athlete resources

Ottawa Rowing Club



Rowers who require financial assistance to participate in ORC rowing activities are encouraged to apply to the ORC’s athlete fund. Submissions must include a brief description (500 words) of what type of assistance they require and what the circumstances are around their financial need. Anyone interested in applying for financial support can do so by emailing the Vice President of Competition with their note attached. Follow the ORC Newsletter for Dealine dates. 

Eligibility requirements for financial aid are as follows:

• for Junior athletes, enrolment in Jumpstart.
• for university aged athletes, enrolment in OSAP.
for Senior, Club, and Masters athletes, enrolment in Ontario Works or similar program.



General Info


USRowing – Hydrate Like a Pro with Liz Fusco

“Hydration plays an important factor in both athletic performance and recovery, but few athletes really understand its role and how to Hydrate Like a Pro. In this webinar, USRowing’s national team dietitian and nutritionist, Liz Fusco MS, RDN, will discuss the health and performance functions of water in the body, factors that impact sweat rate, signs and symptoms of dehydration and overhydration, as well as simple strategies to optimize hydration status. As summer nears, this is a perfect time to establish best practices for yourself or your team!”

Mental Health
If you are experiencing an emergency, call 911 or visit a hospital emergency room. If you are experiencing a non-emergency crisis, please read through the resources provided below.

Sport Specific Mental Health Resources:

    1. Canadian Centre for Mental Health and Sport

“The CCMHS is a registered charity supporting the mental health and performance of competitive and high-performance athletes, coaches, performing artists, and support staff. The CCMHS is the first Centre in Canada to offer collaborative sport | performance-focused mental health care services designed to help individuals achieve their performance goals while preserving their well-being. The CCMHS rests on 3 pillars of success: Integrated Care, Research, and Education & Outreach.”

Mental Health Skill Building:

    1. BounceBack

“BounceBack® is a free skill-building program managed by the Canadian Mental Health Association (CMHA). It is designed to help adults and youth 15+ manage low mood, mild to moderate depression and anxiety, stress or worry. Delivered over the phone with a coach and through online videos, you will get access to tools that will support you on your path to mental wellness.”

    1. How to Talk about your Mental Health

“Talking about mental health can be hard for some people. Learn about safe ways to talk about your own mental health or illness and how to support others sharing their challenges with you.”

Mental Health Talks:

    1. Athletes and Mental Health. It’s an issue. – World Rowing

World Rowing invites New Zealand rowers Eve Macfarlane and Zoe McBride to talk about their journeys with mental health and start an open conversation about it. 

Part 1. Athletes and mental health. It’s an issue.

Part 2. Athletes and mental health. Seeking help.

Part 3. Athletes and mental health. Ways out.

Part 4. Athletes and mental health. Upholding positive mental health.

Part 5. Athletes and mental health. Spreading the word.

The information provided below is copied from the Canadian Mental Health Association Ottawa website. 

Distress and Crisis Lines:

The Distress Centre answers calls 24/7, with crisis line specialists providing confidential, bilingual support. Callers can reach the Centre at 613-238-3311. You can now text and chat with the Distress Centre between 10:00 a.m. and 11:00 p.m., 7 days a week — text 343-306-5550 or chat 

The Mental Health Crisis Line is bilingual and answers calls for people ages 16 or older 24 hours a day, seven days a week. Callers can reach the line at 613-722-6914.

Tel-Aide Outaouais offers French-language mental health telephone support from 8 a.m. to midnight every day. Ottawa residents can call 613-741-6433 and Gatineau residents can contact 819-775-3223.

Kids Help Phone (1-800-668-6868) provides confidential phone and web counselling for children ages 20 and under, 24/7.

