How the Gold Medals Were Won

How the Gold Medals Were Won
By Harald Jarling
From 2001 Australian Rowing Coaches Conference – The Southport School, Gold Coast
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Harald Jarling
Rowing Australia Head Coach for Women since Feb 2001
NSWIS Head Coach since 1991
Olympic Coach 1996 (LW2x – Bronze and M2- Silver)
Olympic Coach 2000 (LW2x – 4th)

2001 Results
I do not want to talk too much about all the details of how fast we were going compared to the rest of the world but really talk more about how we actually achieved what we got from where Women’s Rowing was when we started at the beginning of the year. The excellent results for Women in 2001 when you look at detail have been achieved in a very short time but there were still areas to be done better i.e. crews not making A final when it is in the Selection Policy that crews must achieve this level to be selected.

The future looks good in this regard because crews that came 4th all had good chances of coming 3rd rather than 5th and even though it will be hard to do better than the 6 Gold Medals I think we will do better in 2002. It is difficult to predict which colour medals as the difference in winning Gold, Silver or Bronze are quite small margins (point of a second) as you can see in the W8+ race when all the crews were closing in at the end.

Australian Analysis
When I started the job in February I started with an analysis of the situation in Australia and overseas. To do this in Australia was easy because I have been part of it in the last 10 years – despite the fact that we had some good female rowers on the water and some good programs running everywhere in the country, there was:
A lack of total numbers of good rowers
A lack of overall structure so everyone was doing their own thing with technique/training which resulted in not being able to bring together a large number of women together to perform as a team.

I strongly believe that this was one of our shortfalls and we had never really managed to work together as a group of people (coach, administrators, athletes) to be overall successful.

Overseas Analysis
When you look at analyzing overseas programs it is very easy to fall into the trap of looking at one successful crew and saying I want to do this. i.e. Pinsent but athletes do not grow on trees and it is better to look at successful program which have worked with more average athletes. What are outstanding at the moment are the Romanian women crews and the German women Scullers who have the most impressive rowing program in the world. It is important to look not only at their rowing, but also how they get their athletes, what they do in preparing their athletes, what structure they have in their program to succeed year after year, and not only outstanding athletes but average athletes having outstanding performances.

Need Team With Strong Leadership
After this thorough analysis was all about developing long, medium, and short term strategies and then started speaking to the rowers, coaches, and administrators. With the programs in place then I started to meet with all involved so that the female rowing program could be brought to a higher level. I tried to provide strong leadership right from the start so we could pull everyone together in trying to achieve the goals as a team. Not as a dictator but as a specialist in the field of rowing and try to provide as much specific information to the coaches, the rowers and the administrators involved.

I try to lead the process from the top, and I believe any successful company or sports program in the world is running the same way, so being democratic is good but in many instances doesn’t work. Strong leadership needed in order to get.

Setting Goals
In order to be successful need to know benchmarks and set them for all short, medium and long term. Because you are working as individuals, and each is different, you must also set individual goals that are achievable and then the overall goal structure will be determined based on what they are capable of in the short medium and long term. This means monitoring the process of each individual (training, technical, and mental development) and of the overall program.

I though it was very important early in the process to find coaches and support staff (sport scientist, doctors, physio's, and masseurs) that wanted to work with the program and myself as leader.

Rowing Performance
We look at the current rowing performance of our athletes and basically we aim to improve the corners of the MENTAL-PHYSICAL-TECHNICAL triangle. Everyone has probably seen this before in developing sport performance and if the triangle is made really big you have a chance to get on the podium to win the medals. If the triangle gets one sided or really flat then the chances will be smaller and smaller and I think that anyone in world rowing who is getting medals has no serious deficiencies in any of the three areas.

Mental Development
When we started our program we tried to change the attitude of our rowers. Tried to make them more confident and part of a team and teach them about the orientation of the process of being a world champion rather than the outcome of just a dream of becoming a world champion.

