Damascus College Rowing Handbook. Season

Transcription

1 Damascus College Rowing Handbook Season

2 Regatta Schedule 2017/18 October st BAS Lap of the Lake (seniors only) Lake Wendouree November th 5 th Nestles & Hamilton Regatta - Hamilton 11 th RV Schools Regatta - Geelong 19 th BAS Sprint Regatta (juniors only) - Lake Wendouree 25 th BAS Regatta Lake Wendouree or RV School Regatta - Nagambie December nd Sacred Heart Regatta - Geelong January th Ballarat Regatta - Lake Wendouree 27 th 28 th Barwon Regatta - Geelong February rd 4 th Wendouree Ballarat Regatta - Lake Wendouree 10 th to 11 th Nagambie Regatta - Nagambie 17 th Head of the Schoolboys - Lake Wendouree 25 th Head of the Lake - Lake Wendouree March rd 4 th RV State Championships - Lake Wendouree *Qualified crews only 3 rd RV Junior Girls State Championships - Geelong 16 th 18 th Head of the Schoolgirls Regatta Geelong 19 th 25 th Sydney International Rowing Regatta Penrith *Qualified crews only

3 Key Calendar Dates 2017 Term 3 Monday 24 th July Monday 21 st August Friday 22 nd September Term 3 land training commences for all squads Year 8 Learn to Row program commences Term 3 ends Term 4 Monday 9 th October Tuesday 17 th October Saturday 2 nd Sunday 3 rd December Wednesday 8 th December Thursday 7 th Sunday 10 th December Friday 15 th 17 th December On-water training commences for all squads Season Launch BBQ Geelong Camp and Club Dinner Term 4 ends Junior Rowing Camp (Lake Wendouree) Inters / Seniors Rowing Camp (Lake Wendouree) 2018 Monday 15 th 16 th January Wednesday 17 th 19 th January Junior Rowing Camp (Lake Wendouree) Inters / Senior Rowing Camp (Lake Wendouree) Term 1 29 th January Term 1 starts Wednesday 28 th March End of Season Dinner (TBC)

4 Rowing Camps 2 nd - 3 rd December 2017 Full squad 2 day camp To coincide with our attendance to the Sacred Heart Regatta in Geelong, we will be conducting a rowing camp over this weekend, incorporating a squad dinner on the Saturday night. Details will be confirmed closer to the date, however as an outline; - Students will be bussed to/from Geelong on both days (no overnight stay) - Attend the regatta on Saturday - Squad twilight row on Saturday evening - Squad dinner on Saturday night (students BYO money, recommended budget of $25) - Row Sunday morning - Club triathlon or other fitness challenge Sunday afternoon - Boat unloading on late Sunday afternoon Thursday 7 th 10 th December Juniors 4 day camp Lake Wendouree (WBRC) - Our Parents Group will supply breakfast, snacks and lunch (budget $7-$10 per student per day) - Camps are likely to run from 6am to 5pm on all days (details to be confirmed) - Students are to bring spare training clothes, socks and runners, thongs, hats, sunglasses, sunscreen, drink bottles and bandaids/tape for blisters. Friday 15 th 17 th December Inters / Seniors 3 day camp Lake Wendouree (WBRC) - Our Parents Group will supply breakfast, snacks and lunch (budget $7-$10 per student per day) - Camps are likely to run from 6am to 5pm on all days (details to be confirmed) - Students are to bring spare training clothes, socks and runners, thongs, hats, sunglasses, sunscreen, drink bottles and bandaids/tape for blisters JANUARY 2018 Rowing camps to be separated into squads to better utilise our resources and to maximise the effective outcomes of the camp. Monday 15 th 16 th January Wednesday 17 th 19 th January Junior Rowing Camp (Lake Wendouree) Inters / Senior Rowing Camp (Lake Wendouree)

5 Communication The Damascus College Rowing Program provides various communication platforms to help provide up-to-date information at all times. The main form of communicating important information is via and Teamapp. Other useful information can be found under the rowing page of the school website. Each season, students and parents are required to update their access groups on TEAMAPP to ensure they receive the relevant information regarding their squad. Find us at - (search for Damascus College Rowing) SOCIAL MEDIA The rowing program has a private Facebook Group which is restricted to current and past students of the rowing program, their parents, coaches and other active supporters of the program. We ask that no negative comments or feedback be posted on our social platforms, rather to direct these concerns/queries/questions to the Head of Rowing via , telephone or face-to-face. Find us at ABSENTEEISM For those new to rowing, it is important to recognise that unlike other sports, where players can be easily substituted, a rower can t be easily replaced if they miss an on-water session. To find someone to fill in for on-water sessions is nearly impossible and a change of one rower in a boat greatly affects the crews balance, their rhythm and the run of the boat, which in turns affects the other crew members on-water experience and learning opportunity for that session, and can quickly result in the session being ineffective and wasted. As a program, we do not typically have reserve rowers so it is essential that all crew members are fully committed to their crew and their training times, in particular their on-water sessions. Absenteeism is a carefully considered factor when selecting crews. If a student needs to miss a session for whatever reason, it is a requirement of that students parents to contact the Head of Rowing and their child s coach to confirm the absenteeism.

