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South Orlando Rowing Association


  • 05/25/2016 10:51 AM | Anonymous member (Administrator)

    It is with a heavy heart that we share with the SORA family the loss of one of our alumni, Dale Barton ('15)

    No information is currently available on the circumstances. The family has created a legacy page on facebook:

    If you have stories, photos or laughs to share of your time with Dale, the family would love to hear them on the legacy page.

    We will share information on a service/memorial as soon as those details are available.

    From Nick Barton on Facebook:

    This is the most heart breaking message that a family would ever have to post.

    The Barton family, and the whole world lost a great, giant, gentleman on 5.22.16 - Dale W Barton.

    Dale was living in Barcelona, Spain with young folks from all over the world. He was a "paid beach bum", happy, planning to chase the sun, and enjoying the life he was creating for himself.

    Nick, Theresa and Kenneth are with him in Barcelona.

    We will post all about the memorial plans soon. Please do not send flowers, we will provide info about that soon.

    For now please share a photo, story, joke and memories of Dale on the Dale W. Barton Legacy page on Facebook.


    Please think of Dale as the unique big boy who marched to his own drums, if you listen hard, you may be able to hear them.

    Love the Barton Family.

  • 05/22/2016 11:06 PM | Anonymous member (Administrator)

    A HUGE thank you to Melissa from Memories That Matter (mymemoriesthatmatter.com) for donating her time and photo booth at the banquet. Below is the link to the pictures. If you ever have need of this kind of service, please reach out. 


  • 03/11/2016 12:41 PM | Anonymous member (Administrator)
    The below rowers are missing waivers and MUST have them completed by 4 p.m. today (Friday) to be able to race this weekend.

    Updated Friday, 2:45pm

    Middle School:
    Isabella M

    PREFERRED METHOD is online

    • https://membership.usrowing.org
    • Cost is $5.95 for the basic online waiver
    • PLEASE NOTE: all high school rowers will need to have the championship membership to race at SE Regionals (Sarasota, May ___).  This cost is $45 and includes your waiver.  If you choose to just sign the waiver now ($5.95), you can upgrade your memership before SE Regionals.

    If you are unable to fill out the online waiver, you can fill out the paper waiver:

  • 03/09/2016 1:11 PM | Anonymous member (Administrator)
    The OARS regatta is the first regatta of 2016 that requires all of our rowers to sign the USRowing waiver.  If you did this in the Fall, YOU MUST FILL IT OUT AGAIN for 2016. 

    This includes High School, Middle School, Masters and Adaptive. 

    PREFERRED METHOD is online

    • https://membership.usrowing.org
    • Cost is $5.95 for the basic online waiver
    • PLEASE NOTE: all high school rowers will need to have the championship membership to race at SE Regionals (Sarasota in May).  This cost is $45 and includes your waiver.  If you choose to just sign the waiver now ($5.95), you can upgrade your memership before SE Regionals.

    If you are unable to fill out the online waiver, you can fill out the paper waiver:

    Thank you for your response in completing these waivers.  We will run our waiver report Thursday at noon and update the membership on missing waivers.


  • 02/26/2016 3:14 PM | Anonymous member (Administrator)
    We are excited to be hosting the Battle of the Blues on Saturday!  Although this is much smaller than the Giblet, we do still need volunteers for stake boat holding and finish line.  Please visit our signup genius http://www.signupgenius.com/go/20f0c4baca72ba7fc1-battle


    All High School rowers 8:15 a.m.

    All Middle School rowers 8:45 a.m.

    Expected release times:

    Middle School 1:30 (earlier if not racing in MS 4+)

    High School 4:30 p.m.

    Race Schedule: https://docs.google.com/spreadsheets/d/1mEnOx5XHwetI2LtKvmUfwX2ivW5cd-PiIhOv0qwX330/edit?usp=docslist_api

    Although we are not loading a trailer at the end of the regatta, we do need to clean and put away equipment, pull in stake boats, and pull up launches.

    Hospitality: This will be a "bag lunch" event. We do have award-winning BBQ being sold for lunch and some of the proceeds will go back to SORA so you can either bring lunch/snacks for yourself/your rower or buy lunch from Smitty's BBQ. 

    For more information (Including BBQ lunch for sale and RAFFLE!!), please visit the Battle of the Blues website: www.soracrew.com/bob

    As always, Moss Park is a NO PETS and NO ALCOHOL park.  

    Park entry fees do apply on Saturday.

  • 02/23/2016 1:33 PM | Anonymous member (Administrator)

    Saturday is our battle of the blues regatta!! Although this event is MUCH smaller than the Head of the Giblet (6 teams), this is a wonderful day to show the local rowing community what SORA is all about.

