Overcomming Cycling Aches and Pains

 

Its race season and  you have begun to log up the miles on your bike. One thing you can guarantee is that new and old aches and pains are going to show themselves. What is often misunderstood is what is happening and why is it? Usual suspects include poor riding positions, a weak core, muscles imbalances- a whole wealth of things. For the new rider aches and pains may result from poor bike fit and set up or from simple training errors like excessive mileage too early into their training.

For the seasoned rider it could simply be wear and tear. Your body has grown accustomed to your set up and training regime and yet things will still suddenly go. Our goal at The Flying Physios is to offer advice on how to remedy such things with traditional treatments options. See below.

I’ve got Hip Pain!

What has happened and why?

You may well have been pushing hard in high gears and this can ravage your hips. The addition of tight muscles and weak glute muscles will only add to the problem.

What’s the fix?

Drop the gears back and in doing so increase your cadence (crank revs per minute)- this will take pressure off those hips. Focus on some glute strengthening exercises as detailed below in the knee section. In to yoga? A number of yoga poses can help as well. Muscle weaknesses/overuse can be identified by a Physio or Sports massage therapist.

I’ve got Knee Pain!

What has happened and why?

Achy knee pain may well be the result of incorrect saddle and/or seat position. Weak outer Glutes- the Glute medius-  may also be to blame. New to riding? Then you may simply be trying to do too much too soon in the bigger gears.

What’s the fix?

Pain on the front of your knee? Your saddle is too low. Pain in the back means it may well  be too high. Strengthen the Glute Medius with lateral leg exercises. Focus on stretching the quads, IT bands and hamstrings. Finally try spinning in a lower gear.

I’ve got Foot Pain!

What has happened and why?

You experience tender spots under ball of your foot. You may also experience numb toes when pressure is applied to certain areas on your sole as the nerves between the foot bones are squeezed. This could be due to tightness in the posterior compartment of the lower leg- situated deep under the calf muscles. It could also be the fat pads on the sole of the foot shrinking which can happen over time. This results in the exposure of some nerves.

What’s the fix?

For the numbness try loosening your shoes or if does not alleviate symptoms then try a wider shoe. If you experience a burning sensation try switching shoes to  a stiffer sole or possibly tweak your pedals with a wider platform. Also look a sliding your cleats back.

 

I’ve got Back Pain!

What has happened and why?

It may be wear and tear due to your age, fatigue related back pain, a weak core (more common than you think) or a poor bike fit (again very common for new riders). All of these have the opportunity to cause strains and pains.

What’s the fix?

For the core- look at plank exercises as a great way of strengthening the area. Also focus on stretching your hamstrings. Take your bike to a professional if you feel the bike fit is the issue- you may be overreaching due to poor fit. As the years roll by your set up may change quite a lot due to your lack of flexibility.

I’ve got Hand Pain!

What has happened and why?

Pressure on the wrist and hand during training can put pressure on the nerves in that area. It will tend to cause tingling and numbness in the fingers and possibly a sharp pain in the wrist. Placing your wrists in too an extreme angle will also cause problems as will putting too much pressure through your hands due to seated position or technique.

What’s the fix?

Firstly consider well padded gloves. Also consider how you hold the handle bar. Try to hold on with a neutral grip position -picture shaking someones hand and note how straight the wrist is- this is what you should be aiming for. Check the saddle position and see if the nose of the saddle is level or has it slipped down? If it has it needs to adjusted and levelled as this will reduce your weight from shifting forwards and putting unnecessary stress on your wrists and hands. .

I’ve got Neck Pain!

What has happened and why?

Your position on the bike may well cause too much over reaching resulting in tension through the neck, shoulders and the upper back.

What’s the fix?

With your hands on the grips look at down at your front wheel the handlebar should obscure the view of the hub. If not adjust. Also try to relax those shoulders as much as possible when you ride.

FIX: When you look at the front wheel with your hands on the hoods, your bar should obstruct your view of the hub. Relax your shoulders when you ride.

I’ve got Ankle Pain!

What has happened and why?

Pain in the back of the heel is a key symptom of Achilles tendinitis. This condition is often brought on by doing too much too soon. Another cause may be having your cleats in far too forward a position making you pedal on your toes too much. This too can strain the Achilles.

