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2020-21 Student-Athlete
Handbook
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Table of Contents
Page 3: Who We Are, Rosters, Gear Needed Page 4: Coaches and Contact Information Page 5: Schedule and How to Follow Us Page 6: Program Foundation and Pillars Page 7: Program Expectations Page 8: Practice Safety Precautions Page 9: Letter Requirements Page 10: Leadership and Billboard Selection Page 11: Athlete Code of Conduct Page 12: Consistency is Key Page 13: Goal-Setting Page 14: Helena School District Travel Plan Page 16: Iron Deficiency Page 17: Iron-Rich Foods Page 18: Relative Energy Deficiency in Sport (RED S) Page 19: Pre-Workout Nutrition Page 20: Post-Workout Nutrition Page 21: Common Running Injuries Page 22: Heat Exhaustion or Heat Stroke Page 23: Heat Acclimation Page 24: Warming Up, Not Heating Up Page 25: Air Quality Guidance
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Who we are
We are Bengals XC and we are relentless in our mission to provide an opportunity for Helena High student-athletes to have fun, seek adventure, dream big, remain curious about their own abilities, strive for excellence, develop lasting friendships, improve physical and mental well-being, contribute to something bigger than themselves, and to be their best selves. When we run, we do what we can, with what we have, where we are. We are better together. We are Bengals XC.
Girls roster
Aelish Barrs, 10 Breanna Brewer, 11 Olivia Coburn, 11 Eva Cobb, 10 Claire Downing, 12 Kennedy Engstedt, 10 Lexi Erdahl, 10 Katelyn Hamill, 12 Kylie Hartnett, 11
Eva Hicks, 9 Sofia Hinderman, 9 Laurel Maronick, 11 Kelleigh McKay, 9 Annie Menden, 11 Maddy Murgel, 12 Grace Oelkers, 11 Gabby Radley, 10 Chloe Roberts, 11
Hannah Romney, 11 Carly Ryan, 11 Rylie Schoenfeld, 11 Katelyn Summers, 11 Naomi Sweeney, 11 Alivia Thunstrom, 9 Haily Tolman, 11 Robin Triem, 11 Odessa Zentz, 11
Boys roster
Trystan Brewer, 12 Dallin Christensen, 12 Owen Eck-Miller, 9 Kris Fernandez, 9 Andrew Madsen, 9 Andrew Mendez, 9
Kai Moser, 9 Ethan Nelson, 12 Taylor Parisot, 10 Ian Rasmann, 9 Mason Roush, 10
Adam Ryland-Davis, 10 Trey Schlepp, 9 Dimitri Sebastian, 11 Evan Stefaniak, 11 Robert Wagner, 12
Gear needed
1. Mask. These are required to be worn at several times throughout practice. 2. Running shoes. We run every day. A good pair of running shoes is a must. 3. Running (or athletic) apparel. Represent HHS with a Bengal top. 4. Personal Water Bottle. Make sure it’s full and with you whenever possible. 5. Exercise band. These red bands were provided to each athlete. 6. A running watch. This is not a requirement, but it is strongly encouraged.
