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2019-2020Rowing at a Higher Level
Cherry Creek Reservoir MarinaPO Box 4442
Greenwood Village, CO 80155-4442
Join us on Facebook at:Friends of Mile High Rowing and Alumni
TABLE OF CONTENTS
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MHRC Head Coaches and Board
Coaches/Board………………………………………….….......... 3Important Dates………………………………………...………….. 4Race Calendar…………………………………...…………………… 6Get Involved…………………………………………………………… 7Communication……………………………………………………… 7Courtesy and Conduct……………………………………………. 7Practices…………………………………………………………… 8-9Regattas…………………………….……........................... 8 &10Rowing Overview……………………….……………………..…… 12Jr. Rowing Q&A………………………………………………… 14Helpful Links…………………………………………..……..……… 19
AbsencesAn athlete should not come to practice if they are too ill to row. In the case of illness, parent/guardian notification at [email protected] may excuse an absence or injury. If the athlete is the one to send this email, a parent/guardian must be cc’d on the email. Known absences such as family vacations and other standing commitments should be sent to [email protected] at least two weeks prior to the absence to be considered excused. Three unexcused absences will be grounds for dismissal from the team or suspension from regattas. Notification of an absence does not guarantee that the absence will be excused.If a rower’s absence is not due to illness that athlete is expected to do daily training.
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Head Coach Grace Malacrida (Level III) [email protected]
Medical information regarding your athlete is vital to the coaches! Changes to your athlete’s conditions, medication must immediately be reported to the Head Coach
Assistant Head Coaches Ann Strobridge (Level II) Elizabeth Moore (Level II)
Head Learn to Row Coach Lisa Dirth (Level II)
Coaches Cass Bruins Anthony Malacrida (Level II) Rachel Junge Davis Varcoe Rodrigo Banegas (Level II in progress)
Levels Refer to USRowing Coaching Certifications
2019-2020 MHRC Board
Executive Committee Mike Sawyer, President [email protected] Conn Flanigan, Vice President vice [email protected] Diana Mead, Treasurer [email protected] Jena Tallon, Secretary [email protected]
Coach Grace Malacrida (Non Voting) [email protected] Erik Steinberg, (Membership) [email protected] Katharine Pickering/ Robyn Martichuski (Regattas) [email protected] Sharon Thomas (Fund-Raising ) [email protected] VACANT ( PR/Website) [email protected] Scott Milne (Maintenance) [email protected] Marni Kellish (Volunteers-Gear) [email protected]
IMPORTANT DATES: 2019-2020We realize that at times, there will be unavoidable academic conflicts. Please check your schedules at the beginning of the season and notify coaches via the absence email ([email protected]) if you
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anticipate any issues. Some dates (please note these are what were found on line and are possibly subject to change) to keep in mind:
SAT Test Dates 2019-2020
August 24, 2019 *October 5, 2019 (RACE)November 2, 2019 (RACE)December 7, 2019 *March 7, 2020 *May 2, 2020 (RACE)June 6, 2020
Good dates to test that do not interfere with races
2020 AP Test Dates as found on line
2020 AP Exam scheduleMonday,
May 4, 2020United States Government and Politics Physics C: Mechanics
Physics C:
Electricity and
Magnetism
Tuesday,
May 5, 2020
Calculus AB
Calculus BC
German Language and Culture
Human Geography
Wednesday,
May 6, 2020English Literature and Composition
European History
Physics 2: Algebra-Based
Thursday,
May 7, 2020
Chemistry
Spanish Literature and Culture
Japanese Language and Culture
Physics 1: Algebra-Based
Friday,
May 8, 2020
United States History
Art History
Computer Science A
AP 2-D Art and Design, 3-D Art and Design, and Drawing – last day for
A CT Test Dates 2019-2020
October 26, 2019December 7, 2019*February 8, 2020*April 18, 2020*
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2020 AP Exam schedulecoordinators to submit digital portfolios (by 8 p.m. ET) and to gather 2-D
Art and Design and Drawing students for physical portfolio assembly.
Teachers should have forwarded students’ completed digital portfolios to
coordinators before this date.
