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ROWING HANDBOOK 2018


CONTENTS Welcome 02 Rowing at Presbyterian Ladies’ College 05 Important Contact Information 05 PLC Statement of Purpose 06 History 07 Argyle Club 08 Blackwatch (PLC) Shed 08 Who helps deliver the PLC Programme? 08 PLC Rowing Requirements 09 Training Sessions 10 Crew Selections 11 PLC Rowing Training Schedule 12 Regattas 12 Argyle Club (Parent Support Group) 14 General Information 14 Code of Conduct – Rowers 16 Code of Conduct – Supporters 17 Parents Supporting Rowers 18 Heath and Safety 20 Directions to Champion Lakes Regatta Centre 21 About the Boats 22 The Rowing Technique 24 Quick Terms 25

FOR THE CURRENT TRAINING SCHEDULE CLICK HERE


WELCOME From the Principal We are extremely proud of our rowing programme at PLC. Our Head of Rowing and Head of Sport, Ms Annette Pearce, oversees the programme and works closely with all our coaches. Along with our Head Coach, Mr David Milne, the coaching team bring extensive rowing experience and coaching credentials to the rowing shed and programme. PLC rowing has enjoyed enviable success over many years. It’s very rare for me to miss a regatta and I try hard to make it to the Nationals regatta in Sydney to cheer on Team PLC. I hope this year is no different, and that you have a wonderful season and enjoy the camaraderie of the rowing shed. Kate Hadwen Principal


From the Head of Rowing and Head Coach It is with pleasure that we welcome new parents and rowers to the PLC Rowing family and welcome back those returning from previous seasons. This handbook is designed to assist you and outlines the requirements and important information that you may require throughout the season. Any other pertinent information that arises during the season will be sent to parents and rowers via email from the Head of Rowing and/or to parents via the Parent Year Co-ordinator Representative. Please take the time to read through this handbook. Rowing is the ultimate team sport. However, it is a mentally and physically demanding sport, requiring the girls to work hard, be committed and have a good attitude towards each other whilst continuing to enjoy the sport. Rowing develops camaraderie and often results in long lasting friendships. For parents the sport can also be quite demanding (taxi driver, helping out at events and assisting with fundraising) however it can also be very rewarding. As a parent you automatically become a member of the Argyle Club (Parent Support Group). We trust all rowers, coxswains, coaches and families have an enjoyable season. Annette Pearce Head of Rowing

David Milne Head Coach

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“On good days I row. On bad days I row harder.” Anon

ROWING AT PRESBYTERIAN LADIES’ COLLEGE Our aim is to provide an enjoyable, quality, team oriented program. It is a sport that requires a great deal of discipine. The hours and training involved in rowing make it extremely challenging. The greater the challenge, the greater the reward.

IMPORTANT CONTACT INFORMATION Head of Rowing Annette Pearce T: 0447 192 600 | E: annette.pearce@plc.wa.edu.au Head Coach David Milne School website plc.wa.edu.au Rowing information https://home.plc.wa.edu.au/sports-senior-school/ In case of illness, please text the Head of Rowing T: 0447 192 600.

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PLC Values Integrity ‘Honore’ Learning Community Effort ‘Labore’

PLC STATEMENT OF PURPOSE Presbyterian Ladies College is a Uniting Church School committed to an excellent, well-rounded educational experience that gives every girl confidence and empowers her to lead a principled life and make an active contribution to the community. Strategic Objective Providing opportunities for generations of girls to discover their uniqueness and have the courage to strive to live by their convictions and realise their potential.