What’s the fix?

Ice, ice, ice! Also use an anti inflammatory if you take meds. We recommend resting the area fro a while too. Stretching often helps too. Try letting your heel hang off the edge of a step holding for a minimum 20 seconds. Also look at moving your cleats back.

We at The Flying Physios hope this info has been helpful. Our London Colney St Albans clinic is open 7 days a week and we welcome you to drop in after a run or a ride. Our ongoing offer to all Hercules subscribers is 30 minutes of sports massage for just £20.00. Perfect after a session out beating the streets. To book call 01727 758 846. Take care and safe training.

Article: Luton’s Festival of Sport – In the news

 

Luton South MP, Gavin Shuker, said: “I am right behind the Festival of Sport, it will be an exciting sporting event for Luton. I am looking forward to joining athletes and families across Luton and taking on sporting challenges together.”

Click here for the full article in today’s LUTON NEWS, HERALD AND POST

 

How to dress for cold weather cycling

 

Let’s admit it not everyone likes to get on their bike in the very cold weather – even the hardiest of cyclists! The important thing to remember is to be prepared and dress appropriately for the weather conditions whether you are training for a forthcoming event or riding for fun. It’s always good to stay warm in cooler weather, and the best way is to wear layers.

What on earth does that mean?

If you take a cross section of an onion, you can see all the skin layers surrounding the core. Layering of your clothing works in the same principle.
When you dress in layers, you generally have three different types of clothing on your body, each with its own purpose.

Base Layer

The base layer is the one closest to your body. Its sole purpose is to help you stay warm but not get too hot, and most importantly, should serve as a way to carry perspiration away from your core. Wool is an excellent material for this, and some synthetic materials are suitable as well.

Typical Example of a Base Layer:Base Layer

Long sleeve base layer providing insulating compression for muscle support.

Middle Layer

The purpose of the middle layer is to insulate and at the same time to still continue to move moisture away from your body. This layer is “fluffier” than the base layer, keeping warmer air in close to your body yet allowing it to still circulate around you so that you don’t get too warm in periods of high activity. Of the three layers, this one will vary the most depending on the temperature and the individual person. In addition to the actual air temp, your level of activity plus the amount of sunlight and wind combined with your level of fitness and metabolism will all factor into how much insulation you will require in this middle layer. Polyester fleece is a good choice for an insulating layer. Wool polo’s or vests also work well.

Typical Example of a Middle Layer:

Casual long sleeve t-shirt in light fast-wicking Tri-Lite® fabric

Outer Shell

The outer shell primarily serves as a windbreaker and also works to thwart any good old UK showers! This layer’s first job is to keep you dry – the warmth you will feel comes from what’s underneath. The outer shell should be breathable to help get rid of the moisture you’re generating through perspiration. Lots of jackets now have rear vents and underarm zipped vents help remove the moisture.

Example of a typical outer shell:

Lightweight translucent waterproof & breathable jacket in an athletic fit

Most of All – Enjoy Riding in Any Weather

You can enjoy a great days riding using the above principle. However don’t forget your hands, head and feet. They all need insulating!

With the right gear you can safely and comfortably ride in the UK winter climate.

For further advice on clothing and ‘layering’ up for your ride why don’t you give our partners the team at Cycle Tech Hertfordshire a call on 07764 185515.

Above all ENJOY!

Hercules & Mike & the Cycle Tech Hertfordshire Team

Specialists in Mobile Bicycle Repairs
www.cycletechherts.co.uk

 

How to stay race fit ALL season…

 

By now your race season should be planned and you will be gearing up to the first event whilst easing off on the hard work you have put in your off season. The fact is, there is still some hard work to do – such as staying fit and healthy for the duration of your events timetable.

It is not unknown for an athlete to work so hard off season only to develop an injury just weeks before competition and ruin their season. We at The Flying Physios are keen to stop this from happening and so below we offer some top tips on keeping you race fit all season.

 

Keep strong all season long!

Runs, swims and biking, focus on key areas such as the glutes, quads, core and back. To avoid injury as the miles build up you need to STRENGTH train all of the muscles groups. Why? It promotes balance throughout the body and it keeps the muscles strong alleviating pressure on the joints.

