Speed Skating Ontario - Short Track Meet Information

Welcome to this Racing section.

Here you can find the following information regarding racing

Short TracK Meets
Long Track Meets
ATtending your first meet
Race Day Nutrition

Speed Skating Ontario - Short Track Meet Information

GENERAL INFO

Meets occur indoors and skaters race on an arena ice pad. Size of the ice pad may vary (standard NHL or Olympic size).
Skaters race on either a 111m (meter) track or a 100m (meter) track around the ice pad and will complete a certain number of laps of the track depending on the distance of the race. (i.e. 400m race on a 100m track is four laps vs. 500m race on 111m track is four and half laps.)
Skaters race in groups of 4 to 8 skaters at a time (depending on the distance).
Results are primarily based on the skater’s placement in each race although each skater’s time is recorded as well
The details rules and regulations for racing is dictated by Speed Skating Ontario (SSO) through a document called the technical bulletin
There are two (2) “regions” within the Ontario Provincial Circuit: Western Region & Eastern Region
The Milton Speed Skating Club (MSSC) is part of the Western Region
Our MSSC skaters are guaranteed entry into all the Western meets and we will guarantee to send a coach to these meets.
Our MSSC skaters can register for “out of region meets” , but skaters will be “waitlisted” and accepted only if the meet is not at capacity as determined by SSO
There are three racing circuits in Ontario as described below:

Ontario Short Track Racing Curcuits

Ontario Elite Circuit (OEC)

Skaters must be at least 13 years old as of July 1st of that skating season
Skaters must reach a certain time standard and be invited based on “ranking”, by the Speed Skating Ontario (SSO) to join the Elite Circuit for that season.
These meets are 2 days; Saturday and Sunday
Meet announcements can be found on the Speed Skating ONtario site here

Ontario Provincial Circuit (OPC)

Skaters ages 9 and up as of July 1st of that skating season are eligible
These meets are all points, mixed gender, ability meets
All points: All skaters advance to finals and therefore accumulate points.

Ability: Skaters are placed in “skater group” based on age (as of July 1st of the skating season) and ability, as determined by a recorded time, or a provided “seed” time from practice.

Skater Groups are assigned an alphabetic call designations (i.e.Alpha, Bravo, Charlie, Delta, Echo, Foxtrot, Golf, Hotel, India, Juliet, Kilo, Lima, Mike, November, Oscar, etc.). The top age and ability Skater Group is designated as Alpha and then proceeds down. The Skater Groups typically race in the order starting with Alpha to the lowest group.

Normally there are 5 races per day (one heat and one final in distance A, one heat and one final in distance B and a super final in a third distance). Heats are used to place skaters in appropriate groups for the final – skaters are not eliminate. More races, including relays, may be added depending on participant numbers and ice availability. This information is communicated by Speed Skating ONtario the day or two before the meet.

The Ontario Provincial Circuit meets are one (1) day, and most are scheduled on a Saturday, but there are some on Sundays, and Hamilton usually hosts a meet on Family Day in February.

Meet announcements can be found on the speed skating ontario site here

Ontario Regional Racing

Recommended for skaters ages 4-8 and up as of July 1st of that skating season and for older skaters who are new (novice) racers
The format of the meet is determined by the host club, but will be mixed gender
Racing is typically limited to 2 – 4 hours
Skaters are encouraged to skate within their region, however, clubs may accept out of region skaters at their discretion

Speed Skating Ontario - LONGTrack Meet Information

Meets are held on a 400m (meter) oval that resembles a running track
Most 400m ovals in Canada are outdoors; closest long track speed skating ovals to Milton are;
- Ottawa (temporary outdoor oval)
- Lake Placid (outdoor oval)
- Milwaukee (indoor oval)
- Quebec City (coming soon… indoor oval)
- Calgary (indoor oval)
Skaters complete a certain number of laps of the 400m oval depending on the distance of the race.
There are 2 types of racing in long track: Mass Start & Olympic Style
Mass Start: skaters start and race together, and both placement in the race as well as the skater’s time is recorded. Results are primarily based on the skater’s placement (similar to short track)
Olympic Style: skaters compete in pairs, each skater racing in their own lane, switching from the inner to the outer lane as the race progresses. Each skater’s time is recorded and is the only factor in results.

For more information about Long Track meets, events, and camps, contact our club’s Race Coordinator.

