Hever Castle Bastion Guide 2022 by castleraceseries

COMPETITOR GUIDE HEVER CASTLE BASTION 2022

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 will be the eighth staging of the event.

REGISTRATION

OVERNIGHT RACKING

Registration for all competitors will take place on Saturday 2nd 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

OPTIONAL TRACKING DEVICE

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.

We have partnered with Geo Tracks who provide fantastic GPS tracking devices. If you’d like to track your route and make it easy for your supporters to follow you, you can hire one for the day for £15 via your MyEvents dashboard here.

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 2nd 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

Puncture repair kit

Race licence

Spare inner tubes

Wetsuit

Bike tools/pump

Goggles

Socks

Towel

Sun cream

Nutrition

Hat/visor

Trisuit/race clothing

Trail running shoes

Bike

Sunglasses

Cycle helmet

Warm clothing

Cycle shoes

Cash/card

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 View Map My Ride file 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 KEY MILESTONES Hever HeverCastle CastleTriathlon TriathlonPlease take note of the following key junctions/ points of interest on the cycle course:

0.5K

SEE SITE LAYOUT SEE MAP SITE LAYOUT MAP CAMPSITE CAMPSITE CAR PARK CAR PARK

MARSHAL POINT 2

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.

4 22

Ba -B

4K 3

MARSHAL POINT 4

This is a sharp left hand turn at a junction. It will again be traffic controlled with a STOP/GO board but please control your speed to avoid crossing over the centreline into the oncoming traffic.

MARSHAL POINT 6

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.

11.3K MARSHAL POINT 7, 7A & 7B

This point 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 7A and 7B are road pinch points for traffic calming which will both be traffic marshalled. Point 7A is not your right of way but 7B is as you exit the village.

7a 7b 8

22.9K MARSHAL POINT 11

This is a right hand turn at the bottom of Lampool Road as you descend quickly from the top of Ashdown Forest. This will again be controlled with STOP/GO boards but please exercise caution.

23K MARSHAL POINT 12

You will briefly join the A22 at a roundabout at this point. Please exercise care joining the roundabout at speed and give way to any traffic on the road in front of you.

24.5K MARSHAL POINT 13

After 1.5K on the A22 you will turn right at the next roundabout and this will feed you back into the much quieter village of Maresfield and the water sttion. Beware of the traffic calming pinch point in the village.

13 12

14 11

26.5K MARSHAL POINT 11

You will return to the foot fo the Ashdown Forest hill (Lampool Road) and swing right across the oncoming traffic. This traffic will be controlled for you again here.

30.2K MARSHAL POINT 15

This is a busy crossroads on which you have right of way but please just keep your wits about you.

31.5K MARSHAL POINT 10

This is another right turn across the oncoming traffic at the top of Ashdown Forest. It will be traffic marshalled with the use of STOP/GO boards but please exercise caution turning onto the Withyham Road.

Bastion, Gauntlet, Duathlon and Aqua 40.7K 27

MARSHAL POINT 18

This is a right hand turn at a junction after a small climb that passes under a railway bridge. It will be traffic controlled with a STOP/GO boards but please exercise caution turning onto the Withyham Road.

EVENT CONTROL

43.4K

MARSHAL POINT 21

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 immediated follows a sharp left hand turn off the Groombridge Road.

24 20

46.5K MARSHAL POINT 23

This is a narrow bridge that crosses the River Eden. 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.

19 18

27 52.4K 26

MARSHAL POINT 25

This is a left turn just after a small incline onto the 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 CONTROL be traffic controlled with STOP/GO boards but please exercise caution.

ver Castle Triathlon - Bastion, Gau 56K

MARSHAL POINT 27

This is a narrow bridge that goes underneath the railway. As you approach at speed you will be faced with a sharp left hand turn which, if you are going too fast, will throw you SEE SITE LAYOUT into the middle of the road. Traffic MAP coming in the opposite direction often moves into the middle of the road so please be careful! Marshals on CAMPSITE either side of the bridge will wave red CAR warning flats to alert competitors and PARK motorists alike of the dangers.

