prince alfred college rowing club · prince alfred college rowing club information manual 2016 –...

Prince Alfred College

Rowing Club

Information Manual

2016 – 2017

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CONTENTS

INTRODUCTION ............................................................................................................................................ 3

MESSAGE FROM THE DIRECTOR OF ROWING .............................................................................................. 4

THE PAC ROWING ETHOS .............................................................................................................................. 5

THE PRINCE ALFRED COLLEGE ROWING PROGRAM ..................................................................................... 6

BRIEF HISTORY OF THE CLUB ........................................................................................................................ 7

SHIELDS AND TROPHIES ................................................................................................................................ 8

ROWING IN SOUTH AUSTRALIA .................................................................................................................... 8

ROWING IN AUSTRALIA AND ABROAD ......................................................................................................... 8

PRINCE ALFRED COLLEGE ROWING RESULTS 2015-16 ................................................................................ 10

TRAINING AND TRANSPORT ....................................................................................................................... 12

PROCEDURE IN THE EVENT OF ILLNESS ...................................................................................................... 14

TRANSPORT TO AND FROM REGATTAS OUTSIDE ADELAIDE ...................................................................... 14

WAMBANA EXTENDED STAY – YEAR 8 BOYS AND PARENTS ....................................................................... 14

CAMPS ........................................................................................................................................................ 15

WHAT TO BRING TO CAMP ......................................................................................................................... 18

CREW SELECTION ........................................................................................................................................ 18

UNIFORM .................................................................................................................................................... 19

MEDICAL CONSIDERATIONS ........................................................................................................................ 20

NUTRITION FOR ROWING ........................................................................................................................... 20

LOST PROPERTY .......................................................................................................................................... 22

SHOWERS .................................................................................................................................................... 22

VALUABLES .................................................................................................................................................. 22

PUNCTUALITY ............................................................................................................................................. 22

BOATSHED RULES ........................................................................................................................................ 22

FUNDRAISING ............................................................................................................................................. 23

TAX DEDUCTIBLE DONATIONS .................................................................................................................... 23

THE PAC ROWING PARENTS SUPPORT GROUP ........................................................................................... 23

GLOSSARY ................................................................................................................................................... 24

TYPES OF ROWING BOATS .......................................................................................................................... 26

DISPELLING COMMON ROWING MYTHS .................................................................................................... 27

CONTACT INFORMATION ............................................................................................................................ 28

2016-2017 KEY REGATTA DATES ................................................................................................................. 28

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INTRODUCTION

Staff of the Boat Shed and parents of the Rowing Parents Support Group (RPSG) at Prince Alfred College

(PAC) welcome you as rowing parents to an exclusive aspect of PAC life. Rowing is unique from other sports

offered at the School because:

We are necessarily physically removed from the Kent Town campus and for that reason most of our

training is not seen by the majority of the School family.

Rowing is arguably the ultimate of team sports, requiring extreme individual strength and stamina

while at the same time demanding precise timing and coordinated effort and technique.

Strong bonds of crew comradeship and family friendships are formed, partly due to the nature and

activities at the Boatshed and through the Rowing Parents Support Group, but also due to the time

spent together out of the classroom.

The primary goal of the PAC Rowing program is to produce quality well rounded boys achieving success in

academia, rowing and life. The Boat Shed is comprised of five squads referred to in this document as Seniors

or Snr (boys currently in Year 10 and 11), Intermediates or Y9/10 (boys currently in Year 9), Juniors or Y8/9 and

Y7/8 (boys currently in Years 7 and 8 respectively), and finally Learn to Row or Y7 who will commence in Term

1 (boys currently in Year 6).

This information booklet is presented to all rowing families at the beginning of each season. Its purpose is to

provide information on training schedules and regattas and the contact details of key individuals and committee

members.

PAC 1st VIII after the final race of the 2016 Head of the River

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MESSAGE FROM THE DIRECTOR OF ROWING

The vision of the Prince Alfred College Boat Shed is “to provide a large, successful rowing program producing

quality well-rounded boys achieving success in academia, rowing and life.”

Prince Alfred College’s performances at the 2016 Head of the River (HoR) were impressive with 15 podium

finishes from 16 crews (9 gold, 5 silver and 1 bronze). With 128 boys rowing we have once again seen a slight

increase in participation from the previous season.

Again last year the academic achievements of the senior boys in the Boat Club were noteworthy, with fifty percent of graduating rowers achieving an ATAR of over 90. It is little wonder that over the past six seasons the number of boys choosing to row at PAC has risen from 60.

Our old scholars also continue to excel with three selected in the 2016 Australian Team and four selected, along with four current students, to the 2016 South Australian Team.

Alex Hill (2010) has had a fantastic year winning a Silver medal in the Australian Men’s Four at the recent Rio Olympic Games. Earlier in the year, Alex won Gold in the Men’s Pair at the Australian National Championships followed by a Bronze again in the Australian Four at World Cup II in Poznan, Poland.

In April Tim Santin (2014) and Kane Grant (2015) were selected in the Australian Under 21 Trans-Tasman Team to compete against in New Zealand. In the first of two rounds the Australian Team has taken a lead in part thanks to a great win by the Men’s Eight. Kane and Tim will soon travel to New Zealand to compete in the second round.

Jack Kelly (2012) continues to perform well with Harvard in Massachusetts. Now in his final year Jack has been named Captain of the Men’s Lightweight Crew.

Earlier in 2015 Alex Hill joined Drew Clements (2011), Tim Santin and Tyson Beauchamp (2013) all of whom were selected in the South Australian Men’s Open Eight for the King’s Cup Regatta achieving a bronze medal. Meanwhile Kane Grant joined current students Ethan Mons, James Nicholas, George Jaensch and James Price in the South Australian Men’s Youth (Under 21) Eight for the same event.

Rowing is a wonderful sport that builds a boy’s character along with a strong, healthy body. If you are looking

to tone up and get physical, rowing training and competition is a great start as well as a great way to get in

shape for your winter sport!

Unlike other summer sports, most boys at PAC do not have the opportunity to try rowing and thus have no idea

if they are suited to the sport or not. We are very keen to continue increasing the number of boys rowing at PAC

and I encourage all boys to give the sport a go!

