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Saturday – CSSRA Times & Recap

Dear Westdale Rowers & Parents,

Today was a tough day of racing: the first day is when we meet our competition (from across the continent!) and determine conditions for our heats. The changes in wind direction (from tail to cross to head) definitely tested our crews, but everyone pushed despite the weather.

We have two crews from today’s races that have proceeded to Saturday’s Semifinals: the Sr. Men’s 1x and the Sr. Men’s 4x. We had some close calls as well, with a few boats missing the semis by just 0.6 seconds or 2.6 seconds, but we pushed hard and we’ll now look forward to doing our best tomorrow and cheering hard for other crews that are just starting their competitions.

Without further ado, here are Saturday’s Racing Times: 
Sr. Women 63kg 8+ – Heat 1 @9:52am
Jr. Men 1x – Heat 1 @10:55am
Jr. Women 63kg 8+ – Heat 2 @11:44am
Sr. Men’s 1x Semifinal – 12:40pm OR 12:47pm (TBD by draw)
Sr. Men’s 4x Semifinal – 2:04pm OR 2:11pm (TBD by draw)
Jr. Women’s 4x – Heat 1 @3:42pm
Sr. Women’s 8+ – Heat 2 @5:27pm

Women’s Arrival Times:
Mike has already spoken with crews about your arrival times. Coxswains and Midweight crews must arrive earlier to weigh-in with Mike. Women’s crews that race later in the day should either arrive in time for the first race (9:52am) or at least 3 hours before your race if you’re racing at the end of the day (Sr. Women’s 8+).

Men’s Arrival Times:
Jr. Men’s 1x (Erik) – 8:55am
Sr. Men’s 1x (Luke) – 9:40am
Sr. Men’s 4x (Max & Kieran *others already there) – 10:45am

Athletes that aren’t racing on Saturday should plan to arrive by 9:30am in order to cheer on the team in the first race of the day.

See you all in the morning,
Alessandra


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Friday – CSSRA times

Dear Westdale Rowers & Parents,

The time has come! It’s the day before the races. The boats are rigged, washed, and ready to go. The blades are set. You should all feel confident that you’ve done absolutely everything you can to prepare for the regatta – because you have. As coaches, we know that you’re ready for this.

As it is a Westdale tradition, I’d like to leave you all with two short clips to watch before your races. Remember: this is your time. Go out there, give it your best, and have fun. Anything is possible.

Versus: 

Inches:

…bring your passion, bring your spirit, and bring your A-game. You CAN do this.

Now, for the arrival & race time information:
General Info:
-Weigh ins are open from 7-11am. You ONLY weigh-in on the day(s) that you are racing.
-Coxswains must weigh-in with their coach (or crew, if applicable)
-All athletes must bring current, valid student ID or photo ID (driver’s license, passport), team unisuit, sunscreen & water
-It is strongly recommended that athletes bring a tent or place to stay in the shade
-Additional information is listed here

Arrival Times for Athletes that ARE NOT racing on Friday = 9:30am
We ask that all athletes that have Friday “off” from racing arrive at the course by 9:30am. This is to support and cheer on the other crews racing, in time for the first race of the day (the Sr. Men’s Double). For the women’s team, this includes anyone racing in the eight races (Jr/Sr/Mid/Open) and in the quad

Arrival Times for Racing Athletes: *if you agreed to bring food, please ensure the food arrives for its deadline too
Sr. Men’s 2x (Max & Kieran) – 7am
Jr. Women’s 4+ (Stephanie, Tristan, Kate, Drew, Hannah) – 8am
Sr. Men’s 72kg 2x (JJ & Cooper) – 9:50am *in time to cheer on the Sr. Men’s 2x race
Sr. Men’s 1x (Luke) – 11am
Sr. Women’s 4+ (Arnaud*, Lauren, Allie, Victoria, Taylor) – 11am *Arnaud will arrive earlier to weigh-in with Mike
Sr. Men’s 4x (Erik *others have already arrived) – 12pm/noon
Sr. Women’s 1x (Madison) – 1pm
Jr. Men’s 2x (Harrison & Lucas) – 1:30pm
***times listed indicate the LATEST time by which you should arrive. Athletes are always welcome to arrive earlier to support and cheer on the other crews***

A reminder that food should be brought to the Parents’ Tent by the time indicated on the sign up sheet here.

