CBC ROWING. Rowing Handbook / 2019 Season. Faith Excellence Community Compassion

Transcription

1 CBC ROWING Rowing Handbook 2018 / 2019 Season Faith Excellence Community Compassion

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3 Index Section 1 Program basics Director s Welcome... 4 CBC Vision... 5 Program Framework... 6 Regatta Timetable... 8 Venues... 9 Section 2 Polices and Procedures Cancellation of Training Sessions Absences Crew Selection Policy Uniform Policy Extreme Weather Policy Commitment to College Section 3 The Rower Rowers Expectations Service to Rowing Nutrition Pre-existing Medical Conditions Section 4 The Supporter Rowing History Rowing Auxiliary Expectations of a CBC Supporter... 22

4 Director s Welcome Dear Parents/ Carers, Rowers and Friends of the CBC Rowing Program, It is with pleasure and excitement that I welcome you to the 2018/19 CBC Rowing Season. I am in my first season with CBC Rowing and I am impressed by the dedication and commitment shown by the boys thus far. I would like to acknowledge the work of Mr Cameron Alexander (Deputy Principal) and Mr Ji Allen (Rowing Auxiliary President) who have continued their support and involvement in the Rowing Program throughout the 2018 winter period and assisted me in my introduction to the program. During this season I will be working towards achieving three key goals; Streamlining operational procedures Many of you may have already noticed a few changes to the way the program operates, and I look forward to continuing these positive changes into the season and the 2019 winter season. Among a variety of things, we will be reviewing a number of policies and procedures we are looking to improve include; communication, induction processes, safety, etc. I encourage you to contact me with any feedback on how the program is operating so I can continue to work towards improving our operations. Improving the program framework and pathway Coming from a teaching background, I am striving to develop a more succinct framework for the CBC rowing program to allow for a more structured and streamlined journey through the CBC rowing program from Year 7 to 12. This includes developing a curriculum-like structure to the which will allow the rowers to progress along the continuum of learning in a structured manner. I also envisage aligning this pathway with the College s curricular program from 2020, with the inclusion of rowing in H/PE and Sport Science programs. Developing long-term structures Commencing in 2017, the College drafted a Strategic Plan for the Rowing Program. I hope to finalise this Strategic plan to provide a long-term plan for the Club which considers its equipment and structural requirements over the next 10 years and beyond. This will include a master plan for the Torrens and West Lakes boatsheds, fleet rollover plan and program framework. Work on this has already started, with Rowing joining discussions with the College regarding the development of the College s Strategic Plan and its role within the College. The intent of this is to help establish sustainable structures and procedures within the program for long term success With the commencement of the regular training program, rowers will be working with a completely refurbished fleet, housed in two thoroughly cleaned out sheds. The Rowing Program is also committed to developing the leadership capabilities of the rowers, a factor assisted by the inclusion of rowerled programs such as the Come and Try Rowing program. On behalf of the Rowing Team, we are looking forward to a successful season, which would not be possible without the dedication, commitment and tenacity of our rowers and coaches. I would also like to thank you in advance for your support for the program, crews, coaches and myself. Daniel Ralph Director of Rowing Mobile: dralph@cbc.sa.edu.au 4

5 CBC Rowing Club Mission The mission of the CBC Rowing Club is to promote and develop rowing at all levels of the club, focusing on excellence in recreation, competition and coaching, acknowledging our tradition, and fostering College community involvement in the sport and club. Core Values The core values guiding the CBC Rowing Club include: Brotherhood - being bonded and connected as one club that acknowledges our proud history and tradition. Commitment - to personal excellence and respect to our crew, coaches, equipment, the boat shed and the environment. Teamwork - work collaboratively together, respecting the rights and responsibilities of all members of the rowing community. Determination - to maintain a positive attitude where every rower develops and moves beyond the ordinary. 5