I believe that confidence comes from winning good races; if you go out there and win and you get confidence, if you go out there and get your backside kicked then you will not have confidence; No matter how confident we talk as coaches if the rowers go out and sit on the start line and they get the shivers surely they will be beaten; we showed the girls how the process works and how confidence starts building…the girls started getting good results in the domestic season (high % in regattas so that increased boat speed being achieved) and then we targeted a race that we though we could win so the W8+ at Henley Regatta. As the smaller goals were fulfilled then the confidence started building.

There is no point in developing individuals who cannot put their individual ideas under the team umbrella – we stressed that right from Day 1 that we are not in a sport where we are there to help every individual fulfill their individual needs and desires; and we try to put that into a square which means the performance of the big boat; in a sport where we have also single Scullers that may be wrong but in the initial analysis we realized that we do not have a single sculler at the moment; the smallest boat that we can boat is the double and pair and from then on the boats can only be fours, quads and eights so that need people with team ideas: I feel that this was the biggest shortfall of the eights and quads from the last years with some people in the room who would relate to that. We always had fights within the group and then there was always so pecking order achieved straight away, possibly some bitching going on and always individual egos trying to be recognized than under the tam umbrella and pulling on one string. In 2001, in all areas of Senior A, Under 23 and Junior, the group has started to act like a team. There has been some interaction between the age categories, some fantastic interaction between crews in each team and some very good team spirit in the big boats and that actually leads to going there and getting a good result.

We talked a lot about what we wanted to achieve in women’s rowing, about the result. And we always say okay well we want to get out there and we want to win it…but we never really get the orientation of the process; so we talked to the girls more about doing it, and doing it to the best of their ability, through the training process, through the final preparation, through the races and then let the result take care of itself. It is really hard to stop someone thinking when they take the first stroke at the World Championships final and to focus on the fact that the next thing I care about is the 2nd stroke. It is not always that easy to make that change from sitting in a boat and thinking how is it going to be in 5-6 minutes to what is happening in the 5-6 seconds. How am I going to take the next stroke and how am I going to make it perfect? And then they take another one and get it better. That is what we understand by the process of getting up and winning a race, and that process has developed since the first part of the first camp together where we try to explain to the athletes that in the day to day operation, that within the training session, as part of a training session its not what comes out at the end that you want to concentrate on but its how we get there. It’s about the process, as the result will happen anyway. The result will only look better if we keep thinking about the process about how we achieve that final solution. This took a while to get through but it did get through in the end.

Technical preparation with 3 areas because only win races in your department if you understand the game e.g. the BLR W8+ always go fast in the first 500m (1:29) but slower each 500m (2:07 in last 500m) and therefore do not understand the sport of rowing; do not win races like this! Do not win races by getting slower and slower down the course – we are in an aerobic sport where the aerobic energy system has the highest % of your energy requirements so you actually race like you are in an aerobic sport; so you try to teach our crews to have even splits as they can to make the pace in the beginning of the race that you are able to maintain; The W8+, and all the winning crews, have managed that reasonably well with the margins between fastest and slowest times in the W8+ just over 1 second. The one thing that is still missing in our W8+ is that we go home is that we go home really strong. (These changes will come in the next 2 preparation areas). Remember in the M8+ that didn’t look all that good at the 1999 WC and were okay for 1700m but lacked the finish in the last 300m but in the end they were able to build home very well and look at the result in 2000.

Remember what you are trying to achieve then set steps to achieve goals.

Physical Development
Cannot change the genetic makeup and the physical size of someone especially in a country like ours where the elite female rowing group is small (only 30-35 rowers are available for the Olympic Team) so are focusing on
- General fitness
- Endurance
- Strength
- Power

The message to the girls has been that we do not train enough! Our overall training volume is not enough to be successful in women’s rowing in the world. It may be enough to beat each other in the country but more low intensity aerobic training (U2-U1) must be done for longer times than previously where women have been trained the same as men. But women are not like men because they are better endurance athletes whereas men are better at faster, stronger more dynamic exercise. So if we coach our women like our men then we can cause a problem in itself.