6 PROGRAM KEY CONTACTS Head of Rowing Ms Sharon Waters Head of Sport Mr Matt Rea Coaches Simon O'Brien Narelle Burnside Grant McKechnie Michael Bennett Dean Kittelty Matt Ashley John Marshall Georgia Edwards Tahnya Robson Riley Taylor Ryan Vanderlinden Riley Norman

7 Rowing Levy There is a rowing levy of $500 payable per student per rowing season, which is invoiced to parents by the school. This levy helps to cover the cost of; - Student membership to WBRC - Regatta entry fees - Bus transport costs (for training sessions and regatta days) - School supplied breakfasts Other costs to consider; - Damascus College Rowing uniform - some compulsory and some optional items are available - Regatta day meals (approx. $7-10 per day per student) - Rowing camp meals (approx.. $7-10 per day per student) and accommodation costs (if applicable) - Additional levy for the Australian Rowing Nationals trip (if applicable)

8 Training WHAT TO EXPECT As a member of the Damascus College Rowing Program, attendance to training sessions and regattas is compulsory. It is important for students and parents to recognise and understand that as a student progresses through their rowing journey with Damascus College, their volume of weekly training sessions will increase as they transition from junior rowing to intermediate rowing and into senior rowing. The rowing program is governed by an agreement of rules and regulations set by Ballarat Associated Schools (BAS). This agreement is in place to ensure fair competition amongst all BAS schools and to ensure students are not being over trained by over-zealous coaches. The below table outlines the current training workloads as permitted under the BAS agreement; # of Training Sessions PER WEEK Term 3 Term 4 Term 1 Juniors Current Year 8 1 Land Training Session 1 x 4 week Intro to Rowing Program Current Year 8 1 Land Training Session 2 on-water sessions Current Year 9 1 Land Training Session 2 on-water sessions Intermediates Current Year 9 1 Land Training Session NIL on-water Seniors Current Year Land Training sessions NIL on-water Current Year 9 2 Land Training Sessions 2 on-water sessions Current Year Land Training sessions 3 on-water sessions Current Year 10 1 Land Training Session 3 on-water sessions Current Year Land Training sessions 4 on-water sessions

9 Students who are in Year 8 during Term 3 are required to attend a Learn to Row program held at WBRC, which consists of one session per week for 4 weeks. The aim of this program is to; - Familiarise the students with the boat shed - Learn about the anatomy of a boat - Learn rowing specific terminology - Learn about boat safety and lake rules - Learn the basics of the rowing stroke and coxing TRAINING COMMITMENT Land training for the rowing program begins in Term 3 of each school year in line with the BAS rules and regulations. Students in Years 9-11 are required to commit to three (3) land training sessions per week where students undergo fitness training and technical refinement on the rowing machines. On-water training sessions begin in Term 4 of each school year. The BAS rules allows a maximum time of 1.5 hours for all on-water sessions. Please note that we allow a 2 hour block for these sessions to give our students 15 minutes either side of their time on the water, to prepare for sessions and to pack up from sessions. We strictly adhere to the rules and regulations as outlined by BAS, however if weather is inclement and we need to cancel an on-water session, our coaches and Head of Rowing will always endeavour to provide a make-up session to ensure our students boat skills are always optimally maintained. We understand that changes to training schedules impacts on family life and we greatly appreciate the compromise and commitment given by our rowing families and students when accommodating these unforeseen yet necessary changes to our training schedules. Quality outcomes come from the quality of training not the quantity of training. Where possible, on-water sessions will always be prioritised over land training.

10 Weather Risk Assessment All sessions will go ahead UNLESS otherwise notified via Teamapp. Our coaches refer to Weatherzone ( and Willy Weather ( for up-to-date weather information regarding predicted winds, heavy rainfall, storms and temperatures. HIGH RISK CONDITIONS Typically, where there are winds in excess of 35kmph or if there is a predicted wind gusts, storms or lightning, our crews will not row on the water. The Head of Rowing will communicate to all squads regarding any cancelled sessions via and Teamapp. Winds between 30-35kmph will be judged on a case-by-case basis, as sometimes the conditions at the Lake can be deceiving and much calmer than what the predicted winds will lead us to believe. Conversely, sometimes calmer predicted winds could mean the lake is rough and not suitable for rowing. In these scenarios, our students will do a land training session at the Lake so please ensure your child still attends the scheduled on-water session. PLEASE BRING RUNNERS TO EVERY ON-WATER SESSION.

11 Crew Selection Policy Crew selection depends on the numbers of enrolled students in each year group and can be a difficult (and sometimes challenging) procedure for all students and coaches. Our crew selection policy aims to make a balanced assessment based on each student s performance, behaviour and attitude. The policy is used by coaches to enable the effective grading of our students and to ensure the competitiveness of all crews. We provide several crew selection opportunities throughout the rowing season where students can track and monitor their improvements against their own previous performance as well as against their peers within the rowing program. Typically these occur at the beginning of Term 4, at the conclusion of Term 4, during the school holiday rowing camps and shortly after the commencement of Term 1. The policy has been devised to allow evaluation of the amount of rowing specific training students have undertaken throughout the season and includes a subjective on-water assessment of all athletes technical abilities. - All rowers will be assessed and provided with feedback in aspects of oarsmanship (technical ability) throughout the season. - All crews will be selected based on a combined assessment of skill, fitness, teamwork and attitude. - Selection can also be dictated by the number of events or type of races available at a particular regatta. - The coaching team, in consultation with the Head of Rowing will decide which events will be entered and ensure that crews are finalised before each regatta. - Attendance to training will be considered when coaches are selecting crews. The Head of Rowing reserves the right to make substitutions due to unforeseen events while minimizing the effect on other crew members.