Official Race Times:
Sr. Men’s 2x – Heat 5 @9:54am
Jr. Women’s 4+ – Heat 1 @10:03am
Sr. Men’s 72kg 2x – Heat 1 @12:02am
Sr. Men’s 1x – Heat 3 @1:19pm
Sr. Women’s 4+ – Heat 1 @1:33pm
Sr. Men’s 4x – Heat 3 @2:50pm
Sr. Women’s 1x – Heat 2 @3:11pm
Jr. Men’s 2x – Heat 5 @4:42pm

Final Notes: Jackets will be distributed tomorrow at the races. City Champs medals will be awarded at our year-end party (yes, the medals have arrived!), and the 70th Anniversary CSSRA pins will also be distributed at our year-end party to athletes competing at this year’s CSSRAs.

That’s all, folks. See you all tomorrow on the Island.

GOOD LUCK WESTDALE!
Alessandra


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SNRC Recap, Training Plan, and City Champs

Dear Westdale Rowers,

Great job this weekend at the SNRC Highschool Invitational Regatta. The regatta has given us some much needed racing experience for all crews, and I’m happy to report that we’ve broken a new record in the history of the Westdale Rowing Team: 

Records broken:
-Highest total number of events (both men’s & women’s) where we’ve achieved medals, with 2 golds, 3 silvers, and 1 bronze (medals in 6 events total).
-First time in Westdale Rowing history where the Men’s Team has achieved medals in every event they entered (5 events total: 2 golds, 3 silvers).

Results Recap (for those that were unable to attend):
-Westdale entered a total of 15 events (5 events for the Men’s team, 10 for the women’s team).
-7 crews raced in 5 events on the Men’s Team, one crew from each event made the final (5 crews, 5 events)
-11 crews raced in 10 events on the Women’s Team, 6 crews made it to the finals in 6 different events.
Women’s Team Finals & Medals:
-Jr. Women’s 2x & Sr. Women’s 63kg 1x both placed 5th in their final
-Jr. Women’s 59kg 4+, Sr. Women’s 8+, and Sr. Women’s 1x all placed 4th in their finals
-Sr. Women’s 63kg 8+ placed 3rd in their final, securing bronze medals for the crew
Men’s Team Finals & Medals:
-Sr. Men’s 4x, Sr. Men’s 1x, and Jr. Men’s 1x all placed second in their finals, securing silver medals for their crews
-Jr. Men’s 2x & Sr. Men’s 2x both placed first in their finals, securing gold medals in their crews

…Congrats, rowers! SNRCs is a great indicator for CSSRAs, as it’s a larger regatta and provides everyone with race experience against a broader (and deeper) field of competition. We still have three weeks until CSSRAs, so there’s still lots that we can work on to better prepare us for our national races.

Training Plan for this Week:
See training plan PDF here – WSS Rowing 2015 Training Schedule (A. Gage – MAY & JUNE)
Men’s Team – you’ll be in the Sr. Men’s 8+ with Arnaud as coxswain on Friday in order to prep for City Champs.

City Champs:
City Champs is this Saturday. Please expect to remain from early morning until mid/late afternoon. We’ll be holding a crew dinner following the regatta (and following the ice-cream devouring) to celebrate the end of City Champs & the start of the final two weeks leading to CSSRAs. Also, because food. When is food ever wrong? Answer: never.

See you all tomorrow morning, bright and early, at 5:15am.

Cheers,
Alessandra


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Team Lunch + Mac 2×4 Times and Shirts

Dear Westdale Rowers,

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.

Good luck Westdale!

See you all at 7:30am,
Alessandra


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Training (March 3rd-6th) + Mac 2×4 Event Info

Dear Westdale Rowers,

Thank you for arriving early this morning in your team colours to set up the ergs and prepare for the Mac 2×4 training session with the guest coaches and Cable 14. We’ll be posting a link to the video clip/interviews and news footage on here once we’ve got a copy, so stay tuned.

Please ensure you submit your consent form tomorrow if you haven’t already. Due to the requirements of the HWDSB, we are unable to accept verbal consent alone (we need something signed). Thank you!

