Saturday Morning Fitness Training

The Saturday morning fitness training is still going.

It's $5.00 for the session and it certainly offers the opportunity to have some fun and also to develop essential skills particularly if you are looking at taking on the 2012 Avon Descent.

So come on, take the time and make the effort to join us.

Where: Sandy Beach Reserve
Time: 7.15am for 7.30am start
Cost: $5.00

You need to have your own kayak, paddle and PFD.

Hero Of The Week

John Carrol- my hero for the week. In the race this week John was 48 seconds faster than he was on the previous week.

Not long ago, John pictured above, was wobbling all over the place and bringing up the rear in our Saturday morning race. His ability to jump back on his ski became extremely good as he fell off so many times. That didn't stop him from persevering. He was always smiling and happy and saying I'll get it. For a couple of weeks I had my doubts but then something started to click and more recently it has really clicked as he no longer brings up the rear and he is much closer to the front beating many who were beating him a few weeks ago.

You can't help but enjoy his Irish accent and his cheerful nature and to see his fitness and skills develop so quickly over the last few weeks is great to see. This week John was 5th over the line and was 48 seconds faster than his time last week. That is an enormous jump so I had better watch out.

*******************************

Rainbow Lorikeet
at Sandy Beach
and regarded as a pest

I had to do the timing at this weeks Saturday Training as Alaine wasn't available, but this time her excuse wasn't the cold morning. Whilst standing there on the jetty waiting for paddlers to return there was a chorus of birds singing and chattering all around me. It is just amazing how many different birds we have in our parks. These were just two of many above me.

The Rainbow Lorikeet was introduced to Western Australia and in regarded as a pest

The Rainbow Lorikeet was accidentally released into the southwest of the state of Western Australia from near the University of Western Australia in the 1960s and they have since been classified as a pest. Rainbow Lorikeets can also be found in New Zealand, particularly around the Auckland area. New Zealand's Department of Conservation has declared them a pest and is implementing methods to control and eradicate them.

Many fruit orchard owners consider them a pest, as they often fly in groups and strip trees containing fresh fruit. In urban areas, the birds create nuisance noise and fouling of outdoor areas and vehicles with droppings.

In Western Australia, a major impact of the Rainbow Lorikeet is competition with indigenous bird species. This includes domination of feeding resources, and competition for increasingly scarce nesting hollows. Birds such as the Purple-crowned Lorikeet Glossopsitta porphyrocephala and Carnaby's Black-Cockatoo Calyptorhynchus latirostris are adversely affected or displaced.

Size & Colour

The Rainbow Lorikeet is a medium sized parrot, with the length ranging from 25–30 cm (9.8-11.8 in) in size, and has a wingspan of about 17 cm (6.7 in). The weight varies from 75–157 g (2.6–5.5 oz). The plumage of the nominate race, as with all subspecies, is very bright. The head is deep blue with a greenish-yellow nuchal collar, and the rest of the upperparts (wings, back and tail) are deep green. The chest is red with blue-black barring. The belly is deep green, and the thighs and rump are yellow with deep green barring.

Behaviour

Rainbow Lorikeets often travel together in pairs and occasionally respond to calls to fly as a flock, then disperse again into pairs. Rainbow Lorikeet pairs defend their feeding and nesting areas aggressively against other Rainbow Lorikeets and other bird species. They chase off not only smaller birds such as the Noisy Miner, but also larger and more powerful birds such as the Australian Magpie.

Diet

Rainbow Lorikeets feed mainly on fruit, pollen and nectar, and possess a tongue adapted especially for their particular diet. The end of the tongue is equipped with a papillate appendage adapted to collecting nectar from flowers. Nectar from eucalyptus are important in Australia, other important nectar sources are Pittosporum, Grevillea, Spathodea campanulata (African Tulip-tree), and sago palm. In Melanesia coconuts are very important food sources, and Rainbow Lorikeets are important pollinators of these. They also consume the fruits of Ficus, Trema, Mutingia, as well as papaya and mangoes already opened by fruit bats. They also eat crops such as apples, and will raid maize and sorghum. They are also frequent visitors at bird feeders placed in gardens, which supply store-bought nectar, sunflower seeds, and fruits such as apples, grapes and pears.