HISTORY The Independent Girls’ Schools’ Sports Association (WA) (IGSSA) Rowing Competition commenced in 1989 with perpetual trophies awarded for the First Eight and Schoolgirl Premiers. The Head of the River Champion School Trophy was added in 1996. Rowing at PLC began in 1986 with two senior crews coached by Hale School’s George Xouris, using their boats and equipment. PLC joined the Inter‑School Rowing Competition in 1991. In the 2017 season, this had grown to 112 girls in Years 9-12 rowing and one Year 8 coxswain. Until 2011, PLC had limited success in competitions. Since that time, however, PLC has won every trophy other than in 2014, when MLC won the First Eight. IGSSA notes 2014 was “one of the closest First Eight finishes in history” with the live stream still profiling on their website. Many of our rowers, past and present, have gone on to represent Western Australia and Australia, with PLC also competing in the Australia Club and Schools Championships. In our most recent season, 2017, the PLC U17 8+ crew won Silver at the 2017 Australian Club and Schools Championships. Grace Bowen, Amy Gibbs, Michali Oliver, Eleanor Swick and Emma Wilson were selected in the 2017 WA School Girls’ Pathways crew that competed in the 2017 Australian Junior Team Trials. Other notable performances include: •

Joanna Lutz (1997) Represented Australia; Won medals in World Rowing Cups consistently between 2000 and 2006 culminating in being crowned World Champion in 2001.

Brittany Mann (2006) Won numerous medals in National Rowing Championships from 2006-2011; Represented Australia in the Australian Junior Women’s Rowing Team in several overseas competitions; Appointed Australian Junior Rowing Team Captain (Beijing).

Hannah Vermeersch (2009) Won Gold 2009 Junior World Championships; Member of Australian Women’s Eight 2012 London Olympics (6th); Won Gold 2013 World Championships and several other gold medals.

Natasha Gay (2012) WAIS athlete in National Rowing Roster since 2012; Won Gold 2010 & 2012 Australian National Rowing Championships; Won medals as a Junior in 2010 and 2011.

Sienna Zamin (2015) 2017 U21 Australia Rowing Team – Trans Tasman Challenge

Gabi Morris (2016) 2017 U21 Australia Rowing Team – Trans Tasman Challenge

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ARGYLE CLUB The Argyle Club was established in 1995 and named after the Argyle family in honour of their significant contribution to rowing at PLC. This support group organises fundraising and social events during the rowing season, and coordinates the hosting of one regatta each season. In 2018, PLC will be hosting the largest of these regattas, the Head of the River.

Five groups are involved in the effective delivery of rowing at PLC. They are:

BLACKWATCH (PLC) SHED

Rowers and Coxswains

The Presbyterian Ladies’ College Rowing Shed is called the Blackwatch Outdoor Education Centre and is situated on the Swan River, at the end of Johnston Street, Mosman Park (Keanes Point Reserve). During the week, girls walk up from the shed to school after training. Most trainings are held at the shed unless otherwise stipulated.

The success of PLC Rowing is measured by the on and off water performance of our rowers. In addition, they are involved in fundraising and ensuring our fleet of boats and equipment are looked after.

Presbyterian Ladies’ College Rowing is also very fortunate to have a bay at Champion Lakes that is used for regattas and training. A replacement schedule for all equipment, along with an experienced ‘Boatman’ ensures that boats and all equipment are maintained to ensure longevity. Rowing equipment is extremely expensive and very costly to replace. Consequently, we do ask the girls to be very careful when handling and using equipment at all times. As a general rule of thumb the Argyle Club contribute 50% of the cost of replacement equipment, the School is very grateful for the contribution parents make to PLC rowing.

WHO HELPS TO DELIVER THE PLC ROWING PROGRAMME? Rowing is a part of the School Sporting programme and falls under the School’s governance and Code of Conduct. As such the school policies and procedures apply at all times.

Rowers and Coxswains

PLC Head of Sport (also Head of Rowing)

Head Coach, Coaches and Boatman

The Argyle Club

Parents of Rowers

PLC Head of Sport (incorporates Head of Rowing) The school performs an array of functions for PLC Rowing including rower communications, coaching appointments, health and safety and assistance with event management for school regattas and camps. The Head of Rowing is responsible for these areas. Head Coach and Coaches Our coaching team is central to our rowing programme. They are a highly experienced team who impart technical skills and manage the development of our rowers. Our coaches make decisions every day that will affect your daughter. These are based on good logic and are made in the best interest of your daughter and her crew. It is important that parents support these decisions. If you have any issues with a coach’s decision, please discuss your concerns directly with the Head of Rowing in private. Discussing these concerns with your daughter, prior to discussing them with the Head of Rowing, may undermine the coaching programme.