12 ROWER SELECTION Ergo Score Performance in 1000m or 2000m selection tests. If a student is unable to perform any of these ergo tests, they must discuss the reason for their inability to complete the trial with their coach and Head of Rowing prior to the set date for the test, and a date to perform the test is to be agreed upon. Excellent Very Good Good Needs Improvement BOYS GIRLS BOYS GIRLS BOYS GIRLS BOYS GIRLS Juniors Under Under Under Under Under Under Over Over 1000m 3:40 3:50 3:50 4:00 4:00 4:10 4:00 4:10 Intermediates Under Under Under Under Under Under Over Over 1000m 3:30 3:40 3:40 3:50 3:50 4:00 3:50 4:00 Seniors Under Under Under Under Under Under Over Over 2000m 6:30 7:40 6:50 7:50 7:15 8:00 7:15 8:10 Boat Moving Ability Ability to move a water effectively with good technique. This may require seat races between crews to identify the best boat movers within the squad. Aptitude A student s ability to follow coaching instruction and apply this instruction to their rowing stroke Attitude Respect for equipment, crew members, peers, coaches, other club members, teachers, parents and supporters as well as competitors. Attendance Student attendance to training, regattas and meetings will be monitored during the season and will form part of crew selection decisions.

13 COXSWAIN SELECTION 1. Performances during training; this includes the elements of crew organisation off the water, boat handling on the water, steering and the calls given and the manner in which they are given during training 2. Performances during racing; this includes the elements of crew organisation off the water, boat handling on the water and adherence to lake rules, the ability to safely and calmly position the boat into a starting bay, the calls given (and the manner in which they are given) during racing and the ability to effectively steer a straight course. 3. Interaction with athletes and coaches, both on and off water 4. Coaches assessment of level of commitment, dedication and ability to work within a team 5. Courtesy of, and conduct towards, other lake users, boat race officials and regatta umpires. 6. All coxswains must complete their accreditation with Rowing Victoria before they can cox a race. This accreditation process consists of completing a short online course as well as faceto-face coxing seminar. CREW CHANGES Coaches have the option to nominate a crew change to the Head of Rowing, at any point within the season. At the discretion of the Head of Rowing, the nominated students will complete an ergometer test, following which further on-water trials may be undertaken to ascertain boat moving ability. All final crew decisions are made by the Head of Rowing. The Head of Rowing may, at any stage within the season, suggest and trial crew changes (either coxswain or athlete).

14 Coaches COACHES CHARTER Coaching within the Damascus Rowing Program is on a volunteer basis. We rely heavily on a strong sense of commitment from our coaches to fulfil their responsibilities as a coach of our school crews. We rely on our coaches to uphold our duty of care responsibilities to our students to ensure our students train and compete in a safe environment that is enjoyable and instils a lifelong education and appreciation of healthy living and wellbeing. Our coaches will: - Attend all scheduled training sessions and regattas for their crew. - Notify the Head of Rowing of any known absenteeism before the scheduled training session or regatta (or as soon as reasonably possible) and proactively seek out a replacement coach if they are unable to attend a training session or regatta. If unable to attend a regatta, coaches are expected to handover a detailed crew race plan to the caretaker coach or Head of Rowing. - Immediately report any breakages, damage, loss or incidents to the Head of Rowing. - Act in a professional and ethical manner and exercise appropriate Duty of Care. - Be positive, supportive and encouraging of crews. - Train crews in accordance with the best practice for rowing being mindful of the needs of the individual and level of the crew. - Actively seek out coaching advice from the coaching group and Head of Rowing when assistance is required. - Not exceed training times set out in the BAS Guidelines. - Model sportsmanship and appropriate behaviours at regattas, training and camps. - Ensure that members of any crews adhere to the School Code of Conduct. - Ensure school policies concerning uniform, sun protection and harassment are adhered to. - Maintain effective communication with the Head of Rowing and crews at all times. - Participate in boat trailer loading and unloading activities for regattas. This includes assisting at regatta venues with these tasks. - Participate in crew selection and keep accurate records of student results. All results to be communicated to the Head of Rowing as soon as possible for record keeping purposes.

