November Development Camp: A Success at Elk Lake

This past weekend, Rowing BC hosted a Junior Development Camp at the Elk Lake Boathouse, home of the Rowing BC NextGen Performance Center (BCNGPC).

The camp hosted 45 athletes from 12 different home clubs, supported by 8 coaches. Over the course of the weekend, the participants engaged in a rigorous schedule that included five on-water rows, two intense ergometer sessions, and multiple technical and informational seminars.

A significant highlight of the first day was spent on completing submaximal lactate step tests, administered on the C2 ergometer by the Canadian Sport Institute’s Physiology team. Athletes completed a progressive series of intervals, increasing in wattage at each step. Between intervals, the team recorded heart rate, wattage, and blood lactate samples. The test began at a steady state and concluded once the athlete reached a lactate level over 6 mmol/L. The primary objective of this testing was to generate an individualized report for each athlete and their home club coach, detailing specific wattage and heart rate parameters for their training zones. Key aerobic (2.0 mmol/L) and anaerobic (4 mmol/L) thresholds were determined, providing a vital tool for optimizing future training. CSIPacific Physiologist Laura Ishwerwood provided a general presentation explaining the test’s purpose and benefits and conducted a follow-up Zoom call a few days later to review the individualized reports with all athletes and home club coaches.

The on-water sessions were guided by mentor coaches who provided hands-on instruction while working with three coaches participating in Rowing BC’s Coach Mentorship Program. Coaches were paired with mentors for each session and assigned a different group of athletes. The camp’s technical focus was introduced by Rowing BC’s Performance Director, Terry Paul, who led a discussion on a basic technical model. Terry highlighted key themes of length and power, with a specific focus on holding the finish and following through into the recovery. Athletes were given several key drills to reinforce this technical theme throughout the weekend.

Saturday was a full day, featuring two structured on-water training sessions and the camp’s renowned field test, which included a 1000-meter piece at a rate of 24 and a 3 x 3 strokes Max Watts test on the C2 ergometer. Athletes were given the valuable opportunity to compare their results against a three-year database accumulated from previous Rowing BC camps.

This group of athletes spent the weekend rowing in new combinations across multiple boats. The camp concluded on Sunday afternoon with an engaging race, where athletes competed against each other in a staggered start format based on Gold Medal standards.

The camp offered extensive learning opportunities for a newly identified group of athletes and a team of coaches. The coaches engaged in productive meetings over the weekend, discussing crew boatings, results, and technique. Overall, the camp provided a dynamic environment for both athletes and coaches to be exposed to new ideas and share best practices.

Get involved in the next Rowing BC Development Camp, taking place in Richmond on December 14th, by applying to be involved as an athlete or coach before the November 24th deadline. Find out more HERE.