Hever Castle Festival of Endurance 2023

COMPETITOR GUIDE

HEVER CASTLE FESTIVAL OF ENDURANCE

2023

YOUR RACE INFORMATION

RACE INFORMATION

SWIM COURSE

This course is applicable to the Gauntlet Triathlon, Aquabike, Aquathlon and Swim Series competitors. The course is a 1.9K loop, starting and finishing at the Hever Castle loggia.

THE COURSE

Race Director, Brian Adcock, will host online briefings for all competitor about the course and safety. All competitors must watch the Festival Brief and their specific race brief ahead of race day.

The entry point will be via the loggia steps which are always very slippy. Please sit down on the bottom step to enter the water.

The swim course will take athletes out to the far end of the main lake before turning around a buoy and turning right into the River Eden tributary. The swim follows the river around the Castle’s 16 Acre Island passing the water maze and under two wooden bridges that link the island to the mainland. Spectators will be able to follow the river section of this route from 16 Acre Island and cheer you on. The final leg of the swim will see you return back into the main lake at the front of the loggia. There is a boat ramp, covered in rubber matting, to aid your exit with a helping hand from the swim support team.

Swim buoys will be placed at 100m, 200m, 300m, 400m, 500m, 600m, 700m, 900m, 1100m, 1300m and 1700m. A swim gate at 500m will be designated by an additional orange buoy next to the buoy.

Safety is at the heart of the event – we have safety boats and kayaks manned by fully trained life safety representatives out on the lake for your swim. If you feel that you are in trouble please roll on to your back and raise your arm and someone will be with you immediately. Resting on a boat or kayak at any time during the race is acceptable with no implication on your race timings. Swimmers will be electronically counted into and out of the water for additional safety.

Those competitors doing the 10K swim will do an additional 100m loop each lap so that you will competed 5 laps of a 2K course. 10K swim relay teams will make the changeover at the feed station at the Hever Loggia.

CYCLE COURSE

This cycle course is applicable to the Gauntlet Triathlon, Duathlon and Aquabike competitors. This is a stunning course through the very best of the Kent and Sussex countryside.

JUNCTIONS

All key junctions will be marshalled but please remember you will be riding on public roads that are not closed to traffic, so it is your responsibility to ride within the provisions of the Highway Code and give way when necessary.

OTHER COMPETITORS

Please note that you will be sharing the cycle course with competitors from other distances. Please make sure you follow the correct signage and instructions from the marshals when you are on the course.

LITTER

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

RESPECT FOR ALL

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

FEED STATIONS

There will be feed and water stations out on the cycle course. Please see the fuelling page for more details.

RELAY TEAMS

Teams must identify themselves in transition. The timing device will be passed from one team mate to another in a specific area within transition.

CYCLE COURSE MAP

This map details the cycle courses for Gauntlet Triathlon, Duathlon and Aquabike routes.

THE COURSES

The are two cycle courses, 45K and 60K. Different race distances need to complete a certain course and a certain number of laps of this course.

45K Course

Duathlon Middle - 1 lap

Duathlon Long - 2 laps

Gauntlet - 2 laps

60K Course

Aquabike Middle - 1 laps

Aquabike Long - 2 laps

Bastion - 3 laps

Both 45k and 60k courses will take athletes out of Hever Castle, down to the Ashdown Forest. 60k route athletes will head further south towards the village of Maresfield. The 45k route will not head to Maresfield but instead make their way north via the historic and

quintessentially English villages of Groomsbridge, Chiddingstone Causeway and Bough Beech. Once the 60k route athletes have been through Maresfield, they will then retrace their steps to the top of the forest before returning to Hever, rejoining those on the 45k route.

MORE THAN ONE LOOP

If you are completing more than one loop of your route (this would apply to Gauntlets, and long distance Duathlons and Aquabikes) you are not required to re-enter the Hever estate, just carry on to complete your next loop.

VIEW MAPS ONLINE

Click on the links below to view the maps for your race.

Course map / 45K / 60K

Hever Castle Triathlon - Bastion, Gauntlet, Duathlon and Aquabike Cycle Routes

Key

The Bastion and Aquabike Cycle Route (60km)

The Gauntlet & Duathlon Cycle Route (45km)

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

Feed Station Marshall Points

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

EVENT CONTROL

GO signs but please exercise caution immediated follows a sharp left hand

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

RUN COURSE

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

THE ROUTE

All competitors, apart from those doing the Aquabike and the swim only races, will run the 10.5km loop.

Depending on which race you are doing, you will complete between 1 and 4 loops of this route. Aquabikers have a choice of running/ walking a short 300m circuit to give them a Finish across a official line or completing a 4km loop of the estate to give their legs more of a spin.

A large proportion of the run route is off road with many competitors choosing to wear trail or multi-terrain running shoes.

RESPECT FOR ALL

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

HOW MANY LOOPS AM I DOING?

Aquathlon Middle - 1 lap

Gauntlet, Aquathlon Long, Half Marathon - 2 laps

Marathon - 4 laps

Duathlon Long - 2 laps

Duathlon Middle - 1 lap then 4K

PUBLIC SHARING PARTS OF THE ROUTE

Please exercise caution when running along all sections of the route as there may be other walkers, people on horseback and motorists using the same tracks, bridleways, paths and roads.

LITTER

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

RUN COURSE MAP

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.

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!

TIMING & TRACKING

Timing chips will be used on this race to help participants see their time, organisers see whereabouts and supporters to follow their athlete.

ELECTRONIC TIMING CHIP

You will be timed during the race using electronic chip timing technology, which will be given to you at registration.

The ankle-worn timing chip needs to be secured on your left ankle. Throughout the course you will pass over a series of mats that record your chip’s signal and update the central timing computer. This will be used to give you your split timings on all sections of the course and to ensure that you have completed the required number of laps.

RESULTS

We will have live results throughout the event.

Results will be posted online after the race has finished and a link to view these will be sent to you in a post race email and available on the competitor information page of our website.

If you have a query with your result after the race, please report it immediately at the Results tent.

RETURN YOUR DEVICE

Please make sure you give you ankle chip back at the finish line. Failure to return your chip will result in a fine.

FEED STATIONS

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

ON THE BIKE

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. Or at 33K and 93K if you are on the 60K bike route.

In addition there will be a further feed station just before the re-entry point to the castle, at 45K or 60K dependent on the course you are on.

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 (cut in half)

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.

ON THE RUN

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.

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

Drinks from these stations will be 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 5.3K at Hill Hoath. There will be a second water station at 10.5K at the end of the lap.

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

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- 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

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

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.

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

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

QUESTIONS?

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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

PRIZE MONEY & REWARDS

FOR TRIATHLON AND MULTISPORT

For all triathlon and multisport races, we have two categories, Open and Female. We award trophies to the first Open and Female competitors, and prize envelopes to 2nd and 3rd place competitors with CRS discounts and partner offerings.

There will also be Age group trophies for the winners of the senior (18-39 years), Vet 40+, Vet 50+ and Vet 60+ categories.

FOR SWIM AND RUN SERIES

We award trophies to the first Open and Female competitors in both wetsuit and non-wetsuit categories, and prize envelopes to 2nd and 3rd place competitors with CRS discounts and partner offerings.

TIMINGS

The prize givings will take place in the afternoon, and timings are confirmed during the event weekend.

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