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Welcome to the CRC Blog updates and news direct from our members HOW WE'RE TRAINING IN ISOLATION 11 May 2020 - Candice Day and Jess Fischmann- CRC Social media manager It’s fair to say that for most across Australia, 2020 hasn’t exactly gone to plan. With the bushfire emergency crippling multiple states and COVID-19 bringing the rowing season to a standstill, rowing life became a somewhat complicated endeavour. But not complicated enough to stop us. After the abrupt end to the season the rowers of CRC were quick to let Head Coach Drew Holman know that they had absolutely no intention of doing nothing whilst in isolation, and informed him that he best put together an iso-training regime. Within weeks of the club shutting down the club had 100s of ergos to choose from, detailed training notes and a club group on Strava to monitor progress. Candice Day joined CRC in 2019 and was set to compete in the Women’s Club 2X event at the Sydney International Rowing Regatta. This month on the blog Candi shares with us how she manages to balance iso training and her life as a junior doctor. Candi’s quarantine training diary As well as a rower, I’m also a doctor doing my junior rotations in a large public hospital. So, quarantine training has still had to be scheduled around shifts at work. For the past few weeks, I’ve also picked up a few extra shifts in ED, which has made this a little more tricky than usual. Luckily, the Carrum leader board in Strava has been just enough motivation to get me over the line and onto the erg most days. What I’m aiming for this week: 4x ergs, 2x runs and 2x yoga/Pilates What I actually get done: 4x ergs, 1x runs and 2x yoga/Pilates Monday: Monday shifts are always bit busier catching up after the weekend. I hop on the erg when I get home from work and despite my tiredness, I’m happy with my 40min endurance row. Tuesday: Today I get a half day, which means I get home in time to Zoom with my Pilates instructor for a one on one. I follow this with the appropriately titled “Death Spiral” on the erg and collapse in a heap. Wednesday: Turns out I underestimated how tired I would be after my double session Tuesday. I drag myself out of bed before work with just enough time to do a little bit of yoga. Thursday: Strength day on the erg! Short and sweet after work before a Zoom catch up with the rowing girls. Friday: I decide to make this my rest day this week and this was definitely the right decision. Saturday: My day off this week! I use the extra time to go for a very long 16k socially isolated run before meal prepping for my Sunday shift. It feels so nice to be outside in the fresh air. Sunday: It’s a busy day in ED today and I’m glad that tonight on the program is just a recovery erg. Overall, I’m pretty happy with how the week played out. Working 6 days a week lately has meant I’ve had to be super organised to make sure I fit in my training. I usually map out my plan around my shifts and try to meal prep as much as possible. That said, I’m trying to be kind to myself while I’ve got more on my plate than usual. I think the same should be applied to everyone during this pandemic! Keen to follow the journey of CRC whilst training in isolation? Give us a follow on our socials! Instagram: @carrumrowing Facebook: Carrum Rowing Club 3 WAYS TO GET YOUR ROWING ON TRACK IN 2020 31 December 2019 - Jess Fischmann- CRC Social media manager As 2019 draws to a close there’s many of us out there who take the time to step back and reflect on the year that has been. For many, it’s a valuable to time to reassess goals and set new targets for the year ahead. For many rowers, it’s the perfect time to check in and see how you’re tracking for the remainder of the season. At CRC, we’re getting fired up for the some of our biggest regattas of the year. Here’s some tips on how to get your rowing on track for 2020: Check in with your goals How are you tracking? Are you hitting all the erg targets you set for yourself? Are you struggling to keep up with your training regime-or alternatively finding it too easy? A new year provides the perfect opportunity to check in with the goals you set for yourself at the start of the season. It’s not at all uncommon for athletes to revisit and reassess goals as they progress through the season and checking in can be a great way to realign yourself with your goals. Take the time to sit down and revisit the goals that you set at the start of the season and decide whether or not they’re still appropriate. Not entirely sure where you’re at? Make a time to talk to your coach or trusted crewmate and get an honest appraisal of your progress. If there’s room for improvement, ask for suggestions on how best to achieve your goals. Get organised Like many, you might have spent the last few weeks fitting your training around socialising, travel and family time-or you haven’t managed to train at all. It’s easy to fall out of routine during the festive season and for some it can be tricky to get back on track and refocus. Take the time to re-organise yourself and check in with your program. If you’ve made changes to any of your goals, see if there needs to be changes made to your training to accommodate the new focus. If your training kit is lost under a sea of wrapping paper, dig it out and restock it with your essentials. Find the right balance Rowers love eating. Even some lightweights get excited during the festive season. However, it can be easy to over-indulge and come back to training feeling sluggish. Even for those who have remained disciplined over Christmas dinner, the hectic nature of this time of year can often result in athletes feeling tired, dehydrated and drained. A new year is a perfect time to find balance again in your diet and lifestyle. Plenty of rest and quality nutrition is essential for success. In Australia, we’re heading into the peak of