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6.30pm – 8.00pmIntroductions / About Coastrek

The Fred Hollows Foundation

The Route & Your Team

Lucky Door Prize

Training & Top Tips

Safety & First Aid

Prizes & Social

Girls weekend escapes

Question Time – 10 mins

PRESENTERS

Di Westaway - Wild Women On Top

Libbi Gorr – Coastrek Ambassador

Alison Hill - The Fred Hollows Foundation

SAFETREK RUNNING ORDER

THANK YOU TO OUR COASTREK PARTNERS

• 36 million people in the world are blind

• 4 out of 5 don’t need to be

• 55% or 20 million are women

• Blindness will triple by 2050 unless we do more

$25 can restore sight

Your fundraising can change lives

Your fundraising changes lives

Your fundraising changes lives

TOP TIPS

E-mail the ‘ASK for support’ template to ALL your contacts

Ask friends, family & colleagues

Social media

Don’t be afraid to ask! And even if you’ve reached your target don’t forget event day!

RESOURCES

$2,000 = Training for an Ophthalmic Nurse in Laos

$5,000 = 6 months training of a basic eye doctor in Cambodia

$10,000 = Funds an Outreach Medical Eye Clinic in Nepal

FUNDRAISING REWARDS

Tally Day Sunday,

3 June 2018

(midnight)

P: 1800 203 691

E: melbournecoastrek@hollows.org

MAPS.ME• Download the Maps.Me App

• Follow instructions at Melbourne.Coastrek.com.au/map

OR on the direct email to team captains being sent tomorrow

• Why use Maps.Me?

• Shows your current location along the event route

• The route markings can sometimes be removed

• Shows you distance markers and checkpoint locations

• Use flight mode to save battery life

ABOUT THE ROUTE

• Fairly even split of footpath and sandy trails

• Undulating terrain throughout

• Short stair sets throughout & a big one just after Fort Nepean

KISS Stop

• keep training on sandy trails & wear ankle gaiters

• Try to get out to Point Nepean for sunset!

• More about the route in FAQs online

OUT ON THE TRACK• Regular Coastrek branded ORANGE ARROWS and PINK TAGS

• LUV and KISS Stops - clearly marked + Water refill Cheviot Hill

• Water & toilets – at every stop and otherwise limited along the route, so use when you see them.

• Fort Nepean KISS Stop – Timing strip but no water. Refill on way to/from the Fort at Cheviot Hill, Defence Road

• Bottle Necks – they will happen at times so please be patient and keep to the left to allow others to overtake

LUV Stop

Water refill

Distance marker –every 5km

KISS Stop

Click on key to view distances, facilities, stops

Finish line

Training route only. Gate onto Butlers Track will be open on event day only

CHECKPOINTSAKA KISS STOPS & LUV STOPS

• LUV & KISS Stops:

- Toilets

- Basic snacks

- Cheer squad

• LUV Stops only:

- Timing strip / withdrawals desk

- First Aid (also on call along route)

- Podiatry / Physio (intermittently)

• Other:

Water refill – available at all stops except Fort Nepean. Extra water stop at Cheviot Hill. No cups available.

NB: Every LUV & KISS Stop has a closing time as indicated on your Coastrek Pocket Guide

FINISH VILLAGETEAM TIME Recorded as you cross through the finish arch all together

MEDAL For each trekker who completes their event

FACILITIES Hot food and drink to purchase, light snacks, stretch area, free massage, first aid, shade and seating

FAMILY & FRIENDSWelcome to join you to celebrate

SUPPORT CREW• No dogs allowed in the National Parks

• Should carry extra equipment and clothing

• Pass on the Maps.Me instructions to know checkpoints and other possible meeting points

• The ‘Support Stars’ E-Book has more information

www.melbourne.coastrek.com.au > preparation > plan and train

T.E.A.M WORKTOP TIPSFOR MAXIMUM FUN AND MINIMUM FRUSTRATION• Alternate the lead and tail end positions often

• Put slower team member at the front

• Take toilet stops together and save time

• Look out for one another

• 1 person in charge of route / map at one time

• 1 person in charge of eating / drinking reminders

LUCKY DOOR PRIZES

TRAINING• Weekly Training emails and tips

• Importance of training

• Train on the route

NUTRITION• Listen to your body

• Don’t try anything new on event day

• Start with a good breakfast

• Eat regularly during event

• Small doses of carbs regularly

• Avoid too much fat and protein

• Coffee, caffeine gels & Energy drinks- helpful but not too much

‘Nourish Your Body’ E-Book for more tipswww.melbourne.coastrek.com.au> preparation > plan and train

COMPULSORY GEAR• High visibility vest/shirt

for all road crossings and walking beside roads at night

• Water bladder / bottle (no cups provided)min 2L capacity + small bottle for electrolyte

• Basic First Aid kit + space blanket

• Head torch / torch

MORE GEAR• Day pack: 35-45L, 6-8kg

• Prepare for all conditions: Sun hat, rain gear, spare socks, bandana

• Trail and sand: Ankle gaiters, small towel; walking poles; trail runners

Refer to the “OMG What Do I Wear” E-Book

www.melbourne.coastrek.com.au > preparation > plan and train

HAPPY FEET• Nothing new on event day

• Socks – quality, wicking, change regularly

• Ankle Gaiters - keep out debris and sand

• Hot spots – STOP & attend to it before they become blisters! Test what method works for you. See The Foot Group for tips!