In many places, including campsites and suburban gardens, wild lorikeets are so used to humans that they can be hand-fed. The Currumbin Wildlife Sanctuary in Queensland, Australia, is noted for its thousands of lorikeets. Around 8am and 4pm each day the birds gather in a huge, noisy flock in the park's main area. Visitors are encouraged to feed them a specially prepared nectar, and the birds will happily settle on people's arms and heads to consume it. Wild Rainbow Lorikeets can also be hand-fed by visitors at Lone Pine Koala Sanctuary in Brisbane, Queensland, Australia.

Semi-tame lorikeets are common daily visitors in many Sydney backyards, though many people, ignorant of their dietary requirements, feed them bread or bread coated with honey.

Breeding

In Australia, breeding usually occurs during spring (September to December), but can vary from region to region with changes in food availability and climate. Nesting sites are variable and can include hollows of tall trees such as eucalypts, palm trunks, or overhanging rock. One population in the Admiralty Islands nests in holes in the ground on predator-free islets. Pairs sometimes nest in the same tree with other Rainbow Lorikeet pairs, or other bird species. The clutch size is between one and three eggs, which are incubated for around 25 days. Incubation duties are carried out by the female alone.

Overall, the Rainbow Lorikeet remains widespread and often common. It is therefore considered to be of Least Concern by BirdLife International. The status for some localised subspecies is more precarious, with especially T. h. rosenbergii (which possibly is worthy of treatment as a separate species) being threatened by habitat loss and capture for the parrot trade

FOOD FOR THOUGHT...

Basic Info on 32Gi™
32Gi™ - Low GI Endurance Energy Drink... and it's revolutionising the sports scene. It guarantees you a minimum of 2 hours of sustained energy per serving. Users of all ages have experienced vast
performance improvements in mental and physical performance, across a multitude of sporting
activities. Also available in chews.

32Gi™ Energy Drink is different from conventional high GI endurance sports drinks. With a Glycemic Index (GI) of only 32, its unique formulation helps your body release the exact amount of glucose you need for sustained energy. At the same time it promotes fat store tapping to deliver the balance of the energy. The result is a longer lasting more balanced energy supply. 32Gi™ Energy
Drink is: -

Zero Spiking - Perfect for Pro Athletes - Zero Tooth Decay - Suitable for Diabetics - Suitable for
children -Kosher / Halaal Certified 32Gi™ energy Chews provide up to 2 hours of sustainable energy. Each pack is the equivalent of 3-4 gels in energy. The chew is soft and disolves easily leaving no residue in your mouth and tastes great Promotes Fat Burning. 32Gi™ promotes fat store tapping as a source of energy. 32Gi™ is known to oxidise as much as 28% more fat than competing products.

Ensures faster recovery. Due to the sustained energy 32Gi™ provides, it has been shown to spare
the glycogen stores for a lot longer. Athletes using 32Gi™ have demonstrated very quick recovery
and good feelings post endurance events.

Zero Spiking. 32Gi™ does not cause any spiking whatsoever. 32Gi™ generates a nice level peak
which stabilises energy levels and tapers off over a long period of time.

Energy Chews

Low GI Energy Chews32Gi™ energy Chews provide up to 2 hours of sustainable energy. Each pack is the equivalent of 3-4 gels in energy. The chew is soft and disolves easily leaving no residue in your mouth and tastes great.

Energy Drink

Low GI Energy Drink32Gi's™ Low GI Endurance Energy Drink is different from conventional high GI endurance sports drinks. Its unique formulation helps your body release the exact amount of glucose you need for sustained energy. At the same time it promotes fat store tapping to deliver the balance of the energy. The result is a longer lasting more balanced energy supply. It is : - Zero Spiking - Perfect for Pro Athletes - Zero Tooth Decay - Suitable for Diabetics - Suitable for children -Kosher / Halaal Certified

It's one of the first low-GI endurance energy drinks... and it's revolutionising the sports scene. It provides a minimum of 2 hours of sustained energy per serving. Users of all ages have experienced vast performance improvements in mental and physical performance, across a multitude of sporting activities.

Shotz Electrolyte Tablet

There is no more measuring, no more mixing, no more fuss. The Shotz Electrolyte Tablet is the ultimate in portable hydration no matter where your adventures take you. Drop one Shotz tablet into 500ml of water and away you go! Very simple – Very smart.