6 Program Framework CBC is committed to providing all rowers with an opportunity to learn, develop and excel in rowing. Training for all squads will commence Monday September 3, 2018 (Week 7 Term 3) and continue during each week of the school term, as outlined below, until Saturday March 23, 2019 (Week 8 Term 1). Learn to Row (Year 7/8) For our Learn to Row cohort, we will encourage: Enjoyment of the sport of rowing Knowledge and understanding of the sport of rowing Sculling technique Trainings will occur at the following times: Tuesday 3:45-6:00pm On-water the Torrens Shed Thursday 4:00-5:30pm Strength & the Torrens Shed Saturday *see Saturday + Regattas Juniors (Year 8/9) For our Junior cohort, we will encourage: Enjoyment of the sport of rowing Development of rowing-specific movement patterns Competition experience Fostering relationships with peers Development of training routines Trainings will occur at the following times: Monday 3:15-6:00pm On-water West Lakes Tuesday 6:30-8am Strength & the Torrens Shed Wednesday 5:30-7:30pm On-water the Torrens Shed Saturday *see Saturday + Regattas Intermediates (Year 9/10) For our Intermediate cohort, we will encourage: Progress in the technical development of sculling techniques Development of physiological capabilities Development of race strategies The introduction to sweep rowing Trainings will occur at the following times: Monday 3:15-6:00pm On-water West Lakes Tuesday 6:30-8:00am Strength & the Torrens Shed Wednesday :30am On-water West Lakes Saturday *see Saturday + Regattas 6

7 Seniors (Year 10 and above) For our Senior cohort, we will encourage: Development of sweep rowing Development of physiological capacity Mastery of race strategies Development of leadership, mentoring and coaching skills Trainings will occur at the following times: Monday 3:15-6:00pm On-water West Lakes Tuesday 6:30-8am Strength & the Torrens Shed Wednesday 5:30-7:30am On-water West Lakes Thursday 6:30-8am Strength & the Torrens Shed Saturday *see Saturday + Regattas The schedule above is not final and may be modified due to time, equipment or staffing requirements. Outside the school term School Holiday training sessions All rowers are encouraged to continue to engage in physical activity throughout the holidays. This is for a variety of reasons, however particularly for injury prevention and detraining purposes. There will be a separate (and optional) training program issued for each school holiday break. This information will be circulated in Week 8 Term 3 for the October school holidays and Week 6 Term 4 for the December/January school holidays. Rowing Camps Rowing camps are a key aspect of our training program as they provide us with the opportunity to give our rowers a period of constant coaching in preparation for racing and to build club spirit. Only one camp will be offered this season, during the January 2019 school holidays, further information regarding the camp will be distributed separately. Saturday + Regattas All Saturday training/racing times and locations will be confirmed each Wednesday/Thursday, via and Skoolbag, when racing schedules are released by Rowing SA. See Regattas on page 8 for further information. 7

8 Regattas All Years 7-12 rowers will have the opportunity to compete at each of the following regattas. Further information on all regattas, such as events and times, will be provided when it becomes available. Saturday 27 October Term 4 Week 3 West Lakes Regatta Saturday 3 November Term 4 Week 3 Murray Bridge Regatta* Saturday 10 November Term 4 Week 4 Round the Island* (West Lakes) Junior Regatta 2* (Torrens) Saturday 24 November Term 4 Week 6 Junior Regatta 2* (Torrens) Saturday 1 December Term 4 Week 7 West Lakes Regatta Saturday 2 February Term 1 Week 1 West Lakes Regatta Saturday 9 February Term 1 Week 2 Pulteney School Premiership Series #1 (West Lakes) Saturday 16 February Term 1 Week 3 CBC West Lakes Regatta Saturday 23 February Term 1 Week 4 PAC School Premiership Series #2 (West Lakes) Saturday & Sunday 2-3 March Term 1 Week 5 SA 1st Grade State Championships* (West Lakes) Saturday 9 March Term 1 Week 6 Scotch School Premiership Series #3 (West Lakes) Saturday 16 March Term 1 Week 7 West Lakes Regatta Saturday 23 March Term 1 Week 8 Head of the River Hosted by Pembroke School* (West Lakes) Monday Sunday March Term 1 Week 9 Australian Rowing Championships* Additional regattas are held after the Head of the River Regatta, however, CBC s participation in these regattas will be confirmed in 2019 * Some regattas have specific eligibility and entry requirements. Information regarding these regattas will be circulated as it becomes available. Please note that participation in regattas is subject to attendance at trainings, racing schedules and squad size. Where possible, all rowers will be given equitable opportunities to race throughout the season. 8

