MERCER JUNIORS SPRING 2016
PROGRAMMING PLAN
2016 Spring Programming Schedule:
Varsity Spring Start Date: Monday, March 7, 2016
Novice Spring Start Date: Monday, March 21, 2016
Spring End Date: Monday, May 9, 2016 (For those athletes selected to participate at Youth Nationals, end date is Monday, June 13, 2016)
2016 Spring Practice Times:
Varsity: Monday-Friday, 3:45 pm – 6:15 pm (additional practices at coaches’ discretion)
Novice: Monday-Friday, 4:00 pm – 6:00 pm
Coaches’ Contact Information:
Varsity Boys: Justin Ochal – 215-520-1931 jochal@rowpnra.org
Varsity Girls: Steve Baranoski – 203-668-9380 sbaranoski@rowpnra.org
Novice: Maddie Alden – 609-306-5453 malden@rowpnra.org
Attendance Policy
We have standardized the attendance policy and procedure across all Mercer teams. In order for both coaches and athletes to have efficient and productive practices, our coaches prepare boat assignments each day in advance. We ask that all athletes give at least 24 hours notice if they must miss practice. If an athlete is boated and misses practice without notifying the coach, the athlete’s boat will not go out on the water that day, and the athlete who missed practice will not be boated the following day.
We have created an online form for athletes to fill out when they know they will miss a practice. The form is located on our website by clicking “Programs/Mercer Juniors/Program Forms.” In the event that an athlete cannot provide 24 hours notice, please attempt to notify the coach via email, text message, or phone call as soon as possible.
Regatta Registration
Regatta fees are paid in addition to standard programming fees and are only required for away races (with the exception of this year’s Youth Nationals regatta). To register for a PNRA event or regatta, please go to the “Programs” section of our website and click “Mercer Juniors.” The link to Regatta Central will be found under the “Registration” section. Links will be posted at least 7 days before the event and should be paid prior to the day of the event. You will also be able to find links for registration on the MJRC blog.
MJRC Blog and Communication
All of our additional communication for the 2016 Spring season will be posted on our programming blog. You can find the blog by going to our website, www.rowpnra.org, and locating the “Programs” tab at the top. If you hover over the tab, a drop-down menu will appear. Find “Mercer Juniors,” and another drop-down menu will appear for “MJRC Blog”. Please check the blog regularly, especially during racing season. Communication among parents only can be found on the “Parents of MJRC” Facebook page.
Please also take a moment to join the PNRA text list to receive our emergency messages (used in the cases of a weather event or last-minute schedule change). You can do so by texting the message “PNRA” to 313131.
Injury Policy
It is the responsibility of each athlete to report injuries. It is imperative that athletes inform coaches in a timely manner if they are injured. If coaches are not informed that an athlete is injured, the coach could unknowingly continue to push the injured athlete, and the athlete could potentially be injured more severely. If an athlete has an injury which requires medical attention, they must see a physician and provide a doctor’s note to his or her coach.
Nutrition
Nancy Clark’s Sports Nutrition Guidebook, Fifth Edition is a great read for those of you who are interested in learning more about what your athlete should be eating to fuel his or her growing body. Nancy Clark has a number of renowned clients who have relied upon her expertise in diet for sports conditioning to gain a competitive edge. She has advised members of the Boston Celtics (basketball) and Bruins (ice hockey), as well as many collegiate, elite, and Olympic athletes from a variety of sports. She is also the Team Nutritionist for the Boston Red Sox baseball team. http://www.nancyclarkrd.com/books/sportsnutrition.asp
Spring 2016 Condensed Schedule
Gonzaga/CRI Scrimmage – Mercer Lake, NJ; April 2-3, 2016
Mercer Lake Sprints – Mercer Lake, NJ; April 16-17, 2016
Saratoga Invitational – Saratoga, NY; April 22-24, 2016
US Rowing Mid-Atlantic Regional Championship – Mercer Lake, NJ; May 7-8, 2016
Boathouse Clean-up & Last Practice – Mercer Lake, NJ; May 9, 2016
MJRC Team Banquet – Hamilton Manor, Robbinsville, NJ – May 24, 2016
USRowing Youth National Championships – Mercer Lake, NJ – June 8-12, 2016
Regatta Details
CRI Dual Race: April 3rd, 2016 – Mercer Lake, NJ
Race Background: This race is a continuation of our annual dual race with CRI. This year CRI will travel to Princeton, and we will host their athletes overnight on Saturday, April 2, with racing scheduled for the morning of April 3. This year we have also invited the Gonzaga High School Boys to attend with their top three varsity eights.
Number of Mercer athletes racing: Top four eights of both Varsity Men and Women
Athlete Hosting: We have started a tradition for this event where the home team hosts the visiting teams’ athletes. Generally, we try to match up CRI and Mercer athletes by boat, so the athletes really get a chance to know each other before they race the following day. This year we will have 54 boys and 27 girls to house Saturday night. As for athletes’ meals, we will eat dinner together at the boathouse on Saturday night, and host families will be responsible for providing a light breakfast on Sunday morning before athletes depart for their races. Please sign up with one of the Parent Coordinators if you are interested in hosting athletes for this event.