• Pack a small towel & talc powder to dust off sand

• Poles reduces load on feet

• Clip toenails but no pedicures

SAFETY• Stay together as a team

• Use caution when crossing roads & wear your high vis vest

• Update your mobile no, medical info & emergency contact on your online account

• Look out for SMS safety updates and follow direction

• We recommend:

2 phones on for SMS notifications

2 phones on flight mode using maps.me

WEATHER• Rain, hail, shine – the event goes on!

• Expect the unexpected and be prepared

• Follow direction from course marshals and SMS notifications

• The course may change if there are safety risks ie. fire, storm, flood

• Read the “SAFETY FIRST” E-Book for tips including electrical storms and high winds

HEAT MANAGEMENT • Wear loose, light coloured clothing and a wet

cotton bandana or gel collar

• Get your support crew to bring ice, cold packs, ice blocks, cold drinks

• Look for signs and symptoms in yourself and your team

• Read “Hot Stuff” E-Book

HYDRATION• Over-hydrating with water alone – Hyponatremia (low sodium) is a serious issue

• Develop a hydration plan in training & drink to thirst

• Electrolyte replacement drink

• Alternate between Hydralyte Sports & water if it’s really hot

• Hydralyte available at Portsea LUV Stop to mix in a 600ml bottle

• Keep your water bladder for water only – refillable at all checkpoints

WHAT’S IN YOUR BASIC FIRST AID KIT?• Pair of gloves

• Triangular bandage

• Roller bandages

• Thermal (shock) blanker / space blanket

• Wound dressing

• Strapping tape

• Instant ice packs

• Saline Ampoules

Learn how and when to use these items!

EMERGENCY PROCEDURE

NON LIFE-THREATENING ISSUES

Contact the First-Aiders directly (based at LUV Stops + available to come to your location)

STEP 1: Call/text the Emergency Phone (number provided) who will arrange help

STEP 2: If you can’t get through & you’re in doubt of severity call 000

STEP 3: Call your support crew if they can assist

STEP 4: If you leave the course you must advise HQ 0411 344 138

LIFE-THREATENING EMERGENCY

Call Emergency Services

STEP 1: Call 000 (tell them that you are part of Coastrek and your exact location)

STEP 2: Call the Emergency Phone and advise what has happened

TWO SCENARIOS: PRINTED ON THE BACK OF YOUR EVENT DAY BIB

EMERGENCY PLUS APP

NEED A TEAM MEMBER?

• Place an ad on the Team Vacancies page on the website

AND

• Post your ad on the Facebook event page discussion board You can have discussions on the page, or private messenger those who are interested

VOLLIES• Ask friends and family to volunteer and be there

to cheer you on!

• All Vollies receive a FREE individual COASTREK ENTRY for the following year!YOU CAN volunteer pre-event

• Remember to thank the vollies for supporting and encouraging you!

www.melbourne.coastrek.com.au/volunteer

PRIZESMOST INSPIRINGShare your inspiring team stories.Win a free team entry for next year!

FUN-SEE DRESSWear a team costume or accessory and leap out on event day!Best outfit wins a horse trek with Woodlands Trail Riding for each team member!

GET SOCIAL

#Coastrek

• Post on Facebook or Instagram

• #COASTREK

• Tag WILD WOMEN ON TOP

• Most entertaining post wins$100 Paddy Pallin Voucher

GIRLS WEEKEND ESCAPES 2018

SUNSHINE COASTREK: Noosa – Friday 27 July

ADELAIDE COASTREK: Fleurieu Peninsula – Friday 21 Sept

SYDNEY COASTREK: Sydney Harbour and beaches – Friday 15 March

WILD WOMEN ON TOP• Wild Weekends

• All your favourite bucket list treks around Australia and the world

• Wilsons Prom midweek escape

A comprehensive, inspirational, jam packed 12-week training adventure in nature which gives you:

• Weekly workouts via the Luvmyhikeapp

• Motivation to your inbox

• Top tips on adventure fitness

• How to videos

• A Global Community of Luvmyhikers to connect to

• Expert guides

• Inspirational stories

QUESTION TIMEMore information available at:www.melbourne.coastrek.com.au/faqs

Monday 23 April, 1pm Facebook Live Session

Monday 14 May (or earlier)Bib number and shuttle bus information will be emailed to you

In the foyer tonight:The Peninsula Foot ClinicPaddy PallinCamelbakHydralyte SportsCoastrek & Fred Hollows Foundation staff

THANK YOU TO OUR COASTREK PARTNERS