Hydration

Hydration

Here are some helpful tips to help you stay hydated from our Sponsors at Dubbo Specialist and Rehabilitation Centre.

Learning the art of the hydration stop and also managing to drink while still moving, is a skill in itself!

Some pointers that may help..

  • look at the course map/info prior to the race..Hydration stations should be detailed so you can plan your stop beforehand.

  • Keep alert during the race for signs of upcoming water stations

  • Decide if you really do require hydration before the stop, you may find during a 5km for instance you may not need a drink until the finish, but if you are doing a longer distance you will definitely need to Hydrate during.

  • Use the end tables, most competitors will stop at the first table collect a cup, aim for trying the end table to avoid getting stuck in the congestion. Even better, look for a volunteer holding a cup out, a good opportunity to say g’day and thank you!

  • Pincer grip is best rather than gripping the whole cup, try to use your finger and thumb into a pincher grip and hold the rim of the cup.

  • Small sips are best to avoid coughing or wearing half of the water!!

  • Toss the cup toss the cup in the provided bins away from other competitors as they can be a slip and trip hazard

For more information contact Hydro Cleanse at Dubbo Specialist and Rehabilitation Centre on 6885 1696.

Recovery Nutrition - Training and Race

Recovery Nutrition - Training and Race

Check out this informative advice direct from the Dietitian at Dubbo Specialist and Rehabilitation Centre (one of Dubbo Stampede’s valued sponsors)

Whatever the distance you are training for, it is vital to consider your recovery needs during training and after the race.

The blog covers what you need to know about recovery nutrition, and why is it important along with other recovery needs.

Download Dietician’s full advice blog here

Find out when is the best time to eat after training and what types of foods will help you to recover

The goals of nutrition after exercise will vary for each person, but in general some main goals include:

1.      To replenish fuel used (i.e. glycogen stores) during the training session or race

2.      Provide protein and essential amino acids 

a.      To help repair any muscle damage caused during the exercise session

b.      To synthesise new muscle stimulated by the exercise session

3.      Replenish and restore fluids and electrolytes lost in sweat

4.      To support the immune system by providing adequate energy and protein for key bodily processes so there’s enough left over to fight infection should you become exposed.

Recovery meals and snacks should contain carbohydrate to restore muscle glycogen stores, protein for muscle repair and development and plenty of fluids and electrolytes to replace any fluid lost in sweat. For examples of foods, when to eat, and how much to eat download the full blog here.

And don’t forget to try this recommended Dense Protein Banana Loaf Recipe. YUM!!

There’s no one “best” option for what to eat after exercise. Everyone has different foods they like to eat, and what to go for can depend on convenience, how much time you have, portability, storage availability, flavour preferences etc. However, an important point is that you CAN get your nutrition from everyday foods – you don’t have to reach for or rely on specialised sports nutrition supplements or powders that are both expensive and not always overly nice.

If you need more advice or would like a personalised training nutrition plan give Dietitian, Helen Barnett a call at the Dubbo Specialist and Rehabilitation Centre

Footmedix Footwear Guide

Footmedix Footwear Guide

Our sponsors at Dubbo Specialist and Rehabilitation Centre have put together an informative footwear guide to assist you to find an alternative running shoe, or find a different style to rotate into your training.

The shoes and are all readily available in Australia and have been grouped into the following categories:

  • Type 1 - Stability Shoes for the pronated foot

  • Type 2 - Neutral - for the neutral or mildly inverted foot

  • Type 3 - Lightweight - designed for event day. Lightweight with minimal stability

  • Type 4 - Stability Heavy - for the heavy pronator, giving extra support

 Find your current shoe on the list and see what other possibilities you have within that category.

Download the guide here

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This guide does not include all available running shoes but is a cross section of the common shoes seen . For an accurate shortlist of shoes for your individual gait and activity you will need to see your sports podiatrist or physiotherapist. Contact podiatrist, Brett Reynish at Dubbo Specialist and Rehabilitation Centre for an appointment on 6885 1696.