9 Training Venues CBC Torrens Boatshed War Memorial Drive, North Adelaide SA 5006 CBC ROWING Traffic and Parking and Drop-off Please observe parking restrictions in the area. As equipment is carried across the road, it is requested that the pick-up and drop-off rowers is not undertaken in front of the boatshed. Please do not park on the parklands or across the access driveways. Please note that this site is shared with Adelaide University Boat Club and as such, CBC asks that rowers, Parents / Carers and visitors respect the use of this space by others. West Lakes Boatshed Dotterel Drive, Semaphore Park SA 5019 CBC ROWING All rowers are to be dropped off in the car park adjacent to the boatshed. Vehicles are not to be driven onto the site (including the driveway) unless permission is given by the Director of Rowing. Please note this site is shared with PAC and Scotch College. As this is a residential area, CBC asks that rowers, parents / carers and visitors respect the use of this shared space. 9

10 Cancellation of training session Notice of cancelled sessions Training sessions scheduled on non-school days (i.e. student free days) or over significant school events (i.e. exams) may be cancelled. Notice of at least one week will be provided to rowers and families via and Skoolbag. Notice of cancelled/modified sessions due to the Extreme Weather Policy In the event the College is required to cancel or modify a training session due to the enactment of the Extreme Weather Policy (See page 13) or for other unforeseen circumstances, the Director of Rowing will notify all effected rowers and parents / carers by 1pm on the day via and Skoolbag message. This will include details of the modification or cancellation of the training session. Parents / carers are reminded to ensure that the College has up-to-date information regarding their contact details including; , mobile phone number and mailing address. This can be updated by contacting the Front Office. The Director of Rowing will use this information when contacting families. Absences As a part of the teamwork requirements of rowing, regular and consistent attendance is required at all scheduled land and on-water training sessions. Where possible, rowers are expected to schedule other commitments and appointments around their rowing commitments. Should a rower be unable to attend a training session or a regatta due to an unavoidable circumstance, a reasonable attempt should be made to notify the Director of Rowing (contact information found on page 4 as early as possible. Notification should be given via , phone and/or text message. The Director of Rowing will then notify the relevant coach/s. Early notification is essential as absences can have implications for crews engaging in on-water training or racing and alternative arrangements may need to be made. Under no circumstance should a rower attempt to contact their coach or ask another rower to inform a coach of their absence. 10

11 Crew Selection Policy CBC competes regularly throughout the rowing season at a number of local and country regattas. While CBC rowing strives to compete at a high level at all these events, due to a number of factors, it may be necessary for crews to be selected outside the selection process outlined below. Therefore, throughout the regular rowing season, racing and training crews will vary from week to week and will be selected at the Director s discretion, in consultation with the CBC coaches. The exact crew selection process for each squad is a difficult and sometimes challenging process and can vary due to several factors (i.e. size of the squad, time of year, type of event, etc.). Our crew selection policy aims to make a balanced assessment based on each rower s performance, behaviour, attendance and attitude. The policy is used by our staff to enable the effective ranking of squad members and ensure the competitiveness of all crews at key regattas throughout the season. Selection Process To assist selection, a series of tests will be conducted, standardised and weighted. These tests will may include, but are not limited to; - Ergo Tests (i.e. 1000m, 2000m, 30 minute, weight adjusted and rating capped tests) - Running tests (i.e. 2000m run and Beep test) - Sculling tests (i.e. 1000m and 2000m sculling time trials) - Seat Racing - Other criteria (i.e. attendance and behavioural, technical assessment, etc.) Before the process begins, rowers will be given the weightings and tests that their squad s selection will be based upon. All results will be made available following the conclusion of the process. Exemptions In the case of illness or injury, rowers will be required to supply an appropriate doctor s certificate and consult with the Director of Rowing to establish a fair and appropriate make-up test. Major Regattas For all significant events such as the Head of the River, 1st Grade State Championships, Nationals, etc, a set selection process will be implemented. The process for such events may differ to that of the process outlined above, however, any specific requirements will be advised in a timely manner. Selector s Discretion CBC reserves the right to promote or demote a rower based on extenuating circumstances throughout the selection process in order to ensure a fair and balanced crew is selected. Situations where this may be applied include; - Selecting rowers into certain seating positions (i.e. stroke and coxswain), - Selecting sweep crews where side preference needs to be considered, - Considering rowers whom have a significant imbalance in their on and off water performances. CBC reserves the right to remove or demote a rower based on their post-selection performance and behaviour in extenuating circumstances. A warning system will be implemented in this case, where an athlete will be given two warnings of poor performance/behaviour before a third infringement results in action. Parents / carers will be notified of these warnings. 11

