Hello JRC,

It’s been a busy and productive month at JRC. I went up to the boathouse on a Saturday morning to coach scullers, and found Scott Hinckley, Tom Rizzo, Pete King and Andy Grover hard at work making repairs to the Harris. We have a new group of women scullers who are anxious to start putting a sweep boat together. They’re already coming to Monday and Wednesday erging sessions. Because of the weather, the Sunset Row has become the Sunset Erg, but we still do dinner at Mudville. Karen’s husband Jim joined us this week and Dr. Salazar doesn’t feel that he’s getting enough erg time in so he’ll be there too. He’s already in training for the headrace season and we’ll develop training programs for anyone else who wants to be ready. The youth finished up their summer developmental program, and the youth committee is getting the program set to run for the new scholastic year.

The summer picnic at Dr. and Mrs. Salazar’s was, as always at that perfect location, a great success. Turnout was a little low because of threatening weather, but the outdoor gods were with us and the pool got a good workout. (I’ve never had so many kids armed with water pistols attacking me at the same time!!) And there’s a wonderful recipe for the low-fat Blueberry Trifle that Jim Upright made for the JRC Fiesta later in this newsletter.

Peter House and Dave Holloway have gotten together to get our ramp built so that’s a project that’s back on track.

We’ve written a $5,000 grant to Ryka through the Women’s Sports Foundation, which, if awarded, will pay for coaching twice a week for a women’s team for a full year. And Occuquan Foundation is also offering a non-specific grant up to $2,000 and that’s due on September 23rd. Maybe we could use that to pay for repairs to our old boats!

Welcome to new members Kim Vitek. Looks like we’re close to having a novice women’s boat for the headrace season!!

So things are hopping! Check the newsletter and the website for the regatta schedule and when erg sessions are going on at River House. Let me know if there’s anything on your mind. I’m at marten.beth@mayo.edu or 716-4719.

See you on the water.

Beth

HIGHLIGHTS OF THE AUGUST 2003 BOARD MEETING

Jacksonville Rowing Club, Inc.
Meeting of the Board of Directors
August 7, 2003

Meeting called to order 6:15pm EST (board members in attendance: Bob Raiser, Yvonne Chipman, Steve Goodman, Peter King, David Harsh, Beth Marten, Cameron Winship, Alan Hahn. Visiting club members: Al Salazar, Patrick Fore

Minutes from previous board meeting approved

Treasurer Report: total dues received for the month $3,549.00. Several members still have yet to pay dues or to be fully up to date on their dues. Dave presented a list of who has paid and who has not as of 8/6.

Dock: Peter House said that he would be able to get the hinges this week. David Holloway will now be constructing the ramp rather than Peter’s friend.

Youth Committee: We have five people interested but we don’t have coaches lined up. Barbara may or not be able to coach at every session so she needs help to do the youth coaching. The club needs somebody who can be the lead coach.

RYKA Women’s fitness grant. Beth presented a draft text of the grant application. Other board members agreed that the application looked good. Alan Hahn also mentioned another program for clubs that are reaching out to people in their respective communities.

AXA Corporate team building: AXA was looking for us to shoot for September with a picnic style type of event. Patrick endorsed the Team Concepts (Dan Lyons) program and said that people have been satisfied with that program. This is separate the Oars program that was discussed in e-mails by board members as an option to raise money for club and to get the club exposure. Dan Lyon’s program is only available in Philadelphia. Beth contacted the representative of the Oars program but she still has not received a response.

Membership: Steve Goodman resigned as a member of the board and also as membership chairman. David Harsh will retrieve the phone messages from the membership machine and forward those names to Beth. Dr. S forwarded a message from Chuck Metzler regarding creating a seniors advisory group to develop short and long term planning for the club. The board welcomed this proposal.

A discussion ensued regarding membership and people who are rowing who are not members. For example, there are several women who are not paying members but are still rowing the 4+. There are also some men that still have not paid. Also, which boats should experienced/inexperienced members be permitted to row. Examples were given about the extensive hull damage done to the new four.


UPDATE ON YOUTH SUMMER CREW GRADUATES

In the July 2003 Newsletter we reported that various graduates of JRC Summer Youth Crew had gone on to national and international competitions this summer. Here is an update on the three young ladies highlighted in the last newsletter.

Missie Fiesler who had teamed up with her college roommate to race the double at the Pan Am trials continued to train with her partner and headed to the US Nationals in Camden, NJ the last week of July. Missie and her partner took home a GOLD medal at US Nationals in the Intermediate Women’s Double. WAY to GO Missie! Missie is back in Jax, training again and will head back to Stanford University this fall.