It should be noted that skaters typically start speed skating with Short Track. If interested in Long Track, we recommend that skaters have speed skating experience and are 11 years of age or older.

Attending your first meet? Here is some important information

1. What to bring
2. Arriving at the meet
3. During the day
4. Warm Ups
5. Helmet Cover
6. Health Card
7. Equipment
8. Final Points

1. What to bring:

Healthy food/snacks
Note: Smaller, more frequent eating throughout the day is better than eating one large lunch.
Water/drinks; Skaters need to stay hydrated throughout the day!
Some arenas are very cold! Dress in layers and pack hat, mitts and blankets
Activities to keep busy.
We recommend that you bring an extra set of clothes for racing. A full set including gloves, underwear and socks. (if skaters fall, the ice is wet from volunteers hand flooding the track in between races, so skaters can get very wet!).
A hairdryer is also very helpful for drying clothes.
All appropriate speed skating equipment: see Equipment section below.
Note: As needed, arrange to have your skates sharpened prior to the meet (i.e. approx. 1 week before).

2. Arriving at the meet:

When you arrive at the arena, proceed directly to the changeroom. No need to “check-in”. The club coach or representative will check-in the club.
Changerooms are labeled with club names. Find the “Milton” designated room.
Note: the changerooms are co-ed and include more than one club, so they can be crowed.
Walk around and get familiar with where the designated “Skater Waiting Area” is located. This is where skaters line up for their races.
Note: this can also be called the “Clerking Area”.
We recommend arriving approx. 30min. before your warm-up time.
Warm up schedule and Race Schedule will be sent by e-mail to skaters approximately 1 day before the meet. (i.e. Thursday night or Friday morning if the meet is on Saturday).

3. During the day:

Plan to be at the arena for the day: Warms-up start at 8 am and the final race finishes around 5 pm
Skaters cannot be late for their designated race. If a skater misses a race, he/she can NOT be rescheduled.
It is NOT the responsibility of the Milton coach in attendance at the meet to tell skaters when to get ready for races.
Skaters need to be in the designated “skater waiting area” (i.e. “Clerking Area”) well in advance of their actual race time
(~ 5-10 min. before the race)
Normally there are 5 races per day (one heat and one final in distance A, one heat and one final in distance B and a super final in a third distance). Heats are used to place skaters in appropriate groups for the final – skaters are not eliminate.
No parents in the “skater waiting area” Please!

4. Warm Ups:

Warms-up start at 8 am.
Groups usually get a 5 min. on ice warm-up (with the exception of Regional Racing)

Note: This is an opportunity for skaters to get “familiar with the ice”, and do an equipment check. It is not a true warm up. Skaters should do a proper off ice warm-up as instructed by the MSSC coach.

5. Helmet Cover:

Helmet covers are provided in the clerking area.
It must be worn for all races.
Please be sure your skater returns the helmet cover at the end of each race. There is a limited number of covers.

6. Health Card:

Please be sure to come to the meet with your skater’s health card. We hope skaters will not need it, but should have it on hand in case of an emergency.
Each meet will have First Responders (i.e. St. John’s Ambulance) rink side, if skaters need medical attention on ice or after their race.

7. Equipment:

In accordance with Speed Skating Canada regulations, D3-100; All competitors must wear:

hard shell helmets, – not a hockey helmet.
bib-style neck protectors tucked into shirt/top
cut and water-resistant gloves or mitts (any kind of leather gloves will do)
knee pads (padding sewn into a skin suit is acceptable)
shin guards
long sleeved clothing – No skin can be showing (note: a “skin suit” is not required)
safety glasses with clear lenses (non-tinted) with head strap
Kevlar ankle protectors (these are yellow “socks”)

8. Final Points:
As per our Milton Speed Skating Club Policy Manual, parents and skaters are expected to promote the values of “True Sport”.

We ask that everyone respects and supports all skaters, volunteers (this include all meet officials) and spectators. When you are at a meet, you are representing the Milton Speed Skating Club.
Please ensure that between races, that skaters choose an activity that respects the property and all those in attendance. i.e. cards, board games, etc. vs. tag, mini sticks, etc.
If you have a concern regarding any aspect of the meet (i.e. you wish to dispute a posted time, question your skater’s penalty in a race, etc.) parents are expected to raise the concern with a Milton Coach on site, during a flood, who will in turn, discuss the matter with the referee.
No parent is to approach a meet official
No parent is to enter the coaching box during the meet.

