So, you want to run cross-country? The following criteria must be satisfied for an athlete to be eligible for the team: The athlete must: • Be considered a “full time” University of Waterloo student. • Be in good “Academic Standing” within their respective program/faculty. • Have successfully completed a minimum of three full courses, or six half courses, in the subsequent twelve month period. For those beginning in January, the athlete must successfully complete a minimum of three half courses. • Fully register with the team and medical personnel. • Meet the CIS and OUA eligibility requirements (transfers, eligibility years, etc.). • Complete the online drug seminar prior to his or her first competition. • Attend the first-year varsity orientation (first year students only). How to Register to run cross-country: 1) Complete the athlete registration by: a. Filling out your athlete profile online by Wednesday, September 12th, 6PM: http://www.warriortrackandfield.uwaterloo.ca/register.htm b. Reading the Warrior Athletics Team Policies and Guidelines by Wednesday, September 12th, 6PM: http://www.warriortrackandfield.uwaterloo.ca/docs/adpolicy.pdf c. Read and sign the CIS eligibility form by Wednesday, September 12th, 6PM: http://www.warriortrackandfield.uwaterloo.ca/docs/acknowledgement.pdf (click the check box on the form; then sign the hard copy with the team manager) 2) Fill out your medical profile online by Wednesday, September 12th, 6PM: All athletes: http://www.athletics.uwaterloo.ca/custom%20pages/therapy/athleteinfoform.aspx First time athletes: http://www.athletics.uwaterloo.ca/custom%20pages/therapy/healthassessment.aspx Returning athletes: http://www.athletics.uwaterloo.ca/Custom%20Pages/Therapy/MedicalUpdateForm.aspx Athletes with medications for asthma or other conditions should be aware that they might need to complete a Therapeutic Use Exemption form (consult with a trainer): http://www.cces.ca/pdfs/CCES-FORM-AbbreviatedTUE-E.pdf 3) Complete the CIS/CCES anti-doping course online prior to competing (15-Sept-07): a. All athletes (returning athletes too!) must read about the anti-doping course: http://www.warriortrackandfield.uwaterloo.ca/docs/doping.pdf) b. All athletes (returning athletes too!) complete the course: http://education.cces.ca Activation Codes: First-year English athlete: 68012EEBEBF8C6CC First-year French athlete: 092DA4B335FBA3C6 Returning English athlete: E7969B7DF8830B57 Returning French athlete: B0564A0B74202CDE 4) All athletes in their first year of your program must attend the first time athlete orientation: Monday September 17, 7:30PM, PAC Small Gym 5) Show up to practice regularly, work hard, and have fun. 1 of 5 University of Waterloo Men’s & Women’s Cross-Country Team Information 2007 Welcome new and returning runners, to The University of Waterloo’s Cross-Country (XC) Program. The coaching and support staff aims to provide you with the opportunity to develop to your maximum athletic potential while pursuing your academic goals at Waterloo. It is our sincere hope that through the varsity sport experience you will develop both as an athlete and person. CONTACT INFORMATION Head Coach – Terry Goodenough - (519) 743-3539 (H) - tgoodenough@sympatico.ca Manager – Stephen Drew - (226) 338-2879 (H) - sjdrew@alumni.uwaterloo.ca Assistant Coach – Joanna Fedy - jofedy@hotmail.com Trainers – Katelyn Butler-Birmingham - ktbutler@ahs.uwaterloo.ca Claudia Arasaratnam - carasara@ahsmail.uwaterloo.ca Katie Horricks - kathryne.h@hotmail.com Captains – (W) Laura Sardone - (519) 880-1859 - lsardone@hotmail.com (M) Wesley George - (519) 749-7091 - wgeorge@uwaterloo.ca (M) Rob Bark - rbark@uwaterloo.ca GOALS Cross-Country running is a unique sport in that it involves both team and individual aspects. Waterloo is committed to producing the best results possible at the both the OUA and CIS championships. Waterloo recognizes that each athlete has personal goals, be they improving one’s personal bests or ascending to the top of the podium, and as such, athletes must work together and with the coaching staff to ensure individuals’ goals are balanced with the team’s goals. Communication between athletes, coaches, and trainers is essential to the success of the team. COMMITMENT Official team practices will commence 10-Sept-07 and will be held rain or shine (or snow or hail…). Athletes are expected to attend all interval practices in addition to fitting in recovery day runs with the group or on their own as well as attending all competitions for which they are selected to compete. All runs will depart from PAC – Blue North promptly at the designated start time for one of our usual practice venues: Waterloo Park, North Campus, or Bechtel Park. Sunday Long Run 9:30AM Monday Intervals 4:30PM Tuesday Wednesday Thursday Friday Saturday Recovery Intervals Recovery Recovery Competition Run+Strides 4:30PM Run+Strides Run+Strides or Practice 4:30PM 4:30PM or Off-Day (TBA) Interval practices traditionally finish by 6:30 or 7:00PM at the latest, while