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 below for some important notes regarding boatings, weekly workouts & coaching arrangements, and our team yearbook photo booking.
1) Team Photo for Yearbook – Thursday, April 30th @11:18am (start of lunch) meet in foyer (by auditorium doors)
We just received notice (today) that the Westdale Rowing Team is to be photographed for the Yearbook this Thursday, April 30th, at the start of lunch – 11:18am – just outside the school’s front doors. All rowers should meet in the foyer just outside the auditorium on the first floor at 11:18am sharp.Please wear either green & gold coloured rowing gear (jacket/sweater/unisuit/etc.), or other Westdale athletics gear.
2) Men’s Team Boatings & Coaching This Week
Wednesday AM: *I will be in the hospital tomorrow (Wednesday) morning for an EEG, so I’ll come to drop off the lights with Tom before heading to the hospital & Tom will coach you for practice.
Erik – 1x (Blue Pill)
Kieran/Max – 2x (Chuks)
JJ/Cooper/Harrison/Lucas – 4x (Ad Astra)
Luke – OFF Wednesday PM: Erik (1x); Will/James (StM 2x) – with Alessandra/Hudson
Thursday AM: *depends on boat availability – if reduced availability, primary crews will be sent out (4x/2x/2x)
Erik – 1x (Blue Pill)
Luke – 1x (Private)
Kieran/Max/Harrison/Lucas – 4x (Ad Astra)
JJ/Cooper – 2x (St. Mary’s) *TEAMPHOTOAT11:18AM– MEETINWESTDALEFOYEROUTSIDEAUDITORIUMIN GREEN/GOLDROWINGGEAR* Thursday PM: Erik (1x); Will/James (StM 2x) – with Alessandra/Hudson
Friday AM:
Erik – 1x (Blue Pill)
Luke – 1x (Private)
Max/Kieran/Cooper/JJ – 4x (Ad Astra) Friday PM: Arnaud/Lucas/Harrison/Will/James (Hudson 4+) – with Alessandra/Hudson
Saturday @5:45AM:*Tom will be covering for my coaching as I will be in hospital. There will be no 10am practice this day.
Max, Kieran, Harrison, Lucas – 4x (Ad Astra)
JJ, Cooper, Erik, Luke, Will, James, Arnaud – OFF
If changes need to be made to the boatings then I’ll be sure to inform you before practice. This week we’ve got some boat-juggling to do based on numbers, equipment repairs, and athlete availability given Junior National Trials, so please be patient.
3) Women’s Team Boatings (AM/PM) & Note for the PM Rowers
For the AM athletes: Mike will provide a breakdown of the women’s crews this week, but please expect to be split into smaller groups for secondary crews (i.e.: training in smaller boats), pending boat availability. Remember: Thursday at 11:18am is our team yearbook photo. Please meet in the foyer just outside the auditorium at 11:18am sharp.
For the PM athletes: Tom & Peter will be coaching you this week at the regular practice times in regular quad boatings or quad/double groups. Focus will be on rowing all four together (timing and blade depth), and learning how to “push” or connect with the legs off of the catch and during the drive. Also, please note that our team photo will be taken at 11:18am for the yearbook (meet in foyer outside auditorium).
4) Weekly Workouts:
Wednesday – 2x29min pyramid (5/4/3/2/1; 5min rest) starting SRs = 18; 20 (top SRs = 26/28) *quick turns in valley & slip
Thursday – 2x2km Time Trials (SR 22; SR 26; 5min rest); 30min tech row after TTs are done
Friday – 3x2km Leap Frog (SR 24 “off”; SR 32 “on”); focus on ratio & power efficiency at higher rate
Saturday – 2x12min (1′ hard, 1′ light); 6min rest between pieces; focus on solid pressure; follow up with tech row & practice starts (1/2, 1/2, 3/4, full, build five, hold 10, settle *can be amended slightly for each crew).
