Hever Castle Bastion Course Guide by castleraceseries

COMPETITOR GUIDE HEVER CASTLE BASTION

PRE-RA INFORM 2

ACE MATION

PRE-RACE INFORMATION

REGISTRATION, PRACTICE SWIM AND RACE BRIEFING The Bastion is one of life’s defining endurance races and this year is taking place from a new site within Hever Castle’s iconic estate.

REGISTRATION

OVERNIGHT RACKING

Registration for all competitors will take place on Saturday 3rd July, open from 12 noon – 17:00. It is compulsory that competitors register and collect their race packs within the times stated. Your race pack will contain:

Overnight racking is available on the Saturday night. Bikes will be kept secure.

– 2 race numbers (with your name on) – 1 sheet of labels (with instructions) – Wristband – Swimming hat – 3 transition bags – Ankle Timing chip (Swim/Run on a Velcro strap) – Helmet label strip

PRACTICE SWIM

There will be a practice swim on the Saturday at 13.30 for all Bastion competitors. check in on arrival then make your way down to the loggia for a safety briefing from the race director. You will be allowed to swim the river section of the course should you so wish.

RACE BRIEFING

All competitors are required to attend the race briefing given by the race director at 17:00, important safety and course details are covered.

PRE-RACE INFORMATION

RACE ADMIN

ID WRISTBAND

This will be placed on your wrist during the registration process; you must wear this wristband at all times until you have left the site at the end of your race. Relay teams will be issued with 2/3 wristbands depending on numbers in the team.

RACE NUMBERS AND STICKERS

You will be given a set of race numbers and stickers in your pack. Your bike, helmet and transition bags must have your race number stickers on them. You will also be given a race number to wear on your back for the cycle and on your front for the run. These numbers will have your name on so that supporters around the course can cheer you on! 6

TRANSITION OPENING

Transition will be open on race day from 04.30am, and we suggest that competitors arrive at least an hour before the 06.00am start. This may be a good time to again familiarise yourself with the surroundings.

RACKING & TRANSITION

You will be required to rack your bike on the Saturday between 15.00 and 17.00. Please ensure that your bike, helmet and bags have the relevant stickers and numbers attached to them, and that you are wearing your wristband. Athletes are responsible for ensuring that their bike and helmet are in safe and working order.

TIMING

You will receive a timing device in your race pack during registration; this will be scanned for you immediately after you have gone through registration to be checked against your name and number. Please ensure that this is worn on your left ankle during the entire race.

RACE BRIEFING

as well as put any questions you may have to the Race Director personally. If you are a relay team please ensure all members of the team go to the brief.

MEDICAL

There will be experienced medical staff and stationary medical facilities located in the transition areas for the swim, bike, run and finish as well as mobile medical vehicles patrolling the course.

SUN CREAM APPLICATION

Should it be a sunny day we suggest you put sun cream on, once you are out of the water and in T1. Failure to apply sun cream may lead to sunburn, which, as well as being uncomfortable, can cause your core temperature to go up quite rapidly.

WITHDRAWAL

If you wish to withdraw from the race prior to or during the race start (after you have registered), please inform the help desk at registration and return your timing chip. It is important you let us know if you are not racing so we can ensure all competitors are accounted for on the day.

It is compulsory for all competitors to attend the briefing on Saturday 3rd July at 17:00 (there will only be one). This will give you the chance to receive a detailed, up to date briefing 7

PRE-RACE INFORMATION

TRANSITION BAGS You are in charge of your transition bags for the race. If you would find it helpful, we will provide three bags at registration to help you to organise your kit. If you do use these bags, please ensure that you stick the numbered stickers provided on your bag.

VALUABLES

PERSONAL NEEDS

We advise you not to put valuables in these bags as Castle Race Series will not be responsible for the contents of these should they go missing.