James Hammond

Director of Rowing

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THE PAC ROWING ETHOS

“Rowing is a microcosm of life - solitude, learning, work, rest, nourishment, sharing and ultimately challenge.

It's a complementary experience to a young man's intellectual development...Rowing, like success, is a journey,

not a destination. I tell my oarsmen to have fun, learn and, most of all, grow as individuals. The wins and the

losses will take care of themselves." Rick Clother, US Navy Head Coach.

The 2014 PAC First VII celebrate their Head of the River win.

Rowing at Princes has a long and illustrious history which the school continues to build upon each year. Key to the success of the program is an ethos focussed on achieving excellence whilst fostering sportsmanship, personal development, teamwork, and friendships for life.

The PAC rowing program is designed to maximise the potential of each athlete through splitting the boys into five squads according to age and ability. This begins in Year 7 (Learn to Row) where the focus is on allowing boys to experience the sport and learn the basic skills. In the Junior shed (Years 7-9) the focus is on learning to race and train, then at the Intermediate and Senior levels (Years 10-12) individuals begin training seriously to compete at the top regattas.

The focus of learning for each squad is summarised overleaf.

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THE PRINCE ALFRED COLLEGE ROWING PROGRAM

The Prince Alfred College rowing program is focused on achieving excellence whilst fostering sportsmanship,

teamwork and friendships for life. The focus of learning for each squad level is summarised below.

Stages of Learning Focus of Learning Aim

Juniors (Y7-9) Learning skills

Having fun

Learning to race

“A safe and enjoyable experience”

Intermediates (Y9/10) Improving technique

Learning to train

Improving race capability

Bonding as a team and having fun

Settling into a training routine in

preparation for the Senior Squad

“Improving skills and learning to train

in a structured and encouraging

learning environment”

Seniors (Y10-12) Continuing to improve technique

Training to train and compete

Learning to manage competition

Working together as a squad

Teamwork and camaraderie through

shared experiences and achievements

“Training to improve fitness for

competition, learning life skills and

gaining confidence in a structured

and challenging environment”

Rowers at all times, whether training on camps or at regattas, are representatives of the School. General school

rules regarding behaviour and dress are therefore expected to be upheld. The use of alcohol, cigarettes or other

illegal substances is not permitted by the squad at any time.

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BRIEF HISTORY OF THE CLUB

Following the School’s foundation in 1869, rowing was commenced in 1883, this being shortly after the Torrens

Lake was formed. The first race took place after Speech Day on December 18 of that year, presided over by

the Governor, Sir William Jervois.

The competition began between Prince Alfred College, Saint Peter’s College, Whinham College and Way

College. In 1892 Mr E.G. Blackmore presented a shield for competition between PAC and St Peter’s College.

The race was rowed in fours on the Port River over a distance of one mile.

1920 Head of the River, Torrens River

In 1931, Sir James Gosse presented the Gosse Shield as a perpetual trophy for the ‘Head of the River’ which

was rowed between PAC, St Peter’s College, Scotch College and Adelaide High School. The ‘Head of the River’

moved from Torrens Lake to West Lakes in 1977. Over the years many additional schools have begun

competing at this event and include: Christian Brothers College, Pembroke School, Pulteney Grammar School,

Unley High School and Norwood-Morialta. More recently Walford, Wilderness and Seymour have established

rowing programs and compete against girls from other co-educational schools.

PAC has won the Head of the River 16 times since 1929 when the first Eights race was conducted. Only St

Peter’s College has won the event more times than PAC.

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SHIELDS AND TROPHIES

First contested in 1983, the Blackmore Shield was presented as the trophy for an annual race between St

Peter’s and Prince Alfred College. Although originally contested in fours, the Blackmore Shield is now the

intercollegiate trophy awarded to the winning First VIII between the two schools at Head of the River.

A perpetual trophy, the Jack Williams Cup is presented annually to the School winning the most points in the

Round the Island regatta. Jack Williams was Captain of Boats and stroke of first PAC 1st VIII to win the

Blackmore Shield and HOR Shield. He was also the first PAC rower to stroke the South Australian King’s Cup

State VIII.

The Gosse Shield which is presented to the winner of the First VIII race at Head of the River was named after

James Gosse. James Gosse rowed for St Peter’s College and continued his involvement in rowing with

Adelaide Rowing Club and represented South Australia at a national level. James Gosse and his family

presented the perpetual trophy in 1932, the year results were first recorded for First VIII racing.

Further information regarding Shields and Trophies and other interesting PAC rowing facts can be found in the

publication From Tubs to Carbon Fibre: Through the Eyes of the Boys which is available from the School Shop.

ROWING IN SOUTH AUSTRALIA

Prince Alfred College competes in a regatta program run by Rowing South Australia from September through

to the beginning of April. Among the 36 clubs involved, 12 schools compete in the school boys’ division and 8

in the school girls’ division.

The ‘Head of the River’ regatta is not run by Rowing SA. It is a unique, separate event run under the rules of

the Head of Schools agreement. The much sought after title of ‘Head of the River’ goes to the winner of the

peak event – the First VIII race – in both the school boy and school girl division.

ROWING IN AUSTRALIA AND ABROAD

There are numerous national competitions across Australia that Prince Alfred College may enter each year.

This provides the opportunity for the boys to represent the school across the country, although this honour is

usually bestowed on 1st VIII crew members.

PAC usually sends its 1st VIII and Year 10A crews to compete at the National Rowing Championships, pitting

themselves against the strongest schoolboy and club crews across the country. This season the competition

will be held in New South Wales at the Penrith International Regatta Centre, the venue for the 2000 Sydney

Olympic rowing events. The 2017 Nationals will again incorporate the National Open and School Rowing

Championships as well as the prestigious Kings and Queens Cup Regatta. This combined event brings together

the best open, underage and school rowers from around the country over eight spectacular days of racing.

In 2012, four of PAC’s top scullers made the long journey to England to compete in the historic Henley Royal

Regatta as part of a coxless quad. They were entered into the Fawley Challenge Cup, competing against some

of the best junior quads from across the world.

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2012 Fawley Challenge Cup crew in action at Henley.

Decisions to enter international regattas are only made after comparative crew performance is gauged at the

Australian National Championships.