Roll away the pain.

Foam rollers are something we at The Flying Physios have warmed to slowly. They are useful for rolling out some niggles and promoting replenishing blood flow into areas – similar to a deep tissue massage. Focus on the ITB, your calves and your lower back and roll AFTER stretching. A word of advice – use them gently. We see too many people bruise themselves – though not always visible- by hitting these things too hard. Also when using it on your calves roll from bottom to top- not top to bottom. Why? Because you can damage the valves in the blood vessels by forcing fluid the wrong way!

Keep a keen eye on your kit!

Tri-athletes have 2 key pieces of kit that must be maintained and attended to regularly – the bike and the running shoe. The bike needs fresh tyres every season and regularly check tyre pressure and brake pads and always wear your helmet. Your running shoes need to be changed every 400 miles or 3 to 4 months. Flat shoes like flat tyres on a car will hamper performance and are guaranteed to aggravate knees, hips and your back.

A rub makes everything better.

Recovery is a very important part of your season and your training. A sports massage by a trained sports massage therapist will help identify muscle imbalances, tension and aggravated muscle fibres and treat them. A good therapist will also identify problem areas you never knew existed and address them too. A sports massage can be performed as much as once a week but twice monthly or even once a month will suffice. At the very least, schedule a massage following every race. The Flying Physios run pre-race clinics prior to all Hercules Events.

What’s your body telling you?

Neck stiffness following a bike ride or foot issues following a run are symptoms you cannot not ignore. If you are working with a trainer speak to them about it. Advice will stop something small turning onto something much bigger. Again a massage can help.

Learn from someone else.

Coaching at any level is extremely beneficial. So seek someone with the experience you need and work with them for a while. Work outs can be enhanced and training kept within reasonable limits during race season, greatly reducing the chance of over doing it. Working with a coach is also a great way of staying motivated.

Eat like a champion athlete.

You are what you eat so pay attention to your diet. Failing to refuel or  becoming overheated and dehydrated can cause some serious issues. Take on iron and protein which both allow your body to fully recover. Food is fuel, good fuel equals good results, bad fuel… well you get the idea.

Have (n) Ice bath

Believe it or not an ice bath should be an essential part of your recovery following every workout. Ice reduces swelling and aids muscle recovery.

 

Rest, rest, rest.

A rest day is so important as a part of your training schedule off season and during race season. Rest is rest – no running, cycling, swimming or strength training. A rest will not hinder your performance, it will help it.

 

The Flying Physios are offering all subscribers and individuals participating in Hercules Events a preferential rate on our Sports massages throughout the race season. You can book a 30 minute appointment for just £20.00. To book call 01727 758846 or email jason@theflyingphysios.com

Our first Hercules Events ‘pre-race clinic’ will take place at our London Colney St Albans clinic in the week leading up to The Hercules Festival of Sport – Luton on Sunday 24th May.

 

Get the most out of your off season

 

Hi everyone and  welcome to the first of what we hope are many informative approaches to keeping you fit on and off the track, road, bike, in or out of the water and most importantly enjoying your Hercules events. This is brought to you courtesy of our partners, The Flying Physios.

Our first subject is getting the most out of your off season training that will reflect well during race season. What we are providing here are suggestions that have the potential to pay big dividends come race time. It’s time to get …. THE RESULTS YOU WANT!

 

  1. Focus, Focus, Focus.

When you are trying to be the best at one or a number of sporting disciplines it pays to be focussed on your goal, short term and long term. You obviously have your race season goals based around results and times. However you can’t achieve such goals without focussed training between races but more importantly during off season. Off season training is the foundation upon which your upcoming season’s success is built. This is the time to gradually and safely push that body to gain healthy physical responses that eventually turn into better results and more achievable times.

So what’s your training goal?

An example might be improving your watts output over a given distance by 5% or achieving a run that gradually becomes 10 seconds faster over a specific distance whilst running at a capacity that is equal to your zone 2 heart rate*. In whichever way you choose to train it’s all about the gain; gaining a better time or gaining more output to propel you around that course whilst achieving your goals safely. Rome wasn’t built in a day and neither is your stamina.

* This heart rate is generated when you work at over half capacity. The rate that will allow you to run continually whilst holding a conversation that is made up of full sentences, not 3 word sentences.

