SNOWSPORTS HANDBOOK 2021 - Lauriston Girls' School
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SNOWSPORTS HANDBOOK 2021
A school for life. 2 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021
A school for life.
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
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 3
A school for life.
WELCOME TO THE
LAURISTON GIRLS’ SCHOOL
2021 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 Mount 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.
4 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021
A school for life.
Date Event Location Time
9 July Lauriston Interschools entries and lift tickets orders close Flexischools
7 August Cross Country Training Mt Buller
8 August Victorian Interschools Cross Country SnowSports Mt Buller
19 August Information Breakfast (ticket and bib collection) School Refectory TBC
Div 6: Mon, Tues
23 - 29 Div 4 & 5: Mon - Wed
Victorian Interschools Championships Mt Buller
August Div 2 & 3: Wed - Sun
Div 1: Fri - Sun
Websites Race Squads
Victorian Interschools (calendar of events, rules etc) Mt Hotham Race Squad
www.vicinterschools.com.au www.mhrs.org.au | 5759 3602
Mt Buller (accommodation, snow reports, etc) Mt Buller Race Squad
www.mtbuller.com.au www.mbrc.org.au | info@mbrc.org.au | 5779 1815
Australian Interschools Falls Creek Race Department
www.ausinterschools.com.au www.fallscreek.com.au/raceclub | 5758 3331
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 5
A school for life.
Contacts
KARL LEWIS ROB COOPER MACKENZIE WHITELEY
SnowSports Coordinator Director of Sport SnowSports Captain 2021
snowsports@lauriston.vic.edu.au cooperro@lauriston.vic.edu.au
9864 7587 9864 7555
LSSA COMMITTEE
President Mark Suttie 0412 850 195 marksuttie@ozemail.com.au
Vice President Andrea Fox 0439 888 889 andrea_fox@linfox.com
Treasurer Chris Darby 0433 808 206 chrisdarby@lifetimedental.com.au
Secretary Georgina Giddy 0407 171 092 georgie.h@bigpond.com
Zara Hines 0418 503 400 zara@hinerty.com
Division 1 Georgina Giddy 0407 171 092 georgie.h@bigpond.com
Division 2 Daniella Rocco 0421 615 284 mcconnellrocco@gmail.com
Mark Suttie 0412 850 195 marksuttie@ozemail.com.au
Division 3 Paul Mogford 0408 336 920 paul@golfstrategies.com.au
Chris Randle 0412 340 094 vuegrande@bigpond.com
Division 4 Andrea Fox 0439 888 889 andrea_fox@linfox.com
Chris Randle 0412 340 094 vuegrande@bigpond.com
Division 5 Kirsten Meathrel 0420 351 212
Division 6 Krystal Skilton 0404 160 002
6 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021
A school for life.
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 level 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 at Falls Creek. Check Team App
under ‘Events’.
• Participation in the Lauriston 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 can register via Flexischools, authorising a SnowSports levy of $430
to be billed to their School Account.
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.
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 7
A school for life.
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, bookings for
lessons including any last minute amendments from the event organisers can be sent to you from Lauriston SnowSports
staff via the Team App.
• Schoolbox: Go to the Sport@Lauriston pages on Schoolbox for Snow Sports Information including the handbook.
• Concerns or enquiries: Please phone or email 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. The SnowSports Levy of $430 covers dry land
training, some on snow training, staffing costs, student school based activities, a loaned snowsports jacket for the season and
administration costs.
8 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021
A school for life.
SnowSports
Support
LAURISTON SNOWSPORTS ASSOCIATION
The Lauriston SnowSports Association aims to support • To foster goodwill and enthusiasm for school SnowSports
the SnowSports program through fundraising and season
• To raise funds to assist the school to develop a strong
preparation, on mountain organisation, supervision and social
SnowSports Program
activities to ensure the success of SnowSports.
• To assist School Staff and Coaches responsible for
All parents are invited to join the LSSA; all new members will
training of girls and administration of Interschools
be warmly welcomed.