2020 AP Exam schedule
Monday,
May 11, 2020Biology
Chinese Language and Culture
Environmental Science
Tuesday,
May 12, 2020
Seminar
Spanish Language and Culture
Latin
Psychology
Wednesday,
May 13, 2020English Language and Composition
Microeconomics
Music Theory
Thursday,
May 14, 2020
Comparative Government and Politics
World History: Modern
Italian Language and Culture
Macroeconomics
Friday,
May 15, 2020
Computer Science Principles
French Language and Culture
Statistics
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2019-2020 RACE CALENDAR
Our race calendar is always subject to change, but here are some important potential dates to keep on your calendar. More information regarding the races can be found on Regatta Central.
Your athlete must have their own USRowing Membership. Highly, highly recommend that you get the Championship Membership it comes with a monthly rowing magazine with lots of information.
Fall 2019October 4-6 Head of the Oklahoma – Oklahoma City, OK (Black Team)
October 27 Informal Race, Cherry Creek Chase, Home (Blue/Black Teams)
November 2-3 Wichita Frostbite – Wichita, KS (Black Team)
Winter 2019-2020February 2020 Denver Indoor Rowing Championships
February Possible Winter Training Trip to Texas, California or Nevada
Spring 2020April 18/19 Scrimmage with CJC/Ft Collins
May 2-3, 2020 USRowing Central Youths – Oklahoma City (this is the Youth Nationals’ Qualifier)
June ?, 2020 USRowing U17/U15 Nationals Championships -Date/Location not yet posted
June 11-14, 2020 USRowing, Youth Nationals – Sarasota, FL
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GET INVOLVED – WE NEED YOUR HELP!
Parent VolunteersWe are a nonprofit organization that is run by parent volunteers – we need your help to keep our club running! There are a variety of ways to help including chaperoning for regattas, supplying or shopping for food, making monetary donations, assisting in the team tent at regattas, and organizing fundraisers. Please plan to assist with least one committee and work during at least one regatta that we host/attend per season. Families are expected to volunteer for a minimum of 5 hours per season.
FundraisingThe team fees cover our operating costs for the season but we pay for our boats and equipment through fundraising. Fundraising events are held throughout the year – some (like Butterbraids) are optional and help rowers cover their own costs. Others (like the Erg-a-thon) are mandatory and help cover costs for new boats and equipment. Your fundraising ideas are always welcome, particularly if you are volunteering to spearhead that idea! Please contact our Fundraising Chair at [email protected] with any ideas or for more information.
MHRC BoardMHRC is a volunteer-led organization, and board members provide the leadership needed to run our club and improve our programs. MHRC Board members volunteer to serve a two-year term overseeing a specific area of the club such as Membership, Regattas, or Fundraising. Board meetings are held on a monthly basis – often in one of the board member’s home - and are open to all parents and club members. Positions open on a rolling basis. If you have a strong commitment to MHRC and believe you may be able to help in this area, please contact our President at [email protected].
COMMUNICATION
Information will be sent out by Mile High Rowing Club via email or text message, or will be posted on the Head Coach’s Facebook page. If you are not already connected, ask to connect on Facebook by searching for Friends of Mile High Rowing and Alumni and asking to join the group.
If you would like to receive our emails & are not receiving them, please contact Membership Chair Erik Steinberg at [email protected] to make sure you’re on the list.
COURTESY AND CONDUCT
Mile High rowers are expected to behave with personal responsibility, dignity, and respect for others: fellow teammates, coaches, parents and park personnel.
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At all times Use respectful language (Lemon Pie Rules) Refrain from any inappropriate sexual behavior, including overt public displays of affection Follow the MHRC no bullying and social media policies Take responsibility for your own possessions and respect property that belongs to others Show up on time and prepared for practice Do not use drugs, alcoholic beverages, or tobacco (use of these will result in an immediate dismissal
from the team)
At the reservoir Follow all State Park rules, NO SPEEDING nor HORSEPLAY in cars, trucks, bikes, etc. Pick up trash/bottles as needed Wear shirts and closed toe shoes unless otherwise specified by the coach Only enter the park with a valid State Park Pass on your car Refrain from noisy conduct, loud music, or ball games in the marina parking lot Follow all speed limits. The speed limit within the marina parking lot is 10 mph
Practices and Regattas
Fall 2020 Practice Schedule:
Rowers should come to practices properly attired or they will not be permitted to practice with the team. Hats, Sunglasses, Sunscreen….Temperatures under 45 degrees? Legs and arms must be covered for outside practice. No cotton layers on top, some form of poly-propelene or polyester fabric to keep athletes dry.
Aug 21 to Nov 5, 2019
No Practice on Labor Day, September 2nd.
