The Inlet Rowing Club has successfully run a junior development program for more than a decade. The club provides an enjoyable environment and the support needed to maximise young club members' potential. The program helps aspiring junior rowers develop their skills in the sport and aims to complement school rowing programs/other sports. By design, our program creates a clear pathway for junior athletes into the club system and elite-level rowing. High-performing athletes aged 13-18 (younger if 5’ tall) are invited to express an interest in our program which is expanding for 2017 – with up to 8 spaces being created under a newly hired Junior coach.
We will have at least two groups running simultaneously to cater for the different individual skill levels and goals including the less intense technical skill-focused training as well as being a stepping stone to high-performance training. The program has produced a number of Row-to-Podium qualifying representatives and competing in various regatta in Canada and Washington State, US. And we’re pleased to have a Tokyo 2020 National Team Olympic medal hopeful training out of Inlet from April 2017.
Will I benefit from the program?
Are you looking to:
• Try a new sport?
• Challenge yourself, push your limits and compete at the higher levels of the sport?
• Improve your technical rowing?
• Be better prepared for rowing and ergometer trials?
• Maintain your fitness over the off-season?
• Row in all classes of boats?
If you answered yes to any (or all) of the above then you will definitely benefit from the program. What you put into the program is what you will get out of it. Some girls and boys may wish to compete in the junior category events at Provincial or National Championship level for which a special program will be organised.
Many graduates of the program in recent years have rowed in their school/university first VIIIs, and have continued their rowing into the club successful youth/Masters teams.
What we offer:
We aim to provide:
• A minimum of 3 water sessions per week
• Provide a fun, inclusive, challenging and safe environment
• Cater to individual athlete skill level and experience
• Complement any school based rowing program as well as providing a program for athletes from non-rowing schools/other sporting backgrounds
• Provide opportunities for athletes to compete in relevant and suitable club, province and national regattas/events
• Identify other activities and opportunities that will enhance a rowers overall performance e.g. bodyweight/cross-fit training, exercise physiologists, use of technology re stoke/technique analysis and talks by World and Olympic champion rowers/highly certified technical coaches.
How much will it cost?
An annual competitive membership of $745.00 includes the following:
• Use of all indoor and outdoor equipment
• All coaching related fees for the year (every session is coached, on-water sessions include accompanying coach/safety boat)
• Bodyweight/cross-fit circuit/strength training
• Preparation to compete in typically 6 regattas per year
• Uniform (for regatta competitors)
• Access to Old Mill Boathouse Facilities (showers etc.)
• Rowing Canada and Rowing BC registration/insurance fees of $50 and $20 respectively is added to the relevant club fee at the time you register for the program.
• Membership of the Old Mill Boathouse Society is also required at a cost of $20 per year.
How do I express an interest?
If you are interested in joining the Youth Development Program please express an interest by emailing the President at firstname.lastname@example.org. In addition to your contact details, it would be helpful to provide details of your sporting history, any rowing history/Erg scores you may have and an overview of your goals.
More and more rowing inspired workouts are appearing across the country. It’s a staple in Cross-fit and has become mainstream in many fitness programs and fundamental to many sporting disciplines to augment athlete training and development. There are a number of reasons why this is so. If you haven’t tried indoor rowing yet, now is the perfect time as its rising popularity means the availability of rowing machines (called Ergometers or Ergs for short) in recreation centers and fitness clubs has never been greater.
We have a number of Ergs at Inlet Rowing Club (Port Moody) and we’d be more than happy to show you the correct technique and let you experience it! We, of course, also have the added bonus of real boats (called ‘shells’) so you could experience rowing on-water also.
The high intensity, low impact workout uses all major muscle groups while giving you a tremendous calorific burn.
There are an infinite amount of tried and testing workouts that focus on endurance, power, strength building, cardiovascular fitness etc. So mixing things up is not an issue. There are even a number of free apps for smartphones that monitor various things (speed, strokes, power, distance etc.) and visually depict your ‘boat’ either against a pace boat or other people that want to join your workout. This certainly provides motivation and frankly, is fun.
Rowing has some unique and quite astonishing health benefits. In addition to the various attributes that come along with rowing (discipline, technique, leadership and teamwork etc.) I wanted to share some key reasons to row from a health benefit perspective:
Strength, Cardio and Flexibility
With rowing, not only are you improving your strength and cardiovascular fitness, but your body goes through a full range of motion (with no impact!). For those that sit at a desk 9-5, rowing is the perfect movement to improve posture as you maintain a straight back, long, tall neck, engage your core and work muscles, (upper/lower back, glutes and hamstrings) that oppose those used when sitting.
