Adult Programs


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

MMAAC Rowing – Adult Programs rev August 14 2016

Adult Winter Training

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

Adult Novice

Adult Recreational

Adult (Master’s) Pre-Competitive

Adult (Master’s) Competitive


Adult Winter Training

WINTER 2017-18

Programs will run Tuesday, November 14, 2017 – Saturday, March 31, 2018 (20 weeks).

Programs are open to anyone aged 19 and over interested in incorporating indoor rowing into their fitness training. There is no requirement to have previous rowing experience or future intentions to row. Previous membership with Mic Mac AAC is not required.

Indoor Rowing (erging) and cross-training sessions will be offered on various dates and times throughout the week (see Table 1). 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 live 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 2 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. Erging sessions will be capped at 12 participants to ensure that all attendees have their own machine. Participation in the run/core and circuit sessions are not capped.

Adults intending to participate in the Adult Masters Competitive or Pre-Competitive programs starting in April 2018 should subscribe to 3-5 sessions / week. All other participants are welcome to subscribe for whatever number of sessions / week meets their fitness goals.

  • Participants choosing 1 or 2 sessions / week will follow a plan suitable for this level of training, and will not complete RCA RADAR testing.
  • Participants choosing 3-5 sessions / week will follow a more advanced training plan, including establishment of personal baseline data via a Movement Screen Test and a full RCA RADAR on the erg. The tests will be repeated at the end of the program to assess the effectiveness of the program and your training.

An optional information meeting regarding the Winter Training Program for Adults will be held on Wednesday, November 1, at 7:00PM in the Mic Mac AAC Rowing Boat Bays. The meeting will cover a basic overview of the program plans, and provide an opportunity for questions and in-person registration. We will also use this meeting as the final opportunity for the year to try on sample sizes for Mic Mac AAC Rowing Clothing orders.

Schedule

The schedule outlined in Table 1 is based on the assumption of registration numbers consistent with Winter 2016-17. The schedule may be adjusted if registration numbers are higher / lower than expected, or based on attendance. All session run for 1-3/4 hours unless otherwise stated.

Adult Erg sessions have a Coach leading a workout using the indoor rowing machines (ergs), geared towards each participants level of training and skill.

Adult Circuit sessions have a Coach leading a workout using a variety of free weight and body weight movements for general strength and conditioning.

Adult Run / Core sessions will be broken into two parts. The first part of the session will have a Coach leading a workout using outdoor running at various intervals and paces. The second part of the session will have participants move indoors for body weight exercises focussed on core strength.

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. Booking priority will be given to participants who are not carrying over. If spots are still available once all regular bookings are made, any remaining spots will be opened up to participants wishing to book carryover sessions.

Fees

Fees for the 2017-18 Winter Training Season are outlined in Table 2, and are the same as 2016-17 (no increase). Total Cost outlined in Table 2 assumes that Row Nova Scotia annual fees of $10 and RCA annual fees of at least $15 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, and each upgrade. Participants opting for 1 or 2 sessions per week 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, 2018.

Optional Upgrades

We are working with several outside service providers to offer more diverse training options throughout the 20-week program. These programs are optional, and are purchased in addition to the base program fees above. They may be contingent on a minimum number of people registering for the upgrades. We will endeavour to offer the upgrades in time slots that do not conflict with scheduled erg sessions.

Individuals participating in the Winter Training program will have priority in registering for the upgrade options. If spaces are still available one week following release of the upgrade information, registration will be open to family and friends, and the general public.

Upgrade #1 – Spin Class with Jen Lewandowski

  • at Revolution Fitness, 118 Woodlawn Road, Dartmouth
  • Saturdays from 9-10AM for 6 weeks (November 18, 25, December 2, 9, 16, 23)
  • Fee: $50
  • Please register and pay via the RCA online registration website
  • Must have a minimum of 14 participants in order to proceed with this upgrade
  • Maximum 20 participants

Upgrade #2 – “Come-and-Try” Yoga with Deb Skilliter, Dartmouth

  • at North Woodside Community Centre, 230 Pleasant Street, Dartmouth
  • Wednesday, November 1 from 8:10-9:10PM
  • Fee: $10
  • Please register and pay via the RCA online registration website
  • Maximum 10 participants
  • Session will be geared to rowers, goal of increasing both strength and flexibility, movements specific to understanding and executing the rowing stroke, injury prevention, each person moves at their on pace
  • No prior yoga experience necessary and no expectation of a certain degree of flexibility
  • BYO yoga mat, water bottle, and blanket

