Hever Castle Festival of Endurance Guide 2022 by castleraceseries

COMPETITOR GUIDE HEVER CASTLE FESTIVAL OF ENDURANCE 2022

YOUR R INFORM 2

RACE MATION

YOUR RACE INFORMATION

SWIM COURSE

This course is applicable to the Gauntlet Triathlon, Aquabike, Aquathlon and Swim Only 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 triathletes 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.

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.

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 red buoy.

YOUR RACE INFORMATION

CYCLE COURSE

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

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 Gauntlet and Duathlon Long - 2 laps 60K Course Aquabike Middle - 1 laps Aquabike Long - 2 laps. Bastion - 3 laps.

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.

RELAY TEAMS

Each member of the relay team will receive a timing chip.

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.

YOUR RACE INFORMATION

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

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 27 26 28 SEE SITE LAYOUT MAP CAMPSITE CAR PARK

EVENT CONTROL

1 2

3 4

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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 10

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.

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

THE ROUTE

HOW MANY LOOPS AM I DOING?

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

Aquathlon Middle - 1 lap

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.

Marathon - 4 laps

Gauntlet, Aquathlon Long, Half Marathon - 2 laps

Duathlon Long - 2 laps Duathlon Middle - 1 lap then 4K Bastion - 4 laps

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

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

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. 21

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 22 .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

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

All results will be posted online on the evening of the race.

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.

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 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.

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 In addition there will be a further feed identical selection of food and drink station just before the re-entry point available for you as per the bike feed to the castle, or 32K dependent on station including the following: whether you are on the 45L or 60K course. - Pre-mixed bottles of water - PF 30 Energy Gels The team of volunteers will have a - PF 30 Energy Chews selection of food and drink available - Pre-mixed bottles of water for you including the following: - Pre-mixed bottles PH 1000 electrolyte drink - Pre-mixed bottles of water - 1/2 Bananas (peeled) - PF 30 Energy Gels - Coco Cola (flat) - PF 30 Energy Chews - Sweets (varies) - Pre-mixed bottles of water - Pre-mixed bottles PH 1000 Drinks from these stations will be in electrolyte drink cups. Please use the bins provided - 1/2 Bananas (peeled) further along the course for your empties rather than dropping them Drinks from these stations will be in the grounds of the Castles. handed out in bike specific drink bottles. Each station will be followed Additionally there will be a water by a large container ready to catch station at 4.3K at Stock Woods. your empty bottles or litter. 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 https://visit.pfandh.com/3L6LEc7 for tailored advice at pfandh.com/castle 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 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 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 28

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

(like PH

https://visit.pfandh.com/37Ve5vn

https://visit.pfandh.com/3upJC03 and it can - This is known as ‘preloading’ 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 https://visit.pfandh.com/3JCCmnM (low blood condition called hyponatremia 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 https://visit.pfandh.com/37Ve5vn

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

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

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

- 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? - 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)

What to do

- 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

- Use our Quick Carb Calculator to get an idea of how much carbohydrate you'll need per hour to perform at your best

- 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

- 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 Why

- 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

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

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

Why - 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

CHECKLIST FOR ADJUSTING YOUR INTAKE Signs you may need to drink more include: - Feeling thirsty/dry mouth

- Heart rate drifting upwards when compared to power output or effort - Tight, twitchy or crampy muscles Signs you may need to drink less include: - Feeling bloated - Feeling water ‘sloshing’ in your stomach - Peeing too frequently 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

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

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

YOUR RACE INFORMATION

PRIZE MONEY & REWARDS

PRIZES, AGE GROUPS & PRIZE GIVING

GAUNTLET COMPETITORS WILL RECEIVE

– Castle Race Series Medal. For Gauntlet There will be cash prizes and trophies – Bespoke Gauntlet technical t-shirt. for Open category podium places. – A well-earned warm meal on There will be trophies and prizes for completion of the race. (This Age Groupers. can be claimed by entering the Gauntlet competitor’s marquee For all other races and presenting the wristband The Open category winners will worn during the race). receive a trophy and prizes. – A free massage from one of Eden Sports Clinic’s masseurs. – The opportunity to shower in the campsite showers.

£300 £100

£50

CONNECT & CONTACT

FOR MORE INFORMATION

We look forward to seeing you on race day and wish you luck for your final preparations. If you need further infomation please visit our website: castleraceseries.com