Mike, Tom, and Peter have kindly allowed me to write a post to all of you in light of the upcoming CSSRA races this weekend, so here it goes 🙂 :
Throughout this past year I’ve had the privilege of seeing the blog updates from Mike and Tom in regards to your hard work, training, and racing results. It’s been incredibly awesome (in the true “awe inspiring” sense of the word) to see how much you’ve all developed athletically and progressed.
I’ve missed coaching you at Westdale, but I know that this year’s team has been doing a great job – both the athletes and the coaches. As you move into your final regatta of the school year, I want to leave you with this:
You’ve worked so hard for this. For many of you, you’ve been training multiple years for this. “Good luck” is something that I could say, but I reckon that “luck” is not as important as executing what you already know and have been trained for. You KNOW what to do. Go do it. Make it yours. And have fun. 😉 Knowing that you’ve left everything you could on the water after rowing to the best of your capabilities as a team is the most important thing. Yes, even more than your final numerical placement on a scoreboard.
I’ll be cheering for you, across a different kind of pond, in a slightly different continent. My heart is at the regatta this weekend.
Miss you all… and sure, I’ll still say it: GOOD LUCK!!! Alessandra
Please see the following UPDATED schedule for your boating lineups and training days until CSSRAs:
Monday, June 1st: Sr. Men’s 1x – Luke Jr. Men’s 1x – Erik Jr. Men’s 2x (Justice) – Harrison & Lucas Sr. Men’s 2x (Bishop Ryan) – Max & Kieran
PM: Club 1x (Luke) option with Alethia Sr. Men’s 72kg 2x (Justice) – JJ & Cooper with Alessandra
Tuesday, June 2nd: Sr. Men’s 1x – Luke Jr. Men’s 1x – Erik Jr. Men’s 2x (Justice) – Harrison & Lucas Sr. Men’s 72kg 2x (STM) – JJ & Cooper
PM: Sr. Men’s 2x (Stocks) – Max & Kieran with Alessandra
Wednesday, June 3rd: (Derig/Trailer Loading) Sr. Men’s 4x (Ad Astra) – Luke/Max/Kieran/Erik Jr. Men’s 2x (Justice) – Harrison & Lucas Sr. Men’s 72kg 2x (STM) – JJ & Cooper *derig the Ad Astra, Justice, and Stocks after practice and load to the trailer
PM: Club 1x (Luke) option with Alethia before car-topping & transporting 1x to St. Kitt’s
Thursday, June 4th (St. Kitt’s Practice Day): Practice at LBC:
Sr. Men’s 72kg 2x (STM) – JJ & Cooper Practice at St. Catherine’s: *Luke & JJ away for graduation formal *Meet Alessandra at 11am in Westdale Secondary School parking lot by the gates to the football field. The bus will leave immediately following attendance.
Jr. Men’s 1x
Jr. Men’s 2x
Sr. Men’s 2x
Friday, June 5th – Sunday, June 7th = CSSRAs (info can be found here).
Please review this schedule carefully and contact me if you have any questions/concerns.
I’m aware that some of you are being asked to train occasionally during the PM session in order to accommodate equipment availability. Please understand that this is due to equipment limitations and boating ratio limits. If anything changes, I will let you know immediately. I appreciate your flexibility during this final week.
It’s been a while since our last post, so we’re happy to say that we’ve got all sorts of fun info for you in this one!
INFORMATION!!! YAY!!!
Info for Mom!
First off, THANK YOU to all athletes for being so patient while we addressed equipment changes/availability and boating changes these past two weeks, including changes to race entries. We appreciate that you’ve all been very understanding.
Next here’s everything you need to know for the next two days:
Saturday, May 9th – Practice & Trailer Loading @5:45am at LBC
All athletes should arrive at 5:45am for a final practice before trailer loading. Practice will run from 5:45am-7:30am. Trailer loading will begin at 7:30am, and ALL boats must be fully derigged and loaded by 8:45am. The trailer will leave the LBC compound at 9am.
Sunday, May 10th – Mother’s Day Regatta (THANK YOUR MOM’S)
The Mother’s Day Regatta will be held on Henley Island in St. Catharine’s, Ontario (close to the Port Dalhousie area). Full information about event times and directions can be found here at Regatta Central.
