SNOWSPORTS HANDBOOK Live It. Learn It. Love It.

Transcription

1 SNOWSPORTS HANDBOOK 2017 Live It. Learn It. Love It.

2 Contents 4 CALENDAR OF EVENTS AND KEY DATES 5 CONTACTS 6 THE SNOWSPORTS PROGRAM 8 SNOWSPORTS SUPPORT 9 VICTORIAN INTERSCHOOLS COMPETITION 11 AUSTRALIAN INTERSCHOOLS COMPETITION 12 EVENTS AND DISCIPLINES AT INTERSCHOOLS 14 TRAINING 16 TEAM SELECTION POLICY 18 PRACTICAL POINTS FOR RACE PARTICIPATION 21 FITNESS AND SAFETY 25 NUTRITION 27 PARENTS CODE OF CONDUCT 2 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

3 WELCOME TO THE LAURISTON GIRLS SCHOOL 2017 SNOWSPORTS PROGRAM This handbook is designed to provide Lauriston families with both helpful and relevant information regarding SnowSports. The aim of Lauriston SnowSports is to encourage girls to participate, extend their competition experience and enter teams of girls into the various disciplines available in the Victorian Interschools Competition in August and into the Australian Championships at Mt Buller. You do not need to be an expert skier / snowboarder as the level of competition is aimed at every type of participant from novice to expert racer. In any of the Victorian Interschool Competitions you will see a wide variety of participants in both ability and age. This is a team activity and each participant is important regardless of level or ability. We look forward to supporting your daughter throughout the season. LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

4 Calendar of Events and Key Dates Date Event Where When Wed 26 Apr SnowSports Information Evening Lecture Theatre 6.30pm pm Fri 5 May SnowSports Trivia Night Lilian Bayley (7/8) Centre 6.15pm pm Mon 5 Jun Loaning of Cross Country Ski gear to competitors Gym 7.00am am Thu 9 Jun Place SnowSports uniform order with Flexischools Flexischools and Uniform shop Sat 17 Jun XC Skiing Training each Saturday (Numbers Permitting) Mt Buller Each Saturday 3.30pm Sun 18 Jun Opening Season Dinner East Malvern 5.30pm Sat 22 Jul SnowSports Race Training Mt Buller TBC Sun 23 Jul Cross Country Trials Mt Buller 3.00pm Mon 24 Jul Trial Day Mt Buller 9.00am pm Mon 24 Jul Interschools Cross Country entries and lift ticket orders close Mt Buller Sat 5 Aug Cross Country Training Mt Buller Sun 6 Aug Victorian Interschools Cross Country SnowSports Championships Mt Buller Wed 9 Aug Interschools Alpine Entries and lift ticket orders close Mt Buller Fri am Friday - Skiing & Snowboarding Skill development camp Falls Creek Sun 13 Aug 10.00pm Sunday Wed 16 Aug Information Breakfast (ticket and bib collection) School Refectory 7.15am Sun 20 Aug Junior Race training Mt Buller TBC Mon, Tues: Div 6 Mon Wed: Div 4 & 5 Mon 21 - Victorian Interschools Championships Mt Buller Wed - Sat: Div 3 Sun 27 Aug Thurs Sun: Div 2 Fri Sun: Div 1 Mon 21 Aug Junior School Drinks / Dinner Mt Buller After Opening Ceremony Fri 25 Aug Senior School Function Mt Buller 6.00pm 6 Sep: XC only Wed 6 - Australian Championships Mt Buller 6-11 Sep: Alpine & Sun 10 Sep Board Sun 15 Oct End of Season Dinner TBC 5.30pm 4 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

5 Contacts LISA HOWDEN SnowSports Coordinator (on the snow) LEANNE GUINEA Director of Sport EMILY BOYCE SnowSports Captain 2017 LSSA COMMITTEE President & Moguls Chris Schwarz Vice President Jacqui Le Deux Secretary Anne Boyce Treasurer Chris Darby Lisa Schiller Christine Honan Nigel Houghton-Allen Katrina Calder Christine Honan Snowboarding Deb Batten Junior School Georgina Giddy Jane Anderson Victorian Interschools (calendar of events, rules etc) Mt Buller (accommodation, snow reports, etc) Australian Interschools Race Squads Mt Hotham Race Squad Mt Buller Race Squad Falls Creek Race Department LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

