COURSE GUIDE LOUGH CUTRA CASTLE GAUNTLET
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YOUR R INFORM 2
RACE MATION
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YOUR RACE INFORMATION
SWIM COURSE
The Gauntlet swim course is a 1.9km loop which circumnavigates Apple Island.
LOUGH CUTRA CASTLE SUNDAY SWIMS
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500m
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Key Start Finish 1.9km 1.5km
1500m
1900m
1800m
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900m 1000m 1100m
THE COURSE
The course is a 1.9km loop which circumnavigates Apple Island in the middle of the lake (shown in light blue on the attached map). Race Director, Brian Adcock will record an online briefing prior to race day which will be shared on the Competitor Information page on our website. This short online video will detail course and safety details. If you are in a relay team, please ensure every member of your team has watched it. Swim buoys will be placed at regular intervals round the course and will act as distance markers and also “sighters” for your swim. Wetsuits may be optional for this race. The swim cut off will be 75 minutes. Safety is at the heart of the event – we have safety boats/ crafts 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 the boat or kayak at any time during the race is acceptable with no implication on your race timings. Swimmers will be manually and electronically counted into and out of the water for additional safety.
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YOUR RACE INFORMATION
CYCLE COURSE
The cycle route is a 96K single loop which will take you deep into the heart of the world famous Burren National Park.
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THE COURSE
Once competitors have finished the swim leg, there is a 200m run to transition. The “Bike Out” will be at the opposite end of transition to “Swim In” and take competitors uphill onto the estate road.
will be wearing different coloured bib numbers and will be easily recognisable. For those of you who have raced before please note the movement of the first feed station on the map below.
CUT OFF TIME
The estate drive is 1.7km long and has the joint hazard of cattle grids and on cyclists return, exiting cyclists taking part in the shorter distance races. At the end of the estate road you will reach the old N18 (now the R458) where cyclists will turn right onto the public road. Once on the public road, cyclists are reminded that the roads are not closed to traffic and that you must follow the rules of the Highway Code at all times.
The cut off time for the bike leg is 7.5 hours after race start. You will not be allowed to continue if you are not back in transition by then.
FEED STATIONS
There will be feed and water stations out on the bike course. Please see the nutrition page for more detail.
LITTER
The Gauntlet cycle route will take competitors on a single loop 96K course. Once the loop has been completed, cyclists will come back to the front entrance of the castle. Cyclists should then return to transition via the reverse route of the estate road.
Competitors must not drop litter out on the course. If caught littering you will be disqualified.
OTHER COMPETITORS
Please be aware that we also have a standard distance race route taking place on the Sunday. This means some lead cyclists on the Gauntlet may be joined on the last 15km of their race by fresher legged competitors. These competitors
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STARTING THE CYCLE LEG
hamlet of Tierneevin. Turn right at Tierneevin church and continue west towards Kinvarra. After a further 3K turn left (also signposted to Burren Yoga) and head towards the Burren proper. The first of the large limestone fields associated with the Burren will come into view…..a taster of what is to come!!
On exit, the castle cyclists turn right and head north on the R458 (old N18) for 4K and into the centre of the town of Gort. Turn left in the market square and head West out of town for 1K before turning right onto the Corofin Road, the R460, opposite the supermarket. After crossing over the motorway continue for a further 1K before turning right towards Kinvarra. You will pass Coole Lough and Park on your right hand side before arriving in the small
THE BURREN MOUNTAINS
At 16K turn right onto the L4507 and head North West for 7K alongside the
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Castle Triathlon Series, Lough Cutra Castle Triathlon Gauntlet and Standard Distance Cycle Route
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Key Gauntlet Cycle Route 40k Cycle Route
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18 17 66 Contains OpenStreetMap.org data © OpenStreetMap contributors, CC-BY-SA.