12 Uniform Policy On-water sessions All rowers must wear the following when training or racing on the water; 1. CBC Rowing cap 2. CBC Rowing zoot suit 3. CBC Rowing UV top Sunglasses are advised where appropriate. Sunscreen and water bottles are essential. Rowers are also recommended to ensure they bring running shoes and slides/thongs to all on-water training sessions and regattas. Rowers are advised to avoid wearing CBC PE tops during on-water sessions as these tops are loose fitting and can interfere with rowing. Land sessions All rowers must wear the CBC or rowing specific clothing when completing land training sessions, this may include; 1. CBC PE Uniform (jacket, shirt, shorts and socks) 2. CBC Rowing Uniform (zoot suit, UV top, cap) 3. Suitable running shoes Please note that non-uniform items such as club zooties and training shirts may be worn, however, must be appropriate for the environment. 12 Attending regattas and travelling Rowers are to wear appropriate CBC clothing at regattas and when travelling as a group; this includes the following; - CBC PE Uniform (jacket, shirt, shorts and socks) - CBC Rowing Uniform (zoot suit, UV top, cap) - CBC School Winter and Summer Uniforms (blazer, tie, shirt, shorts/pants) - Any other CBC approved clothing Please note that non-uniform items such as caps, shirts, hoodies, etc. are NOT acceptable dress to be worn at regattas, etc. Additional information will be circulated later in the season for the uniform requirements for the Head of the River Regatta. Where to buy the uniform All uniform can be purchased at the College Uniform Shop

13 Extreme Weather Policy CBC prioritises the safety and wellbeing of all its students, therefore at times training sessions may have to be cancelled or modified to ensure the safety of all rowers. The following can be used as a guide to determine the actions that the Director of Rowing will implement in the event of extreme weather. On-water Training Sessions If the environmental conditions (at the training venue, i.e. West Lakes, Torrens River, Murray Bridge, etc.) reach or exceed any of the following limits, a training session will be modified or cancelled. Temperature of 34 o C (for Year 9s and below) or 36 o C (for Year 10s and above) Wind speeds of 25km/h (for Year 9s and below) or 30km/h (for Year 10s and above) Any indication of electrical activity (i.e. lightning or thunder) Any significant rainfall that is deemed by the Director of Rowing to be unsafe or impractical to train Where possible, sessions will be modified to ensure training consistency, first by rower s training in protected/indoor, air-conditioned environments (at the College or Torrens Boatshed). If this is not practical (i.e. another squad or program is using the facilities) training sessions may be cancelled. Notice of any modifications or cancellations that occur will be announced by 1pm on the day (or day before in the case of morning training sessions) by the Director of Rowing. This will be sent out via Skoolbag and to rowers and parents / carers. Note: Regardless of forecast maximum temperatures, as a general guide, morning training sessions will generally not be cancelled due to high temperatures. Strength and Conditioning Sessions As strength and conditioning sessions are hosted indoors in air-conditioned environments, these sessions will not be cancelled due to extreme weather. Regattas In South Australia, regattas are operated by Rowing South Australia and as such are governed by their own extreme weather policy. On regatta days, Boat Race Officials will consistently monitor the weather conditions and post-pone or cancel racing where appropriate. Should it be likely that a regatta may be affected by weather, the Director of Rowing will provide a summary of the anticipated action plan on the Friday via Skoolbag and . In some circumstances, the Director of Rowing may withdraw CBC from racing before regatta day if it is seen that the regatta may be adversely effected by weather. Commitment to College CBC provides numerous opportunities to students. These extend to co-curricular activities (the Arts, Sport, Citizenship, etc.) as well as leadership opportunities (Prefect, SRC, House Leaders, etc.). Given this, rowers, as well as parents / carers, are reminded that participation in the CBC Rowing Program will come with significant time and effort demands. To be a truly successful member of a rowing crew, a significant commitment is required which may affect a rower s ability to take part in other co-curricular activities within the College. Rowers and families involved in the Rowing Program need to be aware that while exemptions can be made at times, there is an expectation that rowers prioritise their rowing over other extra and cocurricular commitments. Therefore, this commitment may preclude rowers from participating fully in other activities. However, CBC Rowing is committed to ensuring that rowers are able to train and compete in rowing for the College without it having a negative impact on their ability to engage in other cocurricular activities, leadership opportunities and, most importantly, their academic performance. While understandably there may be clashes in the timetabling of rowing and other opportunities, the Rowing Program, where possible, through the Director of Rowing, will negotiate with the rower, parents / carers and associated College staff to ensure the success and cooperation of all concerned. Rowers will not be penalised for undertaking additional responsibilities related to the College in the event such responsibilities clash with rowing, providing the rower s absence does not significantly impact the rower s squad. At all times, rowers must ensure that they maintain and prioritise their academic commitments to ensure participation in rowing does not interfere with academic performance. 13