1) Please dress appropriately for the weather and bring an extra change of workout clothes every day. This will help ensure that you are ready for both on-water AND off-water practices (you need those runners & those layers!), and will ensure that you’ve got something to change into if your boat capsizes. This is very important as we want you all to be healthy and safe. Hypothermia (or even generally being cold) isn’t fun – let’s do everything we can to avoid the cold weather risks.
2) Clothing “Swag” Order deadlines have been extended until tomorrow (Tuesday, April 21st) morning’s practice. I will also collect final forms tomorrow afternoon at the PM practice. We’re lucky to have been given the one-day extension, so if you didn’t have a chance to place your order today, then please ensure you’re ready with your order form & payment by tomorrow. If you need to print off an order form, you can find one here: Westdale Rowing Apparel 2015 (Order Forms)
3) Coach Tom has a message for everyone, so please see below for his post 🙂
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The other day in my introduction, I shared with you the quote that means the most to me in rowing: “What the mind believes, the body will deliver”. There are a couple of stories that I’d like to share with you.
In 2007 while I was coaching at Christchurch Girls High School in New Zealand, a 14-year old girl showed up to training. I knew Grace because I coached her sister and I had Grace pencilled in as a potential coxswain. At the time, she was under 5 feet tall and weighed 49kg (108 pounds). Grace insisted that she wanted to row, and as was our policy, she was not denied the opportunity to try. At a December erg test, Grace pulled 7:59 on her 2K test. That is not a misprint. Adjusted, that is an erg score of about 6:35. Not bad for a 14-year old!!!! I’ve posted a picture of Grace below at our January 2008 training camp at Lake Rotoiti. It’s one of my favourite pictures. She rowed 14km that day and had the biggest grin I’ve ever seen after it!
Grace went on that season to stroke the U15 4+ of girls not much bigger than she was, to a bronze medal in the biggest event of the program at the NZ Secondary Schools Championships of 64 crews. She then put on a growth spurt and represented her country at the 2011 Junior World Champs, winning a bronze medal. She is currently a junior in the University of Washington Women Huskies Varsity 8+. To this day, that erg test, and what this kid accomplished in that season, is the most amazing thing in rowing that I’ve ever seen.
A close second, and a great example of “What the mind believes, the body will deliver” is again, a Kiwi-themed story. Below is a picture of the gold medal winning double from New Zealand at the 2012 Olympics in London. Joe Sullivan and Nathan Cohen overcame a significant size difference, not to mention a deficit in the final 500 metres, to make a stunning run home to the finish and take the gold medal.
What do these stories tell us? I think they tell us that heart and an absolute will to get the job done, are tools that are as essential as anything else…maybe even the MOST important tools you can have. We never want to limit our potential based on what we THINK is a limitation. The common belief in our sport is that “Tall will Beat Small”, and that does happen too. But no matter who you are: tall, small, novice or experienced, I encourage you to open up your mind to the possibilities of what you can achieve and GO FOR IT LIKE NEVER BEFORE! It’s a great attitude to have in a boat….and one that will allow you and your crew to aim for new heights every time out.
One final thought. I encourage and challenge all of you to do something to make your crew better. Improving YOUR erg scores gives you a faster boat. Improving YOUR flexibility gives you a longer stroke. Making technical improvements to YOUR stroke pattern limits the drag on boat speed. YOU are responsible for YOUR speed on the water.
Tom
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Please see below for a message from our newest addition to the coaching team, Tom Beshoff:
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I just thought I would fire off a note to say that I’m thrilled to be a part of Westdale Rowing! From what I’ve seen these past few mornings, there’s some great potential in the squad and your coaches have done some really good work getting you to this point of the season.
I’m looking forward to working with all of the rowers at various points until June, and I’ll do my very best to help you be as fast as possible on the water. If we combine your best effort with our best effort, I can tell you that there is NO LIMIT on what you can achieve.
I don’t use quotes very often, but one that is absolute gold in our sport, is:
“What the Mind Believes, the Body will Deliver”
I’ll provide a couple of stories later this week to show you why this one really works for me. In the meantime, I’d like you to do some homework. I want you to think of your two best qualities that help the most in making you go faster. And I also want you to think of two things that you feel are standing in the way of you getting faster. I’ll be asking you at some point, for these answers.
