Programs
Mile High Rowing Club offers year-round programs for new and returning rowers and coxswains.
Click on one of the programs below to learn more!
IN ADHERING TO THE LATEST STATE COVID -19 GUIDELINES POSTED ON NOVEMBER 17, 2020, ALL WORKOUTS WILL BE DONE VIA ZOOM CALLS. Our county is in Level Red as of Friday, Nov 20th, we will therefore be conducting our workouts via Zoom Calls. We will return to our normally planned Indoor Season at the Cherry Creek State Park once the restrictions have been lifted.. At the moment the twice daily workouts will be done via Zoom Calls.
November 23, 2020 to February 15, 2021 (Winter Season Dates) We race in the Virtual Denver Indoor Rowing Championships first week in February.
WINTER BREAK PRACTICE TIMES IN EFFECT FROM DECEMBER 21 TO JANUARY 1.
ERG workout is from 7:30-8:30 am
HIIT workout is from 6:30-7:30 pm
Updated Zoom link for the new erg time was emailed on December 18th.
No Erg on Christmas Day or New Year's Day.
No HIIT on Christmas Eve, Christmas Day, New Year's Eve, New Year's Day.
Temporary Workout Plan while in Level Red:
Option 1 Workout for which no special equipment is needed:
Monday to Thursday from 6:30-7:30 pm
Friday 4:30-5:30 pm.
Option 2 Workout for which an erg aka a rowing machine:
Monday 4:30-5:30 pm;
Tuesday 6:30-7:30 am or 4:30-5:30 pm;
Wednesday 6:30-7:30 am or 4:30-5:30;
Thursday 6:30-7:30 am or 4:30-5:30 pm
Friday 6:30-7:30 am
The below schedule will not be in effect until restrictions are lifted from the red level.
Group 1, Females 16 and older:
Monday 4:30-5:30 pm at Lake House; Tuesday 6:30-7:30 pm ZOOM: Wednesday 4:30-5:30 pm at Lake House, Thursday 6:30-7:30 pm ZOOM: Friday 4:30-5:30 pm at Lake House
Group 2, Younger Rowers on the team
Monday 6:30-7:30 pm ZOOM; Tuesday 4:30 -5:30 pm at Lake House; Wednesday 5:40-6:40 pm at Lake House; Thursday 4:30-5:30 pm at Lake House; Friday 4:30-5:30 ZOOM
Group 3, Senior Males only
Monday 5:40-6:40 pm at Lake House; Tuesday 5:40-6:40 pm at Lake House, Wednesday 6:30-7:30 pm ZOOM; Thursday 5:40-6:40 pm at Lake House; Friday 4:30-5:30 pm ZOOM
Group 4, At Home Erg and Zoom Workouts
Monday 6:30-7:30 pm ZOOM; Tuesday, Wednesday, Thursday 6-7 am Zoom Erg Workout* You must have access to an erg to join this group; Friday 4:30-5:30 pm ZOOM
Group 5, At Home Zoom Workouts
Monday, Tuesday, Wednesday, Thursday 6:30-7:30 pm ZOOM; and Friday 4:30-5:30 pm ZOOM
We will be running Indoor groups of 12.
Each session will run for an hour.
At each Indoor session the athlete and their ergometer will have their own 6 foot space.
Each rower will need to wear a mask during workouts
Each ergometer will have its own cleaning supplies.
Each rower will need to answer daily questions regarding health before be permitted into practice.
Fee for the Winter Season is $425 and registration will open on October 29th.
Note that Priority for the Spring Season will be given to those who are either doing a school sport such as swimming, wrestling or participating in our Indoor Program. Everyone will need to complete a 2k to be considered for the Spring Team.
Mile High will be hosting the 2021 Denver Indoor Rowing Championships (DIRC), Those registered in the Winter Program will be entered in DIRC races by the coaching staff.
Our 2020 Spring Season sadly did not happen in the manner we expected. Due to Covid 19, we were only able to have the athletes train at home on their home. And our athletes rose to the occassion. We participated in the USRowing Virtual Central Youths and 21 of our athletes qualified for the USRowing Virtual Youth Nationals.
We hope that our 2021 Season will be back to normal with a start in March and racing at Central Youths in May followed by Youth Nationals in June.
2020 Spring Season began Monday, March 2 and ended in June with our Virtual USRowing Youth Nationals.
Please read the policy on absences and review the handbook so that you fully understand the expectations for your athlete and family.
Absences are reported to MileHighRowing2020@gmail.com
2020 Planned Spring Scrimmages and Races
This is what we had planned just so that you can get an idea of what 2021 might look like.
We are working on scrimmages with CJC/Ft Collins and Utah the weekends in April. 90 percent chance that we will be in Boulder April 27/28th weekend due to the Walleye Fishing Tournament at Cherry Creek.