6 The SnowSports Program OBJECTIVES The Lauriston Girls School SnowSports Program has been established to promote and develop skills in a range of SnowSports activities. The objectives of the program are: To give Program participants the opportunity to develop their skills in one or more of the SnowSports disciplines and to participate in competitions in those disciplines, including Alpine (Giant Slalom) and Freestyle (Moguls) Skiing, Snowboarding (Giant Slalom and BoarderCross) and Cross Country Skiing, BoarderCross, SkierCross and Slope Style. To prepare participants competently for participation in the Victorian and Australian Interschools SnowSports Championships. To improve the skill levels of Program participants. OVERVIEW A Dry Land Training Program comprising weekly training sessions at school during Term 2 and 3 in a variety of fitness forms. An On snow Alpine, Cross Country and Snowboard Training Program during our trial weekend, various training opportunities throughout the season and the SnowSports development camp in August. Participation in the trials for the Victorian Interschools SnowSports Competition, and in the competition itself. Participation in the Australian Interschools SnowSports Competition at Mt Buller, if a team is placed in the top six in the Victorian competition, or if a student is in the top fifteen individually (if there are more than 30 competitors in the race. The on snow Alpine and XC Training Program will be conducted by the Mt Buller Race Department by qualified instructors. Lauriston students choosing to participate in SnowSports will have a SnowSports levy of $415 billed to their School Account upon the school receiving the confirmation of your daughter s registration. The remainder of the Program is optional, and will be charged to your account on a user pays basis. Students participating in SnowSports are encouraged to take advantage of all opportunities presented within the program and to participate in race training programs offered by the Mt Buller Race Club, the Falls Creek Race Squad or the Mt Hotham Race Squad when possible. Please Note: All Lauriston students must be accompanied by a parent or guardian while on the mountain. Parents of students will also need to organise accommodation and transport to and from the mountain. 6 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

7 COMMUNICATION Team App: The main form of communication during the competitions will be via Team App. Please download the app Team App onto your smart phone and select Lauriston Girls SnowSports. Comprehensive information including any last minute amendments from the event organisers can be sent to you from Lauriston SnowSports staff via the Team App notices regarding Trial days, Interschools, fund raising events, ticketing purchases etc. need to be read and responded to if requested. All bookings for students need confirmation from parents. Concerns or enquiries: Please phone or the SnowSports Coordinator for any immediate concerns or make an appointment if you wish to discuss issues in more detail. The Director of Sport can also help you with any concerns or queries. PARENT SUPPORT As with many co curricular activities, it is not possible for the School to compete without the active assistance of parents, and in that regard the Lauriston SnowSports Association plays a very active support role. Lauriston is required to provide officials for each day of competition, as well as team managers for our teams. It is vital that we have the support of parents to fill these positions and encourage our students. The Interschools are a very busy, fun and exciting time. If you have never been it is time to come and experience an amazing week of competition and excitement. All help is greatly appreciated. Please contact members of the Lauriston SnowSports Association for more information. Generally, managing a team involves distributing the bibs, ensuring athletes are in the right place at the right time, ferrying unwanted gear to the bottom of the course (on skis or snowboard) and looking after the students before and after the event. Only competent skiers and snowboarders should perform the role of team manager, unless it is possible to walk to the event. The event organisers require each school to contribute volunteer race officials. If the school fails to provide officials for an event, its teams, in that event, risk disqualification. Parents will be designated an event to officiate. ENROLMENT All students who wish to take part in SnowSports must enrol online via Flexischools (flexischools.com.au). Flexischools is the school s cashless payment system, and is linked to each student s ID. If you don t have a Flexischools account, go to their website and click Register Now. You will be sent an with further instructions on how to complete the registration. If you have any questions, Flexischools provide a help desk on , or you can contact them via their website. LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

8 SnowSports Support LAURISTON SNOWSPORTS ASSOCIATION The Lauriston SnowSports Association aims to support the SnowSports program through fundraising and season preparation, on mountain organisation, supervision and social activities to ensure the success of SnowSports. All parents are invited to join the LSSA; all new members will be warmly welcomed. The aims of the Association are to support the School SnowSports Program in the following ways: Bring the parents of Lauriston s students together to help organise participation in SnowSports as well as competing in the name of Lauriston Girls School and engendering team spirit and camaraderie. To foster goodwill and enthusiasm for school SnowSports To raise funds to assist the school to develop a strong SnowSports Program To assist School Staff and Coaches responsible for training of girls and administration of Interschools Competition Provide training and subsidies to facilitate wide spread participation in SnowSports Committee and Meetings Meetings of the committee shall be held monthly between February and November. PARENTS RESPONSIBILITIES Transport and accommodation for your daughter/s to and from competitions Register your daughter with Snowracer (free mandatory insurance) Snowracer is now a requirement of competing in any Interschools Competition Support and encouragement Ensure your daughter is race ready correct clothing, in good health, fed well and hydrated Photographer any great shots of Lauriston competitors could be used for our End of Season dinner Please get involved with your kids and be part of the team! For more information speak to a member of the SnowSports committee. Costs involved in SnowSports: $415 levy (enrol online via Flexischools) Uniform and appropriate attire Transport & accommodation Competition fees Training fees (subsidised by LSSA) Lift passes Equipment hire (XC equipment is available for hire for a nominal fee from the SnowSports department) 8 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