Directions can also be found here on the Westdale Rowing blog, or here on Google Maps. *Directions say 45 min (approx.), but plan for 60-75min just in case you get lost or encounter traffic. This has happened to at least one athlete every year that we’ve coached.*
The Final Race Draw hasn’t been posted yet, but will likely be made available tomorrow on Regatta Central. Based on the Regatta Central preliminary schedule, these are the race times:
Event 6 – Sr. Women’s 63kg 1x – 9:10am (finals at 2:25pm) Event 7 – Jr. Men’s 72kg 4+ – 9:24am (finals at 2:32pm) Event 14 – Jr. Women 63kg 8+ – 10:20am (finals at 3:21pm) Event 15 – Sr. Men’s 72kg 2x – 10:34am (finals at 3:28pm) Event 18 – Sr. Men’s 1x – 11:09am (finals at 3:49pm *HOTSEAT REQUIRED) Event 19 – Sr. Women’s 4+ – 11:30am (finals at 3:56pm) Event 23 – Sr. Men’s 4x – 12:12pm (finals at 4:24pm) Event 24 – Sr. Women’s 1x – 12:19pm (finals at 4:31pm) Event 29 – Jr. Women’s 4x – 1:15pm (finals at 5:06pm) Event 12 – Jr. Men’s 1x – 3:07pm (straight final *QUICK CHANGE REQUIRED) Event 35 – Sr. Women’s 8+ – 5:48pm (straight final)
“Hotseating” is when an athlete goes straight from one race into the next race, and the boating change is made on the dock. “Quick change” is when an athlete has a tight turnaround time after their first race, but still has enough time to return the boat before launching in their next race.
Weigh-Ins: There are NO weigh-ins at this regatta. Instead, the regatta runs on an honour system.
A Message for Moms: If your athlete’s crew makes their final and finishes top three, then moms are invited to give the medals to their athletes. Please stick around if you can 🙂
Arrival Times: Athletes in the Sr. Women’s 63kg 1x & Jr. Men’s 72kg 4+ should arrive by 6:30am. All other athletes should arrive AT LEAST 3 hours before your race (or in time for the first Westdale race of the day, which is at 9:10am).
Supervising Coaches: Alessandra will coordinating/supervising the Men’s Team, Eben Prevec & Anise Truman will be supervising the Women’s Eights/Singles/Fours, and Peter DeNew will be supervising the Jr. Women’s Quads. Tom Beshoff will be assisting in the morning.
Rigging Post-Regatta: Please plan to rig boats on Sunday evening when we return to Hamilton. There MIGHT be an option to rig on Monday morning, but this will be dictated by the Club Manager (Steffan Wagner). We’ll let you know as soon as we have information.
What to Bring:
-Unisuit
-Long-sleeve top to race in UNDER your unisuit (often requested by race officials if weather is cold, windy, or rainy *the forecast is thunderstorms, so please bring this just in case!)
-Change of clothes (and extra socks – trust me!)
-Student ID
-Water (lots of water)
-Healthy snacks (trail mix, nuts, apples, granola bars, cliff bars, etc.)
-Lunch (and breakfast if needed)
-Rain gear/weather appropriate clothing (*BOOTS ARE HIGHLY RECOMMENDED)
-Sunscreen (*HIGHLY RECOMMENDED) *CHECK THE WEATHER – BRING BOOTS FOR THUNDERSTORMS*
What We Expect of You: You are expected to rig your boat, bring your blades down (when required), and ensure your crew is together. You should also know your race plan & be prepared with water/race-gear/food. Please be & remain with your crew once there’s 1.5h left to go until your race. If you have any questions, please find me (Alessandra), Eben, or Peter and we can assist you. Generally speaking, you should go to your primary coach if you have a question.
Resources for Parents: Our lovely parent reps, Dina & Brock Gadsdon, have kindly put together some informational material for parents planning to attend their athletes (what to expect, how to get there, Henley Island rules, how to avoid heat stroke, etc.). Please see the following documents for useful parent information:
1) Mothers Day Parent Information
2) Heat Stress Awareness Guide
Welcome back from March Break & to the official start of outdoor season training! 😀
WOOHOOO OMG WOOHOO
IMPORTANT DATES FOR PARENTS & ATHLETES:
-Wednesday, March 25th, 3-4pm:SWIM TEST FOR ALL NOVICES @ Dalewood Swimming Pool *mandatory for all new rowers* athletes must wear cold-weather clothing for the swim test in order to mimic falling in the water during the outdoor season – this means LONG SLEEVES & LONG PANTS. Due to the timing, rowers completing the swim test are asked to leave their last period class about 10-15minutes early to give enough time to walk to the pool. -Thursday, March 26th, 7pm:Parent & Athlete Meeting (Outdoor Season Waivers/Chili Cookoff/Training Schedule) @ WSS Library *mandatory for all* -Sunday, March 29th, 12-3pm:Tank Session (*mandatory for all*) @ Welland International Flatwater Centre (directions here: https://goo.gl/maps/ZLgb9) -Wednesday, April 1st, 3:30-5pm: Women’s Team Rigging & LBC Rules @ LBC *women’s team only* -Thursday, April 2nd, 3:30-5pm: Men’s Team Rigging & LBC Rules @ LBC *men’s team only* -Saturday, April 4th, 9-11am+ CREWLUNCH: Docks In @LBC, followed by a crew lunch (whole team). Coxswains & bow-persons will be taken in the coach boat during the docks-in session for a loop around the harbour to observe traffic patterns & safety spots if clear. If required, I can provide a ride for coswains & bow-persons to the crew lunch (if your rides have already left). ***Steffan will also hold a special coxing/bowing clinic from 1-3pm for new coxswains & bow-persons only. I highly advise new coxswains & bow-persons to attend (you can go right after the crew lunch).
