Rochester Rowing Club of Minnesota - Phil's Blog

Sun, 08/02/2009 - 20:28 - greipp

What new rowers need to know

What do I wear?  What kind of shoes?  How about water? Where is practice?  When is practice?  How long is it?  What's the penalty if I am late or miss a practice?  How do I join?  What are the dues and when do I need to pay? When does the rowing (racing) season start?

Here are some answers

We are happy to welcome new rowers.  Practices are 5pm Mon & Thurs and Saturday at 9AM.  There are Maps and Addresses on the left menu
 
Joining

To join, just click on the the membership page in the left menu and download and complete the forms as possible. Dues for the rest of the summer are $50 within one week of starting.  Deposit the forms and check to Rochester Rowing Club in the Junior Dropbox inside the hockey shack. 
 
Clothing, Shoes, and socks

Clothing should NOT be loose fitting as these tend to get caught while rowing.  Stretch clothing and t-shirts work okay when it is warm. Colder weather requires layers.  There are shoes fastened into the boat. Bring an extra pair of socks. Bring sneakers in case we run or row on the ergometers. I encourage everyone to bring an old towel and a sports bag is a good idea.

Water

Fresh water is not available at the boathouse. Rowers must always bring a full water bottle to practice.  
 
Practice times

Novices are required to come on Monday and Thursday at 5PM and Saturday at 9 AM unless we have a conflicting event or a regatta. They may wish to row other weekdays at 5PM too and we will do our best to accomodate them. Practices start at 5PM are almost always over by 6:45PM. 

Schedule
 
Our last Summer competition is listed on the website Regattas and Events page - Aug 21-22 the NWIRA regatta.  The Fall season starts Thurs Sep 17.  Fall races are being scheduled.  We will have an event at Albert Lea Lake at Big Island if we have a good turnout of new rowers.
 
Absent or late policy

Three unexcused absences are grounds for losing Varsity letter qualification after the first year - Text or email me if you will be late and give a good reason. email: greipp@gmail.com  cell: 507 319-2904
 
Coming early or on time is important. Rowers need to stretch and warm up. Coming early also allows  time to set up to row in a boat - Those who come late may not have a seat in the boat. 

Safety

We cover safety with the rowers. A rower must know how to swim, must stay with the boat if it flips (it floats), must understand all the equipment and oars before going on the water. We have a safety launch carrying PFD's that satisfies regulations. 

Security

We lock the hockey shack while on the water to prevent theft. Ask a coach for the combination.

Weather

We row in the rain - we do not row when there is lightning.  Winds sometimes are so strong we cannot row especially novices. You will receive email or a text message if practice is cancelled for weather. 

Communications
 
Parents, Juniors and Novices and all members should register on the website (left menu item). This is important for communication. We use email and cell phone text messaging only for registered members. Registered members may mail other members from the website.

Thank you,  
 
Phil Greipp

greipp@gmail.com

Sun, 05/03/2009 - 18:23 — greipp

 

A study of the effects of increasing sleep on athletic performance was done by researchers at Stanford University

Basic tips are:

- Make sleep a part of your regular training regimen.
- Extend nightly sleep for several weeks to reduce sleep debt before competition.
- Maintain low sleep debt by getting sufficient nightly sleep (nine or more hours for teens and young adults).
- Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
- Take BRIEF naps (less than 1/2 hour) to obtain additional sleep during the day, especially if drowsy.

Never oversleep and don't oversleep for practice!

Phil Greipp