Wednesday, March 29, 2017
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Welcome to the UCT Rowing Club

We look forward to meeting and rowing with you soon!

Why row?
Rowing is a great total body workout
Rowing is one of the most team-oriented sports around
Rowing is a lot of fun and great stress relief

What does rowing involve?
Rowing is a very low-impact total body workout
Believe it or not, the legs are worked the hardest in rowing, not the arms!
Boats accommodate either 4 or 8 rowers and are sweep-style (each rower has only one oar)
Eight-person boats (we call them “eights” ) are approximately 60 feet long and 22 inches wide. They are made of carbon fibre, fibreglass or wood.
There is a coxswain who sits in the stern of the boat. This person serves as an additional coach, and steers the boat.
Each oar (or Blade) is about 12 feet long and floats. While you are only in a 20” wide boat, you will have 12-foot oars attached to the boat on either side. It is virtually impossible to flip over in an eight.

Our program is intended for people of all ages, shapes and sizes, backgrounds, and physical fitness levels. You do not need to be in top physical condition in order to participate. However, we do want you to be aware of the fact that you will be helping to carry the boat, which will be about 25 pounds of weight above your head.

What will be taught?
Water safety
Boat handling techniques and commands
Proper rowing technique
On-the-water commands
Teamwork – how to get the boat to stay balanced while all eight people are rowing

What do you need for the sessions?
Positive Attitude!
Snug-fitting shorts or pants (very baggy shorts or pants can get caught in moving parts of the boat). No, spandex is not required, but might be helpful!
Comfortable layers, since the evenings sometimes get chilly. Very long shirts will need to be tucked in the back so they don’t get caught in moving parts.
Water bottle
Sturdy shoes (you will be taking them off in the boat, so you’ll want shoes that are easy to slip on and off, but still have traction and will stay on your feet while carrying the boat). Sneakers, Crocs, Teva-type sandals, or water shoes also work. Flip flops are probably a bad idea.
Possibly a hat and/or sunglasses. While we are rowing in evening sun, it can still be pretty hot.
Stay hydrated and eat something before you come.

If I want to do a little conditioning in order to be more prepared for rowing, what can I start doing now? Note: This is NOT necessary! However, many people do ask this question.

Cardio training.
You will be rowing lightly for the first few sessions but we will be building you up to some steady rowing pieces by the end. Any cardio training is helpful, such as walking, biking, etc.

Rowing involves some reaching and pivoting through the hips. Any stretching you do will be helpful, especially stretching your hamstrings, quadriceps, and calves.

Shoulder work
, such as the overhead press. Since you will be carrying the boat over your head, this will help.

Leg work.
Remember, rowing is a leg sport. Your seat moves so that you can kick off the foot stretchers with your feet. Working your quadriceps, hamstrings, and calves on a piece of equipment such as the leg press will help.
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