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Winter Training

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2016/2017 Winter Training Programs

The 2016/2017 RCC Winter Training Program Includes:

  • Coached sessions for U11, U12, U13, U14, U15, U16, U17, U19, U23 and Adults.
  • Swimming sessions at the Carleton University Pool (due to increased numbers, swim sessions are reserved for development and high performance  programs)
  • Indoor running sessions at the Carleton University Track.
  • Group training - weight training, circuit training, paddle machines, skiing, running.

NOTE! Winter Registration age category is based on the 2017 season. Please register for the appropriate age category as of January 1, 2017.

* All members must register for winter training. All winter programs begin the week of Nov. 1, 2015, and run until April 30, 2016 (athletes resume on-water paddling). 


Development & High Performance:

U11 (2006): Saturday 10 am to 12 pm gym or field, Sunday 7:30-9 PM swim at CU Pool.

U12 (2005): Saturday 10 am to 12 pm gym or field, Sunday 7:30-9 PM swim at CU Pool.

U13 (2004): Tuesday - Gym and/or erg @ RCC 6 pm- 8 pm, Wednesday - Swim @ Carleton Pool 7:15 pm- 8:45 pm, Thursday - Gym and/or erg @ RCC 6 pm- 8 pm, Saturday - Run or Cross Country Ski @ Mooney's Bay 10 am- 12 pm, Sunday - Swim @ Carleton Pool 7:30 pm- 9 pm

U14 (2003): Tuesday - Gym and/or erg @ RCC 6 pm- 8 pm, Wednesday - Swim @ Carleton Pool 7:15 pm- 8:45 pm, Thursday - Gym and/or erg @ RCC 6 pm- 8 pm, Saturday - Run or Cross Country Ski @ Mooney's Bay 10 am- 12 pm, Sunday - Swim @ Carleton Pool 7:30 pm- 9 pm

U15 (2002): Tuesday - Weights @ RCC 4 pm- 6 pm, Wednesday - Swim @ Carleton Pool 7:15 pm - 8:45 pm, Thursday - Weights @ RCC 4 pm- 6 pm, Friday - Run or Cross Country Ski @ Mooney's Bay (meet @ RCC) 4 pm- 6 pm, Saturday - Weights @ RCC 8 am- 10:30 am (Kayakers erg last 30 min, Canoers run last 30 min), Sunday - Swim @ Carleton Pool 7:30 pm- 9 pm

U16 (2001)Monday - Run @ RCC 4 pm - 6 pm, Tuesday - Weights @ RCC 4 pm - 6 pm, Erg 6 pm - 6:30 pm, Wednesday - Swim @ Carleton Pool 7:15 pm- 8:45 pm, Thursday - Weights @ RCC 4 pm - 6 pm, Erg 6 pm - 6:30 pm, Friday - Run or Cross Country Ski @ Mooney's Bay (meet @ RCC) 4 pm- 6 pm, Saturday - Weights @ RCC 8 am- 10:30 am, Sunday - Swim @ Carleton Pool 7:30 pm- 9 pm

U17 (2000)Monday - Weights @ RCC 4 pm - 6 pm, Erg 6 pm - 6:30 pm, Tuesday - Track Run @ CU 4 pm - 6 pm, Wednesday - Weights @ RCC 4 pm - 6 pm, Erg 6 pm - 6:30 pm, Thursday - Swim @ Carleton Pool 9:10 pm - 10:10 pm, Friday - Weights @ RCC 4 pm - 6 pm, Yoga 6 pm - 6:30 pm, Saturday - Run @ RCC 8 am- 10 am, Sunday - Swim @ Carleton Pool 7:30 pm- 9 pm

U19 / Senior (1999-1994)2 x ERG Sessions, 3-4 x WEIGHTS Sessions, 2 x RUN sessions, 1 x YOGA Session Every Week.

Adult/Masters: Click Here to Register

Adult Erg 1 day a week - ERG: Friday 6 - 7:30 PM

Adult ERG ONLY AM – ERG: Wednesday 6 - 7:30 AM and Saturday 10 - 11:30 AM

Adult ERG ONLY PM – ERG: Wednesday ERG 6:30 - 8 PM and Sunday 4 - 5:30 PM

Adult WEIGHTS ONLY AM – Weights: Tuesday 6 - 7:30 AM and Thursday 6 - 7:30 AM

Adult Winter Training Combo (AM ERG) – Tuesday Weights 6 - 7:30 AM, Thursday Weights 6 - 7:30 AM, Wednesday ERG 6 - 7:30 AM and Saturday ERG 10 - 11:30 AM

Adult Winter Training Combo (PM ERG) – Tuesday Weights 6 - 7:30 AM, Thursday Weights 6 - 7:30 AM, Wednesday ERG 6:30 - 8 PM and Sunday ERG 4 - 5:30 PM

OPEN GYM - Monday & Wednesday 8 - 9:30 PM, Sunday 10 am - 12 pm

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