Humboldt Bay Rowing Association
Regatta's and Events
Parents and Team Potluck Dinner - Saturday, September 30, 5:00 pm - Coach Scott's house.
Coaches meeting notes: - for those interested in what was discussed this year at the SouthWest Juniors Regional Coaches Meeting check this out. I also explain what it is all about. It might be a little dry for some of you, but their is some good info in here about why the championship race is organized the way it is.
Regatta's - boat race's
Coaches note: Which Regatta's should you go to? ALL OF THEM!! Seriously, if you want the best racing experience then go to all of them that do not have optional next to them. It is a learning experience and each time you will get better. It is worth the money and time spent. If you don't want to do that, then just stick to the Home Regatta and Ashland. Otherwise commit to all of them.
Please sign up for the events as soon as possible on the form below. Just enter the information in each box and it will be saved automatically. Please note that their are tabs at the bottom for each of the races.
Click on each Regatta for more information about that event
September 3rd - Petaluma Marathon - canceled
Spring - This is last years schedule but I have the links here so you can see what to expect for next spring. The spring schedule will be announce later in the season after I get together with all of the other coaches in October to plan it all out.
March - Home Regatta - Humboldt Bay, Eureka, CA
March – Oakland invite - a scrimmage with Oakland Tech, Berkley High and Palo Alto
March – Pacific Invite (Lake Merced) - SF, CA
April - Saturday – 510 Sprints (Berkeley HS) - Oakland Estuary, CA
April -Saturday - May change to Sunday - Ashland Invite, Immigrant Lake, Ashland, OR or at home - still working on details
SAT/ACTesting Days - Keep these in mind for those of you who need take them
January – SAT TEST DAY
February – ACT TEST DAY
March – SAT TEST DAY
April – ACT TEST DAY
May – SAT TEST DAY
June – SAT TEST DAY
June – ACT TEST DAY
Youth Nationals - June 8-10, 2018 - Scaramento, CA this year!!!
For new rowers here is some quick info on how most races work:
- Most races you will be racing similar skilled rowers. Novices race novices, girls and boys are separate categories.
- In the fall races are 5,000 meters and take about 25 minutes to row. You will row to the start at one end of the course and race back to the finish line against the clock. Boats are released 15 seconds apart and may pass each other throughout the race. Entries vary and can sometimes be quite large. In the eights races there are usually 30 - 60 entries.
- In the Spring races are 2,000 metes and the boats start together in a line. Usually there are 6 to 8 boats across and it is a mass sprint to the finish line.
- In general I try to have everyone who wants to row have two races (e.g. one fours race and one quad, or a double and a quad, etc...). It does not always work out that way, sometime you have one, sometimes you have three or four. I do keep fitness in mind. On a rare occasion there are not enough people to fill out a boat and I may not have a race for you. That will be determined as quickly as I can and I make every effort to find you a race to race in.
- We like to keep the team together. We stay at the same hotel, arrive at the course and depart together. There is lots of work to do like loading the boats back on the trailer and we need everyone to make it happen.
- We can arrange hotel rooms for parents - fill out the google doc. form.
- We need parents to drive kids down to the course. You do not need to go to every event but we do need enough drivers for each of the kids. We will set up the carpool, just fill out the form.
- This is a sport for spectators. Spring is a bit more fun to watch then fall but it is still great to see your kid race to the finish line with everyone cheering. It is a great atmosphere and HBRA always has a fantastic group of parents working hard to make sure our kids hear us. It is definitely worth your time.
We have lots of team apparel that can be ordered for you.
Label your clothing!!!! - it is a good idea even just for the boathouse. It is easy for someone to mistake team clothing for theirs and, poof! you have lost your favorite team shirt. Label it or mark it in some fashion so you and others can identify it.
Team Polo's and Other Apparel
Team Polo's and Other Apparel can be found at our team store on Sew Sporty . The link should take you right there. I can add items if there is anything from sew sporty that you see but that is not on our team site.
