Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community


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CSSRAs: From a Former Coach

Dear Westdale Rowers,

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

(Former Westdale Rowing Coach 2006-2015)


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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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Final Day (URGENT: HELP NEEDED!) – Parents & Food

Dear Parents,

Our hard-working parent reps (Dina & Brock) have been coordinating the food signup & provision for the regatta, but we are still very short of meeting the requirements to offer all athletes (and families) meals, which means we’re still looking for people to sign up today by 7pm at the latest to assist in contributing food for the regatta (You can click here to sign up: https://docs.google.com/spreadsheets/d/19QGcBLPnAkXrf_mbyEYnfRKv3XYEnkdfTfHKK-9JvIA/edit?pli=1#gid=585143953)

We are particularly short on contributions for tomorrow (Friday) morning. If there’s any chance you can assist, we would greatly appreciate it! Thank you in advance!

Please click here to sign up to contribute: https://docs.google.com/spreadsheets/d/19QGcBLPnAkXrf_mbyEYnfRKv3XYEnkdfTfHKK-9JvIA/edit?pli=1#gid=585143953 

See you all at 11am this morning (athletes) and 8am tomorrow morning (parents),
Alessandra


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March Break Training! :D

IT’S MARCH BREAK!!!! OH. EM. GEE.

excited

Now that you’ve had a weekend to get over the adrenaline rush (and potential fangirling) of being free from school for a whole entire week, we thought it’d be super fun to post a wicked awesome list of workouts you should totally do 😉

…but seriously. These workouts will help you maintain your aerobic base & general fitness required for when we come back and complete erg testing (#lolwut). Yes. Erg testing upon return.

To our credit, we’re giving you lots of workout options so that you can manage this training with your schedule/location(s). If you’ve already spoken to me about attending a rowing-specific training camp (e.g.: SCRC/BrockU March-Break Training Camp), then please just keep me posted on your progress & be sure to train smart (no injuries).

Now that we feel all warm & fuzzy inside, here’s the workout plan (including an overview for tomorrow’s supervised practice at LBC):
_______________________
MARCH BREAK TRAINING:

Monday, March 16th – 6am @LBC (Leander Boat Club)
All athletes should arrive at 6am for a 2hr practice at Leander Boat Club (6-8am). We will rotate through ergs, tank, and core, with a strong emphasis on tank-work. This will be your only supervised practice this week, so please attend. It will give us a chance to check-in and ensure you’re set for the rest of the week with the unsupervised training.

Tuesday, March 17th: *ST. PATRICKS DAY*
Option 1: warmup; 40min erg castles (Cat 6 = 6km split + 14s); 1×300 circuit; stretching (at least 10min)
Option 2: 60min steady-state run OR 90min cross-country skiing; stretching (at least 10min)
Option 3: >4hrs alpine skiing (as an alpine skier I’m sad to report that it’s just not as good of a workout as cross-country, so you need to get more hours in); stretching (10min at least)

Wednesday, March 18th:
Option 1: warmup; 3x12min ski ladders (22/24/26/28/30/32 -> should be Cat 4) with 8min rest in between; stretching (10min at least)
Option 2: 30min run + 5 stair runs (total of about 45-60min) OR 60min cross-country skiing; stretching (at least 10min)
Option 3: 3hrs alpine skiing PLUS home circuit (jump squat pyramid 25/50/75/50/25; 3×20 pushups; 3×20 crunches; 3×10 glute contractions each leg (this is the physio exercise we normally do)); stretching (at least 10min)

Thursday, March 19th:
Option 1: 20min run; 300 circuit (1.5m rest between sets); stretching
Option 2: 20min erg (5min castles @22/24spm, CAT 5 pace – 6km split + 8s); 300 circuit (1.5m rest between sets); stretching
Option 3: 90min cross-country ski OR 4hrs alpine skiing; stretching

Friday, March 20th:
Option 1: dynamic warmup; 2x30min erg with 3min rest in between (Cat 6 pace = 6km split +14s); stretching (at least 10min)
Option 2: 60min run (or 10-12km distance) OR 90min cross country ski; stretching
Option 3: alpine-ski your butt off for at least 5hrs

Saturday March 21st/Sunday March 22nd: OFF
_______________________

…that’s it, folks!

See you all tomorrow morning @6am at Leander Boat Club,
Alessandra


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Sunday Arrival Time (everyone @11:30am) & Year-End-PARTAYYYY!