On the other hand, women are not very strong naturally. So we needed to develop strength training programs that cater for them. We basically moved away from pure strength endurance training development into strength, dynamic strength and dynamic power, we introduce more strength work on the water with regular power strokes to get general power development adaptation into specific power development. This has happened quite well over the nine months before the World Championships but this can still improve greatly and will probably take until 2003 to get to the ideal level.

Technical Development
Technique is always something that is hard to talk about here in Australia because we have an idea that technique is something that looks good. As an outsider coming into the system who doesn’t speak the English language very well I have relied on very simple basic messages to the rowers without the waffle. We said right from the start at the beginning of the year that we wanted to go right back to the basics and stop making the catch something that takes 55 seconds to explain. Try to all start from the same basic level with the same terminology; same simple message and therefore understanding or what is required. The athletes really appreciated this approach from the coaches.

So what is the best practice technique – what is that people around the world do to make them successful? So looking at what makes crews fast is not necessarily what you see from the outside but what is happening in the water. How we actually move the boat with every stroke that we take.

Our crews do have some shortfalls in this regard…
Applied Power: the power that we develop we need to apply. There is no point in having people very strong and can throw weights around in the gym and then get into the boat and cannot apply it – applied power makes the boat move.
Stroke length is a clear deficiency – our rowers generally row too short with little forward reach; need to get length off of the back with the hands moving away, the body rocks over establishing good forward length; then the blade can be put in the water and the power applied under the water in a long powerful accelerated stroke; also there has been a developing culture of Scullers not finishing off the stroke – we emphasized the Scullers finish with their hands apart not just after the cross over so that they use the last 5-10 degrees of the stroke to get a lot more run on the boat; especially with the W4x which won the Gold at U23 and came 4th at the World Championships;
Efficiency, Boat Run and Distance Per Stroke: the whole stroke length idea means we have a more efficient stroke, more time for each stroke, we can actually drop the stroke rate because we move the boat longer per stroke; so this creates boat run with good control on the recovery and one thing that we have always pointed out to the girls is that we wanted to get more distance per stroke – more cms per stroke will be a lot at the end of the race; All of our crews (Senior A, U23 and Junior) have rated comparably lower than the rest of the crews; so we achieved the same boat speed as the rest of the world but with lower rating.

These technical goals with looking at the stroke and trying to make more dynamic and longer have been achieved in quite a short time period.

Selection Process
We developed a procedure that was transparent and accountable. The new National Ranking system ranks athletes as they progress through the season so that athletes are eliminated based on their ranking without any subjectivity. There were no appeals from the selection process this year.

Everyone in the national scene has the right to know what the priorities are so everyone in the Women’s Department knew that the W8+ was priority which would double up with the W4-, W2x, and W2-; the LW4x was agreed as the boat for 2001 but will be the basis for a future LW2x.

Each boat class knew exactly what was required and when: Final speed order trial at the end of the selection week enabled crews to basically select themselves.

Training Process
After selection the crews go into a very structured training process in their final preparation for racing at World Championships, World U23 Regatta and Junior World Championships.

Sports specific – as much as we can from swimming, cycling, running programs in the end we are still a rowing sport and we still require a certain individuality as how rowers train; the best practice is established by looking around the world and see what programs are successful and try to put into our program; Gender specific is also necessary.

What we didn’t allow this year was to allow the crews to go off and do their own thing. This has been one of our major problems to let crews so whatever they want – we are in the same sport and before we start individualizing we must standardize. So this year we standardized. We tried to go back to clear periodisation in the planning of our training and put the activities within our country to fit in with this periodisation.

Microcycles of 2.5 days were followed for each of the women’s crews i.e. 2 ½ days of work followed by ½ day rest – Day 1 with emphasis on loading + general strength, Day 2 specific power, Day 3 transformation of aerobic strength and specific power, overall strategy the same but with different volume and intensity for different age categories.

Goals were set for athletes, crews and program with short, medium and long term strategies. Then the daily training programs were devised around the basis of 3 weeks of hard, increasing work then 1 week of super compensation/recovery.

We are now in a very good position because the season is finished and we can sit back with all the coaches and can analyze what worked and did not. This is the way to work out best practice.