LtoR: 2016 Olympic Silver Medallists, Old Scholar Alex Hill (2010), Josh Booth, Josh Dunkley-Smith and Will Lockwood.

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PRINCE ALFRED COLLEGE ROWING RESULTS 2015-16

The Prince Alfred College Rowing Club performed magnificently throughout the 2015-16 regatta season,

finishing with a total of 201 podium finishes (113 Gold, 58 Silver and 30 Bronze) an increase from last year of

27 including an increase of 55 Gold. We concluded the season as clear winners of the School Boy

Premiership on 127 points ahead of Scotch College on 77 points and our Second Eight claimed the Rowing

SA School Boy Crew of the Year. The Rowing Club was this year lead well by Captain Ethan Mons and Vice-

Captain James Chalk.

Prince Alfred College’s performances at the 2016 Adelaide High School Head of the River (HoR) were once

again fantastic with 16 crews competing in 14 events and achieving 15 podium finishes which included 9

Gold, 5 Silver and 1 Bronze.

Throughout the season the First VIII division has seen several changes on the podium however Saint Peter’s

College displayed strength through the season and moved into the HoR as favourites. During Term 1 our

crew continued to narrow the margin to Saints and produced their best performance at the HoR. In a tough,

hard fought, close race Saints won in 6 minutes and 2 seconds ahead of PAC and Scotch College

respectively. Our First Eight (James Price, Lachlan Woodards, Jordan Lesicar, Alexander Duthy, Douglas

Gerard, George Jaensch, Ethan Mons, James Nicholas and Henry Lock) can be proud of their efforts with the

knowledge they did everything asked of them and delivered their best on the day when it was required.

Our Second VIII was dominant all season and HoR day was to be no different. The crew left the bank with a

clear purpose and did not let up, showing fine form and winning the event by over 10 seconds. Our First IV

were given a challenging task this year competing against no less than four crews which would include the

top ranked rowers from their schools. Our crew competed well and showed a great respect for their

opposition. Claiming Gold in the School Boy IV at the State Championships a week earlier, they meet the top

crew from Unley High School at the HoR and finished third behind Unley and Adelaide High respectively.

Our Second IV, with an uncontested Second IV division raced in the First IV division and rowed a good race

to place fifth overall behind our First IV and three of the four previously mentioned first ranked crews.

Our smaller Intermediate squad finished with mixed results. Our A crew, after great training preparation

leading into the event were out raced finishing fourth behind Unley, Pembroke School and Scotch

respectively. Our B crew proved they has the strength and speed racing a great race to claim the win in their

division. With only three Intermediate quads our C crew were up against some strong crews from larger

squads. Our crew finished their season with a very respectable second place behind a strong Scotch College

crew.

This year, eight PAC Junior crews raced at the HoR which included two in the inaugural Year 8 events. Our

two Year 8 crews performed above expectation claiming a Gold in the Year 8A division and a Silver in the

Year 8B division. A great achievement considering the depth of their competition with some schools

contesting all four divisions. Our Year 9 crews produced one of the highlights of the day claiming a clean

sweep of the Year 9 events winning all five divisions and claiming a Silver in the Year 9E division by our F

crew who finished second to our own E crew. These results demonstrate great depth on our junior ranks and

is a great sign for the future.

Following the Head of the River our First VIII, Year 10A Quad (Edward Bache, Patrick Lowe, Charles McInnis,

Alexander Economos and Patrick Johnson), and Second VIII coxswain (William Preece) travelled to Sydney

to compete in the Australian National Rowing Championships. Our First VIII contested the Men’s Under 19

Eight, Men’s Under 19 Coxed Four, Men’s Under 19 Coxless Four, School Boy Coxed Four, School Boy

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Coxed Quad Scull and the Schoolboy Eight Sprint. While our Year 10A Quad contested the Men’s Under 17

Double Scull and Coxed Quad Scull, and the Schoolboy Coxed Quad Scull. The 10A crew performed well

throughout the week competing in hotly contested events. After being knocked out in the semi-finals of the

Under 17 events they finished the week with a very respectable fifth place in the B Final of the Schoolboy

Coxed Quad Scull. This was a great effort considering they were racing against many senior crews.

The First VIII raced well over the week returning home with a bronze medal in the Under 19 Eight and a silver

medal in the Schoolboy Eight Sprint. The crew then split into the Schoolboy Quad and Four both of which

made the A Finals for their event finishing with a seventh and eighth ranking in Australia respectively. A great

effort given the short preparation time in these events.

The 2015-16 rowing season across the whole club has been one of our strongest seasons. PAC have

reclaimed by a comfortable margin the School Boy Super Series Premiership after placing second to Scotch

College in the previous season. Across all squads our performances demonstrate great depth and ability

however much work will need to be done to maintain this momentum into next season. Our membership

continues to grow and our old scholars continue to excel in Club, State and National teams.

The winning Second VIII at 2016 Head of the River and 2016 Champion Schoolboy Crew.

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TRAINING AND TRANSPORT

Boatsheds There are two rowing sheds at which boys will train during the 2016-17 season. The addresses for both are

listed below:

West Lakes Boatshed Torrens Boatshed Lot 4 Dotterel Drive, West Lakes War Memorial Drive – on the northern bank of the

Torrens just west of the University footbridge. Please refer to the following map.

There is a staff phone located at the back of the West Lakes Boatshed (Ph (08) 8449 6355). Boys are required

to ask the Director of Rowing for permission if they need to make a call.

Weekday Training Weekly training times for Term 3, 2016 are set out below:

Note: Sunday Sculling (9:00-11:00am) is offered each weekend of the term.