May 1-3, The team will compete at Central Youths in Oklahoma City, OK, with team travel to the event on May 1. Should our rowers qualify from this Regatta, they are required to compete at Youth Nationals in Florida June 9-14.
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The cost for spring season is $1,100 this does not include your travel costs nor does it include the additional costs for Youth Nationals.
Invited rowers will receive a link for registration prior to the start of the season.
Safety Video
https://www.youtube.com/watch?v=Rx5SUe_RdgQ&feature=youtu.be
Handbook MHRC-Handbook-revised 2019b
OFFICIAL Mile High Rowing Paperwork- 2019-2020
This program runs from Tuesday, April 7th and ends after the U15/U17 USRowing Nationals, June 5/6.
This group is for our athletes who are 16 and under. If your athlete turns 17 this year, this is not the correct group.
Practices:
Tuesday, Wednesday, Thursday 4:30-6:30 pm
Saturday and Sunday 8:30-10:30 am
Please review the handbook and our absence policy before registering your athlete.
Spring Scrimmages and Races
We are working on scrimmages with CJC/Ft Collins and Utah the weekends in April. 90 percent chance that we will be in Boulder April 27/28th weekend due to the Walleye Fishing Tournament at Cherry Creek.
June 5/6, The team will compete at U15/U17 Nationals, Camden New Jersey with team travel to the event on June 4. All those enrolled for this team will compete in New Jersey.
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The cost for spring season is $1,100 this does not include your travel costs for New Jersey.
Invited rowers will receive a link for registration prior to the start of the season.
Absences are reported to MileHighRowing2020@gmail.com
Safety Video
https://www.youtube.com/watch?v=Rx5SUe_RdgQ&feature=youtu.be
Handbook MHRC-Handbook-revised 2019b
OFFICIAL Mile High Rowing Paperwork- 2019-2020
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LearntoRow.MHRC@outlook.com
MHRC 2020 Learn to Row Camps for 13-18 year olds ARE Happening this Summer!
If you think you might be interested in joining our team, then enrolling in a Learn to Row camp is the first step.
This summer (2020), we will be conducting our annual Learn to Row programs, the basics of rowing for 13-18 year olds, in sculling boats, single rowing shells only. All camps take place at Cherry Creek Marina and in the morning. Check each 
session for its specific time. Each week-long program is limited to four participants, and athletes are required to wear masks during all land activities. Due to COVID-19 restrictions, we are unable to train new coxswains at this time, until restrictions are lifted by US Rowing and local authorities. Rowers must be at least 13 years old at start of camp to participate.
We are located in the gated area of the Lake House aka Pelican Bay. When facing the Lake House, you will see a driveway and a gate to your left. Enter the gate and follow the gravel path on your left until you reach the gray trailer marked Mile High Rowing Club.
Register Here:
https://www.regattacentral.com/clubs/?org_id=2961
Session 1 runs from June 15-June 19, Monday to Friday from 7-9 am. FULL
Session 2 runs from June 22-June 26, Mon to Friday from 7:30-9:30 am FULL
Session 3 runs from June 29-July 2, Monday to Thursday from 6:30-9 am.
Session 4 runs from July 6-July 10, Monday to Friday from 7-9 am.
Session 5 runs from July 13-July 17, Monday to Friday from 7:30-9:30 am.
Session 6 runs from July 20-July 24, Monday to Friday from 7-9 am.
Session 7 runs from July 27-July 31, Monday to Friday from 7-9 am.
Session 8 runs from August 3-August 7, Monday to Friday from 7:30-9:30 am.
Session 9 runs from August 10-August 14, Monday to Friday from 7-9 am.
Requirements for all camps:
- Rowers and coxswains must be at least 13 years old by the start of camp. No exceptions, none. Boat laws require those under 13 to wear a full lifejacket this impedes the rowing learning process. If you are over 18 and interested in rowing check out the Rocky Mountain Rowing Club.
- Rowers (not coxswains) must be able to carry a minimum of 25 lbs. over their heads (divided weight of an eight boat by the number of rowers).
- Rowers must be at least 100 pounds, and 5'3" for the female team and 5'5" for the male team-this is for the safety of the rower.* The exception to this rule is those wishing to coxswain only. Coxswains do not need to meet the height or weight requirement, but must still be at least 13 years old. Interested coxswains must be confident as we will teach them to not only steer a boat, but command their crew. No prior experience is necessary, but confidence is a must.
- Rowers and coxswains must be able to swim and tread water for at least 10 minutes.
- Coxswains (the one who steers the boat) should be under 120 pounds for boys and under 110 for girls.
