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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.
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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) - [email protected]
Manager – Stephen Drew - (226) 338-2879 (H) - [email protected]
Assistant Coach – Joanna Fedy - [email protected]
Trainers – Katelyn Butler-Birmingham - [email protected]
Claudia Arasaratnam - [email protected]
Katie Horricks - [email protected]
Captains – (W) Laura Sardone - (519) 880-1859 - [email protected]
(M) Wesley George - (519) 749-7091 - [email protected]
(M) Rob Bark - [email protected]
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
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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
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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 - [email protected]).
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
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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
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