2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
DATE: Monday 29th Feb – Sunday 6th March, 2016
RACING DATES: Wednesday 2nd March – Sunday 6th March
RACING SCHEDULE: https://regattas.canoe.org.au/?regatta;file=559
BOATS : To be transported by road, 3 vehicles / trailers (Jim Murphy, Derek Stevens,
Rick Bayliss, Tom Clarken, Scott Ryan, Dave Bacchus (Thursday 25th – Sunday 28th)
ACCOMODATION:
Banksia Tourist Park 219 Midland Road Hazelmere WA 6055 08 9250 2398
TRANSPORT: Hired bus transport to and from Airport, Course, Dinner Locations,
Shopping as required.
ACCOMPANYING COACH: Nicholas Bulmer
OFFICIALS: Elaine Dunn, Gary Dunn, Ian Hume, Derek Stevens, Sue Wevill, Mark
O;Brien, Rick Bayliss, Austin Rugless, Scott Ryan, Tracey Tapscott, Mark Bulmer, David
Jager.
PERTH WEATHER FORECAST
2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
GENERAL DEMEANOUR & BEHAVIOUR
Represent our club with pride and ensure your behaviour is positive and respectful
towards people and property. If you see another team member about to discredit
our team please remind them of their responsibilities.
Drug consumption will not be tolerated for any attendee, and the consumption of
alcohol is not permitted by any athletes.
A reminder that junior athletes are not permitted to consume or purchase alcohol
while on tour. This will be considered a major breach of conduct and may result in
your being sent home immediately.
Likewise if you are caught in a compromising manner with a
member of the opposite sex your parents will be contacted
immediately and this may also result in your expulsion from the
team. No place for devils on this trip.
10 COMMANDMENTS
Thou shall!
1. Not complain about airport queues and luggage delays - they will not move any
quicker by complaining.
2. Be on time for training, meals (no reminder required), buses and planes - or else.
3. Wear the uniform and love it!
4. Respect the rights of everyone on the team - and they will respect yours.
5. Not let the demon drink pass thy lips.
6. Go to bed early and be ready to give it your best, every day of the trip!
7. Make sure lights out time is adhered to, devices are off and its quiet all round.
8. Respect the decision of the coaches as far as crew selections are concerned and
only complain directly to the Head Coach if you have a problem
9. Eat everything that’s put in front of you - even if it doesn’t look edible - Greens are
compulsory - yum, yum!!
10. Get along with everyone - even if you’d really like to tell them to drop off the
planet - make an effort! A unified happy team is a well performing team.
11. Enjoy yourselves - make this a major step in your sporting careers - look, listen and
learn for the future and above all have a great time!
Remember that a hassle free trip will make for happy coaches and athletes.
2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
TRAVEL TIPS
You will need to be at the airport at least 1 hour prior to departure.
Have the list of contacts with you in case you are late.
If you are taking your own paddle make sure it is in a paddle and tape bags
together for ease of keeping them together and minimising damage to single
paddles.
Remember on the plane:
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be wary of strangers ;
remain seated, keep noise to a minimum,
drink lots of fluids - but none of the alcoholic variety – keep
caffeine, (including coke) to a minimum (best drinks are water
and juice),
take any medication you need to take en route,
a few (emphasis on few) travel sweets or snacks to keep you
going just in case the hunger pangs strike and the airline food is inedible
music/gaming device !
Make sure when you book your luggage through that all straps are done up
together. If your bag has a large carry strap take it off and put it inside your bag.
This will prevent airline staff from grabbing your bag by one handle and ripping it off.
Pack it don’t stuff it – zips are not the forcing mechanism to close bags. You will also
need something keep your valuables - your personal belongings are your
responsibility.
Do not make jokes about bombs and terrorist attacks while going
through security checks – this is not viewed as funny by security staff
and may result in the team being unnecessarily delayed.
Water cannot be carried through any security check so don’t fill water bottles until
just before you are about to board once you have been through all security checks.
