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Learn to Race Walk

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					                RACE WALK
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                                 JUNE 7, 2006


TEAM ROSTER
    Teams are coed and must be made up of the following:
    Purple, Blue, Green & Yellow Divisions:     4 members (1 of alternate gender)
    White & Red Divisions:                      6 members (1 of alternate gender)

    DISTANCE:           Course is approximately 4km

REGISTRATION ----- NO ID - NO PLAY - NO EXCEPTIONS!!
•     Team Captains (or designate) will be responsible for bringing completed & signed team
      rosters to the registration with the minimum team required for your division. Roster &
      Registration information will be included in the Schedule Book distributed in May.
•     Team Captains are responsible to see that each athlete registers with photo ID and proof
      of employment (i.e. Human Resource letter or Pay stub). It is the responsibility of each
      participant to have the proper ID.
•     Walkers must register together as a team (with minimum requirement for your division)


    DEFINITION OF RACE WALKING
    Race Walking is a progression of steps during which the walker maintains unbroken
    contact with the ground as judged by the unaided eye of the designated officials. The knee
    of the walker’s advancing leg must remain straight, with no bend at the knee, from the
    moment of first contact with the ground until the leg is vertical.


    OFFICIATING & INFRACTIONS
    Officials will be placed at intervals around the entire course. Judges will determine when a
    walker is not walking by the ‘race walking’ guidelines and will keep a record of those
    infractions.

    Walkers MAY be warned of an infraction by being shown one and/or two signs:

    >     Means the walker’s knee is bent during the period when it must be straight.
    This period begins when the heel first strikes the ground and ends when the leg is
    vertical, and includes both of those positions.

    ~    Means the walker is not maintaining foot contact with the ground at all times.

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The Official shall note the number of the walker who has failed to comply with the definition
of a walk (usually three (3) or four (4) steps will be needed to judge). When in the opinion
of 3 Officials, the mode of progress fails to comply with the definition, the competitor shall
be disqualified. The disqualified walkers will appear on the race results as a DNF of DQ
and receive a score using the total number of walkers in their division + 1.

The purpose of the race walking Official is NOT to disqualify walkers but rather to ensure
the fairness of the race for all of those competing within the rules. The collective decision
of the judges is final. Officials are not responsible for making sure that walkers see the
warning sign. You may not know that you have been given a warning.

FORMAT/SCORING
This is a team race with each racer being assigned a score/number according to their order
of finish. The scoring is assigned as follows:

The number of points individually received is based on your place of finish. (i.e. 1st place =
1 point, 2nd place = 2 points, 15th place = 15 points, 193rd place = 193 points, etc.)
Individual points are added together (see below) and the team with the LOWEST total wins
Gold, second lowest wins Silver, etc.

       Example: BLUE Division: total 128 runners

       Team "A" has 2 male and 2 female runners. They finish as follows:
       1 male -     3rd
       1 male -    17th
       1 female -  36th                     Scoring Team "A"
       1 female -  48th                     3+17+36+48 = 104

       Team "B" has 2 male and 2 female runners. They finish as follows:
       1 female -  2nd
       1 male -    11th
       1 male -    13th                     Scoring Team "B"
       1 female -  *DQ or Did not finish     2+11+13+129* = 155

Team "A" would finish higher.


(* A Disqualification (DQ) or a participant unable to finish the race (DNF) will receive a
score = Total # of walkers plus 1. If the total score of the team is in the top 6 they will still
receive points and if applicable medals)


TIE BREAKER
       In the event of a tie for points, the placement of the top walker will determine
       the winner.



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TEAM CANCELLATION / NO SHOW PENALTY
      Cancellations must be in writing either emailed or faxed to the Corporate Challenge
      office.
      If a team must cancel their participation in a sport, the Penalties are as follows:
      CANCELLATIONS: After Friday, March 31, 2006
              This is the date that your Sport Commitment/Team Captains List is required.
              After this date schedules are made and ALL Cancellations will result in a 3
              point deduction for your Company.
      LAST MINUTE CANCELLATION: Within 48 hours of your event start time
              Teams that provide written notification (by email or fax) that they are
              canceling out of an event within 48 hours of the start of the event will be
              penalized 5 points. A company with participants who register at the event
              but are unable to register an eligible team will be considered a Cancellation
              and the penalty will apply.
      NO SHOWS: No notification of cancellation
              A No Show will result in a 10 point deduction and disqualification from
              that sport for the following year. A NO SHOW being a team that has not
              provided any notification that their team is not participating.




