2017-2018 westdale rowing information & web viewwhat we’re about to embark on is a journey...

2017-2018 WESTDALE ROWING SELECTION & INFORMATION DOCUMENT

ABOUT THE PROGRAMWe’re interested in building, developing and getting the best possible result out of each and every athlete, and to create a program whose culture is “quality”. We’re also very keen on creating a love for the sport of rowing. What we’re about to embark on is a journey that is full of hard work, but we promise you that if you follow the plan and work to the best of your ability, the rewards will be remembered for the rest of your lives.

The possibilities of what you CAN achieve in high school rowing is determined not by what you do on the water in April, May and June, but what you do indoors from November onwards. The need to prepare properly for this sport is paramount. You could row with the best technique in the country. You could row twice a day from April 1-June 4. But if your work from November to April has been sub-standard, you will not achieve to your fullest ability when the time comes for a peak performance. Your season is determined by what you do from today until we hit the water. And remember, above all….HAVE FUN!!!

“THE QUEST FOR CSSRA GOLD STARTS IN NOVEMBER COLD”

HOW DO I MAKE A BOAT???

The following criteria will make up selection. You will be graded on each of the following components, just like in your school courses:

1. 35% Test Scores (2K erg tests (and 2500 metre tests for novices), 6K erg tests (both raw & P/W adjusted), Flexibility tests, Fitness tests (Run tests, pull up tests)

2. 15% Daily performance/effort. Your performance day to day, both indoor and outdoor, will be tracked and graded. This includes performance on ergs, “House of Victory”, and group runs. The key word is “performance”. If we see that you are improving, that you are focusing and giving your best effort, and NOT WALKING during group runs, you will score well here. 75% attendance with 90% performance/effort beats 100% attendance with 50% performance/effort.

3. 10% Attendance. Self explanatory. We will not take daily attendance, however by the end of March, we will know who we’ve seen a lot and who we haven’t! And remember…attendance doesn’t mean being there at 6:30 and leaving at 6:55 for another commitment.

4. 15% Coachability. When we coach you and ask you to do something, do you make the change? Do you make the change for only as long as we’re standing there and then go back to what you were doing? Or do you not make the change? Coachability matters and it enters every single selection discussion.

5. 10% Technical Ability. Style Matters A LOT!!!

6. 15% Character & Attitude. Being a good teammate and being a contributing member of our team counts! Do you argue with the coach? Do your eyes roll or do you try to negotiate your way out of it when you find out what workout you’re doing? Or do you grit your teeth in determination and tackle the task with as much effort as you can? Body language tells a lot.

There is one other criteria that, in the end, probably counts for 100%. You need to be available on the June 1-3 weekend for the CSSRA Championships in St. Catharines. Everything we do this season is aimed at a peak performance at THIS regatta.

All athletes will do flexibility tests and fitness tests. Experienced athletes will do both 2K and 6K tests on dates to be determined, as part of “testing weeks”. Novice athletes will do two 2500 metre erg tests before the December break, with rates capped at 20 or below. From the New Year forward, they will do standard 2000 metre testing.

A SEAT IN A WESTDALE CREW IS A PRIVILEGE, NOT A RIGHT

SEAT ASSIGNMENTS ARE NEVER PERMANENT—THEY CAN ALWAYS

BE CHANGED

HOW WILL I KNOW HOW I’M DOING AND IF I’M FALLING BEHIND???

The athletes’ progress will be communicated to them on an ongoing basis. It will be made completely clear in what areas they are doing well and where improvement needs to be made. PBs (Personal Bests) are VERY important to us. No matter what the task is every day, we should be aiming for better than the previous day. No athlete in the history of the world has set a PB every single day of training. There will be days when you’re tired, when you’re not feeling well, when you “just don’t have it”. Those days are important because they teach you to struggle and achieve the best you can achieve, even though it may not be your best ever. As an example, if your PB for a 30’ erg is 6400 metres, but you struggle on an off day and pull 6300, that is pretty decent. It proves to us that you knew you were having an off day all the way through, yet you kept fighting and pulled an acceptable number. We would MUCH rather have you struggle and pull that number, than either stop and pack it in because you aren’t going to get a PB, or COMPLETELY drop the ball and pull something like 5800 metres. A PB is difficult to achieve, because the second word is “BEST”. But remember, it’s also important to be the Best You Can Be on THAT PARTICULAR DAY!

