Adult Programs


MicMac AAC Rowing offers a wide variety of programs for adults:

MMAAC Rowing – Adult Programs rev August 14 2016

Adult Winter Programs (Indoor)

Adult (Under 23 / Senior) Recreational

Adult (Under 23 / Senior) Competitive

Adult Indoor Rowing

Adult Learn to Row: Group Lessons

Adult Learn to Row: Private / Semi-Private Lessons

Older Adult Learn to Row

Adult Novice

Adult Recreational

Adult Pre-Competitive Masters

Adult Competitive Masters


Adult Winter Programs

WINTER 2018-19

WINTER PROGRAMS FOR ADULTS (AGED 18+)

  • Adult Programs are open to anyone aged 18+ interested in incorporating indoor rowing into their physical activity or fitness routine.
  • There is no requirement to have previous rowing experience, or future intentions to row on water. Membership with Mic Mac AAC is not required. 

Adult participants have their choice of two program options:

1. Adult Indoor Learn to Row – Two (2) Sessions / Week

  • For adults aged 18+ who have no indoor nor on-water rowing experience
  • A Junior Indoor Learn to Row program is being offered on the same days and times, for families who wish to try something new together!
  • Activities will focus on learning rowing technique, injury prevention, and relevant strength and conditioning movements
  • At the end of each block, and at the coaches recommendation, participants may transition to the Adult Winter Training program in progress
  • For all blocks outlined below (A, B, C), sessions run Mondays and Thursdays 5:45-7:15PM
      • Winter Block A: November 15 – December 20, 2018 (6 weeks)
      • Winter Block B: January 3 – February 7, 2019 (6 Weeks)
      • Winter Block C: February 11 – March 28, 2019 (6 weeks, excluding March 18-24)
  • Program Fee: $87.00 for each 6-week block

2. Adult Indoor Winter Training  – One (1) to Five (5) Sessions / Week

  • For adults aged 18+ who have completed at least one season of indoor rowing winter training
  • Running from Tuesday, November 13, 2018 – Sunday, March 31, 2019 (20 weeks)
  • Sessions will be offered on various days and times throughout the week (see previous page). Participants subscribe to their preferred number of sessions per week for the 20-week period based on their training goals. 
  • A rolling two-week schedule will be maintained online so participants can plan their attendance in advance and make changes if their plans change. Each individuals schedule may change week to week. 
  • An email reminder will be circulated weekly advising participants that the schedule for the next two weeks is open for booking. Participants sign up online in advance via a Doodle Poll for the sessions that work with their schedule those weeks. 
  • How many sessions per week should I sign up for?
      • 1-2 Sessions / Week: Suitable for participants who are using indoor rowing for general fitness or as cross-training for other sports. Members of this group will follow a plan suitable for this frequency of training, and are not required to complete Rowing Canada RADAR testing.
      • 3-5 Sessions / Week: Participants intending to join the Adult Masters Competitive or Pre-Competitive on-water rowing programs in 2019 should subscribe to 3-5 sessions per week. This group follows an advanced training plan, including establishment of baseline data via a Movement Screen, and Rowing Canada RADAR testing.
  • Access to use the gym area is included in all levels of membership, and DOES NOT count towards your subscribed weekly sessions. Only sessions used for indoor rowing count towards this limit.

Schedule

The schedule outlined is based on the assumption of registration numbers consistent with Winter 2017-18. The schedule may be adjusted if registration numbers are higher / lower than expected, or based on attendance.

Carrying Over Sessions Week to Week

In some cases due to travel, illness, or other commitments, participants may not be able to attend the number of sessions per week they have purchased. Participants will be permitted to carry over up to 3 sessions to subsequent weeks.

Fees

Fees for the 2018-19 Winter Training Season are outlined below. Total Cost outlined assumes that Row Nova Scotia annual fees of $15 and RCA annual fees of $20 have already been paid via a previous on-water program. If not, they will be added to the total by the RCA online payment system.

Payment

Programs have been created in the RCA online registration system for each subscription option. Participants opting for 1 or 2 sessions per week, or Weights Access only must pay the full amount up front. Participants opting for 3 or more sessions per week can also pay the full amount up front, or may choose to pay half up front, and provide a post-dated cheque for the balance, dated January 15, 2019.