Coaching – Art or Science
I believe that we can talk about the development of both parts in coaching skill with knowing how to work with scientists to get the knowledge out and being the artist.
We need to know:
Training and Teaching Methodologies – basic principles, how they work and how to teach them
Biomechanics – explains what s under the water and what makes the boat move
Physiology – to understand how the athletes improve the performance
Psychology – individuals react differently to all that is going on around them in training/performing
Medicine – need to know if, but, when even though we need to rely on the specialists.
Feel, touch, intuition for the sport also necessary as need to see how all the above is working with your athlete. E.g. Vicky Roberts at altitude camp said “could not do it anymore” and had to be taken out of the boat for a few days.

Need a balance between the science and the art! Need to keep up to date with the sports around the world, need to analyze and know the bets practice in the sport, we go across the board and look at all aspects which keeps confidence in working our artistic feeling, good judgment to make it really successful combination. I don’t think we are going to be successful coaches if we rely on one or the other.

African Coaches Conference Presentation - Preparation for SA Junior Team

Preparation for the SA Junior Team
Jamie Croly

African Rowing Coaches Conference
University of Johannesburg
22 September 2007
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The Junior World Championships is an annual event on the International Rowing Calendar organized by the International Rowing Federation (FISA).
It is open to entries from National Federations (i.e. RowSA) and has 13 boat classes for Junior Men (7) and Women (6). All athletes must be J18 (turning 18) in the year of the competition or younger.
The regatta runs over 4 days and attracts entries from over 50 countries. The 4 rounds that rowers may have to compete in are HEATS, REPECHAGES or QUARTER FINALS, SEMI FINALS and FINALS, depending on the number of entries in each boat class. There are up to 6 lanes per race and finals are grouped into 6 lane races
A FINAL = 1-6
B FINAL = 7-12
C FINAL = 13-17
Etc…


It is the intention of the IC to select boats that are capable of rowing in the Top 6 places at the Junior World Championships. Crews that do not display this standard of performance will be unlikely to be selected unless of a transformation nature.
Through a well structured assessment, selection and preparation as well as a well organized tour the aim is to give all of the athletes involved an experience that will ensure that the are enthusiastic about continuing on to future high performance programs.
The Junior Team should be seen as the start of the Olympic pathway.


Physical power is absolutely critical for the achievement of high performance. It is unlikely that any person that does not achieve the performance standards set out on the slides will be capable of making an A Final at the Junior World Championships.
The ergometer is an excellent measure of physiology and will be used throughout the assessment, selection and preparation of the Junior Team in order to measure physiological gains in performance. The ergometer will be used in conjunction with racing in single sculls and pairs, and other selected boat classes.
Physical size has a large effect on the ability to produce power on the ergometer and so bigger people must produce faster times and more power. Increased mass adds drag to the hull and so must be overcame by increased power production.
Strength training is critical in the development of power and all athletes selected will participate in a strength training program. It is essential therefore that all juniors have access to a facility that offers strength training equipment.
Even if the physical factors are achieved it is still necessary to row with a high skill level and technical efficiency. Coaches and athletes must emphasize the development of effective technique in the early season (Sep-Mar) that will allow a high volume of training load to be achieved in the preparation for the Junior World Championships. Athletes with poor technique will be extremely unlikely to achieve the performance targets particularly the boat speed targets.

The ergometer targets listed above indicate the power levels that athletes should aim for in order to achieve an A Final at the Junior World Championships.
It is important to achieve all the items listed particularly the 7str (starting strength) 250m (anaerobic power) 2000m (aerobic capacity) & >5000m (aerobic endurance) testing. Weaknesses in any one of these areas will limit performance at the World Championships
7str – ability to move the boat from stand still to race pace as soon as possible – will enable crew to be in contention in first 50m of start
250m – ability to row anaerobically in first 250m of race and gain position in early phases. Important for race positioning. Rowing from behind is physiologically hard and mentally tough to be behind in first part of race. If the other crews get clear water it becomes extremely tough as the crew will be rowing on their own
2000m – Aerobic capacity – indicated the crews maximal ability to deliver and use oxygen. Vital for 2000m race performance
>5000m – indicates the efficiency that the athlete uses fuel for performance. High efficiency will delay onset of fatigue and allow high force production to continue for longer.

