211 Kiw anis Squadron Air Cadets Biathlon Program Handbook

Transcription

1 211 Kiw anis Squadron Air Cadets Biathlon Program Handbook

2 Biathlon with 211 Kiwanis Air Cadet Squadron The Race is On! Biathlon is a combination of cross-country skiing or running and marksmanship. It requires tremendous endurance and strength as well as skill and precision. Unpredictable elements including weather and wind conditions make this outdoor sport a fun and rewarding challenge that thousands of cadets participate in each year. Along with other Ottawa-area cadet units, 211 Squadron is fortunate to have access to the Chelsea Nordiq biathlon course, near Camp Fortune, QC. Chelsea Nordiq is one of the best biathlon courses in eastern Canada, and cadets will find training there fun and exciting, as well as a real work-out! Cadet biathletes participate in a series of competitions at the local level that culminate in provincial / territorial competitions and an annual National Cadet Biathlon Championship. Parents and squadron-mates are encouraged and welcome to come and cheer for the team at the annual competition! Pursuit of Excellence - Cadet Biathlon Program promotes physical fitness; promotes sportsmanship, sport etiquette and fair play; develops marksmanship skills; provides personal challenge and achievement opportunities; builds self-esteem. Whether you are aiming for success or achievement in biathlon, physical fitness or just participating in an exciting sport - there are golden opportunities available through cadet biathlon. This ever-popular program has produced many world class athletes, including Myriam Bédard and Jean-Philippe LeGuellec. Ski for Free Training is offered and supervised by qualified biathlon coaches; Training material (skis, boots, poles and rifles) can be provided for each cadet participating; There is no fee to participate.

3 211 Squadron Biathlon - Essential Information Season: Location: Arrival: Pick up: Mid-October until mid-february Camp Fortune Biathlon Range, Chalet des Érables Chelsea, Quebec (Map and directions attached) Saturday 0830 hrs (8:30 AM)* Saturday 1330 hrs (1PM)** Meeting Area: Parking lot near the green buildings on the right upon entering the ski hill parking area. Please do NOT drive up the trail to the Chalet des Erables. *We will meet at the base of the hill and walk up to the range as a group. If you are late, and see no squadron-mates, just walk up to the chalet/range where you will find us. **Pick up will be at the same location. Please be punctual and considerate as the supervisors of this event cannot leave until all cadets have been picked up 1. Scheduled practices will only be cancelled due to severe inclement weather or unforeseen circumstances at Camp Fortune. If there is a last-minute cancellation a group message will be sent to the team from 211squadronbiathlon@gmail.com - Please check your at 7AM every Saturday just in case. The Squadron website/facebook will not be used for this, only This is an outdoor activity with no option of going indoors except for the rest rooms. It is always better to be over dressed than cold. Layer your clothes so you can shed outerwear as you warm up. Keep in mind that, due to the elevation, it is always 5 to 10 degrees colder at Camp Fortune than in Ottawa. Jeans and shorts are NOT permitted, regardless of the weather. If you are inappropriately dressed you will not participate. Mandatory Equipment Appropriate running shoes before snow / winter boots thereafter Athletic clothing NO JEANS - See note above Toque or headband Mandatory (enforced by the Range Safety Officer) Training/warm up coat and layers NO Hoodies Winter coat to wear over athletic gear if needed Warm up pants / rain pants - as per weather Shooting gloves - provided by the squadron If you wear glasses, we have found it s best to apply an anti-fog coating to them before practice Full water bottle(s) bring plenty of water! Bring a healthy lunch, keeping in mind we have to take our own garbage out with us.

4 Once there is sufficient snow to train on skis, cadets with their own (skate) ski equipment are encouraged to bring their own. This is not at all a pre-requisite! Equipment can be provided at the biathlon range and all efforts are made to get the right sizes. DIRECTIONS TO CAMP FORTUNE BIATHLON RANGE (approximately 25 minutes from Ottawa) - Highway 5 north towards Maniwaki & Wakefield to Chelsea Quebec - Exit # 12, then turn left towards the village of Chelsea on Chemin Old Chelsea - Once past the village the road becomes Chemin du Lac Meech - After approx.. 4km, turn left on Promenade du Lac Fortune - Take slight left up Chemin Dunlop (signs will point towards Camp fortune Ski Facility) - Continue approximately 1.2 kms to ski Camp Fortune - our meeting location. Park at the far end of the lots, as it is closest to the biathlon range. Unfortunately, there is no public transportation to Camp Fortune and coaches are unable to provide transportation for the team. To make it easier for parents, as well as for the environment, we encourage participating cadets to try to coordinate carpooling. To facilitate this, coaches will distribute an list, including the name, and neighbourhood of each member. This is optional, and you can indicate if you would or would not like to have your name and included in that mail-out on the form attached at the back of this information package.

