Great North SwimRun Guide

EVENT GUIDE 2023

SATURDAY 10 JUNE

INTRODUCTION TO SWIMRUN

Based on teamwork, passion, and closeness to nature, this outdoor running and swimming challenge is a benchmark in adventure races. Not just for endurance athletes, the most important things you need are a sense of adventure, some determination, and a lot of fun!

SwimRun is about enjoying the landscape we are lucky enough to inhabit. The rules are about being courteous and respecting the environment, and in this case, the race comes second.

Many landowners have kindly given permission for this event, and we want to repay their faith. We take on the challenge as it is presented to us, and we leave no trace.

This guide includes important event day information, so please ensure you read through it to make sure you are well prepared.

BEST OF LUCK AND WE LOOK FORWARD TO SEEING YOU SOON!

IMPORTANT INFORMATION

All SwimRun participants across the Short, Middle and Endurance distances must go to the main Great North Swim event site at Brockhole where you will need to check in and start the event. Short distance participants cannot arrive at Wray Castle.

COURSES

There are three different routes, Short, Middle and Endurance

• Short - This is approximately 12.5km with 3 runs and 3 swims.

• Middle - This is approximately 24km with 4 runs and 5 swims.

• Endurance - This is approximately 39km with 6 runs and 7 swims.

All share common sections, be courteous to each other. At the start of every Swim or Run section there will be a sign telling you the distance ahead for that section to help you pace yourself. You may also wish to write these distances on the back of your hand.

TIMETABLE

08:30 START FOR MIDDLE AND ENDURANCE PARTICIPANTS

Short - WAVE 1

09:30 Ferry takes Short - WAVE 1 to start line at Wray Castle boathouse

09:45 START - SHORT - WAVE 1

Short - WAVE 2

10:00 Ferry takes Short - WAVE 2 to start line at Wray Castle boathouse

10:15 EVENT START FOR SHORT - WAVE 2

Short - WAVE 3

10:30 Ferry takes Short - WAVE 3 to start line at Wray Castle boathouse

10:45 EVENT START FOR SHORT - WAVE 3

GEAR GUIDE

WETSUIT

This is compulsory. We recommend a short suit as it’s a bit easier to move around in.

SWIMCAP

Swimcaps must be worn during all parts of SwimRun for visibility.

GOGGLES

Make sure they’re tried and tested and fit well.

TOW ROPE

A tow rope or tether helps to keep you and your partner together on the swim sections and can be used to regulate and optimise your speed.

HAND PADDLES

Paddles can help you swim faster, meaning you can save some energy in your legs for the run.

SHOES

You want these to drain and dry quickly. Try trail shoes or go DIY and drill holes into the base of old trainers.

COMPRESSION SOCKS

Go for quick-drying socks that will also help keep your legs warm, whilst wearing your wetsuit.

PULLBUOY

An essential piece of kit to help you in the water, especially as you’ll be wearing shoes in both the swim and run. Think about how you’ll attach it when running – we recommend a bungee cord.

SWIMRUN RACE BIB

You’ll be provided with this, so think about how it might affect your kit.

TIMINGS/HOUSEKEEPING

PRE-RACE BRIEFING

A pre-race briefing will be held for Middle & Endurance participants on Friday 9 June at The LakesSchool (Troutbeck Bridge, Windermere, Cumbria, LA23 1HW) from 6:30 - 7:30pm. Please ensure you attend.

There will be a short safety briefing for Short distance participants on the day, before the start.

RACE DAY ARRIVAL

Please arrive on site early to be checked in in plenty of time. Site opens at 07:00, changing, baggage and toilets will all be available, as will customer services should you have any issues. Please check your kit the night before the event.

GETTING TO SITE

No parking will be available at Brockhole unless this has been prebooked. You can find information on travel options here.

CHECK IN

We will ‘check you in’ to our safety and timing system at the start at Brockhole. We will then check you out at the end of the event at the finish line. It is crucial that should you retire at any point on the route you notify us, so we can check you out and we are not looking for you at the end of the day.

