SMC ROWING HANDBOOK 2020/2021 SEASON

TRAIN FOR SUCCESS

“When you feel like you can no longer row with your legs, row with your heart”

Management and Coaches 1

Rowing Dates 2020 – 2021 2

Rowing at St Margaret’s College 4

Contact Details 6

Costs 5

Sponsoring and Fundraising 6

Parent Groups 7

Parent Guidelines 7

Student Guidelines 9

Uniform and Gear 10

Health and Wellbeing 12

SMC Rowing – Selection Information 15

Social Rowing – Years 9 – 13 16

CONTENTS

Rowing Manager: Trudy Keys: 027 233 5934 Work: 379 2000 extn: 8569

Athlete and Coach Support: Sarah Smallman: 0275 728 743

Head Coach: Ian Smallman

Coaches: Shawn McManus Nigel Atherfold Oliver Tyro Sarah Lindley Chris Everitt Lucy Davidson

MANAGEMENT AND COACHES

Boatman: George Keys

Strength and Conditioning: Greg Thompson

Nutrition: Kat Darry

Physio: Jo Batchelor

Yoga: Hamish Kenworthy

Please direct all correspondence to rowing@stmargarets.school.nz

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ROWING DATES 2020 – 2021

DATE EVENT VENUE

SEPTEMBER 2020

18 Friday Kaiapoi Camp Time to be Advised Blue Skies Kaiapoi

21 Monday 12 noon Camp Finishes Blue Skies Kaiapoi

OCTOBER 2020

10 Saturday 9.00am Long Eights Race Kerrs Reach (Optional)

24 Saturday Normal Saturday Training Kaiapoi

26 Monday 6.00pm Parent Info Evening Old Girls’ Atrium

NOVEMBER 2020

5 Thursday 6.30pm Quiz Night Fundraiser Elmwood Trading Co

7 Saturday 1st Pennant Regatta – 2 ½ days Kerrs Reach & 8 Sunday

13 Friday 7.00am – 1.00pm Normal Training Kaiapoi

28 Saturday Ashburton Regatta Lake Hood & 29 Sunday

DECEMBER 2020

5 Saturday Estuary Eights Kerrs Reach

7 Monday Boat Loading Kaiapoi

8 Tuesday 8.00am Travel to Lake Rotoiti Papanui Road

9 Wednesday Training Camp Lake Rotoiti – 13 Sunday

13 Sunday 5.00pm Bus Arrives Back Papanui Road

JANUARY 2021

14 Thursday 9.00am Bus Departs for January Camp Boarding House

16 Saturday Canterbury Champs Lake Ruataniwha, & 17 Sunday Twizel

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18 Monday Training Camp Lake Ruataniwha, – 21 Thursday Twizel, High Country Lodge

21 Thursday 6.00pm Bus Arrives Back Papanui Road

23 Saturday Unload/Rig/Row Kaiapoi

26 Tuesday Row Kaiapoi

27 Wednesday Row Kaiapoi

28 Thursday Row/Load Kaiapoi

30 Saturday South Island Champs Lake Ruataniwha & 31 Sunday

FEBRUARY 2021

14 Sunday Head of River Race Kerrs Reach (Seniors Only)

20 Saturday 9.00am – 3.00pm Kaiapoi & 21 Sunday Training Weekend

MARCH 2021

4 Thursday 3.40pm Bus leaves for Twizel Papanui Road

5 Friday SISS Regatta Lake Ruataniwha, – 7 Sunday Twizel

12 Friday 3.40pm Leave for Blenheim Papanui Road

13 Saturday Pre Maadi Camp Wairau River, Blenheim – 15 Monday

15 Monday 7.00pm Bus Arrives Back Papanui Road

20 Saturday Depart – Maadi Cup Christchurch Airport

22 Monday Maadi Cup Lake Karapiro, – 27 Saturday Cambridge

28 Sunday Return Christchurch Auckland Airport

30 Tuesday 6.00pm Rowing Dinner School Cafeteria

ROWING AT ST MARGARET’S COLLEGEVenue

Rowing at St Margaret’s College is based at Murphys Park (beside the Croquet Club in Kaiapoi). Our base is permanently set up with containers. We travel there and back by bus. There are future plans for building a purpose-built training base.