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Coaches and Contact Info
GIRLS BOYS
HEAD COACH
Jesse Zentz
406-422-3039 [email protected]
HEAD COACH
Kelley Gilbert 406-439-3040
ASSISTANT
Jonna Schwartz 630-947-9707
ASSISTANT
Stu Melby
701-240-9640 [email protected]
VOLUNTEER
Hallie Hartnett
VOLUNTEER
Rion Szatkowski
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Follow us, like us, join us
Website: www.helenahighxc.com
Facebook: www.facebook.com/hhsbengalsxc
Instagram: @hhsbengalsxc, www.instagram.com/hhsbengalsxc
2020-21 Schedule
Varsity
• Saturday, Aug. 29: Queen City XC Dual, Siebel Soccer Complex • Thursday, Sept. 3: Missoula (Hellgate, Capital, Big Sky), Equestrian Park • Friday, Sept. 12: Kalispell, Rebecca Farms (13 runners; 7 varsity and 6 JV) • Saturday, Sept. 19: Missoula (Hellgate, Flathead, Big Sky), UM Golf Course • Saturday, Sept. 26: Boulder Invite (Jefferson, Broadwater, Capital) • Saturday, Oct. 3: Butte (Butte, Sentinel, Capital), Stodden Park • Thursday, Oct. 8: 7 vs. 7, Bill Roberts Golf Course • Wednesday, Oct. 14: Crosstown Triangular w/Butte • Saturday, Oct. 24: State, Kalispell, Rebecca Farms
Junior Varsity
• Saturday, Aug. 29: Queen City XC Dual, Siebel Soccer Complex • Wednesday, Sept. 2: Missoula, Equestrian Park (7 runners) • Friday, Sept. 4: Friday Night Lights 2-Mile, Vigilante Stadium • Thursday, Sept. 11: Kalispell, Rebecca Farms, Tentative (12 runners) • Friday, Sept. 18: Missoula, UM Golf Course (7 runners) • Saturday, Sept. 26: Boulder Invite (Jefferson, Broadwater, Capital) • Saturday, Oct. 3: Butte, Stodden Park (7 runners) • Thursday, Oct. 8: 7 vs. 7, Bill Roberts Golf Course (5 runners) • Wednesday, Oct. 14: Crosstown Triangular w/Butte (7-9 runners)
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Program Foundation LOVE your teammates. We are better together. Celebrate each person’s unique contribution to the team. Lift them up when they’re down and push them higher when they’re already flying. This foundation supports our pillars.
Program Pillars
1. TRUST: Build trust in your coaches, your teammates and in the process of development as an endurance athlete. This starts with communication and relationship building.
2. ACCOUNTABILITY: This is simply an obligation or willingness to accept responsibility or to account for one’s actions.
a. Leaders (coaches and athletes) must exhibit accountability. They are not the only ones responsible for holding others to commitments, but if they don’t model it, no one else will hold one another accountable.
b. All team members should feel empowered and responsible for the team’s successes or failures. As members of the team, we must hold ourselves accountable and invite others to hold us accountable. It also means being willing to do the same for them.
c. What is a team? A group of people who are working toward a common goal and actively hold each other accountable.
3. COMMITMENT: Establish a commitment to yourself, to the team, to the process of training, to recovery, to self-care and to the pursuit of excellence to create an environment where you can develop the tools to be the best version of yourself.
4. ADVENTURE: Remain curious about yourself and your abilities. We’re often far more capable than we think we are in a variety of ways – stronger, tougher, braver, more resilient, more intelligent, more daring … the list goes on. Be adventurous and get outside your comfort zone. We also will celebrate adventure as a team by exploring new places, running new trails and meeting new people.
5. FUN: For some this simply means running. For others it’s meeting new people and traveling to away meets. For others it might be spaghetti dinners and team camps. Whatever it is, find your fun and we will do our best as a program to feed this need. Because in the end, sports are supposed to be fun.
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PROGRAM EXPECTATIONS 1. COMMUNICATION IS A MUST: Don’t assume your coaches know what you’re
thinking, feeling or experiencing. Communicate with your coaches. Help us, help you. This is a must if we hope to function smoothly in a collaborative effort to provide you with the optimal environment for development.
2. PRACTICE IS MANDATORY: Always be on time and ready to go. Training BEGINS at 3:45 p.m. at Vigilante Stadium (Helena Middle School). If you are unable to attend, you must personally contact a coach no later than 12 pm the day of the practice. DO NOT tell a friend to tell the coach.
a. One unexcused absence is cause for a one-meet suspension. b. If an athlete misses the practice the day before a meet without
permission, you will not be allowed to compete in the meet. 3. BE A GOOD REPRESENTATIVE: When you are a member of Helena High cross
country, you represent the program, the school and your community at all times. It’s important to act that way and recognize that your actions can impact the team at all times. New in 2020, wear a Bengal shirt or jacket to training to celebrate the program. Community members deserve to know who the most committed team in town is. Show them.
