Good afternoon, Parents,
As we wrap up the fall season, it is time to start looking forward to Winter and Spring training. Please read everything below – I know it is lengthy, but this contains all the necessary information to carry us through to June.
Final Regattas:
Frostbite Regatta: this is a Varsity-only regatta on Saturday, November 12 at Mercer Lake. Additional information (such as arrival time), rosters, and line-ups will be posted by coaches as we approach the date. All spectators are welcome to watch from the Marina side of the lake. The tentative schedule for Frostbite is as follows:
Time Event
9:49 – 10:24 AM High School Women’s Four
10:31 – 11:06 AM High School Men’s Four
1:26 -1:54 PM High School Women’s Eight
2:01 – 2:43 PM High School Men’s Eight
Braxton Regatta: this is a Novice and Varsity regatta on Sunday, November 13 at Mercer Lake. As with the Frostbite, additional information, rosters and line-ups will be posted by coaches as we approach the date; and all spectators are welcome to watch from the Marina side of the lake. The tentative schedule for Braxton is as follows:
Time Event
8:00 AM High School Women’s Varsity Four Time Trial
8:15 AM High School Men’s Varsity Eight Time Trial
8:30 AM High School Men’s Varsity Four Time Trial
8:45 AM High School Women’s Varsity 8 Time Trial
11:09 AM High School Women’s Varsity Four Final
11:15-11:45 AM High School Men’s JV Eight
12:21-12:45 PM High School Men’s Novice Eight
12:51 PM High School Men’s Varsity Eight Final
2:51-3:09 PM High School Women’s JV Eight
3:15-3:33 PM High School Women’s Novice Eight
3:39 PM High School Women’s Varsity Eight Final
Boathouse Clean-up:
Fall Boathouse Clean-up Day is November 14, 2016 during regular practice time. Athletes should bring a change of clothes that they don’t mind getting dirty, as we will be moving launches out of the water, cleaning the erg room, boat bays, and areas around the boathouse and parking lot.
Winter Training Schedule:
Winter training for Varsity and Novice is by invitation only.
Varsity Training:
The winter Varsity season runs from November 15, 2016 through March 4, 2017. Training includes both boathouse practice and strength training. Over the past three years the juniors have worked with physical therapist and collegiate rower Kaitlin Jackson (see Bio below) to supplement the aerobic training we do throughout the winter with endurance strength training. This year we will again be working with Kaitlin Jackson, this time in space provided by CrossFit Hamilton. While our sessions will be held in a CrossFit gym, this program is not CrossFit but instead is one that has been specifically designed and tailored by Kaitlin for rowers. Every exercise the group does will simulate/reinforce the movement patterns we use to move the boat, and each session will include dynamic warm-ups and post-workout stretching. While the coaches believe this training really helps with the development of the rower, the program is completely optional and operates independently of the Princeton National Rowing Association. The CrossFit gym is located at 2101 E State St, Hamilton, NJ 08610. The schedule is as follows:
Girls: this year the girls will have the earlier training slot, from 3:45 – 5:45pm Mondays, Tuesdays, Thursdays, and Fridays. CrossFit begins November 30: Wednesdays 3:45-5pm, and Saturdays 8-9am.
Boys: this year the boys will have the later training slot, from 5:45- 7:45pm Mondays, Tuesdays, Wednesdays, and Fridays. CrossFit begins December 1: Thursdays 3:45 – 5pm, and Saturdays 9-10am.
Holiday Breaks: this year athletes will have both a Thanksgiving and Winter Break. Thanksgiving break is November 19 – 28 (practice resumes on the 28th); Winter break is December 19 – January 2, 2017 (practice resumes on the 2nd).
Strength Training Schedule:
| Girls | Boys | ||||
| November | 30 | ||||
| December | 3,7,14,21,28 | December | 1,3,8,10,15,17,22,29,31 | ||
| January | 4,7,11,14,18,21,25 | January | 5,7,12,14,19,21,26,28 | ||
| February | 1,4,8,11,15,18,22,25 | February | 2,4,9,11,16,18,23,25 | ||
| March | 1,5 | March | 2,4 | ||
Novice Training:
The winter Novice season runs from November 30, 2016 through March 2, 2017. The novice will practice at the Boathouse on Wednesdays and Thursdays from 5:45 – 7:45pm, and Saturdays from 10am – 12pm. Novice will not participate in the CrossFit program, but will have strength training incorporated into their workouts at the boathouse.
Cost for Winter Training:
Varsity- $425
CrossFit – $350 (Paid directly to CrossFit)
Novice- $300
Winter Erg Racing :
January 22- Philadelphia Indoor Rowing Challenge — Philadelphia, PA
February 5- Mainline Slide — Ardmore, PA
February 11- Center City Slam- Philadelphia, PA
February 12- Crash B’s — Boston, MA
To participate at Crash B’s, an athlete must compete at a previous indoor race during the season. The travel that may be associated with the winter races won’t be handled by the parent coordinators or coaches, and is the responsibility of athletes interested in attending. If there are a significant number of athletes attending we will send coaching staff to assist.
Spring Season:
Spring season is tentatively scheduled to start on March 6, 2017 for Varsity and March 20, 2016 for Novice. These dates are subject to change due to ice on the lake and other weather conditions.
Tentative Spring Racing Schedule:
San Diego Crew Classic April 1-2 – Top Varsity Boats
CRI/ Gonzaga Race – April 8-9 – Depending on Princeton (CL) (Varsity Only)
Mercer Lake Sprints April 22-23 – Mercer Lake (Varsity and Novice)
Saratoga Invitational- Saratoga NY April 29-30 (Top 3 Varsity and Top 2 Novice Boats)
Mid Atlantic Regionals – May 13-14 – Mercer Lake (Varsity and Novice)
Youth Nationals June 7-11th – Sarasota FL- Qualifying crews
Go, Mercer!
Kaitlin Jackson Biography:
- Graduated from the University of Notre Dame in 2008 (Bachelor of Science); rowed there from 2004-2008
- Graduated from University of Pittsburgh in 2011, Doctor of Physical Therapy (DPT)
- Assistant coach for the University of Pittsburgh Crew team, 2008-2011
- PT for RWJUH Somerset Sports Physical Therapy (working primarily with athletic population); currently studying to become a board certified sports specialist (SCS), to be completed in March
- CrossFit Endurance trainer (strength and conditioning for endurance athletes)
- Certified running coach (utilizing pose running technique)
- Utilizes sport-specific training, strength work and mobility/recovery techniques in own training as well as with athletes
- Competes in distance triathlon events and has completed two Ironman races