Year Level Day Time Bus Pickup/Return Location

Seniors (Y10 & 11)

Monday 6.45am – 8.15am NA PAC Gym (Ergo)

Tuesday 3.45pm – 5:15pm NA PAC Gym (Wts)

Wednesday 3.45pm – 6:15pm 7:00pm West Lakes

Friday 6.45am – 8.15am NA PAC Gym (Wts)

Saturday 8.00am – 12.00pm 7:30am/12:30pm West Lakes

Intermediates (Y9)

Tuesday 3.45pm – 6.00pm 6:45pm West Lakes

Thursday 3.45pm – 5.00pm NA PAC Gym

Saturday 8.00am – 10.00am 7:30am/12:30pm West Lakes

Juniors (Y8)

Monday 3.45pm – 6.00pm 6:45pm West Lakes

Wednesday 3.45pm – 5.00pm NA PAC Gym

Saturday 10.00am – 12.00pm 7:30am/12:30pm West Lakes

Juniors (Y7) Year 7 Try Rowing to commence in Term 4

PAC BOATSHED

N

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Weekly training times for Term 4, 2016 are set out below:



Seniors (Y10 & 11)

Monday 6.30am - 8.15am NA PAC Gym (Wts)

Tuesday 5.45am – 7:15am 5:15am West Lakes

Wednesday 3.45pm – 5:00pm NA PAC Gym (Erg)

Thursday 3.45pm – 6:15pm 7:00pm West Lakes

Friday 6.30am – 8.15am NA PAC Gym (Wts)

Saturday TBA Weekly TBA Weekly West Lakes

Intermediates (Y9)

Tuesday 3:45pm – 6:15pm 7:00pm West Lakes

Wednesday 7:00am – 8:15am NA PAC Gym (Wts & Erg)

Thursday 3:45pm – 6:15pm 7:00pm West Lakes


Juniors (Y8)

Monday 3.45pm – 6.00pm 6:45pm West Lakes

Wednesday 3.45pm – 6.00pm 6:45pm West Lakes

Thursday 3.45pm – 5.00pm NA PAC Gym


Juniors (Y7)

Monday 3.45pm – 5.00pm NA PAC Gym

Wednesday 3.45pm – 6.00pm NA Torrens

Saturday 8.00am – 10.00am NA Torrens

Weekly training times for Term 1, 2017 are set out below:



Seniors (Y11 & 12)

Monday 5:45am – 7:15am 5:15am West Lakes

Monday 3:45pm – 5:30pm NA PAC Gym (Wts)

Tuesday 5.45am – 7:15am 5:15am West Lakes

Wednesday 3.45pm – 5:30pm NA PAC Gym (Wts)

Thursday 3.45pm – 6:15pm 7:00pm West Lakes


Intermediates (Y10)

Tuesday 3:45pm – 6:15pm 6:45pm West Lakes

Wednesday 7:00am – 8:15am NA PAC Gym (Wts & Erg)

Thursday 3:45pm – 6:15pm 6:45pm West Lakes


Juniors (Y9)

Monday 3:45pm – 6:15pm 6:45pm West Lakes

Wednesday 3:45pm – 6:15pm 6:45pm West Lakes

Thursday 3:45pm – 5:00pm NA PAC Gym


Juniors (Y8)

Monday 3:45pm – 6:15pm 7:00pm West Lakes

Wednesday 3:45pm – 6:15pm 7:00pm West Lakes

Thursday (Voluntary) 3:45pm – 5:00pm NA PAC Gym


Try Rowing (Y7)

Monday 3.45pm – 5.00pm NA PAC RED Centre

Wednesday 3:45pm – 6.15pm NA Torrens Boatshed

Saturday 8.00am – 10.00am Torrens Boatshed Torrens Boatshed

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Torrens Training: 3:45-6:00pm. Boys drop their bags off at the Gym to be taken down by the school rowing ute

and then jog down to the Torrens as a group. Boys are dismissed from the Torrens after training.

West Lakes Training: 5:45-7:45am or 3:45-6:15pm. A bus is available to transport boys to and from West Lakes.

Pick up and drop off is from Capper Street (outside the school gym entrance) at 5:15am and 8:25am for

weekday morning sessions and 3:45pm and 6:45pm for weekday afternoon sessions and for Saturday sessions

the bus will depart 30 minutes prior to the first scheduled training session and return 30 after the conclusion of

the last training session.

During the first part of the rowing season (September – December), boys are taught the various skills needed

to row correctly and undertake a number of distance training sessions. One major aim of training in this term is

to provide a sound technical and endurance base that will provide the foundation for success in the racing

undertaken in Term 1.

PROCEDURE IN THE EVENT OF ILLNESS

If rowers are unwell and unable to attend a training session or regatta they must phone their coach and phone

or email James Hammond as soon as practicable (see page 25). Early notification is essential as absences can

have implications for crews with on-water training or racing and alternative arrangements may need to be made.

TRANSPORT TO AND FROM REGATTAS OUTSIDE ADELAIDE

Transport to and from regattas outside of Adelaide is organised for all boys with the exception of the Riverland

Regatta where parents are expected to attend. Boats are usually loaded during the last weekday training

session prior to the weekend racing. Buses depart PAC and return via the Boatshed to unload the boats and

then on to PAC. Boys are advised of when and where they need to meet.

NOTE: ALL BOYS ARE REQUIRED AT THE BOATSHED FOR UNLOADING OF BOATS

If parents wish to drive boys’ home from Regattas they may go to the Boatshed, however, they should be aware

that their son cannot leave until the coaches and trailers have arrived, and all equipment is unloaded, washed

and packed away.

WAMBANA EXTENDED STAY – YEAR 8 BOYS AND PARENTS

As you are no doubt aware, PAC runs a five week Extended Stay Program for Year 9 students at the Wambana

Campus on the Southern Yorke Peninsula each term. Students must remain on campus for the entire period.

To avoid individual disappointment and disruption of crews during the regatta season, all Year 8 Rowers are

asked to select programs running in Term 2 or Term 3 which are conducted after the conclusion of the regatta

season.

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CAMPS

All camps (including residential camps) incur costs. Each camp will be priced separately and parents will be advised

accordingly.

Camps Summary by Year Group

SENIOR CAMPS (YEARS 10/11 & 11/12)

October Training Camp Scotts Creek 03/10/2016 To 07/10/2016

Riverland Regatta & Training Camp Berri 09/12/2016 To 15/12/2016

January Sculling Camp West Lakes 16/01/2017 To 19/01/2017

January Training Camp Berri 21/01/2017 To 27/01/2017

AUS Championships* (1st Eight Only) Penrith, Sydney 27/03/2017 To 02/04/2017

INTERS (YEAR 9/10) CAMPS

October Training Camp West Lakes 11/10/2016 To 14/10/2016

Riverland Regatta Berri 09/12/2016 To 11/12/2016


AUS Championships* (Yr 10A Only) Penrith, Sydney 27/03/2017 To 02/04/2017

JUNIOR (YEAR 8/9) CAMPS




JUNIOR (YEAR 7/8) CAMPS




LEARN TO ROW (YEAR 7) CAMP

January Training Camp West Lakes 28/01/2017 To 29/01/2017

* Subject to qualification.

