Prince Alfred College Rowing Club - Information Manual 2018 2019
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Prince Alfred College
Rowing Club
Information Manual
2018 – 2019
2017-18 PRINCE ALFRED COLLEGE ROWING CLUB
BACK ROW: W Wheaton, J Lesicar, J Rawlinson, M Sargeant, A McBride, A Titus, C Cameron, L Rippon, O Stothard,
S Walsh, H Cerchez (Vice-Captain), O Smart, A Barnsley, L Woolley, J Saunders, W Economos, J Dunn.
7TH ROW: P Johnson, T Williams, O Deere, R Harb, S Dosanjh, J Trim, W Farrall, N Pye, R Andary, J O'Loughlin, A
Ralph, C Gibbon, H Benn, H Parisi, R Brennan, E Waltham.
6TH ROW: Mr J Good, T Bell, T Saunders, T Mallick, M Cacus, P Eteuati, T Deakin, L Dickens, J Sullivan, W Stewart,
E Priddle, J Balestrin, H Hill, H Ramsey, Mr D Gerard.
5TH ROW: Mr J Nicholas, Mr L DeGaris, J Lasscock, J O'Leary, B Spitty, O Chapple, B Lock, J Antonas, J Miller, T
Cook, S Bowley, W Pheasant, L Cerchez, J Walters, Mr S Brennan, Mr M Page.
4TH ROW: Mr M Moore, Mr S Heitmann, T Chapman, L Bernardi, T Howe, J Papp-Horvath, L England, L Day, J
Hamood, O Quin, N Kennett, L Procino-Kenyon, J Selvanayagam, E West, L Hill, Mr M Smalls, Mr H Wise.
3TH ROW: Mr Y Briggs, Mr J Lesicar, J Bell, E Gerard, S Jordan, A Catt, K Commons, B Bernhardt, C Thomas, A
Whyte, R Nelson, C Benecke, A Veldhuyzen Van Zanten, M Ross, Mr N Demianyk, Mr D Ralph.
2ND ROW: Mr L Kasperski, P Scalzi, S Olsson-Jones, W Benecke, T Haden, H Greenwood, S Stunell, O England, A
Sefton, F Koutsoukos, H Laing, M Gordon, Mrs A Tidswell.
FRONT ROW: Mrs D Wilson, Mr R McDougall, T Johnson, E Raptis, A Economos, H Jordan, C McInnis (Captain), W
Smart, A Brennan, J Harris, Mr J Hammond, Mr A Stunell.
ABSENT: E Brewerton, M Chapman, Mr N Cooper, M Hutchins, Ms K Neef, Mr T Perkins, L Sargeant, Mr W Stam.
2
CONTENTS
2017-18 PRINCE ALFRED COLLEGE ROWING CLUB ............................................................................................... 2
CONTENTS ................................................................................................................................................................................. 3
INTRODUCTION ....................................................................................................................................................................... 4
MESSAGE FROM THE DIRECTOR OF ROWING............................................................................................................ 5
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 .................................................................................................................................... 10
ROWING IN AUSTRALIA AND ABROAD ...................................................................................................................... 10
PRINCE ALFRED COLLEGE ROWING RESULTS 2017-18 ..................................................................................... 11
CONTACT INFORMATION ................................................................................................................................................. 13
2018-2019 KEY REGATTA DATES ................................................................................................................................. 13
TRAINING AND TRANSPORT .......................................................................................................................................... 14
PROCEDURE IN THE EVENT OF ILLNESS .................................................................................................................. 16
WAMBANA EXTENDED STAY – CURRENT YEAR 8 BOYS AND PARENTS...................................................... 16
HOLIDAY TRAINING ............................................................................................................................................................ 16
CAMPS ....................................................................................................................................................................................... 17
WHAT TO BRING TO CAMP .............................................................................................................................................. 19
CREW SELECTION................................................................................................................................................................ 20
UNIFORM ................................................................................................................................................................................. 21
MEDICAL CONSIDERATIONS ........................................................................................................................................... 22
NUTRITION FOR ROWING ................................................................................................................................................ 22
LOST PROPERTY ................................................................................................................................................................... 23
SHOWERS ................................................................................................................................................................................ 23
VALUABLES ............................................................................................................................................................................. 24
PUNCTUALITY ....................................................................................................................................................................... 24
BOATSHED RULES................................................................................................................................................................ 24
GLOSSARY ................................................................................................................................................................................ 25
WHERE IS HE SITTING?..................................................................................................................................................... 26
TYPES OF ROWING BOATS ............................................................................................................................................... 27
DISPELLING COMMON ROWING MYTHS ................................................................................................................... 28
3
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 Try Rowing 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.