You will have the opportunity to access a personal needs bag at Feed Station 1 on both the bike and run route. At these you can arrange to place your own bag, which you will have previously stocked with your requirements and given to the registration team on the morning of race day. Personal needs bags will be arranged in a tidy manner at the designated location but it will be your responsibility to locate your own bag and retrieve its contents. Feed station volunteers will not do it for you. Please note that we cannot guarantee these bags being returned to you so please do not place valuables in here, or items that you wish to be returned to you.

BLUE BIKE BAG This should contain everything you need for the bike, including your cycle helmet and race number. Once you have exited the swim and readied yourself for the bike, place your discarded swim gear in this bag.

RED RUN BAG This will contain the kit you will need for the run. After you have readied yourself for the run, use this bag to pack your discarded bike gear in, including your helmet.

WHITE POST RACE BAG This is for after your race. Put any additional clothing you will wear before the race, and anything you should require after the race in this bag.

PRE-RACE INFORMATION

EVERYTHING YOU NEED

FINAL CHECKLIST Photo ID

Bike water bottles

Race belt and

Puncture repair/

Governing Body

spare inner tubes

Licence

Bike tools

Wetsuit

Bike pump

Goggles

Socks

Towel

Sun cream

Nutrition

Hat/visor

Trisuit/race clothing

Trail running shoes

Bike

Sunglasses

Cycle helmet

Warm clothing

Cycle shoes

Cash

PRE-RACE INFORMATION

SPECTATORS VIEW SWIM - VANTAGE POINTS

The swim is two loops of the unique 1.9km swim course used for the first time in 2013. Hailed by some competitors as ‘the best open water swim ever experienced’ the swim course leaves from the Italianate loggia taking competitors down the length of the main lake before passing the Japanese tea house and heading into the scenic river section. This tributary of the River Eden wraps around the estate’s ‘16 Acre Island’ and is definitely the place to make for after the starting gun has gone off. After 900m swimming down the main section of the lake, competitors enter the river section underneath

one of two pedestrian bridges and you will be able to follow them around this section literally from 10 yards away for the next 800m or so. After reappearing in front of the Loggia after Lap 1 the swimmers will then complete the same loop for a second time before emerging from the water via the Swim Exit immediately adjacent to the Loggia and Guthrie Pavilion restaurant (this restaurant will be open from 6.00am for coffees and bacon sandwiches). A 200m run from here through the formal gardens will see your competitor back in transition and then out onto the bike course.

CYCLE - VANTAGE POINTS & PUBS

There are many pubs on the cycle course which make for a nice refreshment for you and good base to cheer your competitor on.

Run vantage points

– Kentish Horse (TN8 5NT) – The Anchor Inn (TN7 4AG) – Chequers (TN22 2EH) – The Crown Inn (TN3 9QH) – The Chafford Arms (TN3 0SA) – The Little Brown Jug (TN11 8JJ)

RUN - VANTAGE POINTS

You have have a number of options depending For theand more adventurous please see Castle a couple ofitself You a number ofavailable options available Chiddingstone on who is in your party, your own fitness and how walking routes on the map above that depending on who is in your party, suggested (also worth a visit). For the more much time you’ve got. If you’ve got little ones then will give you a good feel for what the runners are your own fitness much timeexperiencing adventurous please see couple of I would recommend youand stay onhow the estate as there without you having to do the full a route! are loadsgot. of great vantage points see theones runners you’ve If you’ve gottolittle suggested walking routes on the map and they will be doing four circuits of a 10.5K loop If you would rather just kick back then just stay then I would recommend you stay onin an around above that will give you a good feel so there will lots of opportunities for cheering! the Finish Area where each of the the estate as there are loads of great for what the runners are experiencing competitors must pass through 3 times before finally 3K of the run is on theto Estate andthe 7.5Krunners is on being allowed to turnyou into the finishingto straight vantage points see without having do on the full route! surrounding tracks and paths as well as the historic their final lap. and they will be doing four circuits If you would rather just kick back then village of Chiddingstone and Chiddingstone Castle (also worth a visit). ofitself a 10.5K loop so there will lots of just stay in an around the Finish Area opportunities for cheering! 3K of the where each of the competitors must run is on the Estate and 7.5K is on pass through 3 times before finally surrounding tracks and paths as well being allowed to turn into the finishing as the historic village of Chiddingstone straight on their final lap.