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impressive Burren mountains, up close for the first time. At the end of this long straight road turn left onto the steepest section of the whole course, the L1014 and head up for 600m and across the border into County Clare. A 4K sweeping downhill is followed by a sharp right at a t-junction and then a sharp left at a second t-junction. This is the main Kinvarra to Ballvaughan road, the N67, and caution should be exercised at this point. Please take in the view on this next 7K section as it is the last you will see of the coast on the course.
CORKSCREW HILL
At 36K you will enter the village of Ballyvaughan, home of the Burren Cycling Club. At the T-junction in the village centre turn left and begin the long steady Category 3 climb up to the infamous Corkscrew Hill which does a very passable imitation of an alpine col with its switchbacks and steep incline. The top of the hill is just under halfway and not long after you will turn left onto a minor road.
BURREN NATIONAL PARK
For the next 9K the route winds its way south and downhill on a relatively narrow road, through the heart of the Burren National Park, towards the village of Kilfenora. Turning left onto the main road, the R476 at 54K you will then head towards Corofin for 9K in an easterly direction passing the ruins of Leamaneh Castle en route. In the hamlet of Killinaboy turn left
and head once more towards the mountains for just over 1K before turning right at a pronounced fork in the road. This is followed by 5K along a well made but single track road – please take great care on this section!
BACK TO TRANSITION
The next 7K is a fast section on the main Corofin to Gort road, the R460, and the last 2K passes alongside the beautiful Lough Bunny. Turn right at the crossroads (this is where you may be joined by standard distance competitors arriving from your right at the crossroads) at the end of the lough and join the L1010 for 4K heading south east before arriving at the village of Carrowcraheen and turning sharp left onto the newly resurfaced Tubber Road. At 80K pass through the village of Tubber itself and continue towards Gort for a further 3K and then turn right heading over the M18 once more and the Galway to Limerick railway line. After entering the village of Shanaglish with its impressive church, you will turn left, and after 2K on a narrow road section you will arrive at the old N18 again, directly opposite the entrance to the Triathlon Car Park on the edge of the Lough Cutra Estate. A further left and a quick dash due north for 1.5K on the R458 will see you returning to the main entrance to the castle before turning right (please be aware of oncoming traffic which should be held for you) and heading down the main drive and relative sanctuary of the transition area. 9
YOUR RACE INFORMATION
CYCLE COURSE KEY MILESTONES Please take note of the following 10 key junctions/ points of interest on the cycle course:
5.7K GORT TOWN CENTRE
Follow the Ennis Road (R458) into the centre of town passing en route under the railway bridge and over the river. Look out for the marshal and signage in amongst the town centre clutter (although things should be quiet in the morning). After turning left, continue 800m out of town on the Tubber Rd before turning a sharp right (opposite Supermarket) onto the Corofin Road.
23.5K ABBEY HILL - CATEGORY 5 CLIMB
Follow the long straight road towards the coast until a T-junction and then turn immediately left and get into a low gear for a Category 5 climb to the top of your first Burren col, Abbey Hill. Only 600m of lung busting effort and you will be at the top! Take care not to overshoot and end up on the faster and busier N67 that takes the coast road to Ballvaughan.
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36K BALLVAUGHAN VILLAGE
Follow the N67 into Ballyvaughan and then turn left at the T-junction in the middle of the village. Beware of the locals heading to the village shop for their Sunday paper!
43K CORKSCREW HILL – CATEGORY 3 CLIMB
Follow the N67 out of Ballyvaughan in the direction of Lisdoonvarna and then get climbing. There is a steady climb for approx. 6K which then steepens up quite dramatically as you approach the top. 4 serious switchbacks and then you are there! Beware motorists cutting the corners on the sharp turns. Feed Station 2 is just around the corner.
52– 53K KILFENORA APPROACH
Following a fast and steady descent on relatively narrow and quiet roads at just under 52K, you will approach road signage for Kilfenora – make sure you continue straight on following the triathlon signage and marshal in this location. On arrival at the main road, the R476, exercise caution as you turn left and head East for the first time.
