Logistics
Clothing for Practice
Rowing and land workouts require soft, stretchy, fairly form-fitting clothing which keep the rower relatively warm and dry quickly when wet. Loose clothing can get caught in the slides, so unless your athlete is a coxswain, avoid basketball style shorts or warm-ups. Running shoes and socks are needed every day for land workouts. Practices are held rain or shine so plan accordingly. A towel and a change of dry clothes may come in handy.
Uniforms:
Regattas require team uni-suits, which are included in the initial dues payments. All team-wear is black and gold (the team colors).
Nutrition
Rowing is one of the highest energy sports; ample fluids and a well-balanced meal or snack before practice or regattas is vital to maximize energy availability, and quick recovery after working out. Athletes are responsible for carrying a water bottle and drinking at least 4-8 ounces every 15-30 minutes of exercise to maintain hydration.
Fundraising activities provide funding for purchase of regatta nourishments which are provided for the Team by NORCAL Crew’s nourishment committee. These may consist of fruits, bagels and other quick carbohydrate sources for fuel. Paper cups and bulk water and Gatorade is also available to decant into the athletes’ personal water bottle. Lunches will be provided to the Team for regattas lasting past noon. Nourishments and lunches are planned primarily for the Team. Parents may purchase limited amounts of food and liquids from the nourishment committee; but priority for refreshments is given to the Team. Parents may plan to bring a picnic-type lunch on their own.
For more information take a look at these nutrition tips:
- NORCAL Crew Nutrition Tips for Competition and Workouts
- NORCAL Crew Nutrition Basics for the Athlete
NORCAL Crew Forms
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Safety
- NORCAL Crew Safety Rules