Youth Services Bureau (YSB) provides youth and family counselling, crisis support, a 24/7 crisis line at 613-260-2360, walk-in counselling and an online crisis chat service for youth at

Ottawa Rape Crisis Centre: The ORCC supports and empowers trans and cis women, trans men, two-spirit, gender-fluid, and non-binary survivors. The crisis line provides service 7 days a week to survivors of sexual violence, supporters, family and friends of survivors. Accompaniment can be arranged through the Crisis Line to hospital and police. Reach someone now by calling 613-562-2333.

Fem-Aide (Violence envers les femmes) Fem’aide est disponible 24/7 : 1-877-336-2433.

Good2Talk: for post-secondary students, available 24/7: 1-866-925-5454.

Centre des services communautaires/Vanier Community Service Centre, Crisis counselling: 613-744-2892 ext. 0

The Ottawa Pastoral Counselling Centre Telephone Counselling: 613-235-2516 x 0

Crisis Text Line is powered by the Kids Help Phone. It’s open to adults who would rather text someone about their crisis. Crisis Text Line provides access to free, 24/7 support and information via the medium people already use and trust: text.

The National Overdose Response Service (NORS) is a national phone-based overdose prevention service to support Canadians and countless Indigenous communities. The service works by calling 1-888-688-NORS (6677). A caller is then connected to a virtual overdose supervisor who will monitor them for 15-30 min after they use. During the call, if there is a concern of overdose, such as the client becoming non-responsive, the supervisor will connect with local 911 dispatch services.

Counselling Connect:

Counselling Connect provides free access to a same-day or next-day phone or video counselling session.

This service is for children, youth, adults and families in Ottawa and the surrounding area. There is no waiting list.

Information lines:

    1. Call 2-1-1 for information on the full range of community, social, government and health services and programs available in Ottawa and how to access those services.
    2. ConnexOntario

Problem Gambling helpline: 1-888-230-3505 – 

Addictions helpline: 1-800-565-8603 –

Mental Health helpline: 1-866-531-2600 –

Referrals and system navigation:

AccessMHA: Are you looking for support for your mental health or substance use/addiction? Navigating the complex and sometimes confusing healthcare system can be challenging. Our friends at AccessMHA can help. Visit for free mental health and/or substance use/addiction support, services, and care.

Mental Health Community Support Services (MHCSS): If you are seeking services from CMHA Ottawa or one of our partner agencies, please download the Mental Health Community Support Services (MHCSS) referral form for intensive case management by clicking this link: Eligibility Referral Form – MHCSS


Team USA – Athlete Plates (applies to all athletes)

Find “Athlete Plates” halfway down the page for ideas on plate (food) proportions depending on the intensity of the workouts that day.

GB Rowing – Nutrition Guide for High Performance Rowers

“For rowers at any level fuelling your body correctly is as fundamental as putting the right fuel in your car. There is no shortcut to eating well and turning to supplements as a quick fix is certainly not the answer. ‘Food first’ should be your approach and a well-organised rower should be able to plan to fuel optimally from food alone.”

All About Rowing: Nutrition Workshop by Katherine Bélisle

Nutrition Workshop Handout

Nutrition Workshop Handout (For Juniors)

Nutritionists in Ottawa:

Deborah Sloan

Nutritionist Deborah Sloan’s Resources webpage 



Dock Talk hosted by Zak Lewis

“Former rower turned coach Zak Lewis keeps the rowing world connected and engaged as he interviews members of the rowing community to share their stories, opinions, and insights to keep viewers entertained and inspired.”

Rowing in Color hosted by Denise Aquino and Patricia Destine

Found on Spotify and iTunes

“Founded in January 2020, the Rowing in Color podcast amplifies what it’s like to navigate the topic of race within the white-dominated sport of rowing. The podcast includes a mix of interviews, special co-hosts, and tag-team shows from hosts and founders, Denise Aquino and Patricia Destine.

Behind the microphones are rowers, coxswains, coaches, and referees of color within the sport of rowing; some have decades of experience, and some have just started this year.”


