CARDIFF Epic Trail 10KRACE GUIDE 2019
Athletes are required to read and understand this Athlete Guide. In it, you will find information you need to compete at the inaugural Cardiff Epic Trail 10K. The contents of the guide is absolutely need to know for participants. Read it forwards. Read it backwards. Read it sideways. Then read it again!
By the time you get to Forest Fawr you should know this manual by heart and every piece of information in it should be as second nature to you as putting one foot forward to run. Please note that both Athlete Guide and website is subject to regular revisions
Welcome to the Cardiff Epic Trail 10K 2019
It is with great pleasure, on behalf of Tough Runner UK and all of our volunteers, that we welcome you to the second edition of the Cardiff Epic Trail 10k.
We are very proud that this is the second edition of the trail 10k distance here in the beautiful surroundings of Forest Fawr. To all our Athletes, sponsors and partners, we are grateful for your support for making this another successful race.
Tough Runner UK is committed to providing the best support for security, safety, medical and more. This is a safe and hospitable venue, and this race is a fantastic way to showcase Forest Fawr and its surrounding beauty as a whole on the international stage. Your success is our success. It is an honor to host you, and we will do our best to provide you with an excellent experience during your stay. We hope you take away beautiful memories of this beautiful woodland and friendly atmosphere.
It is our goal to ensure you have the best possible experience. The information contained in this guide will help you navigate race day. Please review the content carefully so you are well prepared.
Over the last year our team have invested a great deal of time and effort to develop a course that is safe, fair & challenging.
Please DO NOT SWAP YOUR RACE NUMBER, please make sure that you COMPLETE THE EMERGENCY CONTACT DETAILS ON THE BACK OF YOUR RACE NUMBER, and final please MAKE US AWARE OF ANY MEDICAL CONDITIONS.
Last, but not least, I would like to take the opportunity to thank all our sponsors, communities and volunteers who make this event possible, on race day take a moment to thank them as without them events like this would not be possible.
We hope you enjoy your race and we look forward to seeing you at the finish line!
Best of luck,
Adam, Dan & Ben
Tough Runner UK
Race day schedule
Sunday July 7th 2019
IMPORTANT – There will be parking made available by Tough Runner UK at Mountain View Ranch. Please follow the signs and directions from our team on arrival for the best place to park. There is a small charge of £5 per car for parking.
Registration will be open on the morning of the event 7.30 to 9.30am.
NOTE: If you want to save the rush and enjoy a stress free morning you can purchase our QUEUE JUMP REGISTRATION ON THE BUTTON BELOW, last chance to purchase will be before midday Wednesday 3rd July!
EVENT DAY SCHEDULE:
RACE BRIEFING FOR ALL RUNNERS
START OF THE CARDIFF EPIC TRAIL 10K
FIRST RUNNERS EXPECTED
Race day INFORMATION
How to get there:
Fforest Fawr is near Tongwynlais off the A470.
The OS grid reference is ST 143 838.
From the A470, follow the signs to Castell Coch. Continue past the castle entrance for 1.5 kilometres passed the Fforest Fawr car park and up to Mountain View Ranch car park.
Get directions on Google HERE
Official event parking will be located at Mountain View Ranch with a cost of £5 per car. Please follow signage and directions from staff.
Please take care when walking down to the Start/Finish line and be aware of any traffic. The walk is approximately 1.5K so will act as a lovely warm up and help you adapt to your surroundings in Forest Fawr.
There will be limited availability of event day and Tough Runner UK Merchandise available.
There will be:
Event Day T shirts
You be able to register for the Cardiff Epic Trail 10K 2019:
On the day– Sunday 7th July 2019, 8.00am to 9.30am
Please allow time to walk down to the Start/Finish and arrive in time for the compulsory race brief.
Want a stress free morning?
GRAB A QUEUE JUMPER RACE PACK- get your race pack delivered to you by posts prior to race day. The last chance to purchase is before midday, Wednesday 3rd July 2019
Please note the race has a no dog’s policy for the race. Our insurance does not cover our event for the inclusion of dogs / animals on the race route as part of the race.
- Athletes may run, walk, or crawl.
- Athletes must wear their issued bib number in front of them clearly visible at all times on the course. Bib numbers identify the official athletes in the race.
- Folding, cutting the bib number, intentional alteration of any kind, or failure to wear race number is STRICTLY PROHIBITED and may result in disqualification.
Athletes are expected to follow the directions and instructions of all race officials and public authorities.
FINISH LINE POLICY
Friends and/or family members are not permitted to cross the finish line or enter the finish chute with participating athletes. This policy will allow each competitor adequate time to celebrate their accomplishment without interfering with other finishers and ensure the safety of all athletes, volunteers and fans. Athletes who choose not to respect the policy will receive an automatic disqualification (DSQ)
The sole responsibility of knowing and following the prescribed running course rests with each athlete. No adjustments in times or results shall be made for athletes who fail to follow the proper course for any reason whatsoever.
SWAPPING RACE NUMBERS
I also want to remind all athletes that swapping numbers is strictly forbidden and something we take very seriously for the following reasons:Invalids event insurance.
Incorrect disclaimer details.
Endangers life as incorrect medical details will be on file.
Wrong next of kin could be notified should there be an incident on course.
We all have a lot of electronic devices these days, however as always there is a time and a place for a selfie. Please be mindful that selfie sticks are band from this event and cannot be used at any time, anybody caught doing with be immediately DSQ.We do NOT advise you to wear headphones, however if you must wear them please either only wear one bud or have the volume low so you can hear marshals and other runners around you.
CREW: please be friendly to the crew. They are all volunteers, who have worked hard to give you the experience of a lifetime. The only pay they get – and the only reward they are looking for – is your enthusiasm.
