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U15 Strength and Fitness Winter Training

Winter training is a key component of becoming a canoe/kayak athlete. The goals are to improve strength, fitness, technique, and efficient training habits that will set athletes up for future success and to work with the coaches to meet their personal goals. 

Strength sessions are held at the RCC gym; swimming and pool paddling sessions are held at Carleton University pool, and running & skiing sessions will be held at Mooney's Bay. The cost of these facility rentals is included in the program fee, but athletes are responsible for their own equipment. If you choose not to purchase skis, a running program will be provided.

The age groups are based on the age group of the athlete in 2019 

U12 & U11 Winter Training 2018-2019
Monday - OFF; Tuesday - Gym @ RCC 6 pm- 7 pm; Wednesday - OFF ; Thursday - Track Run @ Carleton University Track 5:30 pm- 6:30 pm; Friday - OFF; Saturday - Run or Cross Country Ski @ Mooney's Bay (meet @ RCC) 10 am- 12 pm; Sunday - OFF 


U14 & U13 Winter Training 2018-2019
Monday - Gym @ RCC 6 pm- 8 pm; Tuesday - Run @ CU Track OR Ski @ Mooney's Bay (meet @ RCC) 5:30 pm- 7 pm; Wednesday - (Starting December 5) Swim @ Carleton Pool 7:15 pm- 8:45 pm (first 15 min is injury prevention/prehab on deck; swim includes canoe pool paddling); Thursday - Gym and/or erg @ RCC 6 pm- 8 pm; Friday - OFF; Saturday - Run or Cross Country Ski @ Mooney's Bay (meet @ RCC) 10 am- 12 pm; Sunday - Swim @ Carleton Pool 7:30 pm- 9 pm


U16 & U15 Winter Training 2018-2019 
Canoers will have a key technical session for approximately 25 minutes during the swim sessions, and on the erg throughout Saturday weights. Kayakers will have their key technical session on Saturdays for 30 minutes after weights, and either Tuesday or Thursday after weights (as scheduled by their coach).

Monday - Run or Cross Country Ski @ Mooney's Bay (meet @ RCC) 4 pm- 6 pm; Tuesday - Weights @ RCC 4 pm- 6 pm; potential for Erg 6 pm- 6:30 pm; Wednesday - Swim @ Carleton Pool 7:15 pm- 8:45 pm (first 15 min is injury prevention/prehab on deck; swim includes canoe pool paddling); Thursday - Weights @ RCC 4 pm- 6 pm; potential for Erg 6 pm- 6:30 pm; Friday - Run or Cross Country Ski @ Mooney's Bay (meet @ RCC) 4 pm- 6 pm; Yoga 6 pm- 6:30 pm; Saturday - Weights & Erg @ RCC 8 am- 10:30 am; Sunday - Swim @ Carleton Pool 7:30 pm- 9 pm