Race Day Nutrition

Food Recommendations for Racing:

Day Before:

The goal is to eat a comples cabohydrate-rich meal the day before to fill your muscles with glycogen. Starchy foods like whole-wheat pasta, rice, potatoes, beans, broccoli, and grilled chicken offer a carbohyrdate-rich meal that will provide the right fuel for the next day’s event and protein to fuel recovery.

Recommendation is to avoid new foods that might upset your stomach

Day of the meet (Race Day):

Low Fat Carbs such as:

Oats
Quinoa
Brown Rice
Whole wheat bread
bananas
apples
Oranges
Berries
Starchy Vegetables (sweet potatoes, butternut squash, corn)

Note: Sweet potatoe fries don’t count, they are high in fat

Low fat proteins

Lean Meats
Low fat Dairy (Greek Yogurt, cottage Cheese, Milk)
eggs
Nuts & Seeds

Hyrdation

Young athletes can stay hydrated by using this equation:

Take their weight in pounds (i.e. 100 lbs)
Divide their weight in half (100 LBS/2 = 50 LBS)
Turn that number into ounces (50 OZ)

Note: 1 Liter (L) = approx. 32 ounces (OZ)

That is how much water they should drink eash day.

Staying hyrdated is especially important on the day of the meet to helf prevent cramps and fatigue.

POST MEET:

The day after (or dinner after) competition, athletes should eat a high protein meal that contains poultry, red meats, fish or legumes.

When you compete, you break down muscle, you need protein to help repair it and make it stronger.

Sample Race Day Menu

Amouts/Volume/Items are intended to be examples only. Adjust Food and amounts based on dietary restrictions, age and weight of the racer

** It is always recommended to choose easy-to-digest foods that you are familiar with **

	Option 1	Option 2	Option 3
Morning (Breakfast before leaving home/hotel)	▪Whole wheat toast with low fat peanut butter ▪Apple ▪Glass of 1% milk	▪Whole wheat toast with low fat margarine ▪Scrambled egg ▪Half a banana ▪Glass of 1% milk	▪Whole wheat/oat cereal with 1% milk ▪Orange
After Warmup	▪Oatmeal blueberry muffin – small or mini (no butter) ▪Half a banana ▪Water 8oz/250ml/1 cup	▪Trail mix ▪Orange ▪Water 8oz/250ml/1 cup	▪Granola Bar ▪Banana ▪Water 8oz/250ml/1 cup
After 1st Race	▪Yogurt with berries ▪Whole wheat crackers ▪Water 8oz/250ml/1 cup	▪Cottage cheese with berries ▪Whole wheat naan ▪Water 8oz/250ml/1 cup	▪Half a whole wheat bagel with low fat cream cheese ▪Berries ▪Water 8oz/250ml/1 cup
After 2nd race	▪Oatmeal blueberry muffin – small or mini (no butter) ▪Other half of the banana ▪Water 8oz/250ml/1 cup	▪Trail mix ▪Pear ▪Water 8oz/250ml/1 cup	▪Apple slices with low fat peanut butter or almond butter ▪Water 8oz/250ml/1 cup
After 3rd race (this is typically when there is a longer “lunch” break)	▪Butternut squash soup (in a thermos) – low fat, no cream ▪Slice of whole wheat bread ▪Milk ▪Berries ▪Water 8oz/250ml/1 cup	▪Sandwhich on whole wheat break ▪Milk ▪Apple ▪Water 8oz/250ml/1 cup	▪Hard boiled egg ▪Lean meat (ham/turkey) ▪Whole wheat crackers ▪Milk ▪Grapes ▪Water 8oz/250ml/1 cup
After 4th race	▪Hummus ▪Whole wheat pita bread ▪Orange ▪Water 8oz/250ml/1 cup	▪Quinoa and sweet potato salad ▪Berries ▪Water 8oz/250ml/1 cup	▪Sweet potato salad ▪Water 8oz/250ml/1 cup
After 5th/last race	▪Oatmeal blueberry muffin – small or mini (no butter) ▪Berries ▪Water 8oz/250ml/1 cup	▪Trail mix ▪Grapes ▪Water 8oz/250ml/1 cup	▪Berries ▪Granola bar ▪Water 8oz/250ml/1 cup

Speed Skating Ontario - Short Track Meet Information

Welcome to this Racing section.