 

  1. Identify your weakest point and work on it!

This is a given folks but when you are achieving great results in one area it’s easy to ignore weaker elements in another and as a result create a greater divide between the two. To rectify this make time for an extra session to address these weaknesses. Off season is technique time. Need help? Seek out a professional to help you achieve your goal. This is incredibly important if you need to improve your swimming stroke, running form or pedalling technique. Ideally your trainer will prescribe drills for you to follow, all of which will translate into better technique and better times during race season.

 

  1. Strengthen and protect

For all the cardiovascular that you will be doing don’t forget your strength training too. It’s a must for staying active- and by active we mean injury free. Aim for 2-3 strength sessions a week. During off season your training volume may well be lower as cycling may have taken a back burner. Utilise this available time! Seek out a Personal Trainer or look for organised classes specific to your needs. And mix it up too. Your body thrives on change and challenges. Guard against injury and re injury by considering sports massage as an essential part of your training too. They can help identify and irradiate niggles you wouldn’t know existed until race season but most importantly they speed up recovery and that means you can train more but most importantly, safely.

Remember 2015’s season is made in the off season and there is still time to make it your best so far so go out and try something new.

The Flying Physios (TFP) are here to help with your off season training. They are offering all competitors and subscribers to Hercules Events a 30 minute TFP sports massage for £22 at their London Colney clinic. The clinic is open 7 days a week- yes even Sundays! Click here or call them on 01727 758846. If you prefer they can come to you, they are The Flying Physios after all.

Happy and healthy training and racing from Hercules and TFP.

Announcing the Hercules Festival of Sport Series…

Hercules are delighted to announce that we have, new for 2015, a complete Festival of Sport Series lined up for you. You will be spoilt for choice this season as we have 4 fantastic venues spread over 3 counties with events running from May all the way through September. We are also offering huge discounts when you book the complete series so please take a look at our event pages for more information and we hope to see you at one of our events soon!







 

The Hercules Series 2015

We are pleased to announce that this year we have 4 exciting venues to choose from for your favourite festival of sport…or what if we said that you didn’t have to choose? We are now offering series bookings with huge discounts. You can compete in your chosen distance, across 4 festivals over the complete season from 24th May – 13th September. The line up is as follows:

Northwood

Northwood

Merchant Taylors' School 26th June 2016

St Albans

St Albans

Verulamium Park 18th September 2016

We have a perfect selection of terrains with a mix of road and off road routes, pool based swims and open water events to really challenge you this season.

enter now

 

 

Hercules Festival of Sport – St. Albans

Verulamium Park, Hertfordshire, Sunday 23rd September 2018

General

Set in the historic Roman town of St. Albans, our Hercules Festival of Sport will once again be a wonderful event and an ideal end to your season.

Our swim events will take place in the new stunning Westminster Lodge pool, which boasts state of the art facilities. Our run takes place within the beautiful Verulamium Park and bike routes take place in the surrounding Hertfordshire countryside.

Alongside challenging courses for multisport events, we have designed the line up for the ‘Festival of Sport’ to offer something for the whole family, including a ‘Scootathon’ for the budding kid Olympians. The exceptional facilities of Westminster Lodge provide everything that athletes could wish for and the surroundings of Veralamium Park provide excellent spectating opportunities for your friends and family to participate also; so sign them up! All our adult events are chip timed, professionally photographed and you will receive a finisher’s medal and a technical t-shirt for your participation.


Triathlon

We have two triathlon distances on offer at the Hercules Festival of Sport St. Albans:

Novice – 200M/14K/2.5K
Sprint – 400M/20K/5K

The swim leg will begin with a processional start in the state of the art Westminster Lodge Pool. Transition will be located just a quick sprint away in the wonderful historic setting of Verulamium Park. Our bike leg will be undertaken in the beautiful Hertfordshire country side, taking in the quiet roads and picturesque villages of Hertfordshire and then its on to a fast and challenging in park run to finish.

We would recommend a road bike for the Festival of Sport St. Albans but that is by no means compulsory, as we would like everyone to have the opportunity to take part in this event.