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61K KILLINABOY
Approaching Killinaboy just after 61K prepare for a sharp turn left onto a minor road. Travel 2K along this road then follow the marshal and signage to turn left at a fork in the road. This next section will be made one way for the triathlon but please keep your wits about you on this very narrow section of road lasting 4K. The third feed station is found here at 63K.
68K BALLARD
Sharp right turn at 67K at a T-junction followed by a sharp left turn just before 68K at a place called Ballard onto the Corofin to Gort road, the R460. Please listen to the marshal’s instructions as this is a fast and straight road.
79K CARROWCRAHEEN
Just approaching 79K on a straight Burren road with limestone paving on the left and right, you will approach the hamlet of Carrowcraheen. Take a sharp left and left again after a few yards onto the Tubber Road, which if you followed it to the end would take you back into Gort. Enjoy the newly laid road surface!
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85K SHANAGLISH
Take care approaching the small hamlet of Shanaglish with its prominent church – you may well be passing as churchgoers are either arriving or leaving. A few yards after the church take the narrow road on your left and follow this for 1K before hitting the Ennis Road, the R458.
95K BACK TO TRANSITION
At the Ennis Road you will see a garage on your left hand side and the entrance to the Triathlon Car Park straight ahead. This is right on the edge of the Lough Cutra Demesne Estate – nearly there!! Turn left carefully as this is a fast road and there may well be a lot of additional traffic arriving for the triathlon and continue for just over 1K until you get to the main entrance of the Castle.
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YOUR RACE INFORMATION
RUN COURSE
After competitors leave T2 you will begin the run course which consists of three loops of a 7km course, totalling 21km. 6b
Castle Triathlon Series, Lough Cutra Castle Triathlon
Key
FEED STATION
Cycle Route Starter Tri Cycle Route Gauntlet Run Route (7km) The Lough Cutra Running Route (5km) The Prendergast & Viscount Gough Running Route, Children’s Cycle Route (4km) Starter Tri and Cormorant Running Route (2.4km)
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6c 6a
Teal Running Route (1.8km) The Widgeon Running Route (800m) Swim Route Gauntlet Swim Route Swim Start Swim Finish
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Buoys Water Point
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Running Route Marshall Points Feed Station
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TRIATHLON CAR PARK
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SWIM START
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SWIM FINISH
FINISH LINE
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CARS ENTRY ONTO ESTATE
CARS EXIT FROM ESTATE
Base mapping based on Ordnance Survey Ireland data. © 2011
THE ROUTE
A large proportion of the run route is off road with many competitors choosing to wear trail or multi-terrain run 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.
CUT OFF TIME
The overall cut off time for the Gauntlet race is 10.30 hours. This means that runners who have not started their 3rd lap 8 hrs 20 mins after race start will not be allowed to head out around the 7km loop for a third time but will instead be directed down the finishing chute
LITTER
Competitors must not drop litter out on the course. If caught littering you will be disqualified.
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6c
WATER POINT
Please take note of the following 6a 10 key junctions/ points of interest 8 on the Run course:
1.2K
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ENTRY TO DEER PARK
After 1.2K of running along the lakeside, the route turns inland and enters the Deer Park through iron gates. Care must be taken under foot at this point and all through the field which is the most uneven 600m of the route.
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1.8K 11
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EXIT OF DEER PARK
WATER
Again on exit of the field, although POINT the route has been much improved, care must be taken under foot.
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YOUR RACE INFORMATION
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2K 1ST RUN SPLIT
7 6d
At 2K you will pass a water station and also see a run course split. Competitors from the shorter races may well be on the run course at the same time as you. At this WATER POINT junction continue straight on, those on the 4K route will turn left at this point.
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2ND RUN SPLIT
At 2.5K you will pass a further run le Triathlon
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course split. Again competitors from the shorter races may well be on the run course at the same time as you. At this junction continue straight on, those on the 5K route will turn left at this point.