Short Distance competitors you will be checked in before you board the ferry, but your race time will only start when the gun goes, and the chips are activated.

MIDDLE AND ENDURANCE

Check in will open from 08:00 for an 0830 start from the main Great North Swim start.

SHORT

WAVE 1: Check in is at 09:00, start time is 09:45.

WAVE 2: Check in is at 09:30, start time is 10:15.

WAVE 3: Check in is at 10:00, start time is 10:45.

Please don’t be late as we cannot delay the launches. You cannot come straight to Wray Castle as you won’t be able to check in.

On the day briefings: There will be a short supplementary safety briefing before you start / get on the ferry. You will also be given the details of each swim as you arrive, please listen to the briefing as there will be some key points for each one.

RUN SECTIONS

The route will be clearly marked in two ways. At any junction there will be a small arrow. On all other sections, there will be marking flags. These will correspond to the colour of your event:

(Red = Endurance/Orange = Middle/Green = Short).

If you see these in the ground or similar, you know you are going the right way. They will be every few hundred metres so if you have run for 500m or more and not seen any, you should retrace your steps as you may have gone off course.

If a marshal asks you to stop, please listen, this could be for any reason but the two main ones are:

i. So we can capture your number, enabling us to safely track you around the course.

ii. There is a road crossing ahead.

There are some crossings of roads on all courses, and on the Endurance course, you will run along a short section of road. Please respect the roads as you would on any other day. There will be traffic that you must give way to. KEEP TO THE LEFT AT ALL TIMES when on road sections.

ENDURANCE PARTICIPANTS

Please be aware that another event is also using Loughrigg Fell on Saturday 10. They will be using the signs shown here to waymark their route. Please ensure that you do not follow this signage.

LITTER

Anyone dropping litter on the course will be asked to leave the race. We need to respect the environment we are privileged to be in. If you take anything from a feed station please keep the litter with you until the next point, or hand it to a marshal.

GIVING WAY

We are sharing all trails with the general public, and we want to be a courteous event. Please step aside and let others pass if required, anyone seen to be disrupting other trail users will be disqualified.

SWIM

All swims have clearly marked entry and exit points, with a bright orange flying banner. There will also be a marshal at the entry and exit too.

Swim hats can be stashed in your wetsuit, or anywhere else you like for the run sections, as can your goggles. However, you will not be allowed entry into any swim section until you are clearly wearing your swim hat. You are welcome to wear your own hat for warmth.

Pull buoys and hand paddles are permitted but Middle and Endurance competitors please do be careful during the mass start.

In Case of Difficulties:

i. The majority of Swims track shorelines, so please only go as deep as required to swim comfortably. This means that if you are in difficulty, you need only come in a short distance to a depth where you can stand up. This of course isn’t possible on all swims.

ii. There will be safety cover on all the swim sections. If you get into difficulty roll on your back and raise one hand and they will come to your assistance.

FEED STATIONS

There are 3 feed stations providing Fulfill bars, and later, bananas and chocolate. The stations are located at Wray Castle (Middle and Endurance only), the Southernmost turn around point (Middle and Endurance only) and at Brathay Hall (everyone).

There are also an additional 2 Feed Stations on the Endurance course around Grasmere and Rydal Water - see course map for details. Please take your time to refuel and say hello to our volunteer marshals. If you are having any equipment or medical issues, mention it at a feed station and they will be able to help you out.

As well as the feed stations, course marshals will have basic supplies.

DECISION POINTS

There are two key decision points on course where you must make sure you take the correct turn according to your distance. These will be clearly signed and marshaled. These are just beyond Wray Castle (Short turn right and everyone else left) and at Brathay Hall (Short and Middle straight on, Endurance left).

Please note: You can decide to cut your distance short, please just notify a marshal. You cannot decide to take the longer route.

CUT OFF TIMES

There is no cut off time for Short Distance teams. For Middle and Endurance distance teams there is only one point where we will be enforcing a cut-off on safety/ medical grounds if necessary. This is at Brathay Hall.

