Dont forget that we have the Beep Test at lunch time tomorrow (Tuesday 6 March) for all RACV participants.
1:45pm in the gym.
You can have a change of clothes and if so, make sure you are changed and ready to go by 1:45.
You may want to hold off on eating all of your lunch until after the beep test is finished!!!!

ALSO, please note that we have postponed the 30 minute run until Thursday 15 March (as per Mr Zach’s previous post!!) due to school photos this Thursday and next Tuesday morning being the first day after the long weekend.

Selection Criteria (from meeting today)

Hi All,

Just a reminder about the selection criteria for HPV teams as outlined from our meeting today….

Team Selection:

Fitness Testing:                     30min Run (Week 6-  Day to be finalised)          Repeat in term 2

Beep test (Week 6- Tue 6 March)             Repeat in Term 2

Log Book Checks:                every 2-3 weeks (Mr Jenkins will notify via website)

Written Tests:                        Based on RACV handbook (Term 2)         Repeat later in Term 2

Homework:                            term 2

School:                                 Attitude and involvement at school in class and specialists

After school Thursday training- STARTS TOMORROW 20/7/17

Image result for FITNESS EXHAUSTED animation

On Thursday afternoons, it is our intention to run 2 training programs side by side. One is for the Pushcart teams and the other is for the HPV teams. Training will run immediately after school until 4:15pm (Pushcarts) and 4:30pm (HPV’s).

  • The Pushcart training is designed for fitness and skill development of pushing and steering the pushcarts through the variety of events they will be involved in. Students will need to ensure they have their bike helmet and something to eat for a snack after school and they will be picked up from the oval. If your child is required to walk home or go with another parent, can you please email Melissa Mcleod ( to inform her.
  • The HPV training is fitness and exercise based with some fun and teamwork built in. We run a series of different programs with a particular focus on improving cardio fitness levels and leg strength. It will include a range of different activities such as hill runs, physical games & relays, bootcamps and general running. On a few occasions we may try and also do a bike ride over to Jells Park (permission form to follow). As above students are to be picked up at the oval or notification of arrangements to Darren Jenkins (

Whilst we encourage all kids to participate in as much training as they can, we recognise that other commitments also exist and we don’t expect you to forego prior commitments. If your child is unable to attend either one specific week or permanently, or if you have further questions, please just shoot Darren or Melissa an email.


Thursday Trainings

After a couple of weeks of training at Casey Fields, the focus on fitness is becoming clearer. The kids are pushing themselves hard for 20 minutes which is great and now we have to build up strength and stamina to maintain the effort and speed for 30-50minutes.

Some slight changes to our training schedule this week as things start to ramp up even more. Only 3 1/2 weeks till Bendigo for the HPV teams, so we are introducing a new training session this Thursday after school. Whilst the Pushcarters will start this Thursday as well to get their hands on to the carts and start practicing and building up their strength.

Thurs 8amPush Cart training on the oval. All pushcarters are required with their helmet on an ongoing weekly basis

Thursday 3:40pm-4:15pm: Fitness Training for HPV teams. This will rotate around a range of different activities including some running, bike riding, bootcamp style and some hills training. This will happen every Thursday unless notified.

The calendar will also be updated to reflect these new dates and times.

If there are any issues with attendance at these times please contact us or keep us informed.

The importance of hydration when exercising

Drinking and eating appropriately is critical during extended periods of exercise, particularly on a weekend like RACV when students are tired and physically exhausted. Attached below is a document that outlines a range of issues related to eating and hydration and exercise. A summary is outlined below

Examples of carbohydrate choices during exercise

Each serve provides ~60 g of carbohydrate :

• 1 litre sports drink
• 600 ml cola drink
• 1.5 sports bars
• 1.5 packets sports gel blasts

• 3 cereal bars

• 2 sports gels
• 3 small or 2 large bananas
• 2 small boxes of sultanas
• 95 g jelly babies or jelly beans
• 1 round jam sandwiches (thick sliced bread) & 2 tablespoon jam • 2 rounds vegemite sandwiches
• 1.5 slices of café style (thick) raisin bread
• Liquid meal supplement (~ 5 scoops in water) ever, some athletes like to use gels, confectionery, fruit and other easy-to-eat fuel sources, particularly at half time for team sports.

Summary points

• During sporting activities, it is important to have an individualised uid plan that replaces most of your sweat loss.

• In events of 60 minutes or longer, replacing carbohydrate during the event may enhance performance.

• Experiment in training to nd a plan that works for you and your sport and seek the advice of an Accredited Sports Dietitian to assist.

• A target of 30 – 60grams of carbohydrate per hour of activity is a good starting point.

• In shorter events, even a small amount of carbohydrate exposed to the receptors in the mouth can be useful, while in endurance events, higher intakes may be needed.

• Early findings suggest that in longer events in the heat, cold beverages may assist hydration efforts and enhance performance.