Good evening Westdale Rowers & Parents,

It’s hard to adequately express how proud Mike & I are with all of your races today. You all worked SO hard (just as you did yesterday), with two of our crews advancing into the finals & all other crews completing very hard and well rowed semifinals & heats. Racing at CSSRAs is a big deal, and you’ve all tasted what it’s like now. I hope you’ve enjoyed every minute of it – even if you do feel that things are bittersweet after a race! That’s completely normal – we’ve all been there 🙂

A few things for tomorrow’s SUPER EXCITING finals & party:

1) Arrival Time for all Athletes/Parents (crew brunch)

Arrival time for all athletes & parents will be 11:30am. Enjoy the sleep in, it’s rare in this sport! The Gadsdon’s & helpers will be cooking up a lovely brunch for all our athletes & parents once you’ve arrived.

“Finals” Races on Sunday are as follows:
-Sr. Men’s 1x (Luke G.) @1:56pm
-Jr. Women’s 8+ (Tristan W., Maddy M., Claire G., Lauren G., Victoria C., Taylor B., Rachel S., Sophia S., Astara T.) @ 3:18pm

The finals draw can be found by clicking here: CSSRA 2014 Sunday Final Draw NO NAMES

***Please note that weigh-ins close at 8:30am, so you must weigh in with Mike before that time (TristanThisMeansYou!)***

2) End-of-Year Party (ALL athletes & parents are welcome!)

The end-of-year party will be held at 7pm at the Westdale Kelsey’s on Main St. West (across from the school) in the Party Room (downstairs – just ask for Westdale Rowing). ALL athletes and parents are invited. This includes athletes that practiced in afternoons, injured athletes, and/or rowers that completed their season with the City Champs.

We will be handing out the following awards (***oooooh, ahhhh, awards!***) at the party:
-Jr. Men’s & Women’s Indoor MVP
-Jr. Men’s & Women’s Outdoor MVP
-Sr. Men’s & Women’s Indoor MVP
-Sr. Men’s & Women’s Outdoor MVP
-Most Improved Player (Rower) “MIP”
-Men’s Rookie of the Year
-Women’s Rookie of the Year

Aubrey will also be continuing the tradition of handing out westdale toques for those that made CSSRA finals.

I really hope to see you all there tomorrow at CSSRAs AND at the party, because I will miss you all immensly and will be incredibly sad if I can’t say goodbye before you flee off for the summer!

Cheers 🙂
Alessandra


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Saturday Arrival Time (9:30am – everyone) & Race Results

Dear Westdale Rowers,

Congratulations on a day well raced! Many of you had great races, regardless of whether you placed for the semifinals, and you should ALL be proud of yourselves. Making it to CSSRAs is a HUGE accomplishment, and you are racing against the best of the best from around the country (and continent, more often than not)!

Final times from today’s races can be found here: CSSRA 2014 Friday’s Results No Names

The draw for Saturday (including seminfinal listings) can be found here: CSSRA 2014 Saturdays Final Draw No Names

Saturday’s Races & Arrival Times (Weigh-Ins too!):
All athletes (and parents) should arrive at the course for 9:30am & head directly to the Parents’ Tent with any food for the crew breakfast. The Gadsdons (and helpers) will be preparing a crew breakfast for all athletes while the lightweights weigh-in shortly after arriving at 9:30am and stopping by the parents’ tent.

Weigh-ins close at 10:30am, so arriving at 9:30am gives you time to stop by the Parents’ Tent, drop off your food, head to weigh-in, and return for the crew breakfast 🙂 Athletes that ARE NOT weighing in should still arrive at 9:30am to join in the crew breakfast (please bring your scheduled food contributions, as per the google document), and we can have a quick team-prep discussion for the races.

Three of our men’s crews have made it on to the semifinals and will be racing tomorrow. These crews are the Sr. Men’s 1x (Luke), the Sr. Men’s 4x (Luke, Lucas, Erik, Max), and the Jr. Men’s 2x (Erik, Max).

Two of our Jr. Women’s crews will also be racing tomorrow, for their respective heats (first time racing at CSSRAs). These crews are the Jr. Women’s 59kg 4+ (Will, Katie, Sadie, Louise, Stephanie), and the Jr/Sr. Women’s 8+ (Tristan/Kiri, Maddy, Claire, Lauren, Victoria, Taylor, Rachel, Sophia, Astara).

Please be sure to arrive at 9:30am (with the food contributions) and come prepared to cheer these crews on 🙂

GOOD LUCK WARRIORS!

To those of you at prom tonight, have an AMAZING evening 🙂

All the best,
Alessandra