Should you wish to discuss the coaching programme please contact the Head of Rowing. It is important to first seek clarification from the Head of Rowing before making contact with the Head Coach or your daughter’s crew coach. This will allow them to get on with the job of coaching the crew. The Argyle Club The Argyle Club is the support group for PLC Rowing and provides assistance to the Principal and Head of Rowing in fulfilling the objectives of our rowing programme. These objectives are to foster, promote and enrich the welfare of PLC Rowing and to encourage the involvement of parents and past PLC rowers in the development of PLC Rowing.

Rowing is considered to be one of the ultimate team sports. If one rower fails to turn up, the entire crew sits on the bank and can neither train nor race. Enjoyment and success depends on the commitment of every rower. Attendance at ALL sessions is compulsory and if a rower is unable to attend due to illness, then the Head of Rowing must be contacted as soon as possible preferably by text 0447 192 600. Requirements of PLC Rowers •

An ability to swim a minimum of 50m without stopping;

The Argyle Club carries out a vast array of fundraising activities for the purpose of providing rowing equipment and facilities to the PLC Rowing programme.

Commitment to advise the Head of Rowing of any medical concerns, medications and any physical or other limitations;

Without the wonderful support we receive from our parents and supporters, none of this would be possible.

Ensure your Rowing commitment does not conflict with any other sports or extra curricular activities you are involved in during the season;

Commitment to attend ALL training sessions and camps. Realise that your absence at training has a large impact on the rest of your crew. If you are unable to attend training, try and give as much advanced notice to the Head of Rowing;

Dress and act in accordance with PLC rules and Code of Conduct at all times;

Attend all regattas, and participate in the loading/unloading of boats and equipment.

Parents of Rowers Parents of Rowers are an integral part of the rowing programme and the club needs all parents to be involved in sharing the workload managed by the parent committee. Additionally, your vocal support at regattas is greatly appreciated. It is also important as role models to the girls that all parents consistently demonstrate high quality behaviour and values that positively impact on the culture of the Club and on the rowers.

PLC ROWING REQUIREMENTS Please read the following requirements carefully before committing to take part in the PLC Rowing Programme. Girls must be aware of the commitments prior to signing up and committing to rowing.

You are pledging to a very close knit team sport so your commitment needs to be for the entire season. A PLC Rower should: •

Work hard at maintaining academic studies – good rowers are good students;

Be punctual to meetings, trainings and arrive well before scheduled departure times of buses – good rowers are well organised; 09


Leave the boat shed at the end of training as soon as all responsibilities have been met – good rowers do not waste time;

Use training routines as a model for time organisation in other areas;

Be correctly and appropriately attired for training and competition;

Take care and responsibility for Rowing Club equipment and respect the facilities in and around the PLC Shed;

Respect all those involved including the Coaches and the decisions they make;

Be supportive of all other rowers;

Follow the direction of the Captain and Vice Captain of Rowing;

Enjoy the sport of rowing whilst striving for the highest possible standard not only for yourself but for PLC Rowing.

TRAINING SESSIONS Training sessions are held at the PLC Rowing shed. Please ensure you arrive at training at least five (5) minutes before the start time listed in the training schedule. The whole shed trains Saturday mornings. REMEMBER, rowing is a team sport. If one rower fails to turn up, the entire crew either sits on the bank and can neither train nor race. Enjoyment and success depends on the commitment of all rowers. At times training can be cold so it is important that the girls have warm thermal tops to wear under their training clothes. Beanies are also good to keep warmth inside the body. White thermal tops and blue fleecies are available from the PLC Uniform Shop. Water bottles are essential to maintain hydration. Sharing drink bottles is a serious health risk and is not permitted at any time. In the event of bad weather conditions a land-based training will replace the water session unless otherwise advised.