WHEN WILL I FIND OUT IF I’VE MADE A CREW??New this year. There will be a test week the first week back after exams and crews will be named on Monday, February 12. Rowers can expect to be in boats with other rowers of similar ability, similar testing scores and similar scores as per the selection criteria. We will boat crews based on perceived probability for success and there may be cuts. Whether or not this happens depends on athlete numbers and the availability of coaches. We will do our best to accommodate all rowers who wish to row in the spring.

WHAT SHOULD I BE AIMING FOR ON THE ERG TESTS?NOTE: Novices should not pay any attention to the numbers below until at least their second 2K test. Technique accounts for SO much in these tests, and a novice’s technique does not allow for her/him to approach these numbers without experience, unless they are a very special case.

An erg GOLD STANDARD is an erg score that WILL get you in a crew, and quite likely a priority crew that we feel has a chance at a CSSRA final and possibly a medal. It is called a “Gold Standard” for a reason: If you pull a score in the range below, you are well within the upper levels of all schools in your category. Westdale’s erg gold standards are as follows:

JR = GRADE 9, 10SR = GRADE 11, 12

GOLD STANDARDSJR. GIRLS LWT: 8:18JR GIRLS: 7:50SR GIRLS LWT: 8:05SR GIRLS: 7:35JR. MEN LWT: 7:15JR MEN: 6:53 SR MEN LWT: 6:59SR MEN: 6:38

MINIMUM STANDARDS TO BE CONSIDERED FOR SELECTION JR. GIRLS LWT: 8:55JR GIRLS: 8:45SR GIRLS LWT: 8:30SR GIRLS: 8:20JR. MEN LWT: 7:50JR MEN: 7:40 SR MEN LWT: 7:30SR MEN: 7:20RUN TEST: Time 3:00 slower than leadersPUSH UPS: WOMEN: 5. MEN: 10PLANK: WOMEN: :30. MEN: :45.WALL SIT: WOMEN: 1:00. MEN: 1:30CHIN HOLD: WOMEN: :05. MEN: :10

WHAT’S OLD, WHAT’S NEW FOR 2017-2018What we’re keeping:--Weekly yoga sessions. They made a real difference in our flexibility last season;--Testing criteria established last season—it gives us a better picture of the overall athlete;--$50 deposit. This helps pay for yoga early in the season.

Some new things for 2017-2018:1. We are looking at affiliating our rowers with the club much earlier than the

spring. This will allow us to have a training facility at times when the school is closed or not available. This is an ongoing discussion with the rowing club and more information will be available closer to the new year.

2. We will place a greater emphasis on behavior and character this season. We want an atmosphere of RESPECT and ENCOURAGEMENT, not NEGATIVITY. Anyone promoting the latter will be asked to leave our program.

3. In order to not lose senior rowers due to overwhelming workload, we are instituting a policy that will allow them to complete some training on their own. Grade 12 seniors OR seniors in their third year of rowing are eligible. Seniors will be required to be present in the gym for AT LEAST A) the Wednesday yoga sessions, B) one erg and C) the Chedoke stair run. Of course, you may attend more if you wish. The following conditions must be met: --must own or have access to an erg;--must submit numbers of prescribed workouts WITH DATES VISIBLE ON THE PICTURE;--must have a parent verify that erg or work was completed

4. We will be doing some training outdoors this winter. Weekly Chedoke stair run will be a part of our training during the week. We will do it in cold, rain, snow or shine, but not ice. If it’s cold, LAYER UP!!!!!