Fees for Fall Season Black Team are $1,250*
*NOTE this does not include your travel fees (airfare/hotel). It does include coaching fees, regatta registration, food at regattas, boat maintenance fees, etc.
Travel will be done through an outside vendor. Stay tuned for details.
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Junior Women (Black Team) Practice Times and Days:Saturday: 7:00-10:00 am
Sunday: 8:30-10:30 am
Tuesday, Wednesday, Thursday: 4:30-6:30 pm
Monday and Friday are your weekly days off, schedule appointments on these days.
One measure used for boatings is Erg Scores. Another is winning seat races.
Times to be considered for a Varsity Women’s Boat:
Age 13-14 Heavyweight 8:43 or faster; Lwt 8:44 or faster
15-16 Heavyweight 8:17 or faster; Lwt 8:38 or faster
17 + Heavyweight 8:05 or faster; Lwt 8:16 or faster
Junior Men (Black Team) Practice Times and Days:Saturday 7-10 am
Sunday: 8:00-10:00 am
Monday, Wednesday, Thursday: 5:00-7:00 pm
Tuesday and Friday are your days off, schedule appointments on these days.
One measure used for boatings is Erg Scores. Another is winning seat races.
Times to be considered for a Varsity Men’s Boat:
Age 13-14 Heavyweight 7:50 or faster; Lwt 8:04 or faster
15-16 Heavyweight 7:21 or faster; Lwt 7:30 or faster
17 + Heavyweight 6:59 or faster; Lwt 7:13 or faster
Blue Team (No Travel) Local Race October 27. Fees for the Blue team are $600
Thursdays: 4:30-6:30 pm
Saturdays: 8-10 am
Sundays: 8-10 am
Known absences need to be reported to [email protected]. You will be notified if your absence is excused.
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Practice is mandatory and days vary depending on the rower, although each Black Team rower will row 5 days per week. Athletes should be on time and ready to go at the start of practice. Coaches create line-ups prior to each day’s practice. These line-ups are not interchangeable, and all seats in the boat must be filled to row. If several athletes fail to attend, the result may be a canceled practice or a missed race for the rest of the team. Except for observed religious holidays, there are no scheduled holidays for crew practice – any other days off are at the coaches’ discretion. As our athletes attend a number of schools, each with different schedules, MHRC does not excuse practices for Fall/Spring Break. Please make your family plans with this policy in mind.
Regatta Information
The rowers will attend overnight regattas in the fall and spring. Our team travels together via airplane or bus and athletes stay as a team in hotels. Athletes may be required to miss a day of school for travel and are responsible for notifying their own school of this absence. Parents are responsible for getting athletes to and from the airport (Denver Airport) MHRC rowers travel as a group to and from out of state regattas and are required to stay with the team at all times. If parents wish to take their rowers away from the hotel or rowing venue, they must directly notify the head coach and receive approval prior to leaving. Failure to do this will result in immediate dismissal from the team. Hotel curfews are set by the coaches and enforced by the chaperones. No one is allowed out after curfew time. Violation of curfew may result in the instant dismissal of the offender from the team, with the rower transported home at the cost of his/her parent/guardian. All parents, family members, friends welcome and encouraged to attend the regattas!
Rowers and coxswains may only be in the hotel room of another rower if a coach or chaperone is present. Violation of this rule will result in the removal from competition of both the offender and everyone present in the room with him/her. All couples must maintain discretion at all times.
Hotel rooms, regatta sites, buses and vans will be cleaned and returned to their original condition. Individuals will be held responsible for any damage to any equipment, rooms, buses, etc.
Regatta FeesTrip fees and race entry fees are calculated based on the number of athletes attending. For your own planning purposes, an estimation of each regatta cost is approximately $700-$900 per person for each out of town trip, and we usually attend two out of town regattas per season. Regattas are organized by the regatta coordinator and the MHRC Board. Deadlines for payment and registration must be followed in order for an athlete to attend.
We also organize local events and scrimmages with other crews in Colorado and at the Cherry Creek Reservoir. Athletes and their families are responsible for their own transportation to and from local regattas.
APPROVAL IS REQUIRED BEFORE A ROWER IS ELIGIBLE TO PARTICIPATE IN A REGATTA. Coaches will use their discretion in determining each rower’s ability to ensure safety for all.