MIDDLE DISTANCE: Anyone taking part in the middle-distance who takes longer than 4 hours to reach Brathay Hall will only be allowed to continue if deemed fit enough to do so by the medics.

ENDURANCE DISTANCE: The northern loop of the course is extremely challenging, with harder terrain and much steeper climbs. For this reason, we will be keeping an eye on all participants at this check point and giving them a quick medical assessment before being allowed on. After 4 hours no-one will be allowed to start this section, but you may be allowed to continue to the finish following the mid/short course route if deemed fit enough by the medics.

SAFETY

10m Rule: Marshals will be checking that everyone obeys the 10m rule at all times. You must be within 10m of your team mate, and if you are not then you will be removed from the race. There will be no warnings or second chances. This applies to the Swim and Run sections. Tethers are allowed.

Assisting Others: Whilst this is a race, our first priority is the safety of ourselves and our teammates, and our second is our fellow competitors. If you come across a team who are having an issue, please make completing the event your secondary focus, after helping them. This may mean running ahead (or backward) to the nearest marshal point to raise the alarm.

Bibs

Middle and Endurance participants will be given a SwimRun bib at the briefing on Friday evening at the Lakes School (LA23 1HW). Short distance participants will be given their bib on Saturday morning.

Compulsory Equipment

We will conduct spot checks on the compulsory items as per the OTILLO rules. These include:

We encourage:

i. Wetsuit

ii. wim hat

iii. Running shoes

iv. SwimRun bib

i. Dressing bandage (1 per team)

ii. Compass or watch compass (1 per team)

iii. 1 whistle per person

iv. Suncream

MEDICAL

MEDICAL COVER ON THE ROUTE

There are plenty of first aiders on the route, as well as paramedics and doctors. If you have any issues, however small, please just ask the nearest marshal. The best place for minor ailments to be looked at is at the feed stations.

MANAGING YOUR TEMPERATURE

The Lake District in June could provide a wide range of weather conditions. If it is hot, you may need to strip your wetsuit down to the waist, and remove your hat for the run sections, but on a cool day cold could be the enemy. Hypothermia can occur in relatively warm water, particularly in very thin or weaker swimmers. Frequent transitions from swimming to running over fells in possible inclement weather, then further swimming will hasten this process. Swim sections later in the course may feel colder than initial ones due to the depletion of carbohydrate stores. Make sure you adhere to adequate, frequent fuelling whilst observing yourself and your team mate for signs of hypothermia (confusion, slurred speech, co-ordination problems, excessive irritability).

MINOR ISSUES

Make sure minor issues are addressed as soon as reasonably practicable. What may seem like a trivial blister/sprain/strain initially will likely develop into an issue which could affect you as the race progresses. Cover all cuts and abrasions, however minor, with sticking plasters. You should consider not swimming if you have deep cuts.

Race Doctor, Paramedics have the right to prevent participants from continuing.

KNOWING WHEN TO STOP

It is important you know your limits and know when it’s wise to stop. Consider your environment and the possible need for rescue if you get into difficulties in a remote location. Utilise the feed stations as a checkpoint to assess your current condition and ability to continue.

SUNCREAM

Please make sure you are wearing water-resistant sun cream with enough for re-application depending on weather forecast. Put some in a clear sealable bag and carry it in your wetsuit.

RACE DOCTOR, PARAMEDICS AND THE RIGHT TO PREVENT PARTICIPANTS FROM CONTINUING

Although you may feel ok to proceed, the Race Doctor and Paramedics have the final say on your condition and your ability to continue. We have your well-being at the centre of our decisions.

IMPORTANT: Both team members must be fit enough to complete the course as individuals will not be permitted to continue alone if their team-mate must stop.

GOOD LUCK & ENJOY YOUR DAY

FROM THE ARLA GREAT NORTH SWIMRUN TEAM AND OUR PARTNERS