27 28 24

EVENT CONTRO

1 2

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

YOUR RACE INFORMATION

RUN COURSE KEY MILESTONES

0.5K MARSHAL POINTS 1 – 2 This is a bit of an uphill slog on an uneven track. Underneath the pedestrian footbridge it is always a bit mucky but it is only for approx. 15m.

1.3K FEED STATION 1 As you run along the footpath handrailing Park Wood you will approach Feed Station 1. Pass the feed station and then turn immediately left, following the signs that say Gauntlet Route and head towards the public road at Marshal Pt 3.

1.3K MARSHAL POINT 3 This is a road crossing on a country lane. It will be double marshalled but please remain vigilant as you approach the junction.

1.3-1.8K MARSHAL POINTS 3 – 4 You will be running for 500m along a country lane – please keep tucked in to the left hand side of the road.

2.5K MARSHAL POINT 5 50m before entering the hamlet of Hill Hoath you will turn right and head uphill, initially on a path through the horse rider’s cross country course and then onto a public footpath. Run along here for 500m before arriving at the Water Station and Marshal Pt 7.

3.6K MARSHAL POINT 8 At the bottom of sliders wood take care as you descend to the babbling brook on a greasy path and likewise as you head back uphill to regain the edge of a wood and farmer’s field.

5.2K MARSHAL POINT 12 Here you will emerge from a public footpath and turn left along Chiddingstone High Street. Please 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. 33

5.5K MARSHAL POINT 13

This is a narrow bridge across the lake Castle Run Series, Festival of Endurance, at Chiddingstone Castle. There will be marshals here to ensure there are no Hever Castle - Marathon and Half Marathon head-ons with members of the public visiting the castle.

6K MARSHAL POINT 14

These are the western gates of Chiddingstone Castle and you will turn 21 left once you have passed through them. It will be marshalled but beware you are now back on the public road (albeit a quiet one) for the next 200m. WATER STATION 2

ION

SIT

7.1K 26

MARSHAL POINT 3 You will re-cross the public road again 1 2 at this point. It is marshalled but please exercise caution.

Y LANE ARK

5 4

FEED STATION 2

7.2K FEED STATION 1 You will re-join the main Hever route here and may well be joined by cyclists from the childrens’ events (that will have started at 2pm) as you head down the hill through Park Wood towards the eastern end of Hever Lake.

Marathon 34 .5km)

9.7K MARSHAL POINT 28 Nearly there! One last steep gravelly hill of around 50m length and then you have 300m of grassy, finely mowed, downhill before you have completed your first lap.

10.2K MARSHAL POINT 29 Cross over a tarmac road by some ticket huts and you will see the main event village in front of you. Watch out at the various pedestrian crossing points as you circumnavigate transition passing the finish chute off to your right. Next time around you will be the one crossing the line!

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

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 three times, once at 32K, again at 92K, and finally at 152K.

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 also pass this three times at 59K, 119K and 179K.

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:

- Pre-mixed bottles of water - PF 30 Energy Gels - PF 30 Energy Chews - Pre-mixed bottles of water - Pre-mixed bottles PH 1000 electrolyte drink - 1/2 Bananas (peeled) - Coco Cola (flat) - Sweets (varies)

- Pre-mixed bottles of water - PF 30 Energy Gels - PF 30 Energy Chews - Pre-mixed bottles of water - Pre-mixed bottles PH 1000 electrolyte drink - 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.

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.

FUELLING & HYDRATION GUIDE THE BASTION

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 https://visit.pfandh.com/355YFU1

- 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

- 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?

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

- Preloading may also help youhttps://visit.pfandh.com/3wwpQCx 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 - 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 - Many athletes racing The Bastion 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 full distance triathlon 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) - During a full distance race, you need to make a conscious effort to stay on top of your fluid and electrolyte replacement throughout the bike leg to avoid dehydration derailing your race later on - Most athletes will need to take in between 500ml and 1L per hour during The Bastion. 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

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.

- 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:

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

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

POST R INFORM 42

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 the Eden Sports Clinic tent, which will be 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 Senior (15-39 years) 40+ and 50+ first places.

– Branded technical t-shirt – Hot meal – Free sports massage courtesy of Eden Sports Clinic

£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