If your daughter is unwell, please contact the Head of Rowing by text to 0447 192 600 preferably the night prior to training. Weekday Training Girls are expected to walk back to school after morning training. Please ensure that sport shoes are worn back up to school and into the cafeteria. In the case where parents are happy to pick up their girls from training, there is a zero tolerance policy for loading up cars with rowers. All passengers must be securely seated – one passenger per seat belt. Bags can be left in the changing shed behind the Boarding House. The combination numbers to the lock will be sent to the girls and is available from the Head of Rowing. Please do not leave any bags outside of the Music Room or any other areas of the school. Weekday and Saturday Breakfasts Weekday breakfasts are available at the school cafeteria at your own cost. Saturday morning breakfast at the PLC Rowing Shed is provided after training and is an opportunity to bring the whole squad together. The Argyle Club will provide a roster of parent helpers for breakfasts. Training finishes at 9.00 am with breakfast running until 9.30 am. Lower Back And Trunk Strengthening Strength and Conditioning is incorporated in training sessions at the PLC Rowing Shed under the expert guidance of qualified coaches. In addition, further conditioning sessions are encouraged. The PLC Lighthouse will have the appropriate equipment and other services such as a sports physiotherapist in the Centre.


Will it be easy? No. Will it be worth it? Absolutely! Anon

CREW SELECTIONS Crew selection is not based on any one criteria. It is important parents and rowers have trust in the crew selection process. Any concerns or issues regarding crew selections must be raised with the Head of Rowing, not the coaches. Selection Criteria •

Rowers/Coxes

ergo, sculling and seat racing times;

satisfaction of the requirements of the event eg: previous times;

past school and nationals performances;

the athlete’s current level of skill and physical fitness;

factors relevant to crew combination, eg: crew compatibility, technical compatibility, age;

relevant rowing conditions in relation to any trialling or results (eg wind and stream effects);

any current injury or condition which may hinder or prevent the athlete’s performance; and coaches’ discretion.

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Believe in yourself and in your plan. Say not ’I cannot’ but ‘I can’.

PLC ROWING TRAINING SCHEDULE An up-to-date Training Schedule is published online at the PLC Senior School Sports blog or you can visit https://home.plc.wa.edu.au/sports-senior-school/wp-content/uploads/ sites/39/2017/06/2018-Rowing-Schedule-Draft-291117.pdf

REGATTAS Regatta dates have been confirmed for 2018: Regatta 1

Saturday 5 May

Regatta 2

Saturday 19 May

Regatta 3

Saturday 26 May

Penultimate Regatta Saturday 9 June Head of the River

Saturday 23 June Back up date Sunday 28 June

All Regattas are held at Champion Lakes. School marquees are set up along the foreshore on the island. Parking is on the opposite side (please see map for directions). Girls will meet at PLC between 5.45 am - 6.00 am and travel to and from regattas as a team. Start time for regattas is 8.30 am.

On conclusion of the regatta, girls are transported back to the rowing shed to unload and clean boats. This is an important part of the regatta and all rowers are expected to uphold this final part of the regatta. Approximate finish time is 2.00 pm ‑ 2.30 pm depending on finishing time of the regatta. Results from the regatta are posted on the website: www.igssa.org.au


Draft Race Day Schedule 5.45 am

Rowers meet at the Hugh Baird Sports Centre (on the PLC Campus, McNeil Street)

6.00 am

Bus departs outside PLC Boarding House with full squad to Champion Lakes

7.00 am

Boat rigging, crew briefings and warm up

8.30 am - 12.30 pm

Racing

12.30 pm - 1.15 pm

Boat loading (all rowers)

1.30 pm - 2.45 pm (approx.)

Return to PLC Shed, boats unloaded and cleaned (all rowers)

Girls can be collected from the shed after all equipment has been unloaded, cleaned and stored correctly back in the shed for the next training session. Please ensure that if your daughter is involved in any other sporting commitments the day of a regatta that she does not leave until after boat unloading. Boats – Loading and Unloading Each Friday afternoon after school prior to a regatta, appointed year groups will be required to load boats onto the trailers for transport to the Champion Lakes. This is followed by a traditional pasta night. Pasta Nights On each Friday night prior to a regatta, pasta nights are held for all year groups with Year 9 and Freshies at the PLC Shed and Year 10s and Seniors generously hosted at a parent’s house. These run from 6.00 pm - 7.45 pm at the latest as the girls have an early start the next morning. It would be appreciated if parents of day girls could assist with the transport of boarders to and from pasta nights. Please email your Argyle Club Year Co-ordinator if you are able to assist.