Please be friendly to the race officials (race director, marshals and medics), who take care of your safety. You are most likely to encounter them on your day. Your safety is still our first priority, and we want to avoid casualties.
Please be friendly to the locals. They are totally amazed that you came, and they think you’re completely nuts to be doing this. You are. In addition, they will support you the best way they can in your effort to succeed.
Our photographers will travel along on the race. They will take photos and video of you and other athletes, even when you are exhausted. You may not like it then, but trust us: the photos will be cool, and you will love having them afterwards. You do not need to acknowledge the photographers; just let them do their job.
Please be friendly to our sponsors and partners. They help us keep your entry fee as low as possible.
- Navigation skills are not required the course will be fully signposted
- Marshals and First aid will cover all major checkpoint there will not be a marshal present every 500 meters remember this is a trail race you as a runner are responsible for following signs.
- The course will have a lead bike and sweep runner for your safety and well being.
- The course will have a water station out on route. There will also be water available at the finish line.
- Finishers Medals will be given out at the finish line.
- We operate a strict littering policy if you can carry your gels/bars when they are full you can carry them when they are empty. Please only dispose of litter in the dedicated TRASH zones. Anybody not following these guidelines will be DSQ.
- Please be mindful of weather conditions on race day we advised to wear a base layer or a water proof jacket
- Spikes are not permitted you will damage/Brake the timing matts.
- Any Abuse from runners towards marshals, our sponsors of officials will not be tolerated, and you will be disqualified from the race.
- Your number must be clearly visible at all times during the race and you are reminded that failure to wear your timing chip will result in you being omitted from the results.
- Please be aware of the road and traffic as you make your way to the start/finish line area. Be mindful and stay safe.
There has been an increasing focus recently on the level of waste generated by running events, across all distances and terrain types.
With the huge focus today on the generation of plastic waste and what we can be doing as a society on every level to reduce plastic usage, we are right to focus on our sport and bring our impact down to the lowest level possible.
Slowly we are removing plastic bottles from events and will eventually be running cupels & bottle-less events.
In terms of what we advise runners to carry, we suggest either a soft flexible cup such as the Hydrapak SpeedCup for cold drinks, which can be stuffed into a pocket, belt or race vest, or a Light My Fire Pack-Up Cup which folds into itself with a plastic rim.
When you arrive at the water station, pleases take a bottle but carry it to the nearest marshal point or signage so we can collect them and recycle them effectively. By working together we can reduce the environmental impact and waste at events.
There will be a winners presentation back at Mountain View Ranch for the first 3 males and first 3 females. Remember the journey you will be a part of. It is not really over until the awards ceremony is over. Any winners who do not attend can be sent their award but the postage cost will be paid by the participant.
LOST AND FOUND
We will gather gear found during the race and have a Lost & Found desk in conjunction at the event hub/cafe. Any gear not collected at will be donated to charity.
Medical crew and race marshals appointed by the organisers may at any time during the race remove an athlete from the race, in case of health issues or risk of injury to the athlete.
All on the day medical services will be provided by our friends at Acute Medics LTD
All on the day support will be provided by Acute Medics LTD. Shaz Bentley and her team will be out and about covering the whole route. For any reason you cannot finish the race please see a marshal or a member of our first aid team
Please be mindful that our first aid team do not offer a taxi service to the finish line they are only to be used for medical emergencies.
Should you be running the event and want to carry a mobile phone with you for emergency purposes please add the below numbers to your contacts.
Adam Newton – 07766285902
In the instance of extremely slow runners you may be advised as the race progresses (esp if runners have taken a break from the event for an injury and possibly restarted) that we may have to bring into operation a cut off where we will have the right to ask runners to drop out.
The medical area is for athletes only and family members are not allowed. Overcrowding in the medical area prevents the medical staff from doing their job. For information on an athlete receiving medical treatment, please wait outside the medical tent for updates on your athlete’s condition.
If you have a known medical condition please ensure it is included on the back of your bib in the medical information section and put a red ‘X’ on the front of your bib.
- Please note that if your support team causes dangerous situations by behaving recklessly or violating these rules, you could be penalized or disqualified
- Although we encourage cheering from and shared responsibilities within your club, we aim to make the preconditions for the race as fair and equal as possible for the athletes.
- Excessive support from your support team, friends, family or spectators, that are perceived as giving support or giving unfair advantage, may be result in the athlete being penalized for outside assistance
- Open first 3 men
- Open first 3 Women
Just a reminder to please be more weather-proof if the conditions are not kind to us on the day. This is a trail race through the forest, please ensure you dress and prepare adequately and keep well hydrated (especially if the weather is hot).
It’s important that you arrive on race day healthy, fit and prepared. Here’s a top checklist to help get you ready.
- WARM UP ON RACE DAY, arrive early enough on race day for a proper warm up prior to the start, spend between 5 and 10 minutes getting loose. Be sure to do some cardio activity, such as a light jog, to increase circulation and prep your muscles!
- START EASY – RELAX AND BREATHE Don’t race at maximum effort from the start. Relax and focus on proper breathing technique as you settle into a sustainable pace.
- CHECK OUT THE COURSE, get comfortable with the course by checking out conditions.
- RACE IN SHORTER EVENTS, being properly trained is the best way to reduce anxiety. If possible, race in shorter events and clinics to prepare yourself for race day conditions. For extra guidance, talk to a coach or your local running club.
- LEARN ABOUT COURSE DETAILS It’s important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the race website and pre-race communication to familiarize yourself with the course. Study the event timetable to plan for proper arrival and preparation.
Hope you all enjoy the race, we’d appreciate a kind review on our Facebook page after the race.
Adam, Dan & Ben
Tough Runner UK