5 Keys to Beat Race Day Nerves

5 Keys to Beat Race Day Nerves

Our sponsors at Dubbo Specialist and Rehabilitation Centre have these helpful tips to help you prepare for race day:

  • Simulate race conditions in training

  • Harness the power of your imagination

  • Form a solid race day ritual

  • Create a competition day checklist

  • Build your mental fitness

For further advice speak to the Health and Vitality Coach, Jen Edge, at Dubbo Specialist and Rehabilitation Centre on 6885 1696.

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Training Tip - Misconceptions of strength training and improving endurance running performance

Training Tip - Misconceptions of strength training and improving endurance running performance

Our sponsor, Dubbo Specialist and Rehabilitation Centre would like to share with you this advice regarding the benefits of strength training.

MYTH:  Strength training impedes endurance running performance

FACT:  Strength training has MANY benefits for endurance runners

Benefits of Strength Training:        

Decreased running related risk of injuries

Improved running economy making you a more efficient and powerful runner.

To have a strong core or powerhouse making a more efficient, better form and more fluid running                                                      

Exercise examples

Squats, lunges, step ups, deadlifts, power clean

Pushups. Plank. Russian twist. back extension.  Fitball jack knife

Fitball leg curls. Pelvic bridge, Russian hamstring

Bosu ball stability and balance exercises

Many runners struggle with the thought of losing a run set by doing a strength set, however research shows that if you run train 80% and 20% strength train you will reach significant gains to improve run performance and efficiency.

This can be achieved in 2 x 30 minute sessions per week or 5-10 minute mini sessions incorporated into the weekly training cycle.

Take home message: Strength training WILL improve endurance runners’ efficiency and ultimately improve their running performance.

Come and make an appt with our Exercise Physiologists and Physiotherapists Lisa and Jen at Dubbo Physiotherapy on 68851696

Registrations now open for the 2019 Dubbo Stampede!

Registrations now open for the 2019 Dubbo Stampede!

Families, runners of all abilities, walkers and wheelchair users are now able to book their place to run with the herd, with the Dubbo Stampede taking registrations for their 2019 event.

The Dubbo Stampede, which will be held on 25 August at the iconic Taronga Western Plains Zoo, will again have the 5.3 km Dingo Dash, 5.3 Wallaby Wheel, 10 km Cheetah Chase, 21.1 km Zebra Zoom Half Marathon and 42.2 km Rhino Ramble Marathon events. 

Participants will compete for their part of $10,000 in prize money, while everyone that completes an event will receive a medal and get to experience a wonderful community event that prides itself on being a ‘running festival for everyone’.

Dubbo Stampede President, Matt O’Dea can’t wait for registrations to start coming in.

“We have opened registrations earlier than ever this year so participants can include the Stampede in their calendar and start training. This year’s event is expected to be bigger and better than ever before,” Mr O’Dea said.

“We pride ourselves on being an inclusive event that anyone can participate in. Whether you are a professional runner, or want to push yourself to walk, wheel or run 5km, this event is for you”

As with previous years, participating in the Dubbo Stampede will include one day entry to the zoo either on the Saturday, or following your event on the Sunday which represents fantastic value for both locals and those travelling to Dubbo alike.

5km Family entry fees and early bird discounts for all events are currently available for participants.

To register or get more information, visit www.dubbostampede.com.au.

GET YOUR SCHOOL IN THE RUNNING AT THIS YEAR’S DUBBO STAMPEDE AND TAKE HOME THE CASH PRIZE

Students, teachers and parents have another incentive to participate in the 2018 MAAS Group Dubbo Stampede as they can help win their school $500 through the CSU Schools Challenge.

The CSU Schools Challenge, which was established last year, rewards the schools that have the most registrations in their size category with a $500 cheque, a trophy and bragging rights.  

The categories are: A (less than 250 students), B (251 – 450 students) and C (over 451 students). 

The Dubbo Stampede, which has a number of events ideal for school aged children and families, also promotes health, getting active and inclusiveness and the CSU Schools Challenge is another way of achieving this outcome.

Charles Sturt University Campus Development Manager, Bart Sykes is excited about supporting the local event.

"Charles Sturt University sees value in people being active, healthy and well, so the Dubbo Stampede is a great fit," Mr Sykes said. 

"Through events like the Dubbo Stampede we can engage our community and let people know how we can support them, whether it be through formal education, access to our facilities or ongoing learning.

