St. Edmund's College Boat ClubMembers Handbook 2016_17

St. Edmund's College Boat ClubMembers Handbook 2016/17

Welcome to SECBCWhether for one year or many Key Pagesmore, as you embark on your timeat St. Edmund's College joining 2 CommitteeSECBC is a great way to stay 3 Membershiphealthy, participate 4 Boat Housein a quintessential part of 6 Health and SafetyCambridge life, and make 7 Induction Programmefriendships that will long outlast 8 Trainingyour time in lycra! 10 Coxing 11 CrewsIt is always an exciting time of year 12 Racingwhen new members arrive at 14 Bumpsthe SECBC, and we hope that this 16 Kithandbook will help you feel a part 18 Social Calendarof club, and answer many of your 20 Contact Detailsquestions. This handbook aims to Appendix A: Jargon Busterprovide the key information you Appendix B: Constitutionneed to join us, understand howtraining and racing works, and how 1to stay healthy and safe.We wish you an enjoyable time as amember of SECBC, and hope thatyou become as passionate aboutrowing as we are!

Committee NAME NAME NAMEPresident Men's Captain Women's Captain NAME NAME NAMESocial Secretary Health & Safety Kit Officer OfficerEvery year SECBC calls an Annual Alongside the student committeeGeneral Meeting (AGM), where new SECBC has a Senior Committee.committee member are nominated This was put in place in 2015 toand elected, as laid out in our remedy that many students at St.Constitution. This is pivotal to Edmund's College are only inensuring the sustainability of the residence for one year undertakingclub year-on-year by putting in MPhil's, meaning there was littleplace a group to carry forward the consistency between successiverunning of the club. committees.This is an appointed committee of St. Edmund's staffThis is an exciting opportunity all and fellows:members of the club are eligible totake part.in - whether standing for a George Gordon, Senior Treasurerposition or voting for a candidate. Lily Harter, Senior Captain Andy Harter, POSITIONAll members are encouraged to NAME, POSITIONattend the AGM as an important NAME, POSITIONpart of SECBC's governance. ThePresident will publish the date in Contact details are found on pageadvance. 20. 2

MembershipThere are no scary rituals or pay termly instalment’s the cost isinitiations to join SECBC – we £25 per term for Michaelmas, Lent,welcome anyone with an interest in and Easter (academic year). The feerowing whether experienced or not! is £20 for the summer between academic terms. Payment dueAfter the SECBC squash potential dates are:members will be invited toparticipate in the one week 24th october 2016 (Michaelmas)induction programme for free! After 18th January 2017 (Lent)completion of the programme there 26th April 2017 (Easter)is no obligation to join the club. 3rd July 2017 (Summer)Those who opt to join need tocomplete the five steps shown on The membership fee covers thethe online portal. The men's and costswomen's captain's will circulate of insurance, coaches, boat houseaccess information for the portal. and training facilities, race fees and administrative costs for running theMembership Fee’s club.Heavily subsidised by St. Edmund’s Until members pay this fee they willCollege, to join SECBC only costs not be able to be included in outings£60 per academic year if paid in full or training as it is payment thatupon joining. For those opting to provides insurance cover for the individual.Five Steps to becoming a MemberStep 1. Complete the membership form including key contact details,athlete details (rowing experience, profile and relevant medicalinformation), and emergency contact.Step 2. Pay your membership fees via the online payment system.Step 3. Submit your weekly availability* for Michaelmas term – it isassumed that this will be the same every week (excluding dates you arenot available).Step 4. Get connected to the club on social media – this is how captainsand the committee will communicate with you in real time. See page 20for details.Step 5. Subscribe to the SECBC Members Newsletter to get all thelatestclub information.* Members will be asked to submit availability at the start of every term 3

Membership PortalNew this year, we have set up anonline portal so members canaccess key information at the clickof a button! Published on the portalis: Membership Database - this is a database of all key contact information for all members of the club. This database is to be used only when members need to contact other members for club matters - such as subbing into outings or to schedule a crew gathering. This database is not to be used for spamming members and anyone found abusing this database may face disciplinary action. Online Payment System Kit Orders - this is activated once a year in Michaelmas term, facilitating members to purchase branded SECBC kit. Key Documents - there are a number of documents members will need to frequently access, such as their training log. These are linked to via the portal. Moreover, members will find a copy of this handbook. This list is reviewed and updated throughout the year. British Rowing Membership - to compete in HORR and WeHORR members must have BR membership. For ease we have put the key links and information on the portal.Members e-NewsletterAt the end of each term SECBCpublish an e-newsletter to updatemembers of key club developments,achievements and events. 3