Your parents have entrusted your welfare to the coaches and managers
on this team. Understand that this is a huge responsibility for us all. There is
always safety in numbers so stick together.
2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
ACCOMODATION
Cabins will be allocated as all female or all male only.
Linen and towels provided in the cabins.
Athletes are responsible for all items in the cabin – Return ANYTHING taken out.
Lock cabins day and night.
The key to your rooms will normally come on a tag so don’t lose it.
Be polite to your room mates and offer to look after the key - this will
guarantee that you will be first through the door and that you will
have the first chance at the double size bed if there is one – your
room mates on the other hand will have the bunk bed in the corner.
Banksia Tourist Park
219 Midland Road Hazelmere WA 6055
Tel: 08 9250 2398 or 1300 885 224 Fax: 08 9250 2236
Email: [email protected]
Reception Hours
Weekdays – 8.00am – 7.00pm
Weekends – 8.30am – 6.00pm
After Hours Reception available until 8:30pm
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Enjoy free wireless internet access at our campers kitchen and recreation
room
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Enjoy a swim in our grand 16 metre swimming pool with plenty of covered
area to keep out of the hot WA sun
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Get together with friends and cook up a storm in our restaurant-like campers
kitchen
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Relax in our huge recreation room with television, video player and free pool
table
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Cook up a feast in our covered BBQ’s located in various areas around the
park
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Neighbouring shopping centre only 2km away
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Our accommodation ranges from the more conventional style 1, 2 and 3
bedroom fully self contained Chalets to the open planned Cabin Ensuites.
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All accommodation features ensuites, reverse cycle air conditioners, linen,
kitchenettes, televisions and DVDs to accommodate 2 to 8 people.
2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
PACKING
** Put your name on your things if you don’t want to loose them **
Valuables brought at your own risk – you bring it you look after it!
(Linen and towels provided in the cabins)
Training gear for Tuesday
Spray deck / Kag
Racing top
2 Towels for competition
Drink Bottle
Paddle & paddle bag
Personal snacks
Other uniform
Rain jacket
Hoodie / Trackies + extra
track pants
Shorts / T-shirts
Runners
Double adaptor / Power
board
Charger for ipod, phone etc
Thongs
Sunscreen
Pyjamas
Hat
Pens / Pencil
Good casual wear / shoes
for 2 nights eating out
A book of some literary merit
/ Maths homework
A scoop of washing powder
in a ziplock bag if you want
to wash anything
Toiletries: Shampoo,
toothpaste, toothbrush,
deodorant and a comb or
brush (gentlemen??)
DAY PACK
Make sure you have all weather appropriate things in your day bag every day. This
is an important event – you have worked hard so make sure you are as well
prepared as you can possibly be.
Racing schedule/ lane draws
Hat
Sunscreen
Drink bottle
Personal Snacks
Thongs
WLCC Uniform racing shirt
Tshirt
Paddling shorts
Towels x 2
Seat pad, footbar, seat
Paddle
Shorts / Trackies / Hoodie
(Rain jacket)
Camera
Ipod with listenable music
Heath Pack (optional)
Put together a small health pack of items you would use regularly or may need,
which becomes part of your regatta gear.
eg: hand sanitizer, multi- vitamins, electrolytes / gastro stop / Imodium, Panadol,
sunscreen, anti-histamine (Claritine), nasal decongestant, lip balm, moisturiser, eye
drops, tissues
2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
STAYING SAFE, FIT AND HEALTHY
Communicate your whereabouts to others while at the course, shops,
accommodation. Have roommates and coaches phone numbers stored in your
phone.
Use sunscreen / wear hats / stay in the shade.
Make sure you eat a balanced diet each day.
Ensure you are well hydrated. Drink lots of water.
Eat carbohydrate rich foods 2-4 hours before the race. If you are backing up for
other races make sure you continue to take in carbohydrates throughout the day.
Eating within 20 minutes of training/ racing will aid the recovery process and assist in
muscle repair. Small amounts of protein are also good to help the old body repair
itself.
