75 minutes. 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

the 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. 5

YOUR RACE INFORMATION

CYCLE COURSE

The Gauntlet cycle route will take cyclists on two loops of a 45K course which circumnavigates the Howardian Hills, a designated area of outstanding natural beauty.

JUNCTIONS

RELAY TEAMS

All key junctions will be marshaled but please remember you will be riding on public roads not closed to traffic. It is YOUR responsibility to ride within the provisions of the Highway Code and give way where necessary.

Relay teams must ensure they pass the timing chip between team members during each transition. This must take place adjacent to your bike location on the bike rack.

LITTER OTHER COMPETITORS

Towards the end of your first lap or on the early part of your second lap, you will be joined by other cyclists from the Olympic distance race. They will have different coloured race numbers so please do not be demoralised if you are suddenly overtaken by a bunch of fast moving bicycles with fresh legged riders!

Competitors must not drop litter out on the course. If caught littering you will be disqualified.

CUT OFF TIME

The cut off time for the bike leg is 7 hours after race start, and if you are not back in transition by then, you will not be allowed to continue onto the run section.

FEED STATIONS

There will be feed and water stations out on the bike course. Please see the nutrition page for more detail.

Key

Castle Triathlon Series, Castle Howard Triathlon - Sunday Cycle

Swim Route The Gauntlet (2 laps), Standard, Standard Duathlon & Standard Aquabike Cycle Route (45km) The Gauntlet (2 laps), Standard, Standard Duathlon (1st lap) & Standard Aquathlon Run Route (10.5km)

5 4 6

Standard Duathlon Run Route (2nd lap) (6.5km) Swim Start Swim Finish Bouys Feed Station

7 1

Marshall Points

3 2 1

FEED STATION

16 15 9

SEE SITE LAYOUT MAP

FEED STATION

11 13

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 2014 Licence Number 100011710. All rights reserved.

STARTING THE CYCLE LEG

Once competitors have finished the swim leg, the route to transition is 400m across grass on the north lawn of the castle. The “Bike Out” will be at opposite ends of transition and competitors out of the Castle Howard estate via the main avenue and a metaled estate road.

AT THE END OF THE ESTATE ROAD

At the end of the estate road after approximately 600 metres, you will reach a roundabout and the huge obelisk at the entrance to the castle. You will turn right onto the cycle course and a minor road called the Avenue (which is a beech and lime tree lined 5 mile straight). Once out on the public road, cyclists are reminded that the roads are not closed to traffic and that they must follow the rules of the Highway Code at all times.

couple of K of undulation will see you rewarded with a 5K descent from the village of Brandsby to the village of Stillington.

FARLINGTON & SHERRIFF HUTTON

The first 5K is along the Avenue which has a series of blind summits at the top of ever increasing humps. The last hump takes you up onto what is called the Slingsby Bank which on a clear day affords a great view of the North York Moors. At the end of the Avenue turn left at a traffic managed crossroads in the village of Slingsby and head along a flatish B-road for 3K to Hovingham.

At Stillington turn left and descend for a few hundred metres to the Rover Foss before climbing back up through Marton-In-The-Forest and descending to Farlington at 26.5K. A steady climb of a couple of K will then take you into Sherriff Hutton. Head south downhill out of the village for 1K, turn left onto Goose Lane and continue for 3K before turning left onto Moor Lane for a relatively flat 4K. Pass through the village of Foston before rejoining Mains Lane which is the main access road for Castle Howard. After a steep (category 5) 1K climb up to the impressive war memorial you will hit The Avenue again and have a final rollercoaster cycle back to the front entrance of the estate, via 2 impressive gatehouses and the striking obelisk.

HOVINGHAM ESTATE

SECOND LAP

The next 2K is uphill through the beautiful Hovingham Estate on newly made road before a brief respite and fast decent to the Coulton crossroads and then a 3K ascent to the high point of the course at the top of Black Hill. Both of these climbs are Category 4 in difficulty. A left turn at the top and a

Once the first loop has been completed, cyclists do not re-enter the castle estate but carry on for a second lap. After the second lap cyclists should then turn right at the obelisk roundabout and head back up the estate drive towards transition and the de-mount point.

SLINGSBY BANK

YOUR RACE INFORMATION

CYCLE COURSE KEY MILESTONES

1 Please take note of the following 3 10 key junctions/ points of interest on the cycle course:

0.6K EXIT THE ESTATE / THE OBELISK

As you exit the estate and turn right remember you are on the public road. Listen carefully to the marshal at the junction and you should get an unhindered passage onto The Avenue. Be aware at the start of your second lap you may have cyclists joining you from the right.

