Ontario Ergometer Championship *Updated to include official draw!

Hi Crew,
   Sorry I was a bit slow to post this stuff, but I have been a bit under the weather.

   We have the Ontario Erg Championships coming up on Saturday. Posted below is the poster/waiver that includes estimated times. You will need to print and sign a copy of the waiver, and bring to registration the morning of the event.

   Official event time draws can be found *HERE*  <=== click there.

   I have also posted the invoice for entries. I have paid for the event, but I am still waiting on a few, mostly seniors to get money in to me. If you have not been signed up, but would like to go, you can try to come the morning of the event to see if you can get in to a spot, but there is no guarantee. (Rebecca K and Connor VT, I have seen that you have paid online. Connor R and Bent C, I have you registered, but you will have to pay $15 cash the day of the event.)

   You will need to show up at least an hour before your event. (Junior women can show up a little after 7:30 since you won't have to weigh-in.) This is a large event, and you will need to be registered and weighed in well before your event so you can get settled in and warm up. The event is in the same building we were at for the friendly Ridley Dual Meet we had last week.

As always, e-mail me with any questions. d.ducroix@gmail.com

Post Rudernkrieg Updates.

Hi crew,

   Our Rudernkrieg event on Saturday was a great success! The numbers are not in yet, but it was a great fundraiser for the program. A great big THANK YOU to our parent, athlete and coach volunteers, it would not have been possible without you.

   Congratulations to our athletes. Colleen G, who won her Senior Womens' event. Kayla M, Bent C, Josh M, Mike S, Alison R, Matt F, Jake V, Cassie C, Grayson R, Cameron W and Sean R all made top 10 in their categories. Our Junior Mens' 145 program made up 43% of the top 21 positions of their event. Nice work everyone!

   On another note, last weekend we had some previously not mentioned successes at the DM Novice Sprints. Matt F placed second in the Junior Men's 165 category, Alison R placed first in the Junior Women's 145 category, and Becki P placed first in the Senior Women's Open Category. We were/are very proud!


*Updates on upcoming events:

Ridley Dual Meet - February 19th

Since our last attempt at this failed due to weather, we will try it again. Students will get out of class at 1:10 and be bused to Ridlely College for a friendly 1500m race. Athletes will have to be picked up at Riidley College's Field House at 4:00pm. If you can not make this event, please let me know ASAP as I will have to take you off of the attendance list.

Ontario Indoor Rowing Championship at Ridley College - Saturday March 1st

This is a mandatory event, and a great experience. Cost is $15. I have reconsidered having athletes/parents signing up independently, I will enter athletes and pay for this event. If you have already done so, that is great! If you have not yet, you can bring money to your coach ASAP: cheques made payable to Eden High School.

March Break - March 10th-14th

This will be getting close to on-water season so keeping up on conditioning is important. Nothing is solid yet, but I would like to have a similar routine as we had during exam break. More information to come closer to dates.

Swim Test - Thursday March 20th

Swim test is mandatory for all athletes per St. Catharines Rowing Club regulations. The test is outlined in the SCRC handbook found in the links under the blog's banner. You must pass this test to get on the water. We will do this after school at the YMCA. I believe the cost is $3, but I will have more information closer to date.

As always, please e-mail with any questions or concerns.

Rudernkrieg (Our indoor rowing competition.)

Hi crew,

   It's a big day for us coming up. I need athletes at the school by 7am on Saturday to help set up the event. I need all athletes at the event from start to finish, including clean up. (Races should be done around 12:30.)

   Seniors I need your help at the beginning of the event to set the ergs for racing and recording times; Juniors, you will relieve seniors as you finish your events. I will explain this before we start the event.

   I have an awesome group of parents to help run registration, concession and weigh-ins.

   I have never run anything like this, so I appreciate all the support and patience I can get.

Draw looks like this for us:

 8:30 Race 1  Event 1 - Amanda M, Carlie C, Chelsea C, Danielle P, Georgia S
 8:45 Race 2  Event 1 - Kayla M, Lauren D, Maddy Dz
 9:00 Race 3  Event 1 - Rebecca K, Sarah H, Vanessa B, Zoe L
 9:15 Race 4  Event 2 - Andreas T, Brent C, Connor R, Connor VT, Matt F, Mike S
 9:30 Race 5  Event 2 - Dain J, George L, Jacob M,Joshua M.
 9:45 Race 6  Event 3 - Alison R, Eve B,
10:00 Race 7  Event 4 - Jake V
10:15 Race 8  Event 5 - Cassie C, Grayson R, Maddy Dc
10:45 Race 10 Event 7 - Shae K, Belinda H
11:00 Race 11 Event 7 - Mackenzie K-Y, Maddy M, Sylvana T
11:15 Race 12 Event 8 - Cameron W, Ethan B,
11:30 Race 13 Event 9 - Colleen G, Becki P
11:45 Race 14 Event 10 - Sean R

DM Novice Sprints and Optional Spirit Wear

Hey Crew,

   The draw for the DM Novice Sprints is in. You will have to show up at least 45 minutes before your race. We have been instructed to park across the street or by the lawn bowling club, and not in the school parking lot. The event is in the Cafeteria. I will try and procure an area for us to drop our bags. I will be there and able to instruct athletes in the registration process. $15 cash, If you have given me a cheque made out to Eden, I will just give that back to you, if I have your cash, I will have it with me.