4. BE A GOOD TEAMMATE: Bullying, harassment, fighting or swearing at teammates will not be tolerated, and will result in suspension from the team at the coaching staff’s discretion.
5. DEMONSTRATE CONSIDERATION: Each athlete – and coaches, too – are trying to improve and often need help. Realize the worth of everyone involved with the program and work together. Coaches can only spend a limited amount of time with each individual, and this is where your contribution can grow.
6. TRAVEL: Travel in Bengal attire, preferably items received in your spirit pack. The traveling team is required to maintain the same high standards we expect while representing Helena High. Participants are required to ride on the bus to competitions. For the sake of team unity and culture, we strongly encourage athletes to ride the bus both ways. In the event an athlete needs to ride home from the meet with a parent, they must sign out with the head coach.
7. VARSITY SELECTION: Varsity runners will be determined by the coaching staff. Everyone has the opportunity to make the varsity team from meet to meet. Varsity will be determined by time, placing, training attendance and punctuality, and the completion of workouts. Coaches can run a minimum of 5 varsity runners or a maximum of 7. This is at the coaches’ discretion.
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Practice Safety Precautions NO TOLERANCE RULE
• Any athlete who needs to be individually asked more than once to mask up or socially distance during a portion of practice that observing coaches require masks or distancing will be asked to leave the session.
o This rule is necessary to reduce the number of possible close contacts in the event the county health department is required to conduct contact tracing, but most importantly to add a level of safety and security necessary to provide our team with a safe environment.
Arrival at practice • Athletes should immediately proceed to their designated check-in area.
o Your mask should be on at all times, until the coaching staff notifies you that it’s time to remove them.
o Maintain a distance of AT LEAST 6 feet from your teammates throughout arrival, check-in and warm-ups.
Check-in procedures • Female athletes will report to the South (visitors) side of Vigilante Stadium
to answer screening questions and apply hand sanitizer • Male athletes will report to the North (home) side of Vigilante Stadium to
answer screening questions and apply hand sanitizer Warmups and drills
• Female athletes will conduct warmups and drills on the South (visitors) straightaway of the track at Vigilante Stadium
• Male athletes will conduct warmups and drills on the North (visitors) straightaway of the track at Vigilante Stadium.
Running portion of workout • Depending on the workout, coaches may decide to separate female and
male athletes, or further break the team up into smaller pods. o Masks are not required during the running portion of workouts, but
athletes are asked to maintain 6 feet of distance when possible. o When participating in interval training, athletes MUST spread out to
maintain 6 feet of distance from teammates during rest. o At the conclusion of runs/workouts, athletes MUST spread out to
maintain 6 feet of distance from teammates, and re-apply masks. Check-out procedures
• Prior to departure, athletes must report to apply hand sanitizer.
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LETTER REQUIREMENTS A cross country runner may letter at Helena High by meeting any of the following requirements, established by the coaching staff:
1. Run at one of the courses during the season in 17 minutes, 10 seconds or faster (for boys) and 20:40 (for girls), whether in a varsity or JV competition.
2. Finish in the top 4 in a dual meet, top 6 in a triangular meet, top 8 in a quadrangular meet and so, adding two places for each additional team entered. This can be done in varsity competition only.
3. Finish on the scoring team (top five Helena High runners) in any meet where more than three teams compete and which Helena High places 1st or 2nd as a team. This can be done in varsity competition only.
4. Be a member of the seven-person state meet team. An alternate may also achieve a letter, but this depends on circumstances and coaches’ discretion.
Earning a letter, it is presumed, is one of the goals of participation in athletics. Be reminded, however, that receiving an award is not guaranteed solely by meeting one of the criteria above. If a boy or a girl fails to complete the season or fails to conduct himself or herself by the rules laid down by the school in general or this sport in particular, he or she will not receive an award. The award winners are officially announced at the end of the cross country season. Also, it is not a guarantee that an athlete will letter once they complete four years of running at the JV level.
All of the above is at the discretion of the head coach.