Training

Our girls need to be physically fit. We train on the water Tuesday and Wednesday afternoons and Saturday morning at the Kaiapoi base. In addition, fitness sessions and erg sessions are held at the school gym either before or after school. The Rowing Manager will update the parents and rowers each week with the weekly schedule. Training also takes place during camps (dates on page two).

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Commitment

Parents play an essential role in rowing at St Margaret’s College. Currently we have groups that cover various responsibilities. Any help you can offer one or more of these parent led groups will be very much appreciated and there will be a form where you can indicate your level of help in events and camps across the season.

Novice

As a first-year parent and rower it can be daunting coming into the rowing programme. We do appreciate there is a lot to take in and understand, and we welcome any and all questions to help you learn. We are a supportive and inclusive group where the rowers, parents, coaches and St Margaret’s College all work very closely together.

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COSTSThe fees cover all rowers up to the South Island Secondary School Regatta, and then another fee for rowers that attend the Maadi regatta at the end of the season. All fees include GST.

Standard Rowing Fee $5122.00 Including Maadi Fee $6614.00

Equipment levies (now included in the overall fee) These fees cover the following: • Entry Fees (3%) • Rowing NZ Affiliation Fees/ Avon Subs (10%) • Repairs and Maintenance including equipment levies (2%) • Coaching, training extras (yoga and gym trainer)(19%) • Accommodation (18%) • Food and Catering (9%) • Transport (14%) • Maadi Cup (23%) • Parents Tent Contribution (2%)

The school also contributes approximately $12,000 for capital expenditure.

The basic rowing fee will be charged on a monthly basis for 6 months from October to March and is $854.00. Girls selected for Maadi will be

charged in April and May $746.00 for the cost of the Pre-Maadi Camp and Maadi.

During the season parents will be asked to contribute baking and food for shared lunches for the parents and SMC supporters at regattas and camps. The parents social group will provide the bulk of these meals including the morning BBQ and refreshments like tea and coffee during the day.

There is an opportunity to buy supporters gear to wear at regattas through the parents social group.

During regattas the parents social group also organises dinners, drinks and social events which are not covered by fees and there may be a cost involved. They will keep you updated throughout the season with all information and costs involved.

The rowing uniform is approximately $350. These can be brought second hand or new from Maggie’s Uniform shop. The U15’s will not need a zootie (a rowing one-piece) until their second year. They need a red and white striped singlet.

SPONSORSHIP AND FUNDRAISINGEach year we aim to raise a minimum of $30,000- to ensure boats and equipment can be maintained and updated as well as adding to the fleet.

Sponsorship

We have a very dedicated sponsorship team that raises a significant amount of money for the up and coming purchase of new equipment, and general expenses involved in this sport. There are opportunities available, for individual and local businesses, for advertising and support. These partnerships are an important part of SMC rowing and each year this team works very hard to garner funds and support this group.

We welcome any ideas of new companies or businesses to approach and be part of this important team. You can contact Pip and Dean Pye (Sponsorship Coordinators).

All sponsorship must be ratified by the Director of Community Relations.

Fundraising

As well as sponsorship we look to the fundraising team to help contribute to the ongoing costs of running this sport.

Our main event is the Oarsome O’Fare evening held in February each year. This event is a major fundraiser for Canterbury rowing schools and is held at McKenzie & Willis. Each school runs a silent auction on the night with proceeds going to their respective rowing teams. For this event to be hugely successful for St Margaret’s Rowing each family will be asked to contribute an item and/or a service that will go towards the SMC auction. More information will come regarding this event during the season.

We ask that you sell your allocated tickets to yourselves, family, friends or colleagues as it’s a fantastic evening out with so many amazing auctions to choose from.

Again, this is a crucial part of the fundraising calendar and any support you can offer is welcomed. You can contact Emily Meates, Oarsome O’Fare Co-ordinator.

Wine/Gin Fundraisers – in addition to the above these fundraisers are spread throughout the season. Proceeds from these go towards the Kaiapoi development fund.

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PARENT GROUPS Within St Margaret’s College a clear boundary exists between the roles of the Management Team and the Parents Group. All decisions regarding crew’s, regattas, entries, student welfare and discipline are made by the management team. The rowing manager is the liaison between parents, the students and the school board and as part of this role is a member of parent committees. The parent group has a large and vital role in the smooth running of this sport, allowing St Margaret’s College to be one of the most successful rowing schools in New Zealand.