4
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 impsortance for mental and physical wellbeing.
Again last year the academic achievements of the senior boys in the Rowing Club were noteworthy, with more
than half of graduating rowers achieving an ATAR of over 90 for the third year in a row, while four joined the
Over 95 Club. Of the 36 Diploma Programme Merits achieved in 2017 ten of those were achieved by members
of the Rowing Club. 2016 and 2017 First VIII member Duglas Gerard, concluded his time with PAC achieving
an ATAR of 99.85 and being awarded Joint Dux of School. It is little wonder that the number of boys choosing
to row at PAC continues to rise.
Our old scholars also continue to excel with three selected in the 2018 Australian Team. Seven old scholars,
along with two current students, were selected to row in the 2018 South Australian Team while one was
appointed to a coaching position.
Following his Silver medal at the 2016 Rio Olympic Games and Gold at the World Rowing Championships in
2017 Alex Hill (2010) has once again been selected in the 2018 Australian Team. Already this year Alex has
had a great year, winning two Gold medals in the Men’s Four at World Rowing Cups II and III. Perhaps the
highlight of the year so far was his win while stroking the Men’s Eight in the Grand Challenge Cup during the
2018 Henley Royal Regatta a first for Australia since 2000. In September Alex will return to the Men’s Four to
contest the event at the 2018 World Rowing Championships in Bulgaria. We wish Alex the best of luck for the
final event of the year on the international calendar.
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. This year Jack joined the Australian Senior Team
for the first time. Jack raced in the Lightweight Men’s Quad at World Cup II and III achieving fifth in both events.
Kane Grant (2015) was selected in the Under 23 Team this year in the Men’s Coxed Four. Kane began his
international campaign racing the Coxless Four at World Cup III finishing Fourteenth. A respectable result for
an Under 23 crew racing at a Senior event. Then moving to Poland Kane’s crew contested the Under 23 Coxed
Four at the 2018 Under 23 World Championships finishing with a Sixth place.
Earlier in March of 2018 Alex raced for South Australia winning the Presidents Cup single Scull. Immediately
after this race Alex, Jack and Kane joined Drew Clements (2011) and Tim Santin (2014) in the South Australian
King’s Cup Men’s Open Eight who achieved a fourth place. In addition, James Price (2016) and James Nicholas
(2016) joined the South Australian Men’s Youth (Under 21) Eight finishing fifth. Meanwhile Simon Lane (1999)
was, for the second year running, appointed as a coach with the South Australian State Team. This year Simon
took charge of the Lightweight Men’s Coxless Four.
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! I encourage all boys to give the sport a go!
James Hammond – Director of Rowing
5
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.
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 (Try Rowing) 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.
6
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 “A safe and enjoyable experience”
Having fun
Learning to race
Intermediates (Y9/10) Improving technique “Improving skills and learning to train
in a structured and encouraging
Learning to train learning environment”
Improving race capability
Bonding as a team and having fun
Settling into a training routine in
preparation for the Senior Squad
Continuing to improve technique
Seniors (Y10-12) “Training to improve fitness for
Training to train and compete competition, learning life skills and
gaining confidence in a structured
Learning to manage competition and challenging environment”
Working together as a squad
Teamwork and camaraderie through
shared experiences and achievements
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.
7
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 sixteen times since 1929 when the first Eights race was conducted. Only
St Peter’s College has won the event more times than PAC.
8
SHIELDS AND TROPHIES
First contested in 1893, 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.
1932 First VIII pictured with the Gosse Shield (Left) and Blackmore Shield (Right). Princes first crew to win the Gosse
Shield.
9
ROWING IN SOUTH AUSTRALIA
Prince Alfred College competes in a regatta program run by Rowing South Australia from September through
to late March. Among the 33 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 seven times in the last
ten years and twenty five 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
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 2019 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.
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.
PAC Fawley Challenge Cup crew in action at 2012 Henley Royal Regatta, Henley on Thames, United Kingdom.
Decisions to enter international regattas are only made after comparative crew performance is gauged at the
Australian National Championships.
10PRINCE ALFRED COLLEGE ROWING RESULTS 2017-18
The members of the Prince Alfred College Rowing Club performed well throughout the 2017-18 season
concluding as clear winners of the South Australian School Boy Premiership ahead of St Peter’s College. This
is a great achievement and a representation of the strength of the whole club rather than one particular crew
alone. The Rowing Club was this year led well by Captain of Boats Charles McInnis and Vice-Captain Harrison
Cerchez.