2 1 17

5.5K SLINGSBY CROSSROADS

After 5K on the fast and undulating A49 you will need your wits about you as you approach the Slingsby Crossroads. This is a traffic managed junction. You should be able to turn left without hindrance from traffic but please listen to the instructions from the marshals.

416 15

n 9K - Sunday Cycle LEFT AT HOVINGHAM

At just under 9K you will enter the village of Hovingham and you are taking the third left which will take you up through the Hovingham Estate on Park St. Beware sleepy villagers crossing the road to get their Sunday newspapers!

es, Castle Howard Triathlon -

Castle Triathlon Series, Cas 12.5K

COULTON CROSS

At just after 12.5K you are on Park St, beware of the crossroads at the bottom of the hill. You will be travelling quickly at this point.

16K

BLACK HILL

At the top of Black Hill be careful as you turn left onto the B1363 as this is a fast section of road. It will be traffic managed but please listen to the instructions of the marshals who will be controlling the traffic for you at this point.

1 24K

STILLINGTON

Upon entering Stillington village reduce speed to turn left onto Mill Lane. The Feed Station will be located shortly after the village so please be careful to avoid other slow moving or stationary cyclists in the vicinity.

FEED STATION

31K SHERIFF HUTTON

Upon entering the village of Sheriff Hutton you will come to a roundabout where you will turn right and head downhill through the village.

11 40.5K T-JUNCTION AT THE FOOT OF MAINS LANE

At the t-junction turn left but beware of cars coming from the A64 direction, which will be on their way to the event.

13 12

161

43.5K

Mar

WELLBURN CROSSROADS

Beware at this very fast crossroads. You have right of way but there will be cyclists on the Olympic distance route joining from the left.

15 2

44 & 44.8K GATEHOUSES

Take care at both Gatehouses which have single track entrances. Both are traffic managed but please listen to the instruction of the marshals.

16 14 15

Ma Based o 13

YOUR RACE INFORMATION

RUN COURSE

After competitors leave T2 you will begin the run course, which consists of two loops of a 10.5km route totaling 21km.

THE ROUTE

A large proportion of the run route is on estate tracks and paths and many competitors choose to wear trail running shoes for the extra grip they afford.

PUBLIC SHARING PARTS OF THE ROUTE

Although the route is entirely on the estate, 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.

CUT OFF TIME

Runners who have not started their 2nd lap 8 hrs 30 mins after race start will not be allowed to head out around the 10.5km loop for a second time but will instead be directed down the finishing chute. The overall cut off time is 10 hours

LITTER

Competitors must not drop litter out on the course. If caught littering you will be disqualified.

Castle Triathlon Series, Castle Howard Triathlon - Sunday, Adult Run Routes

5 WATER STATION 1

2 SWIM START

ENTRY TO CAR PARK OFF SLINGSBY ROAD

TRIATHLON CAR PARK

WATER STATION

SWIM FINISH

1 RETAIL/ CONCESSIONS

FINISH

REGISTRATION TOILETS

ION

SIT

INFORMATION

TRAN

EVENT CONTROL

20 7a

FIRST AID

13 6

17 12

WATER STATION 2

Key

FEED STATION

Swim Route Swim to Transition Route Cycle Route in Cycle Route out The Gauntlet (2 laps), Standard, Duathlon (1st lap) & Standard Aquathlon Run Route (10.5km) Standard Duathlon Run Route (6.5km) Swim Start

Swim Finish Bouys Water Station Feed Station

LEAVING TRANSITION

After exiting transition competitors retrace their steps downhill across the north lawn towards the swim exit. At the bottom of the hill bear right onto an estate bridle track that circumnavigates Ray Wood. At the end of Ray Wood continue straight on. The Olympic distance competitors will turn right here onto their shorter 5K course so don’t be tempted to follow them!

farm buildings before turning left into Pretty Wood. Pretty Wood will afford you views of the gardens that are little seen including the stunning Pyramid and curious Statue of the Four Faces.

