john robinson hard core: the winter scullers day like this ... · the moms are privileged to be in...

LWRCNEWSLETTER March 2007Web site: www.lakewashingtonrowing.com

Hard Core: The Winter ScullersJohn Robinson

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President Marcie Sillman 206-322-4476 [email protected] Bill Tytus 360-579-4155 [email protected] Kate Brooks 206-218-6555 [email protected] John Robinson 206-236-1994 [email protected] Ben Porter 206-523-7344 [email protected] KC Dietz 206-284-8384 [email protected] Rachel McGovern 206-251-1063 [email protected] Manager Conor Bullis 206-547-1583 [email protected]

On a cold overcast Saturday in late November, Bill and Frank gave the scullers our winter “homework”: dead slide and feet-out rowing to nail down the out-of-bow countermo-tion. After all, what else did we have to do over the winter? Some of us thought that sounded fine since we were planning on only rowing on weekends in the daylight. Others planned to ski to stay in shape but the Hard Core have dug in the closet for their pogies, put on a couple of extra layers and been out there undeterred in the dark, cold, wet, windy early mornings using the water and doing our homework. Bundled up we arrive at the boathouse at 5:30 and out of habit im-mediately migrate to the shop and turn on the heat lamps. We pick up a piece of sandpaper and make “the sanding motion” or comment about what a great job someone else is doing on a boat repair. After discussing the weather, the most recent boathouse gossip and weekend plans we run out of excuses and look towards the door, steeling ourselves for the cold and dark.

“Should we go east,” someone ventures. “No the southerly is coming up . Down the canal,” “But that same southerly is going to make it nasty at the Bal-lard Bridge and it’s going to rain...”

More than once this conversation has gone on until with a nod we turn to the repair project and the sanding, gluing or whatever else needs to be done takes on a more urgent pace

and someone finally says, “Just not good sense to be out on a day like this.”

Fortunately on most days we get out the door, board our boats without sliding off of the icy dock and push off to some of the most enjoyable rowing of the year. Fridays are “Long & Low” day. A long piece out to the lighthouse or the locks that starts with a slow measured pace to get warm, then find-ing a rhythm where each stroke is separate and distinct from the next. We concentrate on one stroke at a time and often finish rowing side by side, stroke for stroke on absolutely flat water. The other purpose of the L&L is to keep the heart-rate down and build aerobic capacity. Or at least that’s the theory. But with Susan Kinne, Dave Rutherford and Niki Sherey, it gets competitive and the last strokes can be tough ones.

On Saturdays we change gears; Susan Kinne organized the “Head of the Year” on the first Saturday and we boated a quad (Dietz, Williams, Smith and Dolven), a triple (Sher-iden, Alberti and Sillman) and three doubles (Kinne/Stewart; Rutherford/ A. Lee and Robinson/H. Lee) for a leisurely row to the locks and back. However, once at the locks, Susan, ever the provocateur, challenged us to race back. We did a staggered start and headed for the finish line at the Fremont Bridge. The next Saturday word had gotten around and we

The Lake Washington Rowing Club Newsletter - March 20072

and granddaughters to do the same; peak bone mass is devel-oped in the later teens and early twenties.

Dr. Nattrass sees about four master athletes a day, five days a week. She has about 1,300 overall patients in her database. Much of her work is pro-bono screenings in the community. To finance her work, she does clinical trials, making presen-tations to groups such as the American College for Sports Medicine and the ISCD (International Society of Clinical Densitometry). The Moms are privileged to be in her test system, to benefit from her professional expertise, and to enjoy her friendship. Cheers, Susan!

Dem Bones, Dem BonesGretchen Hulls

The OAR Northwest guys are not LWRC’s only open water adventurers. Sue Dandridge, LWRC’s rocket single sculler, is building an open water double in which to row from Alaska to Seattle this summer. She and her rowing partner are looking for three sets of older and not too expensive macon blades to buy.

The club has one set we can sell, but surely there are sets of unused macons in the boathouse that people would be happy to loan or give her, or to sell cheaply. Do us all a favor, help Sue and free up some spaces in those oar racks. If you have oars she could use, please send her an email at [email protected].