Tom
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…I highly encourage all athletes – both men’s & women’s teams – to consider Tom’s homework points above, as you’ll be called upon in this coming week to provide your responses.
I hope you’ve all had a relaxing long-weekend. Now that the docks are in we are officially able to get on-water this week. Our first on-water day will be Saturday, April 11th. This is based off of cold-water rules arranged with Steffan, as well as the timing of boat rentals arriving (some of which we require to get on-water). This week is also the coaching swap, so the women will be coached by me (Alessandra), and the men will be coached by Mike.
We’re switching!
A friendly reminder to all parents & athletes: Outdoor Fees must be paid before getting out on-water. Please ensure that you speak with your athlete’s primary coach if you require an alternate payment plan, or if you have any questions about the outdoor fees. Chili cookoff sign-up sheets will be made availabletomorrow as an online Google document, so keep posted for that, and I will also be posting an overview to the blog of the important info from the Chili cookoff presentation tomorrow at that same time.
Training Plan: Monday, April 6th (TODAY, OYOT): ALL ATHLETES – 50-60min run on your own time (long distance, category 6, cardio workout)
Tuesday, April 7th: 6:30am @WSS *coach swap* Men – 10min warmup jog in middle gym; 20min stair run (basement to 4th floor, in stairwell nearest weight room); 30min House of Pain (3rd floor in partners); stretching & debrief with Mike Women – 10min warmup jog in middle gym; Juniors = 2km erg testing; Seniors = cardio circuit (TBExplained at practice); stretching & debrief with Alessandra
Wednesday, April 8th: 6:30am @WSS *coach swap* Men – 10min warmup run; dynamic stretching; 2x30min erg w 5min rest (Cat 5 – 6km split + 8s); stretching & debrief with Mike Women – 10min warmup run; 20min stair run tag-team game (3rd floor); 30min House of Pain (3rd floor in partners); stretching & debrief with Alessandra
Thursday, April 9th: 6:30am @WSS *coach swap* Men – 10min suicide & core switches (warmup); Day 1 Weights (original circuit – NOT intensification phase); 20min run (time pending); stretching & debrief with Mike Women – Goal Setting Discussion & Crew Challenge (on the erg) with Alessandra; stretching & debrief
Friday, April 10th: 5:30am***LATER FOR THIS DAY ONLY @Leander Boat Club Men (ALL) – Boat Cleaning & Final Rig Checks; Crew Run & Stairs; Team Meeting with Alessandra Women (AM athletes only) – Rigging of the Rental 8+; Team Meeting with Mike
Saturday, April 11th: 5:45am @LBC Men (AM athletes only) – practice from 5:45-8am Women (AM athletes only) – practice from 5:45-8am Men (PM ATHLETES ONLY – TODAY ONLY DUE TO FIRST ON-WATER DAY): 10:00-11:30am
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)
Tomorrow – 6:40am (safety video):
A friendly reminder that you should arrive by 6:40am (10min later than normal) for tomorrow’s practice, and you can wear regular school clothes. We will ALL be watching a mandatory safety video for on-water rowing. This is mandatory for every athlete rowing on-water this year, even if you’ve seen it before. Please be on time so that we can start the movie right away. Later in the month we’ll be asking everyone to complete a swim-test. For those of you that have completed bronze cross/NLS/etc., you can skip the swim test ONLY if you bring in a recent, valid, photocopy of your certification. These photocopies/images can be handed to your coach.
Help Needed: Coaching Assessment of Alessandra (quick survey)
I’m in need of honest feedback from athletes I currently coach (not parents) as I’m completing my RCA performance coach certification. Feedback is given through an anonymous survey (so you are encouraged to be honest and specific), and you’ll be asked to identify my weaknesses in addition to assessing my coaching abilities.
Please note:this survey is intended for current athletes that I coach/have coached. If I haven’t coached you, please do not fill out the survey – I need the responses to honestly reflect my coaching abilities (and weaknesses), which can only be done if you’ve had me coach you before. This means all of the men’s team is eligible to participate, and some of the women’s team will be able to participate, but only if I’ve coached you during practice.