9 Victorian Interschools Competition TRIAL DAYS Cross Country: Sunday 23 July Alpine/Snowboard: Monday 24 July Mt Buller It is compulsory for girls to attend the trial days if they intend participating in the Victorian Interschools Championships. Mt Buller Race Department sets up two timed racecourses on suitable terrain (usually on Little Buller Spur) to run timed trials for both Snowboarding and Skiing. The results of these trials are used to select our teams. Please refer to our Team Selection policy in this handbook for more information. The schedule program for Monday 24 July is: Moguls grading: 9.00am Alpine: 12.30pm on challenge course and Snowboard course trial 10.30am Skyline Alpine and Cross Country Training Day: Saturday 22 July SnowSports participants are encouraged to join the Race Training program to get some valuable on mountain training with the Mt Buller Race Department. Bookings can be made through the SnowSports Coordinator. Additional training sessions will be run for those girls interested. VICTORIAN CROSS COUNTRY INTERSCHOOLS COMPETITION WEEKEND Saturday 5 and Sunday 7 August, Mt Buller The Victorian Interschools Cross Country Championships are held on Sunday 6 August at Mt Buller. It is compulsory for girls in the Cross Country team to attend the training day (Saturday) in preparation for the Victorian Interschools XC Championships. Training on Saturdays at 3.30pm throughout the season at Mt Buller will be on offer (numbers permitting). Parents will need to take an on course official role or assist the team during the Victorian XC Interschools event on the Sunday. LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

10 VICTORIAN INTERSCHOOLS SNOWSPORTS CHAMPIONSHIP Monday 21 to Sunday 27 August, Mt Buller The Victorian Interschools SnowSports Championships was first staged in 1958 at Mt Buller. The Championships are conducted over seven days, catering for primary and secondary school children throughout Victoria. These athletes have the opportunity to compete in each of the seven snow sport disciplines Alpine Skiing, Snowboarding, BoarderCross, SkierCross, Moguls, Slope Style, and Cross Country and, if successful, qualify for the Australian Interschools SnowSports Championships. During the Interschools Competition week, Secondary School events are held from Wednesday to Sunday and Junior School events are held from Monday to Wednesday. The Victorian Interschools SnowSports Championships attract many of Victoria s top junior athletes as well as many students who are relative novices to the sport of skiing. The competition provides the opportunity for entrants to compete for fun, fitness, their school, trophies and a state title. All participants in the Lauriston SnowSports Program are both encouraged and eligible to compete in the competition provided they participate in the trials. Race Meeting Helmets Protests Opening/Closing Ceremony & Daily Presentations Meeting Points and Times Prep Year 2 competitors Meet your team manager at the top of the racecourse 15 minutes before course inspection opens. Helmets are compulsory for all events except Cross Country Skiing. The rules of the Victorian Interschools Competition: Team Managers are the only persons able to lodge a protest. Parents or competitors are not allowed to lodge a protest otherwise the team or School may be disqualified. All Lauriston students on the mountain should join in and participate in representing the school in the official opening ceremony parade and daily presentations. All presentations are at the Mt Buller Sports Hall (usually at 5.00pm). All girls are expected to wear their SnowSports uniform. Meetings can become difficult in the snow depending on crowds and weather conditions. Please ensure you are at the correct meeting points well ahead of time. Please take into consideration queues and lift delays. To ensure the safety of our younger athletes competing at the Interschools, girls will be chosen to compete using the following guidelines: Needs to be an intermediate skier who can ski in control down a blue run Needs to have skied in all weather conditions A parent must be with the competitor at all times Compulsory attendance at the Trial day 10 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

11 Australian Interschools Competition OVERVIEW Wednesday 6 to Sunday 10 September, Mt Buller Teams that place in the top six in the Victorian Interschools competition are invited to compete in the Australian Interschools SnowSports Competition. Athletes who place in the top 15 (if there are more than 30 competitors in the race) individually are also invited to participate. The School and the SnowSports Association will do everything they can to assist athletes to participate. In particular, the Lauriston SnowSports Association will work with the athletes to assist with accommodation and transport where necessary. The location of this competition alternates between Victoria and New South Wales. In 2017 the Australian Championships will be held at Mt Buller, VIC. For the most current Interschools information, please refer to the Australian Interschools website ACCOMMODATION Athletes are responsible for their own accommodation during the Australian Interschools SnowSports Championships. If you expect your daughter will be in an Alpine or Moguls A Ski Team, and you wish to have your own accommodation, you should probably look at booking by mid August. September is late in the season, and the Australian Interschools is a much smaller event, so accommodation bookings will be a little easier than at the Victorian Interschools SnowSports Championships. Parents: if you are unable to accompany your daughter to Mt Buller, consider approaching another family to see whether she can travel and stay with them. LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