The 2018 Head of the River (HoR) brought mixed results for the crews of the PAC Rowing Club. From eighteen
crews starting seven claimed the trophy for their division, while a further five finished on the podium. The
highlight for the day was certainly the dominance displayed by our Year 9 crews who achieved a clean sweep
of their events. Once again this season the Rowing Club has continued to grow with both more boys rowing
and more boats within our fleet.
This year our First VIII would meet an incredibly strong Saint Peter’s College crew throughout the season.
Making a good start early in the season our young crew developed well and worked had throughout the season.
Unfortunately the Head of the River was not their day. After consistently performing in the top three all season
a bad start, poor conditions, together with some simple errors made for a fifth place finish. I am proud of this
crew as the disappointment was clear to see but they rallied around each other and demonstrated a great deal
of resilience.
Faced with a strong Saint Peter’s Second VIII crew this season our Second VIII rowed well however were
ultimately were over-powered in treacherous head wind conditions by the boys in blue. St Peter’s claimed the
event by a large margin over PAC who again led Unley by a large margin.
Once again this year our Second IV raced in the First IV division and rowed a good race to place sixth overall.
A great effort particularly given two members of the crew were introduced to sweep rowing only weeks earlier.
Our First IV certainly produced their best race of the season on the day. Up against two crews from schools
not contesting the eights events, along with a strong Saint Peter’s crew, our four executed a great race to finish
second.
This year’s Year 10 Squad completed a good season overall which I have no doubt will have prepared them
well for the step up into the Senior Squad next season. Our A crew showed great early strength with some
great racing results. Their good run through the Premiership Series resulted in a centre lane draw while the
Scotch crew drew the far eastern lane. Our crew managed a good start however found the tough conditions
challenging like many other crews. In the final five hundred metres the Scotch crew capitalised in leeward
conditions with a push to the line ultimately getting ahead of our crew. Our B and C crews also developed well
throughout the season, and both finished fourth in their events.
Our large Junior squad of no less than eleven Quads this year 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 during some very close racing. Our B and C Crews showed great strength and ability all season and
did not disappoint. While our D, E, F and G Crews all raced in the same race the strength of the squad was
evident by each one of the four PAC Crews beating all other D crews in the race. Each of our Year 9 Crews
were victorious on the day.
With four Year 8 crews taking to the water during the Head of the River our numbers were slightly down on
last year however their spirit was not. Our A Crew, complete with a rower new to the sport in January of the
same year, performed very well in the lead up and during the regatta to finish in fifth place. Our B, C and D
crews despite some last minute changes due to injury raced well finishing third, second and third
respectively.
11The 2017-18 rowing season was another strong season for our Club and a great sign for the future of the
Rowing Club. While there were crews who may not have finished the season with the results they had hoped
for we must reflect on the lessons learnt throughout as this is where the true value lies. It is evident that we
have great depth and ability however we must be prepared to work hard next season to position ourselves
well.
James Hammond
Director of Rowing
12CONTACT 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
2018-2019 KEY REGATTA DATES
The full list of regattas for the 2018-19 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)
2018
13 Head of the Port Regatta Port Adelaide 1st 8
October
27 West Lakes Grade Regatta West Lakes TBC
3 Murray Bridge Regatta Murray Bridge Snr, Int & Yr 8
10 Torrens River Junior Regatta Torrens River Jnr
November 10 Round the Island West Lakes Snr & Int
17 Port Adelaide Regatta Port Adelaide TBC
24 Torrens River Junior Regatta Torrens River Jnr
1 West Lakes Regatta West Lakes Snr, Int & Yr 8
December
8-9 Riverland Regatta Berri All
2019
2 West Lakes Regatta West Lakes Snr, Int & Jnr
9 School Premiership Regatta #1 West Lakes Snr, Int & Jnr
February
16 West Lakes Grade Regatta West Lakes Snr & Int
23 School Premiership Regatta #2 West Lakes Snr, Int & Jnr
2-3 SA State Championships West Lakes A & B Crews
9 School Premiership Regatta #3 West Lakes Snr, Int & Jnr
March 16 West Lakes Grade Regatta West Lakes Snr & Int
23 Head of the River West Lakes Snr, Int & Jnr
25-31 Australian National Championships Penrith, Sydney 1st 8 & Y10A*
*Subject to qualification
13TRAINING AND TRANSPORT
BOATSHEDS
There are two rowing sheds at which boys will train throughout the 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.
