March 2007 - Lake Washington Rowing Club

LWRC
NEWSLETTER March 2007
Web site: www.lakewashingtonrowing.com
President
Vice-President
Co-Secretary
Co-Secretary
Treasurer
Co-Captain
Co-Captain
Program Manager
Marcie Sillman
Bill Tytus
Kate Brooks
John Robinson
Ben Porter
KC Dietz
Rachel McGovern
Conor Bullis
206-322-4476
360-579-4155
206-218-6555
206-236-1994
206-523-7344
206-284-8384
206-251-1063
206-547-1583
rowermarcie@yahoo.com
bill@pocock.com
kbrooks@thevilla.org
jrobinson@entrix.com
bporter@porterkohli.com
dietzkc@earthlink.net
sheprs@mindspring.com
conor.bullis@lakewashingtonrowing.com
Hard Core: The Winter Scullers
John Robinson
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 countermotion. 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 immediately 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 Ballard 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 finding 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 (Sheriden, 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
continued on page 2
Dem Bones, Dem Bones
Gretchen Hulls
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 competitive at state, regional, and national levels, includes runners, 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 fascinating 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 produces 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 higherdensity 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 activity, 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 hormone 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 lifestyle; take calcium with Vitamin D, and advise our daughters
and granddaughters to do the same; peak bone mass is developed 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 presentations 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!
LWRC Odds and Ends
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
suedandridge@yahoo.com.
Hard Core
continued from page 1
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.
The Lake Washington Rowing Club Newsletter - March 2007
2
New Board Gets to Work
John 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-Secretary 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 updated 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-secretaries 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 recommendations 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 continuing 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 during the dinner hour and we promise to share with any who
come out.
LWRC Mixed 2x Challenge
Sunday, 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: evanjacobs@yahoo.com
The Lake Washington Rowing Club Newsletter - March 2007
3
Captains Corner
KC Dietz and Rachel McGovern
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 growing 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 maintenance. 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.org
March 24: Green Lake Spring Regatta
www.greenlakecrew.org
March 31-Aprill 1: San Diego Crew Classic
www.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.
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 double,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 response, 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!
Manager’s Scoop
Conor Bullis
Safety and Equipment
Traffic 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 equipment 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 comments 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 conor.bullis@lakewashing
tonrowing.com or 206-547-1583.
The Lake Washington Rowing Club Newsletter - March 2007
4
The Rowers’ Code
1.
2.
3.
4.
5.
6.
7.
8.
Always do what’s best for the team.
Every seat has equal value.
No talking in the boat (it’s not what you think).
Balance the boat.
Timing is everything.
Carry your load.
The coach is in charge.
Everything stays in the boat.
- Marilyn Krichko, Founder, The OARS Program
Experience the power of pulling together as a team
866.599.OARS
www.oarsprogram.com
Marketplace
Host your next event at
Lake Washington Rowing Club
Available for parties, banquets, weddings,
receptions, meetings and more
For inquires please contact:
Facility Manager: Andi Day
Phone: (206) 714-5087
E-mail: AndiDay1@aol.com
The Lake Washington Rowing Club Newsletter - March 2007
5
LWRC Coaching Staff
Theresa Batty, Developmental Sculling
Theresa 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 novice & 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 Lakeside. He will be assisting John, Olivia and Frank.
Frank Cunningham, Coach to all
Frank started rowing as a schoolboy in 1937. Stroked during
his years at Harvard, winning numerous races. His heavyweight 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, Juniors
Andi began coxing and rowing in college at WSU and started
coaching there as well. She was one of the founding members 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 Technique
Hugh 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 coinstructor for the continuing twice-weekly intermediate sculling 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, Olivia also be works at the UW as the Varsity Assistant Intern.
Olivia coaches the men of MST.
Anna Noble, Intermediate/Advanced Sculling
Anna 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 throughout 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 Scullers
Bill 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 Competitive 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
The Lake Washington Rowing Club Newsletter - March 2007
6
Rowing Groups
Rowing 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 Group
The 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 Saturday
Contact: Boathouse Manager, 206-547-1583
Sculling Technique
We 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 conditioning 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 Thursday
No reservations necessary, however newcomers to this group
should contact Huge to verify meeting times.
Contact: Hugh Lade, 206 524-7591
Fridays with Frank
This 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 Fridays
Contact: Boathouse Manager, 206-547-1583
Martha’s Moms
The 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 Saturday
Contact: Lynne Robins, 2007 Captain: 425-825-9843
lynner@u.washington.edu
Nancy Richards, Member Liaison,
ntrichards@aol.com
Mixed Sweep Team
The 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 Saturday
Contact: John Tytus, 206-251-4789
Evening League
Looking 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
The Lake Washington Rowing Club Newsletter - March 2007
7
Lake Washington Rowing Club
910 N. Northlake Way
Seattle, WA 98103-8831
Manager/Boathouse Rental/Voice Mail (206) 547-1583
Boat Bay (206) 547-2668 Fax: (206) 547-3549
E-mail: conor.bullis@lakewashingtonrowing.com
www.lakewashingtonrowing.com
This Month at LWRC
Race Calendar:
Lake Sammamish (Sound Rowers), March 17
Green Lake Spring Regatta, March 24
San Diego Crew Classic, March 31 - April 1
American Lake Classic (Sound Rowers), April 21
LWRC Mixed 2x Challenge, April 29
At LWRC:
Board Meeting: April 5
Lake Washington Rowing Club
910 N. Northlake Way
Seattle, WA 98103-8831
“A Tradition of
Excellence”
Learn to Row Schedule
Beginning Sculling:
Saturdays and Sundays, 10 a.m. - noon
March 10 - April 1
April 14-May 20
Tuesdays and Thursdays, 6 - 8 p.m.
March 6-29
April 3-26
Beginning Sweep:
Tuesdays and Thursdays, 6 - 8 p.m.
March 5-28
April 2-25
Presorted Standard
U.S. Postage
PAID
Seattle, WA
Permit # 1445