recovery runs are done by 6:00PM at the latest. Athletes can expect a weekly time commitment of 15-20 hours. Updates regarding team information such as departure times, practice times and locations will be posted regularly via e-mail, to the team bulletin board (PAC-Blue North) as well as to the team’s website. http://www.warriorcrosscountry.uwaterloo.ca 2 of 5 COMPETITION SCHEDULE Competition & Location Date Distance & Start Time Athletes Entered Gryphon Open University of Guelph Arboretum, Guelph, ON UWO International Thames River Valley GC, London, ON Waterloo Open North Campus, Waterloo, ON Queens’ Open Fort Henry, Kingston, ON Brock Open (½ Squad) St. Catherines, ON OUA Championships Thames River Valley GC, London, ON CIS Championships University of Victoria, Victoria, BC Sept–15 Women = 4 km @ 1:00PM Men = 7.4 km @ 1:30PM Women = 5 km @ 11:00AM Men = 10 km @ 11:40AM Women = 4 km @ 12:00PM Men = 8km @ 12:30PM Women = 5km @ 1:00PM Men = 10km @ 1:45PM Women = ~4 km @ ~1:00PM Men = ~8 km @ ~1:30PM Women = 5 km @ 12:00PM Men = 10 km @ 12:45PM Women = 5 km @ 1:00PM Men = 10 km @ 1:45PM All women All men Top 12 women Top 12 men All women All men TBD (10-12 women) TBD (10-12 men) TBD TBD Top 7 women Top 7 men Top 7 women Top 7 men Sept–22 Sept–29 Oct–13 Oct–20 Oct–27 Nov–10 Other Important Dates Sept–7,8,9 Veteran & Alumni Training Camp @ TBA Sept–10 Official Practices Begin – 4:15PM PAC-BN – Bring a friend! Sept–10 Captains’ Seminar – PAC 2021, 7:30PM Sept–12 CIS eligibility & medical forms due - no forms, no competition! Sept–12 Warrior Track & Field Walk-On Meeting – PAC 2021, 6:00PM Sept–17 1st year athlete orientation (mandatory if never attended) - PAC Small Gym - 7:30PM Sept–24 Team Pictures – CIF, TBA Sept–26 Academic All-Canadian Reception – SCH, 4:30PM Mar–28 Intercollegiate Sports Banquet - CIF TEAM SELECTION & EXPECTATIONS Selection to the OUA and CIS racing teams will be made through the evaluation of performances at competition and during practice sessions. A working team of 12 men and 12 women will be selected from the pool of eligible athletes prior to the Western International on September 22nd. Final selection of the seven (7) athletes to compete at the OUA and CIS championships will be made just before the OUA championships. Warrior Athletics’ Guidelines for Qualification to CIS Championships Team Qualification to CIS: Automatic: team places in top 3 at OUA conference championship, full 7 team members go Consideration: if CIS is within driving distance and team has placed in top 5 at OUA conference championship, 7 team members to go. Individual Qualification (if team does not meet any of the Team criteria): Automatic: any individual who places in the top 10 at the OUA conference championship Consideration: any individual who places in the top 20 at the OUA conference championship and whose time can be shown to be competitive with the top ten from any other conference (i.e. a ranking within the top 40 in the country). This criteria recognizes the nature of cross country in that weather and course conditions influence final times, and therefore it is incumbent upon the coach to be able to discuss these variables in demonstrating that the athlete is justifiably within the top 40 in the country. http://www.warriorcrosscountry.uwaterloo.ca 3 of 5 EQUIPMENT & UNIFORMS Part of the beauty and simplicity of running is the fact that you only need a few pieces of equipment: • A good pair of training shoes is essential (replace regularly!) • As well, racing spikes or flats are recommended for competitions • A set of warm-up clothes are also a good idea for use on the colder or wetter days Official team uniforms (singlets & shorts) will be handed out prior to each competition and are to be handed back in for washing after each competition. ACADEMICS The most important reason that you are at university is your schooling and being a scholar/athlete requires discipline, forethought and energy. Here is how to deal with common scheduling conflicts: Practice time conflicts with class: Honour your academic commitment and notify coaching staff of conflict so that alternatives can be arranged. Check for alternatively scheduled sections of the same class. Practice time conflicts with a test or mid-term: Occasionally tests and exams may be scheduled outside of regular class time. Academics take priority; however, check with the instructor to see if an alternative testing time can be arranged. Notify coaching staff of conflict. Scheduled university competition conflicts with class: Honour the athletic commitment. Athlete is responsible for keeping up with missed work. Inform instructor of absence well in advance. Investigate the possibility of attending another section of the same class. Scheduled university competition conflicts with test or mid-term: Athletics takes priority. Inform your professor well in advance of the conflict and work to resolve the situation. Consult with the coaching staff or athletic department if alternative arrangements cannot be