N
PAC BOATSHED
WEEKDAY TRAINING
Weekly training times for Term 3, 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
Monday 6.45am – 8.15am NA PAC Gym
Tuesday 3.45pm – 5:15pm NA PAC Gym
Seniors (Y10 & 11) Wednesday 3.45pm – 6:15pm 7:00pm West Lakes
Friday 6.45am – 8.15am NA PAC Gym
Saturday 8.00am – 12.00pm 7:30am/12:45pm West Lakes
Tuesday 3.45pm – 6.15pm 7:00pm West Lakes
Intermediates (Y9) Thursday 3.45pm – 5.00pm NA PAC Gym
Saturday 8.00am – 10.00am 7:30am/12:45pm West Lakes
Monday 3.45pm – 6.15pm 7:00pm West Lakes
Juniors (Y8) Wednesday 3.45pm – 5.00pm NA PAC Gym
Saturday 10.00am – 12.00pm 9:15am/12:45pm West Lakes
Juniors (Y7) Year 7 Try Rowing to commence in Term 4
14Weekly training times for Term 4, 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
Monday 6.30am - 8.15am NA PAC Gym
Tuesday 5.45am – 7:15am 5:15am West Lakes
Wednesday 3.45pm – 5:00pm NA PAC Gym
Seniors (Y10 & 11)
Thursday 3.45pm – 6:15pm 7:00pm West Lakes
Friday 6.30am – 8.15am NA PAC Gym
Saturday TBA Weekly TBA Weekly West Lakes
Tuesday 3:45pm – 6:15pm 7:00pm West Lakes
Wednesday 7:00am – 8:15am NA PAC Gym
Intermediates (Y9)
Thursday 3:45pm – 6:15pm 7:00pm West Lakes
Saturday TBA Weekly TBA Weekly West Lakes
Monday 3.45pm – 6.15pm 7:00pm West Lakes
Wednesday 3.45pm – 6.15pm 7:00pm West Lakes
Juniors (Y8)
Thursday 3.45pm – 5.00pm NA PAC Gym
Saturday TBA Weekly TBA Weekly West Lakes
Monday 3.45pm – 5.00pm NA PAC RED Centre
Juniors (Y7) Wednesday 3.45pm – 6.00pm NA Torrens Boatshed
Saturday 8.00am – 10.00am NA Torrens Boatshed
Weekly training times for Term 1, 2019 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
Monday 5:45am – 7:15am 5:15am West Lakes
Monday 3:45pm – 5:30pm NA PAC Gym
Seniors Tuesday 5.45am – 7:15am 5:15am West Lakes
(Y11 & 12) Wednesday 3.45pm – 5:30pm NA PAC Gym
Thursday 3.45pm – 6:15pm 7:00pm West Lakes
Saturday TBA Weekly TBA Weekly West Lakes
Tuesday 3:45pm – 6:15pm 7:00pm West Lakes
Intermediates Wednesday 7:00am – 8:15am NA PAC Gym
(Y10) Thursday 3:45pm – 6:15pm 7:00pm West Lakes
Saturday TBA Weekly TBA Weekly West Lakes
Monday 3:45pm – 6:15pm 7:00pm West Lakes
Juniors Wednesday 3:45pm – 6:15pm 7:00pm West Lakes
(Y9) Thursday 3:45pm – 5:00pm NA PAC Gym
Saturday TBA Weekly TBA Weekly West Lakes
Monday 3:45pm – 6:15pm 7:00pm West Lakes
Juniors Tuesday 3:45pm – 5:00pm NA PAC Gym
(Y8) Wednesday 3:45pm – 6:15pm 7:00pm West Lakes
Saturday TBA Weekly TBA Weekly West Lakes
Monday 3.45pm – 5.00pm PAC PAC RED Centre
Try Rowing
Wednesday 3:45pm – 6.00pm Torrens Boatshed Torrens Boatshed
(Y7)
Saturday 8.00am – 10.00am Torrens Boatshed Torrens Boatshed
15Torrens 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 conclusion of training. On Saturdays
at the Torrens Shed boys are dropped to the shed and picked up from the shed 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 45 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.
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.
HOLIDAY TRAINING
During the extended Christmas Holiday period we encourage boys to continue their training. Ultimately our
performance throughout Term 1 is determined not only by the training that is completed during term but also
the training that is completed during the extended break.
With extended periods of no training comes a decrease in the aerobic endurance. This effect is most
commonly called detraining. Usually beginning within two weeks away from training the impact can be
significant especially over the five to six week holiday period. Declines in both aerobic endurance and
strength can be expected unless boys commit some time to maintaining a training routine during the holidays.
