Those groups wishing to apply for membership within the Atlantic Challenge International Trustees Association do so on the understanding that their policies and programs will be in support of those provided by the Atlantic Challenge Charter statement and ACI Constitution.
A requirement of voting membership within Atlantic Challenge shall be the acquisition or construction of at least one Atlantic Challenge gig, constructed to conform to the plans and guidelines as provided by Atlantic Challenge and participation in an International Contest of Seamanship.
Name of Contact Person ________________________________________________
Position within proposed organization ______________________________________
Address_____________________________________________________________
Town/City _______________________ Country________________________
Postal Code______________________ Telephone______________________
Fax ____________________________ E-Mail_________________________
Name of proposed organization___________________________________________
Web site address: Your planned address ___________________________________
Or if AC address, www.atlanticchallenge.org/__________________________
Please attach a descriptive outline of your proposed organization, boatbuilding plan, and programs to be offered for youth. Registration and annual fees (enclosed) for membership within Atlantic Challenge International are $400US for two years.
Our guidelines now state that each country may have one international Trustee who will attend round table discussions. In nations where more than one association exists, one trustee shall be appointed for each 10 associations formed. Should any conflict arise in this process, the International president in consultation with existing trustees shall appoint the representative until such time as the issue is resolved.
Boat Plans and most current gig specifications - $200 US – mailed globally
Ken Woods – AC Canada
During the winter of 1998-9, AC Canada offered their third community boatbuilding program. Other than the construction of our two Canadian gigs, this was our first entry into the area of boatbuilding for families, and this time with an entirely different thrust.
Objectives:
1 Construct a functional small sailing and rowing craft at low cost
2 Bring “multi-generation” teams together for a common goal
3 Provide instruction in the use of basic woodworking tools
4 Introduce new people to seamanship programs
Boat Design:
Several small prams were studied and we selected the larger of the two NUTSHELL (9’6”) prams designed by Joel White. Plans for the pram are available from WoodenBoat magazine. There are many small boat designs available that you might consider. We liked the lines of this craft and her reputation as being an excellent rowing and sailing skiff with good towing capability as a tender for larger craft. The construction techniques employed the use of marine plywood, lapstrake planking and extensive (temporary) use of drywall screws to hold the planks while the epoxy sets.
Promotion:
A local newspaper, the FREE PRESS, and a popular coffee shop with five local outlets TIM HORTONS, helped out here. The Free Press donated a full page colour registration package and Tim Horton’s displayed the “Build a Boat with your Mom” brochures.
Building Location:
This was one of our larger challenges and finally limited the number of boats to 14 that were constructed. We were looking for adequate space with light, electrical services, heat, low cost and good community visibility. Several locations were sourced including a large empty store in a local mall. We ended up working in the basement of the local airport terminal building, which was an ideal choice on all fronts except total available space.
Instruction:
This was provided by four adult volunteers. One person in this group also constructed a pram so was able to keep a few steps ahead of the group. We also purchased a video from WoodenBoat on how to build the pram. This became an excellent teaching aid to supplement shop instruction. The project spanned three months; Jan-March and the boat builders had two sessions per week, Tues. evening and Sunday afternoon. At the end of March the boats go home for painting prior to display and awards at local shopping mall. During a summer holiday weekend, a mini series of “Contests of Seamanship” will be held with the 14 prams.
Challenges:
Some basic tools were purchased and we were successful in finding donations for others. Our biggest challenge was caused by the lack of adequate space to swing a spar or sheet of plywood. With more than 50 adults and youth working in close quarters, it was necessary to plan ahead carefully and precut some components or rough out some pieces. However, this also helped speed the project along a bit and without doing this perhaps the 12 week project would have extended to a longer period.
Evaluation:
More to follow on this at a later date after the final phases are completed. As we enter the 11th week of the program, there have been no “dropouts” and 14 hulls are completed with thwarts, centerboards and rudders. Construction of spars and tillers is underway at a furious pace! During the program there was also time for a pot luck dinner and flights in aircraft, provided by the local recreational aircraft association.
ACC Pre-training Fitness Program
Doug Woods - AC Canada
The purpose of this pre-training fitness package is to provide your body and mind with an opportunity to grow and prepare for the challenges that await you. With the Atlantic Challenge experience, you will discover new and broader boundaries of your own capabilities.
Since each of you is at different levels of personal fitness, it is important that you assess yourself as accurately as possible to avoid potential injury, or to prevent over-training. What is important is to improve from your present level of fitness.
