Monday, November 9th 2009 - Saturday, February 20th 2009
Mon, Tues, Wed, Fri - 3:30-5 PM
Saturday 9-11 AM

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.

Our winter training location this year will the at the Hamilton Central YMCA, 105 N. Second St. Hamilton, OH 45011. This is within walking distance and just across the river from our current outdoor location. More information will follow regarding parking arrangements.

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 Pentathlon
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.

Evidence Based Sports Nutrition
Much of the nutrition information is either too generic or geared towards marathoners. This winter the athletes will be learning about how to fuel their bodies to produce the best results and how to distinguish evidenced based information from pop-culture junk science.

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!

Membership Levels
Racing team $250 REGISTER ONLINE NOW
This is a continuation of the racing season and is highly recommended for anyone interested in racing in the spring. We will practice all five days per week and the fees include the cost for the field trips to the rowing tanks. Each rower is responsible for getting thermselves to the Montgomery Inn Boathouse.

Recreational team $150 REGISTER ONLINE NOW
This membership is available to anyone who wishes to row recreationally in the spring. If you wish to race, we recommend the Racing Team winter training. This is also available to anyone who is competing in another sport over the winter and wishes to stay involved in rowing as much as possible. Each member chooses up to 3 days per week to come to practice. The schedule must be pre-set with the coaching staff.

Recreational members are welcome and encouraged to attend the field trips to the tanks, however, it is not a requirement. The cost of this is not built into the membership fees so a cost of $10/session will be assessed separately. Additionally, recreational members are encouraged but not required to attend the Cincinnati Indoor Rowing Championships at Notre Dame High School in Northern Kentucky. REGISTER FOR 5 TANK VISITS NOW** (see the list of dates at the top of this page).

**Please note that we cannot give refunds if the athlete does not attend all 5 sessions. Be sure this works within your schedule before payment is made.

Additional Fees
Cincinnati Indoor Rowing Championship Entry Fee (TBD)

Forms
If you are a returning rowers we do not need any new forms. If you are a new rower please complete and return the membership forms off our website. We can allow complete participation until those forms are submitted.

http://www.greatmiamirowing.com/waivers.html

Winter Season Schedule
Practice will take place indoors at the Hamilton Central YMCA. Please click here for directions.

• Weekly: Mon, Tues, Wed, and Friday 3:30-5:00PM, Saturday morning 9:00-11:00AM.
• Season dates: Monday, November 9th 2009 - Saturday, February 13th 2009
• Vacation:
  o Thanksgiving: November 25th-29th
  o Winter Holiday: December 21st-January 1st
  o Martin King Day Jan. 18th
• Tentative Tank days
  o Saturday Nov. 21st 7-9 AM
  o Saturday Dec. 5th 7-9 AM
  o Saturday Jan. 9th 7-9 AM
  o Saturday Jan. 30th 7-9 AM
  o Saturday Feb. 13th 7-9 AM
• Racing
  o Sunday Cincinnati Indoor Rowing Championships February 7th