Missie’s sister, Mindy Fiesler, named as stroke of the US Junior Women’s Eight competing at the FISA Junior Championships in Greece, is returning home with a SILVER medal from the world championship! YOU Go Girl! Due to horrendous wind conditions on the course (ummm, did anyone at FISA check this out before naming Greece as the Olympic site??) Mindy’s crew, along with the other competitors were forced to race a 1000 meter course (half the distance they trained for). In what must have been a beautiful finish to watch, (hopefully Mindy will write us an article on her race and experiences) the first five boats to cross the line did so within 4 seconds of each other! WOW!

Last, but certainly not least, Kari Hill, has returned home from a successful summer with the Junior Development Team. After competing at the CanAmMex Games earlier this summer Kari and her teammates headed to US Nationals in Camden to race in the Junior Eight and the Intermediate Eight. Kari comes back to us with a SILVER medal in the Junior Eight. KEEP ‘em comin’ Kari!

Once again, heartfelt congratulations to the First Coast Athletes, their coaches and parents.

JRC JUNIORS
(SCHOLASTIC TEAM)

As usual, JRC Juniors will start the scholastic season the first Monday after Labor Day (this year that date falls on September 8, 2003). HOWEVER, this year, we will have only the novices (anyone rowing less than one year) starting on September 8th for a week long intense learn to row/training course. The experienced athletes will return the following Monday on September 15th. The Fall Athletes/Coaches/Parents meeting will take place after practice on Thursday September 25th.

The newly formed Board committee; the Youth Committee, has been meeting all summer to iron out some wrinkles from last year (payment schedules and paper flows), make some decisions on how this year will be handled (watch for a potential change in dates and times for practice) and hire new coaches (their names and ideas will be detailed in the September newsletter). The parent representatives to the Youth Committee are Hilda Ettedgui and John Forrester. If you have a concern or idea and want to fast track, contact either of these parents (or Barbara Sanchez-Salazar) and they will bring it to the next meeting.

Take a look at the JRC Fall Prize Give-Away Article for info on a special prize being given away for the member who entices the most kids to sign up for and attend the week long learn to row course. You bring ‘em, We hook ‘em!

Finally, as we are about 1 month away from the start of fall crew, our experienced athletes need to come to practice with at least a minimum of fitness that we left you with last spring!!! All experienced athletes should commence basic fitness routines to get you ready for the first day of fall practice. Just for grins and giggles, this weekend (Aug 9/10) Ms. Barbara did a 5K erg piece and then tried to see how many PROPER crunches (all three angles--front/side/side-- for those of you with short memories) and PROPER leg lifts (“the Bobby’s”) she could do….cuz guess what, she is gonna make sure whatever she can tackle after a long crunch-free and leg lift-free summer….the youth team is gonna START with on Day ONE. Soooo, athletes, let’s put the ol’ coach to shame. Coach Barbara got to 75 on each of the three crunches and 4 on counts of 20 for the lifts! What can you do??? Start watching TV, or listening to music or sitting on the beach (whatever teenagers do these days) and pushing out sets. If you can’t make it to 80, do as many as you can and keep increasing that number every few days. By mid September Ms. Barbara hopes to be back to 100/100/100 and 20 leg lifts at a 20 count (Laura’s counting not Bobby’s counting!).

See ‘ya on the water!

JRC FALL PRIZE GIVE-AWAY

In order to reach as many athletes as possible this year, the Youth Team, in conjunction with the JRC Board, is offering a prize to the member who finds the most youth athletes to join JRC Juniors. The prize is a gift basket full of fun rowing and non-rowing items and gift certificates. To be eligible to win you must either be a member in good standing of JRC or a family member of a good standing JRC member. To count in the tally, the youth team athlete must not have rowed with JRC last season, must complete the week long learn to row session and must identify you as the member who got them to register and take the learn to row course. We will try to have a sign in sheet at the first learn to row session for those who failed to identify their member but it is much easier if the newbie identifies you for us.

HEADRACE NEWS

Those of you planning to do the head race series it looks like there will be the same six races as in the past: Miami, Jacksonville, Augusta, Hooch, Tennessee, Chattanooga. The powers that be are trying to add Stetson’s, Huntsville Alabama, Wilmington NC, Shreveport LA, and Austin TX. But those sites are still up in the air now as being in the headrace series. Stay tuned for more info on that front.

While on the subject, I found a training article in the masters rowing association (MRA) home page that I would like to share. I was looking for information on just how the body’s aerobic and anaerobic systems are used in different kinds of races, especially headraces.
Also, what are the techniques for building these two kinds of fitness? The article elaborated on a training system originally developed by Volker Note and Wolfgang Fritsch in Germany, and I have summarized the article below.