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Please note that rowers are required to load and unload the boat trailers before and after all regattas. For local regattas, this means returning to Cherry Creek Reservoir before going home. For out of town regattas, unloading usually takes place on the first practice day following the regatta, although this is subject to change. Rowers must remain at the reservoir during unloading until the coaching staff releases them.
UniformsRowers and coxswains representing MHRC in competition MUST wear official MHRC clothing and each crew must dress uniformly. Uniforms are comprised of mandatory uniform shirt, black rowing shorts and team traveling shirt. Orders will be placed at the beginning of each season. Optional items such as hats and splash jackets are also available.
YOU MUST TRAVEL WEARING YOUR TRAVEL GEAR . YOU WILL NOT BE PERMITTED TO TRAVEL IN NON MHRC TRAVEL GEAR!
Team Uniform, This can be purchased as a one piece (Uni) or in 2 pieces.
Packing ListsRowers should wear their team shirts when traveling. We do not check bags for out of town regattas, so all items must fit in a carry-on. Rowers will be supplied with a suggested packing list prior to the regatta. Please label all clothing and gear: uniforms and gear all look alike!
Suggested items include: For the rowers:
Hat, sunglasses, and sunscreen; Gear bag or backpack; Jackets, sweats, and required team uniformsPlastic bag for wet items; A reusable water bottle NOT TO BE SHAREDA small amount of cash for purchasing souvenirs, like regatta t-shirts
USRowing Central Youth ChampionshipsSpring rowers are required to attend Central Youth’s in Oklahoma City, May 2-3, 2020. All teams in our district of Colorado, Kansas, Arkansas, Oklahoma, and Texas attend this regatta. The 2020 USRowing Central Youth Championships will be held at the Boathouse District, 725 S Lincoln Blvd, Oklahoma City, OK 73129. Parents, plan to fly in and out of Will Rodgers International Airport. Unless chaperoning for the team, parents are expected to make their own travel arrangements for this event. Although we love to have families there to cheer on the team, parents are not required to attend.
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USRowing U17/U15 National Championships, June ?, 2020 Date/Location not yet announced
Youth National ChampionshipsQualifying boats will continue to Youth Nationals, which will be held from June 11-14 at Nathan Benderson Park in Sarasota, FL. Book your hotel early if you believe that your athlete may have a chance of qualifying. Hotels near the venue sell out.
Head of the Oklahoma This head race takes place October 4-6 at the Boathouse District in Oklahoma City. . http://www.riversportokc.org/events/oklahoma-regatta-festival/
Wichita FrostbiteThis is our final race of the fall season. It will take place on Sunday November 3rd 2019 at Riverside Park in Wichita, KS. http://wichitarowing.org/frostbite
ROWING OVERVIEWRowing or crew is the ultimate team sport, combining individual performance with absolute teamwork. It is both mentally and physically demanding. The sport uses all the major muscle groups, and requires a great deal of aerobic ability, athleticism, and dedication. There are two types of rowing:
Sweep - where every rower has one oar and rows on either port or starboard side Sculling – where each rower has two oars.
Sweep boats are called pairs, straight four (4-), coxed four (4+) and 8s (8+ only). The plus refers to the coxswain. Sculling boats can be singles (1x), doubles (2x), or quads (4X).
We row all types of boats at MHRC.
Rowing is a year-round sport, which MHRC runs as four separate seasons. The fall season runs from August through November. Fall is head race season, where boats go down the course one at a time in rolling starts (typically 10-20 seconds apart), racing against the clock. The course is usually 5K. In the past, MHRC has attended the Head of the Oklahoma and the Wichita Frostbite regattas during the fall season.
Mile High’s winter season is spent focusing on indoor rowing, culminating in the Denver Indoor Rowing Championships. The winter season typically runs from November through February. During this season, rowers build their aerobic fitness and physical strength through training on ergs (rowing machines) and doing conditioning.
Spring season runs from March through May (or June for rowers who qualify for Youth Nationals). During the spring, teams participate in sprint races, with six or seven boats racing side by side over a 2K course, the Olympic distance. MHRC’S primary focus during the spring is on qualifying as many boats as possible for Youth Nationals. MHRC has qualified at least one boat each year since we began in 2009! Qualification happens at Central Youths in Oklahoma City. Preliminary heats determine which boats qualify for finals, and boats must finish in the top two in finals to qualify. Novice boats are not eligible to qualify for Youth
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Nationals. Please note that a novice rower may row in a varsity boat - and would then be eligible to qualify for Youth Nationals. Rowers who qualify are required to attend Youth Nationals in June and will continue to practice up until they leave for the regatta. Participating in Youth Nationals does involve significant additional expense (approximately $1,800 per rower), and spring rowers need to be prepared for this commitment if they qualify. Rowers who do not qualify will typically be finished with their season following Central Youths.