Upgrade #3 – Yoga with Deb Skilliter, Dartmouth

  • at North Woodside Community Centre, 230 Pleasant Street, Dartmouth
  • Wednesdays from 8:10-9:10PM for 5 weeks (November 22, 29, December 6, 13, 20)
  • Fee: $40
  • Please register and pay via the RCA online registration website
  • Must have a minimum of 8 participants in order to proceed with this upgrade
  • Maximum 10 participants
  • Sessions will be geared to rowers, goal of increasing both strength and flexibility, movements specific to understanding and executing the rowing stroke, injury prevention, each person moves at their on pace
  • No prior yoga experience necessary and no expectation of a certain degree of flexibility
  • BYO yoga mat, water bottle, and blanket

Upgrade #4 – Strength and Conditioning Training Tutorial with Craig MacDonald, Halifax

  • at the Canadian Sports Centre Atlantic, located within the Canada Games Centre at 26 Thomas Raddall Drive, Halifax
  • Tuesday, November 28, 7:45-9:00PM
  • Fee: $15
  • Please register and pay via the RCA online registration website
  • Must have a minimum of 12 participants in order to proceed with this upgrade
  • Maximum 20 participants
  • Session will be lead by Craig MacDonald and will be an active session (i.e. wear your workout gear). It will focus on ensuring proper technique for the most important strength and conditioning exercises for rowers. Participants will receive a strength training plan for the season to complete on their own.
  • Click HERE for Craig’s bio
  • No prior strength training experience necessary

The Spin, Yoga, and Strength Training upgrades above may be re-offered starting in January 2018 pending response to the fall offers. Other Upgrades are being investigated and details will be shared once confirmed.

Advantages of this approach:

  1. There will always be enough ergs for the indoor rowing sessions
  2. Missed practices can be made up another time during the week, or the following week
  3. Increased consistency of training between programs
  4. Increased mixing between programs
  5. Additional sessions, and new timing options available
  6. Additional cross-training opportunities available

____________________________________________________________________________

In winter 2015-16 we erged over 5,686,000m, exceeding the distance from Halifax, Nova Scotia to Dublin, Ireland. We achieved this just in time for St. Patrick’s Day and celebrated accordingly.

In winter 2016-17 we accumulated over 12,400,000m of rowing, and achieved our target of rowing the distance from Dublin to Kafue, Zambia – site of the Kafue River & Rowing Centre. Once the distance was achieved, we celebrated with another super-fun pot luck / party!

For winter 2017-18, we will be departing from Kafue to another destination. Looking forward to setting our “travel” goal for 2017-18!


Adult (Under 23 / Senior) Recreational (note: this program is offered in the spring / summer only)

SPRING / SUMMER 2017

Practice Sessions: May 1 – August 31, 2017
– Mondays, Wednesdays, and Fridays at 4:00PM
– Tuesdays and Thursdays at 5:45AM
– Saturdays at 9:00AM
Program Fee: $325, including annual RCA Sport, and Row NS fees. Participants in this program who wish to upgrade to RCA Competitive status in order to compete at regattas will need to register for the membership upgrade from RCA for an additional $35.

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. Six sessions are offered weekly and participants can join up to three of these each week. This program is offered in late spring / summer only.


Adult (Under 23 / Senior) Competitive

SPRING / SUMMER / FALL 2017

Full on-water season (“ABC”): April 15-October 31, 2017
Practice Sessions:
– Mondays, Wednesdays and Fridays at 4:00PM
– Tuesdays and Thursdays at 5:45AM
– Saturdays at 9:00AM
Program Fee: $575, including annual RCA Competitive ($50) and Row NS ($10) fees. Register for this program and save $110 versus registering for each season separately ($50 off total program fees, plus inclusion of the RCA and Row NS annual fees).

Spring (“A”) Only: April 15 – May 31, 2017
Practice Sessions:
– Mondays, Wednesdays and Fridays at 4:00PM
– Tuesdays and Thursdays at 5:45AM
– Saturdays at 9:00AM
Program Fee: $150, plus annual RCA Competitive ($50) and Row NS ($10) fees.