Coaches and selectors are looking for athletes that are pushing themselves to the maximum in order to achieve and surpass the performance targets.
Athletes must choose rowing over other activities and sports. The focus must be on achieving the performance targets and as such many other activities will have to be put aside or done in a reduced capacity. You cannot do everything!
All training and racing must be conducted with the objective of winning. This is NOT school sport – performance is everything! Coaches will be constantly measuring athletes on the water, on the ergometer and in the gym to look for increases. Athletes and coaches must be concerned with numbers. If the numbers are improving the boat speed should be improving and therefore the ability to meet performance targets.
Athletes are also expected to be actively involved in the training process. They are an integral part of the process and must assist the coach to evaluate and structure training. Athletes should try to understand more of what the training program involves as well as to understand how the program is constructed and what the program is trying to achieve. This allows for effective feedback.
Coaches are not always around and also get sick or have other commitments that will mean that on occasion athletes will train on their own and must be able to complete the training without the coaches prompting.

The athletes should not participate in any other sports programs whilst members of the SA Junior Team. This will ensure that the coaches have continuous control over the training load and that it is not affected by outside factors. Others sports such as rugby, hockey, netball and cross country also carry a significant risk of traumatic injury which would mean the withdrawal of a boat from the team.
There will be no holidays during the preparation period as this would mean regression of the training state.
There will also be very few days off. Athletes can expect to feel some sensations of tiredness most of the time. This is necessary as the body adapt to a higher capacity. The only times that the athlete is likely to feel really good is at the JWC.

An athlete that lives the 24 Hour lifestyle is constantly analyzing what they do and how it will influence their training. Will going out at night leave them tired for the hard morning session? What are the best days to put appointments on?

The training load outlined on the slide is the minimum load that must be achieved in order to develop the physical attributes necessary to achieve the performance targets.
Endurance is one of the critical components and in order to increase it the body needs to develop increased capacity in the organs (heart, circulatory system and muscles) as well as increased efficiency through the increase in metabolic enzymes as well as well as improved skill through technique. Endurance is developed over many months and years especially with Junior athletes that are still growing. You cannot “get fit” in weeks. Preparation for the Junior World Championships is developed over 2-3 years of structured training.
It is especially important that from January onward the endurance load is increased to a minimum of 100km per week consistently. The load may be lighter in the Sep-Jan part of the season if the coach wants to spend more time on perfecting technique.
It is also critical to take part in a strength training program. This does not always involve the traditional “weight lifting” exercises but can range from body weights, through medicine balls, strength bands, and up to exercise machines and free weights. Athletes should seek the help of an experienced coach or fellow athlete when beginning a strength training program. The athlete should begin with exercises that use the body weight and once they are competent with those may progress onto other forms of resistance training
The preparation period is extensive and must take place all year round. After a period of light training (2-3 weeks) after the last season the athletes recommences training and builds it up over several weeks until the training load is at the required level.

All endurance is beneficial and “alternative” sessions can be conducted when it is not possible to row or ergo or the athlete wishes to do something different. When calculating the weekly load and taking into account the alternative endurance exercises the distance traveled can be multiplied by the factor next to the number to give an equivalent of rowing distance. However rowing specific training is critical for high performance at the Junior World Championships and must be maintained throughout the season.

