Castle Race Series Competitor Guide 2023

COMPETITOR GUIDE 2023

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, run 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 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

PRE-RACE PREPARATION

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. View course maps

2 WEEKS TO GO FULL

RACE DETAILS

2 weeks before your event, we will share full race details including a detailed video briefing with you via email and our website event page.

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

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

EQUIPMENT

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 a really easy, quick and affordable solution for making sure you have a high performance, technical wetsuit for your race with a special Castle Race Series discount.

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

COACHING

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.

Read more

RACE FUEL

Precision Fuel and Hydration

Precision Fuel & Hydration’s electrolyte drinks, energy gels and chews will be available at our feed stations to help you perform at your best.

Hit the link below to learn more about what’ll be on course and to pick up a Taster Pack if you want to test them in training. (“Nothing new on race day” has always been good advice!).

Read more

INSURANCE

On Your Bike

Leave your bike at home and rent one for the event. On Your Bike offers three different types of bikes for your event – hybrid, road and carbon road. Starting from £59 and with a special 10% discount for all competitors using code CASTLE23.

Read more

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.

Read more

WPA Health Insurance

WPA are a specialist UK not-forprofit health insurer offering awardwinning health insurance solutions to individuals, families and companies of all sizes

Read more

RECOVERY

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

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

PHOTOGRAPHY

AWOL Advernture

Photogrpahers are positioned around the course, finish line and event village to capture you in action. If you buy these ahead of your race, you will receive a fantastic 50% off ALL our Official Digital Photos - just £15. Terms apply.

Read more

MEDALS

iTAB

All participants recieve an iconic Castle Race Series medal. If you’d like to remember your race times you can order a medal insert by going to your Active account, click ‘Purchase Merchandise’ and add a Medal Insert to your booking.

Read more

TRANSPORT

NIU UK

NIU UK have provided Castle Race Series zero-emission two-wheeled support electric scooters and mopeds. These will be used by the events staff, race team and athletes for a fully charged calendar of events across the UK, Ireland and France. Read more

Join Team Macmillan

We’re doing whatever it takes to support people living with cancer. But without your help we can’t support everyone who needs us.

Use your place to fundraising for Macmillan by setting up a JustGiving page or emailing triathlon@macmillan.org.uk.

Good luck Team Macmillan, we are cheering you all on!

BELIEVE STRIVE ACHIEVE

Since 2021, Tri Training Harder and Castle Race Series began working together to ensure that the industry-leading event company could offer coaching support to their athletes to match their iconic and challenging race venues. Check out how Tri Training Harder can help through their different coaching packages.

Start your preparation?

How can Tri Training Harder help you at your next Castle event

CASTLE EVENTS TRAINING PLANS

CASTLE BEGINNER TRAINING EVENINGS

VIRTUAL TRANING SQUAD

FIND YOUR OWN COACH

REDEFINING HOME FITNESS

Train for your next event in the most accessible way with Echelon.

Train using our app challenges, live and on-demand classes with expert instructors, scenic classes, or freestyle.

CLASS TYPES

Hills, Endurance, Speed, Bootcamp, Heart Rate Zone Training, Low Impact, Cadence, Power, Sprints, Intervals

Echelon Fitness & training classessave up to £638.99

Bikes - Save up to £638.99

Treadmills - Save up to £278.99

Rowers - Save up to £219.99

Use code

CRSECHELON at checkout

FUELLING & HYDRATION GUIDE

Your energy and hydration needs will differ significantly depending on what event you're competing in. Please refer to the race-specific fuelling and hydration advice at pfandh.com/castle for tailored advice for your event. Here's some general information about what's available on the course and some things to consider when refining your race nutrition plan.

Failing to fuel and hydrate appropriately is a leading cause of underperformance in endurance events.

BEFORE THE RACE Fuel

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

Why?

- 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

Hydration

What to do

- Consider drinking a strong electrolyte drink (like PH (like PH 1500) about ~90 mins before you start

- 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

- 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?

- 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

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

DURING THE RACE

Your energy and hydration needs will differ significantly depending on what event you're competing in. Please refer to the race-specific fuelling and hydration advice at pfandh.com/castle for tailored advice for your event. Here's some general information about what's available on the course and some things to consider when refining your race nutrition plan.

Fuel

https://visit.pfandh.com/3L6LEc7

- 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

Hydration

What hydration products are available at the feed stations?

What fuel is available at the feed stations?

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

- PF 30 Energy Chews, a mixture of Original and Mint & Lemon flavours. Each packet contains 30g of carbohydrate, delivered as 2 15g chews

- 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

- 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

- 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)

- Most athletes will need to take in between 500ml and 1L per hour during the longer races on offer at Castle Race Series events. The exact amount depends on the conditions, your own sweat rate and past experiences

- 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

https://visit.pfandh.com/3itxJRh

- 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

Why

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

- 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

- 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

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

CHECKLIST FOR ADJUSTING YOUR INTAKE

Signs you may need to drink more include:

- Feeling thirsty/dry mouth

- 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

"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.

QUESTIONS?

https://visit.pfandh.com/3D6Y5Sj

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

hello@pfandh.com

TRY THE ON-COURSE FUEL/HYDRATION IN TRAINING

RACE DAY INFORMATION

2

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.

PARKING

Park and make sure you’re race ready at The Holding Area. This is where you race licences and documentation will be checked. Approximately one hour before your start, your wave will make their way 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 a short briefing which will detail any last minute changes, deep breaths and go!

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

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!

ON THE DAY

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.