Learn to Race Walk
At the Kinsmen Sports Centre
9100 Walterdale Hill       ph: 944-7400

A great activity for everyone! During the drop-in classes (no registration required)
beginners to advanced participants will receive instruction to learn and/or improve
technique as well as speed and endurance. This excellent low-impact activity is done in a
fun and social environment and will help individuals increase endurance, flexibility and
strength. Two ways to try…

DROP-IN CLASSES:
    Wednesdays, 7:00 – 8:30 p.m.

TWO FREE CLINICS FOR CORPORATE CHALLENGE PARTICIPANTS:
Please dress appropriately (runners). If weather permits some of the clinic will be held
outside. Meet in the Field House to start.

             Wednesday, May 3, 2006             7:00 – 8:30 p.m.
             Wednesday, May 24, 2006            7:00 – 8:30 p.m.


      START NOW AND MAKE IT A PART OF YOUR REGULAR EXERCISE
                 PROGRAM! GET UP AND GET ACTIVE!



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Race Walking for Beginners:
Think of each step we take as having a forward reaching phase (leading leg) and a pushing
phase (rear leg.)

Usually when we try to walk faster we lengthen our forward reach, taking a longer step.
Result? We go a little faster but at a big cost. When the reaching leg comes down (clunk)
most of the momentum goes straight into the ground. Race walkers overcome this by
decreasing the reaching phase of each forward step. We can focus on pushing off more
frequently & lose less momentum with each step

How to Race Walk in 4 Steps
Find a flat place where you can walk straight for 50 to 100 metres. Walk back and forth to
warm up, making sure to lock your knee at the start of each step (heel down, toes up),
keeping it straight until it is behind you. Now:

1. Bend your arms at the elbows, let them swing naturally as you walk ahead
2. Cut your stride in half while walking at your usual pace. Focus on cutting down your
   forward reach. Go back and forth until you can do this comfortably (it feels odd at first!)
3. Double your pace. Aim for twice as many steps a minute as normal. Practice until this
   begins to feel comfortable, then try to
4. Shift your weight forward off your heels and towards the balls of your feet. Lean
   forward about 1 cm from the ankles (not your waist!) to increase your forward
   momentum

Training for the Corporate Challenge: Repeat these 4 steps as a warm-up when you go
on practice walks. Try alternating between speed workouts and endurance work outs.
      Speed workouts: Practice going faster over short distances first ( 50 - 100metres),
      repeating with rests between the repeats. Then gradually increase the distances
      week by week. Endurance workouts: Go at a brisk but steady pace over a longer
      distance, gradually increasing week by week


Rules: Don’t go too fast too soon! Remember the rules!

       (1) “Maintain unbroken contact with the ground” (one foot on the ground always)
       (2) “Knee of the walker’s advancing leg must remain straight ... from the moment of
       first contact with the ground until the leg is vertical”




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Race walking FAQ’s
What is the origin of race walking?
Race walking was originally a sport of footmen who walked
long distances alongside their employer’s carriages. By the
19th century, race walking (or “pedestrianism”) was a popular
sport offering large purses and attracting heavy betting by
fans. Unfortunately, scandals erupted over the fairness of
some competitions, which reduced the sport’s popularity. To
ensure fairness, standard rules for race walking began to
develop and the reputation of the sport began to recover. By
1908, Race walking was included in the Olympic games.

Is Race walking like Power Walking?
Not really. Power walkers increase the aerobic benefits of ordinary walking by exaggerating
our ordinary walking stride and/or arm swing. In other words, they make their stride less
efficient in order to burn more calories. Race walkers try to walk more efficiently in order to
go as fast as possible. But like power walking, race walking also burns more calories and
offers more aerobic benefits than ordinary walking.

Does Race walking hurt your hips?
Seen from a distance, race walkers seem to wiggle their hips from side to side, but this is
more an optical illusion than reality. In fact, race walkers’ hips move forward and back just
as ordinary walker’s hips do – only very much faster. So race walkers do not hurt or strain
their hips.

Is Race walking better for my knees than running?
Race walking involves roughly 80 percent less impact than running, so if running bothers
your knees, race walking is probably an excellent alternative for you.

Okay I’ve practiced the technique -- now how do I go faster?
The answer is – use your arms. Our legs follow the pace of our arms’ swing. If you let your
arms drag, your legs will too. (Ever noticed what big shoulder and arm muscles sprinters
have?)

When doing speed workouts, set the pace with your arms. Move them a bit faster & harder.
Your legs should follow. Practice this over short distances first, taking rests between
repeats. (If you want to add some arm strengthening to your training, focus on your tricep
muscles at the back of the upper arms)

Where can I get more help?
Come to the drop-in race walking class at the Kinsmen Sport Centre (Wed. 7pm) and/or
two free race walking clinics being offered at the Kinsmen Sport Centre, May 3 & 24, 2006.

				
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