Castle Howard Gauntlet 2023

COURSE GUIDE

CASTLE HOWARD GAUNTLET 2023

“Great organisation with very experienced crew and well briefed volunteers who were enthusiastic and helpful.”

Peter N

“Really impressed. Great pre race info. Slick on the day registration. Swim was really enjoyable. Will certainly be back and recommending.”

DP

Dear Competitor,

Signed up or thinking of signing up to this immense challenge? This guide will provide you with all the information you need about The Gauntlet at Castle Howard.

This race is named after three epic references, the protective glove used as a form of armour during historical battles and the two idioms ‘running the gauntlet’ (to run between two rows of adversaries) and ‘throwing down the gauntlet’ (challengeing someone to mortal combat).

Our goal is to ensure you have the best race experience possible and for your loved ones to have a great time supporting you along the route and celebrating with you in our festival village. We want you all to soak up the atmosphere, see the sights and make the castle grounds and the stunning surrounding countryside your playground for the day.

We wish you all the best for your training and pre-race preparations and we look forward to seeing you at the start line for a race to remember.

Brian Adcock Race Director

YOUR RACE INFORMATION

RACE INFORMATION

SWIM COURSE

The Gauntlet Howardian swim course is a 900m loop in the Great Lake (plus 100m from the loop to the swim exit). The Castle plays backdrop to the start of a thrilling swim first thing on the Sunday morning.

Race Director, Brian Adcock will record an online briefing prior to race day which will be shared on the Event Information page on our website. This short online video will detail course and safety details. If you are in a relay team, please ensure every member of your team has watched it.

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.

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

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.

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 standard distance races. 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!

RELAY TEAMS

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

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

RESPECT FOR ALL

Please respect all other competitors, event staff and members of the public as you race.

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 a single feed station out on the bike course which competitors will pass twice. Please see the nutrition page for more detail.

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)

Standard Duathlon Run Route (2nd lap) (6.5km)

Swim Start

Swim Finish

Bouys

Feed Station

Marshall Points

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CYCLE COURSE OVERVIEW

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.

SLINGSBY BANK

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.

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

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

SECOND LAP

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.

FARLINGTON & SHERRIFF HUTTON

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.

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

44 & 44.8K

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

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

RESPECT FOR ALL

Please respect all other competitors, event staff and members of the public as you race.

LITTER

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

RUN COURSE OVERVIEW

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

BOG HALL & SPRING WOOD

After another 400m you will arrive at a farm complex called Bog Hall. Continue straight on here and follow the track which becomes a path in a north easterly direction towards an escarpment called Spring Wood. Contour along the edge of the lower part of the wood into the corner of the field to what is called the Alamo Trekking Centre on OS Maps (not much evidence of trekking going). From here head south and then south west on a bridle track called Thackadale Lane. At this point look back towards the castle over your right shoulder and you will see the colossal structure of the Howard family mausoleum on the hill towering above you.

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 Howard. The next K sees you winding up a series of levels into the formal gardens. You will pass to the north of the iridescent South Lake and then around the manicured south lawn and famous Atlas Fountain. Another 300m and you will head up the cruel incline to the top of Ray Wood and the small reservoir that provided the castle with its mains water pressure in its early years. A canter down a cherry tree lined slope will see you back adjacent to the castle itself with a tempting view of the finish line straight ahead. At the bottom pass through stone gates and then turn immediately right on a metaled estate road to begin your second lap. Next time round start your sprint finish from this point!

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

Please take note of the following 7 key junctions/points of interest on the run course

FEED STATIONS

The Castle Race Series will be working with fuelling partner, Precision Fuel & Hydration to provide you with comprehensive food and drink stations.

ON THE BIKE

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 the following:

– PF 30 Energy Gels

– PF 30 Energy Chews

– Half bananas

– Pre-mixed bottles of water

– Pre-mixed bottles PH 1000 electrolyte drink

Please note that the feed station will also be used by standard distance competitors.

ON THE RUN

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.

A team of volunteers will have a selection of food and drink available for you including the following:

– PF 30 Energy Gels

– PF 30 Energy Chews

– Half bananas

– Pre-mixed bottles of water

– Pre-mixed bottles PH 1000

electrolyte drink

- Jelly Babies (or similar)

- Flat coca-cola (or equivalent)

On your run you will be joined by competitors from the standard distance races 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.

There are two additional water stations on the run route.

FUELLING & HYDRATION GUIDE THE GAUNTLET

Failing to fuel and hydrate appropriately is a leading cause of underperformance in long distance triathlons.