NOTE: To the men participating in the MCC exam, I also have my OSCE dry-run on April 2nd at 6pm, so I can bring you all to McMaster Hospital if you need a ride post-rigging at LBC. Just let me know in advance.
TRAINING PLAN MARCH 23rd-29th: *Testing & Movement Screening Week*
Monday, March 23rd: Men – Team Meeting, 30min Erg (20/22spm) + 10min Tech Erg, Stretching & Debrief Women – Team Meeting, Warmup Run, Weights, Cooldown & Stretching/Debrief
Tuesday, March 24th: Men – Warmup in Lower Gym, Overview of Movement Screening; Weights/Movement Screen; Cooldown & Stretching; Debrief Women – Warmup; Tech Erg Rotations with Core Circuit (300 circuit/25min tech erg); Cooldown & Stretching; Debrief
Wednesday, March 25th: *Swim Testing @3pm (Dalewood Pool)* Men – Warmup in Middle Gym, 2km Erg Testing, Core Circuit, Cooldown & Stretching; Debrief Women – Warmup; Weights; Cooldown & Stretching; Debrief
Thursday, March 26th:*Parents & Athlete Meeting @7pm (WSS Library)* Men – Warmup in Lower Gym, Weights & Movement Screening; Cooldown & Stretching; Debrief Women – Warmup; 2km Erg Testing; Core Circuit; Cooldown & Stretching; Debrief
Friday, March 27th: Men – Warmup in Lower Gym, Cardio & Core Circuit; Movement Screening; Cooldown & Stretching; Debrief Women – Warmup; 25min Tech Erg Rotations (run/erg/core); Cooldown & Stretching; Debrief
Saturday, March 28th: OFF
Sunday, March 29th: *Tank Session in Welland* ALL ATHLETES – 12-3pm Tank Session at the Welland International Flatwater Centre (directions here: https://goo.gl/maps/ZLgb9)
1) Parent’s Meeting – Thursday, March 26th @7pm in the WSS Library
Mark your calendars: Thursday, April 16th will be the night of Westdale Rowing’s Infamous Chili Cookoff! PREPARE YOUR CROCKPOTS. GET READY FOR A SHOWDOWN. EMPTY STOMACHS WILL BE FILLED. The winner is still to be determined…
The parent’s meeting on Thursday March 26th at 7pm in the WSS library will address the Chili Cookoff (which has been organized by the Parent Reps), as well as important outdoor rowing information (fees, waivers, regatta dates, safety requirements, practice schedule/training requirements at LBC).
2) March Break Training – Monday, March 16th from 6-8am @LBC
There will be one official “At LBC” practice held over March break this year. The team practice will run on Monday, March 16th, from 6-8am at Leander Boat Club. The rest of the week will be comprised of workouts that athletes can complete at home on their own time – these workouts will be posted to this blog. If athletes would like additional assistance with technical development on the erg or on the tank aside from Monday’s practice, then they should contact Alessandra with their availability & the name of a partner that would join in the practice (there must be at least 2 athletes for an extra practice to be held).
3) Welland Tank Session – Sunday, March 29th from 12-3pm @WIFC
We will be holding a mandatory tank session for ALL outdoor rowers on the Men’s & Women’s Teams. The tank session is booked for Sunday, March 29th, and will run from 12-3pm at the Welland International Flatwater Centre (WIFC). Plan to be there for the entire session, as we will be rotating athletes through the tank & the gym (for information on the facilities available, click here). Directions can be found here, but will also be posted closer to the session date.
