SLRC NEWSLETTER
May 2025
Welcome to the inaugural issue of the SLRC Newsletter. Each month we’ll provide updates on club business, regatta results, training tips and more!
This month we’ll cover our junior’s recent scrimmage with Indianapolis Rowing Club and Riversport OKC Youth Rowing, review our calendar of upcoming Regattas, and get some training tips from Coach JJ!
SLRC Junior Girls
Board Announcements
Junior Banquet
The Junior Banquet is right around the corner (June 8th). Ticket sales begin on May 8th, so mark you calendars and be on the lookout for an email.
SLRC Open All-Member Meeting
Don’t forget our open all-member meeting is in May 14th at 6:00 p.m. Along with other business, we’ll be presenting the candidates for the Board of Directors. Join in-person at the Boathouse. A Zoom link will also be provided prior to the meeting.
Juniors News
It’s Regatta Season!
Our Juniors will attend the Dogwood Regatta, The Indianapolis Sprints Regatta and the Midwest Championship this month. The kids have put in a ton of work this Spring and we can’t wait to see them perform.
Check back next month for results – we’ll post them on the Socials as well. Reminder, if you’re a parent and you take pics and/or video, please share them with us, we’re always looking for content!
Junior Scrimmage
Last month, SLRC hosted a scrimmage with junior boys and girls from Indianapolis Rowing Club and Riversport OKC Youth Rowing. It was a beautiful day and the racing was top notch! A great warm-up for the Regatta Season. Here are some pics from the event.
Upcoming Events
Don’t forget to check the calendar for upcoming events. We’ll keep this up-to-date with all things SLRC, and remember, you can use the subscribe button on the calendar page to sync the SLRC calendar to your favorite app!
Coach's Corner
Each month we’ll use this space as a sounding board for our coaches. This month, Coach J.J. gives us the skinny on steady state training, and why you’re probably doing it wrong!
Zone 2 and You
What are the benefits of zone 2 and what is the best way to incorporate it into your training?
The five zone system divides exercise based on percentage of maximum heart rate, with zone one being the easiest (50-60%) and zone 5 being the hardest (90-100%). Zone 2 is 60-70% of your max heart rate. An athlete with a maximum heart rate of 205 would need a heart rate of between 123 and 144 to be in zone two.
If you are unsure of your maximum heart rate, it is best to wear a chest strap/heart monitor during short intervals, something like 1:00 on 1:00 off x 15 would give a good estimate of your maximum heart rate. However, if you don’t own a heart rate monitor the talk test is an excellent way to stay in the correct zone. You should be able to hold a conversation with minimal difficulty. If you find yourself unable to get out more than a word at a time, it is time to slow down.
Many athletes, especially rowers, tend to overdo it on their long steady state workouts. It is tempting to think that maximizing effort and intensity goes hand-in-hand with maximizing benefits, but this is not the case. Doing long pieces in zones 3-4 will add additional wear and tear on muscles and ligaments, and deplete your energy stores, making it harder to recover for your high intensity sessions. By slowing down steady state sessions it is possible to get the benefits of increased aerobic capacity and endurance while minimizing the strain on your body.
A properly executed session in zone 2 will build your ability to uptake and utilize oxygen, process sugar and lipids into energy as well as condition your muscles to clear lactic acid. The top speed of rowers is almost always aerobically or metabolically limited, and rarely strength limited. If you find that you have trouble sustaining your pace in the third quarter of your races and workouts then you may need to increase your aerobic base.
When done correctly, there are benefits to doing up to 10 hours a week of zone 2 and fortunately, there is no minimum to start seeing benefits. Even doing 90 minutes a week will help improve your aerobic capacity. For advanced athletes, 90 minutes of steady state, 3x a week will show good benefits. For novices a 10km steady state session 2x weekly is a good place to start. Whether it’s after a hard session or the only workout of the day will not have any effect on the benefits, as long as you are in the correct zone.
While erging is the gold standard, rowers will still find benefits with swimming, biking or running. Depending on your training load, aim to spend 50-80% of your exercise time on zone 2 steady state.
If you have questions, don’t hesitate to reach out!
– Coach J.J.
We've Been Featured!
We’re thrilled to share an inspiring feature on the St. Louis Rowing Club, recently published in St. Louis Magazine and now available to read online!
This beautifully written article highlights our club’s 150-year legacy—from our humble beginnings on the Mississippi to our current home on Creve Coeur Lake. It celebrates the powerful spirit that runs through our community: a deep love of rowing, a dedication to teamwork, and a commitment to developing both elite student-athletes and lifelong rowers of all ages.
As you’ll read, SLRC is more than a team—it’s a family, a launching pad for scholarships and personal growth, and a hidden gem of St. Louis’ athletic culture. Whether you’re new to rowing or have been part of this journey for years, we think you’ll find pride, motivation, and perhaps even a deeper appreciation for what it means to row with SLRC.
The Sew Sporty Team Store is Open
Sew Sporty offers St. Louis Rowing Club spirit wear gear at discounted pricing. These discounts are only offered two times each year, in the spring and fall. This is your opportunity to stock up on SLRC favorites like the Team Spectator Jacket, sweatshirts, hats, visors, and many more personalized items. Also check out the new 150th Anniversary merchandise, with logo designed by Sarah Farr.
Get your order in by May 12th!
Meet Our Members
Margaret (Margie) Freivogel
Adult Rower (Since 2001)
After nearly 20 years of competitive sweep rowing, I’ve moved on to sculling. Buying a boat at age 71 seemed crazy, but I have no regrets.
What do you love about rowing?
Always something to work on, yet always great joy in being on the water and doing the work.
How did you get into rowing?
Saw a newspaper feature about SLRC shortly after my youngest child went off to college.
What has been your favorite rowing experience/memory?
Winning the mixed four race several times at the Head of the Hooch.
What is your favorite regatta and why?
Maybe Chicago. There’s extra adrenaline from being so close to spectators.
What do you like to do when you’re not rowing?
Enjoy time with grandkids.
Jack Karcher
Junior Rower (since 2023)
Joining the team was one of the greatest choices I made. I have made connections with people from all over the St. Louis area.
What do you love about rowing?
The community and racing with people who all have the same goal in mind (to win).
How did you get into rowing?
When I ran track I knew a few people who row and they told me all about it and I needed another sport to stay in shape for track. By the time track season was back I enjoyed rowing more then track plus I was better at it, so when the choice came it was a no-brainer.
What has been your favorite rowing experience/memory?
My favorite rowing experience was winning in the novice 4 at Midwest last year and the bus ride going back to St. Louis. It was extremely satisfying to see the countless hours me and the boys spent for almost a full year at practice pay off at Midwest.
What is your favorite regatta and why?
My favorite regatta was Midwest because it was our first two day regatta and it was a great experience for me and my teammates. We had more free time between races and more time to spend with my team.
What do you like to do when you’re not rowing?
Hanging out with my teammates outside of rowing and lifting.