Westdale Rowing Community

Information for the Westdale Rowing Community

Daily Archives: November 14, 2014


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Training Schedule (Nov. 15th-21st) & Feedback

Hey Rowers,

Do you like certain parts of practice more than others? Please click here to provide training feedback. Feedback is anonymous & helps us improve the program 🙂 Remember, you can always contact me or Mike (coachroche@bell.net) if you’d like to give feedback or ask questions directly.

TRAINING SCHEDULE (Week of Nov. 15th-21st):

Saturday Nov. 15th @7:30am (Chedoke Stairs) – EVERYONE
-Everyone @7:30am: Stair Run at Chedoke Golf Course Stairs
-LBC Club Rowers @9am: 9am Annual General Meeting at Leander Boat Club (you’re highly encouraged to attend!)

Sunday Nov. 16th – OFF

Monday Nov. 17th @6:30am (Westdale) – EVERYONE
-Experienced: 10min warmup run; 40min weights; 40min core
-Novice: 25min run, 25min core, 25min Cat 6 tech erg (10min tech row, then 15min @22spm)

Tuesday Nov. 18th @6:30am (Westdale) – EVERYONE
-Experienced: 25min run, 25min core, 25min Cat 6 tech erg (10min tech row, then 15min @22spm)
-Novice: 10min warmup run; 40min weights; 40min core

Wednesday Nov. 19th @6:30am (Westdale) – *MEN ONLY*
-Men’s Team: Training with Alessandra (goal setting & group workout)

Thursday Nov. 20th @6:30am (Westdale) – *WOMEN ONLY*
-Women’s Team: Training with Mike (goal setting & group workout)

Friday Nov. 21st @6:30am (Westdale) – EVERYONE
-ALL: 20min warmup run, 2000m testing, stretching, cool-down game + rowing log-book distribution

Thanks everybody,
Alessandra


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Coaching Introduction – Sarah Zhou

Hello all,

My name is Sarah and I look forward to joining Coaches Mike, Peter and Alessandra. I am currently in my 3rd year of the Bachelor of Health Sciences (Biomedical Specialization) program at McMaster.

Prior to University, I played soccer at a provincial level, but I was forced to retire due to a recurring knee injury. Fortunately, as I was looking for a new activity, I was introduced to rowing through the McMaster Novice program. Currently, I am a lightweight on the McMaster Varsity Rowing Team. I also rowed for Leander Boat Club over the summer, where my crew and I placed bronze in the lightweight 4- at ROWONTARIO Championships.

Although I have previously coached two soccer teams, this will be my first experience with coaching rowing. I hope to bring my enthusiasm and passion for sports to the benefit of the team while learning tons from the experienced coaches.

Please don’t hesitate to ask any questions about rowing, schoolwork, University or life in general!

Sarah

My lightweight 2x partner and I (in bow) rowing for Leander Boat Club

My lightweight 2x partner and I (in bow) rowing for Leander Boat Club