Château de Chantilly Gauntlet Guide 2022 by castleraceseries

COURSE GUIDE CHATEAU DE CHANTILLY GAUNTLET 2022

YOUR R INFORM 2

RACE MATION

YOUR RACE INFORMATION

SWIM COURSE

The course is a 1.9km loop. The start and finish will be at the Grand Canal entrance in front of the Chateau.

Château de Chantilly Swim

1350m

1250m

950m

450m

150m 100m 50m

550m

THE COURSE

The course is a 1.9km loop. The start and finish will be at the Grand Canal entrance in front of the Chateau. Race Director, Brian Adcock will record an online briefing prior to race day which will be shared on the Competitor 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. The exit point will be via the ramp at centre of the Grand Canal. The swim cut off will be 75 minutes. Safety is at the heart of the event – we have safety boats/ crafts 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 manually and electronically counted into and out of the water for additional safety.

YOUR RACE INFORMATION

CYCLE COURSE

The cycle route is a 2 lap course departing and arriving back at the Chateau.

THE COURSE

The route will take cyclists on a two lap course. After repeating the second loop cyclists should then return to transition. The code of the road applies and FF Tri referees will apply penalties to anyone not respecting it. The roads are not closed to traffic and drafting is not permitted.

CUT OFF TIME

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

FEED STATIONS

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

LITTER

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

YOUR RACE INFORMATION

CYCLE COURSE KEY MILESTONES The cycle route circumnavigates the arrow straight bridleways of the Foret de Chantilly.

POINT RELAIS

Castle Triathlon Series, Chateau de Chantilly Triathlon Le Gantelet et le Chantilly Races - Dimanche

POINT RELAIS

POINT RELAIS POINT RELAIS

POINT RELAIS

VOIR LE SITE SUIVANT POUR CONSULTER LA CARTE DU PARCOURS

POINT RELAIS

Key Circuit vélo - Le Gantelet et Le Chantilly (45km) Circuit course à pied - Le Gantelet et Le Chantilly (10km) Circuit course à pied - Le Gantelet 2eme tour (1km) Circuit natation Aire de Transition

POINT RELAIS

Parking du Triathlon Départ de l'épreuve Arrivée de la course Bouées Poste de ravitaillement Point Relais (Bénévoles)

0.6K AVILLY ST LEONARD

There is allocated space for the exit and return to Chateau de Chantilly with a deviation for cars set-up.

6-10K VILLE DE SENLIS

You will encounter general traffic in the city Senlis. There will be marshaling and support from the National Gendarmerie and the Municipal Police.

14K MONT L’EVEQUE

At the roundabout cross the N330. National Gendarmerie and volunteers will be providing traffic marshaling.

18K FONTAINE-CHAALIS

Please be aware this is a paved area.

21K N330

Cross the N330. Manage by the National Gendarmerie, please slow down when arriving at the intersection.

29-30K PLAILLY

Narrow roads, please be careful.

35K LA CHAPELLE EN SERVAL

Crossing the National RD 1017, be alert and slow down at the zig-zag intersection. Managed by the National Gendarmerie.

37.5K MONTGRESIN

It can be a dangerous turn in the descent, be very careful if it rains.

YOUR RACE INFORMATION

RUN COURSE

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

THE ROUTE

A large proportion of the run route is off road with many competitors choosing to wear trail or multi-terrain run shoes. The finishing line and event village is situated by the Chateau and Grand Canal where a host of refreshments and drinks will be on offer.

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.

CUT OFF TIME

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

LITTER

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

YOUR RACE INFORMATION

RUN COURSE

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

ARRIVÉE DE LA COURSE DÉPART DE LE DUATHLON

POINT RELAIS POINT RELAIS

POSTE D'ENREGISTREMENT

POINT RELAIS

Key

Circuit vélo - Le Gantelet et Le Chantilly (45km)

POINT RELAIS

Circuit course à pied - Le Gantelet (21km) Le Chantilly (10km), Le Duathlon (11km) Circuit course à pied - Route pour la prochaine tour Circuit course à pied - Duathlon (6km) Circuit natation Duathlon, Marathon, ½ Marathon, 10k départ Aire de Transition Parking du Triathlon Départ de l'épreuve Arrivée de la course Poste de ravitaillement

Castle Triathlon Series, Chateau de Chantilly Triathlon - Dimanche

5.5K ROAD CROSSING IN FRONT OF CHATEAU

Beware the chains on the concrete posts which will require a little skip (tricky on tired legs!) and also the cobbles on the road. The road is closed to traffic this year so no need to worry about cars.