Tentative Schedule:
Saturday, April 2nd:
6:00 pm – CRI, Gonzaga, and Mercer athletes meet at the boathouse for dinner
7:30 pm – Athletes depart to host families’ homes
Sunday, April 3rd:
7:00 am – Athletes arrive at Mercer Lake
7:45 am – Launch for race
8:30 am – Racing Begins
10:30 am – Racing Ends
11:00 am – Light snacks at the lake before CRI/Gonzaga team departure
Estimated Cost: $50-$65
Mercer Lake Sprints: April 16-17 – Mercer Lake, West Windsor, NJ
Race Overview: The Mercer Lake Sprints will take place on Saturday, April 16, and Sunday, April 17. Varsity racing will start in the afternoon on Saturday, with most finals occurring on Sunday. We expect most Mercer athletes who are able to participate (including novices) to race in this regatta.
Schedule/Web Link: http://www.rowpnra.org/MercerLakeSprints.cfm
Registration: This is a home event, so no registration is necessary.
Saratoga Invitational: April 22-24 – Saratoga Springs, NY
General Overview: On Friday, April 22, the team will travel to Saratoga Springs, NY to
compete in the Saratoga Invitational. This is a great opportunity to face very strong competition before Mid-Atlantic Regionals and Youth Nationals. Due to the competitive nature of the racing and the
travel required, we will not be able to race all of our varsity athletes. The athletes traveling will be selected no later than Saturday, April 16.
Travel Details: The bus will depart from the Conover Soccer Fields parking lot on Friday, April 22. Athletes should plan to report to the soccer field parking lot at 3:45 pm, and the bus will depart at
4:30 pm. After racing, we will leave Saratoga at 5:00 pm on Sunday, April 24 and return to the Conover Soccer Field parking lot by 9:00 pm.
Hotel Details: We are staying in Saratoga at the Hilton Garden Inn, located in downtown Saratoga. The hotel is about an 8-10 minute drive from the racecourse.
Hotel Info: Hilton Garden Inn, 125 S Broadway, Saratoga Springs, NY, (518) 587-1500
Food: Please bring your own dinner for the bus ride to Saratoga on Friday evening. Once in Saratoga, however, all breakfasts, lunches, and dinners will be provided. Dinner on Saturday night will be held at the hotel, and breakfast both mornings will also be served at the hotel. Lunch will be provided at the regatta at the Mercer food tent. Athletes will have plenty of food from the tent to eat on the trip home.
Race Venue Information: The trailer, tent, and launch area for the race is at Lee’s Park, adjacent to the course. Parking is available for $15.
Rowing Course Address: Lee’s Park, 1464 Route 9P, Saratoga Springs, NY, (518) 584-1951
Race Schedule: The race schedule will be available the week of the race. The racing schedule is typically very similar to the previous year’s regatta schedule, which is available at http://www.saratogarowing.com/saratoga-invitational.
Estimated Cost: $275-325
Mid-Atlantic Regional Championships: May 7-8 – Mercer Lake, West Windsor, NJ
Race Overview: This is the final race of the regular season for those athletes whose boats do not qualify for Youth Nationals. All Mercer athletes will typically race in this event.
Schedule: The schedule will be finalized before the race, but racing typically takes place on Saturday and Sunday from 8:00 am to 4:00 pm. If there are a lot of entries for some events, there may be some racing Friday evening.
USRowing Link: http://www.usrowing.org/Events/RegionalRegattas/MAJuniors.aspx
USRowing Youth National Championships: June 8-12 — Mercer Lake, NJ
Race Overview: Mercer crews will qualify for the National Championships by finishing in the top 3 spots of a varsity event at the Mid-Atlantic Regionals.
Hotel Details: We are staying in Hamilton at the Marriott Residence Inn. The hotel is about an 8-10 minute drive to the racecourse.
Hotel Address: Marriott Residence Inn Hamilton, 559 U.S. 130 N, Hamilton Township, NJ 08620
USRowing Link: http://www.usrowing.org/events/YouthNationals.aspx
[Estimated Cost: $400-500]
Guide to Boat Selection
What are the qualities coaches look for in an athlete?
At Mercer, we try to focus on fostering the experiences that help our athletes learn the best lessons the sport has to offer. Leadership, sportsmanship, perseverance, competitiveness, and compassion are all important qualities in rowing, and we look for our athletes to demonstrate these qualities over the course of the season.
Rowing is an extremely challenging sport, both physically and mentally. We are looking for people who are up to the challenge and are ready to approach the challenge enthusiastically, all the while knowing that even the most talented rowers are often humbled repeatedly by the sport.
How do you determine who makes the first boat and who makes the fourth boat?
Coaches rely on a wide range of data to ensure that the people who make the boat go the fastest end up in the fastest boat. Before we point out the major criteria for selection, we should add that we want our athletes to be good at everything. In other words, having a strong erg score but a bad attitude will probably not get you into the seat that you desire. Likewise having a great attitude and a great erg score but bad technique won’t get you there either. We want our athletes to be complete rowers, and having athletes that strive to succeed in all aspects of the sport will make our boats go fast.