The enclosed information suggests several sports and activities that will enable you to improve your fitness level. How much you improve is entirely up to you. Be honest with yourself and do your best.
We like to do what we are good at, and we are usually good at what we like to do because we enjoy it. Make your training time enjoyable. Physical activity is a terrific way to relieve stress, and clear your head after a crazy day. Now is the time to make it part of your routine. It will become part of your routine every morning before breakfast during Atlantic Challenge!
Get Started Now!
To prepare you for the international contests, it is critical that you get at it right away. As you know, Atlantic Challenge involves rowing and sailing in an Atlantic Challenge gig. You should be focusing on flexibility, strength and endurance. All are important in rowing. You will be able to increase the time you spend and level of intensity of each of the activities you choose. It is important that you monitor your activities to avoid over training and to prevent injuries. Use the “Training Log” at the back of this package to monitor your progress.
This pre-training package has lots of variety and specific detail. Don’t be overwhelmed by it all. You have the freedom to pick and choose the activities you want to do. By no means can you do all of the ideas suggested in this package. Just get started and have fun!
Cater your program to the facilities that are available to you. If you have access to an “Erg” (rowing machine) at a school, community gym or YMCA, then get in and use it.
Biking, running and swimming are three other great options to help you improve your flexibility, strength and endurance.
Try to do some kind of strength training activity at least once or twice per week.
A) Flexibility
Flexibility is enhanced every time you do any kind of workout because all workouts have to involve stretching at the beginning and at the end. You have to stretch before any intense physical activity or you increase your risk of injury. Before you can stretch effectively, you must warm up your body. This is easily done with five minutes of light exercise that can be as varied as your imagination allows! Three minutes of jogging, 30 slow sit-ups and 15 slow push-ups will do just fine. Then you can stretch.
A proper warm-up results in muscles that are more pliable. If you try to stretch before you have warmed up you run the risk of injury. At the end of a work-out, muscles and tendons should be thoroughly stretched again, yet many people never do it. This is when your muscles are the warmest; therefore you have the most to gain. The six example stretches provided are only some basic guidelines. Start at your head and work to your toes in any systematic way so you don’t leave out anything. Hold a stretch for 20 to 30 seconds, then relax and repeat.
B) Strength Training
In 1990, the American College of Sports Medicine altered its exercise guidelines dramatically by recommending that, “a well rounded fitness program includes strength training along with aerobic workouts.” If you have access to a gym with free weights, or any type of universal weights, get in and use them. Exercise physiologists who work at these facilities will help you create a program that will improve your strength over the next 5 weeks.
Wherever possible, you should try to do weight training by balancing pairs of opposite muscle groups. For example, as you do abdominals you should also work on lower back muscles, or if you are working on biceps you should also work on triceps. Talk to Physical Education teachers or other qualified people to help you balance your work-out. Use the “Weight Training Log” at the back of the package to monitor your progress.
If you do not have access to weight training facilities, you can create your own program at home with a bit of imagination. Exercises like sit-ups, push-ups and crunches can be made more difficult by doing them slower, or on an incline. Chin-ups and dips will also enhance upper body strength for rowing. Any abdominal exercises similar to crunches or sit-ups will also help with your rowing.
Remember strength training does not mean “body building.” Weight training generally calls for moderate resistance that can be provided by free weights, weight machines, bungee cords or even a can of apple juice. Be creative!
C) Endurance
The following 4 activities will be great for general cardio-vascular fitness, and endurance. But depending on the type of work-out you do, you can also get a significant strength training work-out, as well. The work-out variations below that also offer good strength training will be indicated as such.
The best way to know if you are getting the intensity you need is to monitor your heart rate. Do a 15 second pulse check and multiply by 4 to get your pulse (heart rate). If you push yourself too hard, you will become fatigued. If your exercise intensity is too low, you will not achieve a training effect. Most people can exercise safely and effectively when their heart rate increases to 65% to 85% of their maximum heart rate. Use the following guidelines to calculate your target range:
Maximum Heart Rate = 220 – minus your age (theoretical maximum)
Lower Limit = .65 X Max. H. R.
Upper Limit = .85 X Max. H. R.
Example: Doug is 21. Therefore his theoretical maximum heart rate is 199.
Doug’s target range is between 129 and 169 beats/min.
Use your heart rate to help measure the effectiveness of your work-out.
