Deben Rowing Club Junior Handbook

Deben Rowing Club Junior Handbook

This handbook has been put together in an attempt to give juniors an insight into the Deben Rowing Club (DRC) and what it offers to its members. It should be read in conjunction with your Learn to Row (LTR) Handbook, and for more general information check out the junior section of the British Rowing (BR) website at www.britishrowing.org/taking-part/juniors. Club Structure and Junior Organisation In line with BR policy a young person is considered to be a junior until the 31 st August following their 18 th birthday. The DRC has established clear procedures for the supervision of all juniors. A copy of our Junior Supervision Policy (JSP) document can be found on the website www.debenrowingclub.co.uk and on the junior noticeboard in the Clubhouse. In particular, there are a number of Club officials who are responsible for all juniors: Junior Coordinator: Junior Coach: Club Welfare Officer: (CWO) The single lead individual for all matters relating to junior Club members. Responsible for the initial coaching of juniors on LTR Courses and the ongoing development of juniors rowing technique, fitness and stamina. Provides an independent point of contact with BR for child welfare issues, and promotes child protection within the Club. If you ever feel uncomfortable with what is happening at the Club then speak to the Junior Coordinator or CWO. If you wish to become a DRC member once you have passed your LTR test then you will be expected to pay a subscription fee. This can be done annually, or monthly by Direct Debit. Safety In common with other water sports rowing has a number of inherent dangers, both on land and on the river. It is the responsibility of all participants to be aware of them and to act accordingly. The DRC has comprehensive procedures that are detailed in the Club Safety Plan and the JSP. Please familiarise yourself with these documents. However, there is no substitute for common sense and we expect our juniors to exercise good judgement and to challenge things they are not comfortable with or do not understand. The LTR Handbook contains advise on water safety, clothing, hydration and nutrition. It also details what to do in case you capsize and how to get back into the boat if you are in the middle of the river. However, we tend to row near the bank of the Deben and it is usually better to swim with the boat to the shallows and then climb back in. In all cases it is imperative that you follow the instructions given by coaches and supervisors without delay. In addition, as a junior you will be expected to attend a capsize drill, held in a local swimming pool, and to attend regular drills during your time with the Club. DRC Junior Handbook 2 Feb 16

Junior Training Sessions Training for rowing is both physical and mental, and takes place on the water and the land. During the summer months when the days are longer and the weather generally better the emphasis is on water training. However, the importance of land training, particularly during the winter, cannot be over stated as the development of core stability, flexibility, endurance and strength are vital elements in your development as a rower. These attributes will not only help to improve your fitness and technique but also reduce the chances of injury. Each week the Junior Coordinator will generate a sheet on the SignUpGenius website detailing what sessions are being run the following week. Land based training is generally open to all juniors on a first-come-first-served basis, whilst each water session is run for specific groups of juniors. Juniors are organized into groups for water sessions based upon experience, ability, age and commitment. To get the most from each session the coaches must know in advance who is attending, so they can formulate a plan, and the athletes must turn up on time. If we don t know you re coming or you turn up late we may have to send you home. Junior Sessions In the winter we usually run 2 water sessions, which typically last around 2 Winter Summer hours each, on both Saturday and Sunday Monday Cross Training Cross Training morning. We also conduct ergo (indoor Tuesday Ergo Water rowing machine) sessions on Tuesday and Wednesday evenings and circuit training at Wednesday Ergo Ergo Farlingaye High School on Thursday Thursday Circuits Water evening. For the dedicated that leaves Friday - - Monday for cross training, for example Saturday Water Water cycling or swimming, and Friday as a recovery day. A day of rest is very important Sunday Water Water in the schedule to allow young bodies to recuperate and repair before the strain of training or competing at the weekend. In the summer we tend to concentrate on water based training, however, we will still conduct some land training if the water conditions are unsuitable for rowing. For any training session it is important to remember a few basics: Attend regularly if you want to progress, but only at sessions allocated to your group. Arrive on time and sign in. Remember to sign out when you leave. Let the coach know if you have been ill or have any particular time constraints. Make sure you are hydrated and have eaten appropriately. Come prepared for any weather and for indoor or outdoor training. Bring wellies and spare clothes, in winter you need several layers and in summer hats and suncream. Always warm up before training and stretch down at the end of a session. Be prepared to help others with their boats, to wash and clean equipment and to lend a hand in the kitchen if required. Always leave equipment as you found it. Come with the attitude to listen, to work hard and to enjoy yourself. The Club attracts members of all ages and backgrounds. We expect our juniors to be courteous at all times and to maintain the highest possible standards of behavior. DRC Junior Handbook 3 Feb 16

