Westdale Rowing Community

Information for the Westdale Rowing Community

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Training Week of 02/13

Practices this week are Monday,Tuesday,Wednesday and Friday.  No Thursday practice.


  • 2 x  30 minutes 3 minutes rest
  • SPM varies every minute 22 23 24 25 26 27 and back down
  • cat 5


  • 3 x 20 minutes rest 2 minutes
  • SPM 24 -25
  • cat 4


  • 15 x 2 minutes 15 sec rest
  • SPM 25
  • cat 3


  • 10 x 4 minutes
  • SPM first 4 mins 24 second 4 mins 26 repeat
  • cat 3

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Back a Practice on Monday

We are starting our practices again on Monday. It is important that we get back to regular practices. There are about 8 weeks to us being on the water and we have a lot of preparation to do.

It will be 3 days this week. Monday Wednesday Friday


  • 6 x 10 minutes cat IV rest 2 minutes SPM 22 23 24 25 24 23


  • 2 x 30 minutes 4 minutes rest SPM 22 to 24


12 x 3 minutes 30 seconds rest SPM 23 23 23 24 24 24 25 25 25 26 26 26

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UPDATE: Training Week of January 16th

We are training Monday and Tuesday this week.   Normal practice time.  Only two days this week due to exam quiet time

Please get your unisuit orders in.   I’ve asked RegattaSport to extend the order deadline another two weeks.    There are only 9 orders which is very low considering the number of athletes that are attending practices.  Unisuits are needed to race.


  • 2 x 5K rest time is 4 minutes. SPM 22 or 23 CAT V


  • 6 x 2K rest time 60 secs SPM 24 CAT IV

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Practices for Wednesday and Friday This Week

Wednesday’s practice is 4 x 10 minutes 90 sec rest SPM 23 to 24 CAT V

Friday is complicated so please read. If you are racing on Saturday go through the following:

  • 4 x 250 metres race pace 1 minute rest
  • set erg to target time that you want to achieve on Saturday walk through your race plan at CAT 6 (aka very slowly and no intensity)

If you are not racing then on Friday you are doing:

10 x 4 minutes 30 seconds rest SPM 24 to 26 CAT IV

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Monday January 9th Training

I’ll be posting a training plan for all of January tomorrow. I’m late getting it published but it will be available for our Wednesday practice

For today we are doing 3 times 3000 meters 90 seconds rest. SPM is 22-25 (your choice).

Seeing as this is a distance base practice you should set the ergs against the wall and not in a line. This will give everyone a chance to train at their own pace and not be compelled to follow the person on an erg in from of them.

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HAMMER THE ERG Leander Championship

I’m strongly encouraging everyone to enter the upcoming Leander erg regatta and test yourselves in competition. Details below.

Please register through the following link:



Saturday, January 14, 2023


St. Mary CSS – Main Gym Address: 200 Whitney Ave, Hamilton, ON Course: 14 racing ergometers, 20 warm-up ergometers Race Distance: 2000 meters, 1000 meters, 500 meters Parking: 250 car parking lot


Entry Fee: $10 per single entry (plus seat fees and tax) Entry Deadline: January 7th, 2023

All entries will be completed using Regatta Central. An entry is only valid when all crew members are named and the entry fee is submitted.

If the online entry deadline is missed, it is possible to register in person not less than thirty minutes before the scheduled race on race day. Late entries will be accepted at the registration desk upon payment of a late fee of ($10) plus the original entry fee. Late entry acceptance is at the discretion of the registrar and may be denied if the race is full, or no lanes available in the race or if the request is made less than thirty minutes prior to the race time.



All athletes are required to check-in with photo identification at the registration desk and pick up their registration card.


“Hammer” the Erg 2023

Event Bulletin #1

Masters: Must be 30 years or older up to and including December 31, 2023. Born 1993 or later. The regatta will have two age divisions, 30-49 and 50+. Results will be based on raw (un-adjusted) scores.


U19/U17 men – 75 kg, U19/U17 women – 61.5 kg


Registration desk and weigh-ins open at 7:30 am.

Registration and weigh-ins are open from 7:30am to 12:15pm. Lightweight rowers can weigh in up to thirty minutes before their scheduled race time. If a rower exceeds weight, they shall race in the lightweight event but their time will be shifted up a weight class in the results. U17 and U19 athletes who exceed the maximum weight for lightweight men and women will have their time shifted to the open results

The first race will start at 9:00 am.


The order of the Leander Indoor Rowing Championships shall be as follows:

  • 1. Masters Men (30-49) 2k
  • 2. Masters Men (50+) 2k
  • 3. Masters Women (30-49) 2k
  • 4. Masters Women (50+) 2k
  • 5. Bantam Men 1k
  • 6. Rec Men 1k
  • 7. Bantam Women 1k
  • 8. Rec Women 1k
  • 9. Coxswains Crawl 500m
  • 10.U17 Men
  • 11. U17 Women
  • 12.U17 75 kg Men
  • 13.U17 61.5 kg Women
  • 14.U19 75 kg Men
  • 15.U19 61.5 Women
  • 16.U19 Women
  • 17.U19 Men

Events will run in 15-minute intervals. Events with more than 14 entries will be run over the course of two or more intervals. Events with less than 10 entries shall race during a similar race interval, at the discretion of the regatta chair.


A licenced RCA umpire will supervise all races and weigh-ins.

The Leander Indoor Rowing Championships will be hosted and staged according to the 2022 RCA Rules of Racing, with the following exceptions:

“Hammer” the Erg 2023

Event Bulletin #1

  • ● 2.8 No age adjustment shall be applied to the masters events, results will be based on raw scores.
  • ● 2.10 Lightweight athletes shall weigh no more than 75 kg for men and 61.5 kg for women


Leander First Aid Team, coordinated by Kaitlyn Akitt.


All competing athletes must have in their possession at the championship a piece of identification which bears their picture (acceptable I.D. includes current student cards, driver’s license, passport).

Athletes will be required to show photo identification at the registration desk when picking up their registration card.


N/A – No admission or parking fees



Results will be available online at RegattaCentral.com and posted at the venue

Gold medals and championship T-shirts will be awarded to the winner of all events with more than one entry. Awards will be presented throughout the day at the registration table.