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October Training Camps SENIORS: Year 10 and 11 Camp – Scotts Creek

Monday 3 to Friday 7 October

Boys arrive at West Lakes 7:00am on Monday morning. Boys will be available for pick up on Friday at West

Lakes from 5:00pm or PAC (Capper St) from 5:45pm.

INTERMEDIATES: Y9/10 – West Lakes

Tuesday 11 to Friday 14 October

Boys will be required at PAC Capper Street at 7:00am or West Lakes at 7:45am each day. They will

undertake three sessions and will return before being available for pick up at West Lakes or PAC (Capper St)

in the afternoon. Lunch and snacks will be provided.

JUNIORS: Year 7 and 8 – West Lakes

Saturday 15 to Sunday 16 October

Boys will be required at PAC (Capper St) at 7:00am or West Lakes at 7:45am each day. They will undertake

three sessions and will return before being available for pick up at West Lakes or PAC (Capper St) in the

afternoon. Lunch and snacks will be provided.

Berri Riverland Regatta & Training Camp SENIORS: Year 10 and 11 – Berri

Friday 9 to Thursday 15 December

Boys are to arrive at the Berri Caravan Park by 7:00pm on Friday. Following participation in the Berri

Riverland Regatta, the end of year camp will be conducted from Monday through to Thursday. Seniors will be

bussed to the West Lake boatshed to unload boats. Pick up from West Lakes at 5:00pm or PAC (Capper St)

at 5:45pm.

INTERMEDIATES & JUNIORS: Year 9, 8 and 7 – Berri

Friday 9 to Thursday 15 December

Boys are to arrive at the Berri Caravan Park by 7:00pm on Friday. Accommodation and meals are provided

for rowers. At the conclusion of racing and boat loading boys are free to leave with parents.

Note: The Berri Riverland Camp is a designated family weekend and as such parents are to transport boys to

and from the Riverland.

January Training Camps SENIORS: Year 11 and 12 – West Lakes

West Lakes Sculling Camp, Monday 16 to Thursday 19 January

Morning training sessions will be conducted between 7:30am and 12:30pm. Transport will be provided

between PAC (Capper St) and West Lakes.

Friday 20 January is a rest day prior to the Berri Training Camp.

SENIORS: Year 11 and 12 – Berri

Berri Training Camp, Saturday 21 to Friday 27 January

Boys are to be dropped at West Lakes at 7:00am on Saturday and can be picked up at 5:00pm on Friday

afternoon. A bus will return boys to PAC (Capper St) at 5:45pm.

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INTERMEDIATES: Year 10 – Berri

Tuesday 24 to Friday 27 January

Boys will depart from PAC (Capper St) at 7:00am Tuesday and can be picked up from the West Lakes

Boatshed at 5:00pm on Friday afternoon. A bus will return boys to PAC (Capper St) at 5:45pm.

JUNIORS: Year 8 and 9 – Berri

Saturday 21 to Tuesday 24 January

Boys are to be dropped at PAC (Capper St) at 9:00am on Saturday and can be picked up at 5:00pm on

Tuesday from PAC (Capper St).

LEARN TO ROW: Year 7 – West Lakes

Saturday 28 to Sunday 29 January

Boys are to be dropped at West Lakes at 9:00am on Saturday and can be picked up at 5:00pm on Tuesday

from PAC (Capper St).

Head of the River Camp On the Friday night before the Head of the River, Senior crews will sleep out in preparation for racing. There

will be a school send off on Friday and the Senior crews will stay at West Lakes and be bussed to the course.

Australian National Championships 1st EIGHT & YEAR 10A ONLY UPON QUALIFICATION

Sunday 27 March to Sunday 2 April

Once the program for the 2017 National Championships has been finalised further information will be

provided. Crews must meet minimum qualification standards before being considered by the school for

competition.

As you can see there are several camps planned for the upcoming season which are important preparation for

our squads. Due to the crew nature of our sport it is important that boys attend these camps. From time to time

other family commitments come about that may clash with rowing, however with early notification we will be

more able to cope with such clashes.

PAC Rowing Squad at the 2014 Riverland Regatta, Berri.

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WHAT TO BRING TO CAMP

1. Rowing Gear

2 x suits, 2 x white T shirts, broad brim hat, 2 x pairs of football/rugby socks, joggers, water bottle,

sunglasses and thongs.

2. Sunscreen - lots of it! …apply even on overcast days.

3. Casual Clothes

For after rowing and around the accommodation – proper footwear, ie joggers or deck shoes,

underwear, tracksuit etc.

4. Bed Clothes

Boys will be required to bring either a sleeping bag or doona, a bottom sheet and pillowcase.

5. Towels

2 x towels will be required, 1 x for the shed and 1 x for residential.

6. Toiletries

Soap, shampoo, toothpaste and toothbrush, deodorant and bandaids.

7. School Books and Homework

There will be time during the camp to complete any outstanding schoolwork or to catch up on reading

school novels. Please note that there will be study time built into all programs.

CREW SELECTION

Crew selection is based on a number of criteria. We are limited by the Combined Schools policy of boating from

the top down i.e. the 1st VIII must be faster than the 2nd VIII and so on. Racing for Year 8 and Year 9 crews is

by academic year, not age.

Selection is initially based on a ranking system using sculling trials, erg scores and other tests and

measurements. Crews are then assessed in terms of the “top down” policy to confirm rankings within squads.

This may occasionally require other methods of selection, such as seat racing, at the discretion of the crew's

coach and the Director of Rowing.

It is important to point out that in comparison to a number of other sports Rowing selection is very objective and

constant monitoring of performances gives us the best crews possible at the Head of the River. An individual’s

ability to contribute to boat speed within a crew is the ultimate criterion upon which selection is made. All boys

will have ample opportunity throughout the season to demonstrate their ability. Final crew selection will generally

not occur until the final weeks prior to the Head of the River.