“Another way we are doing this is through our alumni program which allows any CSU graduate to come back and use our facilities such as our gym and conference rooms for no charge.”

Parents or guardians that are looking to register their school aged children for this year’s MAAS Group Dubbo Stampede are encouraged to do so prior to 27 July so they can take advantage of the early bird specials on offer.

The 2018 MAAS Group Dubbo Stampede will again be held at the Taronga Western Plains Zoo with participants being able to enter one of the 5.3 km Dingo Dash, 5.3 km Wallaby Wheel, 10 km Cheetah Chase, Zebra Zoom half marathon (21.1 km) and Rhino Ramble marathon (42.2 km).

The Dubbo Stampede will be held on Sunday, 26 August with registrations open until Friday, 24 August.  To register or get further information visit www.dubbostampede.com.au.  

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group, Taronga Western Plains Zoo, NSW Government, EMS Group, Rhino Promotions, LiveBetter, Macquarie Credit Union, Hertz, Charles Sturt University, Sportsman’s Warehouse, the Daily Liberal and HitFM. 

Big Blue Digital on board with the Dubbo Stampede

Big Blue Digital makes businesses better across NSW and Australia. All from the heart of NSW - Dubbo! The guys have partnered with the Dubbo Stampede since year one and helped us move across the digital frontier - you may have noticed our shiny new website :) Thanks Team Big Blue!

EMS Group gets you running at the Dubbo Stampede

EMS is one of Dubbo's success stories. Started as a mechanical workshop by in 2010, the business has grown to over 200 staff and branched into a one stop shop for the mining and construction industries.

The team also sponsor the Dubbo Stampede!

Director Tom Cavanagh talks why they set up in Dubbo and why they support the Dubbo Stampede.

Dubbo Stampede continues support for the Indigenous Marathon Foundation

The MAAS Group Dubbo Stampede is pleased to continue its support and association with the Indigenous Marathon Foundation (IMF), which it has endorsed since 2015. 

The IMF, which is a health education initiative to promote running and healthy lifestyles in Indigenous communities by celebrating achievement and resilience, is something the Dubbo Stampede is proud to associate itself with as both share similar goals. 

Former world champion marathon runner and IMF director Rob de Castella said the Dubbo Stampede was a great way to encourage running in regional Australia.

“The IMF is thrilled to again be partnered with the Dubbo Stampede,” Mr de Castella said.  “It is a wonderful event, set in a unique and spectacular environment, and the community involvement is exactly what IMF is about. We both use running to celebrate good health, wellbeing and strong community spirit.  Running inside the Dubbo Zoo, past all the animals is just amazing.  I wish the event ongoing success, and encourage everyone to get out and participate.”

Dubbo Stampede President Rod Campbell was pleased the partnership between the organisations had extended for another year.  

“The IMF do a great job increasing awareness around the importance of exercise and a healthy lifestyle while also complementing existing Indigenous community health initiatives,” Mr Campbell said.

“When I think of the Dubbo Stampede, we are promoting the same type of initiatives such as being active, healthy, inclusiveness and community interaction.

“It is great to again be making a financial donation to the IMF which we are able to do thanks to the high number of participants we get every year.”

Looking toward the Dubbo Stampede, which is on Sunday, 27 August at the Taronga Western Plains Zoo, people are reminded they have until 11.59 PM on Friday, 25 August to register. 

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group, Taronga Western Plains Zoo, Big Blue Digital, EMS Group, Rhino Promotions, Ability Links, Macquarie Credit Union, Dubbo City Toyota, Hertz, Charles Sturt University, Sportman’s Warehouse, GU Energy and the Daily Liberal.

To register or get further information visitwww.dubbostampede.com.au.  

Chase the feeling with Sportmans Warehouse!

Come say hello to Sportsmans Warehouse at the Dubbo Stampede! The guys are getting excited about race day and supporting Dubbo's health and fitness journey. Not long to go now... Have you registered for the Dubbo Stampede?

Win big for your business by participating in the Dubbo Stampede

Local businesses have an incentive to run with the herd at this year’s Dubbo Stampede with the opportunity to win the use of a Toyota Camry for their business fleet for a week through the Dubbo City Toyota Business Challenge.

