Westdale Rowing Community

Information for the Westdale Rowing Community

Monthly Archives: April 2015


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Weekly Training Plan (Boats & Workouts), Team Yearbook Photo (Thursday at Lunch!), and More!

Dear Westdale Rowers,

Please see below for some important notes regarding boatings, weekly workouts & coaching arrangements, and our team yearbook photo booking.

1) Team Photo for Yearbook – Thursday, April 30th @11:18am (start of lunch) meet in foyer (by auditorium doors)
We just received notice (today) that the Westdale Rowing Team is to be photographed for the Yearbook this Thursday, April 30th, at the start of lunch – 11:18am – just outside the school’s front doors. All rowers should meet in the foyer just outside the auditorium on the first floor at 11:18am sharp. Please wear either green & gold coloured rowing gear (jacket/sweater/unisuit/etc.), or other Westdale athletics gear.

2) Men’s Team Boatings & Coaching This Week

Wednesday AM: *I will be in the hospital tomorrow (Wednesday) morning for an EEG, so I’ll come to drop off the lights with Tom before heading to the hospital & Tom will coach you for practice.
Erik – 1x (Blue Pill)
Kieran/Max – 2x (Chuks)
JJ/Cooper/Harrison/Lucas – 4x (Ad Astra)
Luke – OFF
Wednesday PM: Erik (1x); Will/James (StM 2x) – with Alessandra/Hudson

Thursday AM: *depends on boat availability – if reduced availability, primary crews will be sent out (4x/2x/2x)
Erik – 1x (Blue Pill)
Luke – 1x (Private)
Kieran/Max/Harrison/Lucas – 4x (Ad Astra)
JJ/Cooper – 2x (St. Mary’s)
*TEAM PHOTO AT 11:18AM – MEET IN WESTDALE FOYER OUTSIDE AUDITORIUM IN GREEN/GOLD ROWING GEAR*
Thursday PM: Erik (1x); Will/James (StM 2x) – with Alessandra/Hudson

Friday AM: 
Erik – 1x (Blue Pill)
Luke – 1x (Private)
Max/Kieran/Cooper/JJ – 4x (Ad Astra)
Friday PM: Arnaud/Lucas/Harrison/Will/James (Hudson 4+) – with Alessandra/Hudson

Saturday @5:45AM: *Tom will be covering for my coaching as I will be in hospital. There will be no 10am practice this day.
Max, Kieran, Harrison, Lucas – 4x (Ad Astra)
JJ, Cooper, Erik, Luke, Will, James, Arnaud – OFF

If changes need to be made to the boatings then I’ll be sure to inform you before practice. This week we’ve got some boat-juggling to do based on numbers, equipment repairs, and athlete availability given Junior National Trials, so please be patient.

3) Women’s Team Boatings (AM/PM) & Note for the PM Rowers

For the AM athletes: Mike will provide a breakdown of the women’s crews this week, but please expect to be split into smaller groups for secondary crews (i.e.: training in smaller boats), pending boat availability. Remember: Thursday at 11:18am is our team yearbook photo. Please meet in the foyer just outside the auditorium at 11:18am sharp.

For the PM athletes: Tom & Peter will be coaching you this week at the regular practice times in regular quad boatings or quad/double groups. Focus will be on rowing all four together (timing and blade depth), and learning how to “push” or connect with the legs off of the catch and during the drive. Also, please note that our team photo will be taken at 11:18am for the yearbook (meet in foyer outside auditorium).

4) Weekly Workouts:

Wednesday – 2x29min pyramid (5/4/3/2/1; 5min rest) starting SRs = 18; 20 (top SRs = 26/28) *quick turns in valley & slip
Thursday – 2x2km Time Trials (SR 22; SR 26; 5min rest); 30min tech row after TTs are done
Friday – 3x2km Leap Frog (SR 24 “off”; SR 32 “on”); focus on ratio & power efficiency at higher rate
Saturday – 2x12min (1′ hard, 1′ light); 6min rest between pieces; focus on solid pressure; follow up with tech row & practice starts (1/2, 1/2, 3/4, full, build five, hold 10, settle *can be amended slightly for each crew).

Thanks,
Alessandra


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Toques!!!!! We have toques!!! Many toques!!!!!