SOUTH OF THE CASTLE

At 8K you hit the metaled road again and head north across a field towards New River Bridge from where you will catch your first glimpse of the south of Castle BOG HALL & SPRING WOOD Howard. The next K sees you winding up a series of levels into the formal After another 400m you will arrive gardens. You will pass to the north of at a farm complex called Bog Hall. the iridescent South Lake and then Continue straight on here and follow around the manicured south lawn the track which becomes a path in and famous Atlas Fountain. Another a north easterly direction towards 300m and you will head up the cruel an escarpment called Spring Wood. incline to the top of Ray Wood and Contour along the edge of the lower the small reservoir that provided the part of the wood into the corner of castle with its mains water pressure the field to what is called the Alamo in its early years. A canter down a Trekking Centre on OS Maps (not cherry tree lined slope will see you much evidence of trekking going). back adjacent to the castle itself From here head south and then with a tempting view of the finish south west on a bridle track called line straight ahead. At the bottom Thackadale Lane. At this point look pass through stone gates and then back towards the castle over your turn immediately right on a metaled right shoulder and you will see the estate road to begin your second lap. colossal structure of the Howard Next time round start your sprint family mausoleum on the hill towering finish from this point! above you.

PRETTY WOOD

After turning right and running along the edge of a field you will join a metaled road that descends into a little sheltered bowl/spinney with 17

YOUR RACE INFORMATION

Triathlon Series, Castle Howard Triathlon - Sunday, Adult

RUN COURSE KEY MILESTONES

1K RAY WOOD

SWIM START O CAR After PARK 1K you will emerge from the canopy of

GSBY ROAD

Wood and you must continue straight. ries,Ray Castle Howard Triathlon - Sunday, Adult Run Routes

IATHLON AR PARK

WATER STATION

SWIM FINISH

1.5K L/ CONCESSIONS

FINISH

BOG HALL REGISTRATION

Be aware of farm vehicles in and around TOILETS ION Bog Hall and listen carefully to the marshals’ NSIT 21 TRA directions as there is a bit of a rabbit warren INFORMATION 2 of tracks and buildings. SWIM START

EVENT CONTROL

FINISH Take care in and around the water station as 20taking their time, there will be competitors some walking and some stationary. Take the public footpath that has been routed around ION IT NS 21 TRA 19 the old trekking centre which is now a house. FIRST AID

19 14

4 15

WATER STATION & 17 1 THE ALAMO TREKKING CENTRE

18 18 VENT NTROL

FIRST AID

WATER STATION

SWIM FINISH

5 WATER STATION 1

WATE STATION

2 SWIM START

ENTRY TO CAR PARK WATER OFF 12SLINGSBY ROAD STATION 2

WATER STATION

TRIATHLON SWIM FINISH FEED STATION IN PRETTY WOOD CAR PARK

Castle Triathlon Series, Castle Howard Triathlon - Sund

Having left the metaled road, climb steadily along a woodland track to the 1 Feed Station. Beware of stationary and 7b RETAIL/ CONCESSIONS FINISH slow moving competitors in the vicinity. 20

FEED STATION

REGISTRATION

TOILETS INFORMATION

N SITIO

TRA

8 – 8.5K

EVENT STEPPED PONDS CONTROL

FIRST AID

Castle Triathlon Series, Castle Howard Tr SWIM START

ENTRY TO CAR PARK OFF SLINGSBY ROAD

From New River Bridge up to South Lake be careful of your footing as you climb up steeply 16 banked “steps” to access the different levelsSWIM FINISH TRIATHLON CAR PARK 17 of the formal gardens.

WATER STATION

1 RETAIL/ CONCESSIONS REGISTRATION

8.5 – 9.5K

FINISH

TOILETS INFORMATION

ION

NSIT

TRA

SOUTH LAWNS & FORMAL GARDEN EVENT enterCONTROL the

Having passed South Lake you will manicured gardens of the south ENTRY lawn. TO CARThe PARK OFF SLINGSBY ROAD route winds its way along tracks and you must be wary of day dreaming Castle Howard visitors who are not expecting your rapid Swim Route arrival! TRIATHLON

Swim to Transition Route Cycle Route in

10K Cycle Route out

CAR PARK

WA STA

SWIM FINISH

1 RETAIL/ CONCESSIONS

REGISTRATION (1st lap)skirt & Standard ClimbDuathlon the steep gradient, the edge of the reservoir and Aquathlon Run Route (10.5km) TOILETS negotiate a steep decent on rough ground through a cherry ION Key NSIT tree lined grassyDuathlon path towards the finish chute. Pass through TRA Standard a set Run of stone gates and then, on yourSwim first Route lap, INFORMATION turn right and Route (6.5km) head down hill on the tarmac estate road the original Swimtotorejoin Transition Route routeSwim at the corner 2nd lap carry Start of Ray Wood. On your Cycle Route in 18 straight on past the northern facade of the house and the EVENT Finish Cycle Route out CONTROL FinishSwim Line will hove into view.