The Dubbo City Toyota Business Challenge is open to every business with four or more people
participating at the Dubbo Stampede, across any of the five events.

Once a business has four or more people registered for the Dubbo Stampede, they will go into the draw to win the use of a Toyota Camry for a full week, courtesy of Dubbo City Toyota.
Dubbo City Toyota Dealer Principle, David Hayes is fully supportive of the competition and the Dubbo Stampede in general.

“Getting more people to lead an active and healthy life was the inspiration for us to get involved with the Dubbo City Toyota Business Challenge,” Mr Hayes said.

“We encourage all businesses to encourage their staff to take part in the Dubbo Stampede and any business with four or more participants will go into the draw for the use of a Camry in their business fleet for a week.

“We’ve been involved with the Dubbo Stampede since 2012 as a foundation supporter. It is a local event, great for Dubbo and helps get people off the couch.”

The Dubbo Stampede is on Sunday, 27 August and is being held at the Taronga Western Plains Zoo.

Participants have the opportunity to compete in one of five events, being the 5.3 km Dingo Dash and Wallaby Wheel, the 10 km Cheetah Chase, 21.1 km Rhino Ramble Half Marathon and 42.2 km Rhino Ramble Marathon.

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group,
Taronga Western Plains Zoo, Big Blue Digital, EMS Group, Rhino Promotions, Ability Links,
Macquarie Credit Union, Dubbo City Toyota, Hertz, Charles Sturt University, Sportman’s Warehouse, GU Energy and the Daily Liberal.

To register today!

Runner's High and Rhino Promotions

Runner's high. Sounds like fun... Sarah and George from Rhino Promotions have been the Team since our first year and talk about why they're involved. Thanks guys for sponsoring again in 2017!

Get your school in the running at this year’s Dubbo Stampede

Students, teachers and parents are being encouraged to sign up for the CSU Schools Challenge in the hope of claiming trophies, cash prizes and all important bragging rights at the 2017 MAAS Group Dubbo Stampede. 

With the countdown for the Dubbo Stampede well and truly on, schools are being reminded that now is the time to really push their registrations in the hope of claiming a prize for their school. 

The idea behind the CSU Schools Challenge is each school tries to get as many registrations as they can, with the school with the most registrations in their category receiving a trophy and $500 cheque. There are three categories to account for schools in the region of different sizes. 

Charles Sturt University Head of Campus (Dubbo) and previous Dubbo Stampede participant, Cathy Maginnis is excited about supporting the local event.

"Our educational footprint is all about helping people be active, healthy and well, so the Dubbo Stampede is a great fit," Ms Maginnis said. 

"Through events like the Dubbo Stampede we can engage our community and let people know how we can support them, whether it be through formal education, access to our facilities or ongoing learning."

Dubbo Stampede president, Rod Campbell loves the concept of the CSU Schools Challenge as it is another way the event promotes inclusiveness and a healthy lifestyle.

“The Dubbo Stampede is all about getting outdoors with family and friends and getting active and the CSU School’s Challenge is just another way of promoting that,” Mr Campbell said. 

“We always get great numbers of school aged kids with their friends and family at the Dubbo Stampede so we’d encourage them to sign up for the schools challenge which may see their school win a prize.”

The 2017 MAAS Group Dubbo Stampede will again be held at the Taronga Western Plains Zoo with participants being able to enter one of the 5.3 km Dingo Dash, 5.3 km Wallaby Wheel, 10 km Cheetah Chase, Zebra Zoom half marathon (21.1 km) and Rhino Ramble marathon (42.2 km).

The Dubbo Stampede will be held on Sunday, 27 August with registrations open until 11.59 PM Friday, 25 August.  

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group, Taronga Western Plains Zoo, Big Blue Digital, EMS Group, Rhino Promotions, Ability Links, Macquarie Credit Union, Dubbo City Toyota, Hertz, Charles Sturt University, Sportsman’s Warehouse, GU Energy and the Daily Liberal.

To register or get further information visit www.dubbostampede.com.au.  

Dubbo Stampede marathon prize money to jackpot!