15 OUR COMMITMENT TO OUR COACHES We sincerely appreciate the extensive time, effort and passion given by our volunteer coaches. Without our coaches, our rowing program wouldn t exist. All coaches must hold a current Working with Children Check and a current marine boat licence (Victoria) and complete our Volunteer Application Form prior to coaching with us. Certification of these accreditations must be supplied to the Head of Rowing before commencing any coaching duties within the Damascus Rowing Program. Any expenses incurred in obtaining these minimum coaching accreditations will be reimbursed by the school, where appropriate. Our coaches are also supported by the school in gaining the minimum coaching accreditation qualifications with Rowing Australia and/or Rowing Victoria. We openly encourage our coaches to attend coaching seminars that are held regularly throughout the year by Rowing Victoria, to extend their personal coaching knowledge and contacts within the rowing network. We strongly believe in the ethos of continuous learning and improvement, where all coaches can benefit from sharing technical drills, best performance practices, boat rigging knowledge and of course, our passion for our sport. The Head of Rowing openly seeks feedback from our coaching group regarding their crew, and for their contribution towards the continuous improvement of our rowing program. Their ideas, thoughts, frustrations and concerns will be listened to and where appropriate, acted upon as soon as reasonably possible and within the constraints of our rowing program.

16 Our Facilities As all of our training venues are shared with other groups, it is an expectation of every student of the Damascus Rowing Program to treat our training venues with respect and keep them maintained in a clean and tidy manner. This includes removing, and appropriately disposing of, any rubbish and personal items. ON WATER SESSIONS The Damascus College Rowing Program conducts all on-water sessions at either the Wendouree Ballarat Rowing Club (WBRC) or Ballarat City Rowing Club, which are both located on Lake Wendouree Parade. LAND SESSIONS All land training venues will be clearly detailed on the student training plans and will vary depending on the squad. Where possible, we prefer to conduct land training sessions on campus.

17 BOAT SHED RULES 1. All Rowers and Coxswains must have shoes or thongs on at all times. Shoes or thongs must be taken in the boat with the Rower. No personal items are to be left on the boat landing area. 2. A water bottle, cap/visor, sunglasses (optional) and sunscreen are compulsory at each session. 3. As soon as Students arrive, they are to immediately store their school bags and uniform in the provided change room lockers. 4. Rowers are expected to immediately prepare for their session by taking out their allocated oars and launching the Coaches speedboats. Coxswains are required to collect their coxing equipment from the charge point and prepare the boat washing equipment (i.e. ensure that there is fresh water, detergent and sponges in each wash bucket). 5. Oars are to be carried BLADE FIRST into and out of the boat shed, as the blade is the most expensive part of the oar and must be kept in sight at all times when being carried. Blades are not to be hanged over the edge of the boat landing area. All oars are to be neatly placed in their sets on the boat landing area, with the blade facing up. 6. Rowers and Coxswains are responsible for the safe removal and return of boats to the racks, as this equipment is very expensive. Boats are clearly marked with rack positions when returning boats to the rack. 7. Coxswains are required to follow out or follow in their boat, with one hand always on the end of the boat. This ensures that the Coxswain has a full and unrestricted view of the boat being carried. 8. Rowers are required to listened for, and respond quickly to, their Coxswain instructions when handling boats. 9. Rowers are required to wear socks in the boat for hygiene reasons. 10. All equipment is to be treated with care and respect. 11. Strictly NO RUNNING within the boat shed or on the boat landing area as this can be slippery when wet. 12. Coxswains are responsible for the return and charging of cox equipment at the end of each session.

18 13. Each Crew is responsible for washing their boats and oar handles at the end of every session. All equipment, including speedboats, must be put away at the end of each session. 14. Students must report any breakage, damage or missing equipment to their Coach or Head of Rowing immediately.

19 Our Equipment Rowing equipment is expensive to purchase and expensive to maintain. Our school is committed to building our fleet of boats and rowing accessories as we continue to grow our rowing program, however we must ensure our current equipment is looked after well, regularly cleaned and properly maintained. This is the responsibility of every student of the rowing program and in doing so, we are fostering a culture of pride and gratitude within our rowing program. As an example, a brand new rowing boat (coxed four) costs approximately $25,000 to purchase, and a hull repair can cost anywhere from a few hundred dollars for a small patch up to a few thousand for major works or a hull refurbishment. A new ergo costs $1,500 each, a new oar costs between $ per oar and coxing units cost approximately $1,000 each. Any breakage, lost, stolen or damaged equipment, or incident either on or off the water, must be immediately reported to Coaches and/or the Head of Rowing. Coxswains are responsible for any coxing equipment used by their crew during training sessions and during regattas. All equipment must be returned at the end of the training session, or at the conclusion of the regatta day. It is common courtesy that all Coxswains charge their equipment, ready for the next crew.

20 Uniform Our rowing uniform is supplied by The Regatta Shop and uniform can be purchased at any time by visiting Below is a list of items students will need throughout the rowing season; COMPULSORY - School rowing zootie - School rowing UV long sleeved top - School rowing visor or cap OPTIONAL - School rowing hoodie - School rowing singlet - School rowing polo shirt - School rowing training shorts - School rugby jumper - School polo shirt - School sports shorts (suitable for land training sessions) - School rain jacket Compression or thermal clothing - we encourage students to wear BLACK or NAVY compression or thermal clothing in cooler weather conditions. These can be worn under their rowing uniform.