I’ve received a shipment of authentic hand knit Westdale rowing toques direct from the Oldham Knitting Factory.   These are the toques that every stylish member of Westdale Rowing team wants but have only been available in limited quantities.    Now is your chance to not only look good, but stay warm.     There is even more!  These toques are also customizable with tassels and other similar threaded contrivances that would not only reflect your commitment to Westdale rowing but your fashion individuality.

The toques are available to every Westdale rowing team member that has committed to the outdoor season.   This means you!!!   Yes, you!!!     I bet you are thinking “Coach Mike this can’t be true.  This is one of your practical jokes like six 5 minute pieces, or a row in rough water”.    In all honesty there is one with your name on it right now.  Well not your name but there is one for you.

To acquire one of these toques is very easy.   First present yourself to Coach Mike and state that you want to experience fashion nirvana.   Second hand over $10 dollars to Coach Mike upon which time you will receive your toque.

Why $10?   They are lovingly hand crafted by Mrs. Oldham from the finest wool and specially imbued with Westdale rowing spirit.   The toques are then carefully transported by Aubrey Oldham from the outskirts of Westdale to Leander Boat Club which can be an arduous journey.

The $10 covers most but not all of the cost of these hats.

Coco Chanel’s sister Bobo Chanel once remarked that “You cannot be too stylish, nor too fast”.     Now you can do both (stylish and fast).

This is not a limited time offer.  We have lots of toques.  However, don’t be the last in your crew to experience “D’aviron suprême fashion”

 

westdale_hat

 

 

 

 


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Pogie Contest Winners!!!!!

The winners of the pogie contest are Erik and Allie (not the coach and not the coxie).   They were the first to correctly answer that Jackie Pearce won the High School Single race at the 1956 Royal Canadian Henley while representing Westdale High School.   He was the last high school sculler for Westdale to win either the Henley or CSSRA in a single scull race.

Bonus points to Erik for including a newspaper article showing Jackie Pearce with his medal.    Also more bonus points for Erik for mentioning that Leander won the most medals at the 1956 Henley.

Bonus points to Allie (not the coach and not the coxie) for mentioning that my dad (Jim Roche) won the Jr 145 lb single.   That wasn’t the contest but the thought was nice.

No one got the real bonus points for mentioning that Jackie Pearce and Jim Roche also won the Jr Heavy Double representing Leander Boat Club.

There you have a bit of a history lesson that includes both Westdale and Leander.

More contests to follow in the weeks to come.


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Contest!!!

The Westdale crews stepped up and got on the water this morning despite it being very cold.  To help stave off the cold I have two pairs of Westdale pogies to give away.  So at least two of you could have warm hands.    To make it fair I am going to run a contest.     The first two athletes that are able to email me the answer to the following question will each get a pair.

I believe that knowing the history of our sport is important.  More specifically the history of our sport in the city of Hamilton.   So this is a bit of a history question that has tie in to both Westdale and Leander Boat Club.

Email to coachroche@bell.net the answer to the following:

In 1956 there was a Leander Boat Club Royal Canadian Henley Winner.   Why was this significant to Westdale?

 


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Junior Midweight Women Eight

I’m asking all the Junior Midweight Women to continue with the 10:00 am practice tomorrow.  I know there is frustration with the fact that we have not been able to get on the water the past few days.   Through injury and other reasons we have not had a full complement.    The crew is down one coxie and two members for this weekend.   It is also likely due to injury that we will be missing one member next week.   This is requiring reallocation of oarswomen from the afternoon athletes.

Please be patient.  Tom and I need to assess where various crews are and identify someone that can fill in while members come back.  We will be boating an eight and a number of smaller boats tomorrow at 10:00 am.

You will also have an eight with a working cox box and speaker system.   The repairs have been made.

Coach Mike

 


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UPDATE: Senior Women Eight seat assignments have changed yet again!

Apologies for the changing in seat assignments.  Again!!    This reflects the loss of Breanne to the program.

Here is our seating for the weekend (Friday and Saturday)

  • Cox: Alessandra
  • Stroke: Maddy
  • 7: Madison
  • 6: Lauren
  • 5: Allie
  • 4: Jocelyn
  • 3: Victoria
  • 2: Sofia
  • Bow: Claire

I still need to talk with Tom and Peter and which of the afternoon juniors can fill in for the midweight eight.    Hold steady and I hope to clarify for Saturday’s practice.

