Prince Alfred College

Rowing Club

Information Manual

2017 – 2018

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CONTENTS

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

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

THE PAC ROWING ETHOS .................................................................................................................................................... 6

THE PRINCE ALFRED COLLEGE ROWING PROGRAM .............................................................................................. 7

BRIEF HISTORY OF THE CLUB ........................................................................................................................................... 8

SHIELDS AND TROPHIES ..................................................................................................................................................... 9

ROWING IN SOUTH AUSTRALIA ....................................................................................................................................... 9

ROWING IN AUSTRALIA AND ABROAD ......................................................................................................................... 9

PRINCE ALFRED COLLEGE ROWING RESULTS 2016-17 ..................................................................................... 11

TRAINING AND TRANSPORT .......................................................................................................................................... 13

PROCEDURE IN THE EVENT OF ILLNESS .................................................................................................................. 15

TRANSPORT TO AND FROM REGATTAS OUTSIDE ADELAIDE .......................................................................... 15

WAMBANA EXTENDED STAY .......................................................................................................................................... 15

CAMPS ....................................................................................................................................................................................... 16

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

CREW SELECTION ................................................................................................................................................................ 19

UNIFORM ................................................................................................................................................................................. 20

MEDICAL CONSIDERATIONS ........................................................................................................................................... 21

NUTRITION FOR ROWING ................................................................................................................................................ 21

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

SHOWERS ................................................................................................................................................................................ 23

VALUABLES ............................................................................................................................................................................. 23

PUNCTUALITY ....................................................................................................................................................................... 23

BOATSHED RULES ................................................................................................................................................................ 23

FUNDRAISING ........................................................................................................................................................................ 24

TAX DEDUCTIBLE DONATIONS ...................................................................................................................................... 24

THE PAC ROWING PARENTS SUPPORT GROUP ....................................................................................................... 24

GLOSSARY ................................................................................................................................................................................ 25

TYPES OF ROWING BOATS ............................................................................................................................................... 27

DISPELLING COMMON ROWING MYTHS ................................................................................................................... 28

CONTACT INFORMATION ................................................................................................................................................. 29

2017-2018 KEY REGATTA DATES ................................................................................................................................. 29

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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.

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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.” Rowing has long been recognised

to be a sport which builds ones character, resilience, strength and endurance. A fantastic summer sport option

for a keen winter sportsman.

Too often I hear young people and parents concerned about the impact rowing has on a student’s academic performance. This is in fact far from the truth. Often a student’s commitment to an extensive co-curricular program promotes and encourages active learning, enhances one’s ability to effectively manage time and balance expectations. Of course one must not forget the physical benefits of engaging in a demanding sport and its importance for mental and physical wellbeing.

Again last year the academic achievements of the senior boys in the Rowing Club were noteworthy, with fifty percent of graduating rowers achieving an ATAR of over 90 for the second year running. 2016 First VIII member Alexander Duthy, concluded his time with PAC achieving an ATAR of 99.95 and being awarded Proxime Accessit to Dux of School. Of the 21 Diploma Programme Merits achieved in 2016 seven of those were achieved by members of the Rowing Club. It is little wonder that over the past six seasons the number of boys choosing to row at PAC continues to rise.

Leadership selection from within the Rowing Club has been equally impressive this year with five of our Year 12 rowers being appointed as Student Prefects including Nicholas Demianyk who was appointed Captain of the School. In addition, many more of our senior rowers have been appointed to other leadership roles throughout the school including Boarding Prefects and Winter Sport Captains.

Our old scholars also continue to excel with two selected in the 2017 Australian Team. Five old scholars, along with two current students, selected to row in the 2016 South Australian Team while two were appointed as coaches.

Following his Silver medal at the 2016 Rio Olympic Games Alex Hill (2010) has once again been selected in the 2017 Australian Team. Already this year Alex has had a great year, winning a Gold medal in the Men’s Four at World Rowing Cup II in Poznan, Poland. Then in July Alex was selected to stroke the Men’s Eight and won a Silver medal during World Cup III in Lucerne, Switzerland. In September Alex will return to the Men’s Four to contest the event at the 2017 World Rowing Championships in Sarasota-Bradenton, USA. We wish Alex the best of luck for the final event of the year on the international calendar.

In April Kane Grant (2015) was selected in the Australian Under 21 Trans-Tasman Team for the second year in a row. Following two rounds of racing, the first at the Sydney International Regatta Centre in Sydney and the second on Lake Karapiro in New Zealand, Kane’s team were successful in retaining the Rusty Robertson Trophy and returning it once again to Australia shores. We are proud of Kane’s achievements this year.