21 Travelling to and from, and when at regattas Any of; - School track pants - School sports jumpers (rugby top or rowing hoodie) - Rowing polo shirt/singlet/uv long sleeved top - School PE shorts or rowing shorts - School rain jacket All students are to be correctly attired at all times this includes training, racing, travelling to and from regattas, and when at regattas. We respectfully request students to refrain from exposing their bare torsos when in rowing uniform. This includes exposing sports tops, crop tops, bras or bandeaus for the girls, and bare chests for the boys. Please also note that Rowing Victoria have strict uniform rules regarding uniformity of the crew. In regard to hats, a crew member may opt to NOT WEAR a hat or visor, however if other crew members wish to wear a hat or visor, those members MUST wear the identical hat or visor. Similarly, if someone wants to wear a white long sleeve top under their zootie, any other crew member wishing to wear a top under their zootie, it must be white and it must be long sleeved. LOST PROPERTY Please ensure all items are clearly labelled and report any lost property to the Head of Rowing. Any found items will be kept in our ergo room at school and will be removed at the end of the season.

22 Transport TRANSPORT TO/FROM TRAINING SESSIONS All on-water sessions are conducted at Lake Wendouree. All students are provided with a Term training program which outlines their squad/crew training times and locations. This program can be accessed at any time via our Teamapp or by request to the Head of Rowing. Students are also ed a copy for their safe keeping. Below is an outline of how transport is provided as part of the Rowing Program; On Water Sessions (subject to individual crew changes) Mornings 6:00am - 8:00am Students require own transport to boat shed. School bus will return students to school and breakfast is provided. Evenings 3:30pm - 6:00pm Transport provided by school bus to WBRC. Students require own transport home. Land Training Sessions at Damascus (subject to individual crew changes) Mornings 6:30am 8:00am Students require own transport to school. Students must arrive ready in training uniform. Breakfast is provided at school. Students are required to change into school uniform before eating breakfast. Afternoon: Students to arrive at training dressed in their training uniform Session concludes at 5:30pm (or as advised by their coach) Students require own transport home.

23 TRANSPORT TO/FROM REGATTAS The majority of the regattas we enter are held on Lake Wendouree and therefore transport is not provided by the school for these locally based regattas. For the regattas that are held away from Ballarat (for example, Geelong or Nagambie) the school will provide a bus to transport the students to and from the regatta venue. As we will typically have many crews entered in each regatta, the bus is usually scheduled for an early departure from school (usually between 5:30am to 6am) and will leave the regatta venue at the conclusion of our last scheduled race, once our boat trailer has been loaded. The Head of Rowing will manage the bus schedule on a per regatta basis and as it best fits with our racing schedule. Regatta days can be long days if taking the school bus, so it is wise for students to bring their homework and other activities to help fill in their day. Parents are welcome to drive their own child to/from regattas. Please ensure the Head of Rowing is informed of this intention. Carpooling is also another popular form of transporting students to/from regattas. If a student will be carpooling with another family, it is the responsibility of that student s family to provide consent to the responsible family. The school is unable to assume responsibility for any child out of our care. As a rule of thumb, students are required to arrive to the regatta venue at least 90 minutes before their first scheduled race time if they are not required to unload the boat trailer for the days racing, or at least 2 hours before their first scheduled race time if they are required to unload and rig boats ready for the days racing.

24 Useful Information about Regattas REGATTA INFORMATION Please visit to access the Rowing Victoria (RV) Regatta Calendar. Here, you will be able to select the upcoming regatta to view important information such as crew entries and race schedules, as well as live results and past results. All RV regatta entries are submitted online by midnight of the Sunday before the scheduled regatta date. RV typically publishes a proposed regatta schedule within hours of closing the regatta entries with the final schedule and race draw typically being available on Fridays or early Saturday mornings. The Head of Rowing will always endeavour to communicate all race information to students and parents via student and Teamapp in a timely manner. REGATTA VENUES The majority of the regattas we attend during the season are managed by Rowing Victoria (RV) and are conducted on weekends (Saturdays or Sundays or across both days). Fortunately for us, majority of these regattas are held on Lake Wendouree. Depending on the race schedule, we will normally launch our boats from WBRC however if sharing boats is an issue, we will usually set up camp on the west side banks in between Loreto and St Patricks Point. Other regatta venues include; Barwon River Barwon Terrace South Geelong

25 Nagambie Lakes Regatta Centre Enter via Loddings Lane Nagambie BOAT LOADING / UNLOADING Preparing to travel to regional regatta venues can be a time consuming task for the rowing program, especially if students don t fulfil their requirement to help with the enormous task of loading and unloading the boat trailer. Many hands make light work so it is expected that all students participating in a regatta will help with two of the following boat loading or unloading sessions; - Boat derigging and loading at the Lake - Boat unloading and rigging at the regatta venue (at the start of the regatta) - Boat derigging and loading at the regatta venue (at the conclusion of the regatta) - Boat unloading and rigging at the Lake (ready for the next week of training) Wherever possible, the Head of Rowing will manage this process so that the responsibilities are shared equally between all squads participating at the regatta and that each squad will be required to attend only two boat loading or unloading sessions. However, if your child is unable to make it to their allocation boat loading/unloading session, they are expected to attend another session and this must be communicated to the Head of Rowing. If you are intending on driving your child(ren) back home after a regatta, please ensure that your child(ren) have received the approval of their coach, or the Head of Rowing, to leave the regatta venue.