Competency and Progression Juniors will be periodically tested on the water and on the ergos in the Clubhouse. The results will be used to assess progress and to help the coaches select crews for competitions. There are a range of standard tests conducted on the ergos including 2km, 5km and 30-minute time trials. On the water we use a variety of skill tests to encourage good technique and to give the individual confidence and feedback on their progress. Eventually every junior will, if they want to, have an opportunity to compete for the DRC at a variety of competitions in the region and beyond. Racing There are 2 different forms of competition in rowing, regattas and head races. In general, regattas are held during the summer months and head races during the winter. Regattas This is the form of racing you may have seen on the TV or at the Olympics. They take place on a lake or river and involve side-by-side racing over distances varying between around 500m and 2km. Each competitor can expect to race a number of times in the same day depending upon the number of entries in each category and the number of lanes on the course. Head Races A head race is a time trial against the clock and rowed over longer distances than regattas. Some events have long and short courses of around 5km and 2km. All the boats in a division will position themselves at the start line and then row the course individually at approximately 30 second intervals, rather than racing side by side. At the end of the day the times are worked out for each and every crew / competitor to find the winner in each category. Categories Races are conducted in several categories that denote the age, expertise and gender of the rowers, along with whether it is sculling or rowing, coxed or coxless and how many seats there are in the boat: J = junior, e.g. J14 for those who are not yet 14 before the first day of September preceding the event (normally school Year 9, J15 - Year 10 etc). Mas = master, competitors who are, or will be, 27 by the end of the calendar year. Sen = senior, not J or Mas. Includes Under 19s and Under 23s. Senior rowers are sub-classified by status levels defined by points held (races won): Nov = novice IM = intermediate level 1,2 and 3 Sen = senior Eli = Elite DRC Junior Handbook 4 Feb 16

W = womens, if no letter then open or mens. 1,2,4,8 = numbers of rowers + = coxed, - or [blank] = coxless. x = sculling e.g. Nov 8+ is a novice mens coxed eight, WJ17 4x is a 16/17 yr old girls coxless quad. Competing In order to compete you have to be a member of British Rowing and bring your racing license to all regattas and head races. If you are entered into a race then it is important to read all the documentation, including safety instructions and the course map. The Club only takes responsibility for juniors once they arrive at the venue and does not organise transport. All competitors should arrive at least 1½ hours before their first event to help rig the boats and carry out the safety checks, and just like any other session it is important to warm up properly. After racing all the boats will need to be de-rigged and loaded onto the trailer for their return. You will also be expected to load and unload the trailer at the Club, so keep this in mind when asking to compete at an event. As you may be a long way from home, you should take a complete set of kit for each race you are entered in. This is because you may get very wet and need to change multiple times during the day. You should also have a set of clean and dry clothes with you. To compete at some events it is essential to be wearing Club kit, a one-piece or a t-shirt. These items can only be purchased 3 or 4 times a year so it is important to plan ahead as there is a limited stock of items to borrow from others. Speak to the other juniors and coaches about what is required. It is imperative for a strenuous sport like rowing to be properly hydrated and to have eaten appropriately, both before and during competitions. You will also need a water bottle in the boat for the paddle to the start so that you can drink whilst you are waiting to race down the course. All entries and fees are organised by the Club, so you will have to ensure the relevant payment is made into the Club Racing Account before the event. There will also be a small fee for each competitor who uses a boat carried on the Club trailer. DRC Junior Handbook 5 Feb 16