YOUR R INFORM 14

RACE MATION

YOUR RACE INFORMATION

SWIM COURSE

The course is a 1.9km loop. The start and finish will be at the Hever Castle loggia.

THE COURSE

CHECKLIST

The swim is two loops of the unique 1.9km swim course enjoyed by the Gauntlet competitors for the first time in 2013. Hailed by some competitors as ‘‘the best open water triathlon swim ever experienced’ the swim course leaves from the Italianate loggia taking competitors down the length of the main lake before passing the Japanese tea house and heading into the scenic river section. This tributary of the River Eden wraps around the estate’s ‘16 Acre Island’ allowing spectators to watch and cheer on competitors from only a few metres away.

– Timing Chip – Goggles – Wetsuits - These are likely to be compulsory but a final decision will be provided at the race briefing – Floats or any other swimming ‘aids’ are not permitted during the swim, although calf guards will be permitted

There is no need to wear shoes to the swim start as the walk from transition is a mixture of grass and paving, bringing shoes down to the start would risk them being lost. All competitors will have 2 hours 20 minutes to complete the swim course, plus a further 10 minutes for transition (DNF if not left T1 by 08:30). There will be a half way stage at the loggia steps where drinks will be available which is accessible from the water. On exit from the swim there will be a table with labeled personal items (i.e inhalers, glasses) that you may put on there before you start. Swimmers will be electronically counted into and out of the water for additional safety. 17

YOUR RACE INFORMATION

CYCLE COURSE

Stunning cycle route through the very best of the Kent countryside.

THE COURSES

BIKES

The three (60km) loop bike course represents arguably the toughest Iron Distance route on offer in the UK with around 2,700 metres of ascent. The circular route itself will take competitors out of Hever Castle, up through the village of Markbeech and the High Weald of Kent before passing through Hartfield and over the Ashdown Forest and into the village of Maresfield.

Remember all athletes are recommended to use road/triathlon bikes.

Competitors will then retrace their steps to the top of the forest before returning to Hever via the historic and quintessentially English villages of Groombridge, Fordcombe, Penshurst, Chiddingstone Causeway and Bough Beech.

If you are a strong rider a TT bike is recommended

LITTER

Competitors must not drop litter out on the course. If caught littering you will be asked to pick it up and deposit in bins provided around the course failure to do so will result in you being disqualified.

DNF / CUT OFF TIME

Competitors will have 11 hours after the start of the race to complete the bike course PLUS 15 minutes to leave T2 (total time 11 hours and 15 minutes = DNF if not left T2 by 17:45). To avoid keeping cycle marshals waiting out on the course, if a cyclist has not completed their 2nd lap 6 hours after the cut off at T1 (ie. by 14:30) they will be given the option to DNF or to continue directly onto the run section of the course.

YOUR RACE INFORMATION

CYCLE COURSE MAP The purple route on this map details the cycle course for the Bastion.

VIEW MAPS ONLINE

View course map here

Hever Castle Triathlon - Bastion, Gauntlet, Duathlon and Aquabike Cycle Routes 27 26 28 SEE SITE LAYOUT MAP CAMPSITE CAR PARK

EVENT CONTROL

1 2

3 4

21 20

19 18

7a 7b 8

Key The Bastion and Aquabike Cycle Route (60km) The Gauntlet & Duathlon Cycle Route (45km) 12

The Bastion, Gauntlet, Aquathlon, Duathlon, Marathon and Half Marathon Route (10.5km)

Feed Station

Map 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 2012 Licence Number 100011710. All rights reserved