The MAAS Group Dubbo Stampede has thrown down the gauntlet to competitors of this year’s 42.2 km EMS Group Rhino Ramble Marathon, offering an additional $200 in prize money if the course record is broken.

The winner of the marathon currently takes home $800, however if they manage the break the course record they will receive an additional $200 for their efforts. In total, there will be $10,000 in prize money on offer at this year’s Dubbo Stampede.

With the jackpot prize money on offer, Dubbo Stampede President, Rod Campbell believes this should give all participants with a shot at the course record that extra bit of motivation as their training increases prior to the 27 August event. “The jackpot is a new concept we’ve come up with this year and we are all really excited to hopefully see it go off,” Mr Campbell said. “While the prize money we have on offer is already a massive motivation, not to mention the personal satisfaction you get from finishing first in a marathon, the jackpot just makes it that bit more enticing to really push yourself and break the course record. “We’d love to see any of our current records broken, but I guess it is a matter for competitors and how much they really want it.” Keeping in line with the jackpot theme, if the record is not broken in 2017, the jackpot prize money will be $400 in 2018.

While the prize money on offer is a major attraction for many participants, the Dubbo Stampede will again be a family friendly event that promotes participation as being just as important as the time you finish in. This has again been highlighted through the introduction of a wheelchair event.

People looking to participate are reminded the early bird special is only available until 23 July.

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group, Taronga Western Plains Zoo, Big Blue Digital, EMS Group, Rhino Promotions, Ability Links, Macquarie Credit Union, Dubbo City Toyota, Hertz, Charles Sturt University, GU Energy, Sportsmen’s Warehouse and the Daily Liberal.

To register for this year’s event or get further information, visit www.dubbostampede.com.au.

Dubbo Stampede shows great support for the local community

Dubbo Stampede shows great support for the local community

Pictured from right: Dubbo Regional Council Administrator, Michael Kneipp, Dubbo Stampede President, Rod Campbell, Specialized Electrical Director, Len Darlington and staff members at today's event. 

Pictured from right: Dubbo Regional Council Administrator, Michael Kneipp, Dubbo Stampede President, Rod Campbell, Specialized Electrical Director, Len Darlington and staff members at today's event. 

The MAAS Group Dubbo Stampede is continuing to give back to the local community following the completion of stage two of the Tracker Riley River running lighting project, making it safer and more accessible for people to exercise and get fit and healthy.

The latest stage in the project was possible through the support of a Dubbo Regional Council Stronger Communities Fund Community Grants Program grant and local provider Specialized Electrical. Titan Macquarie Mud Run also supported stages of the project.

Together this work has seen light poles erected along the Tracker Riley path to increase its traffic outside of daylight hours.

The project has been something the Dubbo Stampede and other bodies have worked on for a number of years, and to see the eastern side complete is something Dubbo Stampede President, Rod Campbell finds very satisfying.

“The Tracker Riley path is one of Dubbo’s greatest community assets and this project will only enhance it for the benefit of locals and visitors,” Mr Campbell said.

“The Dubbo Stampede is all about giving back to the community, both in our event itself but through projects like this and other not-for-profit groups we support. We align ourselves with projects and groups whose goals and intentions lead to a healthier and more active community and the Tracker Riley river running light project definitely ticks that box.

“We look forward to seeing more families, runners, walkers and bike riders enjoying the Tracker Riley path and leading a healthier and more active lifestyle.”

Turning attention to the Dubbo Stampede which is on 27 August at the Taronga Western Plains Zoo, numbers have been streaming in for the event since registrations opened.

"We’re really happy with the amount of entries coming in thus far, with people clearly wanting to take advantage of the early bird special we have available,” Mr Campbell said.

“By having the 5.3 km Dingo Dash and Wallaby Wheel, 10 km Cheetah Chase, 21.1 km Zebra Zoom Half Marathon and 42.2 km Rhino Ramble Marathon events, we really do cater for people of all abilities who can be looking to run a personal best or just walk the course in their own time.

“Having a total of $10,000 in prize money up for grabs is also a great incentive.”

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group, Taronga Western Plains Zoo, Big Blue Digital, EMS Group, Rhino Promotions, Ability Links, Macquarie Credit Union, Dubbo City Toyota, Hertz, Charles Sturt University, GU Energy, Sportsman’s Warehouse and the Daily Liberal. To register for this year’s event or get further information, visit www.dubbostampede.com.au.