 


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Dress Code

Hi Rowers,

Since some of you may not have seen the dress code info in Mike’s last post, I’m re-posting as a separate blog entry so that everyone sees it:
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The weather is forecast for -2 to 0- Celsius with wind chill at -5 to -7 Celsius.  Combined with the speed of the rowing shells this can be quite cold.

Athletes must wear ‘full body’ coverage including layered clothing on the legs and torso.

As well as multiple bottom and top layers, a toque is required as well as a wind resistant jacket.

Please ensure that your crew moves quickly to launch and get moving.  Once an athlete warms-up they can generate and retain very comfortable conditions.

Pogies are HIGHLY suggested in these temperatures.***
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See you in the morning, bundled up appropriately. Seriously.
Alessandra

***If you don’t have pogies, please bring in some large, old, thick socks and I’ll make you a pair in the morning using my scissors.


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UPDATE: Womens Eights Seat Assignments

We need to make some changes to the seat assignments given that one of the Junior Midweight Eight is injured.    This will necessitate the need for one of the seniors to help out for the next two days (Thursday and Friday) by filling in a seat in the Junior boat.   The longer term plan is to get one of the afternoon Juniors to fill in on Saturday and possibly next week.

  • Cox: Alessandra
  • Stroke: Maddy
  • 7: Madison
  • 6: Lauren
  • 5: Allie
  • 4: Breanne
  • 3: Victoria
  • 2: Jocelyn
  • Bow: Claire/Sofia (one of you will row with the Juniors)

I’m also a little fuzzy on who is not available the week after.  We’ll figure that out tomorrow.   See you at 5:15 AM.

Remember dress warmly and bring a toque to wear.   Steffan is enforcing a dress code over the next few days due to the cold weather.


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Dressing for the Weather, Clothing “Swag” Orders, and a Note from Coach Tom!

Dear Rowers,

Three things (and I’ll save the best for last):

1) Please dress appropriately for the weather and bring an extra change of workout clothes every day. This will help ensure that you are ready for both on-water AND off-water practices (you need those runners & those layers!), and will ensure that you’ve got something to change into if your boat capsizes. This is very important as we want you all to be healthy and safe. Hypothermia (or even generally being cold) isn’t fun – let’s do everything we can to avoid the cold weather risks.

2) Clothing “Swag” Order deadlines have been extended until tomorrow (Tuesday, April 21st) morning’s practice. I will also collect final forms tomorrow afternoon at the PM practice. We’re lucky to have been given the one-day extension, so if you didn’t have a chance to place your order today, then please ensure you’re ready with your order form & payment by tomorrow. If you need to print off an order form, you can find one here: Westdale Rowing Apparel 2015 (Order Forms)

3) Coach Tom has a message for everyone, so please see below for his post 🙂 
_______________________________________________________________

The other day in my introduction, I shared with you the quote that means the most to me in rowing:  “What the mind believes, the body will deliver”. There are a couple of stories that I’d like to share with you.

In 2007 while I was coaching at Christchurch Girls High School in New Zealand, a 14-year old girl showed up to training.  I knew Grace because I coached her sister and I had Grace pencilled in as a potential coxswain.  At the time, she was under 5 feet tall and weighed 49kg (108 pounds).  Grace insisted that she wanted to row, and as was our policy, she was not denied the opportunity to try.  At a December erg test, Grace pulled 7:59 on her 2K test.  That is not a misprint.  Adjusted, that is an erg score of about 6:35.  Not bad for a 14-year old!!!!  I’ve posted a picture of Grace below at our January 2008 training camp at Lake Rotoiti.  It’s one of my favourite pictures.  She rowed 14km that day and had the biggest grin I’ve ever seen after it!

Picture

Grace went on that season to stroke the U15 4+ of girls not much bigger than she was, to a bronze medal in the biggest event of the program at the NZ Secondary Schools Championships of 64 crews.  She then put on a growth spurt and represented her country at the 2011 Junior World Champs, winning a bronze medal.  She is currently a junior in the University of Washington Women Huskies Varsity 8+.  To this day, that erg test, and what this kid accomplished in that season, is the most amazing thing in rowing that I’ve ever seen.

