Blue Mountains National Park Training Camp
March 31 to April 2nd 2017
Purpose
This purpose of this post is to outlay the plan regarding the proposed training camp for March 31st to April 2nd 2017 in the Blue Mountains National Park (A World Heritage site). This post is supplementary to the SQUADRUN Operations Manual and Safety Management plans. It is subject to change as required and as such any versions prior to ‘final’ should be considered ‘draft’ unless otherwise specified.
Key event locations
This Training Camp plan is specific to the Blue Mountains National Park area for the one-off training camp March 31st to April 2nd 2017. Training will be conducted under the guidance of authorized SQUADRUN coaches in accordance with company Operational and Safety documentation and in accordance to any and all requirements set forth by National Parks and Wildlife Service Australia.
The operational headquarters for the training camp will be the Katoomba Christian Convention. This will serve as primary accommodation for visiting athletes and attending coaches as well as the start and finish of some of the training activities. In addition, these headquarters will serve as the communication and operational centre providing a relay point for cellular and radio messaging. Any emergency situation will be relayed to the operational headquarters and dealt with as dictated in the Safety Management plan. Any and all training groups will be coordinated from the operational headquarters and their whereabouts will be recorded and monitored at all times.
Training runs will take part on many parts, but not all, of both the Ultra-trail Australia 100km and 50km courses.
Special consideration will be given to important visitor locations as detailed in the ‘Prohibited/restricted access’ section contained within this document.
The land through which the course passes has significant economic, cultural, social and environmental importance and therefore must be treated with great care and respect.
Client:Leader ratios
The client/leader ratio is 10:1. This is in accordance with Park restrictions, documented safety plans and operational standards.
Course Maps and description
The course information resides as ‘current’ on the Ultra-trail Australia website located here.
Prohibited/restricted access
The Blue Mountains National Park is a World Heritage site and while tourism is an essential part of the parks culture and viability, respect must be given to park users and the public. Consideration will be given to fellow-park users to reduce the environmental impact and congestion caused by the training camp in the region. As such the following restrictions will be implemented:
|
Location / Trail / Area |
Restriction / Prohibited period |
| Furber Stairs | 8:30 – 18:00 – no access all runners |
| Prince Henry Cliff Walk (Witches leap to Echo Point) | 8:30 – 18:00 – no access all runners |
| Prince Henry Cliff Walk (Amphitheatre to Conservation Hut) | 8:30 – 18:00 – limited access (small groups only) |
| National Pass area (Conservation Hut to Wentworth Falls) | 8:30 – 18:00 – limited access (small groups only) |
| Golden Stairs | 8:30 – 18:00 – limited access (small groups only) |
| Federal Pass (Sublime Point to Golden Stairs) | 8:30 – 18:00 – limited access (small groups only) |
Training Camp runs and timing
The training camp will consist of 4 coach/instructor led groups of 10 people.
Groups will be separated from one-another by at least 15 minutes to further reduce impact to park users. Due to the relative close proximity (15-30mins), the group leader (instructor/coach) will, in some cases, also act as sweep for the ‘trailing groups’ for all except the last group which will have a specified tail-end sweep.
All leaders and sweep will carry full medical and first aid equipment and cell phone as detailed in the Safety Management Plan. In addition, the tail-end sweep will also have a mountain radio (aka walkie-talkie) to communicate with the Group 1 leader (front runner).
Training Day 1
Group 1
Date Saturday April 1st 2017
Leader: Lachlan Cobb
Sweep: Group 2 leader
Group Size: 10
Start location: Giant Staircase (Echo Point)
Safety briefing and hazard identification: 5:45am
Safety Manager: Ali Pottinger
Run Start time: 6:00am
Est Finish time: 9:30am
Route: Prince Henry Cliff Walk to Conservation Hut, Wentworth Falls to QVH
Route maps:
KMZ File Viewable in Google Earth (or similar) is available for download here:
Route Distance: 18km (approx.)
Est Ave Pace: 11min/km (steep, technical and undulating terrain)
Est Run Time at Ave Pace: 3hrs 30min
Equipment: First aid, cell phone.
Notes: Conservation Hut and Wentworth Falls area is a popular destination for park visitors. Care will be taken to arrive and exit the well before peak hours and athletes will be instructed on appropriate consideration and behaviour.
Group 2
Date Saturday April 1st 2017
Leader: Ali Pottinger (coach)
Sweep: Dedicated Runner (tbc)
Group Size: 10
Start location: Giant Staircase (Echo Point)
Safety briefing and hazard identification: 5:45am
Safety Manager: Ali Pottinger
Run Start time: 6:15am
Est Finish time: 10:00am
Route: (as above) Prince Henry Cliff Walk to Conservation Hut, Wentworth Falls to QVH
Route maps:
This run is identical to ‘Group 1’ above with a 15min delayed start to reduce congestion
Route Distance: 18km (approx.)