Marshall Points

YOUR RACE INFORMATION

CYCLE COURSE Hever Castle Triathlon KEY MILESTONES Hever Castle Triathlon - Bast Please take note of the following key junctions/ points of interest on the cycle course: SEE SITE LAYOUT SEE SITE LAYOUT MAP

MAP

0.5K MARSHAL POINT 2

CAMPSITE

CAR PARK

This is a sharp left hand turn approached at decent speed. There is a traffic management marshal there who will hold traffic for you on a STOP/GO board – please control your speed and do not swing into the opposite lane as you turn the corner.

1 2

2.7K MARSHAL POINT 3

This is a right hand turn at a junction. Again traffic will be controlled with STOP/GO signs but please exercise caution and make sure that you follow the same route for the second lap and do not accidentally follow any Olympic Distance competitors around the shorter distance 20K loop.

MARSHAL POINT 4

3 4

This is a sharp left hand turn at a junction called Cowden Pound directly opposite a famous local pub called the Queen’s Arms.

55 5

8K MARSHAL POINT 8

This is an offset cross-roads where you will turn left initially, cycle for 30 yards and then turn right across the busy A264. The road will be traffic controlled with STOP/ GO signs but please be vigilant as this is a fast piece of a road.

6 6

11.3K MARSHAL POINT 9, 10A & 10B

Point 18 is a right turn at a junction after a steep little climb into the village of Hartfield. This will be traffic controlled with STOP/GO signs but again please exercise caution. Points 18a and 18b are road pinch points which will both be traffic marshalled. Point 18a is not your right of way but 18b is, as you exit the village.

7a 7b 8

7 23

20 27 26.7K

MARSHAL POINT 21

Point 18 is a right hand turn at a junction after a small climb that passes under a railway bridge. It will be traffic controlled with STOP/ GO boards but please exercise caution turning EVENT CONTROL onto the Withyham Road. Point 19 is a mini roundabout. Take care as you approach, particularly as traffic joining from your right may be hidden.

19 23 18

29.3K MARSHAL POINT 24

This is a right turn off the A264. It will be traffic controlled with STOP/ GO signs but please exercise caution when crossing the carriageway. It immediately follows a sharp left hand 17 turn off the Groombridge Road.

32K

MARSHAL POINT 26

This is a narrow bridge that crosses the River Medway. It is marshalled and it is your right of way but be careful of speeding and unsighted motorists coming in the opposite direction over the bridge!

on - Bastion, Gauntlet, Duathlon and Aquabi 38.5K 27

MARSHAL POINT 29

This a right turn just after a small incline onto the 28 B2027 which is the main road between Tonbridge and Edenbridge. Cars travelling East to West are unsighted as they approach the junction due to a small hill about 50 yards from the junction. This will EVENT with CONTROL be traffic controlled STOP/ GO boards but please exercise caution.

Hever Castle Triathlon - Bastion, Ga

41.6K

MARSHAL POINT 30

A narrow bridge which goes under the railway. As you approach at speed you’ll be faced with a sharp left turn SEE SITE LAYOUT which, if you are going too fast, will MAP throw you into the middle of the road. Traffic coming in the opposite direction often moves into the middle of the road so please be careful! Marshals on either side of the bridge will wave red warning flags to alert competitors and motorists of the dangers.

24 28

CAMPSITE CAR PARK

EVENT CONT

3 4

YOUR RACE INFORMATION

RUN COURSE

Challenging run route through the beautiful grounds of the Hever Castle estate and surrounding countryside.

THE ROUTE

The four (10.5km) lap run route is mainly an off road trail run. It circumnavigates the two stunning estates of Hever and Chiddingstone Castles.

LAP BANDS

Lap bands will be handed out at the end of each of the run laps. You will need 3 bands on your arm before you head to the finish line.