Team Hats - there are some on Sew Sporty but I also have a bunch with our logo on it for sell at the boathouse. They are $15. Ask about it.
Team Training Shirts - We have some red shirt a lot of the rowers use for practicing in and traveling to races (which is a good and acceptable alternative to the travel polo's if you prefer) and sometimes racing in. The say "If I pass out please note my time" on the back - which will make sense after you have rowed or listen to your rower for a while. I have those and am continually ordering more on a regular basis. They are $20 each, just come see me.
Travel Bags - There are some nice ones on Sew Sporty if you need a bag - get them embroidered with your name on them. - it helps when you have a team full of black bags and they are all piled up on a tarp at the race course.
Travel Polo's - we like to look good when we travel. Rowers should wear nice pants (be it jeans or khaki's) and a team polo. These can be found at Sew Sporty.
Rowing Shorts - The novice will need to purchase some rowing shorts to race in and everyone should have a set to practice in. These are black spandex shorts that can purchased through sew sporty. Be sure to get the regular black spandex ones and not the masters racing shorts that have the red stripe down the side. You can also get plain black spandex shorts from other stores as well. JL makes some nice comfortable ones. Sew Sporty just makes it super easy
There are also shorts with all sorts of designs on them. These are excellent fun for practice but you will need plain black ones to race in.
A Note on Spandex - Boys often think wearing spandex is weird, and maybe that is true if you are walking down the street in it but for rowing, everyone wears it. It is light-weight, breathable, and super easy to move in. Your hands don't get caught in it when you pull your oar in, nor does it get stuck in your rolling seat. There is no getting around it - spandex is the best option for rower so if you are squeamish about it you are going to have to get over it and give it a shot. I have never heard anyone complain about it once they have rowed in it and all of our varsity love the stuff.
Race Shirts - We have two race uniforms that we use. For our novice we row with the traditional novice shirt. Scott hangs on to those and hands them out for use at races. You do not have to purchase one of these but if you really want one for yourself they are $15.00, just talk to Scott.
Varsity Unisuit - For Varsity Our race uniforms are unisuits made by JL. Coach Scott will be ordering these throughout the year so please contact him if you are interested. Here are the forms you will need to fill out(or at least get me the info that is asked for on them) for me to make our order.
Varsity can also wear our team shirts to race in.
There are some black and white uni's on Sew Sporty. These are the original HBRA Uni design. We do not race in these any more but if you want one they are great for practicing in.
For those of you who want the competitive edge, home workouts are a must. Here is a basic workout plan for you, feel free to adjusts it as you feel necessary.
A. Pick one of these to do each day, Monday through Friday. Try to choose a different option from the last day, e.g. dont do the 30 min run two days in a row but you can do a 30 minute run one day, super abs the next, and a 30 min run again the day after that.
1. 30 minute run
2. Super abs (too easy? repeat as needed but keep your workout to 30 min)
3. Count Down Abs (too easy? repeat as needed but keep your workout to 30 min)
4. Plyo Power (only do this once through - not recommended for repeats)
5. East Germans (Recommended 3 - 6 times through)
6. More options to come but if you have an idea let me know and I will consider adding it. Oh and Sleepies is not a thing.
B. Pick one of these to do each day for three days a week. Again try to do a different workout from the previous day.
1. Burpies - 3 x 15
2. Firercrackers - 20
3. Jumpies - 3 x 20
4. Push ups - 4 x 10
C. Weekend workouts - Choose one to do for one day over the weekend
1. 60 min jog
2. 30 min stair climb
3. 60 min mt bike
4. 120 min road bike
5. 30 min swim
D. Rest Day - as important as the workout days choose one day to not work out. This is a good day to do homework or chores around the house.
