2017 CYG TEAM NEWSLETTER JULY

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1 CYG Dear athletes, parents and coaches, RE: Commonwealth Youth Games With only a couple of weeks to go, I hope you are all fit, healthy and looking forward to the tour. This will be the final CYG newsletter. PRE-DEPARTURE COMPETITIONS Hopefully by now you have your pre-departure competitions sorted. Please make sure you text or your results (even if it s a time trial in training) through to your National Junior Coach and Team Coach. HEALTH AND WELLBEING Now, more than ever, is a very important time to ensure you are taking extra special care of your health and wellbeing. Juggling the demands of schooling, training and social commitments can be challenging, but you need to ensure, with the support of your family and personal coach, that you are looking after yourself for you to be in the best possible shape leading into the Commonwealth Youth Games. Understanding that injury and illness can sometimes occur at inopportune times, please be reminded of your obligation to notify Commonwealth Games Australian of any condition that would prevent you from participating regularly (as agreed upon by signing the CGA Team Agreement). ASADA Thank you for all for completing your ASADA level 1 & 2 modules. I have been informed that ASADA will be present at the pre departure camp. This may result in some of you being randomly selected for a drug test. If you are chosen, please ensure you inform a member of staff (Jen or your team coach). As a junior athlete, we like a staff member to be present with you during the drug testing process. Any medications and supplements taken in the past week or that will be taken during the Games, must be declared to CGA on arrival into camp.

2 PRE-DEPARTURE CAMP Please see below an outline of the camp: Thursday 13 July Friday 14 July Saturday 15 July Sunday 16 July Perth athletes arrive in Brisbane, bus to Gold Coast Arrive in Brisbane, bus down to Gold Coast Lunch Outfitting (uniform exchanges) Medical briefing Team meeting (athletics only) Light training (4:30-6:00pm) Dinner Team Gathering / Welcome (all sports) Breakfast Nutrition & recovery briefing Lunch Training (1:00-3:00pm) Team photo ASADA briefing Team meeting (athletics only) Dinner Team activities (all sports) Wake up, get dressed, last pack up (4:30am) Load buses (5:15am) Depart for Brisbane airport (packed breakfast) (5:45am) Arrive in Brisbane, check in for international flight (7:30-8:00am) Fly to Los Angeles A few notes on the pre-departure camp: - Personal coaches are more than welcome to attend the training sessions outlined above. - You are required to train in your CGA issued uniform o You will be given your uniform on arrival to camp, so you will have it to wear for your first training session on Friday 14 July. o Therefore, there is no need to bring any of your own training clothes - The Team will be accommodated at Runaway Bay in dorm rooms with 4 athletes per room & shared bathroom facilities. Males and females will be accommodated separately.

3 DOMESTIC FLIGHTS Team members will not be sent individual itineraries for the flights. For various reasons, we are booked on a few different flights, please see below a breakdown of your flights and who you will be travelling with. A full list of flights with booking references can be found on the AA portal page. HOME CITIES TO BRISBANE (GOLD COAST) PER BNE THU 13JUL QF Sean Melany MEL BNE FRI 14JUL QF Jen Paul Steve Rod Lateisha Mia CNB BNE FRI 14JUL QF Keely TSV BNE FRI 14JUL QF Jake Andrew Jordan Alexander SYD BNE FRI 14JUL QF Bendere Jackson Yadin Sebastien Carley Tiana Emily In terms of checking in for your flight to Brisbane, all you will need to is head to the group check in counters and show your passport as photo ID. You will then be issued a boarding pass. In all cities (except Townsville) there will be several officials and athletes travelling together. Please make sure you find the rest of the group as you will need to be ticked off before you head through security. Thursday 13 July (Perth athletes only) Travel from Brisbane Airport: CGA have arranged a bus to transport all Team members from Brisbane airport to Runaway Bay. A HQ staff member will be there to greet all Team members. Accommodation: Team members will be housed in a lodge at the Sports Super Centre at Runaway Bay for the night of the 13 July. They will be required to check out on the morning of 14 July (so the lodge can be re-set) and check back in to their allocated lodge (which will be communicated closer to the time). Staff: Lisa Lilleyman will meet all Perth athletes at the Qantas group check in on Thursday. Please be sure to get your name ticked off by Lisa, you will then check in as a group. Friday 14 July (everyone else) Travel from Brisbane to Runaway Bay: o All arrivals will be met by CGA HQ Staff o Buses will be transporting Team member to Runaway Bay QLD based Team members: QLD based Team members (who do not have a flight booked for them on 14 July) will need to make their own way to Brisbane Airport and arrive no later than 10:30am. Athletes can then join the interstate athletes on the bus to Runaway Bay. o If anyone lives closer to Gold Coast than Brisbane airport, please contact Jen to organise drop off in Runaway Bay.