LWRC Odds and Ends

Dr. Susan Nattrass works out of Waters 10 at the Puget Sound Osteoporosis Center on 12th Ave S., on the hill behind the old Merchant Marine Campus. Her self-funded study on female athletes, age 42 and older, who are currently competi-tive at state, regional, and national levels, includes run-ners, swimmers, tennis players, and rowers. Susan herself is a competitive markswoman, representing Canada in the Olympics and World Championships, and bringing home her fair share of gold! For the past eight years she has focused on a number of Martha’s Moms, who she monitors for bone density individually every other year. Visiting the Puget Sound Osteoporosis Center is a fascinat-ing experience. You change into scrubs and proceed to be scanned, lying immobilized on a long, padded table, while a giant overhead DXA machine slowly moves from your toes to your shoulders, clicking away to form an image of your entire body. You roll to one side for a lateral lumbar spine shot, then hip, whole spine, body shot, and then finally a forearm shot, depending on which is your dominant hand. The DXA machine prints an analysis and Dr. Nattrass pro-duces your latest test results, complete with images of each scan and a comparison with your past years’ tests. She also delivers good advice! Eight years ago Dr. Nattrass began her density testing with visits from 285 athletes. Currently she is tracking about 250. Ninety of these women are rowers. The entire group includes menopausal, non-menopausal, and post-menopausal women (some on hormones and some not on hormones). Hormones have a very positive effect, producing higher-density bones. Spine, wrist, and fingers of rowers are most affected. Heel and hip are most affected in runners, and in tennis players, hormones contribute an all-body effect. Swimmers benefit the least from hormones, as swimming is non-weight bearing. Alas! Thinness doesn’t help bones. Estrogen does. So, weight-bearing exercise is crucial, but so are physical activ-ity, genetic history, and calcium intake. Calcium and exercise help maintain bone, and while most women don’t want to take drugs to build bone, many do need medication. For example, Fosamax, Actonal, Boniva, or SERM and hor-mone therapy will all reduce fractures. In addition, the FDA has approved PTH-Forteo, but it is very costly ($600 per month!). An easier, cheaper path to take once menopause happens is to have regular bone density tests; maintain an active life-style; take calcium with Vitamin D, and advise our daughters

boated a quad (Suor, Page, A. Lee and Kinne), three triples (Rogers/Alberti/Sillman; Dolven/Robinson/Jaffray; and Lade/Sheridan/H. Lee) and a double (Rutherford/Dietz) and again had a great time. Bill, hearing how much effort we were putting into the winter, came out on a Saturday to check up on us and to see if any of this was having any effect on our rowing. We were given a pop quiz, and true to form it was dead slide and feet out. But afterwards he was seen to nod his head that the Hard Core was putting in some useful time on the water over the winter. And after all just a nod from Bill or Frank is all we really seek.

Hard Corecontinued from page 1


LWRC Mixed 2x ChallengeSunday, April 29

There will be a new club regatta this spring featuring:

- 1000m racing in mixed doubles- Random assignment of partners

- Guarantee of at least 2 races (heat and final) per competitor

This regatta will promote those values that our club espouses:- Sculling- Racing

- Rowing with people of different abilities

More details will be announced in the April newsletter.

Questions: [email protected]

New Board Gets to WorkJohn Robinson

In February the club’s newly elected Board of Directors held its first meeting and got down to business for the new year. The two continuing members from last year, Co-Sec-retary Kate Brooks and Treasurer Ben Porter provided a brief orientation to new members, President Marcie Sillman, Vice-President Bill Tytus, Co-Captains KC Dietz and Rachel McGovern and Co-Secretary John Robinson.

After the orientation, the Board then worked through most of what turned out to be a lengthy agenda. Ben provided an up-dated financial statement and a draft profit and loss statement for last years HOTL was briefly discussed. A portion of the meeting was also spent setting the procedures that the board will use to conduct its business this year.

The Board will hold a regular monthly meeting on the first Thursday of each month at 7 PM and conduct all business at the regularly scheduled meetings. Business items for the agenda will be accepted by the president or the co-secretar-ies until 5 days before the meeting at which point the agenda will be closed. Materials to be presented to support an agenda item must also be submitted before the agenda closes to allow the Board members time to review the agenda, read

materials and prepare for the meeting. Regular agenda items will include a Manager’s Report from Conor Bullis on club operations; a monthly financial report from Ben Porter; and an Executive session at the end of each meeting.

The Board plans to continue implementation of the actions adopted by last year’s board that came out of its September 2006 planning session. Principal among these recommenda-tions were the development of an annual budget; the use of standing committees (similar to the HOTL Committee) to take responsibility for certain club activities; and continu-ing review of the Junior Rowing program. To jump start the budgeting process, the Board has asked John Stewart of the HOTL Committee to coordinate formulation of a first draft budget and objectives for the 2007 HOTL and present it at the next Board Meeting.

