Welcome to the 2021 South32 Rottnest Channel Swim first timers seminar To assist with contract tracing we require that all attendees sign in. Select from one of the following contactless options #rottoswim #s32rottoswim2021 @rottoswim
RCSA President
VOLUNTEER COMMITTEE (7) • President – Iain McCarrey • Committee Members – Shane Cartwright, Bec Johnson, Rhys Spicer, Kirsty Bellombra, Tess Fisher, Joseph Bennett, Olivia Williams Staff Members (2) • Executive Officer: Nic Blackburn Email: admin@rottnestchannelswim.com.au • Event Officer: Michael Hodder Email: info@rottnestchannelswim.com.au
• 2020 HIGHLIGHTS VIDEO • NIC BLACKBURN – RCSA Executive Officer • JULIAN MILLS – Past Solo Swimmer • DANIEL RODGERS – Swim Coach • PROF. IAN ROGERS – Hypothermia • Q&A
RCSA Executive Officer
• Support Boat & Paddler • Registrations • Qualifying Swim • Briefing
ALL SOLOS, DUOS AND TEAMS MUST HAVE ONE! Finding a Support Boat and Skipper • Word of mouth • Social media - Rottnest Channel Swim Facebook / Instagram sites (@rottoswim) • Advertise in the local newspaper, Quokka or Gumtree • Commercial Boat Hire. A quick web search is the best way to find boat hire businesses in Perth. Support Boat Requirements • Must be able to fit the number of people the skipper will be responsible for. • Vessels >10m – must stay south or north edge of the fleet (and use a tender to stay in close proximity to the swimmer)
FINDING A PADDLER • Word of mouth • Social media - Rottnest Channel Swim Facebook / Instagram sites (@rottoswim) • ‘Sea Kayak Club WA’ Forum – www.seakayakwa.asn.au • Local Surf Clubs i.e. Fremantle, Cottesloe, North Cottesloe, Swanbourne Nedlands and City Beach (may have their own Facebook page) - www.mybeach.com.au/get-involved/our-clubs/
SOLOS / LAVAN CHARITY CHALLENGE TEAMS: Open: 8.30am (WST) on Monday, 26 October 2020 Close: 5.30pm (WST) on Sunday, 1 November 2020 DUOS / TEAMS: Open: 8.30am (WST) on Wednesday, 4 November 2020
• SOLOS - Each solo registration will be guaranteed entry if registered and paid within the registration period. • DUO AND TEAM ENTRIES - First in first served basis. Teams will need to be registered and paid within the registration period. • LAVAN CHARITY CHALLENGE - There will be a maximum of 30 x Lavan Charity Challenge Team spots available.
INTENDING SOLO SWIMMERS MUST HAVE EITHER: Completed a Rottnest Channel Swim solo crossing within the previous two (2) years; OR Must complete a 10km qualifying swim in 4 hours 15 minutes or less, between 30 October 2020 and 30 January 2021
Swimming WA – Open Water Series - www.openwaterswimming.com.au • Rockingham Beach Saturday, 28 November 2020 • Mullaloo Beach Saturday, 27 December 2020 • Sorrento Beach Sunday, 26 January 2021 Christmas 10km - www.christmas10k.org.au • Coogee Beach Saturday, 19 December 2020 INDIAN OCEAN - www.indianoceanswim.com.au • Floreat Beach Saturday, 14 November 2020
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• It is compulsory that all solo swimmers and a swimmer from each duo/team, attend the briefing. • It is highly recommended that your support boat skipper also attends with you, as they are ultimately responsible for your wellbeing on swim day. Saturday, 30 January 2021 HBF Stadium – Main Arena 2.30pm • Collect registration pack (boat stickers, swim cap, T-shirt etc)
Tips For A Successful Crossing
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• Almost 20 years of involvement having started as team member in 2002 • Eight solos • First swim over 7 hours – Best 5:36 • 25km P2P • 2006 Cancelled RCS • 2018 Cancelled PTB then successful Out of Event Crossing • 2019 Out of Event and 2020 Solo • Duo with son • 5 team crossings plus one team DNF due to weather • Skippered 6 times in race and 4 times Out of Event
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• The hardest part is deciding to do the swim, making the commitment and dedicating the time to the training • Overall its 60% training, 30% natural ability and 50% in the head • Back yourself into a corner • Tell everyone you are doing it • Find a Gang/Mentor