14 Conduct At all times, CBC rowers are representatives of the College, and as such they are expected to follow and adhere to all College rules regarding behaviour and conduct. Rowers are reminded that any rowing event, training or regatta they may participate in as a CBC representative is considered a College event. Rowers who conduct themselves in an inappropriate manner which is inconsistent with the College s behavioural expectations will be reprimanded as per the College s Behaviour Management Policy. Expectations of a CBC Rower Excellence In support of achieving one s full potential, CBC encourages rowers to achieve their own success, regardless at what level they or their goals may be. CBC rowers are encouraged be disciplined, dedicated and complete all their training with distinction. Rowers should: 1. Participate for their enjoyment and benefit. 2. Commit to their crew, squad and to the entire CBC Rowing Program by; being punctual, encouraging team members and striving to be their best. 3. Maintain and continue to strive in their studies, ensuring that classwork, homework and assignments are all completed to the best of their ability and on time. 4. Prioritise school rowing training/regatta racing over all other external commitments unless previously organised with the Director of Rowing. This includes other college co-curricular commitments, club rowing and personal commitments. Faith All CBC Rowers are expected to respect the diversity of not only those they compete with, but also those they compete against. Rowers are encouraged to participate in the sport to what ever level they may desire and are challenged to achieve their own success, for themselves not for others. Rowers should: 1. Consistently demonstrate Catholic values and Christian behaviour by word and example. 2. Demonstrate comradery, sportsmanship and respect for themselves, their peers and the competition at all times. 3. Engage in the sport to achieve their own level of success and not for the desire of winning, social gain or the benefit of others. Community All CBC rowers are encouraged to become active and contributing members of the CBC Rowing Community, extending this contribution beyond their College life as an old scholar. Rowers are to respect other members of the community, their contributions and values. This also extends to respecting the training environments and the equipment provided. Rowers should: 1. Take pride in the appearance of the training spaces and effort should be made by all to appropriately clean and store equipment and to keep all of our training spaces in a clean and tidy manner. 2. Follow all reasonable instructions given to them by coaching staff and peers, which includes but is not limited to; equipment handling, traffic flow regulations, equipment care, etc. 3. Take proper care when handling equipment, especially when de/racking the boats and carrying them into and out of the shed. Rowers should notify their coaches as soon as damage has been identified. 4. Provide service back to the club where appropriate. This extends into periods of injury where CBC rowers are expected to continue to contribute to the community. This may include; coaching, loading and unloading the trailer, coxing crews, rigging and derigging or participation in working bees. Compassion Rowers are encouraged to respect the individual differences of all within the community, whether the difference is race, religion, socio-economic status, performance level, etc. Rowers should: 1. Respect the roles of Boat Race Officials and administrative staff, supporting their decision without argument. 2. Be supportive of all crew, squad and club members and recognise and applaud the contributions and efforts of these individuals appropriately. 3. Demonstrate self-compassion, by ensuring they maintain their own mental, social and physical health for the benefit of themselves and their crew members, including but not limited to appropriate nutrition, hygiene, recovery and social behaviours. 14