5 FITNESS A good biathlete is a good shot, but most importantly - FIT! We know that between cadets, school, other sports, friends and family, this might be a bit of an ambitious schedule, but for those of you who have the time, this is the sort of training plan that can really help you improve your fitness. Even if you are too busy for the full routine, whenever you can, try to incorporate these exercises into your day, and feel the difference they can make in your personal fitness. Monday Run 4km (or ski!) Tuesday Core/Legs Strength Wednesday Day off Thursday Run 4km (or ski!) Friday Arms Strength Saturday Biathlon practice Sunday Day off Strength Training Core/Legs - Suggested Workout Time: 30 min Try 3 sets of 10 (if you find this too easy, increase a safe amount) Example Suggested Workouts: Sit ups Lunges Wall Squats (30-60 sec) Plank (30-60sec) Crunches Leg lifts Strength Training Arms - Suggested Workout Time: 30 min Try 3 sets of 10 (if you find this too easy, feel free to increase a safe amount) Example Suggested Workouts: Push Ups Body Dips Bicep Curl Chin ups Triceps Extension

6 BIATHLON RANGE SAFETY Biathlon is a fun and exciting sport, but the range is no place for carelessness or neglect. Cadets are instructed and supervised at all times by Canadian Forces Range Safety Officers ( RSO s ) and cadets will follow their instructions precisely. Cadet biathletes are to read and understand the points below, and each week, before practice, coaches will have all participating cadets repeat the 4 A.C.T.S. of Firearm Safety. Remember the 4 A.C.T.S of Firearm Safety: A Assume every firearm is loaded C Control the muzzle direction at all times T Trigger finger must be kept off the trigger and out of the trigger guard until ready to shoot. S See that the firearm is unloaded when not shooting 1. Each individual athlete is responsible for the safe handling of the rifle. 2. All users of the Chelsea Biathlon Range must be a registered cadet in FORTRESS. (A registered cadet on file in the squadron) 3. CIC officers are the only cadet personnel authorized to be an RSO. He/She is responsible for opening and closing the range and enforcing all safety rules. He/She must be present for any event when the range is in operation. 4. The RED safety flag is under the control of the RSO at all times and must be used when the range is in operation. The RED flag indicates that the range is OPEN for shooting. No flag indicates that the range is CLOSED to shooting. The RSO will close the range and the RED flag lowered when it is necessary to step in front of the firing line (under the RSO s direction) to change paper targets, etc. When the range is closed, all rifles must be unloaded. When the range is closed during training, users must step well away from any unloaded rifles on the firing line and stand behind the shooting mat. Regardless of the flag in place, it is imperative that all users of the range be safety conscious. 5. When transporting a rifle to and from the firing line, the unloaded rifle must be pointed upward and have the bolt open. When preparing to load and shoot the rifle, the rifle must be pointed down range in the direction of the target. 6. Only shoot at the appropriate target, either metal or paper. Do not intentionally shoot at the paddles etc. Only air rifles or rifles using.22 cal LR rim fire ammunition (standard or target, not high velocity) may be used. 7. Under no circumstances may a loaded rifle be left unattended. The bolt must be open before the biathlete leaves the firing line after completing shooting. When not in use, unloaded rifles must be placed in a rifle rack with the bolt open and clip removed. Rifles may not be left unsupervised. 8. Any unsafe handling of a firearm will not be tolerated. In such a case, the RSO has the authority to immediately suspend range use privileges for the offender. Any such action to be reported (by the Range Safety Officer) as soon as possible to the Region Director.

7 Biathlon Rifles The cadet program uses German manufactured Anshutz bolt-action rifles that are specifically designed for biathlon competition. It is important that biathletes know the name and function of the various components of these rifles.

8 Biathlon Video Resources There is a lot of excellent material out there, but here are a few to get you started. For those cadets who have never been on skate skis The Beginner s Guide to Skate Skiing Cross Country Skiing First of a series, by Cadets Canada Learning to Skate Ski Part 1 Intermediate learning how to get better Skate Ski Technique basic overview (excellent video to show the sequence depending on the slope) How to Skate Ski: Using Your Legs Advanced V2, V2A, No Pole Skate, Double Flexion & Extension Skate Skiing Biathlon Shooting Training Beginner s Guide to Shooting Competitions Biathlon Rifle Biathlon Shooting Fun Watching This is just super fun to watch! (Especially the push-ups.) Cross Country Ski Bloopers The Spy Who Loved Biathlon Three Russian Bogaturs & Biathlon Japan Biathlon Night Training

9 211 Kiwanis Squadron RCACS Biathlon 2017/2018 Name(s) (first, last): Age and Date of Birth: / Rank and Level: OHIP Number: *: Tel. Number: Neighbourhood*: / *Would you like us to share your and neighbourhood information with teammates for carpooling purposes? Yes No If you have any medical condition(s) that you think we should be aware of, please describe them here: Will you require equipment? Yes No If you answered Yes Height in cm: Weight in kg: Shoe size: Please complete this form and return it to a biathlon coach.