Competition
The aims of the Association are to support the School
Provide training and subsidies to facilitate wide spread
SnowSports Program in the following ways:
participation in SnowSports
• Bring the parents of Lauriston’s students together to
Committee and Meetings
help organise participation in SnowSports as well as
competing in the name of Lauriston Girls’ School and Meetings of the committee shall be held monthly between
engendering team spirit and camaraderie. February and November. See Schoolbox for dates.
PARENTS’ RESPONSIBILITIES
• Transport and accommodation for your daughter/s to
Costs involved in SnowSports:
and from competitions
• $430 levy covers dry land training, some on snow
• Register your daughter with Snowracer (free mandatory
training, staffing costs, student school based activities,
insurance) www.vicinterschools.com.au/sign-here.
loaned SnowSports jacket and administration costs
Snowracer is now a requirement of competing in any
Interschools Competition • Uniform and appropriate attire
• Support and encouragement • Transport & accommodation
• Ensure your daughter is race ready – correct clothing, in • Competition fees (enter Trial day & Interschools events
good health, fed well and hydrated via Flexischools)
• Photographer – any great shots of Lauriston competitors • Training fees (subsidised by LSSA)
could be used for our End of Season dinner • Lift passes (select online via Flexischools)
Please get involved with your kids and be part of the team! • Equipment hire (XC equipment is available for hire for a
For more information speak to a member of the SnowSports nominal fee from the SnowSports department)
committee.
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 9
A school for life. Victorian Interschools Competition VICTORIAN CROSS COUNTRY INTERSCHOOLS COMPETITION WEEKEND Saturday 7 and Sunday 8 August, Mt Buller The Victorian Interschools Cross Country Championships are held on Sunday 8 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 4.00pm 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. 10 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021
A school for life.
VICTORIAN INTERSCHOOLS SNOWSPORTS
CHAMPIONSHIP
Monday 23 to Sunday 29 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 and snowboarding. 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 Meet your team manager at the top of the racecourse 15 minutes before course inspection opens.
Protests 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.
Opening/Closing All Lauriston students on the mountain should join in and participate in representing the school in the
Ceremony & Daily official opening ceremony parade and daily presentations. All presentations are at the Mt Buller Sports
Presentations Hall (usually at 5.00pm). All girls are expected to wear their SnowSports/PE uniform.
Meeting Points Meetings can become difficult in the snow depending on crowds and weather conditions. Please ensure
and Times you are at the correct meeting points well ahead of time. Please take into consideration queues and lift
delays.
Prep – Year 2 To ensure the safety of our younger athletes competing at the Interschools, girls will be chosen to
competitors 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
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 11A school for life.
Events and Disciplines
at Interschools
The individual with the highest score and the team with the
ALPINE SKI – GIANT highest aggregate score wins the competition. Gold, silver
SLALOM
and bronze medals are awarded to the individuals and teams
with the best three scores.
SNOWBOARDING –
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 GIANT SLALOM
she is not disqualified, for example, through missing a gate. Competitors board down a timed course from a race start
Prior to the start of each run, competitors complete a course through gates to a finish line at the other end of the course.
inspection by sideslipping the course. Competitors must The gates are set at a moderate distance apart. Each
wear both race bibs and helmets while inspecting the course competitor completes two runs, and receives a time provided
and racing. Athletes will race in bib order in the first run, and she is not disqualified, for example, through missing a gate.
reverse bib order on the second run. Prior to the start of each run, competitors complete a course
The times for each run are added together to determine the inspection by sideslipping the course. Competitors must
individual’s place in the competition. Teams may comprise wear both race bibs and helmets while inspecting the course
three or four skiers, with the fastest three times from the first and racing. Athletes will race in bib order in the first run, and
run and the fastest three times from the second run being reverse bib order in the second run.
added together to determine an overall time for the team. The The times for each run are added together to determine the
team and the individual with the lowest aggregate time win individual’s place in the competition. Teams may comprise
the competition. Gold, silver and bronze medals are awarded two or three boarders, with the fastest two times from the
to the fastest three individuals and the fastest three teams. first run and the fastest 2 times from the second run being
added together to determine an overall time for the team. The
FREESTYLE SKI – team and the individual with the lowest aggregate time win
MOGULS
the competition. Gold, silver and bronze medals are awarded
to the fastest three individuals and the fastest three teams.