9K ROAD CROSSING ADJACENT TO THE GRILLE DE JEU DE PAUME

Beware the cobbles on the road. Again, the road is closed this year so no need to worry about cars!

10.5K ROUTE SPLIT AT FINISH FUNNEL

Gauntlet competitors down the side of the Finish Chute run around main fountain and then back up to transition in the formal gardens before continuing on their second lap.

YOUR RACE INFORMATION

FEED STATIONS

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

ON THE BIKE

ON THE RUN

Each station will be preceded by a large container ready to catch your empty water bottles or litter.

There will be feed stations at 0.1k, 3k and 7k on each of the two laps.

There will also be a container approximately 50 metres after the aid station. There will be feed stations at 25k, 45k and 70k. A team of volunteers will have a selection of food and drink available for you including the following: – PF 30 Energy Gels – Half bananas – Pre-mixed bottles of water – Pre-mixed bottles PH 1000 electrolyte drink

A team of volunteers will have a selection of food and drink available for you including the following: – PF 30 Energy Gels – Half bananas – Pre-mixed bottles of water – Pre-mixed bottles PH 1000 electrolyte drink - Jelly Babies (or similar) On your run you may well be joined by competitors from the standard distance races that have started after your race start time. Do not be put off by fresh legged runners overtaking you (they will have different colour numbers on their vests)!

FUELLING & HYDRATION GUIDE THE GAUNTLET

Hydration

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

What to do

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

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

BEFORE THE RACE Fuel

- Mix it into 500ml of water and aim to drink it about ~60-90 mins before your swim start - This is known as ‘preloading’ and it can signiﬁcantly improve your performance https://visit.pfandh.com/3upJC03

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

What to do - 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 https://visit.pfandh.com/355YFU1

- 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 https://visit.pfandh.com/3JCCmnM condition called hyponatremia (low blood sodium 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

- 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 - PH 1500 electrolyte drink is a very effective preloader as it contains 3x more sodium than typical sports drinks https://visit.pfandh.com/37Ve5vn

https://visit.pfandh.com/3wwpQCx - Preloading may also help you avoid cramp,

which can be triggered by sodium depletion

LEARN MORE AT www.precisionfuelandhydration.com/castle PRECISIONFUELANDHYDRATION.COM/CASTLE

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 - The higher the amount of carbohydrate you’re aiming to ingest, the more crucial https://visit.pfandh.com/3itxJRh ‘training your gut’ in the lead up to your race becomes

- 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 - If you prefer liquid calories on the bike, https://visit.pfandh.com/3JzD2u8 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 - 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

LEARN MORE AT www.precisionfuelandhydration.com/castle PRECISIONFUELANDHYDRATION.COM/CASTLE

Hydration

Why

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

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

- 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 https://visit.pfandh.com/3NgnhKY 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

LEARN MORE AT www.precisionfuelandhydration.com/castle PRECISIONFUELANDHYDRATION.COM/CASTLE

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

TRY THE ON-COURSE FUEL/HYDRATION IN TRAINING "Nothing new on race day" has always been solid advice. https://visit.pfandh.com/3iz4IDH 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.

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:

QUESTIONS?

https://visit.pfandh.com/3D6Y5Sj Book a free one-to-one video call https://visit.pfandh.com/3D6Y5Sj with a fuelling expert at Precision Fuel & Hydration or email hello@pfandh.com

- Feeling/being sick - Bloating - Upset stomach

www.precisionfuelandhydration.com/castle LEARN LEARNMORE MOREAT ATPRECISIONFUELANDHHYDRATION.COM/CASTLE PRECISIONFUELANDHYDRATION.COM/CASTLE

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 Seniors (18-39 years), 40+ and 50+ first places. The prize giving will take place at approximately 2:30pm 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 (COVID protocol dependent) – 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