12 Events and Disciplines at Interschools ALPINE SKI GIANT SLALOM Competitors ski down a timed course from a race start through gates to a finish line at the other end of the course. The gates are set at a moderate distance apart. Each competitor completes two runs, and receives a time provided she is not disqualified, for example, through missing a gate. Prior to the start of each run, competitors complete a course inspection by sideslipping the course. Competitors must wear both race bibs and helmets while inspecting the course and racing. Athletes will race in bib order in the first run, and reverse bib order on the second run. The times for each run are added together to determine the individual s place in the competition. Teams may comprise three or four skiers, with the fastest three times from the first run and the fastest three times from the second run being added together to determine an overall time for the team. The team and the individual with the lowest aggregate time win the competition. Gold, silver and bronze medals are awarded to the fastest three individuals and the fastest three teams. FREESTYLE SKI MOGULS Teams are comprised of two or three skiers. Participants complete one run down the mogul course, and must execute at least one jump. Prior to the start of competition, competitors are allowed to practice on the course for approximately one hour. Competitors must wear both race bibs and helmets while training and racing. Each competitor is awarded a score, 25% based on time, 25% based on the jump and 50% based on mogul skiing technique. For teams, the highest two scores are combined. The individual with the highest score and the team with the highest aggregate score wins the competition. Gold, silver and bronze medals are awarded to the individuals and teams with the best three scores. SNOWBOARDING GIANT SLALOM Competitors board down a timed course from a race start through gates to a finish line at the other end of the course. The gates are set at a moderate distance apart. Each competitor completes two runs, and receives a time provided she is not disqualified, for example, through missing a gate. Prior to the start of each run, competitors complete a course inspection by sideslipping the course. Competitors must wear both race bibs and helmets while inspecting the course and racing. Athletes will race in bib order in the first run, and reverse bib order in the second run. The times for each run are added together to determine the individual s place in the competition. Teams may comprise two or three boarders, with the fastest two times from the first run and the fastest 2 times from the second run being added together to determine an overall time for the team. The team and the individual with the lowest aggregate time win the competition. Gold, silver and bronze medals are awarded to the fastest three individuals and the fastest three teams. BOARDERCROSS In BoarderCross, participants board down a timed course with banks and jumps. Competitors must wear both race bibs and helmets while inspecting the course and racing. After a round robin, the top sixteen competitors in each division will make the finals. The fastest three boarders in the final receive individual gold, silver and bronze medals. Team medals are awarded on combined times. 12 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

13 SKIERCROSS In SkierCross, participants ski down a timed course with banks and jumps. Competitors must wear both race bibs and helmets while inspecting the course and racing. The top sixteen competitors in each division will make the finals. The fastest three skiers in the final receive individual gold, silver and bronze medals. Team medals are awarded on combined times CROSS COUNTRY SKIING CLASSICAL Cross Country Classical is a cross country event raced using classical technique with classical skis. Teams are generally comprised of three participants. These events are conducted at one time over a single course on a mass start, with the first across the line being the winner. The courses are of varying distances, depending on the Division. Division 5 competes on the shortest course, while Division 1 competes on the longest course. Gold, silver and bronze medals are awarded for the fastest three individuals and the fastest three teams. CROSS COUNTRY RELAY Each team comprises three participants. Competitors complete a full course and tag the next team member to then complete their course. The first team across the line wins. Gold, silver and bronze medals are awarded to the fastest teams. Athletes competing in the relay event when it s at Perisher use skating skis. SLOPESTYLE SKI & SNOWBOARD Competitors are judged on a modified terrain park including jumps and features. This event is only open to Divisions 1-3. THE DIVISIONS Participants in the Interschools compete in Divisions. Each Division comprises two year levels in accordance with the following: Division 1: Years 11 and 12 Division 2: Years 9 and 10 Division 3: Years 7 and 8 Division 4: Years 5 and 6 Division 5: Years 3 and 4 Division 6: Prep to Year 2 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

14 Training DRY LAND TRAINING In Terms 2 and 3 we encourage Senior girls to participate in SnowSports Personal Training and/or Running Club and Yoga sessions. This will develop their core body strength and aerobic capacity, which is particularly essential for cross country skiing. Each week, Junior girls will need to attend one Running Club session or the Junior SnowSports fitness session. Senior girls options: SnowSports Personal training Tuesday afternoon 3.30pm-4.30pm Running club sessions every Tuesday and Friday at Kooyong Park from 6.45am Yoga on Thursday afternoon from 3.20pm Recreational Aerobics Friday morning 7.15 am Commitment to the SnowSports team by involving yourself in the training sessions provided will be taken into consideration in the awarding of sports badges and pockets. Junior girls options: Montrose Running Club - Monday morning at Kooyong Park 7.00am Years 5 & 6 may participate in Tuesday and Friday Running Club at Kooyong SnowSports Fitness Thursday 1.00pm Yoga Thursday afternoon 3.20pm Skikes sessions for Seniors and Juniors 14 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