15 Service to Rowing CBC Rowing provides numerous opportunities for rowers to give back to the Club and support its growth and development. Rowers are encouraged to provide support where possible and appropriate, but obviously some opportunities may not be suitable for all rowers. All service undertaken by rowers is recorded and will be recognised at the end of the season. Those who wish to use their service as Community Service hours for the PLP (Professional Learning Plan) may do so, and a certificate of recognition will be issued by the Director of Rowing if requested. Service can be provided through the following opportunities: Coaching / supervision of younger crews Assisting with boat loading and unloading for camps, regattas, etc. Participation at working bees Attendance at and assistance with any fundraisers held by CBC Rowing or by the Rowing Auxiliary Any rowers or parents / carers who have any suggestions for social functions or service opportunities that they may wish to undertake are encouraged to contact the Director of Rowing. Captain of Boats The appointment to the position of Captain of Boats and Deputy Captain of Boats is an honour awarded to a Senior Rower by the Director of Rowing, in consultation with the CBC Rowers and College Executive Team. It is an office which carries specific responsibilities in; - Representing CBC Rowing at events and key engagements. - Modelling appropriate behaviour, commitment and college values to the CBC and wider communities. A complete position description of this position will be circulated through the nomination process. Roles - Liaising as necessary between the rowers, the coaches and the Director of Rowing - Assisting both the coaches and the Director of Rowing at trainings and regattas (e.g. boat loading and unloading) where possible. - Acting as the voice of the student members of the Rowing Club. - Demonstrating a sustained and committed involvement in CBC Rowing, demonstrating sportsmanship, discipline, maturity and a competitive spirit towards personal rowing endeavours. - Demonstrating a long term commitment of service to CBC and CBC Rowing. Specific Duties - Address the CBC Rowing Community at engagements including; Head of the River Dinner, Boat Christenings, Fundraisers, and any other events as required by the Director of Rowing. - If appropriate, create a promotional / season overview rowing video, showcasing the CBC Rowing and Community. - Where possible, participate in the implementation and mentoring of rowers within the Year 7 PE Rowing and the Come and Try Rowing Programs Eligibility Nominees must be in their Senior season of CBC Rowing (Year 10/11 or 11/12) unless prior approval has been gained. The nomination, voting and appointment process are all in line with CBC Student Leadership processes and the position is considered an official CBC Student Leadership position. CBC Senior Rowers who already hold a Student Leadership position within the College are eligible to nominate for Captain of Boats. All positions of leadership must be approved by the College Executive prior to announcement. Caveat Successful applicants who do not meet the requirements of the role statements may be removed from the position at the Principal s discretion. 15

16 Nutrition Good eating habits have a significant impact on energy levels and subsequently rowing performance, both on and off the water. An appropriate diet will also ensure that rowers can perform in the rowing arena, as well as function at school and continue their growth and development. The information provided below should be used as a guide. If rowers have special needs such as diabetes, wish to gain or lose weight, etc. further advice should be sought. Tips for a healthy balance 1. Always eat breakfast. Whether it be before or after morning training sessions, breakfast is required to facilitate recovery from training sessions and prepare the body for the day ahead. 2. Keep fluid levels up. Having small amounts of water and regularly is the best way to stay hydrated. Remember you are dehydrated before you feel thirsty. 3. Make sure that carbohydrates make up approximately 70% of energy intake. This may include meals such as; rice, pasta, breads, cereals, etc. 4. Ensure plenty of proteins are consumed, particularly after training sessions, to facilitate muscle repair and recovery. This may include; meats, milks, cheese, beans, etc. 5. Limit intake of sugary and junk foods such as take-aways, ice cream, chocolate, etc. 6. Be sure to include plenty of fruit and vegetables in the diet. The replenishment of essential vitamins and minerals is needed to ensure the body can function day-to-day. For training sessions Take and drink 1-2 litres of water of water before, during and after training. Keep the water bottle in the boat and rehydrate frequently. Juices, cordials, protein shakes and sports drinks can be included in your hydration plan, but should not make up any more than a 1/3 of your total water consumption. Consume a small snack minutes before training. Following a session, aim to consume a snack or meal within minutes of finishing the session. This will help with recovery and prepare your body for the next training session. For morning training sessions For morning training sessions, eat something small at home before departing for training such as a banana or some toast. This will supply energy for the training session without the risk of you feeling sick or nauseated. Pack a sandwich, fruit or your regular breakfast to consume after training,. This will help with recovery. 16

