SUNSHINE COAST INDOOR ROWING CLUB

Editor: Beverley McCuaig

mmbmccuaig@optusnet.com.au

www.scirc.com.au

TRAINING DAYS at Alex Surf Club

The Training Days will now start at 3.45pm. Rob Cossalter, the Indoor Rowing Club coach will be doing

stretching and strengthening exercises with us before the

rowing starts. If you have a yoga mat bring that along or a towel will

be fine. These days are held in the Training Room upstairs at the southern end

of the Alex Surf Club.

Coach, Rob Cossalter does some great work with new rowers and the more

experienced. The Training Days are free for members.

For those who are not members, the first day is free, then the

charge is $5 per visit. Sunday 22nd March Sunday 26th April Sunday 31st May

PLEASE NOTE on Sunday 22nd

March we will have to start the Training Day at 2.15 pm, as Alex

has a function in the Training Room from about 4 pm.

RAFFLES There will be a raffle on the Saturday and the Sunday at the QLD

Indoor Rowing Championships to raise much needed funds to cover the huge insurance costs to run the Championships and the Indoor Rowing Training

Days.

Our brilliant Raffle Ladies, Cecily and Val, need lots of donations of prizes to make the raffles a success. Please bring some donations to the Training Days

or let Cecily or Val know, if you are bringing prizes to the Championships.

THE AGM WILL BE HELD Sunday.

31stMAY before the

Training Day.

Committee Members 2015

Eight concept2 model D rowing machines will be available for sale from the 2015 QLD Indoor Rowing Championships.

At this stage concept2 is not sure, if they will be reconditioned machines, thus quite a reasonable price or brand new machines.

The price of the new machines is not available at this stage. There will probably be a price rise.

Three members/ supporters have already ordered machines. Please let Wendy know, if you want to order a machine.

The price will be available soon.

The 2015 QLD Indoor Rowing Championships

will be held on Saturday, 20th and Sunday, the 21st June. The venue will be Kawana Waters State

College at Bokarina

on the Sunshine Coast.

The College is opposite Lake Kawana, which is used for lots of Dragon Boat,

Kayaking, Rowing and Outrigger regattas. It is also the venue for Open Water Swims

and Triathlons. The Kawana Aquatic Centre is next door to the College. It is only a few minutes’

walk to the magnificent beaches of Bokarina and Wurtulla.

This area is a magic part of the Sunshine Coast and QLD.

BRISBANE INDOOR ROWING CHAMPIONSHIPS…. Will be held on Saturday, May 2nd starting at 2.pm At urban rowing, 365 Montague, West End, Brisbane. Junior Age Group categories starting from … Under 13,14,15,16,17 and Under 18. Grouped Age categories from 19 – 24years, 24 – 34 years and so on to the 80+category. We will have Male and Female and Lightweight categories. Entry is $20. per event for Open and $15. For Junior and Seniors. Distances will be 2000m,1000m, 500m, 365m and a 365m 5 person relay. The timing will fit well in-between the Boys and Girls Rowing Season, the Masters Sprint season and the Elite Rowers will be off-season and looking for reason to stay fit.

Register your interest by emailing cox@urbanrowing.com.au

or calling 07-3846 5386

Paul Guest smashes and crashes world record by Rowing Australia | Mar 11, 2015 | Latest News |

On 1 March 2015, approximately 2500 people came together from 34 countries at the

CRASH-B World Indoor Rowing Championships in Boston, USA.

Three Australians were present at the event, with three time Olympian and Masters rower,

Paul Guest, leading the ergo charge breaking the former World Record for the 75-79 year age

category by six seconds.

The 76-year-old Victorian represented Australia in rowing at three Olympic Games (Rome –

1960, Tokyo – 1964 and Mexico – 1968) while he also competed in the first World Rowing

Championships in Lucerne in 1962 and again in 1966 and 1970. He was a Commonwealth

Games Gold Medallist in 1962

Awarded the Order of Australia Medal in 2013 for his services to the community and to the

sport of rowing, the now retired Family Court judge and Queens Counsel, focusses his energy

on Masters rowing and raising funds for the Lasallian Foundation, an organisation that

supports educational development programs for the poorest of the poor children in the Asia

Pacific region.

“Once I left the elite side of rowing, I turned my focus to my legal career and took up running

marathons and long distance swimming. I only returned to rowing in 1995 when I took up the

Masters side of the sport.