15 ON SNOW TRAINING Cross Country training at Mt Buller each Saturday at 3.30pm from the season opening weekend until the XC Competition in August Junior and Senior Race Training sessions with Mt Buller Race department instructors on Saturday 22 July Race training Sunday 20 August before the Victorian Interschools Skiing and Snowboarding development camp (including race training) for senior students at Falls Creek August 2017 Compulsory attendance of girls to attend the trial if they intend participating in the Victorian Interschools Championships. This involves: Alpine 12.30pm on Challenge course and Snowboard course trial 10.30am Skyline Moguls Grading 9.00am Compulsory attendance for the Cross Country team to attend the training day (Saturday 5 August) in preparation for the Victorian Interschools Cross Country Championships (Sunday 6 August) Amendments to training will be posted on the Sports Blog and on the Lauriston Girls SnowSports Team App. MORE TRAINING SnowSports pathways beyond the Victorian Interschools Any girls wishing to participate in further on snow training/competitions can refer to the websites below. The Athlete pathways across all disciplines in Australia start above Interschools competition. Many children each year train and compete with the various resort based clubs in Victoria. From there children can participate in development squads and camps as they further their pursuit to be an elite athlete in their chosen discipline. To assist with finding information about the Athlete Pathway please visit to find organisations which conduct programs as part of the Athlete pathway in Victoria, such as: Ski and Snowboard Australia Mt. Buller Race Club Falls Creek Race Club Hotham Racing Squad Team Buller Riders Olympic Winter Institute of Australia Transition Snowboarding Hotham Freeski LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

16 Team Selection Policy The objective of team selection at Lauriston Girls School is: to encourage participation at the Victorian and Australian Interschools Championship to enter at least one team in every division of each discipline at the Victorian Interschools Championship to enter the best possible Lauriston teams providing maximum opportunity for overall school success across the divisions and disciplines The criteria outlined below provides a transparent means for competitors and parents to understand how teams are selected. The final decision for selection rests with the Coordinator of SnowSports and Director of Sport. VICTORIAN INTERSCHOOLS CHAMPIONSHIP TEAM SELECTION All students who choose to compete in the Victorian Interschools Championship must take part in the Lauriston Girls School trials at Mt Buller. With the exception of Skier Cross and Snowboard Cross, a student must take part in Lauriston Girls School trials for each category she enters. The best single run result (of two possible runs) from the Lauriston Girls School trials will be used to rank all competitors. These results will be the basis for Victorian Interschools Championship team selection. A student will only be granted exemption from the trials in exceptional circumstances which include: Competing at an accredited event on another mountain (as approved by the School) Medical grounds (for which a medical certificate is required) In the case of exceptional circumstances, the following procedure will be employed in an attempt to rank the student into an appropriate team: Consideration of the student ranking from the Lauriston Girls School trials in the preceding year as compared to the relevant Lauriston students; Consideration of Ski and Snowboard Australia (SSA) and FIS external event results if applicable; As required, two independent advisors as appointed by the Coordinator of SnowSports and Director of Sport will be engaged to provide a recommendation on team selection. Should a student crash on both trial runs, selection to the Lauriston Team will occur following all students having completed one run successfully. 16 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

17 AUSTRALIAN INTERSCHOOLS CHAMPIONSHIP TEAM SELECTION Junior School (Prep Year 6) In the Junior School (Prep Year 6), a team finishing in the top six of their division at the Victorian Interschools Championship will qualify the participants to compete at the Australian Interschools Championship. There will be no changes to the composition of the team. Should a student become unavailable for the Australian Interschools Championship, the vacant position will be offered to the next student from within that division in order of ranked results from the Victorian Interschools Championships. Promotion of a competitor to compete in a higher age division will only be considered in the case of inadequate competitor numbers to form a complete team. Promotion will be based on the individual ranked results and from the Victorian Interschools Championships. This will not be implemented at the expense of a team in a lower division. Should exceptional circumstances require consideration for team selection for the Australian Interschools Championship, two independent advisors will be engaged to provide a recommendation to the Coordinator of SnowSports and Director of Sport. Senior School (Year 7 Year 12) In the Senior School (Year 7 12), a team finishing in the top six of their division at the Victorian Interschools Championship will qualify the team to compete in the Australian Interschools Championship. Should a team member s individual combined ranking result from the Victorian Interschools Championships be surpassed by another Lauriston student within that division, the composition of team members will be altered provided compliance with Australian Interschools Championship rules (the fastest original member of the team will remain in the team and in the case of Alpine Giant Slalom, the two fastest original members will remain in the team). Should a team member be unable to participate at the Australian Interschools Championships, the vacant position will be offered to the next fastest participant in order of combined ranking result within that division from the Victorian Interschools Championships. Promotion of a competitor to compete in a higher age division will only be considered in the case of inadequate competitor numbers to form a complete team. Promotion will be based on the individual combined ranking results of all Lauriston students from the Victorian Interschools Championship. This will not be implemented at the expense of a team in a lower division. Should exceptional circumstances require consideration for team selection for the Australian Interschools Championship, two independent advisors will be engaged to provide a recommendation to the Coordinator of SnowSports and Director of Sport. LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