Rower Selection Selection of rowers is based on, but not limited to:

Sculling ability and speed;

Ergometer testing performance;

Running speed and performance;

Rowing technique; and

Attitude toward training and performance.

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Coxswain Selection Selection of coxswains will be based on, but not limited to:

Recommendation from the coaching staff;

Past and present performance in training and competition;

Weight; and

Steering ability.

UNIFORM

Every boy representing the School must be properly dressed for his particular sport. For Rowing, this means the following. These items are obtained through the School Shop. For training & racing Juniors:

PAC sport socks (ankle or calf) PAC zoot suit (until commence racing may wear PAC maroon board shorts or PAC white sport shorts and PAC sport top) PAC school bucket hat PAC rowing cap PAC white sun shirt

For training & racing Intermediates and Seniors:

PAC sport socks (ankle or calf) PAC zoot suit PAC school bucket hat PAC rowing cap PAC long sleeved white sun shirt

For travel to and from the Boatshed on the weekends and watching races after rowing:

PAC sport polo shirt PAC white shorts PAC sports socks Runners (as per School Dress Regulations) PAC hat PAC track suits are also acceptable

For gym:

PAC sport polo shirt or PAC gym singlet PAC white shorts PAC sports socks Gym towel Runners (as per School Dress Regulations)

The Rowing Parents Support Group has produced a beach towel, which comes with a gym towel, which is available from the School Shop. Proceeds from the sale of these support the rowing program. All rowers are encouraged to purchase the towel. Parents and boys should note that non-uniform items of dress e.g. coloured or printed caps, T-shirts and other items are NOT acceptable dress to be worn to training or at the Boatshed.

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Sunglasses are accepted and advised. Sunscreen and water bottles are essential, as are joggers for running. Parents should note that the Boatshed has a Sun Care Policy which can be found on noticeboards around the Boatshed. Each Head of the River crew member receives a crew badge prior to the Head of the River regatta, with the Seniors also receiving a cap, and these items need to be paid for at the School Shop. Badges are to be sewn on the race suit prior to the regatta on the right hand side (opposite the crest). A First VIII zoot suit is worn by the members of the First VIII for the Head of the River Regatta, this needs to be fitted and paid for at the uniform shop prior to the regatta.

MEDICAL CONSIDERATIONS

Asthma It is essential that all boys who experience asthma symptoms and who have been prescribed medication to

treat this carry their medication at all times while training and racing. Unlike other sports rowers are often not

within reach of their bags so it is essential that asthma medication is carried even in the boat.

Injury Management Injuries are not common in rowing however those which do occur from time to time are usually through

inadequate preparation or recovery before and after training sessions. Stretching before and after training

sessions is often just as important as the training itself. With the training program provided we make every effort

to allow sufficient time for this and to ensure the boys are aware of the main stretches which will enhance their

experience in the sport. It is also suggested that boys undertake their own additional stretching while at home.

This is something which can be done even while watching TV at home and does not need to take large amounts

of time.

Injuries do occur from time to time. Many studies indicate the vast majority are overuse injuries. These are often

of the nature which provide advanced warning. Should boys experience persistent pain associated with rowing

it is important this is communicated with parents, coaches and the Director of Rowing early allowing sufficient

intervention.

NUTRITION FOR ROWING

The effect of diet on daily performance is significant, it is therefore important to know what and when to eat. Good eating habits and a diet that supplies the right nutrients to support your level of energy expenditure will ensure that performance on and off the water is optimised and you will continue to grow and remain healthy.

The following information is general advice. However, if you have special needs such as diabetes or if you lose weight or seem exceptionally tired then you may need to consult a dietician or your medical practitioner.

Glycogen The rower’s most readily available source of fuel is muscle glycogen (stored carbohydrate). Excessive depletion

of muscle glycogen is a major cause of fatigue during training and competition. Here are some interesting facts

about glycogen;

Glycogen is best provided by starchy rather than sugary foods.

The body’s ability to form glycogen from food is greatest immediately after exercise.

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Following a full night’s sleep liver glycogen (energy) stores are substantially depleted.

The sooner you can eat carbohydrates after exercise the better (preferably within 30 minutes) to replenish the glycogen stores used up in exercise.

During prolonged exercise or events, carbohydrates should continue to be ingested

Inadequate replenishment over several days leads to a progressive decline in glycogen stores which leads to a decrease in performance, increased tiredness and symptoms of over-training.

Protein In addition to carbohydrate, protein is an essential component to performance and particularly recovery. High protein foods generally also include essential nutrients such as iron and zinc. Adolescent rowers who are growing in addition to undertaking high volumes of training will have additional protein requirements. Given the demand for muscle glycogen during training and racing it is suggested that rowers maintain a diet made up of approximately 70% carbohydrate, 20% protein, and 10% fats and oils.

Hydration Drinking regularly during exercise, athletes can prevent the negative effects associated with dehydration and performance can be improved. Every rower should make fluid replacement a key priority during training and competition. Dehydration impairs the body’s ability to regulate heat resulting in increased body temperature and an elevated heart rate. Associated negative effects include: increased perceived exertion, reduced mental function (decreased motor control, decision making and concentration). Gastric emptying is also slowed, resulting in stomach discomfort. All of these effects lead to an impairment in exercise performance. The negative effects of dehydration on performance are exacerbated further in hot conditions.

Tips for Maintaining a Healthy Balance 1. Have regular meals and always have a good breakfast. For an early training session, have

cereals or toast and milk before leaving home and take sandwiches for eating immediately

afterwards.

2. Always keep fluid levels topped up. Little and often is the best way to maintain your fluid balance. If

you feel thirsty, you are already dehydrated.

3. Take and drink 1-2 litres of water for before, during and after training. Keep your water bottle in the

boat and drink at regular intervals.

4. Make sure that carbohydrates make up approximately 70% of the energy ingested. Examples include

pasta, rice, potatoes, bread, and cereals.

5. Ensure an adequate intake of protein (meat, cheese, beans).

6. Avoid eating foods high in fat, especially saturated fats (most takeaways, butter, ice cream, chocolate,

fried foods).