Code of Conduct The DRC has adopted a Code of Conduct for juniors based on BR and Clubmark guidelines: Uphold the highest possible standards of behaviour and cooperation at all times. Play within the rules and respect the decisions of coaches and officials. Respect the rights, dignity and worth of all participants regardless of age, gender, ability, race, cultural background, religious beliefs or sexual identity. Keep to agreed timings for training and competitions or inform your coach if you are going to be late. Wear suitable kit for training and competitions. Pay any fees for training or events promptly. Junior members are not allowed to smoke on Club premises or whilst representing the Club at competitions. Junior members are not allowed to consume alcohol or drugs of any kind on the Club premises or whilst representing the Club. Bullying of any sort will not be tolerated. Equipment As a member of the DRC you have access to a wide range of expensive and fragile equipment, which you are expected to help care for and maintain. Your LTR handbook gives information about the different types of boats and the necessary safety checks. You should always check the serviceability of your boat and blades before each outing, clean everything when you return and check for any damage that may have occurred whilst you were out. Carrying and Launching Boats As a rule, the number of seats in a boat will determine the number of people needed to carry it. However, some boats are heavier than others, particularly the Explore boats, and young juniors will often struggle to carry these boats. It is always better to have too many people rather than too few when lifting and carrying, and whenever you need to lift a boat you should always bend from the knees, keeping your back straight. If a group of people are carrying a boat only one person should issue instructions to make sure that no one gets hurt and no damage is done to the equipment. Care must always be taken to avoid tripping over trestles, hosepipes and buckets, and to be aware of other rowers and members of the public. Fine singles and doubles should be removed from the racking by 2 people. Care must be taken to avoid damaging other boats with the riggers, and to avoid lifting the boat into the riggers of other boats above. When removing the boat you should place one hand over the hull and one underneath the boat before lifting. Once the boat is clear of the racking it is a good idea to turn the boat so that the riggers are vertical and the decking is held against the body. You will then be able to under sling your arms, which will make carrying the boat more comfortable. At no point should a boat be carried with both arms over the top of the hull, as a loss of grip would cause the boat to fall to the ground. A fine single may be carried by just one person, where the boat is carried upright and the secret is to find the point of balance. However, a safer option is to have 2 people, DRC Junior Handbook 6 Feb 16

positioned each side of the cockpit, which is the minimum for carrying a double. A double may be carried at waists or shoulders with the riggers vertical, or above heads with the boat upside down. Fours and quads require at least 4 people to carry them and great care when removing them from the racking. They should be carried upside down at shoulders or waists, with the crew split left/right/left/right (opposite the riggers in the case of a four), or above heads. When moving the boat from the trestles and into or out of the water the whole crew will have to stand on the same side, so before splitting to carry the boat at shoulders it will have to be lifted above heads. All the crew must co-ordinate their movements, under the direction of a single individual to ensure safety. You should avoid using the riggers to carry any boat, but if it is necessary then hold the rigger as close to the boat as possible. Hands On Lift Above Heads Shoulders DRC Junior Handbook 7 Feb 16

Boats should be put onto the water with the bow facing into the tide (unless the wind is stronger than the stream) and they should return to the Club in the same way, keeping in mind that the tide may have turned during your outing. This will make manoeuvring easier and reduce the chances of being swept onto moored boats or bouys. With the boat pointing into the tide you can see the obstacles you are being pushed onto and can simply row away, rather than having to back down if facing the other way. Ferry Glide: One of the most common mishaps on the Deben, which can lead to a capsize, is being pushed by the tide onto buoys or moored boats. When crossing the river you must always consider the effect of the tide and plan accordingly: - Point the bow of the boat into the tide at around 45 - Row towards the moored boat or buoy that is up-tide. - Your boat will then travel across the tide and the river. - If you are being pushed towards the down-tide boat then row harder or turn more into the tide. - If you get too close to the up-tide boat then stop rowing or turn more across the tide. Tide Direction of rowing Direction of travel Up-tide buoy or moored boat When crossing the main navigation channel you must also be aware of large boats, which may not see you or slow down. Down-tide buoy or moored boat DRC Junior Handbook 8 Feb 16