- CAMP FEES ARE NON-REFUNDABLE. Rowers must be available to attend every day of the camp. Late arrivals are not allowed.
- Required paperwork must be completed prior to attendance and fees must be paid prior to the start of camp.
Parents/legal guardians and camp attendants must watch the USRowing Safety Video before the start of camp.
https://www.youtube.com/watch?v=Rx5SUe_RdgQ&feature=youtu.be
OFFICIAL Mile High Rowing Paperwork- 2019-2020
Camp attendance does not mean automatic placement on the fall team. You will receive notification at the end of camp if you are invited to join the team.
Schedule for the Fall updated SEPT 4, 2020
LABOR DAY WEEKEND SCHEDULE: ALL TEAMS ARE FROM 0630-0830 (AKA 6;30-8:30 AM) ON SATURDAY AND SUNDAY. NO PRACTICE ON MONDAY, LABOR DAY.
Saturday Practice: 7-9 am Females;
8:30-10:30 Males
Sunday Practice: 7-9 am Males;
8:30-10:30 Females
During the week, you will choose your practice times. Weekends will be gender separated.
Choice One is Monday, Tuesday, Wednesday from 4-6 pm and your Saturday and Sunday assigned times.
Choice Two is Monday, Tuesday, Wednesday from 4:30-6:30 pm and your Saturday and Sunday assigned times.
Choice Three is Tuesday, Thursday, Friday from 4:30-6:30 pm and your Saturday and Sunday assigned times.
Registration will open on Sunday August 23rd and close on Monday August 31st. All paperwork needs to be completed prior to your athlete being permitted to start practice. Your online signed USRowing Waiver must be done. You must have a USRowing Membership. Championship membership will allow your athlete to get the monthly rowing magazine, very informative magazine particularly for those new to the sport.
The 10 week season fee is $1,000.
No Practice on Labor Day, September 7th.
Fees for Fall Season Team are set by the Board, note that Fall Season Fees do not include your travel fees (airfare/hotel). It does include coaching fees, regatta registration, food at regattas, boat maintenance fees, etc.
Races/Other Events
Oct 3-4, Head of the Oklahoma, OKC while this is a usual annual race for us, this event will not be happening this year due to Corona Virus. The race organizers have decided to not host it this year.
October 31/November 1st weekend, Wichita Frostbite, (Wichita, Kansas) November 1st
Junior Women Practice Times and Days:
Saturday 7-9 am; Sunday 8:30-10:30 am.
During the week is one of the following (M, T, W 4-6 pm); (M,T, W 4:30-6:30pm) or (T,Th, F 4:30-6:30 pm).
Families will register for their weekday preferences. The weekends are assigned by gender.
Are you curious as to how boatings are done? 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 Practice Times and Days:
Saturday 8:30-10:30 am and Sunday 7-9 am.
During the week is one of the following (M, T, W 4-6 pm); (M,T, W 4:30-6:30pm) or (T,Th, F 4:30-6:30 pm).
Families will register for their weekday preferences. The weekends are assigned by gender.
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
Your athlete must have an online signed USRowing Waiver before being permitted to start practice with the team.
2020 MHRC-Handbook-revised-2020)
OFFICIAL-Mile-High-Rowing-Paperwork-2020-2021
Head Coach Grace Malacrida (Level III)
CoachMalacrida@outlook.com
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)
Coaches
- Anthony Malacrida (Level II)
- Liz Hart (Level II)
- Lisa Dirth (Level II)
- Rachel Baumgartner (Level II)
- Cass Bruins (Level I)
- Clarissa Hand
- Virginia Dodenhoff
- Rachel Junge
- Aubrey Shinofield
- Jeremy Bernstein
2019-2020 MHRC Board
Executive Committee
- Mike Sawyer, President president@milehighrowing.org
- Conn Flanigan, Vice Pres vice president@milehighrowing.org
- Diana Mead, Treasurer treasurer@milehighrowing.org
- Jena Tallon, Secretary secy@milehighrowing.org
| CENTRAL YOUTH ROWING CHAMPIONSHIPS ARE TYPICALLY HELD THE FIRST WEEKEND IN MAY. ALL SPRING 2021 ROWERS ARE REQUIRED TO ATTEND.
We 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 (absence@mhrc.org) if you anticipate any issues. Some dates to keep in mind:
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IMPORTANT DATES: 2020-2021
We 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 (MileHighRowing2020@gmail.com) if you anticipate any issues. Some dates (please note these are what were found on line and are possibly subject to change) to keep in mind:
2020-2021 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.