26 Student Self Care ANAPHYLAXIS If you suffer from anaphylaxis, please ensure that you carry your EpiPen with you to all training sessions, camps and regattas. Parents are required to notify the Head of Rowing and their child s coach of any anaphylactic conditions affecting their child. ASTHMA Asthma is a common condition within the rowing community. It is imperative that those students who suffer from asthma self-manage their condition for training and regatta days, although we do keep an asthma pump in our First Aid Kit. It is a compulsory for any asthma sufferer to carry their own asthma pump to every training session and race, and to carry it with them at all times. BLISTERS Blisters can occur when you damage your skin while rowing. Repeated friction from the oar handles commonly causes blisters to form along the areas of contact. If the blister doesn't affect your rowing, leave it alone and keep your hands moisturised so that the skin remains supple. Callouses will naturally occur over time and leaving the blister intact prevents infections from entering the skin, and the clear liquid inside the blister pads the area. When you row, the oar handle may exert too much pressure on your blister and cause you pain. We recommend that you drain any painful blister. Never drain burn blisters. Wash your hands with antibacterial soap before puncturing your blister. Disinfect a small needle by heating it until it turns red and allowing it to cool or by soaking it in rubbing alcohol for three minutes. Carefully push the

27 needle into the blister as close to your skin as possible, but don't rip your skin. You may need to soak rough areas first to allow the needle to penetrate the blister without difficulty. Most blisters release a clear liquid, but blood blisters release blood. Gently apply pressure to the top of the blister until the bubble is empty. Once you drain a blister, protect the exposed skin from germs. If you have ripped the skin, trim the excess skin from the blister with a pair of sterilized scissors or cuticle cutters. Apply an antiseptic cream to the area, and then cover the blister. Unless the bandage comes loose or gets wet, you can change the bandage daily. You may find blisters heal more quickly if you expose them to air when you aren't rowing. Keep an eye on the blister and notify your doctor if you notice any red streaks or pus. We do not encourage the use of methylated spirits to help toughen up hands. Supple skin has been proven to be better at protecting hands against blisters, and from damaging hands further once blisters have formed. DIET Maintaining a balanced, healthy diet while participating in the rowing program is absolutely essential to ensure students have the energy for training, competition, school work and other activities during their day. Growing teenagers who are physically active have high energy intake needs and careful consideration around the type of food being consumed is essential. This includes hydrating adequately before, during and after training sessions and regattas. Packing a snack for post-training recovery is also highly recommended for all students. Appropriate snacks include fresh salads, whole fruit, nuts and berries, dips and crackers, light sandwiches, protein balls, smoothies and yoghurt. It is recommended that athletes do not consume heavy meals within 2 hours of competition or an ergo test.

28 SUN EXPOSURE Rowers and coaches are exposed to a higher intensity of sun compared to other athletes who do not train on the water. Reflection of the sun s rays off the water results in increased exposure to harmful UV radiation. Use of sunscreen, hats and sunglasses is compulsory for all sessions. We offer a UV protective long sleeve T-shirt as part of our compulsory rowing uniform kit. HYDRATION Water bottles must be carried by every student to every training session, both on-land and on-water. Water bottles must not be shared with others, to help prevent the spread of any infectious illnesses such as cold sores or flu viruses within crews and squads. Water is recommended, however on days of extreme heat, mixing water with a Hydrolyte or similar product is encouraged. HYPOTHERMIA Hypothermia occurs when the whole of the body has been chilled to a much lower than normal temperature, and can no longer maintain its heat e.g. below 35 C. Avoidance must be the first consideration at all times. It is important to dress to suit the weather layers of clothing are more effective than wearing just one warm garment. The outer layer should be both windproof and waterproof. Remember the head is a major source of heat loss so it is important to wear a hat in cold weather. Tops or hoodies with front pockets are not recommended as these tend to get caught on oar handles.

29 Captains of Boats In Term 3, the students of the rowing program are provided with the opportunity to nominate and vote for their leadership representatives in the position of Captain of Boats. There are two leadership positions available one to represent our girls rowing program and one to represent our boys rowing program. These leadership position are only available to senior students who will be entering Year 12 in their final year of the rowing program and must have completed at least two full consecutive years within the Damascus College Rowing Program. The final leadership appointments are approved by the Head of Sport and Head of Rowing, and the successful students are awarded their captaincy at the season launch BBQ in early Term 4. The skills and personal characteristics of a Captain of Boats include; Being well organised, motivated and enthusiastic about representing Damascus College Rowing Willingness to carry out the role with a hands on approach Willingness to be involved with our rowing group and to lead by example at all times Be a natural leader with the respect of peers and ability to support and delegate where required The ability to work closely with students, coaches and the Head of Rowing As a Captain of Boats, you may be required to do the following tasks; Act as a role model Promote an atmosphere of comradery between all levels of the rowing program Display correct uniform, especially wearing caps, sunscreen, footwear and uniform Ensure cleanliness in the WBRC boatshed and change rooms, as well as the ergo room at Damascus College

30 Ensure cleanliness of the canteen after a morning training session Assist with boat loading or unloading, and be able to confidently receive and give instruction Take care of all Damascus and WBRC rowing equipment Be the voice of the rowing program students group and communicate effectively with the Head of Sport, Head of Rowing and the Captain of Boats at WBRC Make a speech at the end of season dinner and help coordinate student involvement in this event Coordinate student fundraising efforts in liaison with the Head of Sport and Head of Rowing Liaise with the parents group

31 Awards The Damascus College Rowing program has a student award program recognising Excellence in Rowing. This award is designed to recognise each student s efforts and achievements in participating in the rowing program over the course of the season. There is an award winner and a runner up for each squad level (junior/intermediate/senior) across both the girls and boys programs. The award recipients are voted on by the coaching group, judged against the following criteria; - 90% or above attendance record - Continuous improvement with fitness scores - Attitude and sportsmanship - Technical competence/improvement The awards are presented at the end of season dinner.