17 For race days The night before a regatta: have a high carbohydrate meal to ensure glycogen stores are topped up for race day. 3 or more hours before racing: Consume a medium sized meal that contains plenty of carbohydrates. This could include a sandwich, pasta or rice dishes, a salad, etc. 1-2 hours before racing: Small snacks should be consumed, and as above, they should be high in carbohydrates. This could include bread, salads or some fruit. Within 60 minutes of racing: It is recommended that only small sugary foods are consumed within an hour of racing. Foods that are high in water may also support performance. This could include a small handful of lollies, a banana or some watermelon. What to avoid: The following provides a list of some of the foods and eating practices that should be avoided on race days; High fat and protein foods: these take longer to digest and clear the stomach Soft drinks and energy drinks: these may leave you sick or nauseated when you compete Large meals: they may not fully digest before you compete and, like the above, may lead to you feeling sick or nauseated while competing. Large volumes of water consumed at once: this won t help your body stay hydrated as it will excrete water quicker. Small amounts consumed often is best. 17

18 Pre-existing Medical Conditions CBC prioritises the safety and wellbeing of all its students, therefore it is essential that all pre-existing medical conditions are known to both the College and the Rowing staff. Parents / carers are encouraged to ensure that their son s details are always up-to-date with the College at all times. While most, if not all, pre-existing conditions are manageable within the rowing environment, it is essential that rowers, parents / carers seek assistance from the Director of Rowing about strategies that need to be put in place to ensure the safety of all. Please note any rowers who do not carry the appropriate medication for their pre-existing medical conditions may be unable to participate in trainings or regattas. Please contact the Director of Rowing for further information. Management strategies Where possible, the rowing program will hold back-up medical intervention equipment and medications for pre-existing medical conditions within the standard First Aid medical kits. However, it is essential that rowers and parents / carers liaise with the Director of Rowing about any specific requirements. Asthma Any rowers who have been diagnosed with asthma and have been prescribed medication are required to carry their medication / Ventolin at all times (including out in the boat) while at training sessions and regattas. Diabetes Any rowers who have been diagnosed with diabetes are required to carry an appropriate management kit at all times (including out in the boat) while at training sessions and regattas. Allergies and Anaphylaxis Any rowers who have severe allergies or are anaphylactic are required to carry their medication / epipens at all times (including out in the boat) while at training sessions and regattas.. Pre-existing muscular injuries Should a rower require strapping, a brace or other artificial support for a pre-existing muscular/ ligament injury, it is expected that they undertake the necessary management procedures before arriving at trainings or regattas. This may include applying strapping or completing any and all prescribed stretches or exercises. 18

19 Rowing History Edmund Rice, the founder of the Christian Brothers was himself a rower and spent many hours rowing along the Suir River in Waterford, Ireland. It is not surprising then that many of the Christian Brothers schools included rowing as their co-curricular sport. Rowing was introduced to Christian Brothers College in 1909 by Br John Mark O Dywer, principal of the College. The College in that year entered four regattas by courtesy of the Mercantile Rowing Club and secured a shed to establish itself as a rowing school. In the following year the College purchased its first boat and then another tub four in The College soon proved itself as a viable rowing school, winning the Henley on Torrens in 1913, defeating St Peter s College. Br William Doyle became the new principal in 1914, and he had spent many years prior to arriving at CBC as rowing master in various schools. Despite the war years Christian Brothers College competed in a number of Intercollegiate regattas, with some success in tub four races. After the first world war, Br David Purton became principal of the College in The College did have both a first and second four during this time but also struggled with numbers. In 1923 the boarders at CBC moved to Rostrevor College, as did Br Purton and the Year 11 and 12 cohorts at the College, which made it difficult to sustain crews and rowing disappeared from the College co-curricular until In that year Br O Keane, through the invitation of the South Australian Rowing Club, established an affiliate with the Torrens Rowing Club and had students competing in regattas up to 1950 when Br O Keane moved to another school and rowing again disappeared until In 1958 Br John Bourke was appointed as principal of the College and had experience of rowing in many of his previous schools. In his 1958 Principal s Report he stated: A start has been made to reintroduce rowing, which was so popular at CBC forty years ago, and it is hoped that, within a short time, our boys will once again join other colleges in this fine sport. Br Bourke negotiated with the Adelaide City Council and with support of the Parents and Friends erected a boat-house on the north bank of the Torrens River, purchased a new boat and a boat trailer. In the years to follow rowing continued to grow in the College, with CBC being admitted into the Head of the River in In the same year the College purchased its first eight boat and won the under 15 Mercantile Memorial Shield at the schoolboy s regatta. Throughout the sixties the rowing club continued to grow and appointed a rowing coach, Mr Ron Lawrence, in 1965 who was a coach at the club until In 1969 the Rowing Club Auxiliary was established to assist in raising finance for boats and they purchased a boat entitled Stephen (which the club still possesses) in memory of two rowers who were tragically killed in In 1977 the first Head of the River was held at West Lakes and the school introduced, in its centenary year (1978), a new uniform for the centenary of a white top with purple banding. In both 1980 and 1988 CBC won the Head of the River in Schoolboy 1st VIII and have won various trophies and shields in Head of the River races in other categories. In 2009 the College celebrated 100 years of rowing with the purchasing of the boat Centenary. In the history of rowing at CBC the club has purchased over 35 boats. In 2018 CBC continues to enjoy rowing with the support of the College, Rowing Auxiliary, Christian Brothers, students, old collegians, parents, coaches and volunteers. 19