These pasta nights give the opportunity for year groups, crews and coaches to meet in an informal setting to discuss strategies and goals for the following race day over a healthy meal. A roster will be established by the year co-ordinators at the start of the rowing season. If would be appreciated if parents of each rower could provide simple plates to share (salads, pasta, lean meat, bread, etc) and the girls bring their own drinks. With nutrition in mind, some helpful tips on food to serve at pasta nights: •

pasta Bolognese (choice mince, tomato based);

low fat lasagne (substitute low fat ricotta or cottage cheese for béchamel sauce);

chicken pasta (no cream);

green salads, steamed vegetables;

fruit salad and low fat ice cream or yoghurt.

High fat meals are slow to digest and can substantially impair sleep and athletic performance. High sugar foods lead to a rapid rise in blood sugar, an insulin spike and then a decline in blood sugar, which leads to a feeling of fatigue and lethargy. With this in mind please refrain from serving: •

commercial, pre-prepared pasta meals;

pastas with creamy sauce;

cakes;

full fat ice cream;

cheesecakes;

soft drinks;

chips, nuts, commercial snacks.

By assisting your daughter with good nutrition, not only during pasta nights but throughout the rowing season, we can optimise the chance of an excellent performance on race day. 13


ARGYLE CLUB (PARENT SUPPORT GROUP) The Argyle Club is comprised of current and former rowing parents and Old Collegians who were rowers. The Club supports the PLC Rowing Programme and is the ‘backbone’ of the PLC Rowing Programme. Meetings are held during the rowing season upstairs at the Blackwatch Centre. The AGM is to be held on Wednesday 28 February 2018 at 7.00 pm. The success of our crews on the water is directly linked to the involvement of the Argyle Club. All parents are invited to the first function of the year, the Argyle Club Sundowner at the PLC Shed on Sunday 11 February at 4.00 pm. Further information will be sent out closer to the time. Head of River - PLC is the Host School for the 2018 Head of River Regatta. All Rowing Parents are asked to support this important event.

Saturday Breakfast Co-ordinator - Oversees and co-ordinates Saturday morning breakfast roster. Maintains essentials such as milk. Year Co-ordinators (Years 9, 10, 11 and 12) - Contact person for the Year group and assists with events when required. Oversees pasta night rosters. Newsletter Co-ordinator - co-ordinates monthly newsletter.

GENERAL INFORMATION Uniform and Clothing ALL ROWERS are required to wear the PLC uniform at training and regattas, both on and off the water. This encourages a sense of pride as a rowing squad and presents a professional image. Uniform to be worn at trainings: •

PLC Zoot Suit or PLC shorts

White thermal or PLC PE top

correct footwear (school or sports shoes) to be worn up from boatshed if walking

no non-PLC uniform to be worn

Argyle Club Structure President - Oversees the running of the Club. Liaison between the Club, School, Head Coach and Head of Rowing regarding forthcoming events or issues. Treasurer - Oversee the monies of the Club. Pays accounts, obtains order numbers and liaises with PLC Accounts Department. Secretary - Maintains accurate contact lists, records of meetings.

Uniform to be worn to regattas: •

PLC tracksuit or

PLC track pants with either PLC fleece, PLC white top, PLC rugby top

Sports shoes (warm-up is running)

Uniform – racing: •

PLC Zoot Suit

Social Events Co-ordinator - Co-ordinates parent social events during the year.

White thermal (optional)

PLC white sports hat

Fundraising Co-ordinator - Co-ordinates the Club’s fundraising events. Monies raised will contribute towards new equipment such as boats and oars.

These uniforms are compulsory and students are NOT permitted to wear anything other than as listed above.

Regatta Co-ordinator - Co-ordinates PLC dinghy drivers for the season and the setting up and pulling down of tents.