    A detailed regatta planner will come out tomorrow morning.  However, we do need volunteers to make Saturday a success.  If you can help, please visit our sign up genius: www.SignUpGenius.com/go/20F0C4BACA72BA7FC1-battle

    For more information on our regatta, or for raffle prizes, visit www.soracrew.com/bob

  • 02/23/2016 11:12 AM | Anonymous member (Administrator)

    The Importance of Vitamins, Minerals & Supplements for a Young Rower

    by Jill Castle, MS, RDN | Feb 23, 2016

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    Vitamins and minerals are undoubtedly an important component to exercise performance. They help the body use food, assist in efficient energy use, and supply important factors for growth and development. There are 14 vitamins and over 22 minerals that keep the “engine” in the young rowers body humming along.

    Vitamin and mineral supplements are often used as an insurance policy against poor food choices or eating behaviors.

    They have also been advertised as providing a boost of energy, improvingendurance in athletic endeavors, and offering up peak performance, but few of these claims, if any, have been substantiated in the research. Up to 94% of young athletes who reported using supplements use vitamin and mineral combination supplements to enhance sports performance, according to a 2012 U. S. National Health Interview Study. 

    For many rowers, adequate vitamins and minerals can be obtained from a healthy, balanced diet consisting of whole foods like fruit, vegetables, dairy products or non-dairy substitutes, meat, fish and beans, and whole grains. Additionally, many commercially-made foods are fortified with extra nutrients, such as ready-to-eat cereal (folate, calcium, and iron), milk (vitamin D), bread (folate and sometimes calcium) and orange juice (calcium and vitamin D), making the quest for a diet rich in vitamins and minerals easy to achieve.

    On the flip side, there may be young rowers who are at a higher risk for poor micronutrient intake due to their eating habits. In this case, a multivitamin and mineral supplement may benefit their health and athletic performance. 

    Here are some common reasons why a multivitamin supplement may be advantageous for the young rower: 

    The rower is underweight or has a low body weight. A rower who is below his expected body weight for his age and stage of development may benefit from a multivitamin supplement. When calorie intake is lower than required and growth is stagnating, micronutrient intake may suffer as well.

    The rower is a picky or selective eater.  Some young rowers may be picky, shunning whole food groups such as vegetables, meat or dairy, which can set them up for inadequate consumption of nutrients such as vitamin A, iron, zinc, calcium and vitamin D. 

    The rower makes poor food choices, often. A diet with too many high-calorie, low nutrient foods, such as chips, cookies, desserts, and fried foods may lead to high calorie consumption but a low intake of vitamins and minerals.

    The rower has a food allergy. Rowers with a food allergy or multiple food allergies may be at risk for nutrient deficiencies, especially if they avoid whole food groups such as milk and dairy products, which places calcium and vitamin D at risk. Those with more than one food allergy are at the highest risk for nutrient deficiencies, as well as growth problems. 

    The rower is a restrictive eater. Rowers who are very careful about food selection and the quantities of food they eat in order to control or lose weight may miss out on important nutrients, particularly iron, calcium and vitamin D. Young athletes who diet to shed pounds may sacrifice important nutrients while cutting calories. 

    The rower has a known nutrient deficiency. A swimmer who has a documented nutrient deficiency, such as iron deficiency, will need a nutrient supplement. This is typically diagnosed and prescribed by a healthcare provider and may be in the form of a single nutrient supplement or a multivitamin and mineral supplement.

    In general, if it appears the young rower has a condition that may benefit from a multivitamin supplement, always double-check with your healthcare provider and be sure to use a supplement that offers no more than 100% of the Recommended Dietary Allowance (RDA).

    Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill at www.JillCastle.com and check out her free list of 70 Awesome Pre-Workout Snacks for Kids here.

  • 02/11/2016 11:12 AM | Anonymous member (Administrator)

    Thank you to our amazing members who donated $865 in less than 24 hours to allow SORA to purchased a 2nd "nearly new" erg from Erg Sprints this weekend. While the rowers don't always love the ergs, they are vital to our training.

    Thank you again!
    Robert McClory
    SORA President

  • 02/02/2016 12:41 PM | Anonymous member (Administrator)

    Should Growing Rowers Snack or Eat a 4th Meal?

    by Jill Castle, MS, RDN | Feb 01, 2016


    Rowing is a high calorie burning sport. In fact, along with swimming and running, rowing torches significant calories compared to most youth sports. In the adolescent growth spurt, the need for calories to assure normal growth and cover the energy needs for rowing may be quite high.

    Young rowers may find it difficult to eat enough calories in the day, especially in light of school schedules before practice. Inadequate calories may lead to lackluster performance, fatigue, and even weight loss. 

    Healthy snacks are certainly one strategy to help the rower achieve sufficient calories to meet his nutritional needs for growth and sport. However, a snack may not be enough. 

    This is where a 4th meal can help. For some rowers, the switch to a meal mentality rather than a snack mindset may the ticket to proper fueling before exercise. 

    A 4th meal is generally higher in calories due to larger portions, and the inclusion of more food groups compared to a typical snack. A 4th meal is best eaten when there’s plenty of time (an hour or more) before exercise to allow for digestion. 