Because Shotz tabs are refreshing and not tacky and sweet you are able drink more, be less dehydrated and better equipped to combat the negative effects dehydration has on your performance. Please keep in mind Shotz Electrolyte Tablet has no carbohydrate, therefore no energy. It is designed purely for hydration.

***************************************

Endura™ Optimizer

Endura™ Optimizer is a powdered sports supplement that contains the right balance of protein, carbohydrate and electrolytes all in one convenient formula to meet the needs of today's endurance athlete. It is a complete formula to assist with:
•Repair and maintenance of muscle tissue
•Replenishment of depleted glycogen stores
•Replacement of electrolytes

The Highest Biological Value Protein Available

The whey protein in Endura™ Optimizer is specifically hydrolysed and predigested to form a complex of di and tripeptides. Di and tripeptides are absorbed faster than non hydrolysed proteins and offer greater muscle recovery.

Balanced Blend of High Performance Carbohydrates

The carbohydrates in Endura™ Optimizer are a specially balanced blend of high performance branched-chain glucose polymers and pure crystalline fructose. These multiple energy sources are metabolised at different rates, resulting in a steady stream of nutrients being supplied to the blood stream for prolonged periods. This greatly enhances endurance and helps stabilise blood sugar levels.

Ideal Ratio of Carbs to Protein For Glycogen Restoration

Endura™ Optimizer contains carbs and protein in a 6:1 ratio. Supplementation with high quality carbohydrates and protein in a ratio of 6:1 is the most efficient way of replenishing glycogen stores, allowing the body to use the carbohydrates as a source of fuel, thus conserving muscle mass.

***************************************

Endura™ Rehydration

For optimal hydration, water should be consumed with carbohydrates and electrolytes. By using Endura™ Rehydration Formula, you can ensure water absorption and retention are superior to water alone. The carbohydrates in Endura™ Rehydration Formula replace lost energy and improve performance. Sodium promotes active water consumption and the magnesium may prevent muscle cramps and weakness.

Carbohydrate:

Endura™ Rehydration Formula delivers rapidly absorbed carbohydrates for immediate energy and improved performance. The carbohydrates in Endura™ Rehydration Formula are delivered at a special concentration to achieve maximum fluid delivery. The combination of electrolytes and carbohydrates promote water absorption and retention.

Electrolytes:

To maintain active hydration Endura™ Rehydration Formula contains sodium, potassium, calcium and magnesium to replace electrolytes lost in sweat.

Magnesium:

Magnesium deficiency is very common and exercise increases magnesium loss. Research has shown that magnesium deficiency may reduce physical performance, exercise capacity and contribute to muscle cramps and weakness. A common side effect of magnesium supplementation is digestive upset. However, Endura™ Rehydration Formula contains a patented form of magnesium (Meta Mag™) that ensures higher absorption and bioavailability with a low risk of adverse gastrointestinal effects.

What is the difference between isotonic and hypertonic?

Isotonic drinks have the same osmolarity as the body's own fluids. This allows them to be absorbed relatively quickly and provide energy without hindering fluid absorption. Isotonic drinks are the preferred composition for training and racing, due to their balance between refueling and rehydration.

Hypertonic drinks have a higher osmolarity than the body's own fluids, so they are more concentrated. This means their absorption is slower than water, so they are most useful for glycogen replenishment after exercise, or loading before an event.

What...A Bamboo Kayak!
this is an article received from Jack who lives in the USA

Hi Terry, I enjoy your interesting newsletter here in Miami Beach USA and applaud your commitment to paddling. I've paddled in OZ and it's great. I was glad to see a wood boat in this weeks issue.

I used Nick Schade's brother Eric's hull plans to build this strip bamboo / okoume hybrid.

I first saw bamboo used for scaffolding in Japan back in the 50's and have seen it used for everything from flooring to baby diapers since, so 65 years later I chose bamboo for a kayak. I used 1/8" X 7/8" (3 mm X 22 mm) strips without bead and cove for the deck and inlayed the deck with burled walnut, maple and ash. I chose bamboo to speak to it's sustainability and I first splashed the boat on Earth Day 2009.

