The final Fortino’s schedule is below this post. Please show up 10 minutes before your scheduled shift and wear Westdale rowing gear if you have it, Westdale green if you have it, and green if you have no Westdale gear!

We are one person short for the second shift. If someone can stay for a double from the first shift, or if someone can come in early from the third shift and do a double, that would be AWESOME!

Below is the training program for the next block. Next week, we are at Leander from Tuesday to Friday, then it’s back to school for a week and a half, then Quiet Week/Exams. There will be Leander BC sessions available during this time and they will be run as club practices, NOT school practices.

Westdale Training Program CYCLE 4 Jan 1-Jan 21

A reminder to get the entries in for the Leander Indoors on Saturday, January 13th if you haven’t done so already! St. Mary’s has 23 entries, BT has 14 and we have 11. I know we will have more entries than that, so let’s get them in and avoid the last minute scramble. A reminder on how to enter:

1. Ask your coach which category you are in.
2. Go to regattacentral.com
3. On the yellow bar, you will see ‘Sign Up’. Hit that and create an account.
4. Go back to the main page and hit “Regattas” on the top menu bar.
5. On the dropdowns, make sure you’re at Upcoming Regattas” and “Canada”.
6. Click on the “Leander Indoor Rowing Championships”.
7. Click on “Register” in the top right corner.
8. In the Club/Team affiliation box, if it shows Westdale, great. If not, hit “New Club” and type in Westdale Secondary School and hit OK.
9. That will bring up a “Contact details” page. Scroll to the bottom and hit “NEXT”. If it doesn’t let you do that and asks for contact info, fill in the form and then hit Next.
10. That will bring you to the Entry page. Click on “Submit Entry” for the event the coaches have given you.
11. Fill in the info it asks for, which is your 2K erg score (novices will not have this number yet–leave it blank). In the athlete box, start typing your name–it SHOULD autofill. If not, no worries.
12. Don’t worry about the ‘Athlete Bio”, unless you really want to put something there.
13. Hit Save and the payment page will come up. Simply pay for the entry, and you’re done.

To all rowers/parents/friends/past rowers who read this blog, a Very Merry Christmas and Happy Holiday to you all! Rowers have the reputation of being dedicated and being leaders. Given the required commitment to training and all that it entails, it is no surprise that it is a sport that sets you up well to deal with all that life throws at you. I ask you this morning, to BE the difference in the lives of those around you, and BE the leaders that you will no doubt turn out to be. If you haven’t done so, go grab a shovel and shovel out your parents driveways/walkways. If that’s been done already, go shovel out your elderly neighbours’ place, or a neighbour who could use a helping hand. A half hour out of your Christmas morning will make a difference in the lives of those around you.

Best Wishes and enjoy the day!

The school portion of training has come to a close until the New Year. Well done to those who pulled tests this morning—a large number of PBs (Personal Bests). We like PBs because it tells us—-and you—that you are getting faster!

It is VITAL that you maintain your training aerobic base through the next five weeks. There is a LOT going on with the holidays, followed by Quiet Week, and exam week. If you can’t make training, please do something aerobically for at least 45 minutes where your heart rate is sustained in the 150-160 range. Skiing, swimming,running, erging all work. The schedule is as follows:

TUESDAY, DEC 26: Leander Boxing Day 2K (for experienced rowers only. If you pulled your test this morning, there’s no need to do this). If you can’t make it, please run, swim, erg, bike or ski.

WEDNESDAY, DEC 27: Leander Movie Marathon. 42,195 metres on the erg while watching movies. No novices allowed to partake in this one.

THURSDAY, DEC 28: 9AM Westdale workout at Leander. Finished by 10:30 at the latest.

FRIDAY, DEC 29: Own Training. Please run, swim, bike, erg or ski.

SATURDAY, DECEMBER 30: OFF

SUNDAY, DECEMBER 31: FORTINO’S. I have revised the schedule somewhat. New schedule below. Let me know if there’s a problem. If any parents are able to join us for any part of the day, please let me know. There will be at least two of us there for the duration, but one or two parents support would be appreciated!

MONDAY, JANUARY 1: OFF

TUESDAY TO FRIDAY JANUARY 2-5: Leander at 9AM each day.

FORTINO’S SHIFTS

10-12:45
Maddy B
Caroline
Vicky
Max
Becca
Zaiga
Kate M
Kevin
Ella
Kieran
Derek

12:45-3:30
Becs (double)
Kieran (double)
Maura
Fiora
Charlotte
Liv
Ryann
Erin M
Molly
Robin
Maddy D

3:30-6
Maura (double)
Celina
McCartney
Geon
Liam
Ethan L
Meegan
Alex
Kenzie
Serena
Owen

Again, please confirm your category with me before entering this regatta. In order to be junior, you have to be 16 or under on December 31, 2018 (NOT 2017!!!). It can be a bit confusing and we don’t want a bunch of you entering the wrong category and having the organizers go in and change it!

If you are planning on entering Leander Indoors, please let me know ASAP. You don’t have to enter today, just let me know.

Those who have already entered need not contact me.

A reminder that leander Indoor Champ[s entries are due TONIGHT if your name is to make it onto the back of the t-shirt!

A reminder that Theme Thursday tomorrow is “Pyjama Day”!

Also, Westdale has 6 entries so far for the Leander Indoor Rowing Champs.  We are hoping that as many of you as possible will compete at this event on Saturday, January 13th.  If you would like the event t-shirt to have your name on it, you need to enter the regatta by THIS FRIDAY (December 15).  Instruction on how to do so are elsewhere on the blog.

Westdale Rowing will be bagging at Fortino’s on New Years’ Eve.  The shifts will be 10-12:45, 12:45-3:30 and 3:30-6.  We require 11 rowers per shift.  If you have a shift preference, please let me know.  If you are able to do a double shift, please let me know–double shifts will count towards your overall commitment.  If any parents are able to help as support, please let me know.  We will have an erg set up and each rower will have a stint of roughly 15 minutes on it.  Note that this stint is NOT to be at race pace, but easy and technically solid.  We don’t want you getting all sweaty, then going back and handling folks’ groceries!!  I have our collection “buckets” from last year, so we are able to re-use them.

There is no stair run tomorrow.  The weather is going to be very cold.

Be at the school at the regular time.