18 Practical Points for Race Participation ACCOMMODATION All students competing in Interschools Competitions must be accompanied by a parent or guardian. It is the responsibility of each family to arrange their own accommodation. Generally, families arrive at Mt Buller the day before the first event and leave after the medal presentations for the last event. Please book your accommodation early. Accommodation bookings in the Interschools week are extremely heavy, and you may miss out if you leave it too late. Information on a range of available accommodation can be found at: Buller Holidays bullerholidays.com.au Mt Buller Apartment Management mtbullerams.com.au Collegians ski club, Breathtaker Rd Mt Buller Contact Sue Ferguson (discounted rates for Lauriston families) collegiansskiclub.org.au LIFT TICKETS AND ENTRY FEES Lauriston SnowSports will provide each student with a lift ticket (special competitor s price) for the days they are competing, if the appropriate booking forms are completed and returned to the SnowSports Coordinator by the designated date. Tickets for parents will also be provided at a cheaper price but only for the days that they are a Team Manager. Tickets will not be provided for siblings, family members or friends who are not competing for Lauriston. Each competitor will be charged an event entry fee for each of the events they enter. 18 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

19 PRESENTATIONS Medal presentations are generally at the Mt Buller Gymnasium at 5.00pm on each day of the competition. However, please check the detailed timetable supplied just prior to the Interschools competition for the exact time. Presentations on all afternoons will generally take about one hour. Athletes and parents will also have the opportunity to purchase athlete competition photos, which are generally on display at the venue. Each athlete is required to wear an item of the School SnowSports / PE uniform preferably the PE top, to identify her with the School at the event. Girls should remember that they are representing Lauriston Girls School at the presentation ceremonies and dress accordingly. CLOTHING GS Suits may be worn for Alpine events. Regardless of what the athlete races in, she needs to wear proper protective clothing before and after the race. This will include the appropriate layers of clothing, depending on the weather conditions, and waterproof jacket. Please consult the Victorian Interschools competition rules for your discipline s clothing requirements here: vicinterschools.com.au Uniform Shop The following items are available from the Uniform Shop. Please place your order with Flexischools by no later than Thursday 9 June. Lauriston long sleeve performance top (ideal for cross country) $75 Compression tights $120 EQUIPMENT The quality and suitability of ski and snowboard equipment will make a significant difference to athlete performance. If you are hiring, you need to hire carefully. If you own your own equipment, you must ensure that it is tuned. Lauriston SnowSports will hire out our XC equipment at a nominal cost to competitors. HIRE & SALES Lauriston has a sound association with the following outdoor retail stores. Both these stores offer a discount to Lauriston SnowSports families. Ajays Contact Robbie Hiam for all your needs including Alpine Ski, Snowboard, Cross Country Ski gear to buy or hire and servicing. They do all ski and board servicing and repairs, and are happy to offer advice for free). 115 Canterbury Road, Heathmont, 3135 (between Wantirna and Bayswater Roads) ajays@snow ski.com.au Eastern Mountain Centre Contact Doug Evans. EMC is affiliated with Ajays, but offers a little more Cross Country and a little less Snowboarding, and you are guaranteed to receive excellent service and advice. Buy or hire gear, they service and repair equipment as well as race prep and race waxing. 68 Whitehorse Road, Deepdene, 3103 (Cnr of Barnsbury Road) emc@snow ski.com.au If you are hiring your gear, remember to organise it well LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

20 before the Interschools so you don t miss out, especially for Cross Country as stocks are limited. Thousands of other students are also requiring equipment for Interschools. WHEN TO BE AT THE START Prior to Interschools, updates will be issued with precise information about when to arrive at the start for your event. In general though, get there early. It is your responsibility to be there on time. If you are staying on the Stirling Track, and you have to get to Burnt Hut Spur, allow at least 30 minutes for the trip. If you need to arrive 15 minutes before course inspection, leave from your accommodation 45 minutes prior to course inspection. The last thing athletes need prior to a race is panic, so check the race time, and leave plenty of time to get there. If participating in a moguls event, race training is often well before the race. SNACKS AND DRINKS Interschools racing, particularly alpine skiing events, involves a lot of standing around in sub optimal conditions, due to the time it takes for a large number of competitors to complete their runs. This can result in athletes getting cold and tired. Athletes should have snacks with them to keep them going during the race period. PARENTS WHAT TO DO BEFORE AND DURING THE RACE If you are not a course official, and you are on the mountain, please be at the start to help carry jackets and other gear not needed by athletes during the race from the top to the bottom. Assist team managers or race officials if possible. Try to be at the bottom when your daughter finishes, and provide her with encouragement. Racing is stressful, and soothing parental reassurance is a valuable commodity both prior to and at the end of a race. Parents are asked to allow students time alone once they line up to compete to compose their thoughts. 20 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