our racing season, but also the peak of our summer, which means a well-balanced diet and adequate hydration is essential to training and race day success. Keen to take on rowing this year? Find out more about rowing at Carrum here CRC Captain of Boats: Why I volunteer 11 Novemeber 2019 - Jess Fischmann and Mary Hunter It’s no secret that community sporting clubs would cease to function without the countless hours donated by volunteers. With Sport Australia research indicating that approximately 1.8 million Australians volunteer their time to sport and recreation activities, there’s never been a better time for us to highlight the amazing work that is done by our members. As a starting point, we’ll be talking about the contribution our Captain of Boats, Mary Hunter, has made to Carrum Rowing Club. Mary has recently been nominated for the Coles Volunteer of the Year Award, a subsection of the Hancock Prospecting 2019 Rower of the Year Awards. With over 15 years of volunteer experience at CRC, it’s not surprising that Mary’s contributions are being acknowledged on the national stage. This week we chatted to Mary about her time at Carrum, why she volunteers and why rowing is her passion. “As soon as I became involved in the club I started volunteering” says Mary. “I’ve mainly taken on the role of captain or assistant captain, but as everyone at CRC knows, more often that not you will take on far more than your prescribed jobs. It’s very much the pay it forward principle, at Carrum everyone tries to do their part and help out within their own time constraints and personal circumstances”. In addition to her role as Captain of Boats, Mary also coordinates the Learn to Row program as well as the rowing program at Frankston High School. This involves supporting beginner rowers in their transition to rowing on the water, providing appropriate equipment and technical support, coaching, coxing, organising entries for school regattas, organising and allocating boats for training and regattas, liaising with parents and guardians, transporting students to and from training and regattas, as well as the required administrative duties. If the list above wasn’t exhaustive enough, Mary also takes the lead when it comes to encouraging club values and the spirit contribution. “I think when you join a club everybody needs to volunteer to get things done. It’s so important to ingrain this principle in our junior members. Many of our juniors, and their families, are an integral part of our fundraising campaigns and in doing so are supporting the club to support their rowing.” Whilst volunteering can often involve many hours of hard work, running a regatta being a prime example, Mary wouldn’t change her role for the world. “I think many of our members regard CRC as a family club and we encourage all members to feel that they are a part of this community. What I really enjoy about the club is the terrific camaraderie and the mixing of all ages.” A medallist at the World Masters Games and multiple Australian and Victorian Masters Rowing Championships, as well as being a past winner of the esteemed Head of the Yarra boatrace, Mary manages to successfully balance her time in such a way that allows her continue rowing whilst also supporting the members of CRC. “I love rowing as a sport; I just love being out there and competing. I love physical activity and still getting out there at my age and competing to the best of my ability”. With CRC growing at a rate like never before, we consider ourselves incredibly fortunate to have such an experienced and dedicated volunteer in our community. We’re thrilled that she has been nominated for this award and, win or lose, couldn’t be prouder of our Captain. The Hancock Prospecting 2019 Rower of the Year Awards take place in Sydney on Nov 23rd. 9 Reasons Why Community Sport is Awesome 24 October 2019 - Jess Fischmann - CRC Social media manager There's no doubting that sport is an incredibly powerful tool for bringing people together. Beyond the breadth of research highlighting the powerful nature of sport, there's countless anecdotal evidence highlighting the benefits of sport in creating inclusive, healthy communities. For many, sport acts as the glue that binds them to their local community; by sharing a passion for being active and working towards a common goal, sport can bring people together to form lifelong friends and connections. At Carrum Rowing Club, we often find ourselves referring to each other as 'rowing family'. We asked the CRC members what they loved most about being involved in a community sporting club and used their responses to create our top nine reasons why community sport in awesome. 1. Community sport allows you to make connections in the community "I moved to the area five years ago but despite having close friendships and a busy work schedule, I increasingly found myself feeling lonely. Previously I'd lived in a complex in the inner city and had close contact with my neighbours on a regular basis". CRC member Despite technology allowing us to be more connected than ever, research has shown that people are feeling increasingly isolated from others. With ever accelerating lifestyles juggling family, work and commitments, it's easy to feel disconnected. Community sport provides an outlet for regular face to face time with others, social opportunities and developing new friendships in the local area. 2. Community sport is for everyone At CRC the youngest competitive member is 13 and the oldest is 76. Our athletes vary between having rowed at an elite level through to having just picked up an oar this year. Our technique, fitness and strength all vary, as do our goals for the next season. For some, it's about having fun and keeping fit, whilst for others, it's about having fun while being super competitive across different levels. However, what makes our community club special is that despite all these differences we welcome everyone, and support each other equally. Whether you have absolutely no idea how to row and just want to give it a try or whether you want to try and win a national title, or are somewhere in between, community sporting clubs can provide a space within which to thrive. 