! THE LADY MARGARET BOAT CLUB Men’s Novice Training Strategy Novice! Copy 2014-15 Proudly sponsored by The Lady Margaret Boat Club ~ Victoria Avenue ~ Cambridge ~ CB4 1EG Fondée 1825 ! ! ! ! ! ! ! ! ABLE F ONTENTS ! T O C ! !PART I - TRAINING STRATEGY THE LADY MARGARET BOAT CLUB ! KEY DATES…………………………………………………………...…………………….1 AREAS OF FOCUS…………………………………………………………………………1 !AIMS AND OBJECTIVES………………………………………………………………….2 TRAINING PROGRAMME ! MICHAELMAS TERM...……………………………………………………………………3 TUBBING PHASE ONE…………………………………………………………………4 TUBBING PHASE TWO………………………………………………………………...4 ! 8+ PHASE………………………………………………………………………………...5 SOCIAL PROGRAMME………………………………………………………………………7 ! PART II - TRAINING INFORMATION ! THE LADY MARGARET BOAT CLUB ! OUR HISTORY..……………………………………………………………………………..9 !ABOUT THE BOATHOUSE.……………………………………………………………….10 THE CAMBRIDGE UNIVERSITY COMBINED BOAT CLUBS ! FUNCTIONS OF CUCBC..………………………………………………………………….11 10 GOLDEN RULES FOR SAFETY.………………………………………………………….11 TRAINING RESTRICTIONS.……………………………………………………………….12 !THE FLAG…………………………………………………………………………………...12 THE CAM MAP..…………………………………………………………………….…………………...13 RULES OF THE RIVER.…………………………………………………………………….14 !NOTABLE BOAT CLUBS.…………………………………………………………………..15 CONTACTS AND USEFUL LINKS………………………………………………………….16 ! The Lady Margaret Boat Club ~ Victoria Avenue ~ Cambridge ~ CB4 1EG Fondée 1825 ! ! ! ! ! ! ! THE LADY MARGARET BOAT CLUB ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Men’s Novice Training Strategy ! PART I ! TRAINING STRATEGY ! ! ! ! ! ! The Lady Margaret Boat Club ~ Victoria Avenue ~ Cambridge ~ CB4 1EG Fondée 1825 ! ! ! ! ! ! ! THE LADY MARGARET BOAT CLUB ! Key Dates ! ‣ Friday 3rd October - Freshers Arrive ‣ Monday 6th October - LMBC BBQ ‣ Tuesday 7th October - Michaelmas Term Begins ‣ Wednesday 8th October - St John’s College Societies Fair ‣ ! Saturday 11th & Sunday 12th October - Induction Weekend ‣ Monday 13th October - Tubbing Phase 1 Begins ‣ Sunday 19th October - Tubbing Phase 1 Concludes ‣ Monday 20th October - Tubbing Phase 2 Begins ‣ Sunday 26th October - Tubbing Phase 2 Concludes ‣ Monday 27th October - 8+ Phase Begins ‣ Tuesday 11th November - Queen’s Ergs !‣ Thursday 4th December & Friday 5th December - Fairbairn Cup Areas of Focus ! Based on novice feedback data collected at the close of Michaelmas Term 2013, the following issues !were identified as requiring further improvement: ‣ Desire for novice specific socials. ‣ Practice 2k sessions. ‣ Email explaining details of boathouse. E.g lock codes etc. ‣ Ensure banter doesn’t become abuse. ‣ Increased use of video review. ‣ Frustrating last minute scheduling. ‣ Being lost in the administration process. ‣ Don’t pour resources solely into NM1/NW1. ‣ Ensuring the men’s side doesn’t wrestle priority of resources from the women’s side. ‣ Have a clearer timeline of events and deadlines. More clarity over how training camp works and what’s involved. More forward planning to book flights etc. ‣ More erg training, more time on the river. !‣ More opportunities to bond with the rest of the Club. !Consequently, the following measures will be taken to address these issues: ‣ Organisation of novice specific socials. ‣ Scheduling of 2K practice sessions. ‣ Production and distribution of a Novice Handbook/Training Programme. ‣ Encourage use of GoPro. ‣ Hybrid Training Planning System. ! ‣ Watertight ladministration. The Lady Margaret Boat Club ~ Victoria Avenue ~ Cambridge ~ CB4 1EG Fondée 1825 1 ! ! ! ! ! ! ! ! HE ADY ARGARET OAT LUB ! T L M B C ! ! Aims! and Objectives for Novices ! ! ! Lady Margaret Boat Club acknowledges that rowing improves one’s mental, physical and social wellbeing. Accordingly,! the Lady Margaret Boat Club endeavours to encourage students of St John’s College to row for their! personal benefit and for the ongoing prosperity of the Club itself. With this in mind, the Lady Margaret !Boat Club aspires to achieve the following with each of its novices. ! ! • To have fun. ! • To provide a friendly and supportive environment featuring a strong sense of belonging. ! • To improve all novice’s physical fitness, rowing skill and experience. ! • To provide opportunities for personal development. ! • To facilitate the establishment of long lasting friendships. ! • To crush FaT at every possible opportunity. ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! The Lady Margaret Boat Club ~ Victoria Avenue ~ Cambridge ~ CB4 1EG Fondée2 1825 ! ! ! ! ! ! ! ! RAINING ROGRAMME ! T P ! Michaelmas Term ! Introduction! The novice term will be broken into three phases. This provides a coherent structure to the rowing term. The higher the group you’re in, the more outings you will have. However, all novices will eventually partake in the same number of sessions, each group simply determines their frequency per week and the point at which you move into an 8+. More detailed !information regarding each phase is provided below. Our aims for Michaelmas term are: • To have fun. • To give you an opportunity to bond with each other. • To give you an opportunity to make contacts in other colleges. • To teach you basic technique. !