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.
Please see below for a message from our newest addition to the coaching team, Tom Beshoff:
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.
…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.
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,
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
If you haven’t signed up yet for tomorrow’s team lunch at the Mandarin (12:30pm, Upper James location), then please sign up today on the Doodle poll & click “save” so that your response is recorded here: http://doodle.com/wstu5fvupw47xi32
Mac 2×4 Shirts – If you have not already collected your Mac 2×4 racing shirt, then coach Mike will distribute them tomorrow morning in the racing area (McMaster University Student Center Atrium). If you did not purchase a shirt this year but are racing, then please bring last-year’s racing shirt. All athletes are expected to wear their unisuits & Mac 2×4 shirts for the event.
Mac 2×4 General Info – I’ve already posted info about the 2×4 below, but here’s a short overview (*waivers NOT required*):
1) All athletes arrive at 7:30am in the McMaster University Student Centre Atrium (Google “McMaster University Student Centre” to find directions).
2) Check-in immediately with coaches & weigh-in if required (weigh-ins open at 7:30am)
3) Injured athletes are encouraged to attend to cheer on their teammates
4) Athletes must bring: water, food (breakfast + snacks), *DUCT TAPE & CARDBOARD FOOTSTRAPS* (coordinate with your team for this part), racing unisuit & Mac 2×4 shirt
5) Schedule of events can be found here: Mac 2×4 Event Information – 2015 Schedule
8:00am = Jr. HS Women & Jr. HS LWT Women 8:40am = Jr. HS Men & Jr. HS LWT Men + Coxswain Race 9:20am = Sr. HS Women & Sr. HS LWT Women & Club U19-JR Women 10:00am = Sr. HS Men & Sr. HS LWT Men & Club U19-JR Men 10:40-11am = Highschool Awards & Trophy Presentations 12:30pm = Team Lunch (All-You-Can-Eat) at the Mandarin (please sign up asap so I know numbers here: http://doodle.com/wstu5fvupw47xi32) Cost is $19.99 (about $25 total when including tax & tip).
This is our final indoor race of the season, but our first team/crew race, so we’re faced with our first racing opportunity to really push together as crews – not just as individuals – against other highschools in the Golden Horseshoe region & GTA/Hamilton-Wentworth. A big part of the race will be determined by how well you work together as a team through transitions and motivating one another, so let’s use this as a good challenge: talk with your teammates, figure out what gets them motivated, and communicate as a team so that you’re smooth on those transitions.
1) Cable 14 will air the video of Westdale Rowing training for the Mac 2×4 at 3pm tomorrow (Thursday, March 5th) on “Hamilton Life”. The episode with Katie Stewart (reporter) & Westdale will also repeat later in the evening. The video will be posted to their website within 7 days of the episode’s original air date (so it should be available on www.Cable14.com/HamiltonLife later next week). Heads-up: Online content is only available to cable internet subscribers. So, if you can’t view it online then be sure to check it out when it airs on TV tomorrow afternoon.
2) Transition Practices (Thurs/Fri) – Bring Footstraps
All teams will have a chance to practice their Mac 2×4 transitions this Thursday (women’s teams + coxswain team) and Friday (men’s teams). In order to practice, each team needs to bring their footstraps (made of cardboard & tape). If you don’t have footstraps, or if your original footstraps were destroyed at Monday’s practice, then please talk with your teammates to coordinate who will make them/bring them.
3) Crew Lunch – Options (PLEASE SIGN UP IF ATTENDING)
Please vote on where you’d like to have the team lunch on Saturday (March 7th) following the Mac 2×4 challenge by voting here: http://doodle.com/wstu5fvupw47xi32
The lunch will take place at 12:30pm (shortly after the HS races are done but with enough time for everyone to get changed). McMaster University has also opened up an invitation to any highschool athletes that want to join the university crews at 4pm at Boston Pizza, but we would need to provide them with numbers by Friday if Westdale rowers would prefer to join that later event.