Est Ave Pace: 12min/km (steep, technical and undulating terrain)
Est Run Time at Ave Pace: 3hrs 45min
Equipment: First aid, cell phone, mountain radio.
Notes: Conservation Hut and Wentworth Falls area is a popular destination for park visitors. Care will be taken to arrive and exit the well before peak hours and athletes will be instructed on appropriate consideration and behaviour.
Group 3
Date Saturday April 1st 2017
Leader: Kerry Suter (head coach)
Sweep: Group 4 leader
Group Size: 10
Start location: Queen Victoria Hospital
Safety briefing and hazard identification: 5:45am
Safety Manager: Kerry Suter
Start time: 6:00am
Est Finish time: 10am
Route: Queen Vic Hospital, Kedumba, Federal Pass, Golden Stairs, Narrowneck
Route maps:
KMZ File Viewable in Google Earth (or similar) is available for download here:
Route Distance: 26km (approx.)
Est Ave Pace: 8:15min/km (mostly open/runnable terrain)
Est Run Time at Ave Pace: 3hrs 45min
Equipment: First aid, cell phone, mountain radio.
Notes: Federal Pass in the Echo Point, Landslide area is frequented by park visitors and in the late morning small groups of walkers will be in the area. Athletes will be briefed on appropriate/considerate use of tracks with respect regarding other park users.
Group 4
Date Saturday April 1st 2017
Leader: Brett Sammut (instructor)
Sweep: Dedicated Runner (tbc)
Group Size: 10
Start location: Queen Victoria Hospital
Safety briefing and hazard identification: 5:45am
Safety Manager: Kerry Suter
Start time: 6:15am
Est Finish time: 10:30am
Route: (as above) Queen Vic Hospital, Kedumba, Federal Pass, Golden Stairs, Narrowneck
Route maps:
This run is identical to ‘Group 3’ above with a 15min delayed start to reduce congestion
Route Distance: 26km (approx.)
Est Ave Pace: 9min/km (mostly open/runnable terrain)
Est Run Time at Ave Pace: 4hrs
Equipment: First aid, cell phone, mountain radio.
Notes: Federal Pass in the Echo Point, Landslide area is frequented by park visitors and in the late morning small groups of walkers will be in the area. Athletes will be briefed on appropriate/considerate use of tracks with respect regarding other park users.
Training Day 2
Note, Day 2 the routes are the same but swapped with day 1. Additional notes are added regarding planned activities in the area.
Group 1
Date Sunday April 2nd 2017
Leader: Kerry Suter (head coach)
Sweep: Group 2 leader
Group Size: 10
Start location: Giant Staircase (Echo Point)
Safety briefing and hazard identification: 5:45am
Safety Manager: Kerry Suter
Run Start time: 6:00am
Est Finish time: 9:30am
Route: Prince Henry Cliff Walk to Conservation Hut, Wentworth Falls to QVH
Route maps:
KMZ File Viewable in Google Earth (or similar) is available for download here:
Route Distance: 18km (approx.)
Est Ave Pace: 11min/km (steep, technical and undulating terrain)
Est Run Time at Ave Pace: 3hrs 30min
Equipment: First aid, cell phone.
Notes: Conservation Hut and Wentworth Falls area is a popular destination for park visitors. Care will be taken to arrive and exit the well before peak hours and athletes will be instructed on appropriate consideration and behavior.
Athletes will be out of the park before any runners of the Mt Solitary Ultra event reach Prince Henry Cliff Walk, Conservation Hut and Wentworth Falls area.
Group 2
Date Sunday April 2nd 2017
Leader: Brett Sammut (instructor)
Sweep: Dedicated Runner (tbc)
Group Size: 10
Start location: Giant Staircase (Echo Point)
Safety briefing and hazard identification: 5:45am
Safety Manager: Kerry Suter
Run Start time: 6:15am
Est Finish time: 10:00am
Route: (as above) Prince Henry Cliff Walk to Conservation Hut, Wentworth Falls to QVH
Route maps:
This run is identical to ‘Group 1’ above with a 15min delayed start to reduce congestion
Route Distance: 18km (approx.)
Est Ave Pace: 12min/km (steep, technical and undulating terrain)
Est Run Time at Ave Pace: 3hrs 45min
Equipment: First aid, cell phone, mountain radio.