7. Limit eating sugary foods as a means of supplying energy.

8. Throughout the day, top up your main meals with high-carbohydrate snacks. The sandwich is the ideal

model for a snack meal, so is cereal and milk.

9. Eat plenty of fresh fruit and vegetables for the anti-oxidant vitamins (A, C & E) they contain to help

maintain heath when the body is stressed by heavy and prolonged exercise.

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LOST PROPERTY

All clothing left lying in change rooms or around the Boatshed are collected and placed in bins at the back of

the Boat Shed. Any items not claimed are taken to School, washed and forwarded to the PAC Clothing Pool.

To avoid loss of items, parents are asked to ensure all clothing is clearly labelled.

SHOWERS

Hot showers are provided for your son’s use and personal hygiene and consideration for others is encouraged.

Parents are asked to encourage boys to shower following training.

VALUABLES

Rowers are asked NOT to bring valuable items to the Boatshed such as mp3 players, mobile phones, tablets

and laptops. If a rower has a valuable item he should give it to his coach to secure for the session. Most

afternoons the Boatshed will be locked for security while crews are out on the water but it is the boy’s

responsibility to look after his own possessions.

PUNCTUALITY

It is important that the boys arrive to sessions on time, especially morning sessions commencing before school

starts. As the priority for all schoolboys is their academic work, we do not want rowing to intrude on this and so

have designed a training programme so there is still ample time for them to complete the training alongside

their studying commitments. If boys arrive late to sessions, it is time taken out of their training, which hinders

how well they will perform across the season. Eights need 8 people to row. If you do not show the others

do not row! It is essential the boys develop and maintain strong time-keeping skills, an ability that will also

prove beneficial in their later lives.

BOATSHED RULES

The following common sense rules are notified to boys at the start of each season:

1. The Boatshed is your special responsibility to keep clean and tidy. Being a small group occupying an area

of the School that no one else uses, take pride in the appearance of the Boatshed by using the rubbish

bins provided, putting equipment you use away and not leaving your clothing lying around.

2. Buses are provided to and from West Lakes. Boarders may not drive to the boatshed and we discourage

day boys driving as well. Additionally, boys may not transport other PAC boys without written permission

from the parents of the boys being transported. Such notes should be given to the Director of Rowing

before any lifts are given.

3. For the purpose of hygiene, boys are encouraged to use the shower facilities after each training session.

4. Dress regulations must be observed as for all sport at PAC. This includes the wearing of correct rowing

uniform whilst on the water and when arriving by private transport or bus on Saturdays and weekdays.

Boys are reminded that non-regulation items of dress e.g. non PAC shirts and caps are not allowed to be

worn to or at the Boatshed.

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5. Obscene language is unacceptable at the Boatshed in the same way as at School.

6. After each training session, every crew must make sure equipment they have used is cleaned and put

away safely.

7. Students are not to ride coaching bikes or drive any motorized School vehicle or vessel. This includes the

Schools’ coaching boats. It does not matter whether or not a student has a boating licence. The only

exception to this would be if a coach is present in the outboard dinghy and has specifically instructed a

senior student on the handling of the outboard. This would be for the purposes of helping the coaching of

a crew, not for pleasure touring.

FUNDRAISING

There are many costs associated with the running of a school rowing program. The upkeep and purchase of

equipment is a major expense that is heavily subsidised by fundraising. The RPSG has raised many thousands

of dollars over the few past years such that the Boatshed now has arguably the best school fleet in South

Australia.

TAX DEDUCTIBLE DONATIONS

PAC has a registered ‘Rowing Equipment Fund’ with the Australian Sports Foundation Ltd (ASF). Registration

with the ASF enables companies and individuals who support the Boatshed to be eligible for a tax deduction.

Such donations must be made unconditionally to the ASF. However, donors can nominate a registered project

as the preferred beneficiary of their gift. ASF donations can be made by cash, cheque (made payable to the

Australian Sports Foundation) or credit card and an official receipt will be issued to substantiate taxation claims.

To make a tax deductible donation, please request an ASF donation form from the RPSG President and return

it to the address provided on the form.

THE PAC ROWING PARENTS SUPPORT GROUP

The success of PAC Rowing owes much to the invaluable work of the PAC Rowing Parents Support Group

(RPSG). The aim of the RPSG is to provide any necessary back up to the Boat Club, and to raise funds for

extra expenditure falling outside the School budget, as well as cheering on the Reds at Regattas!

Meetings are held on the first Tuesday of most months at 7.30pm in the RED Centre Classroom unless

otherwise stated. All parents are encouraged to join the Rowing Parents Support Group, as this places you on

the mailing list for minutes of our meetings and other functions of the rowing family. We welcome your support

and attendance.

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Office Bearers 2016-2017

Position Name Contact Number Email

President Justin Dangerfield 0405 351 807 [email protected]

Vice President Gavin Brennan 0417 803 820 [email protected]

Treasurer Wendy Hill [email protected]

Secretary Emma Barratt [email protected]

Merchandising Officer Donna Good [email protected]

GLOSSARY

Blade Flattened or spoon-shaped end of oar or scull; often used as term for oar

Bow Forward end of boat

Bow ball Safety ball fitted to sharp stem of racing boat

Bow (man) The rower in the seat nearest the bow

Bowside (starboard) All the rowers whose oars are in the water on the right hand side of the boat when viewed

from the stern

Canvas The canvas on fore and aft decks of a boat; in race verdicts, the distance between the bow

ball and the bow man’s stateroom

Catch The part of the stroke when the blade is put in the water

Coxswain Steers the boat from a seat in the stern or a lying position in the bow

Crab Occurs when the rower fails to get the oar out of the water at the end of the stroke; can

result in the rower being ejected from boat to water

Deck Covered-over areas at bow and stern of boat

Feather/feathering To turn the blade parallel with the water surface at the start of the recovery to reduce wind

resistance

Finish (release) The part of the stroke just before the blade is taken out of the water

Fixed seat Rowing with legs held straight

Flat blade Where the blade is parallel to the water as in the recovery

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Frontloader A boat in which the coxswain lies in the bow