BOARDERCROSS
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,
In BoarderCross, participants board down a timed course
competitors are allowed to practice on the course for
with banks and jumps. Competitors must wear both race bibs
approximately one hour. Competitors must wear both race
and helmets while inspecting the course and racing. After a
bibs and helmets while training and racing.
round robin, the top sixteen competitors in each division will
Each competitor is awarded a score, 25% based on time, make the finals. The fastest three boarders in the final receive
25% based on the jump and 50% based on mogul skiing individual gold, silver and bronze medals. Team medals are
technique. For teams, the highest two scores are combined. awarded on combined times.
12 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021A school for life.
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 3: Years 7 and 8 Division 5: Years 3 and 4
Division 2: Years 9 and 10 Division 4: Years 5 and 6 Division 6: Prep to Year 2
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 13A school for life. 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 www.vicinterschools.com.au/athlete-pathway 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 14 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021
A school for life.
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.
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 15A school for life. 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. 16 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021
A school for life.
Practical Points for
Race Participation
ACCOMMODATION PRESENTATIONS
All students competing in Interschools Competitions must be Medal presentations are generally at the Mt Buller Gymnasium
accompanied by a parent or guardian. It is the responsibility at 5.00pm on each day of the competition. However, please
of each family to arrange their own accommodation. check the detailed timetable supplied just prior to the
Generally, families arrive at Mt Buller the day before the first Interschools competition for the exact time. Presentations on
event and leave after the medal presentations for the last all afternoons will generally take about one hour.
event.
Athletes and parents will also have the opportunity to
Please book your accommodation early. Accommodation purchase athlete competition photos, which are generally on
bookings in the Interschools week are extremely heavy, and display at the venue.
you may miss out if you leave it too late.
Each athlete is required to wear an item of the School
Information on a range of available accommodation can be SnowSports / PE uniform – preferably the SnowSports
found at: hoodie, to identify her with the School at the event. Girls
should remember that they are representing Lauriston Girls’
www.mtbuller.com.au/accommodation
School at the presentation ceremonies and dress accordingly.
Buller Holidays
1800 285 537
bullerholidays.com.au
CLOTHING
GS Suits may be worn for Alpine events (except Div 5 & 6).
Mt Buller Apartment Management Regardless of what the athlete races in, she needs to wear
5775 3112 proper protective clothing before and after the race. This will
mtbullerams.com.au include the appropriate ‘layers’ of clothing, depending on the
Collegians ski club, Breathtaker Rd Mt weather conditions, and waterproof jacket. Please consult the
Victorian Interschools competition rules for your discipline’s
Buller
clothing requirements here: vicinterschools.com.au
Contact Sue Ferguson 0414 528 678 (discounted rates for
Lauriston families)
collegiansskiclub.org.au
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 17A school for life.
Uniform Shop WHEN TO BE AT THE
The following items are available from the Uniform Shop.
• Lauriston long sleeve performance top (ideal for cross
START
country) Prior to Interschools, updates will be issued with precise
information about when to arrive at the start for your event.
• Compression tights
In general though, get there early. It is your responsibility to
• SnowSports hoodie 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
• SnowSports jackets
for the trip. If you need to arrive 15 minutes before course
EQUIPMENT inspection, leave from your accommodation 45 minutes prior
to course inspection. The last thing athletes need prior to a
The quality and suitability of ski and snowboard equipment race is panic, so check the race time, and leave plenty of time
will make a significant difference to athlete performance. to get there. If participating in a moguls event, race training is
If you are hiring, you need to hire carefully. If you own your often well before the race.
own equipment, you must ensure that it is tuned. Lauriston
SnowSports will hire out our XC equipment at a nominal cost SNACKS AND DRINKS
to competitors.
