Westdale Rowing Community

Information for the Westdale Rowing Community

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Parents’ Meeting – TONIGHT @7pm in WSS Library

Dear Parents,

A friendly reminder that we have our Outdoor Rowing Parents’ Meeting tonight at 7pm in the WSS Library. This meeting is mandatory for all athlete parents, and athletes are also strongly encouraged to attend if they’ve got questions about training schedules (but it’s not mandatory for the athletes). Please ensure at least one parent per athlete (or per family, for parents with more than one athlete on the team) is present at the meeting.

The meeting will last approximately 30 minutes, with some extra time for questions at the end.

We will cover the following:

  • Rowing fees & waiver requirements + deadlines
  • RCA/LBC registration
  • Training schedule (arrival times/departures/mornings vs. afternoons/primary coaches)
  • Safety requirements (includes cold water rules & coaching ratio restrictions)
  • Important dates
  • Chili cookoff logistics (our big outdoor-season fundraiser)
Again, the meeting will last approximately 30 minutes. If you are unable to attend, then please contact your athlete’s primary coach (Men’s Team = Alessandra; Women’s Team = Mike Roche) as soon as possible.



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Training & Important Dates (Parents & Athletes)

Dear Athletes & Parents,

Welcome back from March Break & to the official start of outdoor season training! 😀

happy minions WOOHOOO OMG WOOHOO


-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 + CREW LUNCHDocks 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)

…see you all in the morning!

Ali 🙂

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Parents’ Meeting Information & Regatta Dates (Indoor & Outdoor)

Hello Parents & Rowers,

Thanks for attending this evening’s meeting. We’ve just created a tab at the top of the blog with all the regatta dates so that you can easily access them here. The overview of tonight’s meeting (PDF version of the powerpoint) can be found here: January 2015 Parents Meeting Information. A friendly reminder that rowing fees will be due next week by Friday, January 16th, 2015. Full details on payment methods and cost are in the PDF version of the powerpoint.

*If you haven’t already done so, please take this moment to subscribe to the blog via email using the box on the right-hand column of this page*

I’m also posting the 2015 Regatta Schedule info directly in this post so that you can find it at a quick glance when you click “Racing Schedule” (one of the blog categories):
Indoor Regatta Schedule 2015: 

Canadian Indoor Rowing Championships – Sunday, February 1st, 2015 @ Hershey Centre, Mississauga

Leander (Hamilton) Indoor Rowing Championships – Saturday, February 7th, 2015 @ Leander Boat Club, Hamilton ***CHANGED DATE

Ontario Indoor Rowing Championships – Saturday, February 28th, 2015 @ Ridley College, St. Catharines

McMaster 2×4 Challenge – Saturday, March 7th, 2015 @ McMaster University, Hamilton

Outdoor Regatta Schedule 2015:

Mother’s Day Regatta – Sunday, May 10th, 2015 @ Henley Island, Port Dalhousie (St. Catharines)

South Niagara Rowing Club (SNRC) Regatta – Saturday & Sunday May 16th & 17th, 2015 @ South Niagara Rowing Club, Welland

Hamilton City Championships – Saturday, May 23rd, 2015 @ Bayfront Park, Hamilton (arrive at Leander Boat Club, viewing & races at Pier 4 Bayfront Park)

London Highschool Regatta – Saturday, May 30th, 2015 @ Fanshawe Lake, London Ontario

Canadian Secondary School Rowing Association (CSSRA) Annual Regatta (“Schoolboys”) – Friday/Sat/Sun June 5th-7th, 2015 @ Henley Island, Port Dalhousie (St. Catharines)

For a PDF copy of the 2015 Racing Schedule, please see here: 2015 Racing Schedule – PDF

For new parents & athletes, we’ve included a glossary of rowing terms & lingo under the “Athlete Training Resources” tab, and have also posted a PDF copy here: Rowing Glossary

Last of all, a friendly reminder that there will be an important training session next week on Friday morning (January 16th) at practice. The session is being held in the library and athletes are requested to arrive by 6:20am so that the session can begin on-time. Please come directly to the library (you can wear your regular school clothes, as we won’t be doing an erg/etc.). If parents would like to attend, then they are also welcome to join, but please contact Alessandra Gage so that we can prepare for the correct number of people. The training session will involve an external professional – it will not be led by Alessandra or Mike. If parents would like further information about the training session and an overview of why it’s being held, please contact Alessandra Gage via email at alessandra.gage@gmail.com.

If you have any questions or concerns, please feel free to contact the coaches.


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Parents’ Meeting Tonight (Important) @7pm in School Library

Dear Parents,

A friendly reminder that there will be an important meeting for parents of indoor rowing athletes tonight from 7-8pm in the school library.

We kindly request that at least one parent/guardian per athlete is in attendance.

If you are unable to attend tonight’s meeting, then please contact your athlete’s primary coach (Men = Alessandra) (Women = Mike). Coaching contact info can be found here.

See you tonight @7pm,

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Parents Meeting & Training (Jan 5-10th)

Dear Parents & Athletes,

We hope you’ve all had a great holiday break, and happy new year!

Monday will mark this year’s beginning of rowing practices at Westdale Secondary School. Please ensure that you arrive on time at 6:30am. Men will be doing a team meeting & erg session, and the women will be doing a weights and cardio circuit.


An important meeting for ALL rowing parents (***parents of returning athletes and new athletes***) will be held this Wednesday, January 7th, at 7pm in the WSS Library (2nd floor of the school). Please ensure that at least one parent or guardian is in attendance. Athletes are also welcome to join. The meeting will last one hour (7-8pm).

Full Parent’s Meeting Details & Agenda:
Time & Location: Wed., Jan. 7th, 7-8pm in Westdale Secondary School Library
-Intro and Overview
-Indoor Regatta Dates
-Outdoor Regatta Dates
-Updated Rowing Fees (Indoor & Outdoor)
-Fundraising Events
-Westdale Rowing Blog
-Final Announcements


Welcome back! We hope to see you all on Monday morning at 6:30am in the middle gym. The training plan for this week is as follows:

Men – Team Meeting & Erg Session (Erg/Physio Core Circuit)
Women – Weights & Cardio Circuit

Men – Weights & Cardio Circuit
Women – Erg Session (Erg/Run/Core)

Men – Erg Session (House of Pain/Erg/’Lactic Legs’ Lunge Circuit)
Women – Weights & Super Squat Circuit

Men – Weights & Super Squat Circuit
Women – Erg Session (House of Pain/Erg/’Lactic Legs’ Lunge Circuit)

ALL – Fun Friday Relay & Race Planning

ALL – Team Stair Run or Tank Session at LBC (T.B.D. by Mike)

Please Note: There’s an opportunity to provide feedback on rowing at Leander Boat Club (as a highschool rower) if you click this link. All highschool athletes and parents are welcome to complete the survey. Mike has posted more detailed information about the survey in the post just before this, titled, “Leander Boat Club mission and vision statement survey”.

See you Monday,