Rochester Rowing Club of Minnesota

Happy Labor Day Weekend. No formal practice.



No formal practice. Sebastien and I will be repairing boats. 



See you after Labor Day. 



 - Coach Phil

The 107th Annual NWIRA International Rowing Championships, originally scheduled for Winnepeg will be held at Kenora and Rabbit Lake - great for RRC since we just went there for 'Tops and Bottoms' at the end of July. We know the course well. Hoping for as good weather as we had for 'Tops and Bottoms'. 
We have entries in the Mens ltwt 1x, Womens Jr 1x, Womens 1x Dash, Womens Ltwt 1x Dash, Womens Jr 4+, Womens Jr 2x, and Mens Ltwt 1x Dash as well as the Mens Ltwt 2x event. It is a 9 1/2 hour drive. It is a two day regatta - We will be leaving Thursday morning at 6:30 and returning by Sunday afternoon. 
 - Coach Phil Greipp

What's planned: 

• Picnic (brats, burgers, buns, and potluck)
• Tours: RRC facilities and equipment
• Free Technique lessons on an RRC Rowing Machine (Erg)
• Core exercise demo
• Boat handling skills and safety demo
• Demo races for Juniors, Open, Collegiate, and Adults
• Trailer towing lessons
• Parent row
• RRC Clothing sales
• Drawing for Door prizes (Season membership - $100 value - $10 each entry) 

What you can do:

1. Volunteer - Ask Suzanne Viggiano how you can help. 
2. Let her know how many people will be in your group. 
3. Bring a salad or dessert.
4. Bring friends and give them "A Taste of Rowing"

Cost: A donation of $5.00 each will be gratefully accepted - Little kids eat free. 

Kenora Tops and Bottoms results:
Three Junior Rowers and 4 Novice Juniors had a great rowing experience at Kenora, Ontario last week. This was the first sculling race for our novices and a great competition. The venue was perfect and the weather and Kenora Rowing Club were incredibly hospitable.
There was a timely novice skills competition on Friday night. Jake and Sam Belhumer performed well at the heats on Saturday morning. RRC competed against teams from Winnepeg, Kenora, Thunder Bay,  Duluth, St. Paul and Minneapolis in the finals on Saturday afternoon.
Silver wrenches were given for first place and there were podium photo ops for first, second and third place.
Highlights included a first race ever and win in a single for Christina Drexler. She won solidly finishing ahead of the second place sculler by a full 35 seconds to secure first place in a time of 9:17.22.
The Junior Mens double team of George Munger and Patrick Glander stroked strongly to first place in a swift 7:11.90.  This was the fastest time for any boat except the Junior B Mens Quad.
George Munger came in 3rd of 5 in the Final of the Junior Mens single in a time of 7:57 only 1 second behind second place.  His strong finish was followed only six seconds later by Patrick Glander who took 4th place.
Finally,  in mixed double events - Mel Abler and David Sorenson came in second in the mixed Junior Novice 2x; George Munger and Sam Belhumer came in 3rd in the Mixed Junior double; Christina Drexler and Patrick Glander were not far behind.
Congratulations to all. We look forward to going to Kenora next summer.
Photos are posted by David Sorenson at  http://rrcpictures.shutterfly.com

All
This race is made to order for RRC - Novice will compete against other novices, Juniors are in two classes - Jr B 17 and under, Jr 23 and under. 
The regatta starts with a skills competition for novices at 5pm Friday and the race schedule is all day Saturday including heats if necessary. 
We could potentially enter the Jr Mens 4+, Jr Womens 8+, Jr mens 8+, Jr B mens 2x, Jr B Womens 2x, Jr Mens 4x, Jr Womens 4x, Jr Womens 2x, Jr Mens 1x, Jr Womens 1x, Jr Womens 4+, Jr Mens 2x, and Mixed Jr 8+ events. 
Sign up at the boat house and respond to any emails sent asap. Deadline - entries must be received by Jul 19. Everyone please sign up right away. 
Where is Kenora - Rabbit Lake?  It is in NW Ontario 9 1/2 hours drive - early start and regatta mom's needed. Registration fee $40 per competitor. 
 - Coach Phil Greipp

The Adult Learn to Row program continues Mon - Thu at 6:30 pm and Sat at 7:30 am.  

Contact Phil Greipp if not signed up

Racing this summer:

LaCrosse Invitational - Demo Regatta - Saturday July 3
Chicago Sprints - Sat, Sun July 10-11 OR...
NWIRA Regatta - Fri, Sat Aug 13-14 - Winnepeg

Coach Phil Greipp

Three varsity and 9 novice rowers competed at Midwests in Cincinnati.

Claire Richer and Sam Belhumer stroked the girls varsity 2x to 4th place in the Petite finals and had the 5th fasted time of all the finals participants - Good show! 8:27.10

Patrick Glander rowed the boys varsity 1x in a strong headwind and took 2nd place in the boys varsity 1x Petite finals just 5 seconds off the winning pace - strong work! 9:32.39

The girls novice 4 came in 6th in their heat - rowing hard and focused! 10:01.84

The boys novice 4 came in 7th in their heat - finishing strong! 10:01.30

The boys 1x rowed by first timer Chris Slater came in 7th in a long hard headwind row! 16:34

An outstanding finish provided a real boost for the whole RRC team as two novice boys - Tom Sorenson and Ben Viggiano rowing a varsity lightweight 2x heat - looking good! Our fastest time - 8:19.73

The rowers showed great sportsmanship, helped one another and enjoyed the unusually good weather at Midwests this year.

Thanks everyone - Sebastien, Suzanne, Cheryl and all,

Coach Phil Greipp

Abstracted from an article by the American Association of Sports Medicine

A athlete should eat differently depending on the situation but here are some general guides published for high school athletes:

1. Carbohydrate = Fuel! If you do not get enough carbohydrate, your performance will suffer! Choose carbs that are minimally processed and have at least 3g of fiber per serving. 160 pounds ~ 0.7lb of carbohydrate/day for energy stores!

2. Protein! Not getting enough protein leads to muscle breakdown. Make sure you have protein at all meals. 160 pounds ~ 1/3lb of protein per day!

3. HYDRATE! Losing just 2% of your body weight to fluid loss can decrease your performance. While training, make sure to drink before, during and after. Average need ~ 120 oz per day! If your sessions are over 60 minutes, consume a carbohydrate/electrolyte drink.

4. RE-FUEL AFTER PRACTICE! You MUST get a combo of carbs and protein immediately after your practice! One way to do this is with an energy shake or bar. The longer you wait to get your post-workout nutrition, the less efficient your recovery becomes.

How well you feel tomorrow is based on your recovery today, so, don’t wait to get that post-workout combo of protein and carbs.

I will keep this posted on Phil's blog in the left menu.

Coach Phil Greipp