Late Spring/Summer allows the rowers to stay in shape and continue with rowing under more casual conditions. MHRC typically runs several Learn to Row sessions during the summer, and experienced rowers volunteer their time to help with these sessions in addition to having their own practices. MHRC typically attends one local regattas during the summer, and rowers who are enrolled for the season are required to attend. Experienced rowers and rowers who have completed a Learn to Row session over the summer are welcome to try out for the team in the Fall.
Rower Minimum RequirementsRowers must be at least 13 years old (NO EXCEPTIONS) and must be able to carry a minimum of 25 lbs over their heads. They must be able to swim and tread water for at least 10 minutes. Rowers must complete a Learn to Row program the summer before they intend to join the team or have previous rowing experience. Final determination of rower readiness will be made by the head coach prior to the start of the season.
Weight ClassificationsWomen who weigh 130 pounds and above and men who weigh 150 pounds and above are classified as Open Weight or Heavy Weight rowers. Women who weigh less than 130 pounds and men who weigh less than 150 pounds can also row as Lightweight rowers. Lightweight rowers should be able to maintain this weight without dieting - as their natural body weight. Lightweight rowers are required to weigh in prior to each race at a regatta to ensure that they meet this qualification. (Please note that these classifications are set by USRowing and FISA, and sometimes they get changed)
CoxswainsThe coxswain is the member of the team who sits in the stern, facing the bow. The coxswain is responsible for steering the boat and coordinating the power and rhythm of the rowers. The coxswain is also responsible for motivating the crew members, making tactical decisions during a race, organizing and directing the crew at all times, putting the boats away, and assisting with implementing the coaches training regimen. Coxswains are typically much smaller than the average rower and must be able to naturally maintain the required weight – under 110 pounds for a women’s boat or under 120 pounds for a men’s boat. Coxswains are a critical part of the team and can compete at the highest level of the sport and qualify for college scholarships just like the rest of the team. MHRC will train qualified athletes for this position. Please contact our head coach if you feel that you are qualified and may be interested in taking on this responsibility.
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Junior Rowing Q&A
PRACTICE: GENERAL
1. Why shouldn’t I ask my athlete what boat or seat he was placed in, in a daily practice?The coaches frequently use mixed boats with various lineups in practices enabling rowers to learn from each other and become more adaptable to rowing with different teammates making the entire team better. Also, it is easier to coach boats with similar speed on water as they stay closer together while rowing.
2. Why isn’t my rower ready to go at the end of practice?The coaches try hard to end practice on time, but sometimes the coach will want to talk to the athletes after practice as a group to discuss an issue or prepare them for something coming up later in the week. Also, your athlete may have a particular issue they need to talk to the coach about.
3. Why is it such a big deal to miss or be late to practice?Unlike most sports that high school athletes participate in, most athletes are rowing for the first time and are trying to go from learning basic skills to being competitive at a regional and national level in a couple of years. Coaches plan the lineups in the boats carefully and one unexpectedly missing rower can mess up the lineup or in the worst case, keep other rowers in a boat from being able to practice on the water.
4. My athlete is sick – who do I tell?Send an email to [email protected] as early as possible before practice. Different coaches attend practice on different days. This email is monitored by all the coaches. By using this email you make sure the coach who is working on that day will know about the absence. If the rower sends the email, a parent or guardian must be cc’d.
5. What should my athlete wear to practice?Spandex shorts or pants (rowing trou similar to bike shorts) should be worn to practice. It is important not to order your trou too big as it is designed to be snug fitting so that it does not get caught on the boat. Some rowers wear shorts over their trou for running and weightlifting. Rowers will also need a comfortable shirt and running shoes. Be prepared for changes in Colorado weather with layers and do not wear cotton. When it is muddy at the reservoir, waterproof boots are very useful!
6. What else should they bring with them?Bring sunglasses, sunscreen, water bottle, and hats for warmth and sun protection. Nalgene bottles are popular, but need to be wrapped in a rubber band or sock to protect the inside of the carbon fiber boats. NO SHARING OF WATER BOTTLES!
