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Google Maps link from Orangeville to South Niagara Rowing Club in Welland, ON

QEW to (Exit 57) Victoria Ave/ Vineland exit and follow Victoria Ave south. Turn left on Forks Rd at the Firestone Tire dealership and it will take you right to the regatta (turn left into the parking lot on Colborne Rd). You can also take Hwy 406 into Welland, but I prefer the route above.

Allow at least 2 1/2 hrs from Orangeville. Your choice might be to take a nap before your race or nap during your race because they started without you!!

You can load this link and then change the ‘Start Address’ to yours for more accurate directions and travel time.

See you there -

Directions to SNRC (regatta) via Victoria Ave / Forks Rd

Marshaling the course today: Locke, Ken, Emma, Brent

May 14 – May 20, 2012

Begin each session with the Standard Warm up – and drills and focuses that work for you.  The only way to improve your stroke is to make the right change and repeat and repeat.  The first step is to make the change and the second and often hardest is to keep the change.  repetition repetition!  You have to get the new technique “ hard wired” into your neuromuscular memory

Monday  Easy row after rerigging

Tuesday - 4 min X 4 at race pace.  good rest between pieces.

Wednesday - Race Day  2X 1000m race at 2000m race pace.  You will have a timed race with 2-4 boats starting together. If time permits do a non timed 1000m piece down the buoys.  Starts are 3/4, 1/2, 1/2, 3/4 full and a hard 10 – 20 strokes.

Thursday - Long steady row at 18-22 spm X 60 min
do all of your drills.   Include 1’ pieces X 4 at and above race pace.  Be sharp and hold onto your technical focuses
Starts and 10 X 4

Friday –    Long steady row at 18-22 spm 45 min
do all of your drills PLUS
Do 3 – 4 One min pieces at and above race speed with starts.  Good rest between pieces.  This will stimulate your type II muscle fibers and will get your neuromuscular system used to firing rapidly.  You will be primed to go for

4:30 pm Derig and Load boats on Trailer.

Saturday  South Niagara Regatta

Sunday  South Niagara Regatta

A good routine is:

5-10 min easy row focusing on the technical things that get you rowing well, 18 – 22 spm

2 – 20 stroke pieces at 26 and 30 spm

2-3 starts and 10.  the first one at 7/8 max intensity focusing on good technique.  the next 2 all out.

Keep track of the time and what boats are being started before your race so that you know when you are going to go to the start (immediately after the race that is before your own race)

Coxies and stroke of coxless boats should write their Event number., Heat, Time of Start and Lane number on your wrist or thigh.

There were some exciting head to head matches and most of you got in 2 races so you can compare your times and how you felt for each race to work towards determining what makes your boat fast!. We can also use these times as a benchmark for boat improvement through the year (factoring in weather and other conditions, of course).

- Brent, Locke and Richard – your race marshals!

Top athletes do not get to the top primarily because of their genetics
They get TO THE TOP   by being tough with themselves

But first…  a word on negative thinking.
thinking negatively will not allow toughness

therefore dispose of a negative thought as soon as you recognize that it is there.

get used to doing this during your training and your racing, in fact every day – in all that you do!

Mental toughness is making yourself accomplish something when your body tries to tell you that you can not.

Mental Toughness requires:
1. that you have goals (long term and short term)
2. that you have a mental bag of skills that you practice as much as you practice physical training
3. that you realize that you will get where you want to because you will work harder than your competition
4.  that you realize that when you are feeling exhausted, beat or down,  that this is your body trying to control you.Realize that your mind can control your body and not the reverse.

RTM

May 19,20  – South Niagara Regatta – Welland

June 1,2,3  – Can Sec.School Rowing Association Regatta– St Catharines

June 9 – Barrie Regatta  (all novices)

June 10 End of Year Party at Rowing Club House