A close second, and a great example of “What the mind believes, the body will deliver” is again, a Kiwi-themed story.  Below is a picture of the gold medal winning double from New Zealand at the 2012 Olympics in London.  Joe Sullivan and Nathan Cohen overcame a significant size difference, not to mention a deficit in the final 500 metres, to make a stunning run home to the finish and take the gold medal.

558320_348328231911418_1880014544_n

What do these stories tell us?  I think they tell us that heart and an absolute will to get the job done, are tools that are as essential as anything else…maybe even the MOST important tools you can have.  We never want to limit our potential based on what we THINK is a limitation.  The common belief in our sport is that “Tall will Beat Small”, and that does happen too.  But no matter who you are: tall, small, novice or experienced, I encourage you to open up your mind to the possibilities of what you can achieve and GO FOR IT LIKE NEVER BEFORE!  It’s a great attitude to have in a boat….and one that will allow you and your crew to aim for new heights every time out.

One final thought.  I encourage and challenge all of you to do something to make your crew better.  Improving YOUR erg scores gives you a faster boat.  Improving YOUR flexibility gives you a longer stroke.  Making technical improvements to YOUR stroke pattern limits the drag on boat speed.  YOU are responsible for YOUR speed on the water.

Tom
______________________________________________________________

Cheers,
Alessandra


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Training Plan, Clothing Orders, and Chili Cookoff Fundraising Tally

Dear Westdale Rowers,

First off, CONGRATULATIONS to ALL of you for a fantastic job during your first week on the water (yes, we’ve only been on the water for a week, and we’re already ahead of where we were this time last year!). I’m proud to say that Westdale is one of the few schools that has not yet capsized, and that all our crews have been picking up the on-water rowing technique quickly.

Now that we’ve had a chance to settle into the swing of things, there are a few important things to note:

1) Launch Times & On-Dock Rules
Athletes are expected to arrive at 5:15am, set up the coach boats/oars, check their crew boats on the stretchers (this is mandatory), attach your lights, sign-out in the WSS log book, and then be ON the docks by 5:30am. Crews should be pushing off no later than 5:35am. For the Men’s Team, I’ll be timing your crews. If you need more time, then you should discuss an earlier arrival time with your crew. Launch time is 5:30am.

Please remember that running on the docks is not permitted. Crews are allowed 1 min 30 seconds on the docks (an absolute maximum of 2 minutes), so please be efficient and work with your crew to get on and off as quickly as possible without running (it IS possible). The reason for this time limit is to prepare you for regattas, where officials will limit your dock time, and to ensure a smooth flow of boat launchings at LBC. No crew wants to wait around while another crew sits for five minutes on the dock and prevents others from launching. Let’s try hard to meet these time limits – I’m confident that all of our WSS crews can do this, so let’s do it. Excellence is a habit, and it starts with what you repeatedly do on a daily basis at your own club.

2) Chili Cookoff Fundraising Tally
I’m happy to announce that our Chili Cookoff Fundraiser has raised a WHOPPING grand total of $5136 in profits. This is an HUGE accomplishment, as it is $1397 higher than last year, and the funds can be used to purchase new ergs, cox boxes, and much needed rowing equipment upgrades. A BIG thank-you to all of the parents involved (especially our coordinators, Brock & Dina), and to all of you – the athletes – for assisting in running the event so smoothly. We couldn’t have done it without your volunteering and ticket selling. We really appreciate it!!!

3) Clothing Orders
A friendly reminder that athletes interested in purchasing “swag” orders (i.e.: for optional rowing clothes/crew kit items), your order forms and money are due tomorrow at practice (AM or PM). Order forms can be found here: Westdale Rowing Apparel 2015 (Order Forms)

Please print them & return them during Monday’s practice if you’d like to receive your swag before our first regatta (this is the date by which Regatta Sport needs our order numbers). Feel free to contact Alessandra if you have any troubles with the deadline or have any questions about the orders

4) Training Plan (This Week & Monthly Plan Update)
The finalized monthly training plan will be posted later this week, but this week’s training plan can be found below. You can expect poor wind conditions this week during both AM and PM practices, so please remember that you should be bringing running shoes & appropriate clothing to every practice in case of a dryland training day.