7. Is it okay to take out equipment outside of supervised practices? Senior Photos?Rowers must have permission from the Head Coach to use any equipment outside of regularly scheduled practices. Seniors need to make arrangements with the Head Coach if they wish to use equipment or our area for their Senior Photos.
8. Is it okay to come to the shed/dock to get my athlete after practice?
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Parents are asked to not come to the shed or dock after practice unless other members of the team have left. The coach is probably talking with the rowers and your presence can be disruptive and/or embarrassing. If you want to speak with a coach, please contact them via email to set up an appointment.
9. Is there a lost and found?Lost and found is located near the shed. Encourage your athlete to put their name on everything they wear to practice. Items not claimed at the end of the season will be donated.
10. I need to talk to the coach – should I just grab a few minutes before or after practice to talk?A lot is going on before and after practice and you will probably be waiting for a while before the coach is free. It is best to email the coach and ask when would be a good time to talk. [email protected]
PRACTICE: ON THE LAND
11. How can rowing practice be on the land?Rowing involves stamina, strength, and technique. Running, weightlifting, and rowing on a rowing machine help build these. The work done on land helps to maximize the experience of being on the water. Also, a lot of the team bonding happens during these on-land activities.
12. What is an erg?An ergometer or “erg” is a rowing machine. Ergometer means to measure work. Erging is rowing on a rowing machine. The rowing machine measures the time you rowed and how much power you generated and calculates a presumed distance rowed from that information.
13. Can you really learn to row on a machine?You can’t learn everything but you can learn a lot. The erg allows you to get a feel for how the parts of the stroke fit together without having to worry about the motion of the boat or coordinating your actions with another rower. Also, the rowing machine builds stamina and strength.
14. When my child comes home and starts spouting numbers about practice, what do they mean?You may be confused when your child says something like: “We did a 2 by 3K and for the last 500 of the second piece I pulled a 2:15:8.” Or “We did 5 by 5’s and I broke 2.” When the athletes practice on the erg, the coaches instruct them to do sets of exercises (called pieces) that are either to see how fast the rower can do a preset distance or how much distance they can cover in a given amount of time. Usually a piece is done multiple times in a single practice with short rests in between.
15. What is a 2K test and why is my athlete FREAKING out about it?A 2K test is the standard method of comparing the power of various rowers; it is sort of the SAT of rowing. It is a test of how fast a rower can go 2000 meters on a rowing machine. Although a good 2K time does not guarantee that someone will be good on the water, it is indicative of their power which is a very critical element of rowing. Rowers often dread it because first, it is HARD. Rowers are expected to give it everything they physically have – imagine sprinting for seven to ten minutes! Second, it is fairly public. Your teammates know how well or poorly you do. Finally, it is a key element in how coaches evaluate rowers and is used by them to determine which boats rowers will be placed in.
16. What’s a PR?PR is an abbreviation for personal record. It refers to the best time a rower has gotten on the erg for a particular type of piece. A PR is always good news. A PR on a 2K is great news!
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17. What does it mean that my athlete rowed “starboard” or “port”?Starboard is a nautical term that means the right side of a boat from the boat’s point of view. Because rowers sit backwards in the boat, this can be confusing since the starboard side of the boat is on the rower’s left. Port is the term for the left side of the boat (on the rower’s right). When rowing in a “sweep” boat, each rower uses one oar. Rowers whose oars extend from the right side of the boat are called starboard rowers or “starboards.” Rowers whose oars extend from the left side of the boat are called port rowers or “ports.” Most rowers feel more comfortable on one side or another and usually settle into being a port or starboard rower. It is not uncommon for a coach to switch a rower from one side to the other, especially when the rower is a novice.
18. I was watching practice and only six of the rowers were rowing. Why?The rowing stroke is a highly precise and technical set of movements and can be challenging to learn. It is more difficult to learn if the boat is leaning to one side or the other. For this reason, one or more pairs of rowers may be asked to sit out for a period of time to “set” the boat (i.e., help stabilize it) while the others work on their stroke. The people sitting out are rotated so everyone gets more or less the same amount of time rowing.
19. Why does my athlete row in a different seat every day?In rowing, the idea is for all eight rowers to be rowing in perfect unison, with no motions that interfere with the forward motion of the boat. That said, the different positions in the boat have slightly different roles to play. Although any rower should be able to row in any position, the coaches will switch the rowers among seats to find out which rowers excel in which positions and which combination of rowers can move the boat fastest. All rowers need a combination of strengths: technique, rhythm, power, balance, and the ability to adapt to the motion of others. Each seat makes slightly different demands on the strengths of the individual.