Summer (“B”) Only: June 1 – August 31, 2017
Practice Sessions:
– Mondays, Wednesdays and Fridays at 4:00PM
– Tuesdays and Thursdays at 5:45AM
– Saturdays at 9:00AM
Program Fee: $325, plus annual RCA Competitive ($50) and Row NS ($10) fees if not already paid through a previous program in 2017.

Fall (“C”) Only: September 1 – October 31, 2017
Practice Sessions:
– Mondays, Wednesdays and Fridays at 4:00PM
– Tuesdays and Thursdays at 5:45AM
– Saturdays at 9:00AM
Program Fee: $150, plus annual RCA Competitive ($50) and Row NS ($10) fees if not already paid through a previous program in 2017.

This program is for participants aged 14+ with at least one season of rowing experience, who wish to train to compete at local, national and international level regattas. Participants in this program train up to 6 times / week on the water, 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.


Adult Indoor Rowing – NEW!

SUMMER 2017

Practice Sessions (June 6-22):
– Tuesdays and Thursdays 12:00-1:45PM
– June 6, 8, 13, 15, 20, and 22

Program Fee:

– $75 for new participants (includes RCA Sport Rower and Row Nova Scotia annual membership fees)
– $50 for returning participants
– No charge for members enrolled in 2017 on-water programs
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 2017

Practice Sessions (April 18-May 31):
– Tuesdays and Thursdays 12:00-1:45PM
Program Fee: $100, including RCA Sport Rower and Row NS fees.
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 prefer to stay indoors until water and weather conditions are warmer
– 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.

Adult Learn to Row: Group Lessons

SPRING / SUMMER 2017

This introductory rowing program is 6×2-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. Participants should dress in light layers of clothing suitable for being on the water, and bring a change of clothes and a water bottle. 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.

Program Fee: $150, including RCA Sport and Row NS fees

Session A: May 29-June 11
Practice Sessions:
– Mondays May 29 and June 5 at 6:00PM
– Wednesdays May 31 and June 7 at 6:00PM
– Sundays June 4 and June 11 at 4:00PM

Session B: May 30-June 11
Practice Sessions:
– Tuesdays May 30 and June 6 at 6:00PM
– Thursdays June 1 and June 8 at 6:00PM
– Sundays June 4 and June 11 at 4:00PM

Session C: June 12-25
Practice Sessions:
– Mondays June 12 and June 19 at 6:00PM
– Wednesdays June 14 and June 21 at 6:00PM
– Sundays June 18 and June 25 at 4:00PM

Session D: June 13-25
Practice Sessions:
– Tuesdays June 13 and June 20 at 6:00PM
– Thursdays June 15 and June 22 at 6:00PM
– Sundays June 18 and June 25 at 4:00PM

Session E: August 14-30
Practice Sessions:
– Mondays August 14, 21, and 28 at 6:00PM
– Wednesdays August 16, 23, and 30 at 6:00PM

Session F: September 12-25
Practice Sessions:
– Tuesdays September 12, 19, and 26 at 6:00PM
– Thursdays September 14, 21, and 28 at 6:00PM

Want to build your own Learn to Row group and program? Customized dates and times are available for a minimum of four participants. Email: micmacaacrowing@gmail.com to inquire.


Adult Learn to Row: Private / Semi-Private Lessons

SPRING / SUMMER / FALL 2017

Six 1.5 hour sessionsFee:  $250Over 6 sessions, adults 19 or older will learn the basics of sculling. 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. 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 31, 2017.


Adult Novice (note: this program is offered in the summer only. Participants from Learn to Row Sessions “E” and “F” can continue rowing this fall in the Adult Recreational program).

SUMMER 2017

The Novice program is for first year adult rowers who have completed a Learn To Row program. 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 a Learn to Row program in previous years at either Mic Mac AAC or another club may also join this program.

