Westdale Indoor Rowing 201 3 /2014

1. Westdale Indoor Rowing 2013/2014 Athlete & Parent/Guardian Information Meeting October 23rd, 2013

2. Handouts You Should Have BEFORE We Begin! 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

3. Rowing in the HWDSB • “Nonfunded” Approved Sport • 2 teams: Westdale S.S. & Ancaster H.S. NEW in 2011/2012!

4. Rowing at Westdale S.S. • 2 separate teams representing 2 separate seasons • INDOOR Rowing (November – March Break) • OUTDOOR Rowing (March Break – June) • Each season is self-contained

5. Outdoor Rowing at W.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

6. “I want to row in the outdoor season... ...should I even be here?” YES!

7. Why Indoor Rowing Matters • 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)

8. Elements of Risk Involved • 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.

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

10. Coaching Structure

11. Meet Your Coaches! • 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

12. Meet Your Coaches! • Head Coach: Michael Roche • Mens's Coach, Leander Boat Club Sr and U23 LWT MesProgram • “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

13. 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

14. Meet Your Coaches! • Head Coach: Michael Roche • Qualifications: • “RCA Coach” qualification in process, • 3years W.S.S. Team Coach • LBC Men'sCoach (Sr and U23 LWT Men) • 18 years competitive rowing at the performance club level

15. 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

16. What is “Indoor Rowing” exactly? • 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

17. What is “Indoor Rowing” exactly? • 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

18. 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.

19. WSS Indoor Rowing Expectations • 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

20. WSS Indoor Rowing Expectations • 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)

21. WSS Indoor Rowing Competitions • 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

22. WSS Indoor Rowing Uniform • 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.

23. Rowing “Equipment” • 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...

24. A few RULES to be aware of... • 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

25. Relevant OPHEA Rowing Specific Guidelines • 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

26. Athlete Responsibilities • 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

27. Parent 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

28. Communication Protocol

29. 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

30. Your turn! Questions? Comments?