4 LUGGAGE Athletes are permitted to have one piece of checked baggage each. Those bringing throwing implements will have two pieces. As mentioned previously, you will need to bring a small backpack or duffle bag with you to the Gold Coast that will then need to be packed into your luggage bag. You re welcome to check in your small bag in your domestic flight to Brisbane. INTERNATIONAL FLIGHTS BRISBANE TO LOS ANGELES BNE LAX SUN 16JUL QF Whole Team LOS ANGELES TO MIAMI Andrew Jake Jordan Alexander Jackson Yadin LAX MIA SUN 16JUL AA Sebastien Bendere Carley Tiana Emily Ella Ben Riley Montanna Jen Paul Rod Steve Sean Melany LAX MIA SUN 16JUL AA Lateisha Mia Keely Alexandra Neil Oscar Ellie MIAMI TO NASSAU Andrew Jake Jordan Alexander Jackson Yadin LAX MIA SUN 16JUL UP Sebastien Bendere Carley Tiana Emily Ella Ben Riley Montanna Jen Paul Rod Steve Sean Melany LAX MIA SUN 16JUL AA Lateisha Mia Keely Alexandra Neil Oscar Ellie

5 NASSAU TO AUSTRALIA NAS CLT CLT LAX MON 24JUL MON 24JUL AA0859 AA LAX BNE MON 24JUL QF LAX SYD MON 24JUL QF BNE TSV WED 26JUL Qf Jake * Melany dismissed from Los Angeles Andrew Jake Jordan Alexander Jackson Yadin Sebastien Bendere Carley Melany* Alexandra Neil Oscar Ellie Jake Alexandra Neil Oscar Ellie Andrew Jordan Alexander Jackson Yadin Sebastien Bendere Carley NAS DFW DFW SYD MON 24JUL MON 24JUL AA1390 QF SYD BNE WED 26JUL QF SYD MEL WED 26JUL QF SYD CNB WED 26JUL QF Keely * Sean dismissed from Dallas Notes: Jen Paul Steve Rod Tiana Ella Ben Riley Montanna Sean* Lateisha Mia Keely Ella Ben Riley Montanna Jen Paul Steve Rod Lateisha Mia You are required to wear your uniform when getting on and off the plane. However, you are welcome to wear whatever you d like once you re on the plane (plus compression socks). I ve been told the tracksuit pants aren t terribly comfortable, so perhaps bring some comfortable clothes for the plane. o We are travelling for a very long time; it might be a good idea to pack a fresh t-shirt in your carry-on to change half way (hint hint). As mentioned previously, you will be assigned a seat (that you probably won t be able to change). We can swap seats amongst ourselves when we get on the plane.

6 PRE-FLIGHT ADVICE Please make sure you are well hydrated prior to boarding your flight. Also, please speak to your coaches to ensure that the hardest session of the week is not the day before your flight. Please ensure that training in the last 48 hours before flying needs to be sensible so that you don t begin the long-haul flight fatigued. SNACKS FOR TRAVEL Meals will only be provided on Qantas flights. Athletes will be responsible for purchasing their own food at the airport / on the plane for the remaining legs. Travelling away from home for training and competition is standard practice for most elite and recreational athletes. Unfortunately, the disruptions and distractions of a new environment, changes in schedule and exposure to different foods can significantly affect usual eating habits. Major nutritional challenges faced by athletes while travelling include: achieving carbohydrate and protein requirements meeting daily vitamin and mineral requirements balancing energy intake maintaining adequate hydration food safety It is essential that strategies are put in place to minimise the impact of travel on an athlete's food intake. Whether an athlete is travelling overseas or on a long local bus trip, the key to successful eating while on the move is planning and preparation. Here are some suggested snack foods you may wish to bring with you: On the Plane Muesli/breakfast bars Nuts & dried fruit mixes Crackers/rice cakes Sandwiches (not filled with meat or dairy products) Dehydrated camping food In your Suitcase Skim milk powder Muesli/breakfast bars Breakfast cereals Baked beans & spaghetti (small tins) Nuts & dried fruit mixes (in original packaging) Sustagen Sport powder Powdered sports drinks Spreads (Vegemite)