My kayak has been judged best in show in small boat festivals and featured in several web articles and I've corresponded with people from Australia, Europe, Asia and behind about the ecological benefits of bamboo.The use of bamboo to replace wood and other products can lead to a healthier environment and I hope the word spreads.

************************************

Debbie Elton came into the shop the other day to buy a paddling cag. I didn't know her from a bar of soap but it didn't take too long to see she was a really nice person, with a good sense of humour and she appreciated the famous CDU banter. When we found out what she did to keep herself and daughter off the streets, I thought it was worth a mention in the newsletter.

Ripple Retreats

Rejuvenating Retreat Experiences For Body, Mind & Spirit

About Us

Ripple Retreats is a partnership of the heart for Ryoka and Deb, a mother and daughter duo from Perth, Western Australia. Passionate about making a positive difference to the planet, Ryoka and Deb conceived Ripple Retreats as a wonderful, accessible way for people to rejuvenate body, mind and spirit.

Inspired by the profound, simple wisdom of the Five Points of Yoga, synthesised by Swami Vishnudevananda, Ripple Retreats offer participants the opportunity to relax, regenerate and re-balance amid our hectic lifestyles.

If the human body can be likened to a vehicle, then a Day Spa may equate to a simple 'buff and polish', reaching only the most superficial layers of your car. Ripple Retreats on the other hand is like a 'full service and detail', offering a profound level of nurturing and serenity for all aspects of the self.

A Ripple Retreat is the sort of activity you can give as a meaningful birthday present or as a regular treat for yourself as a way to stay balanced & happy

Deb and Ryoka are committed to providing a positive retreat experience that is natural and fun, delivered with integrity and compassion.

Namaste and welcome

Our purpose is to provide rejuvenating retreat experiences that enrich peoples lives with health, happiness and inner peace.

Ripple Retreats are held over one day in a beautiful, serene venue in East Fremantle, aptly named 'A Place To Just Be'. Retreat activities include:

- Yoga asana

- Meditation

- Raw food and fresh juices

- Breathing workshops

- Free time to relax and 'just be'

- Art supplies provided for creative contemplation during free time

Whether you are seeking that elusive 'pause button' that will allow you to stop, reflect and reclaim your balance, or a nourishing day to help your inner spark burn a little brighter, we welcome you to join us for a day of growth, healing and inspiration.

Please feel free to browse our website for additional information about us and our upcoming retreats. If you have any comments or questions, please feel free to contact us.

Website. -- www.rippleretreats.com

Contact them directly at info@rippleretreats.com or call them on 0438 069 862

***********************************

White Water

BENDS

At a bend, the water is prevented from flowing in a straight line by the outer bank, which forces it to change direction and form a swift flowing current. If paddlers lose control and are forced to the outside edge of the bend, they may be presented with a number of potential hazards.

For example, some bends have rocky walls which act as barriers and the result is a continually surging, thrusting turbulence. Under these conditions, paddlers may find themselves forced against the wall and unable to remain upright.

Other bends have dangerous undercut banks. Paddlers may be swept under, become trapped and have an extremely difficult time trying to escape.

Trees are probably the most dangerous on bends. Remember, never relax until the complete rapid has been run and you are into clear flowing water.

ARTIFICIAL OBSTACLES
Artificial obstacles such as bridge pylons, fences etc, are potentially more hazardous than naturally occurring river formations and should be avoided at all costs.

****************************

THE AVON DESCENT

The Avon Descent is a long race -126 kilometres over 2 days, one can expect to spend between 12 and 18 hours paddling in total. Therefore, it is important to get used to spending a lot of time in the boat. Try to do at least 5 paddle sessions over 3 hours duration in the weeks leading up to the event. This is best achieved by 'valley runs' from Posselt's Ford to Walyunga although this year this is virtually impossible. An alternative is from Bells to Garrett Road Bridge. During these sessions learn as much as you can about these sections of the river, so there are no surprises on the weekend of the Avon Descent. Shorter sections from Walyunga to Middle Swan Bridge is a good alternative. Unfortunately this year you won't have time to learn much about the Avon Valley section as there is no water to paddle that section yet.

