Westdale Rowing Community

Information for the Westdale Rowing Community

Tag Archives: Ontario Indoors


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Ontario Indoor Champs – Full Info

Dear Westdale Rowers,

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)
-unisuit
-running shoes
-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)
-Warmup Ergs
-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,
Alessandra

PS – Athletes that are injured are still encouraged and welcome to join & cheer on the team.


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Training Workouts (Feb. 23rd-28th)

Dear Westdale Rowers,

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.

See you all tomorrow morning,
Alessandra


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Training 6:30am at Westdale

Dear Westdale Rowers,

A friendly reminder that tomorrow’s practice will be at Westdale Secondary School at 6:30am.

These are our final 5 days before the Ontario Indoors (the biggest indoor race of the season), so it’s very important that you all attend the practices to ensure you’re properly prepared. The full training plan for the week will be posted tomorrow.

See you all in the morning!
Alessandra 🙂


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Men’s Team – Weight Adjusted Rankings & Racing Entries

Westdale Men’s Team:

Please see the following documents for the weight-adjusted scores distributed at practice: 

6km Rankings *UPDATED: Weight Adjusted Erg Rankings (Men’s Indoor Team 2015 – 6km) – UPDATED
2km Rankings: Weight Adjusted Erg Rankings (Men’s Indoor Team 2015 – 2km)

I’m still missing some data from a few athletes (“DNRD” = Did Not Receive Data). Those that have data missing for the 6km will be completing their tests this week. The 6km is an important test to complete because it gives you the target training range for each category (e.g.: Cat 4 vs. Cat 6 – each category engages a slightly different system, anaerobic/aerobic/thresholds etc., so it’s important that you train in the correct category based on your 6km test split).

Ontario Entries: If your name is listed below, then I’ve entered you for the Ontario Indoor Rowing Champs. This list is based on those of you that contacted me about racing. If you are NOT able to race and your name is listed, please contact me immediately. If you name is MISSING and you ARE interested in racing, please contact me immediately.
-Luke G.
-Max M.
-Kieran G.
-Erik H.
-Talal A.
-Lucas A.
-Evan W.
-Cooper C.
-JJ S.
-Harrison M.

McMaster 2x4 Entries: If your name is listed below, then you’ve expressed interest in racing at the Mac 2×4. If your name is not listed, then it means you haven’t told me you want to race OR you’ve explicitly stated that you’re unavailable/not interested. If anything below is incorrect (or if you think you may have a conflict), please contact me immediately. Teams will be in groups of 4. Teams will be determined after Ontario Indoors.
-Luke G.
-Max M.
-Kieran G.
-Erik H.
-JJ S.
-Cooper C.
-Evan W.
-Lucas A.
-Harrison M.
-Will S.
-Julian R.
-Talal A.
-Arnaud D.

*Those racing at the Mac 2×4 will require their team racing shirt. The shirts are being coordinated by Luke Gadsdon. They cost $15 and are designed specifically for this event, as the event requires each team to come with a specific 2×4 racing top. Any payment should go to Luke Gadsdon (either $15 cash, or $15 cheque made out to Dina Gadsdon) by this Friday, Feb. 20th.

Feel free to contact me if you have any questions – especially if the racing rosters written above is incorrect.

See you in the morning,
Alessandra