Your plan should focus on ensuring that you take in enough carbohydrate, fluid and sodium to fuel the work required and keep you hydrated.

BEFORE THE RACE Fuel

What to do

Hydration

What to do

- Your race pack will include a packet of our strongest electrolyte drink, PH 1500

- Mix it into 500ml of water and aim to drink it about ~60-90 mins before your swim start

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- This is known as ‘preloading’ and it can significantly improve your performance

- Finish your drink ~45 mins before you start to allow your gut to absorb it

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- Aim to carb load in the day or two before your event, to top off your stored energy (glycogen) levels

- Eat an energy gel in the final 15 mins or so before you start. This'll provide additional fuel to be utilised in the early stages and increase your focus and energy levels

Why?

- Carb-loading is a well-known tactic used by endurance athletes

- Think of your glycogen stores as the fuel you have in the tank before a long journey. The more you start with, the longer you can keep going before you need to top-up

- Simple carbs taken in the last 15 mins will hit your bloodstream around the start of the race, increasing energy availability just as energy use is ramping up in your body

- Drink the electrolytes in water you’d have drunk anyway so you don’t overdo it

- DON’T just drink lots of water before a race! You can end up diluting your blood sodium levels, increasing the risk of a race-ruining condition called hyponatremia (low blood sodium levels)

Why?

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- It’ll boost your blood volume, a proven way to enhance performance during intense exercise, especially in the heat

- It’ll help your cardiovascular system cool you down and deliver oxygen to your working muscles. This reduces fatigue and enables you to maintain your performance for longer

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- PH 1500 electrolyte drink is a very effective preloader as it contains 3x more sodium than typical sports drinks

- Preloading may also help you avoid cramp, which can be triggered by sodium depletion

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DURING THE RACE

The bike section offers a great opportunity to fuel and hydrate proactively in order to set up a strong run as most athletes find it easier to eat and drink on the bike than when they’re running.

For this reason it's common, and considered good practice, to ‘front load’ the ride with a higher hydration and energy intake than you aim for on the run.

Fuel

What fuel is available at the feed stations?

- PF 30 Energy Gels. Each gel contains 30g of carbohydrate

- A selection of food and drink such as bananas (cut into thirds, about 9g of carb oper third), flat coca-cola (about 10g of carb per 100ml) and jelly babies (or similar, about 5g of carb per sweet)

What to do

- Use our Quick Carb Calculator to get an idea of how much carbohydrate you'll need per hour to perform at your best

- Many athletes racing The Gauntlet will benefit from higher intakes of 60 to 90 grams of carbohydrate per hour, perhaps even more than 90g, as long as the amount consumed doesn’t cause stomach problems

- An hourly intake of ~60-90+ grams per hour is not something all athletes can achieve immediately and it can take a bit of time to build up to this rate of consumption, especially if you’ve been prone to suffering from GI issues in the past

Why?

- When it comes to powering high intensity endurance exercise, carbohydrate is the main source of fuel used by your body

- Glycogen (stored carbohydrate) is a finite resource. 90-120 minutes of hard activity will generally deplete your stores enough to significantly compromise your performance. So, at some point, taking in carbs is necessary to maintain a high level of performance

Pro tips

- Time your intake of fuel on the bike to coincide with straight stretches of road or on a gentle downhill. This makes it easier to eat comfortably

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- If you prefer liquid calories on the bike, consider using PF 30 Energy Drink Mix in your bike bottles. It contains 30g of carb and 500mg of sodium per 500ml serving, so can provide some or all of your carb requirements, depending on the total amount that you drink

- Carry your own fuel on the run if possible. Gels/chews weigh very little and this approach allows you to use some you’ve properly tested in training. It also means you won’t accidentally miss picking one at a busy feed station and can eat them whenever you like

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- The higher the amount of carbohydrate you’re aiming to ingest, the more crucial ‘training your gut’ in the lead up to your race becomes

- Generally speaking, the more energy you can consume in the early stages of the run, the stronger you’ll be able to finish, so don’t restrict your carb intake if you’re tolerating it well

Hydration

What hydration products are available at the feed stations?

- PH 1000, a low-carb electrolyte drink containing 1,000mg of sodium per litre (~2x the sodium found in typical sports drinks)

- Water

What to do

- A middle distance race is too long to go without drinking, so you’re going to need to be knocking back a reasonable amount of fluids and electrolytes during the ride/run

- The aim is to try to avoid under-drinking to the point that dehydration hampers your performance, whilst avoiding over-drinking, which can lead to hyponatremia (low blood sodium levels)

- Your fluid/electrolyte intake on the bike needs to be adequate enough to set up a good run, not just to survive the ride!

