Athlete & Parent/Guardian Information Meeting
October 23rd, 2013
PLEASE RETURN BEFORE YOU LEAVE TONIGHT:
 Pink? – Parent Info/Feedback Form
 Blue? – Communication Checklist
REQUIRED BEFORE ATHLETE’S 1ST PRACTICE:
 White? – Student Athlete Information Package
PLEASE KEEP A COPY FOR YOURSELF:
 Yellow? – Student Code of Behaviour
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“Nonfunded” Approved Sport
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2 teams: Westdale S.S. & Ancaster H.S.
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2 separate teams representing 2 separate
seasons
◦ INDOOR Rowing (November – March Break)
◦ OUTDOOR Rowing (March Break – June)
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Each season is self-contained
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Selections in Late March
◦ Fitness Testing: Rowing Canada Aviron (RCA) erg
testing battery – 5 erg tests
◦ Skill Assessment: RCA Technical Assessment – on
the erg & indoor rowing tank
◦ Coachability: Based on selection week
◦ Logistics: e.g., specific categories, equipment
available, coach:athlete ratio, etc.
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Rowers are selected based on their
performance during selections only
◦ Indoor Rowing season performance not applicable
...should I even be here?”
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Fitness & Strength
Skill Development & Proper Rowing
Technique
Introduction to On-Water Specific Skills
Injury Prevention
Habit Development
Introduction to Rowing Culture & Norms
Team Bonding & Relationship Building
In 2010/2011, two Westdale students were offered rowing scholarships to the United States based primarily on their performance in
the indoor rowing season.
(Kayla Lucier – University of Tennessee
Ethan Sykes – Mercyhurst College)
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Injury
◦ Every effort will be made to instruct athletes in
proper technique in all activities, but still an
element of risk
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Erging
Weight-Training
Running/Stairs
Circuits
Overtraining
◦ Athletes regularly tracked & monitored e.g.,
encouraged & taught to track HR, 1-on-1 meetings
with coaches, regular fitness testing, etc.
Let’s talk more about the
2013/2014 Westdale Indoor
Rowing season...
Teacher Rep
Women’s
Team Coach
Supervisor
Supervisor
Head Coach
Men’s Team
Coach
Supervisor
Supervisor
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Teacher Rep: Ms. Carolyn Craven
◦ Department Head, History
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Where the Head Coach is not a teacher at the
school, is “responsible to the principal for the
overall operation of the program”
◦ Orientation of coaches to HWDSB/WSS policies
◦ Completion & submission to HWDSB of Rowing
Safety Checklist
◦ “Establishment of a simple & easily available
path...for team members to report any instances of
abuse or harassment”
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Parent Liaison
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Head Coach: Michael Roche
◦ Mens's Coach, Leander Boat Club Sr and U23 LWT Mes
Program
“Responsible for all aspects of the school program
including the selection & orientation of coaches &
supervisors, co-ordinating & chairing a pre-season
meeting with parents & participants, liaison with
Leander Boat Club & completion of the Rowing
Safety Checklist.”
Required Level of Qualification:
◦ Certified “RCA Coach”, or in process
◦ Minimum: RCA Weekend #1, including assignment &
Making Ethical Decisions module
◦ Must be 19 years of age
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Team Coach(es)
“Under the direction of the Head Coach...will
assist the Head Coach with the training of
school athletes”
Required Level of Qualification:
◦ As a minimum, certified RCA Learn to Row
instructor
◦ Making Ethical Decisions module
◦ Must be 19 years of age or over
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Head Coach: Michael Roche
Qualifications:
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“RCA Coach” qualification in process,
3 years W.S.S. Team Coach
LBC Men's Coach (Sr and U23 LWT Men)
18 years competitive rowing at the performance
club level
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Supervisors and Coaches: “Under the
direction of the Head Coach...will assist
with...supervision...during dry land training,
off-water instruction and supervision in a
coach boat”
Coaches:
◦ Ali Gage
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Supervisors
◦ Peter DeNew, Brock Gadsdon?
◦ Westdale parents
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Train & compete on an indoor rower, or
“ergometer”/“erg”
Fun Fact: If you search for “rowing, torture” on Google Images, most results are of people erging...
(just ask any rower!)
:P
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Erg simulates fundamental movement pattern of the
rowing stroke & measures energy output
◦ “If you were rowing a real boat right now, this is how fast
you would be going...”
