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Training April 6th-11th (ERG TESTS & FIRST WATER DAY!)

Hello Westdale!

I hope you’ve all had a relaxing long-weekend. Now that the docks are in we are officially able to get on-water this week. Our first on-water day will be Saturday, April 11th. This is based off of cold-water rules arranged with Steffan, as well as the timing of boat rentals arriving (some of which we require to get on-water). This week is also the coaching swap, so the women will be coached by me (Alessandra), and the men will be coached by Mike.

We're switching!

We’re switching!

A friendly reminder to all parents & athletes: Outdoor Fees must be paid before getting out on-water. Please ensure that you speak with your athlete’s primary coach if you require an alternate payment plan, or if you have any questions about the outdoor fees. Chili cookoff sign-up sheets will be made available tomorrow as an online Google document, so keep posted for that, and I will also be posting an overview to the blog of the important info from the Chili cookoff presentation tomorrow at that same time.

Training Plan:
Monday, April 6th (TODAY, OYOT):
ALL ATHLETES – 50-60min run on your own time (long distance, category 6, cardio workout)

Tuesday, April 7th: 6:30am @WSS *coach swap*
Men – 10min warmup jog in middle gym; 20min stair run (basement to 4th floor, in stairwell nearest weight room); 30min House of Pain (3rd floor in partners); stretching & debrief with Mike
Women – 10min warmup jog in middle gym; Juniors = 2km erg testing; Seniors = cardio circuit (TBExplained at practice); stretching & debrief with Alessandra

Wednesday, April 8th: 6:30am @WSS *coach swap*
Men – 10min warmup run; dynamic stretching; 2x30min erg w 5min rest (Cat 5 – 6km split + 8s); stretching & debrief with Mike
Women – 10min warmup run; 20min stair run tag-team game (3rd floor); 30min House of Pain (3rd floor in partners); stretching & debrief with Alessandra

Thursday, April 9th: 6:30am @WSS *coach swap*
Men – 10min suicide & core switches (warmup); Day 1 Weights (original circuit – NOT intensification phase); 20min run (time pending); stretching & debrief with Mike
Women – Goal Setting Discussion & Crew Challenge (on the erg) with Alessandra; stretching & debrief

Friday, April 10th: 5:30am***LATER FOR THIS DAY ONLY @Leander Boat Club
Men (ALL) – Boat Cleaning & Final Rig Checks; Crew Run & Stairs; Team Meeting with Alessandra
Women (AM athletes only) – Rigging of the Rental 8+; Team Meeting with Mike

Saturday, April 11th: 5:45am @LBC
Men (AM athletes only) – practice from 5:45-8am
Women (AM athletes only) – practice from 5:45-8am
Men (PM ATHLETES ONLY – TODAY ONLY DUE TO FIRST ON-WATER DAY): 10:00-11:30am

For those of you wondering what a regular weekly schedule would look like for on-water training, please see the PDF here: Westdale Rowing 2015 – Training Schedule (Timing)

See you all tomorrow morning at Westdale Secondary School (6:30am),
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. PATRICK‘S 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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Chili Cookoff Parent’s Meeting, March Break Training, and Welland Tank Session

Dear Athletes & Parents,

Three quick notes in this post:

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,
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


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Training Feb. 17th-21st

Dear Westdale Rowers:

First and foremost, if you plan to race at the Ontario Indoor Rowing Champs (the biggest indoor race that we participate in), then:

Men’s Team – contact Alessandra Gage to confirm. She will be sending in the full list of athletes for the Men’s Team.
Women’s Team – contact Mike Roche, as per his request in his most recent blog post here.