Interschools racing, particularly alpine skiing events, involves
HIRE & SALES a lot of standing around in sub–optimal conditions, due to the
time it takes for a large number of competitors to complete
Lauriston has a sound association with the following outdoor their runs. This can result in athletes getting cold and tired.
retail stores. Both these stores offer a discount to Lauriston Athletes should have snacks with them to keep them going
SnowSports families. If you are hiring your gear, remember during the race period.
to organise it well before the Interschools so you don’t
miss out, especially for Cross Country as stocks are limited. PARENTS – BEFORE &
DURING THE RACE
Thousands of other students are also requiring equipment for
Interschools.
Ajays 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
Contact Robbie Hiam for all your needs including Alpine not needed by athletes during the race from the top to the
Ski, Snowboard, Cross Country Ski gear to buy or hire and bottom. Assist team managers or race officials if possible. Try
servicing. They do all ski and board servicing and repairs, and to be at the bottom when your daughter finishes, and provide
are happy to offer advice for free). her with encouragement. Racing is stressful, and soothing
parental reassurance is a valuable commodity both prior to
115 Canterbury Road, Heathmont, 3135 (between Wantirna
and at the end of a race. Parents are asked to allow students
and Bayswater Roads).
time alone once they line up to compete to compose their
9720 4647 | ajays@snow–ski.com.au thoughts.
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)
9817 1477 | emc@snow–ski.com.au
18 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021A school for life.
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
www.snowsafe.org.au.
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 www.snowsafe.org.au
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.
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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.
20 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021A school for life.
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.
• Helmets may prevent head injuries and is recommended for children. Ensure helmets are of a satisfactory standard with
LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021 | 21A school for life.
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 www.snowsafe.org.au
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.
22 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021A school for life.
Nutrition
• Rice crackers
WHY IS DIET • Mini wheats/ Nutri–grain
IMPORTANT? • Dried fruit
• Athletes have increased protein requirements according • Nuts
to the nature of activity and training demands.
• Jelly type sweets (snakes etc.)
• Carbohydrates are the most important fuel source for
exercise. PRE EXERCISE MEAL
• Inadequate carbohydrate and water intake can contribute
to fatigue.
IDEAS
• Consume 2–4 hours before the event
• Inadequate diet may lead to vitamin or mineral
deficiencies e.g. Iron. • High carbohydrate
• Improved power to weight ratio can be achieved. • Low fat
HOW DO I MAINTAIN • Low to moderate fibre
OPTIMAL ENERGY • Include 300–500ml fluid.
Examples include:
LEVELS? Breakfast cereal with low fat milk/yoghurt
• Eat regularly.
Toast/Crumpets/Bagels/Muffins with jam
• High carbohydrate snacks are important to maintain
Banana sandwich
blood glucose levels.
Pasta with tomato based sauce
• Consume high carbohydrate foods every 1–3 hours.
Baked potato with salad/low fat cheese
• High carbohydrate foods include: fruit, muesli bars, fruit
buns, scones, rice, pasta, noodles, cereal, potato, fruit Fruit smoothie
yoghurt.
Rice dish
SNACK IDEAS Pancakes with syrup.
• Bananas
• Grain & fruit–based bars
• Fruit bars/ slices
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POST EXERCISE SUMMARY
• Carbohydrate rich food immediately following exercise • A healthy balanced diet is important.
(within 30 minutes).
• High carbohydrate, low fat.
• Small amount of protein may enhance glycogen
• Extra carbohydrate before, during and following exercise.
restoration (recovery).
• Adequate fluid intake.
• Aim to drink 150% of estimated fluid loss as soon as
possible. • Essential for optimal health and growth.
• Delay the onset of fatigue.
HYDRATION • Improved power to weight ratio.
• Level of hydration affects energy levels and effort that
can be put into exercise.
• 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: 300–400ml is a guide to how much to
drink.
• During exercise: 150ml every 10 –15 minutes or more than
600ml per hour.
• Hydration can be tested by urine colour – should be clear.
24 | LAURISTON GIRLS’ SCHOOL SNOWSPORTS HANDBOOK 2021A school for life.
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 2021 | 25Lauriston Girls’ School 38 Huntingtower Road t: +61 3 9864 7555 Armadale VIC 3143 Australia f: +61 3 9822 7950 CRICOS number 00152F e: admissions@lauriston.vic.edu.au ABN 15 004 264 402 www.lauriston.vic.edu.au
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