• To begin to introduce more committed novices to a structured training programme. ! !Boat Assignment Criteria One of the most important elements of organising novice term is ensuring a fair process through which you are assigned to a boat. To ensure this, the following qualities will be !present in our selection criteria: 1. Transparency - The various factors determining boat allocation and their relative weighting will be publicly known. 2. Inquiry - You will always have the opportunity to question decisions made by the Lower Boats Captains and inquire as to how you can move into another training group should you desire to do so. 3. Review - By breaking down the term into three phases, it is possible to review the ! membership of the training groups and make adjustments if it is necessary or fair to do so. !Our selection criteria: 1. Commitment (50%) - Our most important criteria is your commitment to your personal fitness, your crew and the Club. A novice whose personal fitness is less competitive than another can still be placed in a higher boat if his commitment to improvement is greater. The Lady Margaret Boat Club ~ Victoria Avenue ~ Cambridge ~ CB4 1EG Fondée 1825 3 2. Initial Fitness (25%) - Your existing fitness will be judged by an initial erg test and will play a role in allocating you to a crew. However, we acknowledge that this is not ! necessarily indicative of one’s fitness which is why it will only be used as a guide. 3. Natural Aptitude (25%) - It’s true that some will learn to row faster than others. Indeed some will have a natural aptitude to row. This is taken into account in our selection by ! examining your performance on the ergs and in the tubbing sessions. It’s important to remember than all decisions are subject to review at the conclusion of each ! phase. • Tubbing Phase One - 13th to 19th October ! - All novices will be placed into groups of twelve. - The number of groups will be dependent on the number of novices which sign up. - Each tubbing session will last 30 minutes. - No group shall partake in fewer than two sessions per week to ensure progress is made. !- Tubbing training regimes are as follows: Group Sessions/Wk Total Sessions Total Time (hrs) A 4 24 12 B 3 18 9 C 2 12 6 D 2 TBC TBC ! • Tubbing Phase Two - 20th to 26th October ! - Tubbing Phase Two is the transition phase where you will begin to move to 8+. - Novice groups continue to execute the same number of tubbing sessions per week as above until they transfer. - Transfer to 8+ will be staggered such that regardless of initial commitments, all novices will participate in an equal number of tubbing sessions. - Transfer dates below are flexible and may be brought forward/delayed depending on the competency of the group. - The transfer into eights requires the shedding of four members of the group. - Who will be shed will be determined primarily by commitment; novices may find that they have less time than initially thought. Consequently the shedding process allows ! novices to drop into a boat of lower demand should they wish to do so. - The shedding process results in NM3 being formed upon groups A and B merging. !- Projected transition dates are as follows: The Lady Margaret Boat Club ~ Victoria Avenue ~ Cambridge ~ CB4 1EG Fondée 1825 4 Group Formation Date A -> NM1 Monday 20th October B -> NM2 Tuesday 21st October NM3 (Overflow) Tuesday 21st October C -> NM4 Thursday 23rd October D -> NM5 Sunday 26th October NM6 (Overflow) (TBC) Sunday 26th October ! • Novice 8+ Phase ! !Introductory Comments - By Monday 27th October all novices should have transferred to 8+. - Where an excess/shortage of novices exists such that an 8+ cannot be formed, different rowing combinations will be considered or a specialised recruitment drive triggered to ! ensure than all novices who wish to row have a boat to do so. !Training Schedules - In accordance with our aims and objectives, we wish to ensure that all of you improve your fitness and have a taste of a realistic training schedule whilst ensuring that you do not feel pressured or fail to enjoy rowing or land training. - To provide for this, the below training schedules represent a skeleton training plan. If a boat wishes to train more often whether that be as a boat, a group or individually, it will be emphasised that you are at liberty to do so. - With regard to scheduling outings, to balance a desire articulated in the feedback forms of 2013 for a more concrete training schedule with