If you normally take vitamin supplements and sustagen – take enough for the trip.
It is advised to eat at least three times a day (most of you don’t need
encouragement). Food provides the body with essential energy to perform. It’s also
a good chance to meet people and talk. Remember to eat everything green
(providing the green is not mould from week old recycled food).
The inconvenience of taking care with what goes in the top is far better than getting
sick and having a nurse putting something up the other end when you get sick!
If you feel unwell or have injuries please make sure you let your coach know as soon
as possible.
Use free time wisely. Rest when you need to.
Wear appropriate clothing.
Personal hygiene is important (for the sake of everyone traveling with you!)
For the benefit of all please rinse out and hang up gear at end of day session.
For those who don’t know how to wash clothes, take a short lesson from mum before
we depart.
2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
RACE PLANS
You should develop your plans for all events in K1 and team boats.
Your team boat plan needs to be clearly understood by all in the crew.
If you are having trouble with this you can discuss with your coach.
Make sure you have your plan well revised before race day.
Eg:
START : How many strokes and at what rate (4,10D/S, 10D/S)
BODY of the race: How long will this last? What will my stroke rate be throughout?
When will I have to lift to stay in touch?
FINISH: When will I start to build? How will I lift my stroke rate? How will I maintain
speed & power?
Have a proper warm up plan and build that in.
Leave nothing to chance. Plan to be the best organised athlete at the regatta!
Failing to plan is planning to fail. Your performance at this regatta is your most
important race to date – this could be the start of something big!
Planning your day also includes:
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recording when each race is,
when you will collect your boat number (know your race number and lane
number),
knowing what time you will need to get on for a warm-up,
planning your nutrition, and
checking equipment before racing starts.
2016 NATIONAL CHAMPIONSHIPS – Champion Lakes Perth – WLCC Group Arrangements
LEARN TO BE A SMART INTERNATIONAL ATHLETE!
Extract from information prepared and presented by Nicolla Bullock and Ken
Wallace for the Olympic Hopes Junior Team 2014.
• Keep warm, wearing shoes and socks - (and Ken Wallace was very critical of the
athletes in this respect) that loss of body temperature can detrimentally affect their
performance by 1.5% (e.g.) the difference between making the B final or the A final.
•Check your equipment before racing ... seat, rudder, weight … make sure it is
ready and parts haven’t been taken out or tampered with.
• Be prepared ... what you will pack in your bag the night before, when and what
you will eat on race day, when you will warm up, what you will do in the warm up,
when you will check your equipment, make sure your seat and foot bar are screwed
in and tight, check that your boat weights are all in and haven’t been tampered
with, when you will get your race number, when you will start your dynamic
stretching, get on the water and start your warm up, know what warm up you will
do, your race plan, when you will get to the start, the importance of a proper warm
down, drink and recovery snack and post race.
•Understand the importance of good hydration and the fact that if you are
dehydrated you will paddle slower.
Some of the aspects raised by Ken Wallace at the camp were:
• Starting gate techniques for a good start - be around the start line 5 to 10 minutes
before your race, listen to the starters call and tune in with the starters rhythm, circle
around and move into the gates early.
•Ken’s worst race is when he finishes and knows that he has something left in the
tank - you need to finish strong, with an empty tank …. So know when you are going
to go all out for the finish and make sure you don’t leave anything in the tank. As
Ken said, at a predetermined mark, take 2 big breaths and … Go For It! ( You must
practice this in training.)
•When training think to yourself that “this is the race”. Then when it comes to race
day, just replicate what you have done in training. (i.e.) what you do at training is
what you will do in a race, so practice it.
•Mental toughness and confidence on race day comes from having done the
physical work.
•The vital importance of planning for race day and being prepared - practice your
race plan at training race day starts when you get up in the morning to fuel your
body for the Race - plan what and when you are going to eat and do not have a
full meal less than 3 hours before racing.
•Always shake the winners hand.