Training Schedule (Locations & Practices):

Tuesday (6:30am @WSS)
Men – Fartlek Run (20min for warmup); Weights (60min); stretching & debrief (Ontario Indoors + Mac 2×4 Relay Sign Up)
Women – 20min erg ladders at 6km pace + 6seconds (4min @22spm, 4min @24spm, 4min @26spm, 4min @24spm, 4min @22spm – 5min rest); 2omin Gadjanski Stair Circuit; 20min core

Wednesday (6:30am @WSS)
Men – Warmup; 3x12min @28/30/32spm (6km pace + 2seconds) + 8min active rest; Cooldown & Stretching
Women – Fartlek Run (20min for warmup); Weights (60min); stretching & debrief with Mike

Thursday (6:30am @WSS)
Men – Gadjanski Stair Circuit Warmup (x1); Weights (60min); Stretching & Debrief
Women – Warmup; 3x12min @28/30/32spm (6km pace + 2 seconds) + 8min active rest; Cooldown & Stretching (if more people, circulate with core & run)

Friday (6:30am @WSS)
Men – Warmup; 2x20min Erg Ladders @6km pace + 6seconds (4min shifts at 22/24/26/24/22spm) + 5min rest; Cooldown & stretching
Women – Gadjanski Stair Circuit Warmup (x1); Weights (60min); Stretching & Debrief

Saturday (10am-12noon @LBC (Leander Boat Club))
Whole Team – Erg/Tank/Core/Weights

Men’s Team: Your weight-adjusted 6km and 2km racing scores will be posted to this blog tomorrow. I will also hand out the 2km weight adjusted rankings. These scores will be based on your most recent 2km times (i.e.: the last 2km you pulled). For most of you this will be your LBC Indoors score, or the score you pulled last week on Friday at practice.

See you all in the morning,
Alessandra


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Training (Feb. 10th-13th)

Hello Westdale,

We have three weeks until the Ontario Indoor Rowing Championships – our biggest indoor competition. Each week leading up to the competition will have a different training focus.

Week 1 = Long Distance (RADAR testing, Cat 4/5/6, Technique)
Week 2 = Rate & Power Work (Cat 3/4/5, Split Training/Rate Training)
Week 3 = Competition Specific Training (Cat 2/3/4/6, Race Preparation)

Athletes completing RADAR who would like to use their LBC Indoor times are advised to complete their Peak Power & 6km testing at practices this week.

Training for Week 1 (this week) is as follows:

Tuesday, Feb. 10th:
Men – Warmup, Day 3 Weights (Cat 2/3), Team Circuit (Cat 4) [or: PEAK POWER RADAR TESTING FOR RADAR ATHLETES]
Women – Warmup, 6km testing (rate 28 *RADAR ATHLETES*) or 25min erg with castles (22/24 every 5min), core, run

Wednesday, Feb. 11th: 
Men – Warmup, 6km testing (rate 28 *ALL ATHLETES*), core/cardio, nutrition for competition session (guidelines “the extra percent”)
Women – Warmup, Day 3 Weights (Cat 2/3), Team Circuit (Cat 4) [or: PEAK POWER RADAR TESTING FOR RADAR ATHLETES]

Thursday, Feb. 12th:
Men – 20min fartlek run (yes, that’s the correct name for it; laugh if you really feel you must), Tech Stretch Challenge & Core Exercises, Weighted Lunge Circuit
Women – Warmup, 30min erg (R22), 30min core, 30min run

Friday, Feb. 13th: <—- oooooooo 
Men – Ergs: 2km testing for anyone that was away (20min warmup + 2km test) for LBC Indoors OR 2x19min erg pyramid (R=3min), LDRun, Core/Stretching
Women – 40min run, 30min Relay Circuit with Ergs, Core/Stretching
...PLUS A SURPRISE!!! (No. It’s not a candygram.)

Saturday, Feb. 14th:
OFF… because your coaches also have lives & you probably have friends/family/people you’d rather spend your day with anyway 😉

See you all in the morning,
Alessandra


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Training January 12th-17th (ALSO: Fees Due)

Hey Westdale,

This week’s training will focus on building up to racing. We’ll move into shorter erg pieces at increased intensity, and our long-distance cardio will occur during non-erg days where we’ll be doing a mixture of running, stairs, and weights.

A friendly reminder that ***cheques are due this Friday Jan. 16th ($80 for experienced indoor rowers, $165 for novice rowers who are purchasing the unisuit & indoor training together).*** This Friday will also be our special training session – you can arrive in regular school clothes, as the training won’t involve an erg, but it’s very important that you all attend.