Adult (Under 23 / Senior) Recreational

SPRING / SUMMER 2018

May 1 – September 2, 2018 (18 Weeks)
Participants aged 18-29 who have completed a Learn to Row program can join the U23/Senior Recreational program. Training is focussed on fun, improving overall fitness, and further development of sport-specific skills. The program is for athletes still building towards, or not interested in training for competition. Sessions are offered in conjunction with the Adult Recreational rowing program. This program is offered in late spring / summer only to accommodate typical student schedules.
Practice Sessions: 
– May 1-27: Tuesdays, Thursdays, and Fridays 6:00-7:45PM
– May 28-September 2: Tuesdays, Thursdays, and Fridays 6:30-8:15PM
Fees:
– Program Fee: $345
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Adult (Under 23 / Senior) Competitive

SPRING / SUMMER / FALL 2018

This program is for participants:

  • aged 18+
  • with at least one season of rowing experience
  • who wish to train to compete at local, national and international level regattas.

Other Notes:

  • Participants in this program train 3-5 times / week on the water depending on age, plus additional self-directed strength, flexibility, and cross-training
  • Sessions at the beginning of the season may be indoors depending on water temperature and weather conditions
  • Participants are responsible for funding their attendance at regattas and a club racing uniform
  • Athletes currently training as part of the Provincial Team would register for this program as part of their “home club” sessions
  • Funding assistance options are available if needed. Please inquire at: rowing@micmacaac.com.
  • For 2018, U23 / Senior Competitive athletes, most athletes will train alongside the Junior Competitive Rowing Program. However, in some cases, they may also/instead train alongside the Adult Masters Competitive Rowing Program, depending on their age and skill level.

Full on-water season (“ABC”): April 16-October 31, 2018 (28 Weeks)

Practice Sessions:
– Tuesdays, Thursdays, Fridays, and Sundays 4:00-5:45PM
– Saturdays at 7:00AM
Fees:
– Program Fee: $560
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Spring (“A”) Only: April 16 – June 10, 2018 (8 Weeks)

Practice Sessions:
– Tuesdays, Thursdays, Fridays, and Sundays 4:00-5:45PM
– Saturdays at 7:00AM
Fees:
– Program Fee: $190
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Summer (“B”) Only: June 11 – September 2, 2018 (12 Weeks)

Practice Sessions:
– Tuesdays, Thursdays, Fridays, and Sundays 4:00-5:45PM
– Saturdays at 7:00AM
Fees:
– Program Fee: $370
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Fall (“C”) Only: September 3 – October 28, 2018 (8 Weeks)

Practice Sessions:
– Tuesdays, Thursdays, Fridays, and Sundays 4:00-5:45PM
– Saturdays at 7:00AM
Fees:
– Program Fee: $190
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Adult Indoor Rowing

SPRING / SUMMER 2018

This program is designed for:
  • non-rowers who would like to learn to safely use and improve their fitness using indoor rowing machines
  • non-rowers that would like to get experience indoors on rowing machines before learning to row on the water
  • returning rowers that would like to supplement their on-water training with indoor training

Multiple workouts will be offered each session tailored to the goals of each participant. The Coach will work directly with those new to rowing to teach them how to use the indoor rowing machine safely and efficiently. The Coach will also provide a training plan and feedback to returning participants as they progress through their workouts.

SPRING: April 17 – May 10 (8 Sessions)
– Tuesdays and Thursdays 12:00-1:45PM
– April 17,19, 24, 26, May 1, 3, 8, and 10
SUMMER: May 15 – June 7 (8 Sessions)
– Tuesdays and Thursdays 12:00-1:45PM
– May 15, 17, 22, 24, 29, 31, June 5, and 7
Fees:
– Program Fee: $45
No charge for participants already registered in Spring on-water rowing programs
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).
Following the conclusion of the Summer session, Indoor Rowing programs will resume mid-November 2018.

Adult Learn to Row (LTR): Group Lessons

SPRING 2018

This introductory rowing program consists of six 1.75-hour lessons over a 2-week period. It is for adults who want to try the sport for the first time. Participants will receive both dockside and on-water instructions. They will learn about safety, equipment, terminology, and the basic elements of a rowing stroke, both sculling and sweeping. All rowing equipment is provided. Upon completion of the LTR program, participants can continue rowing in the Adult Novice Program. $50 of the LTR fee will be credited towards the Novice Program fee.