Time running out to take advantage of the Dubbo Stampede’s early bird special!

With the countdown to the MAAS Group Dubbo Stampede well and truly on, community members are reminded they only have until Sunday, 23 July to take advantage of the early bird special that has been available since registration opened. 

The early bird special, which encourages everyone to register early for the 27 August event, offers a discount on cost while also making sure you get training and health tips in the lead up to the event.

This year there is an additional incentive for people who take advantage of the early bird special, with a prize of family admission to Taronga Western Plains Zoo, bike hire, overnight accommodation and Savannah Safari Tour.
 
So far the numbers for the event, which is again being held at the Taronga Western Plains Zoo, have been strong. However Dubbo Stampede President, Rod Campbell wants as many people as possible to take advantage by committing themselves now. 

“The early bird special really is a massive win for all participants, but especially mums and dads that will be running or walking with their kids and extended family,” Mr Campbell said. 

“It is great for as many families to participate as it helps to promote an active and healthy lifestyle for kids so the early bird special is just another way we try to encourage that, as is free entry to the zoo the day prior or following your event. 

“By offering the discount in price and the fact you will be entered into the draw to win the zoo adventure pack, I think everyone should be signing up prior to 23 July.”

Participants have four distances to choose from, being the 5.3 km Dingo Dash, 10 km Cheetah Chase, 21.1 km Zebra Zoom Half Marathon and 42.2 km Rhino Ramble Marathon events. 

A 5.3 km Wallaby Wheel event is also being offered for the first time for wheelchair participants. 

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group, Taronga Western Plains Zoo, Big Blue Digital, EMS Group, Rhino Promotions, Ability Links, Macquarie Credit Union, Dubbo City Toyota, Hertz, Charles Sturt University, GU Energy, Sportsman’s Warehouse and the Daily Liberal.

To register or get further information on the event visit www.dubbostampede.com.au.  

Media contact: Charlie Whiteley 0417 026 164

Dubbo Stampede excited to announce new event in 2017

For the first time in Dubbo Stampede history, a wheelchair event will be held in a move that will further promote inclusiveness, being healthy and active in your community.

Since the Dubbo Stampede was first held in 2012, it has promoted itself as being a ‘running festival for everyone’, with people of all abilities encouraged to participate and complete one of the four course distances on offer.

This year, the Dubbo Stampede is continuing with the same theme and is excited to partner with Ability Links to offer the 5.3 km ‘Wallaby Wheel’.

Dubbo Stampede President, Rod Campbell said once the logistics were sorted and it was confirmed they were able to offer this event, he couldn’t wait to get the news out there.

“We have always encouraged families, adults and kids to take part in the Dubbo Stampede whether they are trying to break a course record or just complete an event in a more relaxed nature,” Mr Campbell said.

“This year we are so excited to offer a wheelchair event and the fact it will be held around the Taronga Western Plains Zoo makes it all the more special to be a part of.”

Ability Links Orana Far West Team Leader, Cassie Gardner couldn’t get on-board with the Dubbo Stampede quick enough when first approached about the wheelchair event.

“We are thrilled this event is now part of something as big as the Dubbo Stampede,” Ms Gardner said.

“For people in a wheelchair to have the opportunity to not only participate in the Stampede but do so on a course around the zoo is fantastic.”

Along with the Wallaby Wheel, the Dubbo Stampede will again have the 5.3 km Dingo Dash, 10 km Cheetah Chase, 21.1 km Zebra Zoom Half Marathon and 42.2 km Rhino Ramble Marathon events.

Participants will compete in the 27 August event for their part of $8,500 in prize money.

An early bird special in currently available for participants who register prior to 23 July.

The Dubbo Stampede would like to thank its sponsors and event partners – the MAAS Group, Taronga Western Plains Zoo, Big Blue Digital, EMS Group, Rhino Promotions, Ability Links, Macquarie Credit Union, Dubbo City Toyota, Hertz, Charles Sturt University, GU Energy, Sportsman’s Warehouse and the Daily Liberal.

To register or get further information, visit www.dubbostampede.com.au.