Adult Novice Program: June 12 – August 31 (or upon completion of your 2017 Learn to Row program)

Practice Sessions:– Mondays, Wednesdays, and Fridays at 6:30PM

Program Fee: $325 (a $50 credit will be applied to the cost of this program, if the participant completed a Learn To Row program at Mic Mac AAC in 2017)


Adult Recreational

SPRING / SUMMER / FALL 2017

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, and 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 15-October 31, 2017

Practice Sessions:
– Tuesdays, Thursdays, and Fridays at 6:00PM
Program Fee: $575, including annual RCA Sport ($15) and Row NS ($10) fees. Register for this program and save $75 versus registering for each season separately ($50 off total program fees, plus inclusion of the RCA and Row NS annual fees).
Spring (“A”) Only: April 15 – May 31, 2017
Practice Sessions:– Tuesdays, Thursdays, and Fridays at 6:00PM
Program Fee: $150, plus annual RCA Sport ($15) and Row NS ($10) fees.
Summer (“B”) Only: June 1 – August 31, 2017
Practice Sessions:– Tuesdays, Thursdays, and Fridays at 6:00PM
Program Fee: $325, plus annual RCA Sport ($15) and Row NS ($10) fees if not already paid through a previous program in 2017.
Fall (“C”) Only: September 1 – October 31, 2017
Practice Sessions:– Tuesdays, Thursdays, and Fridays at 6:00PM
Program Fee: $150, plus annual RCA Sport ($15) and Row NS ($10) fees if not already paid through a previous program in 2017.

Adult (Master’s) Pre-Competitive

SPRING 2017

This program will be offered in Spring 2017 and Fall 2017. 
Recommended participants:
– Coming from an Adult Novice or Adult Recreational program
– Coming from the Fall 2016 Mic Mac AAC Adult Pre-Competitive program, and not yet ready to progress to Adult Master’s Competitive (please consult with a coach to confirm)
At least one season of rowing experience is a prerequisite for this program. Recommended for Adult athletes with little or no racing experience in rowing that would like to start racing in 2017.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 competing as a Novice athlete at local regattas in May 2017 for participants of the Spring program, and September / October 2017 for the fall program.
Adult Pre-Competitive Master’s “A” Program: April 15 – May 31
Practice Sessions:
– Mondays and Wednesdays at 6:00PM
– Fridays at 5:45AM
– Saturdays at 7:00AM
Program Fee: $150, plus annual RCA Competitive ($50) and Row NS ($10) fees. Participants are responsible for funding their attendance at regattas and a club racing uniform.

FALL 2017

Adult Pre-Competitive Master’s “C” Program: September 1 – October 31
Practice Sessions:
– Mondays and Wednesdays at 6:00PM
– Fridays at 5:45AM
– Saturdays at 7:00AM
Program Fee: $150, plus annual RCA Competitive ($50) and Row NS ($10) fees if not already paid through a previous program in 2o17. Participants are responsible for funding their attendance at regattas and a club racing uniform.

Adult (Master’s) Competitive

SPRING / SUMMER / FALL 2017

Full on-water season (“ABC”): April 15-October 31, 2017

Practice Sessions:
APRIL MAY – Mondays and Wednesdays at 6:00PM, Fridays at 5:45AM, Saturdays at 7:00AM
JUNE JULY AUGUST – Mondays, Wednesdays, Fridays at 5:45AM, Saturdays at 7:00AM
SEPTEMBER OCTOBER – Mondays and Wednesdays at 6:00PM, Fridays at 5:45AM, Saturdays at 7:00AM
Program Fee: $575, including annual RCA Competitive ($50) and Row NS ($10) fees. Register for this program and save $110 versus registering for each season separately ($50 off total program fees, plus inclusion of the RCA and Row NS annual fees).

 

Spring (“A”) Only: April 15 – May 31, 2017
Practice Sessions:
– Mondays and Wednesdays at 6:00PM, Fridays at 5:45AM, Saturdays at 7:00AM
Program Fee: $150, plus annual RCA Competitive ($50) and Row NS ($10) fees.
Summer (“B”) Only: June 1 – August 31, 2017
Practice Sessions:– Mondays, Wednesdays, Fridays at 5:45AM, Saturdays at 7:00AM
Program Fee: $325, plus annual RCA Competitive ($50) and Row NS ($10) fees if not already paid through a previous program in 2017.
Fall (“C”) Only: September 1 – October 31, 2017
Practice Sessions:– Mondays and Wednesdays at 6:00PM, Fridays at 5:45AM, Saturdays at 7:00AM
Program Fee: $150, plus annual RCA Competitive ($50) and Row NS ($10) fees if not already paid through a previous program in 2017.
This program is for adult athletes who want to train and compete as “Master’s” (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 the demanding schedule of training and competing. Participants are responsible for funding their attendance at regattas and a club racing uniform.