Minimum Age: 15+

Run

We have two of the most popular distances on offer for the Festival of Sport St. Albans: 10K and 5K. Both runs will be set in the beautiful Veralamium Park and will be testing, safe and fun. There are lots of opportunities along our routes for spectators to cheer you on and you will finish in the sports village to a hero’s welcome over the finish line.

Minimum Age: 5K 11+, 10K 15+

Aquathlon

This season sees the return of the Aquathlon (Swim/Run):

Novice- 200M / 2.5K
Sprint – 400M / 5K

Our Aquathlon race will start in the state of the art Westminster Lodge pool, before heading out onto the run leg, which will be conducted within the confines of the beautiful Verulamium Park finishing to a warm welcome from friends and family in our Sports Village.

Minimum Age: 15+

Duathlon

Back by popular demand we have all 4 of our Duathlon (Run/Bike/Run) distances included in this seasons festivals:

Novice – 2.5K / 14K/ 2.5K
Sprint – 5K / 20K / 2.5K
Standard – 10K / 40K / 5K
*Kids –  400M / 1.2k / 400M          Ages 7-14

We have tailored our Duathlons to make sure that they are challenging, but provide a distance and standard for every ability. The Duathlon run legs will be contained within the superb grounds of Veralamium Park. The bike leg will take you out into the beautiful surrounding Hertfordshire countryside for a fast and enjoyable race.

*The kids duathlon will take place on the athletics track located within the park. We will supply bikes for the kids duathlon but you are more than welcome to bring your own. Also please note the kids duathlon is not a chip timed event.

Road bikes are recommended for the Hercules Festival of Sport St Albans, but by no means compulsory. We want everyone to have the chance to take part in a wonderful day of sport.

Minimum Age: Novice & Sprint Distances 15+, Standard Distance 17+

Scootathon (Ages 4-8)

Scootathons are a fantastic addition to multi-sport events, allowing budding kid Olympians to take their first steps in multi-sport eventing. Sign up your son or daughter and put their feet firmly on a sporting path.

The Scootathon involves a 200m run, followed by a 400m scoot, finishing in a 400m cycle to the finish line and our Scootathon. We will supply scooters and bikes but you are more than welcome to bring your own*. Children are guaranteed to enjoy this fun, safe and challenging race.

Children younger than 6 years old will be required to bring their own bikes and scooters.

*Please note that kids Scootathon is not a chip timed event

Free games (Kids of all ages)

We are happy to be joined by Kings Camps at Hercules event St albans. This charity is all about getting children active, having fun and learning together, and will be providing loads of fun games and activities to children throughout the day.

Gaga Ball, Parachute Games, Tug of War, Number football, Shark Attack, Zoom Ball, Pepsi Cola, Splat, Ultimate Kickball, Crazy Tag and more!

No booking necessary, just come along and join in the fun! Children must be accompanied by an adult at all times.

YOUR ENTRY FEE INCLUDES:

  •  Race entry 
  • Timing chips  (Excluding children’s events)
  • Finishers T-shirt 
  • Bespoke finishers medal 
  • Access to Post race nutrition, massage and athlete area 
  • Winners’ Trophies 
  • Access to special offers from our supporting sponsors

DRAFT EVENT SCHEDULE:

Start Time: Event:
07:00 Sprint Triathlon
07:00 Novice Triathlon
07:00 Aquathlon
08:30 Duathlon
10:00 10K Run
10:00 5K Run
11:30 Kids Scootathon & Duathlon

Distances & Prices

Event: Distances: Price:
Novice Triathlon 200M/14K/2.5K £30
Sprint Triathlon 400M/20K/5K £40
Sprint Triathlon – RELAY 400M/20K/5K £20 x 3
Novice Duathlon 2.5K/14K/2.5K £25
Sprint Duathlon 5K/20K/2.5K £35
Standard Duathlon 10K/40K/5K £50
Kids Duathlon 400M/1.2K/400M £20
Aquathlon Novice 200M/2.5K £15
Aquathlon Sprint 400M/5K £20
Run 5K £15
Run 10K £20
Scootathon (Scoot/Bike/Run) 200M/400M/400M £20

Enter

Registration is now open for 2018!