- Most athletes will need to take in between 500ml and 1L per hour during The Gauntlet. The exact amount depends on the conditions, your own sweat rate and past experiences

- Most athletes find they can take in less fluid per hour on the run than they can on the bike, which should give you an idea of the kind of volumes you might be able to tolerate

- Experimenting within these guidelines, whilst learning to listen to your body, is the best way to work out how much you need to drink during a race

- On the day, factors such as your pace and the weather will influence what you actually need and you should adjust your intake according to how you feel as the race unfolds

Why

- Taking on board an appropriate amount of fluid and electrolytes is essential to maintaining your blood volume and supporting the cardiovascular effort you’ll be putting in

https://www.sciencedaily.com/releases/2015/03/150304075220.htm

- A 2015 study found that athletes who adequately replaced the sodium lost in their sweat finished a middle distance triathlon an average of 26 minutes faster than those who didn’t

- As well as maintaining fluid balance, sodium plays an important role in the absorption of nutrients in the gut, maintaining cognitive function, nerve impulse transmission and in muscle contraction.

- Hydration is, of course, particularly important during longer events, when your net sweat losses can really mount up. That's especially the case if it'll be hot on the day

Pro tips

- Drinking from cups at feed stations can make it tricky to work out exactly how much fluid you’re consuming. As a rough guide, half a standard paper cup will give you ~100ml of water

- Squeeze aid station cups across the top to form a slit to pour water out of. This’ll reduce the amount that gets spilled

- It’s often faster overall to walk a few paces through feed stations to ensure you get enough fluids on board, rather than trying to drink from cups whilst running at full speed

- Consider carrying some blister-packed Electrolyte Capsules in case you run out of sports drink during the latter stages of the bike or run. Swallowing 2 capsules per 500ml of water you consume would deliver the same ratio of electrolytes to fluid as a bottle of PH 1000 from the feed stations

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CHECKLIST FOR ADJUSTING YOUR INTAKE

Signs you may need to drink more include:

- Feeling thirsty/dry mouth

- Heart rate drifting upwards when compared to power output or effort

- Tight, twitchy or crampy muscles Signs you may need to drink less include:

- Feeling bloated

- Feeling water ‘sloshing’ in your stomach

- Peeing too frequently

Signs you may need to increase your energy intake include:

- Hunger

- Attitude or mood deteriorating

- Craving sugar

Signs you may need to decrease your energy intake include:

- Feeling/being sick

- Bloating

- Upset stomach

TRY THE ON-COURSE FUEL/HYDRATION IN TRAINING

"Nothing new on race day" has always been solid advice.

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Grab a Castle Race Series Taster Pack to thoroughly road-test the on-course fuel and hydration before your race.

Don't forget to use the code CASTLE to get 15% off your first order.

QUESTIONS?

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hello@pfandh.com

Book a free one-to-one video call with a fuelling expert at Precision Fuel & Hydration or email hello@pfandh.com

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

Chill out and grab some breakfast in the Retail Village area whilst taking in the stunning grounds.

enjoy the atmosphere at the castle. There will be free bouncy castles, a climbing wall, archery, live bands and much more on offer.

08:00

Watch the swim start of the race and wander along the south bank of the lake to within yards of the swimmers.

08:30 – 09:00

Make your way back to the boathouse so you can watch the front-runners exit the water and then cheer on your competitor on as they emerge from the clear waters of the lake. Watch them run back up to transition where there is a good view from all sides.

12:00 – 14:00

You can watch the run from anywhere you like on the 10.5K route which is entirely within the estate walls. The Castle and immediate surrounds provide the best backdrop for photos but you are welcome to walk any section of the run but please just be careful to stay to the side of the tracks and give way to any competitors on narrow sections.

The lawn directly in front of the castle is a great spot to watch the finishing straight and you are 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 are due to start after lunch and this provides a great spectacle and inspiration for younger children. In addition, more live music will play continuously throughout the afternoon.

PRIZE MONEY & REWARDS

PRIZES, AGE GROUPS & PRIZE GIVING

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

There will also be Age Group trophies for Seniors (18-39 years), 40+, 50+ and 60+ first places.

The prize giving will take place at approximately 2:00pm in the main event village.

EACH COMPETITOR WILL RECEIVE

– Bespoke Gauntlet technical t-shirt.

– 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.

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