1. Scullers x 15
2. Crunches x 20
3. Leg Raise x 15
4. Crunches x 10
5. Scullers x 10
6. Crunches x 10
7. Twist Crunch x 10
8. Crunches x 20
9. Scullers x 10
10. Sit – Ups x 20
11. Crunches x 10
12. Twist Crunch x 15
13. Crunches x 10
14. Scullers x 10
15. Straddle Sit-Ups x15
16. Scullers x 10
17. Crunches x 20
18. Leg Raise x 20
19. Scullers x 10
20. Hold Crunch x 10
21. Crunches x 20
22. Leg Raise x 15
Count Down Abs
(Be careful with this one)
12 days of Christmas
(do it like the song “On the first day of Christmas...”)
1 minute of mt climbers
2 tuck jumps
3 10-second-high knees
4 jumping lunges
5 perfect pushups
7 flutter kicks
8 sculling situps
9 cross toe crunches
10 skater lunges
HBRA Does several fund-raisers throughout the year. We need everyones help on these fund-raisers. Your dues covers coaching costs, Club Membership to USRowing, utilities and dock fees, maintenance and advertising. They do not cover boat or equipment purchase.
Want List - Short version
1. 2 stroke coaches - $450 each - these keep track of boat pace and strokes per minute. We own two but I would eventually like to have one per boat. Two more this year is on top of my list
2. Sculling Oars - $500 each. We need 20 more of these to keep up with the clubs growth and allow for team specific sizes. I will settle for 5 more this year
3. Coaching launch with engine - Looking for one more 14' aluminum launch. These run about $4-$6000 and I am usually looking for a used one with a good 4 stroke engine.
4. Racing Doubles - Our next boat purchase goal is to have more doubles. These run about $12 - $14k.
Total fundraising goal for the year: $10 - $20,000. This year, if the juniors can exceed $12,000 I will take some of that money to pay for the trailering costs to all of the spring regattas. If we beat $25,000 the club will pay race entry fees in the spring. If we reach $60,000 the club will pay for hotel fees.
August 26th - Bake Sale - It will run from 11:30 to 3:00 pm and the location is by the Samoa Cookhouse.
Masters Rower Toni Farrar (email@example.com, 707-443-0845) is in charge of this event and is looking for baked goods from our members. She will be at the boathouse at 9:30am on Saturday August 26th to pick up the baked goods or on Friday. Whatever works for people. Please contact her to let her know you would like to bake some goods and arrange a time for her to pick those goods up.
Piggybackr - Letter writing campaign done through a website, piggybackr.com - more info on this coming soon - expect to work on this in September/October
Dinner - Typically these don't bring in more then a couple $K but we do have one in the planning stages, being organized by one of our rowers. It would be pretty neat to build something to the scale of the I-block party which nets over $20K every year. So if anyone has any ideas how to achieve that I am interested.
Team Contact Info - This is a google document so please update it as needed.
Varsity Workout Calendar - roughly what the varsity will be doing at each practice. So you can plan ahead for those 2k tests.
Varsity Weight Lifting - This is what we will be doing at the boathouse, but if you need a copy, here it is.
Info/Membership Packet (pdf) - Lots of good info about the season (also on this website, but also includes the 2017 membership contract and our code of conduct.
Membership Agreement - for those who have already
US Rowing Waiver, 2017 (pdf) - Please make sure you have filled out a waiver for the current year
Parent Handbook (pdf) - great place to find answers about how the club is run, what happens during racing, and what we do in general.
USRowing.org - USRowing is the governing body for rowing in the US. They oversee the national teams for all ages, set guidelines and rules for racing in the US, and certify and provide rowing officials at all USRowing sanctioned events, as well as a lot more. Check out their page. There is a lot of really good information on it.
Row2k.com - The all inclusive rowing news site. If there is anything you ever wanted to know about rowing, it is probably on this site, along with current news and events from all around the world.
Regatta Central - Race information can be here for most of our races. This is also the portal I use to sign up to many of these races.