Board meetings are open to all regular club members so you are encouraged to attend and hear discussion of the issues that affect the club on a day-to-day basis. It’s also likely that there will be snacks at each meeting since it takes place dur-ing the dinner hour and we promise to share with any who come out.


Rachel and I have been learning the ropes over the last month. Here’s a bit of news.

Labeled equipment:We’ve successfully inventoried the boats in the boathouse, and hope to find space for some of the folks on the grow-ing wait list. All club boats are labeled with the pertinent restrictions. Remember, there are a handful of boats that require captains’ permission and are not part of the general use equipment. Additionally, we have a few boats labeled RACE ONLY. This means these boats can only be rowed in preparation for races. Please be sure to be cleared for take off with the captains.

Procurement and Retirement:Melissa Hayes and Susan Kinne are busy brokering for newer, but “used” boats in order to upgrade our eights and retire our older fleet. We may purchase older Lakeside eights for use in our beginning programs if the price is right. It seems a home has been found for Greywolf, the old quad. Susan continues in search of good quad riggers.

Launches:The launch team, Jack Bautsch and Andrew Jaffrey, have readied the launches for the spring rowing season. We are eternally grateful for their dedication and attention to detail. Greg Spooner has stepped in to assist with the launch main-tenance. Thank you Greg! In order to protect and maintain the launches, we ask that all coaches be properly trained and oriented before using them. See our manager, Conor, if you haven’t already, to get a refresher in safe and responsible use.

Suburban and Trailer:Nemesio Domingo has agreed to oversee the maintenance of the Suburban and trailer. Howard and Amanda Lee will be in charge of organizing, loading and assigning space on the trailer for away regattas.

Racing:Here are a few popular races coming up:March 17: SOUND ROWERS (6 or 13 Miles)www.soundrowers.orgMarch 24: Green Lake Spring Regattawww.greenlakecrew.orgMarch 31-Aprill 1: San Diego Crew Classicwww.crewclassic.org/

The LWRC Women’s MST, Martha’s Moms, and Watercat will all send crews to the San Diego Crew Classic. A few of us will be heading over to Lake Sammamish to scull in the newly named Pizza & Issaquah - Redmond Row, one of many adventurous Sound Rowers events. Visit the web sites for more information on these early spring races.

Captains CornerKC Dietz and Rachel McGovern

Manager’s ScoopConor Bullis

We plan to add some new club races to our schedule this year, which will be open to all. Evan Jacobs, lightweight men’s elite sculler, has come up with a great mixed dou-ble,1000 meter race idea. The race will be held in the canal. Race results will balance age and finish position for a tallied score. In addition, we’d like to institute a mixed boat relay race, the May Day Relay or a June Day Relay. Each leg will be in the 1000 –2000 meter range, and teams will be made up of boats including wherries, triples, mixed fours, doubles, and elite singles. The extent of the race will be determined by your interest. The hope is to create three teams of 8 boats. Stay tuned for more information and how you can help.

Opening Day is on May 5th. The Seattle Yacht Club has sent out a poll to gather interest for racing. Based on your re-sponse, we have sent in a request for: Men’s 8 - 60+, Mixed Quad – any age, Women, Men or Mixed 8 – 30+, Women’s 40+ and Mixed 50+. Our goal will be to put the fastest boats on the water.

Thanks for your patience and help as we continue to get a hold of the scope of our job, and begin to take action. Be safe and well-lit on the water. Happy rowing!

Safety and EquipmentTraffic on the waterways is increasing as the weather gets warmer and spring nears. Please stay safe; sign out in the log book, use boats you are approved to row, check and adjust your equipment before rowing, wear proper clothing for the day, wear a life jacket if you have one, know the traffic patterns of the waterway, make a plan of what to do in an emergency, use your judgment to determine if the water is rowable, row with others if you can and have fun improving your stroke!

Club equipment is used frequently during the rowing season. Please take care of the equipment; check and adjust your equip-ment before rowing, carry and store boats properly, avoid the splash guard and fin when setting in slings, wipe down boats and open vents after rowing, report any damage with detail in the damage log (no names or blame).

Please help me to achieve my three goals by sending me com-ments and observations that you would like to make known. Goals; maintain clear and open communication, enhance the current structure and listen to the membership and external rowing community. Contact me at [email protected] or 206-547-1583.