Full Body Exercise
Rowing is approximately 60% legs, 25% core and 15% arms. This makes your workout time efficient and effective as you strengthen your whole body in the correct proportion to muscle group size/function while getting a tremendous calorific burn - typically between 300 –to 500 calories in a 30 minute workout. While rowing really will strengthen and tone all muscle groups, I’d emphasis the core from a perspective of on-water rowing. The core is a key element to balancing those rather thin ‘jet plane’ aerodynamic racing ‘shells’. My first few sessions on water, the core felt it the most! You want the ultimate core strength, come and row!!
Stronger For Life
The challenge/goal for many of us is not only to get fit, but stay fit and healthy - for life. Rowing offers tremendous and sustainable health benefits from a high intensity push while keeping impact very low on the joints. You control the intensity of the workout by pushing more or less with the legs so rowing can be fully tailored to you. The national rowing association, Rowing Canada Aviron, advocate various pathways of rowing, you will see from the illustration below that there is a focus on long term athletic development and rowing/being active for life.
Be Inspired by Progress
Rowing is a great way measure self-improvement. Common rowing distances used in HIIT (High Intensity Interval Training) include 250m, 500m, 1,000m and 2,000m which drives a unique mix of aerobic and anaerobic activity. After a few weeks of practice and getting your down, not only will you see your time on these distances consistently improve but you’ll actually feel stronger and in control of your breathing such that you can step up the intensity as desired.
In two senses of the word. Firstly, due to the strengthening of all fundamental muscle groups including your core, rowing is known to aid better balance and correct body mechanics. There is also a sense of personal balance that comes from rowing, whether it’s with a rowing machine or shell on a lake or river, there is a sense of calm and balance to decrease stress and improve mood. The rowing cadre is generally an amenable group!
Rowers have big hearts. Yes, we’re a nice group, but we literally have bigger hearts than others and the resting heartrate is considerably lower than average and better than any other sporting activity which fuels a long and healthy life. The unique blend of aerobic activity and pushing the anaerobic threshold over race distances (1,000m and 2,000m or approx. 3+minutes to 6+ minutes) is different than any other activity. Sprinters and other sports that get into the anaerobic zone do so for typically for less than 40 seconds. More endurance (aerobic) activities such as long distance running or cycling don’t typically push into the anaerobic zone. Rowing, whilst aerobic in spades, pushes anaerobic activity for longer than any other sport on the planet. The aerobic and anaerobic mix physically makes the heart bigger and stronger to push blood around your system to feed the demands for oxygen to the muscle groups. I think you might find that useful!
Al Morrow, National Rowing Coach, Canada
When Canada’s best rowers can’t train on water, a rowing machine helps them maintain fitness and refine technique. Here are 3 tips from the National Team to take to the gym to maximize the impact of your workout.
1 Set the machine up for you
Adjust the shoe plate height so your knees are at chest level in the forward (catch) position. Training with the bar in the 3-5 range is recommended. For machines that show you the drag factor (resistance as if in water rowing) for women and juniors, this should be around 110, for men, 120.
2 Ease into training
It is better to take a gradual approach to let your body adapt to the rowing motion. So go easy for the first few weeks and focus on posture and technique or form:
Good and effective rowing is about correct sequencing of the body parts. On the power phase (drive) push with the legs first and simply hold on to the handle. Then use the back and finally bend the arms and use the shoulder girdle. The head should be level throughout the whole stroke. Keep back and neck tall.
There are some videos here to help:
Dear Members, Coaches and Friends,
Following the AGM in November 2016, during which I observed some adept maneuvering resulting in me being asked to take the helm as President, I remember asking myself, “what have I signed up to?” Mainly because several attendees post AGM asked me “do you know what you’ve signed up to”!
After a couple of months of listening to members, the executive (past and present) and key stakeholders from the City, Old Mill Boathouse, Rowing BC, Rowing Canada, Dragon Boat Club etc. I can say with much surety, that I’m thrilled to assume the position and serve you all.
I’d like to acknowledge and thank Emily Seto and Wendy Chan whom agreed to continue in their roles as Secretary and Treasurer respectively. And I’d ask that you join me in welcoming Kyrsten Jensen and Sheila van As in their roles of Director and Vice President respectively. The team is already driving a challenging agenda – some highlights of which are shared below.