GO WITH THE FLOW

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.

TRI WITH YONDA

TRIATHLON & MULTISPORT

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

Swim

Wetsuits will usually be advisable but, depending on the water temperature, can be mandatory or forbidden. At Lough Cutra Castle wetsuits are compulsory for all triathlon and multisport events. 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

Your race number 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

Your race number must be worn on your front for the run leg of your race. 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.

Junior Races

One adult per child may go through registration and children in the 10 years and under category may be accompanied by one adult in transition. 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 (with the exception of the Cholmondeley Castle drafting race) and are heavily marshaled. Bike recommendations depend on the venue and and can be viewed on our venue papes. There are plenty of places for supporters to cheer around the course.

DISCIPLINES

– TRIATHLON

Swim/Bike/Run

– DUATHLON Run/Bike/Run

– AQUABIKE

Swim/Bike

– AQUATHLON Swim/Run CHECKLIST

– Race licence

– Race belt

– Bike

– Cycle helmet

– Cycle repair kit

– Cycle shoes

– Run shoes

– Bottled drink

– Bike pump

– Trisuit/clothing

– Towel

– Socks

– Sunglasses

– Gloves

– Visor/hat

– Wet gear bag

RACE PACK (not all items are applicable to all races)

– 1 race bib

– 3 numbered labels for your equipment

– Swim hat

– Chip-timing device

– Event wristbands

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

For 2023, Castle Race Series has been awarded the following races:

Cholmondeley Castle

– 2024 Standard Distance Duathlon

World Championships Qualifier

Castle Howard

– 2024 Standard Distance Triathlon European Qualifier

Hever Castle

– 2023 Standard Distance Aquathlon British Championships

Lough Cutra Castle

– 2023 Aquathlon Sprint Championships

– 2023 Youth Series

– 2023 Mixed Team Relay Championships

Race Licence

To compete in a triathlon or multisport race you must have a valid race licence. Please visit the specific event page on our website and if necessary follow the link to buy one:

Lough Cutra Castle

Cholmondely Castle

Hever Castle - Festival of Endurance

Castle Howard

Château de Chantilly

Hever Castle

Water Temperature

Regular water temperature tests are taken in the upcoming months, weeks and during the event. These are shared on venue specific competitor information pages as they go live closer to the event day.

Race Etiquette

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

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

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

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 MINIMAL KIT

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.

VISUALISE YOUR SPOT

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

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.

SET UP YOUR BIKE

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

TALC

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 at all our venues. Teams can be made up of mixed genders and ages. A team member can complete up to two legs of the triathlon. It is a great way to enjoy both competition and camaraderie!

New for 2023: 50 Miler, 34 Miler, 10K Swim Relays

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 to wear on your 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

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 10 years and under, can help take off their wetsuit and lift the bike on and off the rack, but the rest is up to them.

FINISH

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.

SWIM

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

For Swim Series 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.

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.

Swim Finish

When swimmers have finished their event, they will be greeted with our team at the new and improved swim finish. Here swimmers will receive their medal, have the selection of tasty food and drink and be greeted (and congratulated) by their supporters.

Water Temperature

Regular water temperature tests are taken in the upcoming months, weeks and during the event. These are shared on venue specific competitor information pages as they go live closer to the event day.

Prize Giving

Swim Series athletes are split into wetsuit/non wetsuit categories for prize giving.

Prizes are awared to top three open and female particialnts.

Please make sure you make your wetsuit/non wetsuit choice known when you register online and when you register on race day. We can then make absolutely sure you’re in the correct category for your chance to be on the podium.

CHECKLIST

– Googles

– Towel

– Warm clothes for after the race

– Wet gear bag

RACE PACK

– Chip-timing device

– Swim hat

– 1 wristband

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 ultra running races, The 50 and 34 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.

Bag Drop

There is a specific run only bag drop in the event village. Please check small bags in here.

Footwear

Most of the routes are a mixture of road and trail, so we recommend road running and trail running shoes (in the event of poor weather). If you are unsure, please email our support team.

New for 2023

After the success of our ultra run The 50 Miler from Eastbourne Pier to Hever Castle, we’re launching it’s little brother, The 34 Miler. This allows participants who want to tackle a shorter route to start the race in Firle.

Price Giving

Prizes are giving the the top 3 open and female participants.

CHECKLIST

– Race belt

– Bottled drink

– Socks

– Sunglasses

– Visor/hat

– Suncream

RACE PACK

– Chip-timing device

– 1 race bib

– Event wristband

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

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

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.

LOST CHIPS

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.

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.

POST RACE CELEBRATION

3

RACE CELEBRATION

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

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.

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.

MERCHANDISE

Celebrate your victory with one of our venue specific t-shirts showing everyone that you conquered the castle. You can shop from our official merchandise partner, Scimitar before the event online or from their store in the event village on race day.

MEDAL PERSONALISATION

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

PRIZE GIVING

There will be several Prize Giving Ceremonies for each race distance on the Main Stage.

Triathlon prize givings are organised by age group.

Multisport, Junior, Swim and Run prize givings are for the top 3 open and female particicpants.

RECOVERY

Enjoy a massage in the event village at selected venues, and celebrate with a drink from the event bar.

EVENT VILLAGE

Our events are more than just the race! Why not stop bu the shopping village, sock in the sun with a cool drink, enjoy the live music and taste some of the delicious food on offer.

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!

COMMANDO OBSTACLE COURSE

HEVER CASTLE 14-15 OCTOBER 2023

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.

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