Fundraising Oarsome O’Fare Emily Meates: 021 243 9393

Wine Fundraiser Jim Dobson: 027 246 0530

Sponsorship Dean Pye: 0274347902 and Pip Pye: 021 496 492

Finance Mark Dawson: 027 434 5845

Social Coordinator Jeff Fulton: 021 615 281and Alex Fulton: 021 622 900

Tent Co-ordinator Position vacant

Catering Support Jo Dobson: 027 496 5080 and Ange Davidson: 027 222 5966

Trailers/Towing Co-ordinator/ Working Bees Bob Davidson: 027 473 0806

Each parent group is responsible for their own area and are always looking for replacement parents to help. There will be a chance to put your name forward in an online form that will come out at the start of each season. As parents move on from rowing it’s good to have replacement parents that are keen to take on responsibilities to keep the momentum of the parents group moving forward.

Each group head will meet throughout the season with the rowing manager and parents’ concerns and needs will be passed on then. At the end of each season each parent group head will report on the past season and ensure the continued development for the year ahead.

PARENT GUIDELINESSupport

This is a physically and mentally challenging sport for your daughter and she will need your support in many areas. Physically she will probably

out by teams but there are great options through holiday homes and AirBnB.

Boat Park

This is a frantic area of activity during regattas. Before a race, athletes need to focus on their own performance and coaches’ input. After races, crews need space to debrief and get together to celebrate, commiserate or refocus. We ask that parents do not enter the boat park unless invited by a staff or coaching member for a specific task.

Parent Tent

During regattas we provide a parent tent area that is alongside the lake. This is the primary place to socialise, get race information, have a cup of tea or coffee, have shared lunches and generally get together. We provide sunblock, chairs and shade for watching races and catching up with the rowers when they visit for lunch in between races. This is the place where we hold after race social events but please note that no alcohol is to be consumed until the completion of racing on any given day. Also, no dogs are allowed in the rowing grounds.

Regattas

It’s a good idea to be prepared for any type of weather as the lake provides many unseasonal changes. Make sure you bring some binoculars (making sure they are named). Please feel free

never have worked to this capacity before and will therefore need support with nutrition, getting enough rest and encouragement with training. Each training session is crucial to her development individually and for the whole rowing squad. Taking an interest in her training schedule and helping with time management and organisation is important. Please support all coaches’ decisions or seek clarification with the head coach or rowing manager privately. We need students to enjoy the process of learning and training and not judge their experience on results alone.

The rowing athlete support person provides pastoral care for the girls during the season. Please encourage the girls to use this service as the season progresses and pressure increases. Everyone from the parents’ group to the management group wants and encourages the best experience from rowing that she can get.

Accomodation

Parents who have past year experience have a wealth of knowledge around accommodation and regattas and are happy to provide suggestions. Please use the SMC Rowing Supporters Facebook page as a resource to find accommodation or unload unneeded accommodation. Most commercial hotels and motels tend to be booked

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When the girls are staying in rowing accommodation visiting from parents will be restricted so that the girls can focus on their rest and recovery and have time to regroup with their peers and coaches. Time will be allocated for family to visit during these times and generally notified through the SMC Rowing Supporters page or directly via email.

Aquatic Activity Risk Management

All rowers are required to complete a 50m swim test, fully clothed. They are briefed on safety procedures relating to on water training and racing. All rowing staff have a Safety Boat Operators Licence and knowledge of the Safely Action Plans/Risk Management.

to bring family and friends to help watch and support our girls – they are all welcome.

STUDENT GUIDELINESTraining/Camp and Regatta Transport

All water training occurs from our base in Kaiapoi. Girls will be transported by bus to and from this venue.

For camps and regattas, all students will travel together on the bus.

Student Accommodation

In Twizel for all regattas and including the January training camp, the girls will be staying with the rowing staff at the High Country Lodge. In 2021 Maadi is at Lake Karapiro in the North Island.

