Westdale Indoor Rowing 2013/2014

Athlete & Parent/Guardian Information MeetingOctober 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

Handouts You Should Have BEFORE We Begin!

“Nonfunded” Approved Sport

2 teams: Westdale S.S. & Ancaster H.S.

Rowing in the HWDSB

NEW in 2011/2012!

2 separate teams representing 2 separate seasons◦ INDOOR Rowing (November – March Break)◦ OUTDOOR Rowing (March Break – June)

Each season is self-contained

Rowing at Westdale S.S.

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. Rowers are selected based on their

performance during selections only◦ Indoor Rowing season performance not applicable

Outdoor Rowing at W.S.S.

“I want to row in the outdoor season...

...should I even be here?”

YES!

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

Why Indoor Rowing Matters

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 TennesseeEthan Sykes – Mercyhurst College)

Injury◦ Every effort will be made to instruct athletes in

proper technique in all activities, but still an element of risk 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.

Elements of Risk Involved

“I’m convinced!”Let’s talk more about the 2013/2014 Westdale Indoor Rowing season...

Coaching Structure

Teacher Rep

Head Coach

Women’s Team Coach

Supervisor

Supervisor

Men’s Team Coach

Supervisor

Supervisor

Teacher Rep: Ms. Carolyn Craven◦ Department Head, History

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”

Parent Liaison

Meet Your Coaches!

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

Meet Your Coaches!

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

Meet Your Coaches!

Head Coach: Michael Roche Qualifications:

◦ “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

Meet Your Coaches!

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

Supervisors◦ Peter DeNew, Brock Gadsdon?◦ Westdale parents

Meet Your Coaches!

Train & compete on an indoor rower, or “ergometer”/“erg”

What is “Indoor Rowing” exactly?

Fun Fact: If you search for “rowing, torture” on Google Images, most results are of people erging...(just ask any rower!) :P

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...” Indoor Rowing competitions (“ergattas”) measure how fast

individual athletes can complete 2000m WSS Indoor Rowing season will also include complementary

fitness training◦ 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

What is “Indoor Rowing” exactly?

WSS Indoor Rowing Expectations 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.

Regular schedule (refer to calendar) All practices at WSS unless otherwise noted

Athletes must attend at least 70% of these practices to compete at Indoor Rowing competitions

TBD – optional stair runs and possible LBC sessions

WSS Indoor Rowing Expectations

SUN MON TUES WED THURS FRI SAT

OFF 6:30-8:00AM

6:30-8:00AM

6:30-8:00AM

6:30-8:00AM

6:30-8:00AM

TBD

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)

WSS Indoor Rowing Expectations

Canadian Indoor Rowing Championships◦ Hershey Centre, Mississauga ON

Hamilton High School Indoor Rowing City Championships◦ Leander Boat Club, Hamilton ON

Ontario Indoor Rowing Championships◦ Ridley College, St. Catharines ON

McMaster2x4 Sprint Relay◦ McMaster University

WSS Indoor Rowing Competitions

Unisuit◦ 1-piece spandex ◦ Approximately $75◦ Mandatory

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.

WSS Indoor Rowing Uniform

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...

Rowing “Equipment”

No unsupervised training◦ Ergs are OFF-LIMITS without a supervisor◦ No running outdoors without a supervisor

Mandated coach:athlete ratio◦ On-Site: Normal in-school supervision ratios (e.g., like

a classroom)◦ Off-Site: 1 coach or supervisor:15 athletes

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

bad-weather

A few RULES to be aware of...

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

Relevant OPHEA Rowing Specific Guidelines

From OPHEA:◦ 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

From Westdale:◦ Student Code of Conduct

From Head Coach:◦ 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

Athlete Responsibilities

Support athletes in fulfilling their responsibilities (from previous slide)

Communicate with Team Coach & Head Coach ◦ Illness & Injury◦ Medical Conditions◦ ANY other issue!

Support a healthy lifestyle & healthy habits◦ Nutrition◦ Sleep◦ Balance◦ Drug & alcohol use/abuse◦ Physical, emotional & mental well-being of athlete

Parent Responsibilities

Communication Protocol

Head Coach• 1st line of contact Teacher Rep

W.S.S. Athletic Department or

Principal

Communication Protocol Head Coach

◦ coachroche@bell.net◦ Twitter: @CoachRocheLBC◦ Open, accessible & transparent communication for

athletes & parents Email Carolyn if questions, comments or

concerns◦ carolyn.craven@hwdsb.on.ca

General Communications:◦ westdalerowing.wordpress.com◦ training schedules, regatta schedules, parent

information

Your turn!Questions?Comments?