Training Plan (Jan. 12th – 17th): 

Monday: 
MEN – 10min Warmup, Ergs (4 x 11min pyramids, 3min rest btwn – 24/26/28, 26/28/30, 28/30/32, 26/28/30), Core Circuit
WOMEN – 10min Warmup, 40min weights, 30min run, 10min cooldown

Tuesday: 
MEN – Warmup, *NEW WEIGHTS CIRCUIT*, Super Squat Circuit, cooldown
WOMEN – Warmup, Ergs (4x11min pyramids, 3min rest btwn – 24-28; 26-30, 28-32, 26-30 ***If erg numbers don’t work, then rotate through 20min with 2min on @race pace, 2min active rest), Core Circuit

Wednesday:
MEN – ERG TESTING (No, it’s not a 2km… and it’s not a 6km…) & Debrief, Circuit Training
WOMEN – Warmup, *NEW WEIGHTS CIRCUIT*, Super Squat Circuit, Cooldown

Thursday:
MEN – Team LDR, followed by Sprint Runs with Stairs
WOMEN – ERG TESTING (Same as guys’ testing on Wednesday) & Debrief, Circuit Training

Friday: ***ARRIVE AT 6:20am FOR THIS IMPORTANT TRAINING SESSION***
ALL TEAM – Meet in WSS Library on 2nd floor at 6:20am sharp. Come in regular clothes (not in erging clothes). Training session will be led by an external expert, but Mike & I will be there to supervise. This is an important training session, so please ensure you attend.

Saturday Jan. 17th @ 10am at LBC
ALL TEAM – 10am @ Leander Boat Club for Run & Stairs (*potential to do tank work as well*)

See you folks tomorrow,
Alessandra


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Team Dinner & Unisuits

Hey Westdale,

Great job on your 2km tests this morning! If you’ve worked up an appetite, then look no further: UNLIMITED PIZZA AND POP (among other menu options) will be available for devouring TONIGHT at 6PM at the 1563 MAIN STREET WEST BOSTON PIZZA 🙂 Click here for a map. Reservation is under “Westdale Rowing”.

Food’s great, amiright? Yum.

Team Dinner Pricing Info: “All you can eat/drink pizza & pop” costs $12.95 per person (when including tax & tip,it’s closer to $17). For alternate menu options, or if you want to add a dessert/etc., then click here for other menu options & pricing. Eat whatever your stomach desires.

As my non-rower friends say:
i eat everything
So I’m pretty excited for unlimited pizza and pop.

UNISUITS:
Next week on Monday & Wednesday (Dec. 15th & 17th) Holly Shanlin will be joining the team to conduct unisuit sizings. During those practices you’ll have a chance to view the unisuits and determine the size you need for your order. We’re looking to place orders before the holidays (which is why we’re determining sizings now), and payment will occur in January (via cheque or cash) for both the indoor rowing fee & the unisuit (prior to the start of racing). Fees for both the unisuit and the indoor rowing fee will be posted soon by Mike Roche. Thanks to Holly for coordinating this!

See y’all at 6,
Alessandra


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Training Dec. 8th-12th & Crew Dinner

Bonjour Westdale,

Here’s your training schedule for the upcoming week (Monday, Dec. 8th – Friday, Dec. 12th) plus info about our crew dinner:

*If you haven’t already signed up for the crew dinner & want to join, please sign up here: http://doodle.com/scrq6v334yayz42y 

Monday:
Men – 5min run + 5min Dynamic Warmup (from BrockU); Erg Testing (20min or 6km RADAR); 20min run + 5min core; Cooldown & Stretch
Women – 10min run; Cardio Circuit & Weights; Cooldown & Stretch

Tuesday: 
Men – 5min run + 5min Dynamic Warmup; Weights; Cooldown & Stretch
Women – 20min erg; 300 core circuit; 20min run; Cooldown & Stretch

Wednesday:
Men – 5min run + 5min Dynamic Warmup; Erg (30min racing prep erg or Peak Power Test RADAR); House of Pain; Cooldown & Stretch
Women – 10min run; Cardio Circuit (or run) & Weights; Cooldown & Stretch