3. Community sport supports healthy lifestyles “The comradery of community level team sport encourages achievement at all levels, promoting physical health and self-esteem”. -CRC president Increasingly we are hearing about the risk factors involved with sedentary lifestyles. Community sport provides an ideal entry point for getting active, with a whole team of people to support you in your journey. Being part of a team means that you are more likely to experience higher levels of motivation, accountability and wellbeing as you take on your chosen sport. Regular participation can lead to increased fitness and health outcomes for participants, as well as higher levels of self-esteem. 4. Community sport supports mental health The National Survey of Mental Health and Wellbeing has suggested that around 45% of Australians will experience a mental health problem at some point in their lifetime. Regular exercise has been highlighted as a simple way to boost the release of endorphins and improve overall mental health and wellbeing. Sometimes something as simple as placing a blade in the water, or moving together as a crew in the boat, can be all it takes to take away to worries of the day. “The regular outdoor exercise and friendships that develop with likeminded people is hugely beneficial for my wellbeing. It assists me to be more resilient with all of life’s ups and downs and provides me with a second family.”-CRC member 5. Community sport builds stronger communities Wellbeing and connectedness to place increases when people are able to make meaningful links with others in their local community. Greater connections within community have been demonstrated to lead to better outcomes for community members, whether it be in the sphere of health, education or economic growth. “For me, rowing provides friendship, support and a community of like-minded people that I can depend on”. -CRC member 6. Community sport accommodates for family life For many parents, particularly those with young children, continued participation in sport can provide an array of challenges. Community sport provides the flexibility, support and encouragement that is required to continue to participate in sport whilst juggling the demands of family life. With multiple training options, supportive coaching staff and team members in a similar stage of life, community sport can provide the perfect avenue for continued participation. It also provides the ideal opportunity to model an active lifestyle and engage children in sport from a young age. “There’s absolutely no way I could have continued to row without the support of my teammates. They’ve encouraged me to keep going, babysat my children while I’ve raced and supported me when I was too sleep deprived to get to training.” -CRC member 7. Community sport provides leadership opportunities Community sporting clubs don’t run themselves, more often that not they rely on the countless hours contributed by volunteers. Members have the unique opportunity for leadership via taking on roles that may not be available in other avenues of life. This experience is often transferable to careers and potential job opportunities. Role can include team leaders, captaincy, club administration, financial management and social media/marketing. 8. Community sport provides the opportunity for travel Community sport can provide the opportunity to travel around your local area, state, country or even internationally. At CRC we’re regularly travelling around Victoria to compete in different regattas. We also head interstate at least once a year and will travel abroad to compete every four years. Our next adventure will take us to Tokyo for the World Masters Games in 2021. Travel gives us the opportunity to do what we love in a range of amazing places, meet new people and foster bonds with our clubmates whilst on the road. 9. Community sport helps you achieve your goals Whether your goals are big or small in magnitude, community sport can provide the opportunity to achieve them. With varying levels of participation and commitment on offer, athletes have the opportunity to pursue their goals in a supportive environment “Being a part of a community-based club has covered all areas for me when it comes to sport. The approachability and friendliness of the club is at the core-whilst having the option to take your training/competition to the level that you desire.” -CRC member So what are you waiting for? Get involved today! Find out more about Carrum Rowing Club’s learn to row program here. Dandenong Sports Awards 9 October 2019 - Angelique Everett - CRC President Welcome to the first edition of the CRC Blog. Tonight a few CRC members attended the City of Greater Dandenong Sports Awards. Carrum Rowing Club had finalists in two categories: Team of the Year - Women's Quad - Jacquie Deeble, Jess Fischmann, Angelique Everett and Erin Farquharson Athlete of the Year - Jess Fischmann After enjoying some delicious snacks from the Council and mingling with other amazing finalists we had the opportunity to listen to the keynote speech from Rebecca Cole, a professional WNBL basketball with the Southside Flyers - whan an inspiring story! Then came time for the awards... whilst we weren't awarded any of the major trophies, Carrum Rowing Club was acknowledged for the wonderful achievements by our members from season 2018/19. Events like this always help me appreciate the amazing community we have at CRC and it's wonderful to have some of our members be recognised alongside some amazing sporting talent from within the region. I've never been prouder to be President.