Membership & Levy The school provides a significant budget each year for the sport of rowing particularly for


coaching, boatshed costs, maintenance of equipment, travel, food and competition costs. The rowing levy aids in the operational costs of the programme and does not cover any part of the purchase of new equipment. Handing Over of the Oar It is a tradition for the previous year’s Captain and Vice Captain to pass the legacy onto the new. Morning tea is provided and it is a wonderful chance for families to view the Shed and talk to the Coaching Team. Handing Over of the Oar in 2018 - 9.00am on Saturday 3 February at the Shed after training. Rowing Dinner The dinner is to be held on Saturday 23 June. All parents are invited to attend the dinner. Attendance for rowers is compulsory. Dress for students is formal. Students are required to wear full winter school uniform. The venue and cost will be advised closer to the date. Sundowner This is a great opportunity for new and old parents to mingle and meet the Coaches. Details will be advised. Please note: this is a parent only event.

This email is monitored by the Complaints Manager. You will receive an email acknowledgment of your complaint lodgement and the Complaints Manager will follow up to ensure the issue is resolved within a reasonable period of time.

Complaints Process

STEP 1 Raise issue with Head of Rowing in person or by email annette.pearce@plc.wa.edu.au

IF UNRESOLVED

STEP 2 Raise issue with Head of Physical Education chonny.james@plc.wa.edu.au OR Deputy Principal andrew.cousins@plc.wa.edu.au

IF UNRESOLVED

Head of River Assembly Head of River Assembly will be held on Friday 22 June 2018 commencing at 8.30am. This is a great opportunity for new and old parents to mingle and meet the Coaches. Feedback and Complaints In the first instance, please contact the Head of Rowing by email annette.pearce@plc.wa.edu.au. Should you wish to provide feedback or register a complaint, please follow the process in the following flowchart. At any time during this process, complainants are welcome to email feedback@plc.wa.edu.au to formally register their complaint.

STEP 3 Raise issue with the Principal (include copies of any previous correspondance) principal@plc.wa.edu.au OR Lodge complaint by email to complaints@plc.wa.edu.au

IF UNRESOLVED

STEP 4 Lodge a complaint (include copies of any previous correspondance) complaints@plc.wa.edu.au

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CODE OF CONDUCT ROWERS PLC Rowers agree to: 1.

Abide by PLC school rules and Code of Conduct, Boat Club rules and PLC Rowers’ Code of Conduct at all times;

2.

Always act in a manner appropriate to the interests and good standing of the School and of rowing at PLC;

3.

Treat all fellow rowers, teammates, other competitors, supporters and officials with respect and courtesy;

4.

Treat all property and equipment with care and respect;

5.

Demonstrate a positive commitment to rowing at PLC and display good sportsmanship towards rival schools and other rowing teams at all times;

6.

Work hard to maintain good academic standards;

7.

Always be punctual and correctly attired for training and regattas;

8.

Follow dietary and training advice;

9.

Support the coaches and assist with the organisation of equipment and of the Shed;

10. Display the highest standards of sportsmanship including applauding all crews, winners and tryers and recognise good performances by other schools particularly in races you compete in; 11.

Maintain the highest athletic standards and be a rigorous competitor;

12. Show commonsense behaviour at all times being mindful that you are representing the School every time you are training or racing; 13. Behave responsibly around the boats, equipment and in the Shed. It is important to respect the rowing equipment as it is expensive to repair; 14. Communicate positively with coaches and Head of Rowing. If you need to raise an issue, please do so respectfully. Under no circumstances is there to be lobbying of coaches on any matter including crew selections.


CODE OF CONDUCT SUPPORTERS Members, Parents and Supporters of PLC Rowers agree to: 1.

Abide by PLC school rules and Code of Conduct, Boat Club rules and PLC Rowers’ Code of Conduct at all times;

2.

Act in a manner appropriate to the interests and good standing of the School and of rowing at PLC;

3.

Treat all fellow supporters, rowers, other competitors and officials with respect and courtesy;

4.

Treat all property and equipment with care and respect;

5.

Support a positive commitment to rowing at PLC and display good sportsmanship towards rival schools and other rowing teams at all times;

6.

Support the rowers to be punctual and correctly attired for training and regattas, to maintain good academic standards and to follow dietary and training advice;

7.

