Well, the story of our January camp has almost reached its conclusion, only for another exciting chapter to be written in Penrith next week. Training has eased slightly and we are counting the sessions down into single figures. This last week, we’ve been quiet due to our training – whatever spare time we’ve had has been devoted to sleeping or getting a massage! Former Auslightychick Shaz was up here, indulging us when we needed it most. Also up here repairing our bodies last week was Susan Everitt – the Australian Rowing Team physiotherapist for the past two years. We’ve had a lot of people visiting us up the mountain this year – SASI doctor Peter Barnes, as previously mentioned SASI Biomechanist Alec, SASI Head Sports Scientist Pete Bourden and soon to join us for the winding up of the camp will be SASI psychologist Steve Bannon. The visits have been great to help us feel less isolated up here, and come to think of it, to give Adrian someone other than us to hang out with!

Our topics of conversation and language in general have degenerated, as quite oft the case on rowing camps, so much so that we make Adrian blush! We do however try to expand our knowledge over breakfast each morning when we all combine to complete the quizzes in the mountains of newspapers that we accumulate each day. Bet you didn’t know that the F-111 aircraft is referred to as a ‘pig.’ Or that the two most common plastic surgery procedures for men are liposuction and rhinoplasty. Or that Martina Natratilova has won 340 career titles in her life!

We have been doing the occasional training session with the boys from the SASI squad on the water, and the occasional cross-training session with the rest of the SASI squad. The other day we did an undulating bike ride with the SASI kids – they could be quick on the downhill but uphill proved to be another kettle of fish. The most hilarious sight of the day was not tiny lightweight Jess on Adrian’s coaching bike (still set for Adrian’s height), but was the sight of 105kg Greg Taylor drafting behind the gazelle like Sal C for about 60minutes during the ride! I wonder just how much benefit he was actually getting? The Auslightychicks also enjoyed a pub dinner with the whole SASI squad, which was just lovely and just a bit of a contrast from the argy bargy of previous years. Shaz would remember the ‘Lolly incident’ in 2001 when the boys of SASI stole her ‘swear jar’ full of lollies, ate some then sprinkled the rest around the girls’ bus to attract the ants! But this year it’s all good.


Just as we are about to leave this place, we realise we have not told you much about Falls Creek and surrounds at all (besides the giant nipple). We row, not on a creek as you may be picturing, but on Rocky Valley Lake at an elevation of 1600m above sea level– just short of the Silvaplanasee where we train in Switzerland. Mount McKay or Mick McKay as we call it, is another 200m or so above sea level and, as some of girls have found out, it takes a long time to scale to the heights of Mick. Mt Bogong or to us “Mt Bogan” is the biggest peak around here, just short of 2000m, but we have thus far avoided this particular Bogan. The rest is mostly just bush of the Alpine National Park, meaning that we are somewhat of a captive audience when we are training at Falls Creek.

We’ll try to keep you in touch with the racing as it happens next week (23rd-25th January) but this will be the basic format; Day 1 AM – Heats in 1x, PM – Semis in 1x. Day 2 AM – Finals in 1x, PM – Heats in 2x. Day 3 AM – Finals in 2x. If we cannot manage to get results online before Monday, the rowing Australia website may do (www.rowingaustralia.com.au).2


It’s better to die on your feet than live on your knees. DOLORES IBÁRRURI


Rowing is a physically intense sport that demands dedication and specialized training to succeed at the highest levels. If followed, these three tips can help an athlete develop the ability required to win a championship title. Physical training, a proper diet, and maintaining a balanced, healthy social life are crucial to success.


Physical Training

Rowing is a full-body exercise that requires strength and stamina. Using an indoor rowing machine is one of the best ways to train for a competition. This machine directly develops the muscles used in a rowing competition, including the abs, legs, shoulders, and core. The rowing machine is designed to simulate the resistance faced while rowing in the water, and depending on the intensity, rowing develops aerobic and anaerobic ability. Low-intensity to moderate-intensity rowing followed for a continuous period of time develops aerobic ability, while high-intensity rowing executed in short bursts develops anaerobic ability. As both aerobic and anaerobic ability are required, it’s best to follow a varied training plan that includes low-intensity rowing at a slow pace for 30 minutes or more, as well as high-intensity rowing where one gives maximal effort for a short period of time, for example, 30 seconds up to two or three minutes.



An athlete must properly feed his body prior to training in order to ensure an efficient workout. Before working out, it’s recommended to eat a small, high-carb, low-fat meal to prevent fatigue and ensure a high-quality workout. After the workout is complete, it’s recommended to eat a small, low-fat meal within thirty minutes that contains at least 15 to 20 grams of protein. It’s best to eat within thirty minutes after working out, as this is the best time for the body to absorb carbohydrates to replenish muscles after exercising. An intense workout also causes one to sweat, so it’s recommended to drink one to two cups of water after working out to prevent dehydration and replace lost water weight.


Maintain Healthy Relationships

One of the more overlooked aspects of training is maintaining healthy relationships with your boyfriend and a significant others. Many times an athlete may feel like slacking off during a workout or skipping the workout entirely, however, having a strong support network provides motivation that can help an athlete push himself to complete his training. Having healthy relationships also helps to reduce stress and anxiety, which leaves more mental energy to focus on training. Working out with a significant other is a great way to increase motivation and avoid missing workouts. The sense of camaraderie that one develops from working out with a partner makes it easier to head to the gym or hit the track during a stressful day, and exercising releases endorphins and increases dopamine levels, which makes it easier to keep up with a workout routine. Maintaining a strong relationship with a significant other can be the key factor between being a contender or a championship-quality athlete.




Yes, it needs to be taken us a while but we desired to wait until it was official…(drum roll) the lightychicks for 2006 are Margs Houston and Amber Halliday in the double and Jess Huston and Alice McNamara within the U23 double!!! Ummm, even though some guest book contributors are already on your ball and have announced it themselves!
But this year, the selections were pretty simple in the lighty chick category.
In which ended up being perhaps one of the smallest fields ever contesting selection, the senior B’s (U23) were mixed in with the Senior A’s (open), with racing beginning in single sculls. The eventual winner of a given One last was Amber with Margs close behind. In 3rd was Alison Withers, 4th was Alice, 5th Miranda Bennett and 6th was Elsa O’Hanlon. Jess took out the B final. Age categories were taken into account having the double combinations with Amber and Margs paired, Alison and Miranda, Alice and Elsa, with Jess and Yasmin Burraston are found in the hunt. Amber and Margs won by the significant 10 seconds beginning with the rest of the field locked in a detailed battle for the minor places.
The upshot in this result was that Amber and Margs were selected there then and promptly sent home! The U23’s kept racing and Jess Huston worked her way directly into Australian team back with her crew mate of previous years, Alice Mac. So, in general, our category was quite boring; no constant racing, no close calls, no appeals, no controversy.
Ho hum, what things to write about…? Well, there is always some exciting news regarding the Adelaide based A lighty double and that’s the announcement that the A heavy double of Brooke Pratley and Liz Kell will be utilizing the lighties under Adrian David in Adelaide! But this little squad of doubles will certainly be touring a lttle bit differently onto the main squad. Instead of attending World Cup I in Poznan and World Cup II in Munich, coming home then returning to this world Championships in Eton, they’ll race at World Cup III in Lucerne, remain there for four weeks, join the team in Varasee then travel along with them to Eton.
Another update will follow soon.