As with down river racing it is important to know the river well. The trouble is with only three weeks to go and with the river low there isnt much time. If possible try to paddle the T tree section between West Toodyay Bridge to Posselts Ford. A lot of time can be wasted in the T trees by getting lost. In low water however the trees are much easier as there are less channels to follow. Best to paddle them (initially with someone who knows them). The tea trees themselves are separated by large, often shallow pools and finding the entry to the different sections of trees after the pools is pretty important.

Pacing yourself is also important. Bear in mind the distances you need to paddle and try not to get caught up in the inevitable rush from the start line and have no energy left to the latter section of the race. If the river is low try not to spend too much time with your support crew or you may get timed out. Have the cut-off times written down on the kayak so you know what they are at each section.

There is nothing more debilitating than sitting on the start line anticipating the next 126 kilometres. Divide each day into sections and focus on doing the best you can on each section. Be friendly to people and try to enjpy the experience even if it is tough and you want to quit. Keep your energy levels up by eating and drinking, but often your body shuts down and won't take any food.

Load up with complex carbohydrates, beginning two to three days prior to the event. At the same time drink plenty of water. During the race maintain your fluid and energy intake. This is best achieved with liquid supplements, although bananas, rice pudding, chocolate and snakes are also popular as energy sources. Most paddlers will take Carbo Shotz bars and gels, low Gi endurance energy chews, Endura, or E3. Try them before race day.

The Avon Descent is a demanding race and there will be times during the event where you feel uncomfortable and perhaps tempted to take the easy option and quit. Focus on your goals at these times and remind yourself of the time and equipment you have invested just to get to the start line. Always undertake, to the best of your ability to finish what you start. There is no greater personal triumph than finishing, particular in the face of adversity.

Be careful though not to paddle on if you have a serious injury. It could lead to the finish of your paddling career.

****************************

Hank McGregor World Champion and Previous Avon Descent Winner

Will He Be Contesting The Avon This Year?

Hank McGregor Wins

Hank McGregor took an important step forward in his bid to retain his World Marathon Championship title after a total domination at the South African National Marathon Championships, which served as the trial for the team to contest the World Championships in Rome later in the year.

Hank won the K1 national crown for a sixth time at a cold and blustery Mofam Dam outside Elgin on Saturday. He then teamed up with injured teammate Grant van der Walt to complete the double by winning the K2 title on Sunday.
'A hard race'

****************************

Hank McGregor Wins

Hank McGregor snagged his third Dunlop Surfski World Cup title in Durban comfortably beating a powerful field and taming an uncooperative flat ocean to win the 26-kilometre race and the
R40,000 winner's prize.

By the 18-kilometre mark, with the world record field of paddlers snaking their way past the Umhlanga lighthouse, the contest had been reduced to a two-horse affair, with McGregor and defending champion Dawid Mocké trading blows like heavyweight fighters.

****************************

Hank McGregor Wins

Hank McGregor triumphed over a classy field and atrocious weather on the final day to claim a record ninth title in the Berg River Canoe Marathon at Velddrif in the Western Cape on the weekend.

"This ninth win is a very special one, for sure," said McGregor. "There were some class paddlers out there.

****************************

Jessica Fox (AUS) Wins Three Gold Medals

The 2012 ICF Junior & U23 Canoe Slalom World Championships wrapped up on Sunday in Wausau, Wisconsin with 18yr old Jessica Fox (AUS) winning her third gold medal of the Championships.

The Australian retained the Junior Women's K1 World Champion title she had won in Foix, France at the 2010 Junior Championships.

The Junior Women's K1 gold medal adds on to the two other medals she won yesterday; a gold in the Junior Women's C1 event and another one in the U23 Women's C1 Team event. Winning three gold medals makes Fox the most successful paddler at the Championships.

The Czech Republic continued to pile up the medals as Katerina Kudejova (CZE) won the U23 Women's K1 final ahead of Rosalyn Lawrence (AUS) who was the other favourite to win the event but finished in 6th place. Kudejova who was the 2009 U23 European Champion can now add this world title to her list of achievements.

Jessica is the daughter of Richard and Miriam Fox who both were champion slalom paddlers in their time, Richard, former ten time world Slalom champion for Great Britain.

********************************

In The Kimberley

On the Upper Glenelg River retracing George Grey's journey of 1838