CUT OFF TIME

15 hours 30 minutes after race start - competitors completing their third lap after 21:30 will not be allowed to continue on their 4th lap and will be directed down the finish chute instead.

FOOTWEAR

Trail running shoes are highly recommended for this course.

LITTER

Competitors must not drop litter out on the course. If caught littering you will be asked to pick it up and deposit in bins provided around the course - failure to do so will result in disqualification.

YOUR RACE INFORMATION

RUN COURSE MAP

Castle Run Series, Festival of Endur Hever Castle - Marathon and Half Ma BIG FRONT CAR PARK & CAMPSITE

23 WATER STATION 2

ION

SIT

24 26 1

2 3

RECTORY LANE CAR PARK

Key Marathon/Half Marathon Run Route (10.5km) Run Start Run Finish Water Station Feed Station 1

Marshall Points

5 4

FEED STATION 2

rance, arathon

15 WATER STATION 1

13 14

6 FEED STATION 1

9 10 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 Licence Number 100011710. All rights reserved.

Castle Run Series, Festival of 20 Hever Castle Marathon and H RUN COURSE KEY MILESTONES YOUR RACE INFORMATION

BIG FRONT CAR PARK & CAMPSITE

Castle 23 Run Series, Festival of Enduran Hever Castle21- Marathon and Half Marat 24 19 0.3K 22 26 25 AN TR

WATER STATION 2

IO SIT

T2 – MARSHAL PT. 1

G FRONT CAR 23 From Run Out circumnavigate transition K & CAMPSITE and then retrace your steps back to the

0.7K MARSHAL PT. 1–4

WATER STATION 2

ION

SIT

Climb gently up RECTORY through the ancient LANE CAR PARK woodland where you will be able to enjoy some shaded 26running for half a 25 kilometre.

ION

SIT AN

RECTORY 26 LANE CAR PARK

25 21

WATER STATION 2

gravely road before heading off left into 24 Park Wood.

Key

1.2K RECTORY LANE

MARSHAL CAR PARK PT. 4–6

2 Marathon/Half Marathon Run Route (10.5km) 3 Run Start Run Finish

Run alongside the cycle track for 200 Water Station meters Key on a grassy footpath before Feed Station crossing over the cycle track and taking Marathon/Half Marathon a narrow footpath past the old Walled 1 (10.5km) Marshall Points Route Garden of Run the estate and a row of houses called Thresher’s field.

FEED STATION 2

Run Start

Run Finish Water Station

LANE RK WATER

1.8K

IT NS

WATER STATION 2 STATION 2

FEED STATION 2

MARSHAL PT. 6–7

ION

You will be running for 500m along a country lane – please keep tucked in to the left hand side of the road.

3 5

FEED 18 FEED STATION 2 STATION 2

17 7

6 6 2.5K 4 4 Marathon MARSHAL PT. 7–8 & FEED STATION 1 urance, 5km) Run along a shaded bridle path for 700m – Marathon this used to be the old coach road between

FEED FEED 81 STATION STATION 1

Penshurst and Hever and is supposedly haunted. At the end of this track you will arrive at Feed Station 1.

4.4K MARSHAL PT. 8–11

50m before entering the hamlet of Hill 15Hoath you will turn right and head uphill, through the horse WATER rider’s cross country course and then onto a public STATION 1 footpath and the high point of the run course. From here run through some more ancient woodland 9 called Sliders (tricky footing when wet!), alongside 9 14 a farmer’s wheat field and into Hill Hoath.