Thursday:
Men – 5min run + 5min Dynamic Warmup; Cardio Circuit; Cooldown & Stretch
Women – 20min Core Circuit 1; 20min racing prep erg; House of Pain; Cooldown & Stretch

Friday: *6pm Crew Dinner @ BP (Main St. West Location)*
ALL – 2km erg testing (alternating flights of Men/Women; first flight = RADAR)
PLUS: Crew Dinner @6pm at Boston Pizza (1563 Main St. West Location) – For those that were asking, “all you can eat/drink pizza & pop” costs $12.95 per person (when including tax & tip, it’s closer to $17). If you plan to order something else from the menu, or want to add a dessert/etc., then please click here for the other menu options & pricing.

See you all in the morning,
Alessandra


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Men’s Team Announcement (ALL Crews) & Women’s Sr. 4x

Hello Westdale,

The men’s team will be training in the following crews this week (please note: the Sr. Men’s 4x (B) will be training AM & PM on Thursday/Friday):

Thursday, May 8th: *REVIEW OF WEIGHT-ADJUSTED ERG SCORES & TEAM RANKINGS FROM MAY 7th TEST
AM CREWS:
-Sr. Men’s 4x (Luke/Erik/Max/Hudson) – Baker
-Sr. Men’s 8+ (Kiri/JJ/Nimeash/Lucas/Philippe/Bogdan/Toby/Evan/David) – Roche
-Sr. Women’s 4x (Haley/Breanne/Brenna/Kiija) – Ad Astra

PM CREWS:
-Sr. Men’s 4x (Bogdan/Toby/Evan/David) – Baker
-Jr. Men’s FWT 4+ (Tanner/Jake/Will/Talal) – Chester
-Secondary Crews Upon Request

Friday, May 9th:
AM CREWS:
-Sr. Men’s 4x (Luke/Erik/Max/Hudson) – Baker
-Sr. Men’s 8+ (Kiri/JJ/Nimeash/Lucas/Philippe/Bogdan/Toby/Evan/David) – Roche
-Sr. Women’s 4x (Haley/Breanne/Brenna/Kiija) – Ad Astra

PM CREWS:
-Sr. Men’s 4x (Bogdan/Toby/Evan/David) – Baker
-Jr. Men’s FWT 4+ (Tanner/Jake/Will/Talal + coxswain) – Chester
-Secondary Crews Upon Request

Saturday, May 10th:
5:45-8:30am CREWS:
-Sr. Men’s 1x (Luke) – Prevec
-Sr. Men’s LWT 1x (Hudson) – Strba
-Jr. Men’s 2x (Erik/Max) – Andreychucks
-Sr. Men’s LWT 4+ (Kiri/JJ/Nimeash/Lucas/Philippe) – Chester
-Sr. Women’s 2x (Haley/Kiija) – Justice

10am BOAT DERIGGING:
-ALL athletes racing at Mother’s Day (mandatory)

Sunday, May 11th:
Please arrive 3h before your race. Times will be posted when the draw is posted & I will upate the blog at that time. I will also indicate your arrival time during Saturday morning’s practice, so please listen carefully. The men’s team and the Sr. Women’s 4x crew have been entered into the following events:

Event 11 – Senior Women’s 4x (Ad Astra)
Event 18 – Sr. Men’s 1x (Prevec)
Event 23 – Sr. Men’s 4x (Ad Astra) **potential hotseat into Jr. 2x**
Event 25 – Sr. Men’s 72kg 4+ (Poppi) **Steffan has allocated this boat, rather than Chester, for racing purposes**
Event 27 – Jr. Men’s 2x (Andreychucks)
Event 30 – Sr. Men’s 72kg 1x (Strba)
Event 33 – Sr. Women’s 2x (Justice)
Event 36 – Sr. Men’s 8+ (Roche)

There is an opportunity to practice on the race course on Sunday (May 11th) between 5:30-6:30am. If you would like to practice in your crew, please let me know and I will ensure you’re able to practice that morning. Any decision to practice at the race course on Sunday morning must be a crew decision.

See you all in the morning,
Alessandra