Below we have compiled lots of resources ranging from nutrition to summer camps. Please know that this is not meant to be an exhaustive list, but rather a place to begin research and learn about rowing as a sport, yourself as an athlete, and the rowing community as a whole.
Nutrition For Rowers
On Friday, January 17, 2025, Estela Schnelle, MS RD visited the team to speak about the unique nutritional needs of high school rowers. Please find a link to her presentation below. Should you have any questions, please reach out to Estela on Slack!
Please note that nutrition is a sticky subject because individual nutrition needs vary from person to person. All athletes need quality nutrition to fuel the work that they must put in to get stronger and better at their sport. This is as true for rowing as it is for basketball, football, swimming or any other high demand sport. We urge you to use your best judgment while also emphasizing that you MUST eat enough to fuel the difficult training it takes to become good at this sport! Below are some additional articles you might find interesting.
❖ Precision Nutrition Guide for Rowers (this is pretty comprehensive and not teen specific like Estela’s presentation above)
❖ 8 Healthy Eating Habits for Teenage Rowers
❖ Nutrition for Young Rowers
❖ 1 Week Meal Plan For Rowers
Self-Care for Rowers
❖ The Woodson Rowing Training and Conditioning Manual was first created in 2016. We are in the process of updating some of the materials, but it is an excellent source of all things rowing to get you started!
MANAGING BLISTERS AND CALLUSES
❖ The Blister Dilemma & How to Care for Them
❖ Rowers hands
BUILD CARDIOVASCULAR ENDURANCE
❖ Running or riding your bicycle hard for 30-60 minutes is a good way to maintain cardiovascular growth
INCREASE FLEXIBILITY
❖ Yoga for Rowers: Focus on Catch and Drive, Focus on Finish and Recovery
❖ Stretching for Rowers
ENSURE YOU RECOVER FROM YOUR HARD WORK
❖ Rest Refuelling & Recovery for Rowers
❖ The Rowers Way: 4 Recovery Strategies/
OTHER RESOURCES
❖ Training info from Concept2
Crew/Rowing Organizations
Local Rowing Clubs for Fall and Summer Programs
❖ Northern Virginia Rowing Club
❖ Occoquan Boat Club
❖ Resilient Rowing
❖ Other Rowing Clubs for Fall and Summer Programs
State-Specific Information
❖ Virginia Scholastic Rowing Association (VASRA)
❖ VASRA Regatta Ranking and Seeding Details
❖ Regatta Central – Heat Sheets, Lineups, Results
Miscellaneous Resources
❖ Oarspotter – Blade designs for thousands of rowing clubs
❖ U.S. Rowing Website
❖ Row2K
Well Known Large Scale Regattas (that Woodson athletes have competed at)
❖ Scholastic Rowing Association of America (SRAA) Regatta
❖ Stotesbury Cup Regatta
❖ Head of the Charles Regatta
Recommended Reading/Viewing
❖ The Boys in the Boat: The book & The movie
❖ American Experience: The Boys of ’36 (PBS Documentary based on the book)
Info on Rowing in College & Scholarship Opportunities
❖ Row2k College Rowing Teams List
❖ Rowing Scholarships & Chances of Competing in College Rowing
❖ Rowing Scholarships
❖ Scholarships for Rowing in College
❖ Virginia Interscholastic Athletic Administrators Association Scholarships