Session A: May 28 – June 10
 Practice Sessions:
– 6:00-7:45PM
– Mondays May 28 and June 4
– Wednesdays May 30 and June 6
– Sundays June 3 and June 10
Session B: May 29 – June 10
 Practice Sessions:
– 6:00-7:45PM
– Tuesdays May 29 and June 5
– Thursdays May 31 and June 7
– Sundays June 3 and June 10
Session C: June 11-24
 Practice Sessions:
– 6:00-7:45PM
– Mondays June 11 and 18
– Wednesdays June 13 and 20
– Sundays June 17 and 24
Session D: June 12-24
 Practice Sessions:
– 6:00-7:45PM
– Tuesdays June 12 and 19
– Thursdays June 14 and 21
– Sundays June 17 and June 24
Fees:
– Program Fee: $115
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).
Want to build your own Learn to Row group and/or program? Customized dates and times are available for a minimum of four participants. Email: micmacaacrowing@gmail.com to inquire.

Adult Learn to Row (LTR): Private Lessons

SPRING / SUMMER / FALL 2018

Over 6 sessions, adults 19 or older will learn the basics of sculling. Registrants will be partnered with a trained coach, and the timing of the 6 sessions will be determined directly with the coach. The first session must not be prior to the water temperature reaching 11 degrees C. It is recommended that sessions be scheduled over a 2-3 week period, however the sessions will remain valid until October 28, 2018. Participants will have a good understanding of rowing equipment, balance, grip, boat handling and safety procedures, steering, and how to leave / enter the dock area. Once completed, participants can register for the Adult Novice Rowing Program.

Fees:
– Program Fee: $265
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Older Adult Learn to Row (LTR): Group Lessons

SPRING 2018

Who is considered an “Older Adult”?

We are hesitant to attach an age to this term! Typically people consider ages 65+ to be in this category, however this is not something that will be enforced. Anyone who would like a little extra assistance and support taking up this new activity is welcome to join this program.

How is this program different that traditional Adult Learn to Row programs? 

a) Expanded Training Support
The program includes additional indoor rowing sessions prior to on-water sessions. These sessions provide extra opportunity to identify any physical limitations prior to transitioning to on-water rowing. Indoor and on-water rowing activities are supported by increased focus on warming-up, cooling-down, and increasing mobility / range of motion.

b) Modified Equipment Handling Procedures
Traditional methods of handling rowing equipment involve overhead lifting of boats, and twisting from having the boat in an overhead position to being on the water. Typical approaches to getting in and out of the boats involve significant ankle, knee, and hip flexion. This program offers additional equipment handling supportto participants who have concerns in these areas.

c) Modifications to Rowing Equipment
Similar to modifications made to rowing equipment for some para-athletes, boats can be retro-fitted with pontoons on either side for increased stability. This modification will be available, and greatly reduces the risk of the boat tipping.

d) Modifications to day / time of day schedule
Rowing programs are typically offered in the early morning, after school, or evening. This program is offered during the day. This is beneficial to the participants, as they are exposed to the sport when the sun is up and winds are down, and without the stress of congestion in the boat house and traffic the lake during peak periods.

Program Details

  • Introductory rowing program for older adults who want to try the sport for the first time, or return to the sport after some time away.
  • Consists of eight 1.75-hour lessons over a 4-week period.
  • Participants will receive indoor, dockside, and on-water instructions. They will learn about safety, equipment, terminology, and the basic elements of a rowing stroke, focussing on sculling.
  • All rowing equipment is provided.

Schedule

  • Mondays, May 28, June 4, 11, 18, and 25
  • Thursdays May 31, June 7, and 14
  • 10:15AM-12:00PM
Fees:
– Program Fee Early Bird Discount: $130 if paid and registered by May 1. $150 from May 2 onwards.
– Annual Membership Fees:$15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Adult Novice

SUMMER 2018

The Novice program is for first year adult rowers who have completed Learn To Row (LTR). In this program you will continue to learn and progress your rowing and boat handling skills, with a focus on fun and fitness. Participants who completed LTR in previous years at either Mic Mac AAC, or at any time at another club may also join this program.

June 11 – August 31, 2018 (12 Weeks) or upon completion of your LTR program
Practice Sessions: 
– 6:30-8:15PM
–  Mondays, Wednesdays, and Fridays
Fees:
Program Fee: $335. A $50 credit will be applied against this fee for participants who completed their LTR program at Mic Mac AAC in 2018, bringing the revised program fee to $285.
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Adult Recreational

SPRING / SUMMER / FALL 2018

At least one season of rowing experience is a prerequisite for this program. The focus is on fun, fitness, development of rowing skills, and self-improvement. Adult Rec is for those who want to participate in the sport in a non-competitive, relaxed environment. Spring training sessions will be conducted indoors until water temperature reaches at least 11 degrees C. On-water sessions will be in both large and small boats, sculling and sweeping.