Notes: Conservation Hut and Wentworth Falls area is a popular destination for park visitors. Care will be taken to arrive and exit the well before peak hours and athletes will be instructed on appropriate consideration and behaviour.
Athletes will be out of the park before any runners of the Mt Solitary Ultra event reach Prince Henry Cliff Walk, Conservation Hut and Wentworth Falls area.
Group 3
Date Sunday April 2nd 2017
Leader: Lachlan Cobb (instructor)
Sweep: Group 4 leader
Group Size: 10
Start location: Queen Victoria Hospital
Safety briefing and hazard identification: 5:45am
Safety Manager: Ali Pottinger
Start time: 6:00am
Est Finish time: 10am
Route: Queen Vic Hospital, Kedumba, Federal Pass, Golden Stairs, Narrowneck
Route maps:
KMZ File Viewable in Google Earth (or similar) is available for download here:
Route Distance: 26km (approx.)
Est Ave Pace: 8:15min/km (mostly open/runnable terrain)
Est Run Time at Ave Pace: 3hrs 45min
Equipment: First aid, cell phone, mountain radio.
Notes: Federal Pass in the Echo Point, Landslide area is frequented by park visitors and in the late morning small groups of walkers will be in the area. Athletes will be briefed on appropriate/considerate use of tracks with respect regarding other park users.
Athletes will reach Golden Stairs just prior to the lead runners of the Mt Solitary Ultra. It is assumed that there will be no impact on this race in any way.
Group 4
Date Sunday April 2nd 2017
Leader: Ali Pottinger (coach)
Sweep: Dedicated Runner (tbc)
Group Size: 10
Start location: Queen Victoria Hospital
Safety briefing and hazard identification: 5:45am
Safety Manager: Ali Pottinger
Start time: 6:15am
Est Finish time: 10:30am
Route: (as above) Queen Vic Hospital, Kedumba, Federal Pass, Golden Stairs, Narrowneck
Route maps:
This run is identical to ‘Group 3’ above with a 15min delayed start to reduce congestion
Route Distance: 26km (approx.)
Est Ave Pace: 9min/km (mostly open/runnable terrain)
Est Run Time at Ave Pace: 4hrs
Equipment: First aid, cell phone, mountain radio.
Notes: Federal Pass in the Echo Point, Landslide area is frequented by park visitors and in the late morning small groups of walkers will be in the area. Athletes will be briefed on appropriate/considerate use of tracks with respect regarding other park users.
Athletes will reach Golden Stairs just prior to the lead runners of the Mt Solitary Ultra. It is assumed that there will be no impact on this race in any way.
April 1st Afternoon/Evening itinerary
After completing the respective runs, all groups will return to KCC for a casual unwind and leisure time ahead of some relaxed seminars and instructional presentations.
Where possible we will follow the schedule below however some sessions may take longer or shorter times than those indicated.
15:15 – Strength Session for runners
Presented by: Peter Sweeny and Mark Green from The Body Mechanic.
This session will cover off some of the important supplementary exercises specifically for Ultra-trail Australia athletes. These sessions are highly recommended and available for Sydney-siders twice weekly. Details here.
16:00 – ‘Run right’ – Running form basics and movement fundamentals
.
Presented by: Peter Sweeny and Mark Green from The Body Mechanic.
Running economy is a cornerstone of ‘spending’ your available fitness efficiently. Mark and Peter will talk about some of the basics of correct running form, posture and movement. This will also include tips on conquering the UTA course from descending Kedumba to climbing those never-ending stairs!
A one-on-one running gait analysis is invaluable for anyone looking to improve their technique. Mark and Peter do these at The Body Mechanic office, details here.
16:45 – Fuel and Nutrition for Ultra-trail Australia.
Presented by: Peter Sweeny and Mark Green (The Body Mechanic) and/or Andy Lee and/or Shane Simpson (Blue Mountains Running Company).
How to fuel for YOU. Nutrition and hydration tips from those that get it right almost every time.
17:15 – ‘How to UTA’ – Important tips for getting-it-right on race day
Presented by: Andy Lee and/or Shane Simpson (Blue Mountains Running Company).
The 101 on managing your run on race day. Course basics, aid-stations, what to expect out there and how to manage pacing and racing strategies.
17:45 – Get the gear
Presented by: Andy Lee and/or Shane Simpson (Blue Mountains Running Company).
Ultra-trail Australia has a fairly extensive mandatory gear list (for good reason!). Get the low-down on what to pack and why. Also, hear from the experts about what pack, what shoes, poles and more. You’ll also have the opportunity to purchase some of these items – discounted of course.
18:30 – Seminars conclude followed by free-time and dinner (pizza).