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Indoor Rowing competitions (“ergattas”) measure how
fast individual athletes can complete 2000m
WSS Indoor Rowing season will also include
complementary fitness training
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Weight Training
Running/Stair Workouts
Ab/Core Strength
Flexibility
Cardio Circuit Training
Westdale’s Indoor Rowing training program follows
CS4L’s “Long Term Athlete Development” model
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Congratulations!
No selection process!
No cuts! Everybody makes the team!
Everyone welcome!
No previous experience required!
No previous fitness required!
Absolutely no prerequisites!
The more the merrier!
All you need is a desire to improve and
willingness to work hard!
TBD – indoor fee (previous years was $85) covers
indoor regattas and tank sessions.
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Regular schedule (refer to calendar)
All practices at WSS unless otherwise noted
SUN
MON
TUES
WED
THURS
FRI
SAT
OFF
6:308:00AM
6:308:00AM
6:308:00AM
6:308:00AM
6:308:00AM
TBD
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Athletes must attend at least 70% of these
practices to compete at Indoor Rowing
competitions
TBD – optional stair runs and possible LBC
sessions
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Additional Optional Opportunities for
Success:
◦ Introduction to on-water technique at Don Rowing
Club (Mississauga, ON) 8-person indoor rowing
tank
◦ Various opportunities to join LBC U17/U19 Club
program (additional fee if not LBC member)
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Canadian Indoor Rowing Championships
◦ Hershey Centre, Mississauga ON
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Hamilton High School Indoor Rowing City
Championships
◦ Leander Boat Club, Hamilton ON
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Ontario Indoor Rowing Championships
◦ Ridley College, St. Catharines ON
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McMaster2x4 Sprint Relay
◦ McMaster University
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Unisuit
◦ 1-piece spandex
◦ Approximately $75
◦ Mandatory
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Other items will be available, but are optional
◦ Team “swag” e.g., t-shirts, L/S shirts, sweat pants,
hoodies, gym bag, etc.
◦ Training-Specific gear e.g., spandex tights, racing
L/S shirt, hat, etc.
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Running Shoes
Spandex shorts recommended...yes, even for the boys!
◦ Walmart, Zellers, etc. in workout clothing section, if lucky
◦ Running stores
◦ Lululemon
Definitely NOTHING baggy!
Gym bag to keep rowing gear separate from school work
at school
Top should be comfortable but not too baggy
◦ Tends to be warm in the school, tank tops/thin t-shirts
PERSONAL, WELL-LABELED WATER BOTTLE!
Sweat towel is a good idea!
Post-workout nutrition
Several really good alarm clocks...
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No unsupervised training
◦ Ergs are OFF-LIMITS without a supervisor
◦ No running outdoors without a supervisor
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Mandated coach:athlete ratio
◦ On-Site: Normal in-school supervision ratios (e.g., like a
classroom)
◦ Off-Site: 1 coach or supervisor:15 athletes
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Doors open at 6:30AM (no earlier)
Athletes have LOTS of time to get to class after
practice
Practice cancelled if school cancelled due to badweather
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Determine all equipment is safe for use
Appropriate clothing & footwear must be worn
When using an indoor rowing facility, rules &
regulations of that facility must be followed
Skills must be taught in proper progression
Competitions must be based on skills that were
taught
Be aware of athletes whose medical condition
may affect participation
Athlete’s fitness level must be commensurate
with the level of competition
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From OPHEA:
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From Westdale:
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From Head Coach:
◦ Abide by the established behavioural guidelines
◦ Report any behaviour that contravenes established
behavioural guidelines
◦ Report all injuries to the coach
◦ Report any unsafe equipment/facilities to the coach
◦ Student Code of Conduct
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All of the above
Be on time
Be prepared
Take care of your #1 piece of equipment: your body!
Balance: rowing, sleep, school, family, friends, job...
Maintain rowing equipment & advocate for its positive use
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Support athletes in fulfilling their responsibilities
(from previous slide)
Communicate with Team Coach & Head Coach
◦ Illness & Injury
◦ Medical Conditions
◦ ANY other issue!
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Support a healthy lifestyle & healthy habits
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Nutrition
Sleep
Balance
Drug & alcohol use/abuse
Physical, emotional & mental well-being of athlete
Head Coach
• 1st line of contact
Teacher Rep
W.S.S. Athletic
Department or
Principal
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Head Coach
◦ coachroche@bell.net
◦ Twitter: @CoachRocheLBC
◦ Open, accessible & transparent communication for
athletes & parents
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Email Carolyn if questions, comments or
concerns
◦ carolyn.craven@hwdsb.on.ca
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General Communications:
◦ westdalerowing.wordpress.com
◦ training schedules, regatta schedules, parent
information
Questions?
Comments?