1. 2011 – 2012 Winter Training

2. Today’s Topics Dry-Land Training Goals Fall/Winter Training Schedules Christmas Camp

3. Dry-Land Training Goals Our Winter Training determines our summer racing success…and our summer training determines our 2012 university season success UART 2012 Team Goals: –3 rd overall at Western Champs, while putting double digit points on the board –Full Team for CUs (Full team comprising of 12 men and 12 women, all achieving 88% of GMS in their priority event)

4. Dry-Land Training Goals Benchmark “regattas” to help motivate us, and let us know if our training is on the right track: Elk Open: 1 st Weekend in March ARA Indoor Regatta: 2 nd or 3 rd weekend in March ARA Open Regatta: Last weekend of June BC Champs: Beginning of July Royal Canadian Henley: 1 st week of August

5. Dry-Land Training Goals Develop an overall fitness base Lactate Testing: Determine personal intensity levels for all “cardio” activities –Low Intensity Aerobic Activity is the “Meat and Potatoes” of a solid rowing training program Strength Training: Proper movement patterns, increase muscle mass and strength, increase metabolism, increase speed –Periodized program working through several phases throughout the winter

6. Dry-Land Training Goals Stay engaged! No “loner” training Groups are motivating Groups keep you honest Groups are encouraging You’ll see better results for your efforts

7. Fall/Winter Training Schedules This week: Transition Week & erg technique -Tuesday:6am – 7:30am OR 5:30pm – 7:00pm -Wednesday: 6am – 7:30am OR 5:30pm – 7:00pm -Thursday:6am – 7:30am OR 5:30pm – 7pm

8. Fall/Winter Training Schedules Next Week: Testing Week –Lactate Testing: Tuesday through Saturday…sign up for a time slot (afternoons, at ERC) –Movement Screen Testing: Tuesday through Friday…sign up for a time slot (mornings on Campus) –“Talent ID” Testing: Tuesday through Friday…sign up for a time slot (mornings on Campus)

9. Fall/Winter Training Schedule From Monday, November 14 th to Wednesday, December 7th **Limit of 10 athletes for each erg time slot, no limit for strength time slot** Monday:OFF Tuesday:AM: 6am – 7:30am: Strength OR 7:35am – 9:05am PM: 4pm – 5:30pm: Erg OR 5:35pm – 7:05pm

10. Fall/Winter Training Schedule Wednesday: AM:6am – 7:30am: Erg OR 7:35am – 9:05am PM:4pm – 5:30pm: Erg OR 5:35pm – 7:05pm Thursday: AM:6am – 7:30am: Strength OR 7:35am – 9am PM:4:00pm – 5:30pm OR 5:35pm – 7:05pm

11. Fall/Winter Training Schedule Friday:AM: 6am – 7:30am: Erg OR 7:35am – 9:05am PM: OFF/Active recovery/ Make- Up (however, there will be periodic, pre- scheduled erg tests) Saturday:AM: 8am – 9:30am: Tank at ERC (maximum of 16 athletes) OR AM: 9:35am – 11am (same) Sunday:AM: 8am – 11am: Team activity -Ultimate Frisbee, swimming, “triathlons”, Nordic skiing, mini-erg competitions, etc… **The team will be subdivided into smaller teams, with points awarded for attendance, and “wins”…the team with the most amount of points at the end of the winter training season will win an award : )

12. Winter Fees Lactate testing, equipment rental (Nordic Skiing, potential Spin Classes, and the Climbing Wall) are all additional costs UART executive is voting on the final costs They will be a minimum of $75 and a maximum of $200 $25 is due no later than Monday, November 7 th in order to cover the costs of the first Lactate Test (highly encouraged)

13. How Often Do I Need to Come? The more practices you attend => the more improvement you’ll experience => the more encouraged and motivated you’ll be Current Novice who is undecided about commitment for next year: Min. of 3 practices Current Novice who is committed to being “on the team” for fall 2012: Min. of 5 practices Current Novice who is committed to being “on the varsity” team for fall 2012: All 9 practices Current Varsity: All 9 practices »4 weekday mornings »3 weekday evenings »Saturday and Sunday

14. Christmas Camp Sunday, Jan 1 st – Saturday, Jan 7th Total Cost (based on minimum of 12 athletes and 2 coaches) is estimated to be $1375* Cost Includes: –Return Flight from Edmonton to Oakland, CA –Hotel (including breakfast) –Camp T-Shirt –Ground Transportation –Equipment Rental –Sunday, Jan 1 st : Team Dinner –Travel (not Health) insurances, and taxes *costs are based on current flight costs, airport taxes, exchange rates, etc…which are beyond UART’s control

15. Christmas Camp Non-refundable deposits are required in order to book hotel rooms and flights $500 deposit is DUE no later than Friday, November 11 th Remainder payment schedule: $500 due Friday, December 9 th $375 due December 22 nd

16. Christmas Camp Basic Itinerary: –Sunday: Arrive in Oakland, Team Dinner –Monday: Training –Tuesday: Training –Wednesday: Training in the morning, afternoon and evening free –Thursday: Training –Friday: Training –Saturday: Leave for Edmonton

17. Questions?