MMAAC Rowing News
November 5, 2016

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Winter Training Programs start Monday, November 14, 2016!

The email link to reserve your ergs for the first week of sessions will be circulated on Sunday, November 6 (tomorrow!). It will be sent only to those who have registered, so please do so ASAP if you intend to start winter training with the group. 

Keep reading this newsletter for more details
on the programs available... 

Winter Training registration must be completed online in advance via the Rowing Canada web registration system at:

Payment options include online at the time of registration, cheque payable to Mic Mac AAC Rowing, or cash.

Not sure what to do? Ask your coach :)

Need help with registration? Please speak with Tracy Brown, Cynthia Hoskins, or Rhonda Wilson; or email for assistance.

In order to maximize access and benefit to our members, we are trying something new this year for Winter Training!

Program Description

Programs will run Monday, November 14, 2016 - Friday, March 31, 2017.

Where will we travel this year? Last year our winter training participants had a great time accumulating meters equivalent to the distance to Dublin, Ireland. Once the distance was achieved, we celebrated with a super-fun Irish-themed party. For winter 2016-17, we will be departing from Dublin to our next destination. The request lines are open!

Erging (training on indoor rowing machines) and strength training (circuit) sessions will be offered throughout the week. Members subscribe to their preferred number of sessions per week, and sign up online in advance for the sessions that work with their schedule that week. Their schedule may vary week to week. Erging sessions will be capped at 10 participants to ensure that all attendees have their own machine. Circuit sessions can accommodate up to 20 participants. 

A rolling two-week schedule will be maintained online so participants can plan in advance and make live changes if their plans change. An email reminder will be circulated weekly advising participants that the schedule for the next 2 weeks is open for booking.

During the month of November, participants will establish personal baseline data via a Movement Screen Test and a full RADAR on the erg. The tests will be repeated at the end of the indoor training season to assess the effectiveness of the program and your training. All participants will follow the same training plan. Each practice can be scaled to match individual goals, skills, and fitness levels. Saturday morning circuit sessions may be on the water during November / December, depending on weather conditions and when the docks are taken out.

Advantages of this approach:

  1. There will always be enough ergs
  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 strength training opportunities available

These advantages add value to the program to our members, but they also add expense, resulting in the need to increase program fees. Details on the options for 2016-17 fees are outlined below.

Guidelines for participants to respect the program and their teammates:

  1. Provide at least 24 hours notice via the online sign-up system of a cancellation. No-shows, or sessions cancelled within less than 24 hours will count towards your weekly allocation of sessions.
  2. Participants opting to “drop-in” without signing up, will only permitted to train if an erg is available. Coaches will not adapt practice plans to accommodate additional participants. 
  3. Sessions will start promptly at their planned starting time. If a participant is late, their erg may be re-assigned if their happens to be a drop-in participant. Arriving late disrupts the session. It also often results in an abbreviated warm-up, which is an important part of injury prevention.  
  4. If a session is cancelled (bad weather, coach availability, etc), participants will be permitted to rebook, and the cancelled session will not count towards their weekly allocation.


Past adult winter training programs have offered evening options only. For the months of November and December, on a trial basis only, additional sessions during the morning and midday will be offered. Attendance at these sessions will be assessed at the end of December, and a decision made if they will continue into January. 

Sessions will include all age groups (Junior / U23 / Senior / Master’s). Additional sessions will be offered exclusively for Junior / U23 / Senior Competitive athletes, with timing to be confirmed directly with participants of those programs.

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.

Adult Master’s Program Fees

The following table outlines the options for session subscriptions (1-6 sessions per week). The cost/session value is provided for information only. Only full season programs will be available.

Junior / U23 / Senior Program Fees

Provincial Team athletes follow the training frequency outlined below. In order for us to support our athletes who are working towards making this this team, we need to offer a comparable program. 

The Junior / U23 / Senior Competitive fee will be $500 for the 5-month season, plus a commitment to volunteer as a Coaching Assistant for 2 full sessions (6 x 2 hour practices / session) of Adult Learn to Row in the Spring of 2017. Participants will submit a post-dated cheque for $250 to cover this commitment. The cheque will be returned following the Learn to Row sessions in June 2017 if the commitment is met, or cashed if the participant is unable to assist.


Programs have been created in the RCA database for each option enabling online payment. Participants opting for 1, 2, or 3 sessions per week must pay the full amount up front. Participants opting for more than 3 sessions per week, and Junior / U23 / Senior Competitive can choose to pay half up front, and provide a post-dated cheque for the balance, dated January 15, 2017. 

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MicMac Rowing · 192 Prince Albert Road · Dartmouth, Ns B2Y 3Z5 · Canada

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