1) Rowing
Remember, traditional rowing in a shell or on an Erg involves a sliding seat on a track. Rowing an Atlantic Challenge gig does not. The arm and back mechanics are similar, but there is no slide. This is called “Fixed Seat Rowing.” However, the experience of using an Erg is invaluable, so if you have the opportunity, go for it.
Imagine watching yourself row from the side. Your hand position on the oar (i.e. the handle of the Erg) follows an elliptical pattern, much like a bicycle chain moves on a bike. You pull in towards your chest, push down towards your waist (blade out of water), reach forward with your hands low, and then you raise your hands (blade back in water) and pull again. For the first couple of weeks, gradually increase the pressure you exert on the oar to about 75% of what you think your maximum would be.
As you become more fit and experienced, make your work-out a pyramid of intensity. Begin with 5 minutes of paddling (light pulling on the oar). Then go for 5 minutes at 50% of your maximum. Build to 3 minutes at 75%, 1 minute at 100%, and then reverse the sequence to end as you started with 5 minutes of paddling. As you get better, you may want to try some “power pieces.” This is a set of strokes at full pressure followed by a set of easy strokes. They can be arranged into pyramids, as well. For example, 10 hard, 10 easy, then 20 hard, 10 easy, then 30 hard, 15 easy, then 40 hard, 20 easy, then 50 hard, 25 easy, and reverse the sequence back down to 10 hard, 10 easy. This type of work-out is very much a short-term anaerobic kind of activity and should only be done every 3rd day with aerobic work-outs in between. (Strength Training)
2) Running
If you have not done a lot of running recently, start slowly and go for no more than 15 minute sessions. Shin splints are common with all types of runners. To avoid this misery, try to run on grass or a softer surface than pavement, wherever possible. Most treadmills are great because they have a lot of spring to the running platform.
If you do have access to a treadmill be aware that by elevating the angle of the platform you can put a lot of stress on your Achilles tendon. You are better off to speed up the treadmill if you want a harder work-out.
A good rule-of-thumb to measure running intensity is the talk test. If you are running at a pace that allows you to easily carry-on a conversation, then you’ re probably doing fine.
Measure your work-out by time, not distance. Terrain will vary, which affects your speed, so distance is not as good a measuring stick as time.
Only increase your running time by 10% per week. Any more than this is too much. Make your work-out harder by surging for 15-30 seconds 3 to 5 times during your run.
3) Cycling
Initially, keep your terrain fairly level to gently rolling hills with a cadence of about 50 to 60 (revolutions per minute).
As your fitness improves, increase your cadence to the 70 - 80 range. If you tend to “bounce” in the saddle a bit with the higher cadence, slow it down until your technique improves. Then gradually increase the cadence again.
When you feel you are ready, try a hill work-out once or twice a week. Downshift as you approach the hill, not when you are on it. Climb at an easy pace, initially, then increase your speed as you can. You can also incorporate surging into your riding work-out.
4) Swimming
Swimming offers a fantastic full body work-out. Begin by swimming 100 m (4 lengths in a 25 m pool). Stop for a 1 minute rest between each length. As you gain confidence and swimming ability, increase the number of continuous lengths you do between each rest.
Confident swimmers may begin with a set of 1 x 100 m, 2 x 50 m, and 1 x 100 m, with a 1 minute rest between the 4 parts. Then repeat the set 2 or 3 times.
Pyramids are also great in the pool. A “pyramid 8” is equivalent to a 1650 m swim. You do 1 length, then 2 lengths, then 3 lengths, and so on up to 8 lengths. Then you work back down in reverse order to 1 length at the end. Take brief rests after each set of lengths.
Concentrate on the upper body by doing “arms only” front crawl periodically throughout your work-out. This is great strength training for rowing!
You can develop both strength and speed with interval training, which consists of timed swimming followed by timed rests. For example, if you can swim 50 m in less than one minute, give yourself an interval of 1 minute 15 seconds. If you do the 50 m swim in 50 seconds, you get a 25 second rest (total time = 1 min. 15 sec.) You reward yourself with a longer rest by swimming the interval distance at a faster pace. Set up an interval time that gives you a short enough rest to keep your heart rate in the target range.
Let me reiterate what was said earlier. Don’t be overwhelmed with this pre-training package. Many specific examples have been given to give you lots of ideas for work-outs. By no means should you be trying to do everything. You have the freedom to pick and choose the activities that you like.
Whatever you do, keep three things in mind during your fitness program
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have fun
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never get discouraged
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keep improving
Atlantic Challenge Training Log
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