Fall 2020
October 17 Scrimmage with CJC and/or Ft Collins Juniors
Oct 31-Nov 1 Wichita Frostbite – Wichita, KS
Winter 2020-2021
February 2020 Denver Indoor Rowing Championships
Spring 2021
May 1-2, 2021 USRowing Central Youths – Oklahoma City
(this is the Youth Nationals’ Qualifier)
June 3-5, 2021 USRowing U17/U15 Nationals Championships -Camden, NJ
June 10-13, 2021 USRowing, Youth Nationals – Sarasota, FL
GET INVOLVED – WE NEED YOUR HELP!
Parent Volunteers
We 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 10 hours per season.
Fundraising
The 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! Please contact our Fundraising Chair at fundraising@milehighrowing.org with any ideas or for more information.
MHRC Board
MHRC 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 president@milehighrowing.org.
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.
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.
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.
- NO WALKING OUT ON THE ICE
- 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
ROWING OVERVIEW
Rowing 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 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 Requirements
Rowers 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 Classifications
Women 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 to ensure that they meet this qualification. (Please note that these classifications are set by USRowing and FISA, and sometimes they get changed)
Coxswains
The 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.
Practice and Regattas
Fall 2020 Practice Schedule:
Rowers should come to practices properly attired or they will not be permitted to practice with the team. 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.
Saturday Practice: 7-9 am Females; 8:30-10:30 Males
Sunday Practice: 7-9 am Males; 8:30-10:30 Females
During the week, you will choose your practice times. Weekends will be gender separated.
Choice One is Monday, Tuesday, Wednesday from4-6 pm and your Saturday and Sunday assigned times.
Choice Two is Tuesday, Thursday, Friday from 4:30-6:30 pm and your Saturday and Sunday assigned times.
Registration will open on Sunday August 23rd and close on Monday August 31st. All paperwork needs to be completed prior to your athlete being permitted to start practice. Your online signed USRowing Waiver must be done. You must have a USRowing Membership. Championship membership will allow your athlete to get the monthly rowing magazine, very informative magazine particularly for those new to the sport.
The 10 week season fee is $1,000.
No Practice on Labor Day, September 7th.
Fees for Fall Season Team will be set by the Board, note that Fall Season Fees do not include your travel fees (airfare/hotel). It does include coaching fees, regatta registration, food at regattas, boat maintenance fees, etc.
Races/Other Events
Oct 3-4, Head of the Oklahoma, OKC while this is a usual annual race for us, this event will not be happening this year due to Corona Virus. The race organizers have decided to not host it this year.
October 31/November 1st weekend, Wichita Frostbite, (Wichita, Kansas) November 1st
Junior Women Practice Times and Days:
Saturday 7-9 am; Sunday 8:30-10:30 am.
During the week is either M, T, W 4-6 pm
or T,Th, F 4:30-6:30 pm.
Families will register for their weekday preferences. The weekends are assigned by gender.
Are you curious as to how boatings are done? 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 Practice Times and Days:
Saturday 8:30-10:30 am and Sunday 7-9 am.
During the week is either M, T, W 4-6 pm
or T,Th, F 4:30-6:30 pm.
Families will register for their weekday preferences. The weekends are assigned by gender.
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
Practice is mandatory and days vary depending on the rower, although each 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 Spring Break, bear this in mind if you wish to race with the team in the Spring. 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.
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 Fees
Trip 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.
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.
Uniforms
Rowers 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.
This can be purchased as a one piece (Uni) or in 2 pieces.
Packing Lists
Rowers 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 uniforms
Plastic bag for wet items; A reusable water bottle NOT TO BE SHARED
A small amount of cash for purchasing souvenirs, like regatta t-shirts
Fall Regatta
Wichita Frostbite
This is our final race of the fall season. It will take place on Sunday November 1st, 2020 at Riverside Park in Wichita, KS. http://wichitarowing.org/frostbite
Spring Scheduled Regatta
USRowing Central Youth Championships
Spring rowers are required to attend Central Youth’s in Oklahoma City, May 4-5, 2019. All teams in our district of Colorado, Kansas, Arkansas, Oklahoma, and Texas attend this regatta. The 2019 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.
USRowing U17/U15 National Championships, June 2021 Camden County NJ
Youth National Championships
Qualifying boats will continue to Youth Nationals, which will be held in June 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.
Junior Rowing Q&A
PRACTICE: GENERAL
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!
- 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.
- 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.
- 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.
- My athlete is sick – who do I tell?
Send an email to mhrcabsence2017@gmail.com 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.
- 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!
- 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!
- 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?
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. CoachMalacrida@outlook.com
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!
PRACTICE: ON THE WATER
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.
- 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.
- 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.
- 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 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.
- 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.
- 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.
- 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
- 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.
- Why does my athlete have to get to the regatta so much earlier than the start time?
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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Is it okay to eat the food in the MHRC tent?
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.com
www.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.