The Rowers’ Code

1. Always do what’s best for the team.2. Every seat has equal value.3. No talking in the boat (it’s not what you think).4. Balance the boat.5. Timing is everything.6. Carry your load.7. The coach is in charge.8. Everything stays in the boat.

- Marilyn Krichko, Founder, The OARS Program

Experience the power of pulling together as a team866.599.OARS www.oarsprogram.com

Marketplace

Host your next event atLake Washington Rowing Club

Available for parties, banquets, weddings,receptions, meetings and more

For inquires please contact:Facility Manager: Andi Day

Phone: (206) 714-5087E-mail: [email protected]


LWRC Coaching Staff

Theresa Batty, Developmental ScullingTheresa trained with the national team pre-elite lightweights from 1986-1989 (Sweep & Sculling). In 1989 she was selected as an alternate for the National team. She won several U.S. titles and competed in Canada and Europe. Theresa started the crew program (with Cath Johnson) at The Evergreen State College. Coached at Green Lake, Mt. Baker and Stockholm rowing club. Theresa continues to compete in masters and open water rowing events. Having coached nov-ice & experienced rowers since 1988, she plans to continue coaching continuing/developmental sculling classes as her schedule allows, and LTR classes.

Conor Bullis, Mixed Sweep Team Conor began his rowing career at Mt. Baker over 10 years ago. In addition to coaching at Mt. Baker he has also coached several Oregon crews, including Corvallis Rowing Club, Willamette University and most recently Oregon State. Conor rowed for Oregon State between 2001 and 2005, and was the JV8 Team Captain. Conor is also coaching at Lake-side. He will be assisting John, Olivia and Frank.

Frank Cunningham, Coach to allFrank started rowing as a schoolboy in 1937. Stroked during his years at Harvard, winning numerous races. His heavy-weight 8+ at Harvard was inducted into the Rowing Hall of Fame in 1975. Coached Seattle Junior Crew, Lakeside School Crew, and many LWRC crews. Currently, as Head Coach at LWRC, Frank instructs the MST, the Competitive Sculling group, the Old Recs Sweep Squad and “Fridays with Frank.”

Andi Day, JuniorsAndi began coxing and rowing in college at WSU and started coaching there as well. She was one of the founding mem-bers of Kenai Crewsers and Anchorage Rowing Association in Alaska. She served several years on the ARA board, a year as the Team Manager, and has coached Learn-to-Row, Masters, and Juniors. She competes as a masters coxswain in several national and world masters events. Andi coaches the Juniors Rowing Program.

Hugh Lade, Sculling TechniqueHugh rowed at college and Masters levels. Won several US and Canadian Masters Nationals titles. Hugh coached several novice and intermediate sculling classes. He currently is co-instructor for the continuing twice-weekly intermediate scull-ing group and also manages the Old Recs Sweep Squad.

Olivia Morrow, Mixed Sweep Team Olivia started rowing in high school at ZLAC in San Diego. She joined the UW’s crew team as a walk-on and raced with the Varsity 8 and JV 8 boats. Olivia raced at the USRowing National Championships where she won gold and bronze in the Elite/Senior 8 and Intermediate Pair. A recent grad, Ol-ivia also be works at the UW as the Varsity Assistant Intern. Olivia coaches the men of MST.

Anna Noble, Intermediate/Advanced ScullingAnna first joined LWRC in 1995, as a part of the collegiate summer program. Since then she has competed, both sculling and sweep, for a variety of clubs at numerous races through-out the U.S. and Canada. She moved back to Seattle in 2002 and joined LWRC’s Competitive Sculling group. She has coached youths and adults, sweep and sculling, beginners and advanced rowers. Anna currently coaches sculling Learn to Row and Intermediate/Advanced classes.

Bill Tytus, Competitive ScullersBill started rowing and racing at national level in High School. Won Junior Nationals (4+), 2nd at IRAs in college (stroke 8+), placed 2nd in Diamond Sculls at Henley (1x), stroked US 8+ at European Championships, placed 2nd at PanAm Games in 1x. Coached UW Men’s lightweight crew. Began coaching at LWRC in 1990, where he has coached several Masters and Junior National Champions. Currently coaching Competitive Sculling group at LWRC.