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FEED STATION
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3K
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ENTRY INTO CARROWCARRIFF WOOD
WATER POINT
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At 3K you will cross an open field section and then enter Carrowcarriiff wood. The path has SWIM been upgraded but is still a little uneven so please be careful under foot.
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CAMPSITE
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Cycle Route
TURN(7km) ONTO ROAD Run Route
At 4K you will emerge from h Cutra wood onto a quiet Route Carrowcarriiff (5km) country lane. Although the locals dergast & Viscount Gough are aware of the event please be Route,wary Children’s Cycle of motorists driving along this m) 500m stretch of road. and Cormorant Route (2.4km)
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ing Route (1.8km)
eon Running Route (800m)
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Swim RUN/CYCLE Route CROSSING POINT
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ROUTEROUTE TO TO REGISTRATION REGISTRATION
TRIATHLON TRIATHLON CAR PARK CAR PARK
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CAMPSITE CAMP
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STABLE COURTYARDS
REGISTRATION At 6.7K, after 500m runningREGISTRATION along a good tarmac road you will enter the stable complex. Please be aware of spectators and also speed bumps across the roads.
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At 6K after a run along Black Drive you will emerge at the Run/ Cycle crossing point on the main estate ride. Please listen to the marshals and give way to cyclists if required.
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CASTLE FORECOURT
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At 6.5K you will arrive on the castle forecourt. Turn right here and head away from the castle downhill on a track.
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TRIATHLON 6.9K CAR PARK
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then turn left and head uphill on the cobbled slope up the side of the castle to the Finish. If you have completed either your first or second lap continue straight towards CARS EXITonFROM transition to go around again. ESTATE
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At 6.9K, underneath the castle REGISTRATION battlements, you will come to the CARS ENTRY ONTO Finish Line/ Transition Junction. If 13 ESTATE you have completed your third lap
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FINISHING LINE / TRANSITION
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SWIM FINISH
FINISH LINE
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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.
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ON THE BIKE
In addition there will be a water station at the 2K point of the 7K loop which you will pass at 2K, 9K and 16K.
Each station will be preceded by a large container ready to catch your empty water bottles or litter. There will also be a large container approximately 50m after the aid station. A feed station will be placed at 18K, 44K and 63K on the bike route. A team of volunteers will have a selection of food and drink available for you including half bananas, HIGH5 energy bars, HIGH5 gels and preprepared bottles of water and premixed HIGH5 isotonic energy drink.
ON THE RUN
A feed station will be placed at the 3.5K point of the 7K loop. You will therefore pass this three times, once at 3.5K, again at 10.5K on your second lap and finally at 17.5K on your third lap.
Litter catchment area
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The team of feed station volunteers will have an identical selection of food and drink available for you as per the bike feed station, including bananas cut in thirds, HIGH5 energy gels, HIGH5 gels, pre-prepared cups of water, flat coca-cola and premixed HIGH5 isotonic energy drink. In addition, the run feed station will also stock jelly babies (or similar). On your run you may well be joined by competitors from the shorter adult races that have started after your race start time. Do not be put off by fresh legged runners overtaking you (they will have different colour numbers on their vests) and keep following the signs for the 21K race rather than just following others as they may well be on one of the shorter 4K or 5K routes!
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Litter catchment area
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IDE
GU N O TI TRI U N UR O Y
Getting your nutrition right can make all the difference to getting across the finish line and having an enjoyable race. HIGH5 is the on course sports nutrition at the Castle Triathlon Series, so here’s a guide to help you plan your nutrition strategy for the race.
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Fuel for the Gauntlet
Staying hydrated
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.
You lose fluids and electrolytes when you sweat. If you don’t replace these, then you become dehydrated which can really affect your performance. Sport drinks contain electrolytes to enhance the absorption of water and help you re-hydrate. Good to know These 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.
