Monday, November 9th 2009 - Saturday, February 13th 2009
Mon, Wed, Fri - 7-8AM OR 7:15-8:15PM

Days Off - Winter 09-10
Thanksgiving Break	Wed 11/25 - Sun 11/-29
Winter Holiday	Sat 12/19 - Sun 1/3
Martin Luther King Day	Mon 1/18
Tank Days
Day 1	11/21
Day 2	12/5
Day 3	1/9
Day 4	1/30
Day 5	2/13
Other Important Days
GMRC Pentathlon	12/12
Cincinnati Erg Sprints	2/7

Welcome to the 2009-2010 winter training season. The 'on water' success from the last year has created a community of folks who still want to row even though the cold winter weather is upon us. Actually, that is only natural, most major rowing communities do provide rowing training throughout the winter months including our neighboring programs in Cincinnati and Dayton. No matter what your level of involvement is, whether it is recreational rowing or competitive rowing, staying in shape over the winter will ensure an even more successful 2009 rowing season.

Training
The indoor training is based upon interval workouts on the rowing machines (ergs). The training also includes running, body weight circuits and yoga. The USRowing National team (Olympic Team) has been known to only use rowing machines for their winter training.

Personal Improvement
Rowing indoors gives you a great chance to improve as an individual. Much of the basic rowing stroke and strength can be broken down and highlighted while training indoors. If you are looking to row in college or are looking to transfer to another university your individual erg scores are important numbers for you.

GMRC Pentathalon
This is a fun event to train for during the beginning of the winter season! It'll also give you a good idea of what you should be doing over the winter break when we don't have organized practice. The events include, running and erging as well as a variety of other events to test our limits.

Coxswain Development Sessions
This will be a great opportunity for coxswains to learn more about their rowers and how to motivate them. On days where the rowers are completing long, low workouts, the coxswains will be busy with the coaches studying some of the greatest coxswains in the world, studying their style, and developing their own. On the hard workout days, the coxswains will get immediate feedback from their rowers and coaches. This is the best place to hone coxing skills.

Field Trips!
The Cincinnati Rowing and Fitness Center (located under the Montgomery Inn on Eastern Ave.) also has what is called an indoor rowing 'tank'. It simulates rowing on the water. We plan several field trips to the rowing tanks this season.

Even Racing too!
There is also an opportunity to race at the Cincinnati Indoor Rowing Championships held at St. Xavier High School at the beginning of February. This event is a qualifying event for the Indoor National Championships (AKA CRASH's B's) held in Boston, MA. The individual rowing machines are linked together and displayed on a big screen TV. Each rower occupies their own lane simulating an on the water event with 10 lanes.

Winter training is HIGHLY recommended for anyone wishing to row competitively in the spring.

Already doing another sport? Winter training is important! However, if you are not planning on rowing over the winter we do encourage you participate actively in another sport, then come join us again on the water next year. Let your team know what you are up to and we may even come cheer you on at your swim meet or wrestling match! Whatever you do don't become a couch potato!

Additional Fees
Tank rental fees: $10 per visit ($50 for entire season)
Cincinnati Indoor Rowing Championship Entry Fee (TBD)

Winter Season Schedule
Practice will be at the MUH Gym. There will be two practice times, and you must come to either one or the other. All meters and workouts will be logged

Vacation:
o Thanksgiving: November 25th-29th
o Winter Holiday: December 21st-January 10th
o Martin King Day Jan. 18th

Racing
o Sunday Feb, 7th Cincinnati Indoor Rowing Championships
o Saturday Feb, 27th Chicago Indoor Rowing Championships (optional)

Questions/Comments contact: Head Coach Kegan Thacker
513-600-3667
CoachKegan@greatmiamirowing.com