See you in the morning,
…to clarify any uncertainty from this morning: Space Jam was released in 1996 before y’all were born. #toldyouso #mychildhood #youwerenotbornyet
Based on our team debrief this morning, you’ll find all the information regarding Ontario Indoor Champs included in this post. This includes race times, recommended arrival times, directions, what to bring, what to expect, and what’s expected of you.
Race Times: 2015 Ontario Erg Draw (online version available here) *WOMEN’S TEAM: If you are concerned that you have been entered into the wrong weight/racing category, then please contact Mike immediately.
Arrival Times: See your event listings below for your arrival time in red. Lightweights should arrive early for weigh-ins, particularly if you want to test your weight before weighing in. The lineup to weigh-in can be long. Weigh-ins are open from 7:30am up until the time of your race. If you’re able to arrive to cheer-on athletes in the first events then that is preferred, but the times listed below are based on the LATEST arrival time you should have based on your own personal race & category.
8:15am – Jr. HS Men (Heat 2 – Erik H) & Jr. HS Women (all heats) *arrive by 7:30am
10:05am – Jr. HS 150 Men (Heat 5 – Talal A.) *arrive by 8am
10:20am – Jr. HS 165 Men (Heat 1 – Lucas A. & Harrison M.) *arrive by 8am
10:50am – Jr. HS 135 Women (all heats) *arrive by 8am
12:10pm – Jr. HS 145 Women (all heats) *arrive by 9am (or earlier if concerned about weigh-in)
1:45pm – Sr. HS 165 Men (Heat 2 – Evan W. & Cooper W.) *arrive by 12pm (or earlier for weigh-in)
2:00pm – Sr. HS 135 Women (all heats) *arrive by 12pm (or earlier if concerned about weigh-in)
3:00pm – Sr. HS Women (all heats) *arrive by 12pm
3:35pm – Sr. HS Men (Heat 1 – Luke G. & Kieran G.; Heat 2 – Max M.) *arrive by 12pm
Directions: (From WEST) From the QEW, exit at 406 South. Go 4 km to Fourth Avenue exit and turn Right at top of ramp. At 2nd Traffic Light, turn Left onto Louth Street. Go 1 km and turn Left on Ridley Road (before crossing train tracks). Take 1st Left into Ridley parking lots. (Online directions can be found here)
What to Bring: –WAIVER FORM (MANDATORY):Ontario Ergometer Championships Waiver(online version available here)
-change of clothes (to stay warm afterwards)
-water bottle (with lots of water and/or sports drinks)
-food (LOTS OF HEALTHY FOOD – think breakfast, lunch, and snacks)
What to Expect:
-Lots of athletes, coaches, and spectators (more than at previous regattas)
-Vendors (clothing, pogies, food – though the food is usually NOT healthy and NOT very good… please bring your own!)
-University Scouts (talent recruits from Canadian & American universities)
-Racing Ergs (section is closed off to coaches & spectators – coaches & spectators must remain behind a line of tape)
-Podium for Medals (given out at odd intervals throughout the day)
-Your teammates & coaches to cheer you on 🙂 Your coaches are here to support you, so please talk to them to discuss your goals and race plan.
We expect all athletes to arrive on time, ready to race with their waiver & unisuit, and adequately prepared (food/hydration). You must check-in with your coach upon arrival. Find them when you arrive (they will be busy, so please scout them out!).
GOOD LUCK WESTDALE!!!
Remember: this is just another race. The important thing is personal improvement. You’ve trained for it and you can do it. So let’s do it.
See you all tomorrow,
PS – Athletes that are injured are still encouraged and welcome to join & cheer on the team.
The location that receives the most votes is the place we’ll eat. If you’re undecided, then select both locations and click “save”. The location options are The Maple Leaf Pancake House (on Main Street West near McMaster Hospital) or Wimpy’s Diner (on Main Street between Locke & Dundurn).