Full on-water season (“ABC”): April 16-October 28, 2018 (28 Weeks)

Practice Sessions:
– April 16-May 27: Tuesdays, Thursdays, and Fridays 6:00-7:45PM
– May 28-September 2: Tuesdays, Thursdays, and Fridays 6:30-8:15PM
– September 3-October 28: Tuesdays, Thursdays, and Fridays 6:00-7:45PM
Fees:
– Program Fee: $490
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Spring (“A”) Only: April 16 – June 10, 2018 (8 Weeks)

Practice Sessions:
– April 16-May 27: Tuesdays, Thursdays, and Fridays 6:00-7:45PM
– May 28-June 10: Tuesdays, Thursdays, and Fridays 6:30-8:15PM
Fees:
– Program Fee: $135
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Summer (“B”) Only: June 11 – September 2, 2018 (12 Weeks)

Practice Sessions:
– Tuesdays, Thursdays, and Fridays 6:30-8:15PM
Fees:
– Program Fee: $285
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Fall (“C”) Only: September 3 – October 28, 2018 (8 Weeks)

Practice Sessions:
– September 3-October 28: Tuesdays, Thursdays, and Fridays 6:00-7:45PM
Fees:
– Program Fee: $135
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Adult Pre-Competitive Masters

SPRING / SUMMER / FALL 2018

This program is recommended for participants coming from an Adult Novice or Adult Recreational program with little or no racing experience in rowing, that would like to start racing in 2018. At least one full season of rowing experience is a prerequisite for this program. The focus is on further development of rowing skills and fitness, with an introduction to racing skills such as rowing at higher pressure and rates, starts, and racing tactics and strategies. Members of this program should expect to start competing as a Novice athlete at local regattas starting in July 2018.

Summer (“B”) Only: June 11 – September 2, 2018 (12 Weeks)

Practice Sessions:
– Mondays, Wednesdays, and Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
Fees:
Program Fee: $370
Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Participants who would like to register for a full 28-week option including this program will follow the following progression:

– Spring (8 weeks): row with the Adult Rec program
– Summer (12 weeks): transition to row in this program alongside the Adult Competitive Masters group
– Fall (8 weeks): transition to the Adult Competitive Masters group

Full on-water season (“ABC”): April 16-October 27, 2018 (28 Weeks)

Practice Sessions:
April 16 – June 10, 2018 (8 Weeks with Adult Recreational program):
–  April 16-May 27: Tuesdays, Thursdays, and Fridays 6:00-7:45PM
–  May 28-June 10: Tuesdays, Thursdays, and Fridays 6:30-8:15PM
June 11-September 2 (12 Weeks with Adult Pre-Competitive Masters program):
– Mondays, Wednesdays, and Fridays 5:45-7:30AM, Saturdays 7:00-8:45AM
September 3-October 27 (8 Weeks with Adult Competitive Masters program):
– Mondays and Wednesdays 6:00-7:45PM, Fridays 5:45-7:30AM, Saturdays 7:00-8:45AM
Fees:
– Program Fee: $560
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Adult Competitive Masters

SPRING / SUMMER / FALL 2018

This program is for adult athletes who want to train and compete as “Masters” (ages 21+), in addition to fun and fellowship. Participants must demonstrate a commitment to performance, be highly self-motivated, and be able to commit to a demanding schedule of training and competing. Participants are responsible for funding their attendance at regattas and a club racing uniform.

Full on-water season (“ABC”): April 16-October 27, 2018 (28 Weeks)

Practice Sessions:
April 16-May 27:
– Mondays and Wednesdays 6:00-7:45PM
– Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
May 28-September 2:
– Mondays, Wednesdays, and Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
September 3-October 27:
– Mondays and Wednesdays 6:00-7:45PM
– Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
Fees:
– Program Fee: $560
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).
Spring (“A”) Only: April 16 – June 10, 2018 (8 Weeks)
Practice Sessions:
April 16-May 27:
– Mondays and Wednesdays 6:00-7:45PM
– Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
May 28-June 10:
– Mondays, Wednesdays, and Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
Fees:
– Program Fee: $175
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Summer (“B”) Only: June 11 – September 2, 2018 (12 Weeks)

Practice Sessions:
– Mondays, Wednesdays, and Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
Fees:
– Program Fee: $370
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).

Fall (“C”) Only: September 3 – October 27, 2018 (8 Weeks)

Practice Sessions:
– Mondays and Wednesdays 6:00-7:45PM
– Fridays 5:45-7:30AM
– Saturdays 7:00-8:45AM
Fees:
– Program Fee: $175
– Annual Membership Fees: $15 for Row Nova Scotia and $20 for Rowing Canada memberships will be added to the first program joined each year (April 1-March 31).