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Topic: Burnaby Lake Training Camp Itinerary

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Date: May 3, 2013

Burnaby Lake Training Camp Itinerary

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Arrival time at Burnaby Lake is 5 am !

5:10 am unload and rig up.

5:45 CREW MEETING/BRIEFING-course flow pattern ++, camp expectations, other important details.

6:00 am launch - 16km row > video capture

WORKOUT #1

7:30/45 dock and debrief

8:30 breakfast - Jane has arranged a location for us to chow down.

10:00 Video review session #1

Rest, Recovery, Relax

Yoga session with Jesse (30min)

12:15 crew briefing for workout

12:30 launch - 12km row

WORKOUT #2

2:00 dock

2:05 Video session #2

Rest, Recovery, Relax

2:45 Crew briefing for workout

3:00 launch - 8km row

WORKOUT #3

4:00 dock

4:15 debriefing

4:30 de rig and load up

*WORKOUT #1 - Video capture

16km steady state row plus drills (row up the course, drills down).

-square blades, square feather square, outside arm only for sweepers

18-22spm @ Base + 6 or Cat V

*WORKOUT #2

12km piece work

2km row up the course (rate changes 22-26), start sequence then row firmly to 500m, row into a 1000m piece, 500m paddle to end of course

Repeat 3 times.

*WORKOUT #3

8km one on one. Like boats will race off.

2km row up the course, start sequence at 0m, row light to 1k, start sequence again, row light to end of course.

2x500m *coaches will sequence starts at 0m and 1000m

2x250m *coaches will sequence starts at 0m and 1000m

2x150m *row into this 15 stroke piece amidst your last length.

Laundry list of things to bring for your personal use:

-yoga mat for stretching and snoozing

-cooler FULL of snacks + lunch

-electrolyte beverages

-2 to 3 changes of rowing clothes

-warm comfortable sweats to rest in

-pogies, socks

-sunglasses

-sunscreen

-cotton based first aid tape

-band aids

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