LOS
GATOS ROWING CLUB:Health
and Safety
The Club has a Safety Committee whose role it is to maintain and publish the safety standards of the Club and to monitor respect of these standards and training for all members.
Safety "Chain of
Command”
In the event of an emergency situation during a practice or at an event, the LGRC Safety Chain of Command to be followed is:
· Inform the nearest available Coach or LGRC adult member
·
Emergency Services (contact immediately by dialing 9-1-1 and stay on the line). If
9-1-1 is first called on a cell phone, send someone to a “landline” to repeat
the call (e.g., the boathouse phone)
· The Head Coach (send 2 people to notify). If unavailable,
· The Team Coach (send 2 people to notify). If unavailable,
· A Parent or Emergency Contact (request 2 people to notify)
· If possible, at least one person should stay with any injured individual. If this is not possible, then the injured individual should be helped to the safest position possible before anyone leaves to summon help.
· Inform the Park Ranger if any non-LGRC person is involved in an On Water incident or in any other injury accident…
All Junior Emergency Contact information and medical information provided by parents is on file in an accessible binder at the LGRC Boathouse. The LGRC Emergency Plan (also applicable in case of fire, earthquake etc.) is posted in the Boathouse.
General Health Guidelines
It is important that junior rowers eat balanced meals as part of their general health and fitness regimen. This is particularly important before, during and after competition.
The following are guidelines suggested for rowers and their parents:
A few hours before competition, rowers should eat a small meal that is a balanced combination of carbohydrates, protein and fat. The food will have time to be digested and absorbed before (rather than during) competition. If energy levels start to drop before competing, a nutrition bar (e.g., Balance Bar) could be eaten. The bars generally have the right balance of nutrients – carbohydrates for quick energy, plus fat and protein to ensure that the nutrients stay in the body for endurance. Proper hydration is extremely important.
Goals of this meal are to:
· Ward off hunger and weakness during the event
· Assure stomach is nearly empty during the event
· Guarantee optimal hydration, and minimize stomach distress
In all cases:
· Avoid gas-forming foods, greasy foods, highly seasoned or spicy foods, and eating too much
· Avoid experimental, new, or drastic changes in diet shortly before competition
· Take plenty of fluids, ideally avoiding highly carbonated and/or caffeinated drinks
Realize that no one food, or class of food, works for everybody; listen to your body
q Eating During Competition
To compete effectively, rowers will need to replenish their fluids and reserves of energy during a competition, particularly if an event lasts more than 3-4 hours. As with the pre-event meal, emphasis should be on intake of carbohydrates, protein and fat (e.g., Balance Bar or peanut butter/jelly sandwich).
q Eating After Competition
Goals of this meal are to:
· Replace lost nutrients following vigorous exercise, notably water, glycogen, and salts (eg: sodium, potassium, etc.)
· Replace any body weight lost
· Realize that the total replacement of glycogen and water may take up to 2 days in some athletes
· Maximize short-term glycogen replacement by consuming a beverage or food high in carbohydrate as soon as possible after the event (50-100 grams of carbohydrate)
· Repeat every 2 hours for the next 4-6 hours of recovery
Training
The LGRC Junior Rowing program is a physically demanding program. Participants should be cognizant of their physical limitations and use common sense in avoiding risk of injury. Athletes must be aware that there is a distinct difference between the normal soreness in joints and muscles attributable to the rigors of training, and either dull or sharp pains which may be characteristic of potentially serious injuries. Any injury or suspected injury sustained in training, no matter how minor, must be reported to the coach.
Rowing Specific Health Questions
q Blisters
Blisters are common in rowing. They can happen to any rower, not just to novices. The main thing to remember is not to pop a blister! The serum inside a blister provides a sterile environment for the layers of skin to heal. However, if a blister rips, an effective remedy involves wet teabags. As soon as possible, soak a couple of teabags in hot water for three or four minutes. Remove the bags and hold them in your hands over the blisters. Although it will probably sting at first, the tea acts as an anesthetic and hardener. Don’t wash or wipe the hands afterwards (any staining that occurs will wash off eventually). Keep the blister uncovered – no tape or band-aids. If an infection occurs (e.g., milky white pus or red streaks around the blister), it’s important to seek medical attention.
q Aches and Pains
It isn’t uncommon for rowers (especially novices) to experience lower back pain. This is usually due to limited back flexibility. The back strength and flexibility required for rowing are developed in a number of ways at practice - erg training, stretching and appropriate weight training. Continued or excessive pain should be discussed with the coach and, if necessary, medical attention sought.