FOR MORE INFORMATION AND TO DISCOVER OUR RANGE, VISIT WWW.HIGHFIVE.CO.UK
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.
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 or more: No gel 750ml Energy Drink: 1 x gel sachet or 1/2x Energy Bar per hour 400ml Energy Drink: 2 x gel sachets or 1x Energy Bar per hour
BEFORE THE SWIM Take two Energy Gel sachets with 200-300ml water or ZERO around 15 minutes before the start. This is your fuel for the swim.
DURING THE RUN
Caffeine gives you both a physical and mental boost. When taking part in tough sport events like a middle distance triathlon, 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 a middle distance event, take caffeine at the start of the bike leg so that you can benefit from it for the rest of the race. 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 contains exactly 30mg caffeine per sachet.
DRINKING ON THE BIKE A middle 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
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. In a tough triathlon, you really push your body to the limit so expect soreness and stiffness afterwards. Consuming protein and carbohydrate afterwards help to replenish your muscle energy stores and kick start the repair and recovery process. Drink 400ml Recovery Drink 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.
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LAB I A V A
OUR C N O
ENERGY DRINK • 2:1 Fructose and electrolyte sports drink • For endurance performance and hydration ZERO • Zero sugar electrolyte sports drink • For hydration ENERGY GEL • Use for an instant energy boost • Real fruit juice for a light refreshing taste
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.
CAFFEINE
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YOUR RACE INFORMATION
SPECTATORS VIEW Many of you will be bringing spectators to watch your herculean efforts. This is our recommendation for your supporters, based on a 6 hour race completion time.
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07:30
12:00 – 14:00
Chill out and grab some breakfast in the Festival Village area whilst taking in the atmospheric sounds of the castle piper, Gerry Broderick.
You can watch the run from anywhere you like on the 7K route. The Castle and immediate surroundings provide the best backdrop for photos. You are welcome to walk any section of the run, but please just be careful to stay 08:00 to the side of the tracks and give Watch the swim start of the race and way to any competitors on narrow then wander in a northerly direction sections. The lawn directly in front up the lakeside path so that you can of the castle is a great spot to watch see your competitor round Apple the finishing straight and you are Island. welcome to run the last 100 yards with your competitor, particularly if you have young kids. 08:30 – 09:00
Make your way back to the castle lawn so you can watch the frontrunners exit the water and then cheer on your competitor as they emerge from the cold waters of the lake. There is a good grandstand view of the transition area at this point.
09:00 – 12:00
Make your way out onto the cycle course in your car and head for the 43K point which is on the N57 and the fabled Corkscrew Hill, Ireland’s answer to an alpine col. If you have the time go and visit Father Ted’s house in the Burren www.fathertedshouse. com before heading back to the Castle to catch your cyclist as they get off their bike. Alternatively, particularly if you have small children, stay and enjoy the atmosphere at the castle. There will be free bouncy castles, live bands and much more on offer.
14:30
The prize giving ceremony is scheduled for this time on the main stage in the Festival Village.
14:45 – 17:00
The children’s races start at 1500 and this provides a great spectacle and inspiration for younger children. In addition, more live music will play continuously throughout the afternoon.
TIPS
The athlete tracking system can be found in the information tent adjacent to the Finish Area which will tell you where your athlete is on the course. We can recommend the Gallery Cafe in the middle of Gort, which is right on the Market Square. 25
YOUR RACE INFORMATION
PRIZE MONEY & REWARDS
PRIZES, AGE GROUPS & PRIZE GIVING
EACH 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.
– Bespoke Gauntlet technical t-shirt.
There will also be Age Group trophies for 40+, 50+ and 60+ first places along with prizes for all positions. The prize giving will take place at approximately 2:30pm in the main event village.
– A well-earned warm meal on completion of the race. (This can be claimed by entering the Gauntlet competitor’s marquee and presenting the wristband worn during the race). – The opportunity to shower in the campsite showers. – Bespoke medal.
£300 £150
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£50
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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
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