Enter now

 

Routes

Cycle Routes

 

40KM
CLICK HERE

 

20KM
CLICK HERE

 

14KM
CLICK HERE

Run Routes

2.5KM

CLICK HERE

 

5KM

CLICK HERE

 

10KM (2 laps of 5KM route)

CLICK HERE

Race Day Info

Event Photos

Travel

Address:

Westminster Lodge Leisure Centre, Holywell Hill, St Albans, Hertfordshire AL1 2DJ

By Car:

Close to the M1 (junction 6,) A1(M) and M25 (junctions 21A and 22,) St Albans is easily accessible from all parts of the UK. We encourage visitors to travel by public transport wherever possible to reduce congestion and emissions.

By Rail:

St Albans Railway Station is just 20minutes away from London’s St Pancras international Station on the First Capital Connect Train line.  The line connects St Albans to a variety of other London underground stations including West Hampstead (Jubilee Line), Kentish Town (northern line) and Farringdon (Metropolitan, Circle, Hammersmith and City lines). There are also frequent services throughout the day and night, between St Albans and Gatwick airport (1 hour 15 mins), Brighton (2 hours), Bedford and London Luton Airport. You can connect with London Overground ‘s North London Line at West Hampstead Thameslink station.

Hotel Accommodation:

Hotels in the local vicinity include The Clarion Hotel St Albans (01727 848849) and The Premier Inn St. Albans- Bricket Wood (0871 527 9016) Please contact the hotels direct for rates and availability.

Map:

Click here for a map of the location

Parking:

Parking – NO PARKING WILL BE PERMITTED AT THE VENUE, WESTMINSTER LODGE, ON RACE DAY, SUNDAY 17 SEPTERMBER. If you come to the park you will be directed to an alternate race day car parks. Save yourself time and energy on the morning and go directly to one of the suggested car parks:

The Maltings Car Park, Victoria Street, St Albans. It is open 24 hours a day and is only £1 to park on Sundays. The address of the Maltings Car Park is Victoria Street, St Albans. Use AL1 3HL for Sat Navs.
St Christopher’s Place Car Park; which is open from 6am to midnight and is only £1 to park on Sundays. It is accessed from Upper Dagnall Street, St Albans. Use AL3 .5DQ for Sat Navs

A link to a map and directions for all Car Parks in St Albans can be found here

Results

FAQ's

See below for the answers to some of our most frequently asked questions:

 

Do I need to use a road bike for Hercules Festival of Sport St. Albans?

No, a road bike is recommended but not compulsory. As long as your bike is in good working order and ‘road worthy’ you can use it.

 

Is drafting permitted on the bike at Hercules Festival of Sport St. Albans?

No, drafting is not permitted as we are a draft illegal event.

 

Can I use Aero bars on my bike?

Yes, due to the fact that our race is draft illegal Aero bars are permitted.

 

Can someone else collect my race pack on my behalf?

Yes, you can email admin@herculesevents.com in advance giving your permission to said person to collect your pack. If you are a BTF member they will need to bring your BTF Licence with them for us to cross check.

 

Are your events suitable for complete beginners?

Yes, our events are suitable for complete beginners. We have diverse mix of people that compete with us and our events are very friendly and welcoming which is perfect if you are a novice. You really can take the race at your own pace, yet our courses are challenging and competitive if you are a seasoned athlete.

 

Do you offer discounts for local clubs/teams?

Yes we offer 15% discount for local clubs and teams to encourage participation of sport in the area. Please email admin@herculesevents.com and provide us with the following details: Club Name, Club Secretary Name, Club Registered Address, Number of Members. We will provide you with an exclusive unique discount code which you can distribute to your members accordingly.

 

Do you have a bag drop?

No, we do not have a bag drop facility at any of our events and do not take any responsibility to items left at owners risk. However for those taking part in Triathlon, Duathlon and Aquathlon you will have access to a secure transition area and your own marked bay to leave your belongings.

 

Do you need a wetsuit for Hercules Festival of Sport St. Albans?

No, wetsuits are forbidden due to the temperature of the water. We recommend that all participants race in a tri-suit or similar. Swimming costumes may be worn and clothing can be put on over the top in transition. Please be aware that there are very strict rules around dressing in the transition area so please refer to the British Triathlon Federation rule book for more information.

 

Can I be refunded if I am no longer able to participate?