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LEADERSHIP Helena High girls cross country does not designate captains. We strive to develop a program full of leaders. It is our belief that every athlete deserves the opportunity to demonstrate leadership qualities. While we do not designate captains, we will design opportunities to help foster this growth. We believe this approach will also keep student-athletes more accountable to one another as they work together to strengthen the program and the culture within it. At the coaches’ discretion, we will recognize athletes who exhibit exemplary leadership qualities at the conclusion of the season with a gold star pin.
BILLBOARD SELECTION Each year with the commitment of $250, the girls cross country team has the opportunity to provide the names of typically two senior athletes to be included on the Helena High fall sports billboard. Below is the selection criteria. Point system
• Years in the program o Four years: 100 points o Three years: 75 points o Two years: 50 points o One year: 25 points
• All-State performances o First: 100 points o Each additional: 50 points
• Varsity Letters o First: 50 points o Each additional: 25 points
• Grade Point Average o 4.0: 100 points o 3.75 or higher: 75 points o 3.50 or higher: 50 points o 3.25 or higher: 25 points
• Coaches’ Discretion o Leadership, volunteerism, attendance, commitment level, discipline
§ This is a sliding scale that will be awarded based on a mutually-agreed-upon score by the paid head coach and paid assistant.
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ATHLETE CODE OF CONDUCT By joining the Helena High cross country team, you are committing to our athlete code of conduct. I agree to:
1. Help reinforce the Program Foundation, Program Pillars and Program Expectations, found on pages 6-7.
2. Attend on time at every practice and contest, unless I inform the coach in advance of my absence.
3. Arrive at training and at competitions with a positive attitude and leave confident that I gave myself, my teammates and my coaches my best effort.
4. Give support and show respect to my teammates and my coaches. 5. Give family and academics priority over athletics. 6. Practice good sportsmanship at all times. 7. Don’t ask teammates to do something I wouldn’t do. 8. Be a positive influence in the way I talk and listen to my coaches,
teammates, parents and others. 9. Abstain from using illegal substances and abide by the Helena High
extracurricular contract. 10. Represent the Helena High cross country program, Helena High school and
my community with pride and integrity. Athlete Signature: Date:
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CONSISTENCY IS KEY Cross country is a sport that rewards hard work, but more importantly, consistency. Regular training is the best way to take advantage of the saying often used in our sport: “You get out of it what you put into it.” And staying healthy is the best way to stay consistent. With this in mind, we have purchased seven copies of “Consistency is Key,” written by Jay Johnson, and we encourage each athlete to read this book at least once to help establish the reasoning behind our training philosophy and components. Here are Jay’s 15 ways to unlock your potential as a high school runner, but you’re better off reading the book, which will take less than half a day. Speak to coach Zentz if you’d like to check out a copy.
1. Know that talent and excellence are not the same thing 2. Build your attention span for hard work 3. Know that progress is not linear 4. Know that there are dozens of ways to train 5. Build your aerobic engine (long runs, tempos, intervals, etc.) 6. Strengthen your chassis (SAM, CoreX, band work, etc.) 7. Rev the engine most days (wickets, fly 30s, strides, speed work) 8. Run by feel 9. Do easy days easy and hard days hard 10. Practice race pace or faster 11. Know that you could have gone farther or faster (or both) 12. Practice running fast, faster, fastest 13. Remember to sleep 14. Don’t forget nutrition 15. Listen to your body
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GOAL-SETTING As a program, we feel it is important for student-athletes to think broadly about goals and to develop a roadmap to assist them as they work toward achieving them. In this effort, we use the goal-planning worksheet below, but will move this to a Google form in future years. What is a Goal? Simply stated, goals are results that you set out to achieve. Why are they important? Goals set a direction in which to focus effort and work. Without goals you have no direction. Without direction it is difficult to achieve anything. Goals define where you want to go, and training plans are how you get there. Training plans are a roadmap. Are there different kinds of goals? Absolutely. The ones important to your running are training and racing goals, as well as psychological and health goals. You will also have separate goals such as academic and social goals. Do goals have different time values? You should set goals for the season, for the month, for the week, and even the day. These are Long term, Intermediate, and Short-Term Goals. Training Goals Goal Statement: Obstacles: Plan to get there: Racing Goals Goal Statement: Obstacles: Plan to get there: Health Goals Goal Statement: Obstacles: Plan to get there: Psychological Goals Goal Statement: Obstacles: Plan to get there: Academic Goals Goal Statement: Obstacles: Plan to get there:
Social/Relationship Goals Goal Statement: Obstacles: Plan to get there: GOALS FOR THE UPCOMING YEAR Long Term –
1) 2) 3)
Intermediate goals for the next 6 months -
1) 2) 3)
Short Term Goals for the next 2 months –
1) 2) 3)
2020-21 Travel Plan
The HSD #1 plan allows for bus transportation not to exceed 50 total passengers (including the driver) to out of town activities. White activity busses seat 46. Bus Procedures The procedures below must be followed for all activities travel. It is the responsibility of the head coach or designated assistant to ensure the steps below are put into place for each trip.