21 Fitness and Safety Our aim is for all members of the SnowSports community to stay safe, so please discuss this with your daughter. The alpine code of conduct should guide you when you ski or board. It is there for your safety. It is reproduced from Regardless of how you enjoy your snow sport, always show courtesy to others. Be aware that there are inherent risks in all snow recreational activities that common sense and personal awareness can reduce. These risks include rapid changes in weather and surface conditions, collisions with other people, and natural and artificial hazards such as rocks, trees, stumps, bare spots, lift towers and snow making equipment. It is your responsibility to stay in control on the ground and in the air. Know your ability. Always stay in control. Be able to stop and avoid other people or objects. Take lessons from qualified professional instructors to learn and progress. Do not stop where you obstruct a trail or run or are not visible from above. When entering a trail or run or starting downhill, look uphill and give way to others. Always use proper devices to prevent runaway equipment. Ensure your equipment is in good condition. Avoid people ahead of you they have right of way. Observe all signs and warnings. Keep off closed trails or runs and out of closed areas. Before using any lift you must have the knowledge and ability to load, ride and unload safely. Do not ski, snowboard, ride a chair lift or undertake any other alpine activity, if drugs or alcohol impairs your ability. If you are involved in a collision or witness an accident, alert Ski Patrol, remain at the scene and identify yourself to the Ski Patrol. To assist School Staff and Coaches responsible for training of girls and administration of Interschools Competition. NB: Failure to observe the code may result in cancellation of your ticket by the Ski Patrol or other authorised personnel. SKI PATROLS AND RESCUE SERVICES The following information is reproduced from Every year people become lost in the mountains and ski areas of alpine country. To care for people in the snow, all major ski resorts maintain skilled Ski Patrols throughout winter months. Ski patrollers can be identified in all resorts by their distinctive blue uniform with yellow Maltese cross or red and black uniform with white Maltese cross. They are highly trained to deal with injured skiers and boarders, both within the resort and beyond resort boundaries. Patrollers open and close trails and runs, and mark hazards. For your safety, as well as that of others, obey the signs that are displayed by the Ski Patrol. LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

22 IN CASE OF AN ACCIDENT Approach them from below or the side if the slopes are icy. Do not leave the injured skier/boarder alone. Do not remove your own skis/board if the slopes are icy. If it is safe to remove your skis/board, cross them and place them upright uphill from the injured skier/boarder. Do not remove the injured person s skis/board. While one person remains with the injured skier/boarder make sure another reports the accident to any ski patroller or the nearest lift operator say what the person is wearing there can be more than one accident on the same run at the same time. Have someone stand uphill from the accident to give a verbal warning to other snow users when someone, including a Ski Patrol, is attending to the patient. Give the exact location of the accident and nature of the injury and wait for the patroller. Reassure the patient and keep them warm. Do not move them or attempt to treat them unless you are qualified in first aid. IF A COMPANION BECOMES LOST Make sure your companion hasn t just returned home to the ski lodge or car. Inform the Ski Patrol as soon as you are concerned. Give your companion s name, age, etc. and a full description including any details of your skiing/boarding activities. REMEMBER Never ski alone. Ski with your team members and look out for each other. Let someone know before you go. Indicate your intended destination and route this is especially important for cross country skiers. Stick to the planned arrangements. If you do not, others will become concerned and call out emergency services. This endangers the lives of others searching for someone who is not lost. 22 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

23 FITNESS AND PREVENTION OF INJURY Fitness It is recommended that, in addition to the weekly training session, the girls are: Stretching for at least 20 minutes daily Aerobic Training Run/walk/cycle for 30 minutes twice a week. Anaerobic Training Weight work, hill or flat sprinting. Prevention of Injury Skiing and snowboarding are popular sports and there is a broad range of ages and standards among athletes. They are physically demanding sports that require strength, flexibility, endurance, cardiovascular fitness, anticipation and reflexes. The competitor equipment and the environment all play a role in both the occurrence of injuries and their prevention. Safety tips for SnowSports participants Good preparation is important. Undertake pre season conditioning and training. Warm up and stretch before the day s skiing or snowboarding. Establish the snow conditions and take them into consideration, along with your skill level, before skiing or snowboarding. Don t start jumping manoeuvres until you have had proper instruction on how to jump, and have some experience. Jumps are the most common cause of spinal injuries among snowboarders. Equipment: Suitability and Maintenance Seek professional advice when choosing equipment to suit your activity, skill level and size. Keep equipment in good working order. Ensure a professional undertakes adjustment of ski bindings. Properly adjusted ski bindings have the potential to prevent lower limb injuries. Do not adjust the bindings yourself. Boot characteristics such as individualised fit and comfort, temperature isolation and lack of pressure areas will help prevent injury. Ensure all rental equipment is properly fitted and adjusted. Protective headgear may prevent head injuries and is recommended for children. Ensure helmets are of a satisfactory LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