5. Starting the week of November 27th, rowers will be put into Performance groups. This may not necessarily be senior/junior, however ALL novices will start off in the development group. The aim is to have training groups with similar skill sets so you can push and compete better against each other. If you aren’t happy with the group you are in, the incentive for you is to raise your performance to get into the group you want to be in. Groups will be re-evaluated periodically and group sizes will be capped at a max of 9.

6. TRAINING SQUADS

PODIUM SQUAD: Performance that should make a CSSRA final and COULD win a medal: A max of 9 rowers will make this squad. Mixed group-men and women. Must meet at least one of the following criteria:

A) Past CSSRA medal winner;B) Achieved gold standard 2K erg;C) Erg average:

WOMENSR. OPEN: 10,000/45’ (2:15.0), 13,000/60’ (2:18.5) SR. LWT: 9500/45’ (2:22.1), 12,300/60’ (2:26.3) JR. OPEN: 6800/30’ (2:12.3), 9800/45’ (2:17.8) JR LWT: 6600/30’ (2:16.4), 9600/45’ (2:20.6)

MENSR. OPEN: 11,400/45’ (1:58.4), 15,000/60’ (2:00.0) SR. LWT: 10,900/45’(2:03.9), 14,400/60’ (2:05.0)

JR. OPEN: 7500/30’ (2:00.0), 11,000/45’ (2:02.7)JR. LWT: 7300/30’ (2:03.3), 10,750/45’ (2:05.6)

D) P/W ratio of 3.5 or higher women, 3.8 menCSSRA SUNDAY SQUAD: Performance that should make a CSSRA semi-final and could make a CSSRA final: A max of 9 rowers will make this squad. Mixed group men and women. How to qualify for this training group:

A) Past CSSRA finalist;B) Within 10 seconds of 2K gold standardC) Erg Average

WOMENSR OPEN: 9600/45’ (2:20.6), 12,400/60’ (2:25.2)SR LWT: 9300/45’ (2:25.2), 12,000/60’ (2:30.0)JR OPEN: 6500/30’ (2:18.5), 9400/45’ (2:23.6)JR LWT: 6400/30’ (2:20.6) , 9200/45’ (2:26.7)

MENSR OPEN: 11,000/45’,(2:02.7) 14,500/60’ (2:04.1)SR LWT: 10,500/45’ (2:08.6), 13,800/60’ (2:10.4)JR OPEN: 7200/30’ (2:05.0), 10.500/45’ (2:08.6)JR LWT: 7000/30’ (2:08.6), 10,300/45’ (2:11.1)

D) P/W ratio of 3.2 or higher women, 3.6 or higher men

CSSRA SATURDAY SQUAD: Performance that COULD make a CSSRA semi-final: A max of 9 rowers to make this squad. Mix of men and women. How to qualify:

A) Past CSSRA semi-finalistB) Within 20 seconds of 2K gold standardC) Erg Average

WOMENSR OPEN: 9200/45’ (2:26.7), 12,000/60’ (2:30.0)SR LWT: 9000/45’(2:30.0), 11,700/60’ (2:33.8)JR OPEN: 6300/30’ (2:22.9), 9100/45’ (2:28.4)JR LWT: 6150/30’ (2:26.3), 8900/45’ (2:31.7)

MENSR OPEN: 10,700/45’ (2:06.2), 14,000/60’ (2:08.6)SR LWT: 10,300/45’ (2:11.1), 13,500/60’ (2:13.3)JR OPEN: 7000/30’ (2:08.6), 10.200/45’ (2:12.4)JR LWT: 6800/30’ (2:12.4), 10,000/45’ (2:15.0)

D) P/W ratio of 2.9 or higher women, 3.3 or higher, men

DEVELOPMENT SQUAD. Those not achieving above criteria, as well as ALL NOVICES will start here.

7. POTENTIALLY cutting the squad to a MAXIMUM of 32 rowers (not including coxies), by February 12th (8 days after the Canadian Indoor Rowing Championships. Those whose attendance has been spotty, whose performance is not up to par, or who fall outside the MINIMUM 2K erg score for their category, will be cut. There are no afternoon sessions planned on the water this season and we may not have the resources available for numbers higher than 32.