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UNIFORM AND GEAROnly St Margaret’s College sports clothing is to be worn at regattas. Listed below are the items each girl will require, and they can be brought at Maggie’s Shop:

• Red/White Single $68.00 • Rowing Jacket $155.00 • Red Long-Sleeved SMC HP Top $105.00 • Red Cap $25.00 • School PE Top $52.00 • School Sports Singlet $52.00 • School Tracksuit $183.00 • Black spandex • SMC Socks $12.00 • Maadi only – Red tshirt $25.00 • Training Rowing Suit $97.00 • School Hoodie $98.00 • School Navy Merino $165.00 • Rowing Suit (Zootie – for year 10 and above ONLY) $145.00

Gear

• Bike, Helmet and Lights • Puncture repair Kit • 10mm Spanner • High Viz Vest (supplied by School) • Sunglasses (as arranged with Adidas) • Sunblock, Lip Balm, Tampons etc • Energy Food • Personal first aid kit including band aids/tape

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• Water and Drink Bottle • Towel (Coxes) • Wetsuit (Coxes) • A change of dry clothes • Warm beanie • Backpack with above essentials

All rowers should:

• Turn up to ALL training sessions • Be on time to all training and rowing commitments • Keep up with schoolwork and school duties • Work hard in training, and rest and replenish bodies in down time • Maintain optimal nutritional practises during the season (Kat Darry is our team Nutrition Consultant and can help with individual needs and overall plans and recovery) • Apply all school and rules and regulations and follow the instructions of all staff • Take care of rowing equipment and help when needed/asked • Treat other crew and management of the club with respect and support each other • Stay focused and positive to achieve clubs’ goals • Respect the property of others • Follow SMC guidelines regarding the wearing of jewelry

Boat park: Shoes and cap must always be worn. While jandals are permitted students must also have running shoes for warm up.

Help with boat rigging, loading and putting things away is expected. Students should keep out of the sun whenever possible and keep well hydrated.

Ensure a healthy balance between having fun, meeting people and being focused for your races.

Coxes

Please look after your cox boxes and share them amongst each other when required. Remember to weigh in, organise your weights, your life jacket and lane number.

Arrangements for final night at Maadi

On the Saturday night of Maadi Cup, all rowers are to attend the post regatta function at the accommodation venue.

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This function will be organised and run by the Year 12 parents and is open to parents and families. Rowing staff are welcome to attend and the Rowing Manager will also be in attendance.

Year 13’s – will be farewelled at the post regatta function and are then permitted to sign out to have dinner with their parents. Alcohol is not permitted to be consumed at this time. Any Year 13 girls, whose parents are not present on the night may sign out with another parent, providing all signed permission forms from both sets of parents have been completed by Monday 15 March.

All girls are to return to the accommodation by 11pm on the Saturday night and are to sign in with the rowing manager at this time.

Any Year 13’s not wishing to sign out are most welcome to remain with the team for the remainder of the function and evening.

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Special Issues and Requirements for Rowers

Iron Need Rowers, especially women and young males, can be at high risk of low iron status. Signs of low iron can include feeling more tired or weaker than usual, shortness of breath (due to increased uptake of oxygen), dizzy/faintness. Eat iron rich foods such as red meat, kidneys, chicken, beans and nuts, green leafy vegetables and fortified cereals. Drinking vitamin C rich drinks can help iron absorbency while drinking calcium rich drinks, ie milk will decrease the uptake of iron. Those at risk may need regular blood test checks and a visit to the dietitian to assess their current diet.

Fluid Requirements Due to long training sessions and limited break times on the water, fluid recovery is very important. A row-er can lose up to 1-2kg body weight from sweat loss (depending on factors such as gender, temperature, duration and type of session). Rowers should monitor their fluid loss by weighing themselves before and after sessions. To fully rehydrate it is recommended to consume 150% of the fluid deficit and electrolytes should be added to replace the loss during sweating and to help with the retention of water.

HEALTH AND WELLBEINGKey Nutritional Issues for Rowers

Fatigue • Investigate inadequate carbohydrate consumption • Ascertain dietary iron intake and consider referring to medical team for iron testing • Investigate adequate fluid consumption at training and between sessions • Ensure the athlete consumes food before and after training to maximise recovery from sessions

Low Immunity and Frequent Illness • Investigate poor intake of vitamins and minerals • Investigate poor consumption of carbohydrate and protein • Investigate whether the athlete consumes enough total energy • Ensure carbohydrate consumption during training until illness subsides (or further if warranted)

Failure to build muscle • Investigate adequate but not excessive protein intake • Ensure regular healthy snacking throughout the day

Difficulty decreasing body fat • Investigate dietary fat intake • Investigate refined carbohydrate and sugar intake • Investigate total food quantity

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Recovery Nutrition Due to high training loads with rowers and also the nature of the sport training location not being close to home, it is often hard to get the recovery food in, within the optimal 20-30 minute bracket straight after training. Take recovery foods in your bag to have straight after the row or even take food in the boat with you for long rows.