Jack Kelly (2012) having now completed his time at Harvard University, Massachusetts has put on hold a position within the prestigious Oxford University PHD program to pursue his rowing and ultimately Olympic selection in the team for the Tokyo Olympic Games in 2020. We will continue to watch Jack’s progress and wish him the best of luck for his next steps.

Earlier in 2017 Alex Hill joined Drew Clements (2011) and Tim Santin (2014) in selection for the South Australian Men’s Open Eight for the King’s Cup Regatta, achieving a bronze medal. In addition, Kane Grant and James Price (2016) joined current students William Preece and Jack Good in the South Australian Men’s Youth (Under 21) Eight, they also performed well achieving a Bronze medal. Meanwhile Aleco Lanfranco (2008) and Simon Lane (1999) were both appointed coaches of the South Australian Women’s Youth E ight which finished fifth at the very same regatta.

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Rowing is a wonderful, lifelong 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 the first PAC First 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 34 clubs involved, 10 schools compete in the school boys’ division and 12

in the school girls’ division.

While school racing is conducted throughout the competition season Rowing SA provide a dedicated School

Premiership Series which usually includes between three and four school regattas from which Premiership

winners are awarded. The PAC Rowing Club have won the School Boy’s Premiership six times in the last tn

years and twenty four times since 1980.

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 divisions.

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 First VIII crew members.

PAC usually sends its First VIII and Year 10A crews to compete at the Australian 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 2018 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 seven spectacular

days of racing.

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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.

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 2016-17

The members of the Prince Alfred College Rowing Club performed magnificently throughout the 2016-17

season concluding as clear winners of the South Australian School Boy Premiership on 117 points ahead of St

Peter’s College on 54 points, while our Year 10B crew claimed the School Boy Crew of the Year award. The

Rowing Club was this year lead well by Captain Jordan Lesicar and Vice-Captains Douglas Gerard and Angus

Fry.

This year’s Head of the River (HoR) was once again a great regatta for the PAC Rowing Club. Across eighteen

crew who started our rowers achieved sixteen podium finishes, including nine Gold, four Silver and three

Bronze. Once again this season our Rowing Club was a healthy vibrant club with fantastic rates of participation.

Again this year our First VIII would meet a challenging Saint Peter’s College crew and fight out for a lead

throughout the season. Making an early start our crew showed good longer distance form early in the season

winning the Round the Island Regatta. Throughout the remainder of the season our crew continued to show

great resolve however come Head of the River day the St Peter ’s crew were too strong in the later stages of

the race taking the lead from our crew in the final five hundred meters of the race and winning in a time of six

minutes and four seconds, just over three seconds ahead of our crew in second place.

Following a mixed season which included success our Second VIII had an unfortunate final race with one

member being injured during the race and the race umpire forcing the crew to retire early out of concern for

our injured rower.

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

place seventh overall behind our First IV in third place behind two crews from two schools who did not race in

either of the Eights divisions.

Our Year 10 squad once again showed their collective strength claiming four of the five Year 10 trophies on

offer. Our A crew capped of a good season in third place while the B crew completed an undefeated season in

first place. The C and D crews both raced in the same race across two divisions due to a smaller than usual

field. The C crew finished the race in first place while our D crew finished in second behind them, beating all

other C division competition.

Our large Junior squad of no less than ten Quads performed well over the Year 8 and Year 9 Divisions. Our

Year 9 crews had a fantastic season of often close racing. The A crew demonstrated great ability all season

often winning events by several boat lengths. On Head of the River day they moved into the final as clear

favourites having won the first of two heats. Unfortunately during the final an equipment failure left them to

complete the final two thirds of their race with only three rowers finishing in eight place. A result which was by

no means a reflection of their season or ability. Our B and C crews both raced hard fought races and finished

third and second respectively. Both should be proud of their performances.

Our large Year 8 cohort filled out not only the Year 8 divisions but also the Year 9 D and E divisions. The crew

racing in the Year 9 D division won their division over St Peter’s College while the crew racing the E division

finished in second behind a strong St Peter’s crew. Both crews must be congratulated for racing up a year

level and doing so well. The remaining Year 8 crews demonstrated that the PAC Rowing Club can look

forward to a positive future with five crews racing four Year 8 divisions and winning all four. The fifth of these

crews placed second only to our own crew in the D division.

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The 2016-17 rowing season was another strong season for our Club and a great sign for the future of the

Rowing Club. Across all squads our performances demonstrate great depth and ability however much work

will need to be done to maintain this momentum into the coming 2017-18 season.