No, we do not offer refunds. You can however transfer your entry to another person to race on your behalf or change to another race which may be more suitable. Both changes can be made by logging back into your EventBrite registration and selecting the option to ‘Transfer’ There is no charge for transfers however should you wish to change to an event that is more expensive you will be required to pay the price difference.

 

My training hasn’t gone to plan am I able to change distances?

Yes, we understand that these things happen. You can transfer to a different distance or to another discipline entirely by logging back into your EventBrite registration and selecting the option to ‘Transfer’ There is no charge for transfers however should you wish to change to an event that is more expensive you will be required to pay the price difference.

 

How do I adjust my estimated swim time?

Please log back into your EventBrite registration and select the option to amend attendee information.

 

What is the BTF and do I need to purchase a race day licence?

The British Triathlon Federation are the national governing body for Triathlon, Aquathlon and Duathlon in Great Britain and Hercules Events are permitted by the organisation. Each participant is required to either be a member of the BTF or to purchase a BTF Day Licence which provides you with insurance whist competing. If you are not currently a member you will need to add the licence when selecting your event on our booking form. For more information on the British Triathlon Federation and the benefits of their annual membership click here

 

Can I race for my chosen charity?

Yes, we actively encourage our participants to raise money for charity. You can wear your own t-shirts and make it as obvious as you possibility can. If you let us know in advance we can also ensure that you are given a shout out on the day to raise awareness of your mission. Given the enormity of taking on a Hercules Event and its challenges we feel that it is the perfect catalyst for raising well needed funds for those in need. Please click here to set up a Just Giving page and please feel free to contact us should you think that we as an organisation can help your efforts further.

 

Are dogs allowed at the venue?

Yes, as long as they are kept on the lead and outside of the public buildings.

 

I have a discount code where do I enter it on the booking form?

Discount codes are to be entered on the first page of the booking from and once entered the prices of each ticket will recalculate minus the discount. Please see below:

Hercules Festival of Sport – Luton

Inspire Luton Sports Village, Bedfordshire, Sunday 24th May 2015

This event is now complete. Well done to all those who took part!

General


Inspire Luton Sports Village is again our incredible venue for this year’s Hercules Festival of Sport Luton. Boasting a 50m Olympic standard pool and miles upon miles of parkland and countryside, it is the perfect sports venue in Bedfordshire.

Join us for a wide selection of races including Triathlon, Aquathlon, Duathlon, Sportive, 10K and 5K run races. We even have a fun run for the little ones so that every member of the family can be involved.

The Inspire Centre’s state of the art facilities are used by elite athletes and is the venue for ITV televisions hit show “Splash”.

All our events are chip timed, professionally photographed and you will receive a finisher’s medal and a technical t-shirt for your participation.


Off Road Triathlon

We have three Off Road Triathlon distances on offer at the Hercules Festival of Sport Luton:

  • Novice – 200M /10K / 2.5K
  • Sprint – 400M / 13K / 5K
  • Standard – 800M / 26K / 10K

All our Off Road Triathlons will start with a swim leg in the incredible 50m Olympic standard pool and transition is just 50 meters from the swim exit. Then it’s out on to the cross bike course, which is a challenging rough path and off road course, set in the glorious countryside of Bedfordshire. After the bike it’s on to the run leg, which is set on picturesque, undulating trails within the Inspire Luton Sports Village. There will be lots of opportunities for your spectators to cheer you on and you will receive a warm hero’s welcome at the finish line.

Run

There will be 3 run distances at the Hercules Festival of sport Luton: 1.5K Fun Run, 5K and 10K. We have created a challenging route set within the grounds of Inspire Luton utilising the local Bedfordshire countryside. Get set for stunning views, a cross country run and watch out for the horses. Please note the following age restrictions for our run events below:

1.5K Everyone welcome
5K 11 years +
10K 15 years +

Cycling

We have 2 excellent Cyclo Sportive events available at the Hercules Festival of Sport Luton:

  • 100 Kilometres
  • 100 Miles

Both routes take you out into the beautiful Bedfordshire countryside. The courses offer a mix of speed and challenge, and are suitable for all standards of cyclist. Our routes will be well marshalled and feed stations will be available on route. We will also provide a GPX file of the route along with your race day briefing.