Boat HouseAt SECBC we are lucky enough to before morning training sessionsbe able to train and boat from the and show new members to theCambridge 99’s Boat Club, who for boat house.many years have kindly allowed usto share in the use of their facilities. There are no secure bike facilitiesAs well as water training, the boat at the boat house. When lockinghouse is used for some land up bikes they can be attached totraining sessions - erg and weight the railings alongside the wall ofsessions - taking place in it’s the club.. If there is no space alongspecialized gym. The club offers the railings bikes can be locked tosecure male and female changing a fellow crew members, and lentrooms, showers for those needing along the wall of the club.to refresh before heading out forthe day, and a small kitchen with Biikes must not block access tobasic amenities. clubs or the pontoon. Please be considerate of other users whoseDuring the first weeks of training bikes are already locked up andsenior members of SECBC will do not lock your nike to othersarrange to come to the college unless you know the owner. 4

via Castle Street/Victoria Road DirectionsLeave the college via the exit road, turn left on to Mount Pleasant, continue tothe junction with Castle Street, moving into the righthand lane. Once on CastleStreet remain in the righthand lane, following it on to Victoria Road. Continuedown Victoria Road, moving into the righthand lane at the junction with CroftHolme Lane, continuing towards Milton Road. and moving into the lefthand laneto continue on to Chesterton Road. Once through the traffic lights continue andturn right on to Ferry Path. Follow the road round to the left continue, turningright down Kimberley Road.via Chesterton RoadLeave the college down Mount Pleasant, crossing at the junction to continue downHaymarket Road. Either via Pound Hill or Hunnyhill turn left on to NorthamptonStreet. At the junction with Magdalene Street continue straight. On foot, continueon Chesterton Road until reaching Ferry Path. By bike turn left at Croft Holme Laneand follow the one-way system as above, rejoining Chesteron Road. 5

Health & SafetyEvery member of SECBC is Training hygiene - duringresponsible for their own safety and training it is inevitable that youthat of other crew members. will swallow some river water asWhether on the water or land, you get splashed, but wemembers are expected to listen to suggest you try not to swallow itthe guidance and instructions of where possible. To prevent anycoaches and captains when using skin conditions developing fromany club facilities. Members who do contact with river water, wenot and endanger themselves advise you as a minimum washand/or others, may be disciplined. your hands after every outing, and preferably shower as soonDuring induction health and safety as possible.will be discussed, however a few Not training on active injuries -key things to remember are: if you have an active injury - such as pulled muscles or stress Wearing appropriate kit - the fractures - you must notify your quickest way to get hypothermia captain. You should seek or sunburn is not wearing the medical attention if problems correct kit. Moreover, loose persist and keep your captain fitting clothing may get caught in updated. Only when you are seat runners. As will be deemed fit by your GP will you discussed later, layers and lycra be allowed to train again. are advised (See page 16) Further Info British Rowing - Safety www.britishrowing.org/knowle dg e/safety British Rowing - Health & Fitness www.britishrowing.org/knowle dg e/safety/health-and-fitness Concept2 - Common Errors www.concept2.co.uk/indoor- rowers/training/technique- 6 videos/common-errors

Induction ProgrammeWhen joining the SECBC all Week 1: Inductionmembers will be required toparticipate in a short induction Session 1: Erg session - all newprogramme, consisting of two members, whether novice or senior,sessions, before boating onto the take part in an erg session. TheRiver Cam: aims of this session are: (1) learn/refresh An ‘erg’ session – meaning a basic technique; and, (2) to be session on a rowing machine. assessed by coaches. A ‘tub’ session (novice only) - in a specialised training boat. Session 2: Tub session - all novice on the river. members book a slot to go out in a tub - a specialised training boat -These sessions allow our coached by senior members of thecoaches to give dedicated time club. Senior rowers are put out into help newcomers learn the either mixed 4+ or 8= with other newbasics before heading out in full members to be assessed bysize boats, and senior rowers coaches.refresh. After the inductionprogramme individuals make the 7decision whether to join the club..These sessions are pivotal to apositive rowing experience,allowing new members to buildconfidence and develop someknowledge of technique beforethey push out in boats, as well asallow our coaches to assesstraining needs.During the first couple of weeksof Michaelmas training is ad-hocto accommodate inductingall new members. After initialsessions to familiarise newmembers with the club facilities,rowing and our boats, captainsthen set out a training schedule.