5.3K

MARSHAL PT. 11–13

18From Hill Hoath you will cross 17 a couple of

farmer’s fields and then the Chiddingstone Recreation Ground on your right hand side. Descending gently on a public footpath you will 6then pass the Rectory on your left hand side. FEED STATION 1

12 31

15 5.6K al of Endurance, MARSHAL PT. 13–14 nd Here Half Marathon you will emerge from a public footpath

WATER STATION 1

and turn left along Chiddingstone High Street. Keep to the left of the cones that will lead you down to the feed station and the East gates of Chiddingstone Castle. Please be careful of walkers and motorists in the High Street. 16

Festival of Endurance, 18 17 D hon and Half Marathon 6K N2

19 MARSHAL PT. 14–15 & WATER STATION 1

WATER e Run Series, Festival of Endurance, 12 STATION 1 Castle - Marathon and Half Marathon

You 6 will enter the grounds of Chiddingstone Castle and immediately after the Water 11 FEED the 8 small Station descend on a path towards STATION 1 lake. Cross the narrow bridge and then climb uphill to the front of Chiddingstone Castle itself leaving the grounds by way of the front gates.

6.4K 7

MARSHAL PT. 18 15–16

WATER STATION

FEED These are2 the western gates of Chiddingstone STATION

Castle and you will turn left once you have 19 passed through them. It will be marshalled but 6 beware you are now back on the public road for the next 200m. Turn right just after the FEED 8 STATION 1 Castle Orangery you will pass on your left. TR

WATER STATION 2

SIT

7.1K

ION

FEED STATION 2

9 18

16 17

5 MARSHAL PT. 16–18 1

Run across the horse cross-country 7 6 course 2 (don’t worry no horses this weekend) beforeregaining the public road.

FEED STATION 2

FEED 8 18 STATION 1

FEE STATIO

TR S IT AN

7.8K

WATER STATION 2

ION

MARSHAL PT. 18 – FEED STATION 2

26 wits about you here as there Keep your may be other cyclist returning onto the estate. Cross the road with care and then 1 2 after another 50 yards and a right turn towards Park Wood you will find Feed Station 2. 3

Castle Run Series, FEED Festival of End 18 STATION 2 5 Hever Castle Marathon and Half M RY LANE PARK 6 Castle 7.8K & 9K 4 Hever C FEED STATION 2 – MARSHAL PT. 21 BIG FRONT CAR PARK down & CAMPSITE Head the hill through Park Wood towards the eastern end of Hever Lake. Watch your footwork as your emerge from the wood! Nearly there! Just watch out for small children and other members of the public hanging out 21 by the 22 Water Maze and nearby bridge.

10K

IO SIT

BIG FRONT CAR

BIG FRONT CAR PARK & CAMPSITE

7 Castle Run Series, Hever Castle - Mara 21 WATER STATION 2

shop and restaurant and then a& tarmac PARK CAMPSITE 26 along 25 path with the castle in full view on your left. When the path turns to gravel start heading 1 at a grassy uphill quite steeply before arriving 2 mown path at the top of the hill. 22 3 N

23 f Marathon MARSHAL PT. 21–25 0.5km) Run24behind the old squash court, then the gift

RECTORY LANE 10.5K CAR PARK

24 21

FEED STATION 2

MARSHAL PT. 25 TO TRANSITION

RECTORY LANE 26 CAR PARK

ION

SIT

RECTORY LANE CAR PARK

You will see the Finish line chute to the 24 right of you as you come bowling down hill on a grassy estate track. Continue straight on25 for your 2nd, 3rd and 4th laps where you will be directed around Transition. As you circumnavigate transition you will come across Water Station 2.

WAT STATIO

2 3 33

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

One feed station will be placed at Black Hill Car Park on the Ashdown Forest (pretty much the highest point on the course) at 18K into the bike route. You will pass this feed station twice, once at 18K and then again on your second lap at 63K.

There will be 2 feed stations. The 1st feed station will be at 2K at the South East corner of Park Wood. A 2nd feed station will be placed just inside the Castle gates by The Castle Inn in Chiddingstone High Street. This is 7K into the run.

In addition there will be a further feed station just after the re-entry point to the castle which you will only pass if you are doing a second lap. For Aquabikers on the 60K route this feed station will appear at 33K and then again at 93K.