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 2017-18 season. The addresses for both are

listed below:

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

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

Weekday Training Weekly training times for Term 3, 2017 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 – 6.15pm 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 – 6.15pm 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

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Weekly training times for Term 4, 2017 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 6.30am – 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

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

Saturday TBA Weekly TBA Weekly West Lakes

Juniors (Y8)

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

Saturday TBA Weekly TBA Weekly West Lakes

Juniors (Y7)

Monday 3.45pm – 5.00pm NA PAC RED Centre

Wednesday 3.45pm – 6.00pm NA Torrens Boatshed

Saturday 8.00am – 10.00am NA Torrens Boatshed

Weekly training times for Term 1, 2018 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 (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

Saturday TBA Weekly TBA Weekly West Lakes

Intermediates (Y10)

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

Wednesday 7:00am – 8:15am NA PAC Gym

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

Saturday TBA Weekly TBA Weekly West Lakes

Juniors (Y9)

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

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

Thursday 3:45pm – 5:00pm NA PAC Gym

Saturday TBA Weekly TBA Weekly West Lakes

Juniors (Y8)

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

Tuesday 3:45pm – 5:00pm NA PAC Gym

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

Saturday TBA Weekly TBA Weekly West Lakes

Try Rowing (Y7)

Monday 3.45pm – 5.00pm NA PAC RED Centre

Wednesday 3:45pm – 6.00pm NA Torrens Boatshed

Saturday 8.00am – 10.00am Torrens Boatshed Torrens Boatshed

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Torrens Training: 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 at the conclusions of training. On

Saturdays at the Torrens Shed boys are dropped to the shed and picked up at the conclusion of training.

West Lakes Training: A bus is available to transport boys to and from West Lakes for both morning and afternoon

sessions. Pick up and drop off is from Capper Street (outside the RED Centre entrance). For Saturday training

sessions the bus will usually depart between 30 and 45 minutes prior to the first scheduled training session and

return 30 after the conclusion of the last training session. On regatta days boys are to be dropped off and pick

up from the West Lakes boat shed once all racing is complete and the boats have been put away in the boat

shed.

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, text message or email

Mr James Hammond as soon as practicable. 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 – CURRENT YEAR 8 BOYS AND PARENTS

As you are no doubt aware, PAC runs a four 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 current 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 2/10/2017 To 6/10/2017

Riverland Regatta & Training Camp Renmark/Berri 8/12/2017 To 14/12/2017

January Sculling Camp West Lakes 15/1/2018 To 18/1/2018

January Training Camp Berri 20/1/2018 To 26/1/2018

Australian National Championships (First VIII only upon qualification)

Penrith, Sydney 19/3/2018 To 25/3/2018

INTERMEDIATE CAMPS (YEAR 9/10)

October Training Camp Scotts Creek 10/10/2017 To 13/10/2017

Riverland Regatta Renmark/Berri 8/12/2017 To 10/12/2017

January Training Camp West Lakes/Berri 22/1/2018 To 26/1/2018

Australian National Championships (Yr10A only upon qualification)

Penrith, Sydney 19/3/2018 To 25/3/2018

JUNIOR (YEAR 8/9) CAMPS

October Training Camp West Lakes 14/10/2017 To 15/10/2017

Riverland Regatta Renmark/Berri 8/12/2017 To 10/12/2017

January Training Camp Berri 20/1/2018 To 23/1/2018

JUNIOR (YEAR 7/8) CAMPS

Riverland Regatta Renmark/Berri 8/12/2017 To 10/12/2017

January Training Camp West Lakes 27/1/2018 To 28/01/2018

TRY ROWING (YEAR 6/7) CAMP

January Training Camp West Lakes 27/1/2018 To 28/01/2018

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

Boys arrive at West Lakes on Monday morning to load boats prior to departure. Boys will be available for pick

up on Friday following boat unloading at West Lakes or at PAC Capper Street upon return of the bus.

INTERMEDIATES: Y9/10 – Scotts Creek

Boys will be required at PAC Capper Street early on Tuesday morning. They will undertake three to four

sessions per day while on camp including some general conditioning sessions. Boys will be available for pick

up on Friday following boat unloading at West Lakes or at PAC Capper Street upon return of the bus.

JUNIORS: Year 8 – West Lakes

Boys may be dropped either at PAC (Capper St) or at the West Lakes Boatshed in the morning. They will

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

in the afternoon. Boys must bring their own Lunch and snacks.