Eight seat, also called stroke, sits in the rear of the boat (or “stern”) nearest the coxswain. Since everyone sits backwards in a boat, this is the rower that all the other rowers must follow in order to row together. The stroke must have strong technique (since the others are matching his or her motion) and a good sense of rhythm (since s/he is responsible for adjusting the stroke rate in response to the instructions of the coxswain).
Seven seat rows on the opposite side of the boat as stroke (i.e., if the stroke is a starboard, seven seat will be port and vice versa) and, like stroke, needs strong technique plus the ability to mirror the motions of the stroke (but on the opposite side). All the rowers who row on the same side of the seven seat mirror his or her actions. Stroke and seven seat together are called “stern pair.”
The four middle rowers (six, five, four and three seat) while still demonstrating the combination of strengths, are generally the most powerful rowers, with six and five the stronger pair. You will sometimes hear the middle rowers referred to as the “engine room.”
Bow pair is made up of two seat and bow seat (who is for some reason not called one seat) and amongst the pair’s other strengths excel at “setting” or stabilizing the boat to ensure effective forward motion.
20. What does a coxswain do? It looks pretty easy.It is NOT easy. The coxswain or “cox” is the person in charge of the boat and the rowers, who sits in the stern (back) of the boat and is the only person without an oar and the only person facing forward. Coxing is hard because there are so many varied responsibilities:
Steering – an eight-person boat is almost 60 feet long – longer than anything most of us have eve driven. Now imagine driving something that long where there is a delay in the steering, may have more power on one side (which pushes your vehicle to the opposite side), is greatly affected by wind and tide, and instead of an accelerator and brakes you have to control speed by telling your vehicle to speed up/slow down and use
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more/less power. Oh, and did I mention that you are probably short and can’t see the front of the vehicle above the heads of the eight people in front of you but must avoid hitting logs and other debris at all costs? Running drills – a typical drill in a boat will be to have six rowers do one part of the stroke for x strokes, then add in another part of the stroke for x strokes, until the rowers are doing the full stroke. Pairs of rowers are switched in and out so that every rower does the drill tree times and sets the boat one time. The cox (while still steering) has to keep track of the number of strokes and switch the rowers in and out of the drill. Alternatively, a drill will be for rowers to row at a set rate (e.g. 20 strokes per minute, and after x strokes increase the stroke rate to 22 strokes per minute). In this case the cox (still steering) is counting strokes and watching the monitor to keep track of the stroke rate. “Coach in the boat” - the coxswain is also responsible for giving feedback to the rowers. S/he can tell whether they are moving together, whether they are at the correct stroke rate, whether one side of the boat is rowing more powerfully, etc. Additionally, the coxswain is expected to be able to motivate the rowers – knowing what to say when they are ready to give up, or bringing them back into a unified motion when they lose focus. In a race, the coxswain is responsible for the execution of the race plan and for making adjustments to reflect the actions of his or her own rowers and that of the competitor boats. Safety of the boat – the coxswain has overall responsibility for the boat when it is on the water, coming in to dock and being moved on land. The cox is the person you will see walking by the boat when the others are carrying it, giving instructions to the rowers to make sure they are all moving together.
21. My athlete has terrible blisters. What should they do?Blisters are part of rowing and comparing blisters is a common rower activity. We have found the best thing is to keep them clean, leave them uncovered during the school day so they dry out, and then put blister tape on them while rowing. listers turn into calluses and are not a frequent issue once your athlete has been rowing for a while. If a blister is raw and open, try to keep it dry and put antibiotic ointment on it to keep it from becoming infected, A great but painful treatment is called New Skin available at drug store. It burns while going on but creates a new layer of skin and it will feel better almost instantly.
22. My athlete said a teammate caught a crab today.When a rower says that someone “caught a crab” they are describing a miss-stroke in which the rower is unable to release the oar blade from the water and the oar blade acts as a brake on the boat. Because the boat is still moving, the handle of the oar tends to come back with some force and the rower will often end up lying flat in the boat. It can be difficult for the rower to get the oar back into position until the boat has slowed sufficiently and reduced the pressure on the blade.
23. What is “seat-racing”?Seat racing is one input that coaches use in figuring out the final line-up for a boat. By having two boats race during practice, then switching one rower at a time and racing again, the coach can see what impact a specific rower in a specific “seat” has on a boat and what combinations of rowers are most effective.