Support the need for rowers to assist with the organisation of equipment and of the Shed;

8.

Display the highest standards of sportsmanship including applauding all crews, winners and tryers and recognise good performances by other schools;

9.

Communicate positively with coaches and Head of Rowing. If you need to raise an issue, this may be done respectfully. Lobbying of coaches on any matter including crew selections is inappropriate.

10. Allow coaches to conduct training, pre-race preparations and post-race debriefings with the rowers without parents in attendance. It is important to allow crews to develop their own unique identities and prepare for races appropriately; 11.

Support the decisions of coaches and managers. Their decisions, particularly regarding equipment and crew selections, are based on information from a number of different factors and should be respected.

12. Forward all communication with coaches through the Head of Rowing outside training hours. We encourage open and honest communication about decisions and selections in PLC Rowing through the appropriate channels. 13. Discuss or forward in writing, any issues or concerns regarding coaching to the Head of Rowing. Should you believe your issue has not been resolved to your satisfaction, please follow the process for complaints on page 13 of this Handbook. 14. Support rowers to take responsibility for carrying boats and oars, checking equipment, loading trailers and cleaning equipment. Taking this responsibility will help them appreciate what they have and develop their ability to race quickly. Ideally the girls should manage all of the tasks with as little assistance as possible. Your assistance if requested will be gratefully received, particularly with the setting up and pulling down of regatta tents and returning them to the boat trailers.

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PARENTS SUPPORTING ROWERS As well as supporting PLC Rowing as a volunteer, we also need Parents’ support of the program for it to succeed. Please consider the following: •

Encourage your daughter’s independence as much as possible. Better that they make their own mistakes and learn for themselves. Improvement often comes from losing not winning.

Resist the temptation to get involved in crew matters. Speak to the Head of Rowing for information if you are concerned. Be prepared for the disappointment of your daughter missing out on a seat in her desired boat or possibly losing a major race. The competition on the water and within PLC Rowing is invariably very strong.

Understand that other top schools are also very professional in their approach and dedicated to winning. To win at IGSSA level requires good planning, management, total commitment and a little good fortune.

Recognise rowing for what it is - a physically and mentally demanding sport requiring supreme dedication. There is significant pressure on the water so please make every effort to minimise it off the water. Winning is the aim, but the rewards come from what the crew learn along the way even if the crew does not realise it at the time. It is often said that those who do not “star” gain the most in the long run.

Please avoid getting involved in discussions and taking sides. The intense nature of the sport has the potential to give rise to conflict within the crew. This is to be expected and needs to be worked out by the crew and coach. It is part of their experience and growth.

Support any disciplinary action that might be taken as well as any crew changes. It is a privilege to race and represent the school, not a right. Crew changes are made with a lot of prior thought and many factors will have been taken into consideration. Frequently factors outside of the control of individual rowers influence selection decisions including the regatta programme and the form and improvement of other rowers.

Rowers involved in other activities •

Girls are still able to be involved in other IGSSA sports as rowing trainings are in the morning.

Pipeband – girls involved in pipeband will be returned to the shore in time for their practice. This may not be possible for all other morning commitments.

Saturday Sport – please advise the sports coach that your daughter may not be available for all their games due to the commitment of rowing.

FOR THE NUTRITION PLAN CLICK HERE


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HEALTH AND SAFETY Safety is of utmost importance in rowing. All precautions are taken to ensure the safety of all involved, however, it is important parents and rowers inform us of all relevant health and medical history. Coaches have first aid training. All safety boats (boats accompanying row boats when training) are checked with gear (including first aid kits) and audited after each training session. Rower Preparedness There are several recommendations to keep athletes healthy: •

Do not share personal items such as hats, towels and water bottles.

Wash your hands frequently or use hand sanitizer when hot water is not available.

Shower immediately after every practice or race.

Use a clean towel each time you shower.

Clean out and dry gym bags daily.

Ensure rowing gear and towels are washed after each use.

Keep cuts, scrapes and blisters clean and covered with a bandage if out on the water.

Wash water bottles in a dishwasher to sanitize them.

Carry Epipens, inhalers or any other necessary medications.

