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Note: This section of the website was most active from March – June 2020 when in-person rowing across BC was cancelled in response to the COVID-19 pandemic. It is being archived here to enable continued access to its many great resources. For information on the careful restart to rowing that began in June 2020, click HERE.

 

*Special Offer* One on One with Rowing BC's Provincial Coach

This is your chance to connect with Rowing BC’s Provincial Coach for private video analysis of a pre-recorded erg or on-water session, live coaching feedback while you erg at home, and/or general technical or seasonal training discussion.

All sessions will be conducted over Zoom and will last between 30-45 mins.

Email rob.richards@rowingbc.ca to set up your session!

At-home workout ideas

PLEASE ENSURE THAT IF YOU WORK OUT AT HOME YOU DO SO IN A SAFE SPACE WITH EASY ACCESS TO HELP IN THE INSTANCE THAT YOU RUN INTO MEDICAL OR OTHER ISSUES.

Three times a week we’re sharing at-home workout ideas on our Facebook and Twitter. Check out the lists below for workouts we’ve highlighted using your own erg, or using what’s around your house.

This list will keep building every T, Th and Sa as we share new ideas on social media.

Workout with your erg

  • dynamic, real-time coaching
  • workouts programmed to meet your goals by world-class coaches and athletes
  • teaching, not just tracking
  • free trial available
  • find out more HERE
  • Vancouver’s own Indoor Rowing Studio
  • download the app, then connect to your Concept 2 PM5 monitor
  • row an archived class or join in live
  • track your meters and progress, and compare against others
  • find out more here
  • daily workouts sent right to your inbox
  • ability to record results and compare in an online community (if desired)
  • find out more here
  • Participate by completing in either the full option – full marathon (42195 m) or full century (100000m) in one workout – or the half option – a half marathon (21097 m) or half century (50000 m) in one workout
  • Participants who meet the challenge can enjoy:
      • Name inclusion on the Marathon and Century Challenge Honor Boards.
      • A specially designed downloadable certificate.
      • ability to request a completion pin through the online logbook
  • Choose your level of exercise and the pace you want, then erg along as if you were on board the coastal shell you’re watching
  • Row along in rough conditions or interesting places for something different
  • Option to go on a peaceful row to relax your mind, body and soul
  • Regular $5 monthly membership, but the first month is free!
  • Find out more HERE
  • workouts led by Nanaimo Rowing Club’s Head Coach, Craig – a friendly BC face!
  • workouts posted on YouTube to be accessed at any time
  • check them out here

Workout with what’s around your house

  • access to free online yoga therapy videos including topics such as Finding Centre, Yoga Therapy for Hips, Foot Yoga Therapy and more
  • locally created and filmed in Victoria
  • comes well recommended from Masters rowers at the Gorge Rowing Club!
  • find out more HERE
  • If life’s a little too full but you want to squeeze a short fitness workout in, give these a try.
  • 20 min workouts with a specific area of focus
  • find out more on the FitBit blog here
  • on our list of ideas because they are one of our partners for camps, workshops and regattas in Burnaby
  • Workout videos created by their team of coaches
  • Available anytime, and requiring little to no equipment
  • New series being added all the time!
  • View the full offerings here
  • on our list of ideas because they are one of Rowing BC’s own member organizations
  • Live stream Calisthenics, Strength & Conditioning, and General Fitness classes offered over Zoom
  • Classes offered at no cost M-F 7:30 AM, 1 PM and 7 PM
  • View the full class schedule and sign up here
  • Follow the Lillooet Rowing Instagram (@lillooetrowing) or Facebook page (@LillooetRowingClub) to see the challenges posted daily for 21 days in April
  • Join in by taking a short video (5-10 seconds) of yourself completing the challenge and post the video to your Instagram/Facebook story. Make sure to tag Lillooet Rowing and use the hashtag #ActiveLillooet.
  • Alternatively, comment on the post to let us know how you liked the workout and we will also enter you in the draw!
  • Every time you complete the daily activity and tag the rowing club, you will be entered into a draw to win some awesome prizes.
  • Mobility workouts/exercises shared every Monday through Instagram
  • Weekly workouts posted on Wednesdays through Facebook that are perfect for doing at home – including adjustments for varying levels of ability
  • Find out more HERE
  • Join in every Monday at 10 AM for a workout led live on IGTV by a National Team coach or athlete
  • Find out more HERE
  • on our list because we’re proud to have UBC Rowing as one of our member organizations
  • take part in a wide variety of daily live-streamed workouts or make use of archived at-home workout videos created by the UBC Recreation staff
  • access the full “Get Active At Home” series here
  • on our list because we’re proud to have UVIC Rowing as one of our member organizations
  • quick, home-friendly workouts provided live on Instagram from CARSA Instructor Anna Weston every Tuesday and Thursday
  • check them out on Instagram to learn more
  • on our list of ideas because they started in BC and currently have a President who has also been involved in rowing!
  • live stream sessions to engage with an online community and archived sessions to pick and choose by focus
  • available for free for a limited time
  • Find out more here