REGATTAS
24. How do I know what time my athlete’s race is?First, your athlete’s coach will tell them the approximate time they are expected to race. Times can move around depending on competitor no shows, weather, and other factors outside the coaches’ control, so be prepared to be flexible.
25. Why does my athlete have to get to the regatta so much earlier than the start time?
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In addition to time for you to get lost or otherwise delayed on the way to the race site, there is a lot to do. If the boats have been brought to the race by a trailer, the athletes need to reattach the riggers (the part that has the oar lock and that sticks out from the side of the boat). For both home and away races, the athletes check over the boat and make sure it is ready to go. The athletes also need to warm up, get final instructions from the coach and get into a racing frame of mind.
26. How early should I get to a regatta to see my athlete compete?For away regattas, most people come with their athlete and spend the entire day. The coaches will tell the rowers what time to arrive. For home regattas or if you are coming separately to an out of state regatta, you will want to get to the regatta site at least 30 minutes before your athlete is scheduled to row.
27. What is the difference between first, second and third boats?The first boat is made up of the eight rowers (and the coxswain) that the coaches believe can together row faster than any other potential combination. Second boat is made up of the eight rowers out of the remaining rowers that can row fastest together. Third boat is the next eight.
28. My athlete is in a second boat but has a better erg time than an athlete in the first boat. Why?Erg score is only one of the considerations that a coach uses to determine the line-up in a boat. In order to be good, a rower needs not only strength and stamina, but also good balance and the ability to move in unison with his or her teammates. Superior strength can make up for some weakness in form; the ability to consider the strengths and weakness of each rower and put together the fastest boat possible is one of the core jobs of the coaches. Additionally, the coaches are looking for athletes that they and the athlete’s teammates can depend on. An athlete who misses practices or slacks off during practice may not get placed as highly as their skill level may warrant.
29. Is it okay to go over to the boat trailer to wish my athlete and team good luck?No. The athletes and the coaches are busy before the race and the area around the trailer is generally very crowded. Although you stopping by will only take a few seconds, there are eight other rowers in that boat and several other boats – a parade of well-meaning parents is not really helpful. Also, the same applies for congratulating the athletes after a race. The rowers will return to the food tent as soon as they are through with the post-race activities.
30. The boats are really far away. How can I tell which one is the MHRC boat?Look for the blue MHRC oar blades. Also, if you print out the heat sheet from the regatta website prior to the race, you can check a specific race to see which lane MHRC is in.
31. Should I yell out my athlete’s name when they go past?Probably not. Rowing is a team sport and the athletes learn to take pride in their accomplishments as a team. Generally, there will be groups of MHRC parents, siblings, friends, and grandparents in groups along the shoreline screaming “Go Mile High!” and ringing cowbells, which you can borrow in the tent.
32. If I don’t know what time my athlete is racing, how do I know what time to sign up to volunteer work?This can be a challenge since you generally sign up before you know what time your athlete is racing. Generally, the coach will give your child some idea of the time and the regatta website will have a general schedule. Also, all the other parents understand that you want to see your athlete race and are generally flexible about covering for you briefly if you need to step away to watch your athlete.
33. Is it okay to eat the food in the MHRC tent?
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Typically, no – it is just for the athletes. During a regatta, the athletes will be provided with a healthy lunch, drinks, and snacks throughout the day. MHRC does not provide food for parents and families. Parents are however, welcome to come hang out at the tent to socialize, and tent volunteers are always needed!
Helpful Links
Mile High Rowing website: www.milehighrowing.org
My Fitness Pal a free App that will help your athlete keep track of their nutrients
Race Schedules and Results:www.regattacentral.comwww.row2k.com
www.herenow.com
Where to buy rowing attire
https://row.sewsporty.com/
https://jlrowing.com/?
https://www.boathouse.com/
Official site for the USA National and Junior National Rowing Teams: www.usrowing.org
Concept 2: www.concept2.com Rowers can set up their own accounts and track their meters on Concept II
NCAA Eligibility: https://web3.ncaa.org/ecwr3/
If your athlete wishes to row in college, he or she should start their research early. Number #1 should be course of study. #2 does the athlete have the required grades? #3 does the school have a crew team? #4 does the athlete meet the requirements for that crew team? Your athlete can fill out college recruiting questionnaires to get that schools’ attention.
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