Well done on yoga this morning, for those who were there.  Judging from the flexibility testing numbers, this is an area where many of you REALLY need to improve.  And yes, it can MOST DEFINITELY mean the difference between making the podium and not making the podium.

Thursday, the seniors will be on the erg with me.  I will continue with video for those I haven’t gotten to yet.  I will remember to take the numbers this time!  Novices will do Strength & Training with Mike.   Those who haven’t run tested yet will do so with Pete and Ali.  We will wrap up by 7:40 so we can give Ali a chance to talk about her experiences in Italy, where she is heading to on Sunday for the next year!

Friday is a PA Day, but we will hold an optional session at the foot of Chedoke Stairs….right beside the golf course parking lot, starting at 8AM.  DRESS WARMLY!!!

Don’t forget your yoga mats for Wednesday morning!!!

And anybody wanting to do a tank/erg session on either Monday, December 5 or Tuesday, December 6, please let me know via text (289-527-5800) or e-mail (tbeshoff@cogeco.ca).  Those who attend a tank session are excused from that morning’s session at the school.

EXPERIENCED ROWERS:  Strength testing with Tom

NOVICE ROWERS:  Erg with Mike & Peter

4PM:  Leander Tank/Erg session.  There is room for a few more–either novice or experienced.  Please text me at 289-527-5800 or e-mail me at tbeshoff@cogeco.ca

Good Rowers practice what they’re good at.  GREAT Rowers practice what they’re NOT good at.

We will be finishing up testing for those who haven’t done them yet.  This will be done on the following schedule. If you missed a test and your name isn’t listed for that test, please let us know.

MONDAY WITH ALI-FLEXIBILITY TESTS
Drew
Erik
Jesse
Sarah (finish)
Meaghan
Thea
Maddie
Shantae

TUESDAY WITH TOM–STRENGTH TESTS FOR ALL EXPERIENCED ROWERS

THURSDAY WITH ALI–RUN TESTS
Erik
Harrison
Jesse
Kate B
Sarah
Meaghan
Maura
Thea
Ciara
Dania
Gillian
Molly
Ben C
Becca
Maddie
Shantae

THURSDAY WITH PETE OR MIKE–STRENGTH TESTS
Camilla
Fiora
Thea
Gillian

THURSDAY WITH TOM-6K Erg Test
Drew (6K)
Chloe (6K)

Here Cycle #2, which we started on Monday.  We’ll be finishing up testing next week, and I will resume with erg video sessions starting Monday.  Onwards and upwards!

westdale-training-program-cycle-2-nov-21-dec-11

We will also resume sessions at Leander BC.  Novices who have not done a session there yet have first priority, and I will start taking bookings for seniors.  We will begin to incorporate erg work into these as well.  Again, if you attend any of these afternoon sessions, you are excused from that morning.   Please contact me if you would like to book in.

They have been trickling in, but a number of you still haven’t paid.  Please bring them in tomorrow.

On yesterday’s post, I made an error—Non Fall rowers will be pulling their 6K test.  Fall rowers will do S&C, joined by the novices after they do their strength testing.

Friday will be run tests.

For the remaining two weeks of this cycle starting Monday, I will be with the experienced rowers, while Mike & Pete take the novices.

We noticed a significant drop in numbers for yoga this morning.  These are HIGH PRIORITY sessions!  Core strength and flexibility is where we can make major gains this season and you owe it to yourselves and to your crews to make every effort to attend these sessions.

Congratulations to the novices, who pulled their first official test this morning—2500 metres with rate capped at 18-20.  Well done to you all.  From what I heard from Ali & Pete, the technique held together pretty well, which is what we are after.  We now all have a starting point, with the goal being to try to improve it each time out.  You will have another chance at the 2500 metre test just before the holidays where will compare those scores with today and hopefully see how much you’ve improved!  In January and onwards, you will get to try your hand at 2K tests with open ratings—no rate cap.

Well done to all on their flexibility testing.  This is new for us, but has been pretty revealing so far.  I can’t wait for our testing week just before Christmas.  We’re very hopeful of seeing some significant gains in this area, which WILL translate to a longer stroke, which WILL translate into better boat speed!  If we work on what we identify as our weaknesses, we will be hard to beat!

YOGA session #2 is upon us!  Remember your mats!  Last week was awesome—let’s make Wednesday awesomer! We have two really enthusiastic instructors who were thrilled with you guys last week.

Thursday we have Novices doing Strength testing and Fall rowers doing “Maison de Victoire”.  Seniors will change to S&C, given that we didn’t get to S&C today with Flex testing.

We will likely reschedule Experienced strength testing to next week in favour of the run test on Friday.

Novices will be on the ergs again. Experienced not confirmed yet, but an outdoor run is a distinct possibility, so come prepared for that, or an indoor session.