There are five aerobic and one anaerobic training categories in the system. Each of the categories causes a specific adaptation that moves the rower one step closer to achieving their performance goals. Over the course of a training year the categories are performed in the order presented. When a higher category is introduced the lower category is maintained. It seems to me that one shouldn’t go any lower than CAT III in training for headraces, but I will let you be the judge.
The majority of time should be spent training in the most basic category, Category VI (CAT VI). There have been several studies that have looked at the training programs used by the top rowing countries in the world. They have consistently found that the top rowers perform only 5-10% of their total training volume at higher intensity intervals. In other words, 90% of the work is done in CAT VI. Head racers and marathon rowers need much longer sessions than 1000m or 2000m racers. In any case, the minimum duration for a CAT VI session is 40 minutes. Anything less is insufficient to create a training effect. Long training sessions are done less frequently. For example, four-hour training sessions need only be done three to four times per week but 60-minute sessions may be done eight to 10 times per week (OUCH!).
Category V (CAT V) training is important for head racing. In Longer head races, 30 minutes or more, as much as half of the race may be done at the upper end of CAT V. No more than 3-5% of total training volume should be dedicated to CAT V. Training in category V can either be done as steady-state exercise or long undulating intervals. Since category V intervals are below anaerobic threshold they do not cause an accumulation of lactic acid. Category V training is usually started after six to eight weeks of category VI training are completed.
Category IV (CAT IV) is a narrow band just above and just below anaerobic threshold. Interval training can be used to increase anaerobic threshold. Using a 2-3:1 rest:work ratio will ensure adequate recovery between repeats. In other words, if your work interval is 3 minutes the recovery interval is 6-9 minutes. Recovery should be active in either CAT VI or V. One of the goals in preparing for a headrace is to increase the amount of time that anaerobic threshold can be maintained. Threshold endurance training uses steady state exercise at anaerobic threshold for periods of 20-30 minutes. These training sessions become very similar to races and should only be done in the 4-6 weeks prior to the racing season. Training for threshold endurance more than once a week can quickly lead to over training and possible injury.
Category III (CAT III) intensity is quite high and no more than 1-2 training sessions per week of this training should be scheduled. Category III intervals are four to 10 minutes duration with 8 to 20 minutes recovery. Recovery is active and is done in category VI. This is repeated for a total of 20 to 30 minutes of work time per training session.
The objective of Category II (CAT II) training is to increase VO2 max and endurance time at VO2 max. Training in category II is similar to category III. Intervals consist of 2 to 7 minutes work followed by 10 to 20 minutes rest. This is repeated for a total of 10 to 20 minutes of work per training session. Since the intensity is very high this type of training should only be done one to two times per week.
Category I (CAT I) is an anaerobic training category. In 2000 m racing about 70-80% of the energy used comes from the aerobic system and 20-30% from the anaerobic systems. Anaerobic alactic training is done using short sprints of 5-20 seconds in duration. The sprints can be done from a stop or while the boat is moving. These sprints should be added to the program about 6 weeks prior to your major competition 1-2 times per week. They can be occasionally during winter training but not more than once a month.

2003 SUMMER FALL REGATTA SCHEDULE

August 21 Masters Nationals Calif
August 23 Orlando Masters Regatta Orlando, FL
October 11 Chattanooga Head Race Chattanooga, TN
October 12 Head of Indian Creek Miami, FL
October 18/19 Head of the Charles Boston, MA
October 25 Head of the TN Knoxville, TN
?October 25? First Coast Head Race Jax, FL
?October 25? Head of the John Deland, FL
November 1/2 Head of the Chattahoochee Gainesville, GA
November 8 Head of the South Augusta, GA
November 8 Gator Head Race Palatka, FL
November 8 Gator Chaser Head Race Sanford, FL
?November 22? Sunburn Regatta Talla., FL

RECIPE OF THE MONTH

Low-Fat Blueberry Trifle

For the sauce:
1 pkg. frozen berries of any kind
1 pts. fresh blueberries
2/3 c. maple syrup (you can substitute an equal amount of brown sugar
or Splenda, but make sure it is well dissolved in the sauce)
2/3 c. sweet white wine, such as Riesling
¼ c. fresh lime juice

Put all ingredients in a non-reactive pan. Crush the berries lightly with a potato masher or the back of a slotted spoon. Bring to a boil. Cook about 10 minutes on medium heat until slightly thickened, stirring occasionally. Allow to cool.

For the cream:
8 oz. low-fat (Neufchâtel) cream cheese, room temperature
2/3 c. confectioner's sugar
2 tsp. lime zest
1 tsp. vanilla
16 oz. fat-free sour cream

Beat the cream cheese and sugar together until smooth and creamy. Lightly beat in lime zest, vanilla and sour cream, just until combined.

To assemble:

1 pt. fresh blueberries
1 can mandarin oranges in juice, rinsed and drained
1 sugar-free angel food cake

Use a 2 ½ qt. trifle bowl. Gently slice the angel food cake into 1" cubes. Put about ½ cup of the sauce in the bottom of the trifle bowl, then layer cake, sauce, cream and fruit in approximately equal thirds, finishing with the cream and fruit on the top. Garnish with some additional lime
zest, if desired. Makes 20 servings of ½ cup each.