General Info About Rowing
This section is designed to help parents communicate with their kids about rowing. Rowing is all they will want to talk about. Unfortunately you might think they are speaking a different language. Here are a few things that may help. Also check out the glossary of terms at the back of the parent handbook.
Here is the area that gets my parents all of the time:
Single (1x): One rower, two oars, no coxswain, sculling boat
Double (2x): Two rowers, two oars each, no coxswain, sculling boat
Pair (2-): Two rowers, one oar each, no coxswain, sweep boat
Coxed pair (2+): two rowers, one oar each, has coxswain, sweep boat
Quad (4x): Four rower, two oars each, no coxswain, sculling boat
Coxed Quad (4x+): Four rowers, two oars each, has coxswain, sculling boat
Four (4+): Four rowers, one oar each, has coxswain, sweep boat
Straight Four (4-): Four rowers, one oar each, no coxswain, sweep boat
Eight (8+): Eight rowers, one oar each, has coxswain, sweep boat
Typically we race Head Races in the Fall. Boats row against the clock in single file on a longer course, usually about 5,000 to 6,0000 meters. Events generally take anywhere from 20 to 45 minutes.
Spring racing is a form of sprinting in the rowing world. The most common distance is 2,000 meters, though the east coast often uses 1500 meters for juniors and some venues like Lake Merced in San Franscisco (1750meters) require shorter courses due to this size of the body of water being rowed on.
Races generally last about 6-9 minutes long and are broken down into four parts for the rowers. The first 500 meters is dedicated to getting the boat moving from a stand still as fast as possible and attempting to get your bow out in front. The second 500 the rowers try to relax into a more comfortable pace they can hold. Depending on race strategy you may see a team try to make a move to overtake or close in on a boat.
The third 500 is all about preparation for the last 500. Often times you will see boats make a big move at the 1000 meter mark and pick up the stroke rate. The last 500 is all about the the sprint at the end. That usually lasts 250 meters and is where boats will pick up the rate and try to get in more strokes then the other boats. This is the part the spectators usually see.
Previous Emails to the Team
Just in case you missed an email earlier in the year I have them included here.
Varsity workout calendar - In excel form - you will want to use the tabs at the bottom to select the correct month
|U2 - Mixed boats 10k steady state|
|Labor Day No Practice Join me at the I-Block Party||Land workout Erg - (2-3) x 15_(5_, 5_, 5_) at (24, 26, 28 spm) weights||Drills 3 x 16’ (4’,4’,4’,4’)) at (20, 22, 24,20 spm)||Land Erg - 5K weight circuit||U2 - Mixed boats 15k steady state @ 20|
|Drills, Drills, Drills (2-3) x 20_ (10_, 7_, 3_) at (20, 22, 24 spm)||Erg - 3 x 15_ – 1st and 3rd at 26 spm; 2nd (17 strokes on/5 strokes off) at 32-34 spm||5 x 2k/ 2_ rest at (18- 24 spm)||Land Erg - Pull and Puke weight circuit||U2 - Mixed boats 20k steady state @ 22||30k - just go for it|