Draw for Eden is as follows: 

  8:45 Event 1, Heat 4 - Connor R, Connor VT

  9:15 Event 3, Heat 1 - Chelsea C

  9:30 Event 3, Heat 2 - Madison Dz

  9:45 Event 3, Heat 3 - Rebecca k, Zoe L

10:00 Event 3, Heat 4 - Amanda M

10:15 Event 3, Heat 5 - Alison R

10:30 Event 3, Heat 6 - Carlie W

10:45 Event 4, Heat 2 - Eve B

11:15 Event 6, Heat 1 - Cassie C

12:00 Event 9, Heat 1 - Becki P

   The long awaited optional Spirit Wear is now available. Orders are due by Sunday so that we can have it by next weekend. This is all OPTIONAL gear - stick to tshirts, sweatshirts, sweat pants and tank tops. Orders for mandatory racing gear will be made some time mid March, at that time you could order OPTIONAL hats and jackets.

Go to : http://regattasport.com/iteams/login

Select Eden Rowing

Password: EDEN14

From there you can select, order and pay for items. 

February 4th Updates

Hey Crew,

   Some Updates about upcoming events.

Rudernkrieg Indoor Rowing Competition at Eden - Saturday February 15th

   This is a mandatory event for all athletes. (Unless I have had parent contact.) This is a big event for us and all athletes are required to participate as athletes and as volunteers. I'm not going to charge our athletes for this event, but I do expect help running it.

Ontario Indoor Rowing Championship at Ridley College - Saturday March 1st

   This is a mandatory event, and a great experience. Cost is $15. Originally I was going to sign everyone up for this event, but I am now thinking it will be easier for everyone if the athletes/parents do it for themselves. I will send out an e-mail to parents outlining this process.

March Break - March 10th-14th

   This will be getting close to on-water season so keeping up on conditioning is important. Nothing is solid yet, but I would like to have a similar routine as we had during exam break. More information to come closer to dates.

Swim Test - Thursday March 20th

   Swim test is mandatory for all athletes per St. Catharines Rowing Club regulations. The test is outlined in the SCRC handbook found in the links under the blog's banner. You must pass this test to get on the water. We will do this after school at the YMCA. I believe the cost is $3, but I will have more information closer to date.

As always, please e-mail with any questions or concerns.

Getting Back In To It.

Hi crew,

Next week we will have practices Monday, Tuesday and Wednesday during the day. The Senior Women will train 9am-11am with Tiffany. The Junior Women and Junior Men will train 11am-1pm with Mr. Ducroix. On Thursday January 30th we will go back to our normally scheduled training sessions.

We are excited about getting in to on-land competitions. Please continue to check the blog for updates.

Our Novices will be attending the DM Novice Sprints on Saturday February 8th. Cost is $15 and due Friday January 31st. Cheques can be made payable to Eden High School.

All of our athletes will be attending the Ontario Indoor Rowing Championships on Saturday March 1st. The cost is $15 and cheques can be made payable to Eden High School by Friday February 17th.

Going in to Exam Week

Hey Crew,

   We're heading in to exam week. There will be no structured training sessions for most of you, but it is important to keep up with training. Working out has been proven to relieve stress and improve test scores! (Well worth an hour of your day.) At the end of this post I will provide a few simple workouts to do at the school on your own time, or at home. There are also some great workouts in our 'Video Resources' section of the blog. We are heading in to erg competition season, so keep yourself motivated with that! We will still do a Brock Tank sessions with the Jr. Women Saturday January 25th, 8-9:30am. We will be back to normal January 30th.

   Our novices will be heading over to Ridley College for a little friendly competition on Wednesday February 5th. We will get out of school a bit early and take a bus over to their rowing facility to race 1500m. Parents will have to pick up their athletes at Ridley. More information to come as that develops.

   I had previously not planned it, but I would like to have a group of athletes attend the DM Erg Competition on Saturday February 8th. It is a 1500m race and will be a great start to erg competition season. Cost will most likely be $15. There is little information on this event at this time,  but make a note of it on your calendar. I will fill in the details as I find out more.

   Your coaches and I are very excited about the work and progress our athletes are making. Let's keep up the good work, and make those efforts towards self improvement!

EXAM WORKOUTS (Check the 'Video Resources' section for Pilates and Yoga workouts.)

Calisthenics (Do 4-6 circuits.)

Stretching!
10 minute run/row/bike
Stretching!
15 x Leg Raises
15 x Squats (Touch floor.)

30 x High Knees
15 x Crunches
15 x Back Extensions
15 x Push Ups
30 x Jumping Jacks
10 x Burpees
1 Minute Wall Sit
Stretching!

Cardio
Stretching!
30-45 minute run/row
Stretching!

Core (Do 4-6 circuits.)

Stretching!
15 minute run/row/bike
Stretching!
1 minute plank
1 minute V Sit
30 second side plank
1 minute bridge holding and switching legs out strait every 15 seconds
30 second side plank (Other side.)

1 minute wall sit
Stretching!