8. Rowers must commit to at least 2 of 3 indoor regattas (Leander, CIRC, Ontarios)9. Fundraising. A significant amount of fundraising went towards lowering fees last

season. Without it, spring rowing fees would have approached $200 per rower. Fees were only $90 ($50 deposit + $40 spring fee). Three Fortino’s dates confirmed are: December 31, the Saturday of Family Day weekend (Feb 17th), and the Saturday of Easter weekend (March 31).

10.Fundraiser attendance has an impact on fees: If a rower attends all three fundraisers, they will pay the minimum amount for spring rowing fees, TBA. If rower attends 2 of 3 Fortino’s fundraisers, the spring rowing fee will be $40 extra. If they attend 1 of 3, the fee will be $80 extra. If they attend none, it will be $120 extra.

11.There is a BIG incentive to this year’s fundraising: If we complete all three Fortino’s fundraisers, we will purchase a brand new quad for the 2018 on water season.

12.Chili Cookoff. With the departure of Dina & Brock Gadsdon from the program, we will do the highly successful chili cookoff ONLY if some parents can commit to take on this task. Mike and I are not able to do this.

13.Practice Protocols for MONDAY, TUESDAY, WEDNESDAY & FRIDAY.A) Doors to the school will open at 6:20AM this year and practice will start at

PRECISELY 6:30AM.B) On Thursdays, meeting time will be 6:30 at the foot of Chedoke stairs, unless

weather intervenes. Notification by 6AM on the blog. DRESS WARMLY!! C) GYM DAYS SCHEDULE

6:30: Warmup run around gym. 6:40: Training session starts7:40: Group stretching7:55: End

LATE PENALTIESWe will be much more vigilant about timeliness this season. 1’ late: 30 squat jumps2’ late: 60 squat jumps3’ late: 90 squat jumps4’ late: 120 squat jumps5’ late+: 3 x 500 metres with 1’ between sets after practice

NOTE: If you have band, don’t come to practice. It is a distraction when someone gets up off the erg and leaves at 7am.

ABSENCEIf you are not able to be at practice, please text or e-mail Tom. 289-527-5800 or tbeshoff@cogeco.caYou are, first and foremost, students. We understand that you get ill from time to time, and that schoolwork gets in the way. If you need a day here and there, please take it. Just don’t make it chronic! Please let us know when you can’t make it.

BASIC TRAINING SCHEDULEMondays, Tuesdays & Fridays: Alternate Ergs, House of Victory, Weights (hopefully stationary bikes at some point)Wednesdays: YogaThursdays: Chedoke Stairs

COACHING GOALS1. To create STRUCTURE with The Plan. 2. To Promote a Clear and Visible PATH TO SUCCESS.3. A COMMITMENT to the DEVELOPMENT of each and every athlete to allow themselves to become the BEST they can be. 4. PERFORMANCE: To achieve 8 final appearances, with four of those winning medals, including the first Westdale CSSRA gold medal since 2009!!

Training schedules will be posted week-to-week. And followed. It will be the athletes’ responsibility to know what the workout is for that day. And trust us—if an athlete has a tendency to be there for the “easier” workouts and not be there for the harder ones, we will recognize that.

An old coach of mine once said “If you cheat, you only cheat yourself”. I will add to that and say “If you cheat, you only cheat yourself, and your crew”. A 2000 metre race is 2,000,000 millimetres. From November until June, think of every stroke, every running step, and every exercise rep as being 1mm achieved towards your goal. Every rep you miss or give less than the full required effort means you have just given that millimeter away in a race. If you want to know what that could mean, here is the difference between a gold medal and a silver medal at the Rio Olympics in 2016.

DISCIPLINEThe athletic code of conduct will be adhered to fully.

I HAVE READ AND UNDERSTOOD THIS DOCUMENT:

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