Trying to carry a boat in the wind, it's like...

Trying to carry a boat in the wind, it’s like…

We’re already ahead in terms of “number of days on-water” in comparison to where we were last year, but we still have a lot to accomplish despite this advantage. Improvements can be made during dryland workouts too, so just remember that every day between now and CSSRAs is important – regardless of the wind conditions that greet us. You can make a difference by committing to each practice. This is our opportunity to really push ourselves as a team and work hard to reach our goals, both on-water and off. You know what you want, both personally and as a crew. Let’s work for that.

*This week’s boating lineups (i.e.: crew members) for the Sr. Women’s 8+ training days can be found here. 

Monday:
Water – (FOCUS=POSTURE): Warmup; C6 Row 60min; 2x6k r20; add C1 8x(10-10-10) (1/2 boat takes 10 hard strokes, other 1/2 takes 10 hard, all take 10 hard together) *low rates
Dryland Backup – Men on tank/weights first half of practice (60min), Women on run & stairs (60min); then switch.

Tuesday:
WATER – (FOCUS=SHIFTING RATES TOGETHER) Warmup; C4 row 90min; 2x”Bridge-Blockhouse-Lifts” (BBL), rates 18/20/22; 20/22/24 (rates “lift” at bridge and blockhouse; start in Valley each time).
Dryland Backup – 60min LDR followed by “House of Pain” using track near LBC.

Wednesday:
Water – (FOCUS = DISTANCE & HAND LEVELS) Warmup; C6 row 70min; 12-15k, steady state; add trip of (10-10-10) on square
Dryland Backup – Ergs (2km) & Core & Run

Thursday:
Water – (FOCUS=ACCELERATING TOGETHER ON THE DRIVE) Warmup; C2 row (2x8min; 22/26spm); C6 Tech Row
Dryland Backup – fartlek runs + 7 sets of stairs at highlevel bridge; stretching & core

Friday:
Water – (FOCUS=BODY SWING & SHIFTING TOGETHER) Warmup; C5 row 70′; 2xBridgeBlockhouse-Slip Pyramid (BBSP) (rates 18/20/22/24 both times; change rates at bridge, blockhouse, and entrance to slip)
Dryland Backup – 300 & 40′ run

Saturday:
Water – Intro to Race Day -Skills (Turning, Backing, Start Sequencing, Technical Row)
Dryland Backup – 45min run; Core Circuit 1; Flexibility Session

5) Men’s Team Boating Schedule for Primary/Secondary Boats *2x from Mike’s crews will join as required:
Monday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Monday PM – Jr. LWT M2x (W/J), Erik 1x, Jocelyn 1x,
Tuesday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Tuesday PM – Jr. LWT M2x (W/J), Erik 1x, Luke 1x, Jocelyn 1x,
Wednesday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Wednesday PM – Jr. LWT M2x (W/J), Erik 1x, Jocelyn 1x,
Thursday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Thursday PM – Jr. LWT M2x (W/J), Erik 1x, Luke 1x, Jocelyn 1x,
Friday AM – Luke 1x, Erik 1x, Sr. LWT M2x
Friday PM – Jr. LWT M4+, Erik 1x, Luke 1x, Jocelyn 1x
Saturday 5:45AM – Luke 1x, Erik 1x, Sr. M2x, Sr. LWT M4+
Saturday 9:30AM – Jr. LWT M2x (W/J)
Sunday 5:45AM – Sr. M2x
Sunday 9:30AM – TBD as required

Crew boats are as follows (a reminder):
Sr. M4x = Luke, Max, Kieran, Erik
Sr. LWT M2x = JJ, Cooper
Jr. LWT M2x (L/H) = Lucas, Harrison
Jr. LWT M2x (W/J) = Will, James
Jr. LWT 4+ = Arnaud (coxswain), Lucas, Harrison, James, Will
Sr. LWT 4+ = Arnaud (coxswain), Lucas, Harrison, Cooper, JJ
Sr. M2x = Kieran, Max
Singles = Erik 1x; Luke 1x; Jocelyn 1x

*If availabilities change, then this schedule will be ammended. I’ll explain the schedule in person tomorrow morning, so if you’re uncertain about something, then please ask me questions and I can explain it all at practice.

See you all in 5.5 hours,
Alessandra