    Here’s a snapshot of a snack compared to a 4th meal: 

    Snack Approach: a bowlful of popcorn, two granola bars, or a handful of nuts and dried fruit 

    A 4th Meal Approach: leftover pasta with marinara sauce, a deli sandwich, or a loaded baked potato 

    Experiment with a 4th meal to see if it does a better job at fueling the rower adequately for an intense workout, especially if “snacks” are less nutritious, growing in size, or frequency, or if the rower is complaining about frequent hunger. 

    Try some of the following 4th meal ideas:

    Leftovers: If you have dinner leftovers, pull them out the next day and reheat them for a hearty 4th meal. Some suggestions:

    Pasta with meatballs and sauce;
    Rice with beef or chicken, and vegetables:
    Casserole such as lasagna, and fruit:
    Pad Thai or Lo mein. 

    Breakfast foods: Eggs, waffles and oatmeal are a fast and easy option as a 4th meal. Try these:

    Scrambled eggs in a tortilla with cheese and salsa:
    Egg sandwich with ham and cheese on an English muffin:
    Sautee eggs into leftover rice and chopped vegetables for a rice dish:
    Waffles layered with peanut butter, banana and a drizzle of honey; milk:
    Oatmeal topped with nuts, dried fruit, and milk:

    Sandwiches: When time is tight, pack a sandwich and rotate different types to keep it interesting.

    Panini with mozzarella, pesto, tomato, and fruit:
    Grilled cheese and tomato sandwich: 
    PBJ sandwich and a banana:
    Deli sub including lean meat, cheese, and veggies:

    Stews and hearty soups: Especially when the chill sets in, a soup can take the edge off of the cold, and fill up a hungry belly. Here are some good options:

    Chili (beef or vegetarian variety) with cornbread or other type of bread: 
    Beef stew with bread or crackers:
    Vegetable barley soup and peanut butter toast:
    Lentil soup and bread: 

    Baked potatoes: Zap these in the microwave and stuff them with lots of nutritious goodies:

    Southwestern-style: Load it with cheese, salsa, guacamole and/or sour cream:
    Veggie-style: Top a potato with broccoli and cheese:
    Pizza-style: Crust not necessary! Add pizza sauce, mozzarella cheese, and chopped turkey pepperoni:

    Remember, a 4th meal may do a better job at fueling a workout and improve the rower’s overall diet, while also warding off excessive hunger.

    Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill at www.JillCastle.com.

  • 01/25/2016 1:17 PM | Anonymous member (Administrator)

    Edit: The problem with thanking people is omitting someone you meant to thank. So a BIG thanks to Chris Hutchingon for driving our boats to and from the regatta. Without this, we would have been swimming instead of rowing. Not something I suspect we'd have wanted to do in 32 degree weather :)

    Pictures from Citrus Sprints can be found here: http://www.robertmcclory.com/p708254563

    Please note that ALL SORA pictures I take eventually make their way to http://www.robertmcclory.com/soracrew

    What a great (but very chilly) day of racing at the Citrus Sprints in Inverness. The first thing many of us got to see when we arrived was the amazingly beautiful tents provided by the Lemos family and Dunkin' Donuts of Moss Park. Inside one of those tents, Tina, our new hospitality coordinator set up a great spread of food and hot/cold drinks that kept our rowers going all day. Thanks Tina and crew!!!

    After braving a morning of VERY cold weather, it was onto the water and victory for many of our boats. 

    Our Middle School team had an amazing day with open water wins in two of their 3 gold medal winning performances. 

    It was also a great moment for our Women's 4+ A boat who won (fairly easily) the last race their coxswain, Madi Deweese, will be able to participate in for awhile since she has corrective hip surgery scheduled on February 9th,. This will be her 2nd such surgery in a few months (both hips needed the same surgery) so all prayers and well wishing should be sent her way as she hopes to make a full recovery and return in time for States. 

    Thanks to our coaches who made the trip for their great work all day and to the coaches who couldn't make it for the training that lead to some impressive results on the water. 

    Lastly, thank you to all our parents who made the adjustment to their schedules and brought their rowers to Inverness. It turned out to be a great day of racing and even warmed up by the end.

    Here is a roundup of our medal count from the day (based on memory as final results are not posted yet...please forgive any errors or omissions. This info will be updated if necessary):


    • Women's Varsity 4+ A
    • Women's Novice 8+
    • Middle School 8+ A
    • Middle School 4+ A
    • Middle School 4+ B


    • Women's Varsity 1x
    • Women's Varsity 2x B (flight 1)


    • Men's Varsity 4+
    • Men's Ltwt Varsity  4+ A
    • Women's Varsity 2x A (flight 2)
    • Men's Varsity 2x
    • Men's Varsity 8+
    • Women's Varsity 4x
    • Middle School 8+ B

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