Eating & drinking during sport_junior pic PV

Crunch Time

Welcome to Crunch Time!

This week is a big week in the RACV journey. A reminder that there are 3 different ‘tests’ taking place this week.

Mon 23 May:    Beep Test at recess in the Gym   (THERE IS NO LUNCH TIME TRAINING)

Wed 25 May:   Written test in Mr Zach & Mrs De Villiers rooms (same test as last time- make sure you’re studying the right things!!!)

Thur 26 May:   30 minute run before school                                                                                              (starts at 8am on the dot!!! warm up with Mr Small at 7:55am)

If students are unable to attend any of these tests it is there responsibility to notify Mr Zach or Mr Jenkins to arrange for an alternative time.

The information to be studied for the written test is all contained in the RACV handbooks which should have already been downloaded or can be accessed via this website on the RACV page.

Good Luck everyone!! Give it your BEST shot

Training update

The kids are warming up to their lunch time training sessions with Mel Cheney. They are gradually getting used to some of the exercises and learning it is more important to do the exercises properly than to be first finished and that they need to do them properly to get the full effect.

Just a reminder that students need to have a water bottle so they can have that with them during the sessions as it wastes precious time with kids going out to drink taps. Students have been holding off on eating their full lunch before the session in order to not feel sick, but have been encouraged to have a light snack if need be. They are given time after training to ensure they complete their lunch.

Students are now well aware that log book checks are a regular occurrence so its probably a good time to make sure everyone knows the requirements of the log book. The goal of the log book is to record all their physical training/exercise in terms of km’s with a goal of travelling to Maryborough and back (400km) by the time the RACV challenge takes place. Only recordable training is to be included which must be formally measured either by a recording device such as a fitbit, pedometer or odometer, or using mapping techniques via google maps or melways etc.

This does not include walking! Sorry!

For dancing, basketball, netball, football etc they need to wear a fitbit etc to record the distance travelled. No fitbit- no distance 🙁

Running is to be recorded 1km = 1km

Swimming to be recorded 1km = 2km

Cycling to be recorded 1km = 0.5km

All recordings are supposed to be signed off by parents.


18th April

Its an important week approaching! (Mon 18th April)

On Monday, lunch time training sessions begin in the gym with formal circuit training run be Mel Cheney.

Then on Wednesday, the first of the written tests will be held. These are all important components to determining who makes the teams and which teams. It is also important for students to understand the technical components of the RACV Energy Breakthrough Challenge.

Another log book check will take place the following week, to check in and see how students are going with their personal training. Remember with the log books that students can only include training or exercise that they can measure (e.g.. a dance lesson can’t be measured in km, just like a game of football). Students also need to HALVE any kilometres they do on the bike.

The Beep Test

The Dreaded Beep Test

The Beep Test is also known as the Shuttle Run Test, or Multi Stage Test

The length of the shuttle is 20 metres and a beep indicates when and how often you run. The beep test provides a good estimate of a persons VO2 Max.

The Beep test is commonly used to test cardio fitness as it is easy to set up, cheap and large groups can be tested together. The Beep Test was invented by Canadians in 1982, and was first run at The University of Montreal in Canada. The test is widely used across Australia especially in sporting clubs and schools.

The aim of the beep test is for you to run for as long as you can across the 20metre shuttles, going up and back between cones. All that is required for you is to reach the cone before the beep goes. The first level is like a warm up pace, so you should run it quite slow. The success of the test is often based on how well you pace yourself in the early levels. You only need to place one foot on or over the cone line, so don’t run past it, only run to it.

The level one speed is 8.5km per hour, each level goes up half a km until the last level 21, if you get to this level you are travelling at 18.5km an hour

Each level goes for approx 62 seconds,

Level one has 7 shuttles; levels 2 and 3 have 8 shuttles; levels 4 and 5 have 9 shuttles; levels 6 and 7 have 10 shuttles; levels 8, 9 and 10 have 11 shuttles; levels 11 and 12 have 12 shuttles; levels 13, 14 and 15 have 13 shuttles; levels 16 and 17 have 14 shuttles; levels 18 and 19 have 15 shuttles; and levels 20 and 21 have 16 shuttles

The shuttle time for the Level One is 9 seconds per shuttle; the shuttle time for level 21 is 3.89 seconds!

When you get to level 6 you have run One kilometre, at Level 11 you have run a bit over 2km, and if you finish the test you will have run just under 5km
When you get to level 5 you have been running for 5 mins 14 secs
When you get to level 8 you have been running for 8 mins 28 secs
When you get to level 10 you have been running for 10 mins 32 secs
When you get to level 12 you have been running for 12 mins 38 secs
When you get to level 14 you have been running for 14 mins 45 secs
The Australian Army require an entrance of 7.5 beep test score

The Royal Australian Airforce  6.5

The Australian Navy 6.1

Fire Brigades 9.6

Australian Police Force varies between states but it is somewhere in between levels 9 and 10 for men, and 6 and 7 for women

Taken from