Water Station

RAYThe WOOD RESERVOIR Gauntlet (2 laps), Standard,

Bouys

FIRST AID

WAT STATIO

The Gauntlet (2 laps), Standard, Duathlon (1st lap) & Standard Aquathlon Run Route (10.5km)

10 FINISH

21 FIRST AID

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.

ON THE BIKE

ON THE RUN

The feed station will be preceded by a large container ready to catch your empty water bottles or litter. There will also be a large container approximately 50m after the aid station. The first and only feed station will be placed at Stillington at 24k on the bike route. You will pass the feed station twice, once each on each lap. A team of volunteers will have a selection of food and drink available for you including half bananas, HIGH5 energy bars, HIGH5 gels and preprepared bottles of water and pre-mixed HIGH5 isotonic energy source drink. Please note that the feed station will also be used by Olympic distance competitors.

A feed station will be placed at 5k into the run. You will therefore pass this twice, once at 5k and again at 15k on your second lap. The team of volunteers will have an identical selection of food and drink available for you as per the bike feed station, including half bananas, HIGH5 energy gels, HIGH5 gels, preprepared bottles of water and premixed HIGH5 isotonic energy drink. In addition, will provide jelly babies (or similar). On your run you will be joined by competitors from the Olympic distance race that have departed after your race start time. Do not be put off by fresh legged runners overtaking you (they will have different colour numbers on their tops) and keep following the green signs for the run route.

Litter catchment area

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

YOUR RACE INFORMATION

SPECTATORS VIEW Many of you will be bringing spectators to watch your herculean efforts. This is our recommendation for your supporters, based on a 6 hour race completion time.

07:30

enjoy the atmosphere at the castle. There will be free bouncy castles, a Chill out and grab some breakfast in climbing wall, archery, live bands and the Retail Village area whilst taking in much more on offer. the stunning grounds.

08:00

12:00 – 14:00

You can watch the run from Watch the swim start of the race and anywhere you like on the 10.5K route wander along the south bank of the which is entirely within the estate lake to within yards of the swimmers. walls. The Castle and immediate surrounds provide the best backdrop for photos but you are welcome 08:30 – 09:00 to walk any section of the run but Make your way back to the please just be careful to stay to the boathouse so you can watch the side of the tracks and give way to front-runners exit the water and then any competitors on narrow sections. cheer on your competitor on as they emerge from the clear waters of The lawn directly in front of the the lake. Watch them run back up to castle is a great spot to watch transition where there is a good view the finishing straight and you are from all sides. welcome to run the last 100 yards with your competitor, particularly if you have young kids! 09:00 – 12:00

Make your way out onto the cycle course in your car and find a spot to park up and watch the race. You will get stunning views at 4K from the top of Slingsby Bank, the water station at 9K is on the edge of the beautiful Hovingham estate. Black Hill at 16K provides great views over the Ouse River Valley and any of the villages on route will be lively and interesting places to watch the race from. The Category 5 climb at just after 40K is also a good spot for some much needed roadside support! Alternatively, particularly if you have small children, stay and

14:00

The prize giving ceremony is scheduled for this time directly in front of the castle and adjacent to the finish line.

14:45 – 17:00

The children’s races start at 15:00 and this provides a great spectacle and inspiration for younger children. In addition, more live music will play continuously throughout the afternoon.

YOUR RACE INFORMATION

PRIZE MONEY & REWARDS

PRIZES, AGE GROUPS & PRIZE GIVING

EACH COMPETITOR WILL RECEIVE

The open category podium winners will receive a trophy along with prize money with each winning male and female receiving the amounts shown below.

– Bespoke Gauntlet technical t-shirt.

There will also be Age Group trophies for 40+, 50+ and 60+ first places along with prizes for all positions. The prize giving will take place at approximately 2:00pm in the main event village.

– A well-earned warm meal on completion of the race. (This can be claimed by entering the Gauntlet competitor’s marquee and presenting the wristband worn during the race). – A free massage from one of our masseurs. – The opportunity to shower in the campsite showers. – Bespoke medal.

£300 £150

£50

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