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

Boys are to arrive at the Berri Caravan Park on Friday evening. Following participation in the Berri Riverland

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

camp boys will be bussed to the West Lake boatshed to unload boats. Pick up from West Lakes following boat

unloading or at PAC (Capper St) upon return of the bus.

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

Boys are to arrive at the Berri Caravan Park on Friday evening. Accommodation and meals are provided for

rowers except dinner Friday. 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

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

PAC (Capper Street) and West Lakes. January selection trailing will be conducted during this camp. These

selections will form the basis for crew combinations during the Berri camp and first weeks of Term 1.

SENIORS: Year 11 and 12 – Berri

Boys are to be dropped at West Lakes on Saturday morning. Either immediately or following further selection

testing boys will boat load and depart for Berri by bus. On Friday boys will return to West Lakes for boat

unloading at which point they may be picked up from West Lakes or at PAC (Capper Street) upon return of the

bus.

INTERMEDIATES: Year 10 – Berri

Boys will complete their selection testing at West Lakes in the morning on Monday and will return home in the

afternoon. On Tuesday morning they will arrive at PAC (Capper Street) complete their erg testing and depart

by bus for Berri. Upon conclusion of camp boys will return to West Lakes for boat unloading at which point they

may be picked up from West Lakes or at PAC (Capper Street) upon return of the bus.

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JUNIORS: Year 8 and 9 – Berri

Boys are to be dropped at PAC (Capper Street) in the morning on Saturday and can be picked up in the evening

on Tuesday from PAC (Capper St).

TRY ROWING CAMP: Year 7 and any Student new to PAC – West Lakes

Boys may be dropped and picked up daily from either the West Lakes boat shed or PAC (Capper Street) as a

bus is provided to and from the boat shed each day.

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

Once the program for the 2018 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.

WHAT TO BRING TO CAMP

1. Rowing Gear

2 x rowing suits, 2 x white T shirts, broad brim hat and cap, 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.

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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, Band-Aids and blister tape.

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. The Director of Rowing has the final decision in

regard to all selection decisions through all squads and crews.

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. 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.

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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 PAC rowing suit (until commence racing may wear PAC board shorts or PAC sport shorts and PAC sport top) PAC school bucket hat PAC rowing cap PAC long sleeved white sun shirt

For training & racing Intermediates and Seniors:

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

For gym:

PAC PE uniform PAC sport polo shirt PAC charcoal 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. 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

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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.

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.

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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.

LOST PROPERTY

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

the Boatshed. 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.

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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 staffed 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.

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

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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 2017-2018

Position Name Contact Number Email

President Justin Dangerfield 0405 351 807 justin.dangerfield@leedwell.com.au

Vice President Gavin Brennan 0417 803 820 gbrennan@strategicenergy.net.au

Treasurer Wendy Hill monard@bigpond.com

Secretary Cate Harley

Fundraising/Sponsorship Megan Lowe

Year 7/8 Rep Kerry Rawlinson

Year 8/9 Rep Claire Cosh

Intermediate Rep Philipa Butterworth

Senior Rep Adrian Cerchez

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

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”)

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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 jhammond@pac.edu.au

Junior Rowing Coordinator

Amanda Tidswell 0414 504 155 tidswellfam@bigpond.com

Year 7 Rowing Coordinator

Michael Page 0413 053 499 darkandstormy51@gmail.com

Rowing Administrator

Deb Wilson 8334 1200 0423 115 484 dwilson@pac.edu.au

2017-2018 KEY REGATTA DATES

The full list of regattas for the 2017-18 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)

2017

October 14 Head of the Port Regatta Port Adelaide 1st 8

28 Murray Bridge Regatta Murray Bridge Int & Jnr

November

4 Season Opening Regatta West Lakes Snr, Int & Y8/9

11 Round the Island West Lakes Snr & Int

18 Grade Regatta TBC TBC

25 Torrens River Junior Regatta Torrens River Year 7

December 2 West Lakes Regatta West Lakes Snr, Int & Y8/9

9-10 Riverland Regatta, Renmark Renmark Snr, Int & Jnr

2018

February

3 School Premiership Regatta #1 West Lakes Snr, Int & Jnr

10 West Lakes Regatta West Lakes Snr, Int & Jnr

17 School Premiership Regatta #2 West Lakes Snr, Int & Jnr

24-25 SA State Championships West Lakes 1st&2nd Crews

March

3 School Premiership Regatta #3 West Lakes Snr, Int & Jnr

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

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

19-25 Australian National Championships Penrith, Sydney 1st 8 & Y10A*

*Subject to qualification