Running is a component of the rowers’ training. Some rowers may develop shin splints, i.e., pain on the inside of the shin (tibia). The pain typically is experienced at the start of a run, dissipates during the run and then returns the following morning. Any pain should be discussed with the coach. Immediate rest from running may be called for and/or non-impact cross training on a stationary bike. Exercises can be done to stretch and strengthen the calf muscles. Well-fitting running shoes are a necessity.
q Boathouse Hygiene
There is no running water at the boathouse for cleanup. Therefore, it’s important for rowers to use the antibacterial hand sanitizers provided to help keep germs at bay. Ergs should be wiped down at the end of a workout with towels and disinfectant spray. An ounce of prevention goes a long way to helping keep everyone healthy.
General Safety Guidelines
The safety of junior rowers at practice, and at competitive events, is the number one priority of the LGRC coaches. Adhering to a few simple guidelines will help ensure that risks of accidents are minimized and athletes and teams can develop their skills in the safest possible environment.
The guidelines included in this handbook are necessarily high-level summary guidelines only. Greater detail relating to specific situations can be found in the safety booklet provided to each coach and to each junior rower at the start of each season and available for download from the LGRC website at www.lgrc.org.
Safety Training
All junior rowers and coxswains will be required to attend a safety briefing by the coaches at the start of the season and participate in periodic update briefings at the boathouse.
On The Water Safety Guidelines
q Supervision while on the Water
· Junior rowers may not leave the dock without a supervising coach in a launch.
q Emergency Flotation Devices
· Launches carry life jackets. Rowing shells and oars are not approved Personal Flotation Devices, but can of course be used in an emergency!
q Distress Signals
· Each coxswain is equipped with a whistle.
q Stay with the Boat
· A rower in the water should never leave the floating boat unless confronted with a worse life-threatening situation – e.g. being in the path of other water craft.
q Rower Overboard
· The crew will back the boat to the person in the water.
· The coxswain should get hold of the person or let him/her grasp a rigger. Another rower may be required to enter the water to assist with first aid.
·
Do not attempt to bring the
person aboard if the launch is near.
q Shell Broken or Sinking
· The crew will remain in a group until they are at shore or at the rescue boat.
· Distribute weight evenly on the hull, encourage one another, share flotation.
· Crews should account for all crewmembers; keep numbering off.
· No one should attempt to swim to shore. Await the arrival of the rescue launch.
q Other
· All rowers, including coxswains, must pass the approved swim test before rowing
· Use Sunscreen
Driving to and from the Boathouse
Athletes and their parents are expected to drive with extreme caution on or around the boathouse premises. Unattended vehicles should be locked.
Access to the Facility and Equipment
Junior rowers may not come to the boathouse
during unauthorized or non-practice hours without the prior approval of a coach
or the Club’s Executive Director.
Junior rowers are not permitted to handle boathouse equipment at any time
without the supervision of a coach.
Drugs and Alcohol
LGRC will enforce a “zero tolerance” policy for possession or use of alcohol or illegal drugs. Any suspicions involving their use on the club premises or during club events will be investigated and any violations will result in disciplinary action up to and including disbarment from the Club. Medication prescribed by a physician must be in the dispensed container with proper label and dose information. Parents must inform the coaches of any and all prescribed medications being used by their junior rower.
Pre-existing Medical Conditions
Rowing can be safely pursued despite a wide range of medical conditions. The Team Coach must be fully informed of any significant medical condition or injury that could impact the safety of the participant. Certain situations may require that the coach inform the coxswains so practices and events can be conducted safely. Common examples include asthma requiring self-administration of a prescribed inhaler, and bee sensitivity requiring self-administration of a prescribed epi-pen. LGRC respects and protects the privacy of personal medical information. Any medical, safety, or privacy concerns should be discussed with the Team Coach. If you are uncomfortable discussing any matter with the Team Coach, you may discuss them with the Executive Director.