32 Parent & Supporters Group The Damascus College Rowing Parents & Supporter Group is an informal group of parents, grandparents, siblings and past rowers who work together to support the rowing program. We hold a number of informal meetings throughout the season, to coordinate events, discuss fundraising efforts, and generally socialise with other involved parents. In the past few seasons, our involvement has included: Assisting with season opening BBQs Catering for mid-season rowing camps, meal time supervision and clean up Catering for regatta days Coordinating mid-season pasta nights/bbqs for families Catering for umpire lunches at local regattas Timing races at local regattas Coordinating students/parents for boat holding duties General regatta support cheer squad Towing boat trailer Hosting BBQs/food stalls at local regattas and volunteering for WBRC Boat shed working bees Fundraising Communicating to the rowing community via Facebook/Team App New supporters always welcome. We will certainly find something for you to help with! If you would like to get involved with our Parents and Supporters Group, please contact Yas Lloyd ( ) or Narelle Edwards ( ) for further information.

33 Regattas A Guide for Students ARRIVAL Students must always adhere to their coach s instruction regarding what time they are expected to arrive at a regatta, however a good rule of thumb is at least 90 minutes before your first scheduled race start. Parents, if driving their child to a regatta, are asked to take into account traffic conditions and allow sufficient time when travelling to regattas. CLOTHING It is essential that you prepare for all weather on race days. As per the Rowing Victoria rules and regulations, all crews must wear the same attire during their race, so some pre-race day planning with your crew may be required. In terms of hat, some crew members may opt to not wear a hat and those who do wish to wear a hat, must ensure that the hat is the same type (visor or cap) and colour. WHAT TO PACK School zootie Thongs, runners and socks Rain jacket Long sleeve t-shirt or thermal Short sleeve t-shirt Drink bottle Sunscreen & Sunglasses Damascus hat or visor School tracksuit pants School sports shorts Rowing hoodie or school rugby jumper Crew ribbons (girls) Food Blister care products Please note no student will bare their torso during regatta days or during training sessions.

34 This includes females with sports bras and crop tops worn under their zooties. Under no circumstance is it acceptable for students to expose their torso (or these items of clothing) in public whilst representing Damascus College Rowing. SUN EXPOSURE Please ensure your sports bag has SPF 50+ sun screen, your Damascus sports cap or visor and sunglasses. We recommend using a spray on sunscreen so that rowers hands are not compromised by greasy sunscreen on their oar handles. HYDRATION It is essential that you bring your own fluids for race day, and top up with safe drinking water as required. It is usually good practice to bring 2 drink bottles to race day, and on hot days, bring one that has been frozen overnight. The best form of hydration is water or coconut water. Hydrolyte powders are also a good idea to keep in your sports bag in case of extreme heat. Gatorade, Powerade and other sugary electrolyte sports drinks are not recommended. FOOD For full day regattas, our parents and supporters group often provide a healthy packed lunch for our students which is pre-purchased before the regatta. Costs for these lunches are typically between $5-7 per student and includes a morning or afternoon snack, and dietary requirements can be catered for. Alternatively, students are encouraged to bring their own lunch and snacks, or money to purchase food from food stalls. Food ideas: - Trail mix (nuts and grains) - Grapes and/or berries - Bananas and apples - Yoghurt - Wholegrain sandwiches with healthy fillings

35 - Crackers with dip or peanut butter - Protein balls - Coconut water (a natural electrolyte fluid) MONEY There are usually food stalls available at the regatta venues for students to purchase their lunch or snacks. It is advisable that students only purchase food from these vendors after their racing has ended for the day as this type of food usually isn t ideal as a pre-race meal. At the bigger main event regattas, there can also be clothing suppliers such as The Regatta Shop, who will sell event t-shirts and other rowing apparel. FOOTWEAR All students should pack their runners and a pair of thongs or flip flops for training and regattas. It is not acceptable for students to walk bare foot around the boat shed, school or regatta venues. No footwear is to be kept on boat landings during regattas or whilst training. Thongs or flip flops are easier to manage as these protect feet, are quick to get on/off and are less bulky to store in the boat with you. BLISTERS AND OTHER INJURY MANAGEMENT If you are suffering from blisters, please ensure effective treatment of these. You will need to ensure your affected hands are properly bandaged and protected during race days which may mean you will need to bring spare band aids, scissors and tape.