Throughout the holiday period the West Lakes Boatshed is regularly open for boys from Years 8 to 11 to train.
We ask parents to please help support boys to both set out their programs but also help them adhere to their
plan.
16CAMPS
All camps (including residential camps) incur costs. Each camp will be priced separately and parents will be
advised accordingly.
SUMMARY BY YEAR GROUP
SENIOR CAMPS (YEARS 10 & 11, 2018)
October Training Camp Scotts Creek 1/10/2018 To 5/10/2018
Riverland Regatta & Training Camp Berri 7/12/2018 To 13/12/2018
January Sculling Camp West Lakes 14/1/2019 To 17/1/2018
January Training Camp Berri 19/1/2019 To 25/1/2019
Australian National Championships
Penrith, Sydney 25/3/2019 To 31/3/2019
(First VIII only upon qualification)
INTERMEDIATE CAMPS (YEAR 9, 2018)
October Training Camp Scotts Creek 9/10/2018 To 12/10/2018
Riverland Regatta & Training Camp Berri 7/12/2018 To 13/12/2018
January Sculling Selection West Lakes 21/1/2019
January Training Camp West Lakes/Berri 22/1/2019 To 25/1/2019
Australian National Championships
Penrith, Sydney 25/3/2019 To 31/3/2019
(Yr10A only upon qualification)
JUNIOR (YEAR 8, 2018) CAMPS
Riverland Regatta Berri 7/12/2018 To 9/12/2018
January Training Camp Berri 19/1/2019 To 22/1/2019
JUNIOR (YEAR 7, 2018) CAMPS
Riverland Regatta Berri 7/12/2018 To 9/12/2018
January Training Camp Berri 19/1/2019 To 22/1/2019
LEARN TO ROW (YEAR 6) CAMP
Try Rowing Sessions West Lakes 27/1/2019 To 28/01/2019
17OCTOBER 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.
BERRI RIVERLAND REGATTA & TRAINING CAMP
SENIORS & INTERMEDIATES: Year 9, 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.
JUNIORS: Year 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 1:00pm. 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.
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.
18AUSTRALIAN NATIONAL CHAMPIONSHIPS
FIRST VIII & YEAR 10A ONLY UPON QUALIFICATION
Once the program for the 2019 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 Club at the 2017 Riverland Regatta, Renmark.
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.
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 swimming and 1 x for showering.
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.
19CREW 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 First VIII must be faster than the Second 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:
x Sculling ability and speed;
x Ergometer testing performance;
x Running speed and performance;
x Rowing technique; and
x Attitude toward training and performance.
Coxswain Selection
Selection of coxswains will be based on, but not limited to:
x Recommendation from the coaching staff;
x Past and present performance in training and competition;
x Weight; and
x Steering ability.
20UNIFORM
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 PE or sports shorts and PAC PE or 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.
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 locker tag). 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.
21MEDICAL 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.
Although infrequent, injuries do occur from time to time. Studies usually 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;
x Glycogen is best provided by starchy rather than sugary foods.
x The body’s ability to form glycogen from food is greatest immediately after exercise.
x Following a full night’s sleep liver glycogen (energy) stores are substantially depleted.
x The sooner you can eat carbohydrates after exercise the better (preferably within 30 minutes) to
replenish the glycogen stores used up in exercise.
x During prolonged exercise or events, carbohydrates should continue to be ingested
x 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.
22PROTEIN
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.
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.
23VALUABLES
Rowers are asked NOT to bring valuable items to the Boatshed such as 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 needs 9 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
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.
24GLOSSARY
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”)
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
25Seat 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
WHERE IS HE SITTING?
26TYPES OF ROWING BOATS
Boat
Name Comments Boat Picture
Abbreviation
Eight 8+ Raced by Seniors only.
Not raced in SA
however we will be
Octaple 8x+ using one for Jnr
training.
Coxless
Not raced at school
Quadruple 4x level.
Scull
Coxed
Raced by all Juniors &
Quadruple Scull 4x+ Inters.
(Quad)
Not raced at school
Coxless Four 4– level.
Coxed Four 4+ Raced by Seniors only.
Not raced at Super
Double Scull Series regattas, may
(Double) 2x be used for other
regattas & Training
Not raced at school
Coxless Pair 2– events. May be used
for sweep training.
Used mostly for
Single Scull 1x training, however often
raced.
27DISPELLING 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 6.15pm on Monday and Wednesday nights after school and
usually in the morning 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.
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. 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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