Strength training is absolutely critical. You will NOT reach the performance targets without some form of strength training program.
Strength develops slower in women that in men mainly due to the lower level of testosterone which is a primary reason for development of muscle mass. This is not to say that women cannot be really strong. Per cross sectional area of muscle women can be as strong as men. It is mainly a combination of lower muscle mass and higher body fat levels required to maintain reproductive function that women are “weaker” than men.
Because of this women must be more consistent than men with strength training as their gains will take much longer to achieve but will regress at the same rate as men once training is ceased.
With Junior Women strength training can be extremely beneficial and will significantly reduce the possibility of injuries particularly those of the repetitive strain type. Strength training also gives stability to joints.
It is important to start the strength program slowly with either medicine balls and strength bands in J14 and J15 and progress through circuit training and onto formal strength exercise as the athletes matures through J16-J18.
Any athlete that does not take part in a rigorous strength program and attempts to complete the training load will run a risk of injuries. Strength training must be started well before the training load becomes high so that the required strength to cope with the high forces developed has already been achieved.

Just as the body increases its capacity to perform work (exercise) when a stress is applied so it will reduce its capacity when no work is applied. If more than 9 days go by without a strong training stimulus then the body will begin to significantly reduce its capacity for work. After a period of several weeks (i.e. December holidays) off there will be severe regression and reduction in performance.

Just as the body increases its capacity to perform work (exercise) when a stress is applied so it will reduce its capacity when no work is applied. If more than 9 days go by without a strong training stimulus then the body will begin to significantly reduce its capacity for work. After a period of several weeks (i.e. December holidays) off there will be severe regression and reduction in performance.

In order to be selected to the SA Junior Team there are several steps that athletes need to take in order to be selected.
1.They must meet the requirements of FISA in that they must not be older than 18 in the year of the championships
2.The athlete must complete the selection process.
3.They must meet the standards set by the RowSA International Commission.
4.The crews must then show an improvement in times and testing standards through the winter

The preparation time for the JWC is 22 weeks from the SA Schools Regatta. This includes the time for testing and selection.
Athletes must be available for all 22 weeks of this preparation and must be available to complete training on all days of this preparation period. There is not time for the athlete to be absent from training for holidays etc. Absence from training can be reason for RowSA to withdraw a boat/athlete from the team.
During school holidays the coaches will be organizing training camps from 2-3 weeks duration
An athlete can expect to have approximately 8 days off over the 22 weeks of the training period.
Training will take place at Roodeplaat Dam on at least 4 sessions each week. The training program will have 9-10 sessions per week, some of which will be under the coaches supervision and others the athlete will have to complete on their own.
Athletes will compete at the Gauteng Senior Champs, SA Snr Champs and several squad regattas in the lead up to the JWC

The program is planned by the coaches with the required loads necessary to achieve a successful result at the JWC. This will be of a continuously high load and intensity that will systematically prepare the athlete for the speeds required at JWC. There will be continuous assessment of the athletes physiological progress in the form of monthly ergometer testing.
The training program will take into account the school timetable so not all boats will follow an identical program but they will all have the same load and intensity. Coaches will schedule rowing on days that school finishes early in order to maximize water time and to ensure that athletes are not home too late at night. They will use later days for less time consuming training sessions such as strength training or ergo.
The training program will not be reduced in volume to accommodate academics or other social engagements. The only way that training can be reduced is to reduce the performance target at the end but that target is non negotiable = Top 6. If the athlete cannot complete the training volume then they will be withdrawn from the team. Athletes will be expected to have effective time management in order to sustain the training load as well as maintain an acceptable level of academics. This may include a reduced social life or free time for social activities ie. watching TV.

The training program will have 8-10 session per week depending on the stage of the season and the training objectives for that week. Some “lighter” rest weeks will have less sessions and “harder” weeks will have 9-10 sessions. On training camp athletes can expect up to 3 session per day.
During the weeks most training will take place in the afternoon as that is when the most time is available. The coaches may however schedule several morning session that the athlete will have to complete on their own. These will generally be shorter session and those that do not require much lifting from the parents i.e. run, ergo etc.
The program varies in order to allow periods of recovery as well as progressive overload. Recovery is usually planned to take place as a gradual restoration of energy capacity and will take place over several days. It is not practical to simply have time off as the body reacts by starting to regress.
The hard weeks will take place as progressive overload where the training load is built up to a higher level than previously tolerated followed by a recovery period that allows adaptation to the new load.