Energy Intake Rowers have high energy and carbohydrate needs. Frequent snacking, eating energy dense foods and using drinks with calories such as milk, Complan or Sustagen may be needed, or add skim milk powder to smoothies – see dietitian for individualised needs.

Kat Darry Nutrition Consultants Ltd Kat Darry M.sc, BCApSc, NZRD katrina.darry@nzrugby.co.nz 027 228 3103

Signs of Over-training

• Frequent injuries • Repeated bouts of sickness • Constant fatigue • Erg times not improving

Injury Prevention

• Warm Up/Warm Down before and after every session, including regular stretching

• Assess any abnormal pain immediately • Commitment to strength and conditioning sessions

Unfortunately injuries do occur. If girls are suffering from an injury, they are to advise Sarah Smallman, Athlete Support person immediately, and secondly make a physio appointment within 48 hours if possible (unless the injury seems serious, in which case she will need to visit a doctor or A & E.

When seeing a physio, please ensure they understand the rowing programme and commitments. To ensure your daughter’s best care, we like to be able to communicate directly with the physio involved. Therefore, you will need to give your permission for this at the time of your appointment.

While your daughter is sick or injured it is important that she focuses on her recovery and does not attend water sessions until agreed with coaches.

SMC Rowing prefers that treatment is sought from the rowing and SMC physio School Health Centre Monday and Thursday – Jo Batchelor: 027 561 6757 or if she is not available then Meari Ono, Sportsmed, Bealey Avenue Ph 366 0620.

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SMC ROWING – SELECTION INFORMATIONPrior to Christmas, girls will row primarily in age groups. During this time, they will be changed around to find boat combinations and to give all students the opportunity to be selected in priority crews.

Selection will be based on: 1. Physical fitness 2. Technique and skill 3. Attitude 4. Seat Racing 5. Combinations

Seat racing allows specific individuals to be compared. One rower is swapped with a rower in another boat and they race again. The times are used to see if the change alters boat speed for either boat. At U18 level, if selection is close between individuals, priority will be given to the older athlete or coxswain.

The final determination is personality and how certain combinations click together and how it fits into the Maadi Cup programme of racing.

NB – Girls will have a minimum of two crews for Maadi. Some of the top athletes may have three crews. The management team will make decisions on each girl’s skills and fitness with an emphasis on the good of the team first.

The emphasis will be for each crew to make an ‘A’ final. If crews are not performing to this level in regattas leading up to Maadi Cup, then they will not be attending this regatta and the South Island Secondary Schools’ Champs will be their last regatta for the season.

Coxswain selection will be based primarily on their ability to steer the boat and communicate effectively with the crew. Their ability to follow the coach’s instructions, crew/coach feedback and data from the cox orb will assist the coaches in making selection decisions. Longevity and future proofing of the programme will also be a factor in selection if cox/ rower ratio is too high.

Selection of crews is a challenging task and unfortunately some girls will be disappointed, however all crews selected for Maadi can develop to be competitive in the finals.

The management team strives to be as fair as possible to all students and to give them the best possible opportunity to perform to their best ability at Maadi Cup.

Girls selected to represent St Margaret’s College at Maadi Cup will be named on Saturday 13 February 2021. Subject to illness and injury, final crews will be announced on Monday 15 March 2021.

Note: Whilst at Maadi, crew performances will continue to be monitored so we are in the best position to make informed decisions if we have programme changes due to weather or extenuating circumstances. When crews need to be scratched, decisions are made based on the effect racing would have on other finalist boats.

SOCIAL ROWING –YEAR 9 – 13This year we are offering students the opportunity of Social Rowing in Term Three and Four. Students are only required to attend the water sessions. These are Tuesday after-school, Wednesday after-school and Saturday morning. The cost to cover bus fares, coaching and entry fees is $280.

We encourage the social rowers to come to the Have a Go Days in Term Three and then our regular water training sessions in Term Four. The social rowing block will finish with competing at the Ashburton Regatta on Saturday 28 and Sunday 29 November.