Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community

MONDAY & TUESDAY TANK SESSIONS + WEEK 2 IN THE BOOKS + LOOKAHEAD

Leave a comment

I have room for one more person on Monday at 4PM in the tank, and room for five more on Tuesday at 4PM.  All can apply–both experienced and novices, but novices will get priority for these two sessions.  We will start booking experienced rowers the following week. If you want in, please text me at 289-527-5800, or e-mail me at tbeshoff@cogeco.ca.

DIRECTIONS TO LEANDER:  Go to the bottom of Bay St. towards the bay.  Turn left at the end onto Leander Dr.  Follow that to the circle at the end, where you will see a yellow building with a sign that says “Bay City Music Hall”.  It is also Leander Boat Club.

MONDAY 4PM AT LEANDER
JENNY
MAURA
DANIA
FIORA
SHONTAE
ETHAN
GILLIAN
STEPH
CHARLOTTE

 

TUESDAY 4PM AT LEANDER
CAMILA
SHAYDA
RHIANNON
YASIR
MICHELLE
ZOE
MEAGHAN

Week two is in the books and we’re slowly getting better. Novices should be starting to notice that your aerobic fitness is improving. The best way to see this is when you go from a class on the first floor to the fourth floor on the stairs and you can do it easier and not feel so tired. This is a good thing and it will get even better! Starting Monday, we will have our full squad back training. When all are there, we will have a little over 50. As we move along, we will be increasing the work load on the rowing machines to a point where we can go for longer and longer stretches without stopping. Remember, as we’ve said with outdoor running, the key is to get your heart rate elevated and sustain that elevation. It’s not about sprinting for 45 minutes. It’s about being able to find a comfortable pace, and then slowly try to increase that pace as the weeks pass.
This coming week (November 14-20) is our third week. If you intend on rowing in the spring on the water, the cheques for $50 are due at the end of the week. Again, this is a deposit that will be applied to spring fees.
Yoga starts on Wednesday, so please get a yoga mat! We will be doing two types of yoga: Buti and Piyo. Both are high energy movement and core work classes. We have two instructors–Sarah and Jenna. You will alternate each week between the two types.
Looking ahead, November 21-27 will be our first TEST WEEK. Experienced rowers who did the Fall season and/or RADAR will be exempt from the erg tests, but will participate in the strength, flexibility and run tests. Experienced rowers who did not do fall will do the full battery of tests: a 6K test, a 2K test, strength, flexibility and run tests. Novice rowers will do a 2500 metre erg test with the rate capped at 20-22 strokes per minute, as well as strength, flexibility and run tests. The schedules for these will be posted shortly.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s