24 standard with perforations or ear holes to assist with hearing. Snowboarders: wrist guards and knee pads can help protect you when you fall. Wear suitable clothing, particularly a hat or helmet and gloves, to protect against variable alpine conditions. Eye wear that gives ultra violet protection and a sunscreen with a high SPF (30+) should be worn, even on cloudy days.be aware of the grading of the runs. Only ski/snowboard on runs suitable to your skill level. Do not ski/snowboard too fast and out of control. If you find yourself skiing or snowboarding out of control, fall down on your rear end or on your side, the softest parts of your body. Do not ski/snowboard in out of bounds areas and never ski/snowboard alone. Look out for your team mates and ski together as a team. Other safety tips Be aware of hazards such as snowmaking or grooming machines, or natural hazards such as trees and rocks. Adequate rest, nutrition and energy replenishment will enhance performance and reduce the likelihood of injury. If you are tired, stop and rest. Fatigue is a risk factor for injuries. ASTHMA The following information is reproduced from Anyone with asthma should be able to venture onto the slopes safely by taking a few precautions. Even people whose asthma is triggered by cold conditions should be able to cope at high altitudes as long as the asthma is well controlled. It is a good idea to have a written management plan, knowing what you need both for prevention and relief of your asthma and what to do for deteriorating asthma. Stock up on all the medication you will require, as well as some extra. A letter from your GP outlining the history and severity of your asthma and treatment would be helpful if medical attention becomes necessary. In freezing conditions, pressurised inhalers may not work properly. They should be warmed (in the hands, for example) before use. It is important to remember to keep taking your medication as directed while you are away. It is recommended you talk to your GP, specialist or the Asthma Foundation as part of your preparation for hitting the slopes. 24 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

25 Nutrition WHY IS DIET IMPORTANT? Athletes have increased protein requirements according to the nature of activity and training demands. Carbohydrates are the most important fuel source for exercise. Inadequate carbohydrate and water intake can contribute to fatigue. Inadequate diet may lead to vitamin or mineral deficiencies e.g. Iron. Improved power to weight ratio can be achieved. HOW DO I MAINTAIN OPTIMAL ENERGY LEVELS? Eat regularly. High carbohydrate snacks are important to maintain blood glucose levels. Consume high carbohydrate foods every 1 3 hours. High carbohydrate foods include: fruit, muesli bars, fruit buns, scones, rice, pasta, noodles, cereal, potato, fruit yoghurt. SNACK IDEAS Bananas Rice crackers Mini wheats/ Nutri grain Dried fruit Nuts Jelly type sweets (snakes etc.) PRE EXERCISE MEAL IDEAS Consume 2 4 hours before the event High carbohydrate Low fat Low to moderate fibre Include ml fluid. Examples include: Breakfast cereal with low fat milk/yoghurt Toast/Crumpets/Bagels/Muffins with jam Banana sandwich Pasta with tomato based sauce Baked potato with salad/low fat cheese Fruit smoothie Rice dish Pancakes with syrup. Grain & fruit based bars Fruit bars/ slices LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

26 POST EXERCISE Carbohydrate rich food immediately following exercise (within 30 minutes). Small amount of protein may enhance glycogen restoration (recovery). Aim to drink 150% of estimated fluid loss as soon as possible. HYDRATION Level of hydration affects energy levels and effort that can be put into exercise. SUMMARY A healthy balanced diet is important. High carbohydrate, low fat. Extra carbohydrate before, during and following exercise. Adequate fluid intake. Essential for optimal health and growth. Delay the onset of fatigue. Improved power to weight ratio. VERY important for anyone who is active. Performance is affected by as little as 2% dehydration. Greater than 2% dehydration may lead to gastro intestinal problems and decreased temperature control. Water is best to drink. Sports drinks may be appropriate to replace carbohydrate, promote fluid intake and enhance absorption. Fluid requirements are specific to the individual. Fluid intake should be regular throughout the day. Do not wait until you are thirsty to drink. Pre exercise: ml is a guide to how much to drink. During exercise: 150ml every minutes or more than 600ml per hour. Hydration can be tested by urine colour should be clear. 26 LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK 2017

27 Parents Code of Conduct Remember that children participate in sport for their enjoyment, not yours. Encourage children to participate, do not coerce them. Provide positive focus on the child s efforts and performance rather than winning or losing. Encourage children to always participate according to the rules. If you disagree with an official, have your SnowSports coordinator approach the Chief of Race who will pursue an acceptable resolution. Remember that children learn best by example. Appreciate good performances and skills shown by all participants. Support all efforts to remove verbal and physical abuse from on and off field activities. Respect the officials decisions and teach children to do likewise. Respect the rights, dignity and worth of every student regardless of their gender, ability, cultural background or religion. Show appreciation and be courteous to SnowSports coordinators, parents, competitors, volunteer coaches, officials, team managers and administrators. Without them, your child could not participate. Respect all the support people involved with Interschools events that enable the event to occur. These include but are not limited to: mountain, shop and lodge staff. Show consideration for the mountain and other users. Respect the rules that resorts have put in place. Your safety and those around you is at stake. Observe the Alpine Responsibility Code. Do not interfere with the conduct of any events. Extracted from the Victorian Interschools website. LAURISTON GIRLS SCHOOL SNOWSPORTS HANDBOOK

28 Lauriston Girls School 38 Huntingtower Road Armadale VIC 3143 Australia CRICOS number 00152F ABN t: f: e: admissions@lauriston.vic.edu.au