made. In extreme circumstances coaches can proctor examinations. Athletes are expected to communicate with the coaching staff regularly to ensure team selection criteria and eligibility requirements are being met. TEAM BEHAVIOUR Team members must behave in an appropriate manner both on and off the field of competition. Team members are reminded that as ambassadors of the university their behaviour while in competition, in the classroom and off the field of play reflects upon the University of Waterloo, for better or worse. Behaviour that is detrimental to one’s performance or to the performance of one’s team-mates will not be tolerated. Drinking alcohol on team vehicles or in any team room is not permitted. There will be zero tolerance for any violations. It is important that alcohol use does not become the main focus of team functions. We expect to see our athletes create an atmosphere of respect and support within our teams. Thus, WARRIOR ATHLETICS HAS A ZERO TOLERENCE POLICY HAZINGS AND INITIATIONS. Coaches or team members involved in these practices will be jeopardizing their athletic careers. Behaviour of this sort is to be reported immediately to the Athletic Director (Judy McCrae - 519-888-4567x33663 - jamccrae@uwaterloo.ca). MEDICAL Injury & Sickness Athletic injury and seasonal illness are common threats to all varsity athletes, but proactive behaviours can reduce risk. Athletes are expected to minimize the risks of contracting such debilitations by consulting with therapists and coaches regularly on appropriate preventative and corrective measures. http://www.warriorcrosscountry.uwaterloo.ca 4 of 5 Minimizing risks can include everything from: • Regularly training on soft surfaces • Taking the time to do a proper warm-up/warm-down • Stretching regularly • Not sharing water bottles • Eating a sufficient number of calories in a nutritious manner • Getting adequate amounts of quality sleep on a regular basis All injuries are to be reported immediately to the team trainer so that assessment and treatment can commence as soon as possible. Athletes are expected to communicate with the coaching staff regularly to report on their recovery process. Head Athletic Therapist Rob Burns 510-888-4567x35528 Waterloo Sports Medicine Dr. Trevor Hall Dr. Bob Lee 519-746-2220 CIF Therapy Clinic 888-4567x35661 Beechwood Chiropractic Dr. Cal Keil Dr. Dan Higginson 519-888-6030 PAC Clinic (lower Blue North) 888-4567x33855 SOS Physiotherapy Lambrini Mantzios Registered Massage Therapist 519-884-0767 Drugs and Doping The CIS is unequivocally opposed to the use by athletes of any prohibited substances or methods in contravention of its rules and the rules of the World Anti-Doping Agency (WADA) and the Canadian Anti-Doping Program (CADP). In accordance with CIS regulations all athletes must complete an anti-doping and drug awareness and education seminar before competing. In addition, all athletes participating in the CIS are subject to random doping control testing both in and out of competition. Furthermore, athletes are responsible for everything they eat, drink or put in their bodies and as such must remain vigilant to the substances they use and to the list of banned substances; ignorance is never an excuse. In summary: • Always check with Canadian Centre for Ethics in Sport (CCES) (http://www.didglobal.com/page/didenqs/choose_country) to find out what substances and methods are prohibited because additional categories/substances are added to the prohibited list for your particular sport on a regular basis. A surprising number of common cold and alergy medications can be found on the prohibited substances list. • Always make your doctor aware that you are an elite athlete bound by the rules CIS/WADA. • If you are ever unsure of what a product contains, then do not take it until you are sure it is not prohibited. Even many well known products do not list all ingredients on the label. • Always exercise caution about substances taken OUT of competition, because if taken too close to your event they may be detected IN competition. • The use of dietary supplements by athletes is not recommended because the manufacturing of dietary supplements is not appropriately regulated. This means that the ingredients on the inside may not match those listed on the outside of the box or package. In some cases, the undeclared substances found in the supplement can include one that is prohibited under anti-doping regulations. A significant number of positive tests have been attributed to the misuse of supplements. Taking a poorly labelled dietary supplement is not an adequate defence in a doping hearing. Athletes should be aware of the dangers of potential contamination of supplements and of the principle of strict liability. Further, there is little evidence to show what real benefits supplements provide. It is Warrior Cross Country’s position that a good diet is sufficient method of meeting the nutritional needs of all athletes. http://www.warriorcrosscountry.uwaterloo.ca 5 of 5