Aquathlon

Our very successful Aquathlon (Swim/Run) events are back and even better for the 2015 season. We have three Aquathlon distances in our Festival of Sport Luton:

  • Sprint –  400M/5k
  • Standard – 800M/10K
  • Tri Star Kids – 300M/2.5K

The swim will take place in the incredible 50m Olympic Standard Pool. The run leg will take you cross country to the surrounding park land within the grounds of the sports village. There are spectacular views of Bedfordshire on route, and all of our run courses are well marshalled with water stations on route.

Off Road Duathlon

Our successful Cross Duathlon (Run/Bike/Run) events are back with a bang! We have 2 popular Duathlon Cross distances to offer you in our 2015 Festival of Sport Luton:

  • Sprint 5K/10K/2.5K
  • Standard 10K/20K/5K

We have tailored our Duathlons to make sure that they are challenging, but provide a distance and standard for every ability. The Duathlon run legs will be within the surrounding parkland and grounds of Inspire Luton Sports Village and the bike leg will be on our cross bike route, which is a challenging rough path and off road course, set in the glorious Bedfordshire countryside.

YOUR ENTRY FEE INCLUDES:

  •  Race entry 
  • Timing chips  
  • Finishers T-shirt 
  • Bespoke finishers medal 
  • Access to Post race nutrition, massage and athlete area 
  • Winners’ Trophies 
  • Goody bag 
  • Access to special offers from our supporting sponsors

FINAL EVENT SCHEDULE:

Start Time: Event:
07:00 Standard Off Road Triathlon
07:00 Sprint Off Road Triathlon
07:00 Novice Off Road Triathlon
07:00 Aquathlon
08:00  Off Road Duathlon
08:30 Cyclo-Sportive
10:00 10K Run
10:00 5K Run
11:30 1.5K Fun Run

Distances & Prices

Event: Distances: Price:
Novice Off Road Triathlon 200M/10K/2.5K £30
Sprint Off Road Triathlon 400M/13K/5K £40
Standard Off Road Triathlon 800M/26K/10K £60
Sprint Off Road Duathlon 5K/10K/2.5K £25
Standard Off Road Duathlon 10K/20K/5K £35
Aquathlon Sprint 400M/5k £20
Aquathlon Standard 800M/10K £25
Aquathlon Tri Star 300M/2.5K £15
Sportive 100K £30
Sportive 100 Miles £30
Run 5K £15
Run 10K £20
Fun run – Child 1.5K £7.50
Fun run – Adult 1.5K £5

Enter



Online booking is now closed but we are taking on the day registrations for all events.

 

Routes

Novice Off Road Triathlon

Sprint Off Road Triathlon

Standard Off Road Triathlon

Sprint Off Road Duathlon

Standard Off Road Duathlon

Cyclo-Sportive 100km

Cyclo-Sportive 100mile

Run 5K

Run 10K

Aquathlon Run Route

Race Day Info

Event Photos

Click here for all the photos from Hercules Festival of Sport Luton

Travel

Address:

Inspire Luton Sports Village, Hitchin Road, Luton, LU2 8DD

By Car:

Leave the M1 at Junction 10a. Head north on London Rd toward Ashton Road. Continue onto Castle Street. At the roundabout, take the 3rd exit onto Park Viaduct/A505. At the second roundabout, take the 2nd exit onto Crawley Green Road. At the third roundabout, take the 1st exit onto Vauxhall Way/A505. At the fourth roundabout, take the 2nd exit onto Stopsley Way/A505. At the fith roundabout, take the 2nd exit onto Hitchin Rd/A505. Turn left onto Butterfield Green Road. Inspire Luton Sports Village will be on your left hand side.

By Train:

The closest rail station is Luton Airport Parkway and the Inspire Luton Sports Village is a short taxi journey from the station.

Hotel Accommodation:

Local hotels include The Holiday Inn Express Luton Airport (0871 902 1622) and The Leaside Hotel Luton (01582 417643) Please contact the hotel direct for rates and availability.

Map:

Click here for a map of the location

Parking:

Parking is free at Inspire Luton Sports Village. Due to the volume of competitors there will be an overflow car park provided and you will be directed to its location on the day.

Results

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