• A roster of all riders that includes coaches will be kept ensuring tracing of individuals is possible if needed.
• Coaches will keep a seating chart and all athletes will remain in the same seat for all portions of the trip. This is very important for contact tracing if a rider later tests positive for COVID 19. The seating chart could make the difference between quarantining a limited number of participants or quarantining the entire bus.
• Seat partners should be established and remain the same throughout the season if possible.
• When possible, single riders to a seat and social distancing is required. • Face coverings are mandatory for all passengers at all times while on
the bus. • Hand sanitizer will be applied by all passengers each time they board the
bus. Best practice is for a single adult to apply the hand sanitizer to each rider prior to boarding.
• Bus will be fully cleaned and sanitized using district approved cleaning products each time the bus empties at a destination prior to being reloaded for the ride home.
• Bus will load back to front and empty front to back. • Stops for food/drink and restrooms should be carefully planned and
kept to a minimum. All riders are required to maintain face coverings throughout each stop. When reloading the bus after such stops, hand sanitizer is again required.
• Box lunches or preordered food that can be consumed prior to boarding bus is encouraged. Please be mindful of cleaning the bus upon arrival back at the school.
• Place trash in the large dumpsters at each school rather than the smaller barrels as much as possible.
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IMPORTANT RESOURCES Please review the important resources on the following pages and reach out to a coach if you have any questions or concerns. Student-athlete health and happiness will always be prioritized over training and competition.
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Iron Deficiency Low iron and anemia have derailed runners for many years and we want to do everything in our power to prevent the disappointment of a poor season. When a runner has low iron, the blood cannot carry enough oxygen to the muscles in the necessary and usual amounts. Fortunately, as common as low iron and anemia are among distance runners, it is almost always preventable. We cannot express how important, and in some cases overlooked, this is for the health and success of a distance runner. Please take the time to get a blood test and get ahead of this issue. Steps to prevent low iron
1. Runners must have an iron-rich diet as a foundation for basic, healthy living. We would like to see a diet that includes lean red meat, leafy greens, beans, and nuts. Heme iron sources such as meat are easily and more readily absorbed into your system. We encourage runners to get at least 25mg of iron per day. Turn to page 17 for some examples of iron-rich foods.
2. Know what your baseline iron level is at all times. It is very important to get an iron test with the most accurate measure being the serum ferritin test. The problem is most doctors don’t want to test for serum ferritin unless there is an indication of anemia. If a runner waits until the onset of anemia, it can take months to recover. It is also important to look at both the hemoglobin and ferritin levels. It was once thought that if hemoglobin levels are normal, ferritin levels do not matter. Studies have now shown even if hemoglobin levels are normal, low ferritin can have a dramatic effect on a runner’s performance. As distance runners, we are looking at different baseline numbers compared to the general public: Ferritin | 25ng/ml (minimum) Hemoglobin | Boys: 12.5-18.5 g/dL & Girls: 11.0-15.5 g/dL
3. If it is found you are low on iron, you will need to get on an iron supplement as soon as possible. There are a lot of options out there and in most cases, a basic iron supplement is better than nothing. We have had a lot of good luck with the brands like Vitamin Code Raw Iron and Hemaplex. Make sure to take your iron supplement with vitamin C and NO dairy and coffee within 30 min to help with absorption. Do NOT use an iron supplement without getting a blood test first.