“I rowed at the 2009 World Masters Rowing Regatta and after not winning any gold medals (3

silver), I decided I would have a go at the Australian Indoor Rowing Championships later that

year, where I won gold and was then sponsored by Concept 2 to go to the 2010 Crash B’s. I

was competing in the 70-year-olds category. I loved the blood and guts involved and walked

away with a win at the event and then broke the world record.”

The President of Banks Rowing Club and inducted into the Rowing Victoria Hall of Fame,

Guest has had his fair share of battles having survived the 2008 Mumbai terror attacks; in

2011 Guest had a hip replacement, broke his collar bone and underwent an operation for

the removal of Level 4 Melanoma (where he was informed his life expectancy was limited).

“In August of 2011, I climbed onto my ergo at home and commenced a diary, “My journey to

break the world record when I turn 75 (which happened in 2014) and win the Crash B’s in

2015. With the event being held in February and my birthday being in March, I had to train

an extra year, but I carried out the faith”.

“At the event this year I was up against an Italian rower who, as a matter of interest, I

competed against at the 1962 World Rowing Championships and who was the European

record holder in the 75-79 year division. Although he came out quickly in the early stage of

our race, we rowed stroke for stroke and ultimately I proved to be stronger at the finish”.

“The journey since 2011 has been tough and an unrelenting one. When I won the event and

broke the record, I came straight home. Mission accomplished.”

Guest’s journey to compete at the Crash B’s has not just been about himself, despite all his

battles and being recently diagnosed with an incurable degenerative disease. His drive has

not only been towards reaching his personal goal but also about raising much needed funds

for a cause he truly believes in as a Board member and Director of the Lasallian

Foundation.

“I believe in creating positive change through education. The money I have been raising,

I’ve just over $7000 left to raise before I hit my target of $60,000, will go towards building a

multi-purpose community hall, part of a new educational Lasallian secondary school in

DakMil, a small town located in the Dak Nong Province in the Central Highlands region of

Vietnam.

“Tribal communities in the Central Highlands have very limited access to health care,

education and employment, so sport can play a significant role in improving their quality of

life by creating a sense of teamwork while forging friendships. I believe every child deserves

an education and a chance to be active and healthy,” explained Guest

PAUL GUEST CONTINUED……

Many thanks to Wade Ruffin

from Urban Rowing in Brisbane for this information about

Paul Guest.

THANK YOU THANK YOU This week I became an honorary member of the Sunshine Coast Indoor Rowing Club and was presented with a beautiful shirt. I am not a rower or a very good swimmer but join in the keep fit programs and encourage the other members. My role is to produce a little Newsletter for the rowing and swimming club, with the help of my husband and Wendy Coghill, something I feel privileged to be able to do. With the wonders of the computer age we hopefully construct an informative and fun little letter each month. I think I have been producing Newsletters for well over 35 years for various clubs and work places….. doing all the writing and sketches by hand before the days of computers. Now, of course, with ‘cut and paste’ and the beautiful ‘format’ button, I can look very clever. Please continue to send me any interesting or fun items you would like to be included. Many thanks for the smart looking club shirt. Beverley McCuaig

INDOOR ROWER

Damper setting on 4/5 Press Menu. Select Workout. Single Time. Change to 10 minutes. Press tick. Strap in feet (loosely) Start rowing - drive off feet – swing back – pull handle to midriff – start recovery by shooting arms as far as possible under performance monitor. Exhale on stroke – inhale on recovery Row at 20 spm for 2 minutes Row at 22 for 4 minutes Row at 24 for 3 minutes Row at 26 for one minute When finished, press Menu – More Options – Memory Your workout is the top time. Press magnifying glass. Record your distance. Remember – It is not the number of strokes; it is the value of the stroke that counts.

INDOOR ROWING – DRAG FACTOR The indoor rower operates by pulling against the volume of air feeding through the casing to the fly wheel. This wheel has 30 blades. When rotating, it picks up fluff from the area, which gathers in the corners of the blades. As it accumulates, it slows the flywheel and as a consequence, affects the drag factor. The mesh covering the fly wheel prevents fluff from flying around. If you look carefully, you can see fluff gathering on the mesh. About once a month, the casing is taken off and the fly wheel and mesh are cleaned. Were we not to do this, eventually the drag factor would be so low there would be little tension on the chain. It is interesting to note that regardless of an individual’s size or strength, most people, male or female have similar drag factors. There is a lever attached to the casing. If you stand facing it and move the lever up and down, you will see how the gaps change. The more open, the higher the drag factor, because more air is entering. The less air, the lighter the drag factor.

Thank you Peter Neill for these brilliant rowing tips. Peter and his wife Elva from Canberra

are valued members of the Sunshine Coast Indoor Rowing Club.