The training program is designed around the time needed to recover adequately from training sessions. The coach will assess the time required for energy systems to recover from the training stimulus and schedule the next training session accordingly.
Therefore it is important that the training conducted as scheduled. If a session is missed it is lost forever as you cannot simply just “catch up”. The cumulative stress will then be too much for adequate recovery to occur before the next session. If adequate recovery does not occur then during subsequent training the athlete is not capable of training at the intensity/speed required for an increase in capacity.

Rest and recovery are the most critical aspects of the training program. The athlete is always weaker after training and only stronger after rest, recovery and adaptation have occurred.
OFF on the program means OFF. Not catch up training missed, not time for all night party, not late night study sessions. Rest and recovery are enhanced mainly by sleep and good nutrition.
Athletes must be getting 8 hours sleep per night minimum as well as naps where possible. In order to achieve this effective time management is critical as well as choosing a sporty lifestyle where training is very high priority. If the athlete chooses partying over recovery then they should not expect to see improvements in performance.

There are many factors that effect stress on the athlete and all can reduce or interfere with the rate of recovery from training.
Social – fights with partners, late nights, alcohol, even too little social life!
Nutritional – insufficient calories, inadequate nutrients, inappropriate meals
Medical – illness, menstrual cycle etc
Financial – costs of training, gym contracts, camps, tours, food, transport etc
Travel – Time in cars, busses, planes etc
Academic – study loads, exams, homework etc
Parental – interference, reluctance, fights, divorces etc
Coaches will plan training in order to keep those they can control to a minimum as well as being available to advise on those that the athlete can control or that the parent can assist with.

It is extremely important that the athlete has a neutral or positive energy balance. I.e the amount of calories eaten must match the amount expended through life activities as well as training. If a negative balance is achieved then training will begin to suffer as a result of a poor energy supply.
A well balanced diet consisting of a large amount of carbohydrate (60%+) – pasta, potatoes, rice, fruits, vegetables as well as protein and fats. A variety of fresh foods i.e. fruit and vegetables should be enough to provide the vitamins and minerals needed.

Carbohydrates are critical for maintaining training load as they form the fuel source for the majority of training that will take place. A deficiency in carbohydrates will lead to an inability to maintain training loads
Fats are extremely important for women's sport as they are required for production of hormones critical for reproductive functions and bone density. Low fat diets and high training loads will increase the risk of amenorrhea and osteoporosis later in life. Diets with sufficient fats and strength training can reduce the risk of these conditions.
Protein are also extremely important as they are required to maintain or increase muscle mass – required for force production.

Please do not try and fad diets such as the zone diet, no carbs after lunch etc as you will fail to meet the training requirement

Athletes are 100% responsible for what goes into their body and what is found in their body. It is extremely important that all medication is checked with the SA Institute for Drug Free Sport before it is taken.
Supplements and herbal/homeopath medications are not regulated and do not disclose all active ingredients. It is strongly recommended that you do not take any of these substances.
Athletes that take medication for long term conditions must fill in and have accepted by SAIDS a TUE or ATUE form

The tour will be entirely arranged by RowSA incl flights, other transport, accommodation, entries, boats. A manger to arrange the tour as well as accompany the tour will be appointed by RowSA at the time of the National Junior Selection Regatta.
Athletes will be part of touring party from the time of departure from SA until released from the tour after the regatta or upon return to RSA. Athletes may not leave the team for other activities on the tour i.e. sightseeing or other functions.
Parents are responsible for payment of an equal share of the costs of the tour before the tour leaves RSA. This cost includes the manager and coaches costs. RowSA will not be arranging any fundraising efforts although parents may get together and organize something. Any monies raised will be shared equally between all the touring party to offset costs equally. Any other reductions that parents may have such as free flights etc will also be used to equally offset the tour costs.
Parents may use voyager miles etc only if they are compatible with the airline and flights booked by the tour manager. No member of the touring party will be flying separate to the group.

African Coaches Conference Presentation - Rigging

Rigging For Juniors: Practical Considerations
Jamie Croly & Andrew Grant

African Coaches Conference

University of Johannesburg

22 September 2007

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