|Drills, Drills (2-3) x 20_ (10_, 7_, 3_) at (20, 22, 24 spm)||Land workout Erg - (2-3) x 15_(5_, 5_, 5_) at (24, 26, 28 spm) weights||(2-3) x 19_(4_, 3_, 2_, 1_ … 4_) at (18, 20, 22, 24 … 18 spm)||Land Erg - 6k Plyo's||U2 - Mixed boats 20k steady state @ 24||2 x 5k racing at open cadence or 1x8k at open cadence|
|Drills, Drills Drills, Drills 29min pyramid (20 - 28)||Land workout East Germans Erg - 10k stackers||Drills 2-3 x 6k (2k, 1k, 500,500) (24,26,28, 30)||Land Erg - Pull and Puke weight circuit||U2 - Mixed boats 20k+ steady state @ 24||HBRA Potluck at Scotts|
|Drills, Drills, Drills (2-3) x 20_ (10_, 7_, 3_) at (20, 22, 24 spm)||Water (1-2) x 16_(8_, 4_, 2_, 1_, 1_) at (24, 28, 30, 32, 34 spm)||(2-3) x 19_(4_, 3_, 2_, 1_ … 4_) at (18, 20, 22, 24 … 18 spm)||erg - 10k all out||16k of steady state, on easy side @ 20-22||Rest|
|Head of Humboldt||(16-18k) steady state at (18,20,22,18 spm)||Water 3 x 15_ – 1st and 3rd at 26 spm; 2nd (17 strokes on/5 strokes off) at 32-34 spm||6 x 2k / 2_ rest at (18-24 spm)||Water 2 x (4-5k) at (1.5k, 1k, 1.5)( 26,24,28 spm)||Trailer Loading||Travel|
|Head of the Port||(16-18k) steady state at (18,20,22,18 spm)||Water 3x 4k at 24,26,28 spm||6 x 2k / 2_ rest at (18-24 spm)||Land Workout Erg - 6k Weights||16k of steady state, on easy side||Rest|
|Drills, Drills, Drills (2-3) x 20_ (10_, 7_, 3_) at (20, 22, 24 spm)||Water (2-3) x 15_(5’,5’,5’) at (24,26,28 spm)||Drills 2-3 x 6k (2k, 1k, 500, 500) (26,28,30, 32)||Trailer load||Travel day||Head of the American|
|Drills, Drills, Drills (2-3) x 20_ (10_, 7_, 3_) at (20, 22, 24 spm)||Land workout Erg - Water 3 x 15_ – 1st and 3rd at 26 spm; 2nd (17 strokes on/5 strokes off) at 32-34 spm|
|Drills, 29' rate pyramid (24- 32)||Land workout Erg - 6k||U2 - Mixed boats 20k+ steady state @ 24||2 x 5k racing at open cadence or 1x8k at open cadence.|
|(16-18k) steady state at (18,20,22,18 spm)||Water 3 x 15_ – 1st and 3rd at 26 spm; 2nd (17 strokes on/5 strokes off) at 32-34 spm||Drills, 29' rate pyramid (24- 32)||Load boats||travel||Foster City Masters|
|Focter City - Jrs||Boat unload, discussion, land workout||Land Workout Erg - 6 x 2k / 2_ rest at (18-24 spm)||2 x 20_ (10_, 7_, 3_) at (24, 26, 28 spm)||Land workout Find the Turkey -6k triatholon||Team fun day|
|No Practice||No Practice||No Practice||No Practice||No Prtactice|
|Drills, (16-18k) steady state at (18,20,22,18 spm)||Erg - Pull and Puke weights||Drills, 29' rate pyramid (24- 32)||Land workout Erg - (2-3) x 15_(5’,5’,5’) at (24,26,28 spm)|
|12 Days of Christmas, 5 x 2k/ 2_ rest at (18- 24 spm)||30k - just go for it|
|4 x (250/3', 250/3', 500/5') (24, 26, 28 - 20 on off) Plyo||6k test - 12 days… Weights||5' on/off x10 (28 on, 20 off) Plyo||Erg tabata Weights||12 Days of Christmas, 5 x 2k/ 2_ rest at (18- 24 spm)|
|60 min Swing Plyo||Erg Circuits Weights||500 meter repeats Plyo||Smells a lot like C-mas Triatholon challenge||Inter team 2k's|
Regatta's and Events
Uni-suit's and Apparel
Varsity Workout Calendar
Humboldt Bay Rowing Association is a non-profit organization dedicated to promoting the sport of rowing for community members of all ages and abilities. HBRA is located in the Adorni Center and the HSU Boathouse on the Eureka Waterfront. Please call 707.677.3214 for further information.