About the Seaway2Seaway Charity Walk

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Rebecca Jacobs
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2 About the Seaway2Seaway Charity Walk The Seaway2Seaway Charity Walk on Sunday, 22 September 2013 is a fundraising event for local crisis centres and families in need. It covers 35 kilometres along the beautiful Gold Coast beaches from the iconic Southport Spit to the famed surf breaks at Duranbah beach. Starting at 5:30am from Doug Jennings Park at the Southport Seaway, participants in this fun Charity event can step it out or take time to marvel at the magnificent scenery of some of the world s premier beaches. The inaugural Seaway2Seaway Charity Walk takes participants along the beautiful coastline of 12 Gold Coast suburbs. Walkers will be treated to support at three stops including Kurrawa Park, the Palm Beach Parklands and the finish at Point Danger. Walkers are invited to complete the whole 35 kilometre walk or any distance they are comfortable with - you don t have to commit to walking the full distance and walkers of all fitness levels are welcome. The Seaway2Seaway is a stunning Charity Walk that is expected to be a muchanticipated annual fixture on the Gold Coast events calendar. The event is an initiative of the Gold Coast Mayoress Charitable Foundation, a local charity, which raises funds to support local charities and those in need across the Gold Coast. The not-for-profit foundation is designed to help Gold Coasters with emergency relief services and others in need, with a particular focus on the young. Its operation is governed by a trust deed under the guidance of three trustees, including Gold Coast Mayoress Ruth Tate.

3 Welcome from the Mayoress Welcome to inaugural Seaway2Seaway Charity Walk. I am proud to invite all individuals and teams to join us for what is sure to become one of the premier Charity Events on the Gold Coast. The Seaway2Seaway Charity Walk on Sunday, 22 September 2013 is a fundraising event for local crisis centres and families in need. I am delighted to be able to host and participate in this stunning event for such a worthy cause. The 35 kilometre-walk will take us along the beautiful Gold Coast beaches from the iconic Southport Spit to the surf breaks at Duranbah beach. We expect to have plenty of fun along the way, enjoy some of our most spectacular coastline, as well as receive loads of support along the length of the Gold Coast. The Seaway2Seaway is one of the flagship initiatives of the Gold Coast Mayoress Charitable Trust. Along with the Winter Ball in June, the Seaway2Seaway Charity Walk will raise funds to help Gold Coasters with emergency relief services and others in need, with a particular focus on the young. I am particularly pleased to invite you to join this initiative and encourage you to urge friends, family and colleagues to join us as well. For friends, or those unable to walk, we encourage you to sponsor an individual or donate directly. I look forward to welcoming you all at the starting line, and celebrating at the finish line, of the Gold Coast s 2013 Seaway2Seaway Charity Walk.

4 GOLD COAST HWY GOLD COAST HWY Start 0km The Spit Main Beach 5km N Surfers Paradise GOLD COAST HWY Broadbeach 10km Important Information Mermaid Beach Registration Register online at Nobby Beach 15km Miami Parking There is limited parking available at Doug Jennings Park, and entrants are encouraged to be dropped off. Remember you will need to get back to the start to collect your car if you leave it there. Burleigh Heads 20km Palm Beach Currumbin 25km Water Beach Roads Gold Coast Hwy Walking Track Rocky Area Tugan Beach GOLD COAST HWY 30km Bilinga Kirra Snapper Rocks Finish 35km

Start The Seaway2Seaway Charity Fund Walk commences from Doug Jennings Park at the Southport Spit.

5 The Seaway2Seaway Route Entrants completing the entire course will cover a total of 35 kilometres and travel through 12 suburbs. Should entrants struggle with the distance, they are encouraged to complete the current stage they are in and pull out at the next comfort stop, as listed below. Start The Seaway2Seaway Charity Fund Walk commences from Doug Jennings Park at the Southport Spit. Stop 1 (10 kilometres) Kurrawa Park northern end Be greeted by the team from the Gold Coast Disabled Surfers Association who will provide you with a sausage sizzle and a bottle of water before you push on south for the next stage, Stop 2 (25 kilometres) Palm Beach Parklands The team from the Gold Coast Community Fund will be busy on the barbecue providing you with a welcome sausage and a bottle of water to enable you to complete the final stage. Finish (35 kilometres) Point Danger Congratulations, you made it! BBQ in the park and celebrate your successful completion of the event.

6 Training Schedule be prepared! A simple easy to follow walking program, that you can start now to ensure you can do your best when the big day comes around on 22 September. Walkers who have done some training or followed our program will have a sound base fitness level to tackle the walk and complete it with ease. 35 klms is a long way to walk and shouldn t be taken lightly. As we all know the benefits of regular cardio vascular aerobic exercises are numerous, especially for the few of us that are starting to get up in the years and have seen a few summers, for example. drinking habits and increases libido just to name a few. Once you have completed the walk and acquired this new found level of fitness, instead of throwing it away and going back to the couch and the potato chips, why not use it as a springboard and keep going and move onto other challenges, and make regular exercise a habit. So no time like the present to make a start, you should be aiming to walk at least 5 days a week leaving 2 days a week so your body can rest and recover which can be just as important as the actual exercise. Regular exercise, reduces blood pressure, can lower cholesterol, increase bone density which reduces the risk of osteoporosis, makes your heart fitter and stronger so that it doesn t have to work as hard pumping your blood around the body, it increases the size of your left ventricle which helps with blood circulation in general, not to mention reduces weight, helps you sleep, encourages you to modify your eating and

Recommended Training Schedule MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Rest 30-minute walk 30-minute walk 30-minute walk Rest 30-minute walk SUNDAY The most important day of your program, a

It should be increased by 15 minutes or what ever you feel comfortable with each week, the mid week walks are important but Sunday is when you should be punching out some k s, you should plan your

Keep a diary of your exercise noting distance and time you walk, and maybe your starting weight - it will be interesting reading by the time 22 September rolls around.

7 Recommended Training Schedule MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Rest 30-minute walk 30-minute walk 30-minute walk Rest 30-minute walk SUNDAY The most important day of your program, a longer walk The Sunday walk is how you gauge your progress. It should be increased by 15 minutes or what ever you feel comfortable with each week, the mid week walks are important but Sunday is when you should be punching out some k s, you should plan your course during the week and even reward yourself with a coffee or a low fat breakfast at the end. So that s the starter program, remember ramp it up only if you feel confident and don t over do it. Keep a diary of your exercise noting distance and time you walk, and maybe your starting weight - it will be interesting reading by the time 22 September rolls around. We will also be providing beginner, intermediate and advanced programs from an accredited trainer. We encourage you to join our Facebook page and forward any training ideas, nutrition advice or useful information that you can share with our entrants. We look forward to providing you with regular newsletters where we will discuss a number of issues such as the importance of hydration, choosing the correct footwear, the numerous iphone apps that are available, blister proof socks, the course itself, and the use of treadmills for those days when the weather is not the best for walking. This is about charity and it is about fun! Hydration The main requirements to be aware of to ensure optimal performance are: Hydration having a good electrolyte balance during training sessions and competing is important in maintaining fluid levels losing even 2% of your body weight in sweat can affect performance. Energy Endurance events such as the Seaway2Seaway require you to be aware of your nutrient intake to keep you performing throughout the journey. It is important to have adequate carbohydrate intake to replenish glycogen stores and give you fuel to keep going.

Like us on Facebook: www.facebook.com/seaway2seaway For further information please contact: team@seaway2seaway.

8 Like us on Facebook: For further information please contact: The Seaway2Seaway Gold Coast Charity Walk is kindly sponsored and supported by

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