Each feed station will have a team of 4 volunteers, and both will have an identical selection of food and drink available for you as per the bike feed station including the following:

The team of volunteers will have a selection of food and drink available for you including the following: - Water - HIGH5 Energy Source Isotonic Drink - HIGH5 Energy Gels - HIGH5 Energy Bars - 1/2 Bananas (peeled) Drinks from these stations will be handed out in bike specific drink bottles. Each station will be followed by a large container ready to catch your empty bottles or litter.

Litter catchment area

- Water - HIGH5 Energy Source Isotonic Drink - HIGH5 Energy Gels - HIGH5 Energy Bars - 1/2 Bananas (peeled) - Coco Cola (flat) - Sweets (varies) Drinks from these stations will be handed out in cups. Please use the bins provided further along the course for your empties rather than dropping them in the grounds of the Castles. Additionally there will be a water station at 4.3K at Stock Woods. There will be a second water station at 10.5K at the end of the lap.

Litter catchment area

IDE

U NG O I T TRI U N ED C N DVA A UR YO

Getting your nutrition right can make all the difference to getting across the finish line and having fun. HIGH5 is the on course sports nutrition at the Castle Triathlon Series so here is a guide to help you plan your nutrition strategy for the race. Fuelling the Bastion

Good to know

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.

The following 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

Staying hydrated You lose fluids and electrolytes when you sweat. If you don’t replace these, then you obviously become dehydrated which can really affect your performance. Sport drinks, like Energy Drink and ZERO, contain electrolytes to enhance the absorption of water and help you to re-hydrate.

RACE DAY 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.

BEFORE THE SWIM Take two Energy Gel or Energy Gel Aqua sachets with 200-300ml water or ZERO around 15 minutes before the start. This is your fuel for the swim.

FOR MORE INFORMATION AND TO DISCOVER OUR RANGE, VISIT WWW.HIGHFIVE.CO.UK

A full 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 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 per hour: No gel 750ml Energy Drink per hour: 1 x gel sachet or 1/2x Energy Bar per hour 400ml Energy Drink per hour: 2 x gel sachets or 1x Energy Bar per hour

CAFFEINE Caffeine gives you both a physical and mental boost. When taking part in tough sport events like the Bastion, 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 the Bastion, take caffeine towards the end of the bike in preparation for the run. 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 which contains 30mg caffeine per sachet.

DURING THE RUN 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. When you compete in a long distance triathlon, you really put your body through hell so expect soreness and stiffness afterwards. Consuming protein and carbohydrate afterwards help to replenish your muscle energy stores and kick start the recovery process. Drink 400ml Protein Recovery 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.

BLE A L I AVA

URS O C N

ENERGY DRINK • 2:1 Fructose and electrolyte sports drink • For endurance performance and hydration

ENERGY GEL • Use for an instant energy boost • Real fruit juice for a light refreshing taste

ENERGY BAR • Simple and complex carbs from fruits and grains • Natural energy bar

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.

DRINKING ON THE BIKE

POST R INFORM 38

RACE MATION

POST-RACE INFORMATION

AFTER YOUR RACE

After you have finished your race, you will receive your medal at the finish line, just next to the recovery area where you can help yourself to food and drink.

RESULTS

We will have live results throughout the event. All results will be posted online as soon as possible after closure of the race. If you have a query with your result after the race, please report it immediately at the Results tent.

MASSAGE

Free massage will be available to you in the athlete’s village, in a tent next to the medical area.

WARM MEAL

A free warm meal will be available when you are ready, in the marquee where the race briefing took place. Please show your wristband

POST RACE INFORMATION

PRIZE MONEY & REWARDS

PRIZES, AGE GROUPS & PRIZE GIVING

EACH BASTION 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.

– Medal

There will also be Age Group trophies for 40+, 50+ and 60+ first places along with prizes for all positions.

– Branded technical t-shirt – Hot meal – Free sports massage courtesy of Six Physio

£600 £300

£100

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