John Tytus, Mixed Sweep Team John rowed four years in college. John placed 4th at Thames Cup, Henley Royal Regatta, 1995. He attended USRowing Pre-Elite Camp and USRowing Nations Cup Camp in 1995, and LWRC Summer Camp 1997. In 1997 John won the silver medal at National Championships in the Senior 4-. An LWRC member since 1996, John rowed with LWRC Com-petitive Sculling Group 1996-1998. He has been the MST Team Coach since 2001. His crews have won gold at Head of the Charles, San Diego Crew Classic, Masters Nationals, Masters Regionals and several local regattas. In 2005 John was named Northwest Coach of the Year.

Molly Zeaske, Evening League


Rowing GroupsRowing programs are available to all club members who are interested in receiving coaching. Coaching fees are $25 per month. This monthly fee allows you to participate in any sweep or sculling program (with the exception of Martha’s Moms).

Competitive Sculling GroupThe competitive sculling group is coached by Bill Tytus and Frank Cunningham. The purpose of this group is to improve your sculling (although we are occasionally visited by pairs, which we welcome) through conditioning and technique.Practice Times 5:30 AM Monday through Friday 6:30 AM Saturday Coached practices are on Wedensday and SaturdayContact: Boathouse Manager, 206-547-1583

Sculling TechniqueWe welcome club members who seek intensive technique practice, whether they are just graduating from a novice Learn-to-Row class or want to correct habits developed over years of sculling. You will learn the same techniques taught in Bill and Frank’s competitive group, but without the con-ditioning workouts. You can row wherries or racing singles. Your instructors will row along side you, demonstrating drills and describing movement, sound, and feel. We expect you to become a skilled, efficient sculler who understands how and why a boat moves fast.Practice Times - Spring Schedule 6:00 AM Monday 6:00 AM ThursdayNo reservations necessary, however newcomers to this group should contact Huge to verify meeting times.Contact: Hugh Lade, 206 524-7591

Martha’s MomsThe Moms have a 22-year history of rowing competitively. We welcome new members. Women 27+ years of age with some rowing experience should contact us.. Practice Times 5:15 AM Tuesday, Thursdays 6:00 AM SaturdayContact: Lynne Robins, 2007 Captain: 425-825-9843 [email protected] Nancy Richards, Member Liaison, [email protected]

Evening LeagueLooking for a good workout and a fun group of sweep and sculling rowers? The Evening League program welcomes people with some skill levels who want to row recreationally and have a good time. The group is perfect those who want to stay in shape, receive coaching, and might want to try racing. After Thursday rowing we often go out to a local Fremont establishment for social hour.Practice Times 6:30 - 8:15 PM Mondays, Tuesdays, Thursdays Contact: Boathouse Manager, 206-547-1583

Mixed Sweep TeamThe LWRC Mixed Sweep Team rows eights and fours, with an emphasis on skill building and preparation for competition. This developmental program accommodates rowers from intermediate to advanced skill levels. Both men and women, lightweights and non-lightweights, masters and non-masters, are encouraged to show up and will be boated appropriately.Practice Times 5:00 AM - 7:00 AM Tuesday, Thursday 6:00 AM - 8:30 AM SaturdayContact: John Tytus, 206-251-4789

Fridays with FrankThis group of women scullers focuses on rowing larger boats (4x, 3x, 2x) with a goal of racing. This is not a group for beginners. Participants should have mastered fundamental sculling technique, and have passed the flip test. Practice Times 5:30 AM FridaysContact: Boathouse Manager, 206-547-1583

Presorted StandardU.S. Postage

PAIDSeattle, WA

Permit # 1445

Lake Washington Rowing Club910 N. Northlake WaySeattle, WA 98103-8831

“A Tradition of Excellence”

Lake Washington Rowing Club Manager/Boathouse Rental/Voice Mail (206) 547-1583910 N. Northlake Way Boat Bay (206) 547-2668 Fax: (206) 547-3549Seattle, WA 98103-8831 E-mail: [email protected]

www.lakewashingtonrowing.com

This Month at LWRC

Race Calendar:Lake Sammamish (Sound Rowers), March 17Green Lake Spring Regatta, March 24San Diego Crew Classic, March 31 - April 1American Lake Classic (Sound Rowers), April 21LWRC Mixed 2x Challenge, April 29

At LWRC:Board Meeting: April 5

Learn to Row Schedule

Beginning Sculling:Saturdays and Sundays, 10 a.m. - noonMarch 10 - April 1April 14-May 20Tuesdays and Thursdays, 6 - 8 p.m.March 6-29April 3-26

Beginning Sweep:Tuesdays and Thursdays, 6 - 8 p.m.March 5-28April 2-25

john robinson hard core: the winter scullers day like this ... · the moms are privileged to be in...

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