36 Regattas A Guide for Spectators Regattas are fun, relaxing and sociable events if you are prepared! Here are a few tips for parents and supporters to get you started. WHAT TO BRING camera fold out chair and/or picnic blanket sunscreen hat sunglasses drinking water esky with ice snacks for yourself and your child(ren) pen cash (to purchase a regatta program, merchandise or food/drink) WEATHER Please check the weather as races will take place even when there is rain predicted however Rowing Victoria (RV) have a weather policy that is strictly adhered to at all RV Regattas and which also forms the basis of decisions for our local BAS regattas. All parents and students will be informed if a race is cancelled due to inclement weather. ARRIVAL AND SPECTATOR AREA Parents are reminded that students are required to arrive promptly to regattas at least 90 minutes before their first scheduled race time, or as instructed by their coach. Upon arrival to the regatta, all rowers and coxes need to head to the boat trailer area to help with unloading and rigging up boats. Parents should head to the school tent area as soon as you arrive to the regatta and set up your chair(s) somewhere comfortable.

37 Car parking can be difficult at some regatta venues, so please allow plenty of time to find a park in time for your child s event and please take note of any parking restrictions. ENTERTAINMENT The race schedule can sometimes be delayed by changes in the weather conditions, or by crews arriving late to their race start times. Spectators are wise to arrive on time, but be prepared to wait. Regattas are long days and there is generally lots of down time between races. Bring your favourite reading material or a laptop or hang around the food tent and chat with your fellow parents. FOOD / DRINK VENUES Some regattas are extremely well catered for in terms of providing quality food and drink vendors, whereas other regattas can be a bit light on for options! It s a good idea to always bring some cash to purchase food and drink at the regatta venues, however better still would be to pack your own drinks and snacks for the day. MERCHANDISE Rowers and coxes can easily become great hoarders and avid collectors of rowing apparel and other paraphernalia! Larger regattas such as the Head of the Lake or Head of the Schoolgirls Regatta usually have their own regatta T-shirt, hoodie, caps or other clothing items available to purchase on the day. SUPPORTERS ETIQUETTE The Damascus College Parents and Supporters Group is easily the best group of supporters on any given rowing course, and it is something we are extremely proud of. Please show your support to all of our crews and we also encourage our supporters to acknowledge the efforts of our student s competitors as well, should they happen to row past our supporters tent after their race.

38 BOAT LOADING / UNLOADING For our away regattas (usually at Geelong or Nagambie) there is a requirement of the students to load/unload the boat trailer. This process is time consuming, and has four parts derigging and loading at the Lake, unloading and rigging at the regatta, derigging and loading at the regatta and unloading and rigging at the Lake. Parents are reminded to allow time for their child to participate in these activities, as instructed by their Coach and/or Head of Rowing. If you are intending on driving your child(ren) back home after a regatta, please ensure that your child(ren) have received the approval of their coach, or the Head of Rowing, to leave the regatta venue.

39 Rowing Glossary DIRECTION Bow The part of the boat which crosses the finish line first (ie. the front). Stern The back of the boat which crosses the finish line last. Bow side The oar is on the left hand side when rowing, right hand side when coxing. Stroke side The oar is on the right hand side when rowing, left hand side when coxing. BOAT ANATOMY Bow ball The white ball on the tip of the boat s bow. The bow ball serves to protect the boat and persons from injury upon impact. Canvas The top side of the boat on either end of the boat (stern and bow). Often used by race commentators when calling the distance by which a crew has won or lost a race by. Deck The deck is an internal feature of the boat, where students step on when entering and exiting the boat. Fin A small flat appendage located along the stern section of the hull which helps stabilize the shell in holding a straight course. Foot stretcher An adjustable bracket in a rowing boat to which rowers feet are secured.

40 Gate Attached to the rigger, which holds the oar while rowing. Gunwhale Pronounced gunnel. Essentially the edge of the boat shell which runs along the sides of the crew compartment. The gunwhale is used to carry the boats and is the part of the boat which sits on the boat racks. Hull Another term for the boat shell. Pin A steel pin that secures the gate to the rigger. It is often used when measuring and setting up the boat to specific gearing. Rigger Metal framework which are tightly bolted to the hull which supports and connects the oar to the boat. Rudder Device used to steer the boat. Seat What a rower sits on. The seat has 4 wheels which are attached to 2 slides so that it can roll up and down the slide to allow the rower to move through the stroke. Slide The tracks that enable the seat to move. OAR ANATOMY Blade The big flat scoop of the oar which is placed in the water to move the boat. Button Also referred to as the collar, it is a plastic ring which keeps the oar against the gate and prevents the oar from slipping into the water!

41 Sleeve Often pink or white in colour, it is a plastic protective covering on the oar that sits in the gate, allowing precise rotation and movement of the oar. The sleeve also aids in changing the oar length and gearing. Handle The end of the oar which rowers hold. SEATING POSITION WITHIN A BOAT Bow or 1 seat The person closest to the bow of the boat, first to cross the finish line. Forms part of bow pair in a four/quad. 2 seat The person in front of bow. Forms part of bow pair in a four/quad. 3 seat The person 3 rd from bow, who sits behind the stroke in a four/quad. Stroke or 4 seat The 4 th person from bow, or the stroke of a four/quad. Stern Pair The two rowers sitting closest to the stern. Middle Pair The two rowers sitting in the middle of a four/quad. Bow Pair The two rowers sitting closest to the bow. End Pair This combination includes the stroke and bow persons. Coxswain The person who controls the crew in terms of commands and steering.