Do you have a favourite workout available online that other rowers could join? Let us know so we can share it with the rest of the community. Send your ideas to memberservices@rowingbc.ca.

Interactive Webinars

Each Wednesday at 2 PM, we’re hosting a Rowing BC interactive webinar on topics chosen by and for you! In addition, some of our partners in sport have made their libraries of past webinars and speaker series available during this time.

Rowing BC Webinar Wednesday Topics

How to Strengthen Your Club Culture (Even when your club is closed!)

A strong club culture leads to engaged members, positive energy, responsibility, successful events, high volunteerism, and an ethos of trust and support. Building a strong culture demands reflection, planning, collaboration, communication, and practice – just like rowing!

During this interactive workshop you will:

  • Understand how culture works
  • Clarify your club purpose, goals and values
  • Align club principles with practice
  • Use communication to build culture

Presented by Dr. Jennifer Walinga

Missed this session when it was live? You can watch the recorded version here.

Adapting Your Seasonal Planning During COVID-19

The second in Rowing BC’s weekly Interactive Webinars will address planning for member organizations during this difficult time.

Ideas will be shared by the facilitators, and participants are encouraged to contribute questions and solutions they may have.

Topics covered will include:

  • Foundations of seasonal planning
  • What is your season during COVID-19?
  • How to adapt training
  • Training guidelines during COVID-19

Facilitated by:

  • Rob Richards – Rowing BC Provincial Coach
  • Martin Coach – Rowing BC Coaching Coordinator and Para Coach

Missed attending this session live?

Building a culture of “winning with benefits”, not “winning at all costs”

Too often, winning can become the only focus in sport at the expense of other important goals and values. It is also easy to believe that we have to resort to a ‘win at all costs’ mentality in order to achieve gold medals. However, winning and more is possible, and more probable, without resorting to harmful practices in sport.

During this interactive workshop you will:

  • Explore the theory of motivation and performance
  • Examine successful models of ‘winning with benefits’
  • Discuss the cultural factors contributing to the ‘win at all costs’ mentality
  • Integrate the winning with benefits mentality into your club culture

Presented by Dr. Jennifer Walinga

Did you miss this webinar? Watch the recorded version HERE.

How to reframe the athlete mindset during COVID-19

Presented by Geoff Hackett, MHK, CSPA

There have been many challenges and changes in competition plans due to COVID-19. Team training has stopped, many events have been postponed or cancelled, and goals for the current season have been left unfulfilled, leaving athletes in an uncomfortable position that is filled with uncertainty. In this situation, there are many things outside the control of the athlete, which can lead to athletes feeling low in motivation, anxiety and worry, and a lack of confidence among other negative emotions. This workshop will provide athletes with some tangible mental skills to use during the COVID-19 pandemic to reframe their situation, manage stress, and refocus their efforts to controllable factors in this uncertain time.