Two important things in this post:
-Training this week
-Mac 2×4 Event information

1) Training this Week:
Tuesday, March 3rd: *please bring in your Cable 14 consent forms if you haven’t already
Men – 10min suicides & core switchups in lower gym followed by dynamic warmup; 60min weights (regular); stretching *RAFFLE OF JL SHIRT*
Women – Check-in/roster update; 10min warmup run in gym; Erg; House of Pain; Squat Circuit; Nutrition discussion; Cooldown & Debrief

Wednesday, March 4th:
Men – 15 laps of gym; dynamic stretches; LDR Erg (lactic acid flush); Squat Pyramid; Cooldown/Debrief
Women – 10min warmup; 60min weights (regular); stretching

Thursday, March 5th: 
Men – 20min Fartlek run (3rd floor); 50min weights (regular); stretching & cooldown + debrief
Women – 10m warmup; Erg: transition training in teams (10min), + 20min erg @22spm & 20min core

Friday, March 6th:
Men – 10min warmup; Transition training in teams (10min), 25min erg castles; 20min core; debrief
Women – 10min warmup; 60min aerobic weights (light weight with 20reps); stretching

Saturday, March 7th: Mac 2×4 – see below

1) Mac 2×4 Information:

All athletes racing at the Mac 2×4 Event this Saturday, March 7th, are expected to arrive in the main atrium (first floor) of the McMaster University Student Centre (MUSC) by 7:30am. No exceptions. You must be wearing your unisuit. Race shirts will then be distributed at the event, to be worn over top of your unisuit.

Arriving by 7:30am is crucial as we need to check all athletes in & have you complete a warmup before the first race at 8am. 30 minutes is not a lot of time, so make sure you arrive at 7:30am sharp. Last year some athletes missed their races – please do NOT let this happen to you. Make sure you’re all ready to go by 7:30am in the McMaster Student Centre atrium. Injured athletes are also welcome to attend to cheer on their teammates, and should plan to arrive at the same time as the rest of the team. All highschool races and awards will be over by 11am.

Schedule of Events: Mac 2×4 Event Information – 2015 Schedule

*CREW LUNCH TO FOLLOW* – Vote on a location – The Mandarin or Boston Pizza??? Both have all-you-can-eat buffets. YUM. VOTE HERE. http://doodle.com/wstu5fvupw47xi32

Cheers,
Alessandra


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Parents – Informed Consent to Release of Information (IMPORTANT FOR MONDAY)

Dear Parents,

This Monday, March 2nd, we have guest coaches from McMaster University visiting to train the Westdale Rowing Team on how to effectively race at the Mac 2×4. As part of this practice, we have just received news that Cable 14 (a local news station) has requested to film a promotional segment for the McMaster (Mac) 2×4 event which would involve filming a short clip of the Westdale Rowing Team as they train with the McMaster University coaches at practice this Monday, March 2nd.

Due to the short notice, we have been working hard to provide information as soon as possible to parents and athletes. Most importantly: Cable 14 and the HWDSB require that parents of athletes under the age of 18 must sign a “Consent to the Release of Personal Information” form if your athlete is allowed to be included in the local news segment. In order for your athlete to be filmed by Cable 14, we need your explicit, active consent and permission to the release of personal information (personal information here is referring to the photographs/videos/broadcasts taken by Cable 14 during Monday morning’s practice).

You can download, print, and sign the permission form here: Consent To The Release of Personal Information – Mac 2×4 (Cable 14)

Athletes must bring this consent form with them to practice on Monday if they are to be included in the Cable 14 news segment. If you have any questions or concerns, please contact me (Alessandra) directly via email or by phone.

A friendly reminder that all athletes are expected to arrive earlier (by 6:25am) on Monday, March 2nd, so that we can set up the ergs before the McMaster coaches & Cable 14 arrive. We also ask that athletes wear their Westdale unisuits (or Westdale athletics clothing) & have at least one member from their 2×4 team to bring in a piece of cardboard for their removeable footstrap.

Thanks for your understanding,
Alessandra


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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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Cable 14 Visit – Mac 2×4 Prep Day (Monday, March 2nd)

Hello Westdale Rowers,

As mentioned during our debrief this morning, our Mac 2×4 racing prep day will be held on Monday, March 2nd, with guest coaches Aubrey Oldham (former national team athlete & Westdale alumnus), Karl Zimmerman (McMaster varsity rower), and Cliff Murphy (McMaster University coach).

In addition to practicing in your Mac 2×4 racing crews with your removable foot-straps (bring cardboard please!), Cable 14 has said that they would like to come in to film part of our practice as a promo segment for the Mac 2×4 event.

We (coaches) request (of athletes) a few things:
1) Arrive early – 6:25am for erg setup
2) Wear your WSS racing gear (e.g.: unisuits OR last year’s racing tank tops with unisuit/black spandex shorts underneath – unisuits are preferred though) 
3) Everyone participating in the Mac 2×4 race MUST attend this practice (you will be racing with your team)

…please don’t let your team down. Be there. On time. Ready to train.

The guest coaches (Aubrey, Cliff, and Karl) all expect you to be ready to go at 6:30am sharp. So do Mike & I.

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