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An Introduction to Rowing

What is rowing?

• Rowing is a water based endurance sport – considered one of the most technical and toughest sports in the world
• Rowing involves sitting in a boat and using an oar(s) to propel the boat
• River/inland rowing involves sitting on a movable seat and using the legs, back and arms to move the boat using the oars
• People row in crews or on their own

Types of Rowing

• Sweep rowing - One oar per person
• Sculling – two oars per person
• Bow-side refers to the side of the boat where the oar is out to the left (or port side) of the rower
• Stroke-side refers to the side of the boat where the oar is out the right (or starboard side) of the rower

Types of boats:

 

 

Pair (2-)

 

 

 

Bow          2       3        Stroke

  

Categories

• Junior: Junior 14 to Junior 18
• Novice: beginner level (over 18)
• Club
• Intermediate (usually university level)
• Senior

Racing season

• Rowing racing is broken into two seasons:
• Head of the River races
• Regattas
• ‘Heads’ are long distance races usually ranging from 3km (~1.5 miles) up to 10km (7 miles) against the clock
• Crews will be timed from start to finish and depart the starting area at timed intervals.
• Head Season compliments winter training – Long Slow Distance and runs from October until early April
• Regattas are shorter races (500m to 2km) against other crews (2 to 6).
• Regatta Season prepares crews for the Championship distances (2km) and runs from early April until July.

A list of the Regatta and Head of River Events for 2017 is on the website circ.ie which the club intends to compete in. This is not finalised as crews etc have not been selected at this early stage but gives an indication of the events.

Training for Rowing

Rowing training is broken down to land based and water based training

• Land based training:
•  can involve body circuits, running, ergometer, resistance training
• circuits are organised in the school Hall every Monday & Wednesday for all the club
• Water based training:
• Technical drills
• Rowing/season specific fitness training
• Rowing is every Saturday and Sunday for everyone – other days depending on crew.

Training Gear Tips

• Land training is usually indoors so shorts, t-shirt and a good pair of runners is sufficient
• Water based training takes place in the outdoors!!
• During cold weather the best advice is to wear a lot of thin layers (thermals, fleece etc) which can be removed as the rower gets warmer
• Ideally gear should be close fitting but allow plenty of joint movement and not have any zips, pockets etc that can get in the way of oar movement. No jeans, woolly jumpers or any type of clothes that prohibit movement.
• There are specific rowing gear manufacturers who design gear suitable for rowing – these include one-pieces, wet-tops, zephyrs, gillets etc

Racing Gear

• The club colours for Coláiste Iognáid Rowing Club two horizontal maroon stripes on a white vest.( currently under review)
• The racing gear is specially made for the club and is usually ordered once a year.
• All competitors must wear club colours when racing.

Nutrition

• Rowing is an endurance based sport so there is a high volume of training required therefore…
• The nutritional requirements of the athletes are very important  - the food pyramid for a rower can be broken down to on average
• 70% Carbohydrate i.e. rice, pasta, brown bread, fruit
• 20% Protein & 10% fat
• Athletes should eat within 30 minutes of finishing exercise to help recovery e.g. fruit, sandwich etc, and no more than an hour before training
• The importance of hydration and keeping hydrated can not be over-emphasised. Rowers should always have a bottle of water/sports drink (can be homemade!) with them up the river.

The Jes Rowing Club

• Founded in 1934, it has seen hundreds and hundreds of rowers pass through its boat shed!
• New Club house opened in 2004
• It currently has about 70 members – one of the largest rowing clubs in Ireland (Junior or Senior). There are approx. 12 – 15 coaches.
• The club has won 18 no National Championships, none in 2016 but our girls under 16 eight was unbeaten in 2016.
• In 2016 Caoileann Nic Donnacha represented Ireland at Under 18 level Home International between Ireland, England Scotland and Wales.
• Former members of the club have gone on to successfully represent Ireland or their club at World Senior Championships, World U23 Championships, World University Games, Henley Royal Regatta, Women’s Henley and National Senior Championships and more recently at the Beijing Olympics. Niall Kenny won a silver medal in 2010 in the Under 23 World Championships and is hoping to qualify for the London Olympics.
• Aisling Keogh was on the Womens Four which came fourth in the World U23 Championshipin 2013.

National & International Governing Bodies

• The ‘Jes’ is affiliated to Rowing ireland
• Rowing Ireland is the National Governing Body for Rowing in Ireland
• FISA (Federation International de la Societe de l’Aviron) is the International Rowing Ferderation

Some Rowing Internet Links

• Colaiste Iognaid Rowing Club: www.circ.ie 
• Irishrowing.com www.rowingireland.ie
• FISA www.worldrowing.com
• Rachel Quarrell’s Rowing Service http://users.ox.ac.uk/~quarrell/
• Rowing Health & Nutrition: http://www.storesonline.com/site/405636/page/66275

Some Club Rules

There are a number of rules which must be strictly adhered to in the Club by all rowers and coaches.

No person may travel in the coaching launch or cox a crew without wearing a lifejacket.

No rower is permitted to go onto the water in a single scull unless accompanied by a coaching launch.

 

Attendance at Regattas requires parents to help on a rota to supervise travel. Mothers are particularly wanted to ensure girls are cared for in the event of upset or illness, boys also need attention at times. Your sons and daughters above first year will travel on the School buses. First years travel with parents again on a roster system.

Contact Nos: Chairman Evan Molloy 085 1604016
Childrens Officer

Rowing Training Times at Present
First Years
Boys 2.00pm to 4.00pm Saturday and Sunday
Girls 4.00pm to 6.00pm Saturday and Sunday

All rowers to be collected at training finish times

Rowing Information compiled by Neasa Folan
Former Junior Women’s Squad Coach,
Coláiste Iognáid Rowing Club
Now Development Coach with ARA