Criteria for Selection
Erg testing:
“Erg testing is to rowing as the SAT is to college admissions: you have to have a competitive score, but it is only one part of the puzzle.” Physical testing on the rowing machine (ergometer/”erg”) allows athletes to demonstrate fitness capacity, power, and mental toughness. Mercer coaches will primarily use distance tests of 5-6 kilometers in the fall, and transition to 2k tests in the spring. The longer distance tests last anywhere from 19 to 24 minutes. In the spring athletes will test at 2000 meters or “2k.” A great 2k time for open weight boys would be 6:15, while a great time for open weight girls would be 7:15. For lightweight boys, a good time for a 2k would be 6:30, and for lightweight girls around 7:30.
We understand that not everyone is capable of pulling these times right now, but we are always looking for improvement over the course of the athlete’s career. Generally an athlete capable of producing one of those scores is a junior or senior who has been athletically competitive in rowing or another endurance sport for 3-5 years. It is important to us that no matter where the athlete starts out, they continually are striving to improve as the training continues.
Technique:
Similar to golf, technique in the boat is critical to being effective. Coaches spend a great deal of practice time working on drills to help athletes understand the best way to move the boat. It is important that the athletes are listening during drilling and other instructional parts of practice so they can form an understanding of what the coach is looking for. Just like they study math or science at school, when they are at rowing practice the athletes are students of the sport of rowing, and their coach is their teacher.
With technique, coaches are looking for improvement, “coachability,” and for the athlete to take individual ownership of his or her progress. All athletes will receive feedback on and off the water; however, if an athlete is not responding to that feedback, coaches will eventually move on to athletes who are responding, and selections will be made based on that experience.
Practice will include many drills and concepts that athletes can do on an erg on their own. The boathouse is equipped with mirrors to provide immediate feedback for athletes to make changes, as long as they understand what the coach is looking for.
Seat Racing:
Seat racing is an on-the-water test of one athlete’s boat-moving ability versus that of another athlete. Generally seat racing will take place in coxed 4s and will involve a series of intervals at a set time or distance. After one interval, the two athletes will switch boats and race the interval over again. The coach will look for the change in margin between the two intervals to determine which athlete had a greater effect on boat speed and thus makes the boat faster when he or she is in it.
Seat racing can be useful in certain situations, but it is certainly not the sole deciding factor in who makes the boat. Seat racing is used as a final selection procedure, often between two athletes who have performed similarly when all aspects of the selection criteria are taken into account. The decision whether or not to seat race an athlete is entirely up to the coach. Not everyone is offered or entitled to a seat race. The coaches will do their best to determine the depth chart of their team and conduct fair seat races with transparent outcomes when they feel it necessary.
Attitude, Work Ethic, Attendance, Competitive Spirit, Enthusiasm:
As we have previously stated, rowing is physically and mentally demanding. Coaches are constantly challenging athletes to be the best they can be, and through their response to this challenge, athletes gain a level of confidence, determination, strength, and mental toughness that will stay with them for the rest of their lives.
We look for athletes who are team players and for those who bring a positive, can-do approach to practice. Furthermore, we look for athletes who will handle the competitive nature of the sport with grace and react well to the difficult situations that come with selection and competition. We want athletes to work hard and demonstrate the desire to achieve their best performance by putting forth a relentless level of effort.
Finally, athletes can’t show us anything if they are not at practice. While we understand things come up and rowing isn’t everything all of the time, attendance at practice is crucial for making progress and contributing to fast boats.
Coaches’ Judgment:
We are fortunate to have a highly experienced junior coaching staff at Mercer. Our coaches have been successful at the international, national, collegiate, and youth levels, both as athletes and as coaches. We trust them with all aspects involved with teaching, training, and assembling the fastest crews we can possibly put on the water. In certain circumstances when two athletes are extremely close in performance, coaches may be forced to make a judgment as to who is a better fit in a particular crew.
Example: Athlete A is just a little smoother and more experienced technically than Athlete B, but A is slower on the erg and narrowly lost a head-to-head seat race versus B. However, Athlete A demonstrates a greater ability to blend in with the lineup of athletes in the boat and ultimately makes that boat go faster. In this example, Athlete A might allow the other rowers to row better technically, and thus he or she adds an element that is hard to extract through the other parts of the selection process. In this example the coach will have to look at all the data and ultimately make a judgment call about what is better for the crew.
Parent Coordinators
Throughout the season, you may have questions about regattas, schedules, volunteering, etc. — your parent coordinators are here to help! Please feel free to contact any of the parents listed below for help answering those questions that pop up along the way.
Boys:
Karoline Borup – kborup@me.com
Nanci Levine – mercer.nanci@hotmail.com
Girls:
Lorena Miller – lorenamjrcgirls@gmail.com
Amy Lustig – amymjrcgirls@gmail.com