• Join a Squad • Make sure you do ocean/river swims • Get used to swimming without a dotted line and experience waves, salt and stingers • Organised swims are good (OWS, surf clubs) • 10k qualifier – try and get it over and done with and try to do more than one • Start training at least 3 months out • The key goal of training is to find your “ Rotto Pace ”
• Training will be time consuming • Expect to be tired and grumpy • Vices should be foregone • Overseas holidays used to make training difficult • Appreciate your family’s patience
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• Lock down logistics well in advance • Skipper/Boat • Paddlers/Canoes • Food, drink, medication, music …. • To suit up or not? • Transport and Support at Cottesloe/boat • Communication reduces stress • Support/Accommodation at Rottnest • Pack a post swim bag
What not to do
• Pre Swim − Taper and Carbo load in last few days – its as good as life gets! − Big meal in morning – but try before − Protect against sunburn, chafing and seasickness • During Swim − Set a feeding schedule (maximum 30 minutes – some go 20 minutes) − Consider Medication – seasickness, stingers and soreness − Make sure crew only tells you precisely where you are − Get times for each kilometre swum
Kwells for Seasickness Anti-Histamine for Stingers Zofran for last resort Anti Inflammatories for soreness
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Further Questions: jrsmills@iinet.net.au
Training and Preparation
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• Start Early • Both open water and swimming pool • 3 - 4 swims per week • Build to 4.5km – 5km+ per session • Last stages have 1 x 8km – 10km swim per week
Solo • Start with 4 – 5 hours per week • Progress to a base line 10 – 15 km p/w • 3 weeks out: 25 – 35 km p/w • Taper to 10 – 15 km
Duo • Start with 4 – 5 hours per week • Progress to a base line 8 – 10 km p/w • 3 week out: 15 – 25 km p/w • Taper to 10 – 15 km
Team • Start with 2 – 4 hours per week • Progress to a base line 5 – 8 km p/w • 3 weeks out: 15 – 20 km p/w • Taper to 6 – 10 km
Progressive Loading / Adaptation Team Duo Solo Week 1-3 2 – 4 hours 4 – 5 hours 4 – 5 hours Week 4 4 km 6 km 10 km Week 5 6 km 8 km 13 km Week 6 8 km 10 km 15 km Week 7 6 km 8 km 13 km Week 8 8 km 10 km 15 km Week 9 10 km 12 km 17 km Week 10 8 km 6 km 15 km Week 11 10 km 12 km 17 km Week 12 12 km 6 km 20 km
• Sessions at sea with your paddler • Practice feeding and sighting • Mix your stroke styles • Mix your training 5 x 400 4 – 5 x: 4 -5 x: 5 x 200 2 x 400 free 400 5 x 100 200 free/back 4 x 100 build to 80% 8 – 4 x : 50 build 200 easy free/back 100 easy
Measuring training • Distance • Time • Effort – Heart Rate • Threshold ≈ 20/30 beats below max Anerobic Aerobic
Measuring training Distance HR Control Time/ Time Control HR Beats Per Min speed p/100m Beats Per Min 50 m 140 bpm 50s 47s 155 bpm 100 m 155 bpm 1’40 1’40 155 bpm 200 m 160 bpm 3’20 3’28 155 bpm 300m 167 bpm 5’00 5’17 155 bpm 400 m 180 bpm 6’40 7’00 155 bpm 500 m 185 bpm 8’20 8’52 155 bpm 600m 190 bpm 10’00 11’09 155 bpm
• Fins – DMC Elite • Kickboard – Any • Pull buoy – Any • Paddles – Finis Agility Paddles • Snorkel - Finis Freestyle Snorkel
• Keep a training log • Replenish fluids during and after training • Have consistent pains checked out • See a stroke specialist if needed
• 1 - 1.5 weeks • Ease intensity • Peak taper ≈ 50 % volume • Don’t over taper
Injury Prevention • Over training • Progressive loading • Safe Technique – Length & Volume • Recover • Sleep • Appropriate strength and conditioning • Pre-existing injuries
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• Must have a plan • Inform your team • Tested swim suit • Shave your beard • Abundance of sunscreen • Practice feeding and test food types • DON’T do any new on the day
• Train smart • Don’t listen to the hype • Avoid alcohol • Don’t drink the sea water • Be sun smart • Listen to your support team • Hand the keys over • Good Luck, train smart, have fun!
Hypothermia & Pulmonary Oedema
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