Training SECBC operates a well rounded training schedule including both water and land training. Constructed around availability as submitted at the start of each term, this schedule usually revolves around a weekly timetable structured so as to fit into academic and college life. It is expected that members honour this schedule. Those who do not may be deemed ineligible to race. Members should be aware that in the three weeks running up to both Lent and May Bumps, the training schedule will intensify for those in the racing crews. This will be discussed with crew members nearer the time, Land Training Both men and women complete at least one erg session a week at 99's. This is key to developing aerobic fitness and technique. At the weekend, members attend a circuits session run at St. Edmund's College. This is designed to build stamina and endurance. Depending on facilities, there may be a charge of £3 per person. Water Training The majority of training hours are spent in 4+ and 8+ boats on the River Cam, with each member participating in between two to five sessions a week.. Usually taking place before morning classes, each water session will be focused on either technical development, fitness and endurance, or crew development. To allow senior rowers to receive training relevant to their experience, mixed senior outings in 4+ and 8+ boats are organised on a weekly basis 8

Training Log Notify the relevant captain of the sub change via text or email.Working with the coaches, and taking Repeat for subsequent sessionsinto account member availability assubmitted, the relevant captain will Consistent non-attendance mayproduce a training schedule for each result in a member being excludedterm. The log contains who is from training sessions and/orcontained in each outing, seat racing crews.allocation for the outing, session starttime, training goals and any available CUCBC Flagsubs. The log is accessed via theonline members portal. All water training is subject to the conditions as determined by theMembers are expected to check the Cambridge University Combinedtraining schedule every Sunday Boat Club (CUCBC) Flag. The flagevening and 'green-up' for outings - system is graded:highlight their name in green to Green - good weather, safe toconfirm attendance. train Amber - challenging conditions,Non-Attendance and Being Unwell seniors only Red - extreme weatherIt is inevitable that at some point a conditions, outings not advised.member will be unwell and unable to Captains monitor the flag andattend training. If the evening before disseminate changes in training asa session you do not believe you will appropriate.. Members canbe fit enough to train in the morning: register Using the log identify any available at www.cucbc.org/flag to receiv9e subs and contact them. Those being contacted to sub are asked flag updates. to respond as soon as practicable.

CoxingAs we see it, the cox is the most Cox Developmentvaluable asset to a boat as theynot only help with steering, but Session 1: Erg session - potentialthey crucially motivate rowers to coxes are invited to either take partperform and guide them through or observe erg sessions to start torace plans - keeping the crew pick up rowing basics.focused in often hectic conditions. Session 2: Tub session - noviceAt SECBC we believe in investing coxes book a slot to go out in a tubin our coxes. Those joining the club - a specialised training boat - withreceive coaching that teaches how ato steer a boat and understand the senior cox, coached by seniorriver, how to use coxing equipment members of the club. Senior coxes(like a 'Cox Box'), and develop are put out in either senior mixedtechnical knowledge of 4+rowing. During training sessions, or 8= to be assessed by coaches.coaches will focus on improvingcoxing skills as much as rowing. 99's Cox Workshop - coxes attend this workshop to learn specificallyCoxes are required to wear a life about coxing on the Cam,jacket at all times when they are and receive expert tips fromon the river. They should wear experienced coxes..thermal and waterproof layers as,being sat, can get cold quickly in Initial training - novice coxes arecold weather. put out in 4+ or 8+ with a senior stroke -Dual Cox/Rowers seating at the front of the boat facingEvery year some people opt to the cox - and as many seniorboth row and cox. In this case, the rowersrelevant captain will personalise a in the crew as possible.members induction and trainingschedule to allow equal Regular training: coxes are 'shared'development of both. among crews, eventually being allocated to one set crew for racing. Set Crews - coaches and captain1's0 assess how coxes 'fit' with certain

Crewsbefore morning training sessionsand show new members to theboat house.There are no secure bike facilitiesat the boat house. When lockingup bikes they can be attached tothe railings alongside the wall ofthe club.. If there is no space alongthe railings bikes can be locked toa fellow crew members, and lentalong the wall of the club.Biikes must not block access toclubs or the pontoon. Please beconsiderate of other users whosebikes are already locked up anddo not lock your nike to othersunless you know the owner. 11

RacingThe goal for every academic year is The cost of race entry is included into participate in as many races as membership fee's, so there is nopossible and to achieve the best extra cost to individuals.possible outcomes – this is what ourentire training schedule is geared up SECBC also participates in Britishtowards. Rowing races outside of Cambridge, most notably Head of the River RaceThroughout the year a number of (HORR) and Women’s Eights Head ofregatta's and head races (time trials) the River Race (WeHORR) on theare run on the River Cam by both River Thames, London. Tocollege and city boat clubs. These participate in these races Britishrange from novice only races - Rowing membership is required.aimed at giving newcomers to thesport a chance to experience racing Please see the calendar overleaf for- to formal racing. Moreover, notable race dates. Participation inQueen's Erg's is an indoor erg races will be decided in advance ofcompetition between all the submission deadlines.university colleges. Bank PartyingThe key event of the year is Lentand May Bumps, a unique If a member is not included in aCambridge form of racing that racing crew, they are encouraged toinvolves ‘bumping’ into other crews come and 'bank party'. This involvesto win blades (see page 14). cycling along with the crew shouting. encouragement and praise! 12