Gate Bar across a rowlock/swivel to retain the oar

Hands away The act of turning the oar handle at the finish of the stroke so that the blade leaves the

water and is feathered at the start of the recovery; sometimes referred to as ‘out of bow’

Knifing When the blade has too little pitch and angles in to the water like a cutting knife

Length The length of the boat (eg “they won by one length”)

Length The length of the stroke – arc through which the oar moves during the drive phase of the

stroke

Pull through The part of the stroke between the catch and the finish – the propulsive phase of the

rowing stroke

Port (lardboard) Stroke side, the left hand side of the boat when facing the bow

Puddles Whirls left in the water caused by the blade as the rower pulls

Rate/rating (beat) The rate of stroking, or the number of strokes per minute that a crew is rowing

Recovery The part of the stroke cycle between the finish and the catch in which the oar is feathered

and the seat is returned to the aft end of the slope

Release When the blade is taken out of the water – see finish

Rowing (sweep rowing) Using one oar or sweep (freshwater); using two oars (salt water)

Run The distance a boat travels in one stroke

Sculling Using two oars or sculls (freshwater); using one oar over stern (salt water)

Sculls Short oars, less than 2m long, used in pairs for singles, doubles and quads

Seat What the rower sits on to move up and down the slide track

Square blade/squaring When the blade is square in the swivel

Stakeboat A moored boat in the water from which races are started

Starboard Bow side, the right hand side of the boat when facing the bow

Stern The back of the boat

Stroke side (port) All the rowers whose oars are in the water on the left hand side of the boat when viewed

from the stern

Stroke The complete cycle of moving the boat through the water using oars, the rower seated

nearest the stern

Stroke (man) The rower seated nearest the stern who is responsible for setting the rhythm and rate of

the stroke

Sweep Long oars with narrow blades; see also rowing

Timing Rowers adjustment of movement so that blade work and seat movement are synchronised

Washing out Occurs when the blade comes out of the water during the pull through before the finish

Washing Creating difficulties for another boat with waves from the stern

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TYPES OF ROWING BOATS

Name Boat

Abbreviation Comments Boat Picture

Eight

8+ Raced by Seniors only.

Octaple

8x+

Not raced in SA however we will be using one for Jnr training.

Coxless Quadruple Scull

4x Not raced at school level.

Coxed Quadruple Scull (Quad)

4x+ Raced by all Juniors & Inters.

Coxless Four

4– Not raced at school level.

Coxed Four

4+ Raced by Seniors only.

Double Scull (Double)

2x

Not raced at Super Series regattas, may be used for other regattas & Training

Coxless Pair

2– Not raced at school events. May be used for sweep training.

Single Scull

1x Used mostly for training, may be raced in regattas.

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DISPELLING COMMON ROWING MYTHS

MYTH: All rowers have to get up REALLY early in the morning for training. (Like before the sun even!)

FACT: Actually, Junior rowers and coxswains keep very civilised hours. Training is usually from 4.00pm – till 6.00pm on Monday and Wednesday nights after school and 8.00am to 10.30am on Saturdays. Home in time for tea on week days and plenty of time for a hearty breakfast on the Saturday and an afternoon at the movies later.

MYTH: West Lakes is so far away and somehow you have to get the rowers down there on time to train.

FACT: The Junior rowers and coxswains often train at the Torrens Lake. It’s close and handy to shops (and cafes!) and the kids are under the care of experienced coaches. If the training session is at West Lakes then PAC funds a bus service to take the rowers from school and brings them back again when training is over. How much less stress can you get! And it’s free.

MYTH: Rowers are always so tired that they never finish their homework and can’t concentrate.

FACT: Rowing helps you to concentrate and get better grades! According to Alistair McLaughlin and Matt Bolt, two of PAC’s most successful Australian Rowing representatives and a study done comparing the academic results of student rowers, their grades actually get BETTER during the rowing season.

MYTH: The Regattas last all day and you don’t get to do anything else.

FACT: Juniors are always the first to row at Regattas and very often are finished before lunch time. You come, you row and then you can go! BUT, we’d love you to stay and take in the atmosphere under the shade of the PAC gazebos and enjoy the Rowing Parent’s Support Group super famous BBQ Bacon and Egg rolls or kebabs. Have a relaxing time in a great spot with fabulous people – rowers and parents alike.

LAST BUT NOT LEAST – Rowing builds CHARACTER along with a strong, healthy and all around GREAT body. If you are looking to develop, tone up and get physical, rowing training and competition is the best!

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CONTACT INFORMATION

Rowing Coaches and Staff

Director of Rowing

James Hammond 8334 1228 0421 404 510 [email protected]

Junior Rowing Coordinator

Amanda Tidswell 0414 504 155 [email protected]

Year 7 Rowing Coordinator

Michael Page 0413 053 499 [email protected]

Rowing Administrator

Deb Wilson 8334 1200 0423 115 484 [email protected]

2016-2017 KEY REGATTA DATES

The full list of regattas for the 2016-17 season can be found on the Rowing SA home page

(www.rowingsa.asn.au). It is most likely that PAC will attend some if not all of the following competitions.

DATE REGATTA LOCATION SQUAD(S)

2016

October 15 Head of the Port Regatta Port Adelaide 1st 8

29 Murray Bridge Regatta Murray Bridge Snr, Int & Jnr

November

5 West Lakes Regatta West Lakes Snr, Int & Y8/9

12 Round the Island West Lakes Snr & Int

19 Port Adelaide Regatta Port Adelaide Snr, Int & Jnr

26 Torrens River Junior Regatta Torrens River Year 7

December 3 West Lakes Regatta West Lakes Snr, Int & Y8/9

10-11 Riverland Regatta, Renmark Renmark Snr, Int & Jnr

2017

February

4 West Lakes Regatta West Lakes Snr, Int & Jnr

11 School Super Series #1 Murray Bridge Snr, Int & Jnr


25 School Super Series #2 West Lakes Snr, Int & Jnr

March

4-5 SA State Championships West Lakes Snr, Int & Jnr

11 School Super Series #3 West Lakes Snr, Int & Jnr


25 Head of the River West Lakes Snr, Int & Jnr

26-2 Australian National Championships Penrith, Sydney 1st 8 & Y10A

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