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21 Rowing Auxiliary The Rowing Auxiliary is set up to provide operational and fundraising support to the CBC Rowing program. The Rowing Auxiliary s members include parents/carers of current CBC rowers and Old Collegians. The primary goals of the Rowing Auxiliary are to; raise funds to purchase equipment to support the operation of the CBC Rowing Program and support the Director of the Rowing, where requested, in the operation of the specific aspects of the Rowing Program. The Rowing Auxiliary was formed in 1969 and raised funds that year to purchase their first boat (Christened R G Lawrence) in Since then they have purchased 37 more boats and numerous other equipment and even paid for and built the CBC boatshed at the Torrens. Initiatives of the Rowing Auxiliary vary and the committee is always looking for new and innovative methods to fundraise. Current initiatives include; - Operating food stalls at Rowing SA Regattas, - Hosting an annual Quiz Night (November), - Conducting quarterly BBQ s at Bunnings Woodville, - Selling wine, port and People s Choice Community Lottery tickets. How to get involved Meetings are held every third Wednesday of the month at 6:30pm in the CBC Senior School Staff Room (ground floor of the Chapel Building) all are welcome. Notice of these meetings are sent out by both the Secretary of the Rowing Auxiliary and Director of Rowing. Each year the Rowing Auxiliary hold an Annual General Meeting where the previous year s financials are reviewed and officers for the next year are elected. Key Contacts President: Mr Keith Lowman Phone: presidentrowingauxiliary@gmail.com Secretary: Mrs Rebecca Vanstone Phone: secretaryrowingauxiliary@gmail.com 21

22 Expectations of a CBC Supporter Parents / Carers Code of Conduct 1. Getting rowers to training and regattas on time. 2. Ensuring rowers have correct uniform. 3. Ensuring rowers are adequately prepared with snacks, water, and sunscreen. 4. Supporting Rowing Auxiliary fund raising initiatives. 5. Cooperate with the school to achieve the best outcomes for your child. Remember that children participate in sport for their enjoyment, not yours. 6. Support team and event officials in maintaining a safe and respectful learning environment for all rowers. 7. Maintain positive relationships with team officials regarding your child s learning, wellbeing and behaviour. 8. Support all efforts to remove verbal and physical abuse from sporting activities. 9. Encourage participation by your children. Focus on the child s efforts and performance rather than winning or losing. 10. Provide a model of good sportsmanship for your child to copy. Never ridicule or yell at a child for making a mistake or losing a competition. 11. Remember that children learn best by example. Appreciate good performances and skilful displays by all participants. 12. Be courteous, respectful and constructive in your communication with players, team officials, regatta officials and administrators. 13. Respect the rights, dignity and worth of every young person regardless of their gender, ability, cultural background or religion. 14. Encourage honest effort, skilled performance and team loyalty. 15. Make any new parents / carers feel welcome on all occasions. 16. Show appreciation for volunteer coaches, officials and administrators. Without them, your child could not participate. 17. Do not interfere with the conduct of events, but rather volunteer as needed. 18. Support Rowing SA s policy of a smoke and alcohol free environment. 19. Forward or discuss any coaching concerns to the Director of Rowing. 22

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24 Faith Excellence Community Compassion A Birth-12 Catholic College for boys in the Edmund Rice Tradition Senior Campus 214 Wakefield Street, Adelaide P F Junior Campus 324 Wakefield Street, Adelaide P F CBC Community Children s Centre 178 East Terrace, Adelaide P F enquiries@cbc.sa.edu.au Web 24