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Recomm
endaons for O
utdoor Acvi
es Based on Air Quality for Schools and Child Care Facili
esHealth Effect Category
Good
Moderate
Unhealthy for sensi
ve groups* U
nhealthy Very U
nhealthy/ Hazardous
Visibility (miles)
13+ 9-13
5-92-5
Less than 2
≤ 12 12 - 35
35 - 55 55 - 150
150 + N
owCast Concentra
on (µg/m
3) Recess or O
ther O
utdoor Acvity
(15 minutes)
No lim
itaons
No lim
itaons
Make indoor space available for all children to be
acve, especially young children. If outdoors, lim
it vigorous ac
vies and people w
ith chronic condi
ons should be medically m
anaging their condi
on.
Keep all children indoors. Keep all children indoors.
Physical Educaon
Class (1 hour)
No lim
itaons
Monitor sensi
ve groups and lim
it their vigorous ac
vies.
Make indoor space available for all children to be
acve, especially young children. If outdoors, lim
it vigorous ac
vies and people w
ith chronic condi
ons should be medically m
anaging their condi
on.
Conduct P.E. indoors. If outdoors, only allow
light acvi
es for all parcipants. People w
ith chronic condi
ons should be medically
managing their condi
on.
Conduct P.E. in a safe (good air quality) indoor environm
ent.
Athlec Prac
ce, Training
(2-4 hours)
No lim
itaons
Monitor sensi
ve groups and lim
it their vigorous ac
vies.
People with chronic condi
ons should be m
edically managing their condi
on. Increase rest periods and subs
tuons for all par
cipants to low
er breathing rates.
Conduct pracce and trainings indoors. If
outdoors, allow only light ac
vies for all
parcipants. Add rest breaks or subs
tuons to
lower breathing rates. People w
ith chronic condi
ons should be medically m
anaging their condi
on.
Conduct pracce and
trainings in a safe (good air quality) indoor environm
ent.
Scheduled Sporng
Events (2-4 hours) N
o limita
ons M
onitor sensive
groups and limit their
vigorous acvi
es.
People with chronic condi
ons should be m
edically managing their condi
on. Increase rest periods and subs
tuons for all par
cipants to low
er breathing rates.
Consider rescheduling or relocang event. If
outdoor event is held, have emergency m
edical support im
mediately available. Add rest breaks
or substu
ons to lower breathing rates.
People with chronic condi
ons should be m
edically managing their condi
on.
Reschedule or relocate event.
Examples of light ac
vies:
Walking slow
ly on level ground Carrying school books Hanging out w
ith friends
Examples of m
oderate acvi
es: Skateboarding Slow
pitch softball Shoo
ng basketballs
Examples of vigorous ac
vies:
Running, jogging Playing football, soccer, and basketball
Please note that the intensity of an ac
vity can vary by person and ability
Revised ϱ/ϴ/201ϴ
See the back of this document for sugges
ons on how to use par
culate concentraon m
easurements and visibility guidelines to m
ake a decision about poor outdoor air quality and your event. Visit w
ww
.todaysair.mt.gov for m
ore informa
on.
*For the purpose of this docum
ent, sensive groups include:
xYoung children (ages 0-5 years). Young children m
ay be more sensi
ve to air polluon as their lungs are s
ll developing and they may have an unknow
n underlying health condi
on.
xPeople w
ho have a chronic condion, such as asthm
a or another respiratory disease, or cardiovascular disease. People with these condi
ons may be m
ore sensi
ve to air polluon and should talk w
ith their primary healthcare provider about m
anaging their condion.