See you all tomorrow for the coach-swap,
Alessandra
The SNRC Regatta is fast approaching, and there’s a lot of important information to keep track of before you head off to the regatta. In order to keep things clear, we’ve included the following key items in this blog posted:
1) Parent Information Package:
New to rowing? Not sure what the regatta’s about? Looking for directions to the course? Search no further – please click here for a parent information package, including the must-knows of heat-stroke and what to do to ensure your athlete is well hydrated & safe: SNRC 2014 – Parent Information Package
2) Must Bring Items:
-Unisuit
-Change of clothes (hot & cold weather)
-Boots (it tends to get muddy!)
-WATER
-Food (LOTS OF FOOD)
-Student ID ***this is a requirement for racing – without it, your crew will be unable to race.
-Fold-up chair or tent (recommended)
Times will be posted once the official draw has been listed online. Once the draw is finalized, you’ll be able to find the race times by clicking on this link: EVENT & RACE TIMES VIA REGATTA CENTRAL – CLICK HERE
Some of you are ONLY racing on Saturday or ONLY racing on Sunday. If you are only racing on one of the two days, your attendance at the non-racing day is optional, but I highly recommend coming to support the team & other rowers. Watching this regatta as a spectator is often a fun event, as you can settle in at the parents’ tent by the finish line and can enjoy some high-quality racing from crews around the province.
4) Coxing & Bowing Materials:
Coxing and bowing is INCREDIBLY important in rowing. You are the coach in the boat and are relied upon to guide a crew through practices and races until the finish line. Given this responsibility, it’s easy to become overwhelmed OR to feel as though your crew isn’t responding to your calls. The following booklet offers some advice to coxswains and bow-people with respect to making calls & motivating a boat: Coxing & Bowing Package – WSS 2014 Ammended
See you all in the morning (or this afternoon),
Alessandra
Sorry for the double post, but all men planning to row outdoors must attend Friday morning’s practice. This is mandatory & very important for crew selection.
I hope you all had a good practice with Peter & Mike this morning. This is just a quick notice to say that if you know you’re not interested in rowing Spring/Outdoor, please email me asap – alessandra [dot] gage [at] gmail [dot] com.
I’ve already received a few notifications about leaving the team, and this will change our boating options. If you know that you won’t be rowing outdoors, please let me know so that I can adjust the crews. Of course, it is my hope that you all stay 🙂
Swim Testing Information:*If in need of a ride, please contact me on Wednesday (the day before) to let me know. Where: Ancaster Aquatic Centre When: Thursday, March 27th, 4-5pm Bring: Rowing clothes (e.g.: tee shirt, shorts/spandex)
If you have bronze cross/medallian and/or NLS, please photocopy your certificate and send me a copy so that you can bypass the test.
Coaching Notice:
I (Alessandra) will be away tomorrow & Thursday morning. Please check-in for attendance with Mike (it will be used for selections, so it’s to your advantage to check-in). Peter and Mike will be leading the practices, which have already been posted, and they will have sheets for the 300 workout and for weights. In case there’s any confusion, this is what you should be doing (a repost of the practices):
Wednesday:Women = weights; Men G1 = ergs (2x19min pyramids, 3min rest; 10min tech erg), Men G2 = 300 + tag-run* Thursday:Men = weights; Women G1 = 300 + tag-run*, Women G2 = ergs (2x19min pyramids, 3min rest; 10min tech erg)
*Tag Run: All athletes run in a line at the pace of the person leading the line. Athlete at back of line sprints AFAP to front of line. As soon as this athlete is at the front, the next athlete at the back of the line sprints AFAP to the front. If you’re uncertain, please ask Mike, Peter, or the G2 Women who completed the run today. They should all be able to explain the drill.
RE: OSSLT (Thursday) – Practice will still be held on Thursday morning. I realize that some of you have OSSLT and others have the day off. Regardless, practice will take place from 6:30-7:50am. Whether or not you choose to attend is your decision (just remember, exercise increases mental acuity!).
RE: Boat Allocation – Steffan Wagner has announced that boat allocations will be given to coaches on the evening of Monday, March 31st. As such, Mike & I can tell you your finalized crews after the meeting (via blog/email Monday night & in person on Tuesday, April 1st).
RE: Rowing Team Photo (Yearbook) – Ms. Melnik and the yearbook team will be taking the Rowing Team photo at 9am on Monday, March 31st. Please meet at 8:55am in your green & gold (rowing) gear, just outside the auditorium doors.
Westdale Rowing Community 