7 MOBILE PHONES You will be issued with a local Bahamas sim card on arrival to Nassau. This will be loaded with $10 credit. This credit is to be used to stay in contact with team staff. If you run out of credit, it will be up to the athlete to top up. There will be wifi at the hotel, so we should only need to use the credit when we are at the track. Please make sure you have downloaded Whatsapp prior to leaving Australia (on both phones if you are planning on bringing your normal phone and a spare for the local sim). Whatsapp will be our main communication system whilst we are overseas. POWER The standard voltage is 120V and the standard frequency is 60Hz. Two prong plug sockets are used. Please ensure to bring your own adapters to The Bahamas. Tip: Instead of bringing multiple adapters, bring one adapter and a small power board so you can charge multiple devices. TRAVEL INSURANCE A reminder athletes and team staff will be covered by CGA s travel insurance from July Those travelling on after the games will need to take out a separate insurance policy to cover their additional travel. A copy of the CGA s insurance policy can be found on the AA portal page. MEDAL CEREMONIES Medal Ceremonies will normally be conducted after competition is completed at the athletics stadium. Gold, Silver and Bronze medals will be awarded as follows: 5 or more contestants: Gold, Silver and Bronze 4 contestants: Gold and Silver only 2-3 contestants: Gold only Athletes shall wear their CGA Team designated podium wear and team issue footwear. SPECTATOR TICKETS Spectator tickets will be available at the venue (for opening closing ceremonies as well as competition). As Thomas A. Robinson Stadium is reasonably large, we don t envision any issues with availability. Tickets are also available for purchase online here: We haven t been given a venue map, so unfortunately, we can t tell you where the field events will be located.

8 PACKING LIST Please use the below list as a guide when packing for the Commonwealth Youth Games. WEAR ON THE PLANE Comfortable clothing CHECK () Runners 2XU compression socks TAKE ON THE PLANE (CARRY-ON) Small soft bag (that will fit into your suitcase at camp) Australian backpack on international flights Competition shoes (spikes removed) Competition uniform (you will be given this at camp) Travel kit (given to you at camp): Hydralyte, Betadine gargle, strepsils, hand sanitizer, paw paw lip balm, tissues, wet one, paracetamol, FESS nasal spray) Empty water bottle (fill up once passed through security for international flight) Snacks (remember we will be travelling for over 24 hours) Toothbrush & toothpaste (travel size) Deodorant (less than 100mL) Passport Pen Small amount of US dollars, ATM card (travel card) Phone and charger ipad / kindle, laptop, cards (or whatever entertainment you choose) Headphones Travel neck pillow Tennis ball / trigger ball Small kit of spare clothes (undies, socks, t-shirt) Sunglasses A reminder that all liquids taken onboard should be packed in a clear plastic resealable bag.

9 CHECK () PACK (LUGGAGE) Australian uniform (given to you at camp) Socks & underwear (remember you can wash these) 2XU compression tights Thongs / Slides (not to be worn outside the hotel) Athletics gear (special socks, sports bra etc. remember you must train and compete in CGA issued uniform) Casual clothes (optional, there will not be much time to wear anything other than AUS gear) Bathers for recovery / pool session Foam roller, massage stick etc. (if you use these) Shampoo & Conditioner Soap / body wash Deodorant Moisturizer Personal medical kit (bandaids, Panadol, personal medication, strapping tape) Sunscreen (SPF 30+ at least) Insect repellant Power adapter Power board (to charge multiple devices) Any food you want to bring (eg. If you have a favourite breakfast cereal, snacks for after training etc.) Gatorade powder / hydrolyte etc. if you use this OPTIONAL: Australian souvenirs (mini koalas, kangaroos, Australian flag etc.)