The mental strength of a rower – World Rowing

“Mental strength for a rower is… World Rowing asks the question of athletes, coaches and officials in the sport of rowing. There’s some real gems like, ‘prepare the mind and the body will follow’ and from World Rowing’s President Jean-Christophe Rolland who says that mental strength makes the difference.”

Concussion Prevention and Treatment – Concussion Safety

CAO – Concussion – Rowan’s Law

A concussion toolkit to help you be prepared, suspect, and/or manage concussions. These modules are created for coaches but can be applicable to anyone.

heat Stroke Versus heat Exhaustion
Air Pollution and Sport Safety

Air Pollution and Sport Safety

Lightweight Specific Resources


Online Text
The Lightweight Rowing Journey: Featuring Lucy Coleman – Rowing Australia

Rowing Australia interviews Olympic lightweight rower Lucy Coleman

Dock Talk: Episode 8 with Patricia Obee

“On Episode 8 of Dock Talk, Zak is joined by Patricia Obee. Patricia rowed in the 2012 and 2016 Olympic Games capturing a silver medal in the lightweight women’s 2x in Rio De Janerio, Brasil. She joins the show to discuss her quick rise to rowing success and how her career on the water helped shape her profession in clinical counselling post retirement from rowing.”

00:29:40 – Patricia discusses her experiences regarding being a lightweight athlete 

(Trigger warning: discussions around disordered eating)

Steady State: S2E12 LIZ Fusco, Dir. of Sports Nutrition at USRowing

“As the Director of Sports Nutrition for USRowing, and in her own private practice, Liz Fusco helps Olympians, Paralympians, high performance athletes, recreationally active clients, and young athletes establish healthy relationships with food and  improve energy levels.  

Liz is also a sports dietitian for the US Olympic and Paralympic Committee and the Oklahoma City High Performance Center. She makes evidence-based nutrition strategies approachable, and in this chat she helps us better understand some of the nutrition choices we all make.”

00:00:00 – intro

00:02:20 – LTWT, coxswain weight, Jr LTWT

00:13:31 – Liz’s education and research that led her to USRowing

00:21:00 – Building a robust sports nutrition portal

00:24:35 – Wellness Wednesdays

00:26:00 – Regatta day: keep it simple & familiar

00:28:35 – Carbo loading, Athlete Plates, and nutrition that supports your training plan

00:32:45 – Concerns about intermittent fasting for masters rowers

00:40:00 – Diet fads, our relationship with food, working with a registered dietician

00:44:25 – Tips for athletes on a budget and/or in a food dessert

00:51:00 – Liz’s signature dish: grain-based garden bowl

00:54:25 – Coffee before, during, and after a row?

00:58:30 – SSN announcements

(Trigger warning: discussions around disordered eating)

Girl on the River: S2E6 Wendy Martinson, OBE, lead nutritionist for the GB Rowing Team

“In all the excitement of the Tokyo Olympics, it’s easy to forget about the team supporting the athletes. Behind every medal and record and personal best, there’s a huge network of people making sure the athlete performs at their best. Which is why I was so delighted to talk to this week’s guest – Wendy Martinson, OBE – who is the lead nutritionist for the GB Rowing Team. 

Having started her career in the NHS, Wendy soon moved into sports nutrition and has worked with athletes across a number of disciplines including gymnastics, hockey and ballet. At the time of recording, Wendy is out in Tokyo with the rowing team, where she has to make sure each athlete is properly fueled for each race.”

00:12:15 to 00:16:15 – Lightweight athletes

The Drive E2 – Lightweight Nutrition – Rowing Australia

“Hear from the staff and athletes of the National Training Centres about the importance of good nutrition as a lightweight rower.”

The Drive – Bronwen Lundy’s Top Five Tips for Lightweight Nutrition – Rowing Australia

“Rowing Australia Senior Nutritionist, Bronwen Lundy, shares her top five tips for Lightweight rowing nutrition.”