I’ve participated in various sports over the years, typically to a high level (apologies in advance, I’m a little driven), and each has their own unique culture. Rowing is no different. And what a culture. The cadre of people I’ve met have been nothing but passionate, helpful, gracious, accommodating and unassuming. As a newcomer to rowing, I’d like to thank the many members and friends of Inlet Rowing Club for their patience while I get up to speed with the essentials, both on and off water. Thank you. Whilst I’ve learned a lot in a short time frame, much more to learn, see and do. But that’s the fun part!
With that sentiment in mind, I wanted to share the priorities, key themes and some highlights of our outline plans for 2017 into 2018.
Establishing a longer-term vision and roadmap for the Club is a key priority for the Executive. I’m pleased to attach an outline of our 2017-2018 Strategic Plan. Your input is desirable. The paint is not dry.
There are three strategic imperatives we have committed to drive throughout 2017. Experience [rowing], Grow [programs/membership] and Sustain [the club for years to come].
Goal 1 – Experience - Highlights
We’ll be hosting an RCA/Rowing BC sanctioned Row-to-Podium Athlete Testing day on Sunday 26 February 2017. See the landing page of the website for more details and do spread the word. We’re revamping our Learn-to-Row offerings, with LTR 1 focused on sweep rowing and LTR 2 sculling. We’re planning to host a skills day or regatta and reach out to various elements of the community to Try Rowing – look out for our half page add in the Happening Guide, Spring 2017 edition – poster variants attached.
Goal 2 – Grow - Highlights
We’re applying for considerably larger grants this year (we already have one!) which are primarily focused on developing a cadre of quality coaches, augmenting the fleet and equipment as needed and offering a significantly increased number of Learn-to-Row, Masters and Junior programs. We expect the Recreational program to grow as a result of increased LTR offerings.
Goal 3 – Sustain - Highlights
We’ve already adopted a Lean-Agile approach to our governance and management practices whereby short iterations of a plan-do-check performance cycle enables us with fast feedback/results. With this validated learning, we can adjust as required to respond to any desire or need to change. We’re getting a bit technical also. We’re leveraging a number of applications to harmonize, consolidate, rationalize, streamline and standardize our operating model so that it is both repeatable and sustainable going forward.
A key element of this governance and management approach is transparency and visibility with key members and stakeholders. To that end, we’ll be socializing a Kanban board with all members which will provide visibility of what will happen, when, in addition to how the prioritized initiatives and activities in-progress are doing. Please see the attached example/explanation of this visual management approach. An actual, populated version will be published this month. Again, feedback is essential. I would ask that, as members/key stakeholders of the club, a key accountability on you is to ask questions in the event you don’t understand or agree with what is happening in your club by way of initiatives and tasks on the Kanban Board. We can adjust quickly where adjustment is desired. But the main objective here is to ensure you are informed and understand what is happening, when and why at your club.
In closing, we’re committing to a monthly update to clarify what’s planned for the following month, things achieved year to date, highlights, and recognition from the previous month and more.
We’re busy in the so called off-season, laying the foundations to be successful in 2017 and beyond.
On behalf of the Executive Team, we look forward to meeting soon at the Boathouse or preferably on water.
Darren Radford | President
Inlet Rowing Club
11 January 2017
In conjunction with Rowing BC and Rowing Canada Aviron ‘Row-to-Podium’ program, aimed at identifying the next Olympic talent, Inlet Rowing Club is hosting an Assessment Day to be held at The Old Mill Boathouse, Rocky Point, Port Moody on Sunday, 26 February 2017 between 10am-2 pm.
In addition to a challenging and fun event, those interested in attending may wish to use this in preparation for the RBC Training Ground event in March 2017 at the Richmond Oval.
Tell me more
We’re hosting a FREE, one-day athlete identification camp designed to test athletes' capacity for sport performance at its highest level. Each athlete goes through a set of basic physiological tests to assess power, speed, strength and endurance to find out how they measure up to National Team standards. For something a little less intense, simply join our open day to observe the assessments, have a tour of the club and try rowing – all are welcome.
Athlete Eligibility (Testing)
In order to participate in the assessment, athletes must be:
•Canadian and between 14-25 years of age (born between 1993 – and 2004).
•Competing or have competed in any sport at a minimum of high school, club, regional, and/or college/university.
•Fit, powerful, and strong.
•Mentally tough, competitive, and highly motivated.
•Ready to accept the challenge of becoming part of Canada’s high performance sport pathway
Find out more and register here