Missed this session? Below are the resources that were used.

Building a culture of “thriving”, not just surviving

Running and sustaining a club can be exhausting and unrelenting. The same, aging group of volunteers raise their hands for an increasing number of tasks. The work is complex, and the maintenance never ends. Rowing as a sport can also be exhausting, relentless and unforgiving. Injury and/or burnout are common outcomes. For club leaders, coaches, and rowers alike, it is important to learn how to ‘thrive’ not just ‘survive’ in rowing, your club, and life.

During this interactive workshop you will:

  • Learn the theories and principles of thriving and resilience
  • Design and build concrete processes, practices, and mechanisms to support thriving in your club
  • Apply the concept of ‘active recovery’ to all aspects of your club activities

Presented by Dr. Jennifer Walinga

Missed this session? Access the recorded version HERE.

PowerPoint presentation available HERE.

Are you even functional? What is functional training?

This session will briefly discuss the anatomical and physiological concepts behind functional training so you know why its important and what it means to train functionally. Following this discussion participants will be taught to assess their own function via a few eye-opening tests. This will incorporate some mobility/stability testing.

Presented by Brian Justin

Brian is a Kinesiology Instructor at the University of the Fraser Valley. Brian’s areas of concentration are exercise physiology, strength and conditioning, injury management, and exercise testing and prescription. Brian’s clientele has ranged from post-rehabilitation to recreational and varsity athletes and everything in between where he provides movement analysis, physiological assessment, somatic movement lessons, strength and conditioning, stress management, and holistic lifestyle coaching services.  His areas of specialty are in low back pain exercise prescription, combatant sport conditioning, orthopedic post-rehabilitation, and functional training of the elderly. Brian has also presented at many conferences on topics such as stability ball training, core conditioning, health issues and exercise, and functional training concepts.
PowerPoint presentation available HERE.

Functional Training for Masters Athletes (Part 2)

Join Brian as he revisits the 5 assessments from Part 1 and then advances to the corrective strategies to help improve mobility and stability in the relevant region assessed. You will need a foam roller or myofascial stick, yoga mat, and maybe a stretch strap or similar to get the most out of this session. Come on out and join us in the comfort of your home for this interactive session.
Presented by Brian Justin
Brian is a Kinesiology Instructor at the University of the Fraser Valley. Brian’s areas of concentration are exercise physiology, strength and conditioning, injury management, and exercise testing and prescription. Brian’s clientele has ranged from post-rehabilitation to recreational and varsity athletes and everything in between where he provides movement analysis, physiological assessment, somatic movement lessons, strength and conditioning, stress management, and holistic lifestyle coaching services.  His areas of specialty are in low back pain exercise prescription, combatant sport conditioning, orthopedic post-rehabilitation, and functional training of the elderly. Brian has also presented at many conferences on topics such as stability ball training, core conditioning, health issues and exercise, and functional training concepts.
Powerpoint presentation available HERE

National & Provincial Requirements for Return to Rowing

Join Rowing BC as we explain and provide support in reaching the National & Provincial requirements for a safe return to rowing. This webinar replaces the regular weekly updates call that is usually hosted on Mondays.

Note: This call will take place on Wednesday at 4 PM

Click HERE to join the Zoom call.

Additional Webinars and Speaker Series

  • Gain the tools, knowledge and skills you need to reach the next level of your sport performance.
  • Access information and know-how from world leading sport performance professionals and athletes who have reached the highest levels of sport.
  • Earn Sport Education Certificates sanctioned by CSI Pacific across a variety of high performance sport disciplines.
  • Free and available to everyone, including the general public!
  • Find out more here.
  • Tune in for stories and interviews with Canadian National Team athletes
  • Available everyday at 2 PM EST (11 AM PST)
  • Find out more here
  • opportunity to talk with renowned coaches and staff in the high performance rowing community
  • organized by Martin McElroy
  • Find out more here
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