Race Calendar 2016/17OctoberNovemberDecemberJanuaryFebruaryMarchAprilMayJune On race days it is important members arrive at the boat house as the agreed time. Although coaches will discuss preparation with crew in depth, individuals should try to eat not less than one hour before racing. It is advisable that crew bring with them: Racing kit (see page 16) Shower toiletries and towel Change of clothing Snacks/fruit (i.e. Banana) Water bottle Any necessary medical equipment (ie. Inhalers) 13

Bumps Bank Partying There is always a high number of people wishing to bank party other crews for Bumps as it allows unrestricted access to the action. Bank Party passes are limited to four per division. As such, when sign-up sheets are published, passes are allocated on a first-come-first-serve basis. 14

before morning training sessionsand show new members to theboat house.There are no secure bike facilitiesat the boat house. When lockingup bikes they can be attached tothe railings alongside the wall ofthe club.. If there is no space alongthe railings bikes can be locked toa fellow crew members, and lentalong the wall of the club.Biikes must not block access toclubs or the pontoon. Please beconsiderate of other users whosebikes are already locked up anddo not lock your nike to othersunless you know the owner. 15

KitAs stated in the section on health and Key Kitsafety (page 6), wearing appropriate kitis essential to prevent hypothermia and Training Kit:chaffing! Moreover, it is an importantway to identify yourself as a member Base layer (short or longof the club! sleeve)) Leggings/lycra shortsKit needs vary by weather, season, and Socksindividual. During induction to SECBC Fleece layercaptains will discuss with members kit Waterproof/windproof jacketneeds for training and racing. Hat (wooly, thermal, baseball cap)The key to kit is layering. When you Optional: body warmer, sunstart a session it is usually early in the glasses, pogies (specialisedmorning and chilly; you haven’t done rowing gloves)any exercise yet so your body is cold.As you start training and warm up, Racing Kit:layers make it is easy to gradually de-kit. SECBC Unisuit SECBC or black socksNon-SECBC branded kit is able to be Black base layer (short or longpurchased from any clothing store or sleeve)sports supplier at low cost. SECBC Black leggingsbranded kit is available to purchase, SECBC Splash JacketSECBC does have some Optional: visor, sunglassesitems available to be borrowed forraces. 16

Below are examples of correct kit to wear for rowing, and inappropriateitems. The key tip to remember is in the winter wear a mixture of thermaland windproof layers - usually long sleeve/leg - and in the sumer wearlight layers. If you have any questions about kit, ask your captain forclarification. Wrong Kit Right Kit 17

Social CalendarAs stranded in the section on health before morning training sessionsand safety (page 6), wearing and show new members to theappropriate kit to train is essential to boat house.prevent hypothermia andchaffing! Moreover, it is an important There are no secure bike facilitiesway to identify yourself as a at the boat house. When lockingmember of the club! up bikes they can be attached to the railings alongside the wall ofDuring induction to SECBC captains the club.. If there is no space alongwill discuss with new members what the railings bikes can be locked tois and is not appropriate to wear a fellow crew members, and lentwhen training and racing. along the wall of the club.The key to kit is layering. When you Biikes must not block access tostart a session it is usually early in clubs or the pontoon. Please bethe morning and chilly, you haven’t considerate of other users whosedone any exercise yet so your body bikes are already locked up andis cold. As you start training and do not lock your nike to otherswarm up, layers make it is easy to unless you know the owner.gradually de-kit without shockingyour body. 18Non-SECBC branded kit is able to bepurchased from any clothing storeor sports supplier at low cost. Ifmembers are not able to purchaseracing kit the club does have someitems available to be borrowed forraces.

before morning training sessionsand show new members to theboat house.There are no secure bike facilitiesat the boat house. When lockingup bikes they can be attached tothe railings alongside the wall ofthe club.. If there is no space alongthe railings bikes can be locked toa fellow crew members, and lentalong the wall of the club.Biikes must not block access toclubs or the pontoon. Please beconsiderate of other users whosebikes are already locked up anddo not lock your nike to othersunless you know the owner. 19

Contact DetailsFirst and foremost, as a student society, weoperate on a quite informal basis so if youneed to speak somebody, simply approach usand ask us! We are a friendly bunch! You willbe made aware who your committeemembers are who is response for what.Primarily for all athletes, whether you have aconcern about your training, crew or health,talk to your captain 20

Appendices

Jargonhands on erg 2

SECBC Constitution 2

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