Rowing Conditions On the water rowing conditions can change very quickly in the course of a training session or regatta, therefore, rowers must always be aware of the situation. Rowers should be attentive to announcements during the school day, as weather changes may force practice to be relocated to PLC. Weather Rowers will practice in most weather conditions (wind, low temperatures, high temperatures, humidity and rain). It is the extreme of these conditions or the combination that will be the cause for a cancellation or a relocation indoors. We will never row in dangerous conditions such as thunder or lightning. You will be notified as early as possible if a training session or a regatta is cancelled, moved or rescheduled.


DIRECTIONS TO CHAMPION LAKES REGATTA CENTRE •

Turn left on Stirling Hwy and continue to High St

Turn left onto High St and continue on Leach Hwy

Keep left onto Freeway South (Freeway entry is in the left lane)

Keep left onto Roe Hwy (East)

Turn left onto Armadale Road

Turn left onto Tonkin Hwy

Turn right onto Champion Dve

Turn left onto Lake Rd

Turn left onto Henley Dve

You are now entering the Champion Lakes Regatta Centre

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ABOUT THE BOATS As an intense and technical sport, Rowing has its own terminology that can be confusing. The following is a quick guide to help you understand what your daughter and her crewmates may be talking about: Types of Boat There are two types of boats (shells/skiffs): •

Sweep in which each rower handles one long oar. Sweep boats can have two, four or eight rowers; OR

Sculling in which each rower uses two smaller oars or sculls. Sculling boats can have one, two or four rowers.

SWEEP BOATS

SCULLING BOATS

NAME

CREWED BY

ABBREVIATION

EIGHT

Eight rowers and a cox

8+

FOUR without

Four rowers

4-

FOUR with

Four rowers and a cox

4+

PAIR

Two rowers

2-

QUAD

Four rowers

4x

Four rowers

4x+

DOUBLE

Two rowers

2x

SINGLE

One rower

1x

Rower’s Equipment

Fate or Oarlock Connects the Oar to the boat a series of bars called via Rigger (or Rider).

The Slide Each rower sits on a sliding seat and places their feet into...

Foot Stirrups or “Foot Stretchers” Just like on a racing bicycle, these shoes help keep the rower’s feet in place.


ROWER SEAT POSITIONS

SWEEP BOATS

VIII | 8+ | eight (coxed)

IV | 4+ | coxed four

pair | 2- | coxless pair

SCULLING BOATS

Stroke Rower at the back of the boat - sets the pace/rhythm for the boat. Cox/Coxwain Steers the boat and calls race tactics. Can be at the front (bow) or back (stern) of the boat. Strokeside Rowers with their oars on the same side as the Stroke. Typically on the left side (rower’s right-side). Bowside Rowers with their oars on the opposite side from the stroke.

quad | 4x+ | coxed quadruple scull

Bow Seat Typically on the right side (rowers left-side).

double | 2x- | double scull

2 Seat Rower at the front of the boat. Count of seat from the front.

single | 1x | single scull

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THE ROWING TECHNIQUE The following provides a breakdown of the action employed in Rowing and some of the terminology used in the sport.


QUICK TERMS Blade Flattened or spoon shaped end of an oar or scull; often used as term for oar. Bow Forward end of boat. Bow ball Safety ball fitted to sharp stern of racing boat. Canvas The canvas on bow and stern decks of a boat; in race verdicts, the distance between the bow ball and the bow man’s seat. Catch The part of the stroke when the blade is put in the water. Crab Occurs when the rower fails to get the oar out of the water at the finish of the stroke. Drive The part of the stroke between the catch and the finish, the propulsive part of a stroke Ergometer A rowing machine used for fitness and skill training; on land device. Feather To turn the blade parallel with the water surface at the start of the recovery to reduce wind resistance. Finish (release) Part of the stroke just before the blade is taken out of the water. Recovery Part of the stroke cycle between the finish and the catch in which the oar is feathered and the seat is returned to the end of the slide, or the oar is placed back into the catch position. Regatta A competitive event raced in rowing boats.


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Rowing Handbook 2018  
Rowing Handbook 2018