Also, please read the survey carefully & please keep it real – I’d appreciate not having prank answers submitted. Here is the survey link: https://www.surveymonkey.com/s/RLHDRHW
If you can complete the survey by this weekend then that would be extremely helpful – THANK YOU!!! 🙂
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
Big congratulations for your solid efforts this weekend 🙂 You all pushed yourselves to your limits as a team, and we’ve had a lot of crew successes as a result. New records were also set by numerous teams, and trophies for first-place crew finishes were acquired by the Jr. LWT Women, Jr. Women, Sr. LWT Women, Sr. Women, and Sr. Men. WAY TO GO WESTDALE!
This week we’ll be moving into on-water preparation as the indoor season winds down for its final week before the outdoor training begins (though yes, the first few weeks of “outdoor” will likely be “indoor” due to weather). Here’s the schedule:
*PLEASE NOTE: YOUR CLOCKS SHOULD “SPRING FORWARD” ONE HOUR – ALL PRACTICES ARE AT WESTDALE THIS WEEK*
Monday Men –Team meeting; 10min warmup run + dynamic stretching; ergs (it’s a surprise); cooldown & debrief Women – 10min warmup run; 60min weights; cooldown & debrief
Tuesday ALL – Crew Selection Discussion (whole team) Men – 10min warmup run; 40min weights; cooldown & debrief Women – 5min warmup; 3x20min ergs/core/run; cooldown & debrief
This week marks the final five days before the Ontario Indoor Rowing Championships Regatta. The Ontario Indoor Rowing Championships Regatta is the largest indoor regatta that we’ll be attending. Although the Canadian Indoors involve nation-wide competition, the Ontario Indoors have a much higher attendance (this will be the largest/biggest indoor regatta you attend this year) and it often attracts university talent scouts from both Canada and the USA.
That said, the Ontario Indoor Rowing Champs is just another 2km race. The purpose of this event is to provide you with more racing experience and an opportunity to improve your 2km racing score. Awards are given to first place finishes (gold medals) and top ten finishes (t-shirts), but the most important thing is for you to have your own best race – whether that’s as a PB, improved focus, or a well-executed race strategy. As coaches, we will be looking to see and record your own personal improvement.
This week’s training is focused on preparing you for the Ontario Indoors.
Training Plan: Monday, Feb. 23rd: Men – Ergs (10min warmup; 6x500m pieces; stretching; 10min tech erg; cooldown/debrief) Women – Weights (10min warmup; 60min weights; cooldown & stretching/debrief)
Tuesday, Feb. 24th: Men – Weights (10min suicide & core warmup in lower gym with partner; 60min weights; cooldown & stretching/debrief) Women – Ergs (10min warmup; 6x500m pieces (2 starts @32, 2 body @30, 2 finishes @32+7ups – 2km split); stretching/debrief
Wednesday, Feb. 25th: Men – Ergs (10min suicide & core warmup in Lower Gym with partner; 3x2000m race prep w 5min rest (NOT at steady 2km split); 10min core strength; stretching & team discussion) Women – Weights (10min suicide & core warmup in Lower Gym with partner; 60min aerobic weights (LIGHTER, MORE REPS); cooldown & stretching/debrief)
Thursday, Feb. 26th: Men – Weights (10min warmup run; 60min aerobic weights circuit (LIGHTER, MORE REPS); 10min cooldown & stretching) Women – Ergs (10min suicide & core warmup in Lower Gym with partner; 3x2000m race prep w 5min rest (NOT at steady 2km split); 10min core strength; stretching & debrief)
Friday, Feb. 27th: *SHORTER PRACTICE ALL ATHLETES – 30min Fartlek Run; 30min guided core session; 20min team prep for Ontarios & final requirements with primary coach
Saturday, Feb. 28th: ONTARIO INDOOR ROWING CHAMPS @RIDLEY COLLEGE
Complete information will be listed in a separate blog post later this week once the draw is released.
Westdale Rowing Community 