Fort Langley Community Rowing  Club

NEWS & EVENTS


 


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 Protocols for Prevention of Disease updates and information on this page.



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  * Check the Calendar for updates.* check the calendar 


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Members - Advance Sign up is required, a minimum of 48 hours prior to the rowing time.


Email us for further details. 


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 INDOOR WORKOUT IDEAS (warm up first!)

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2 x 30 minute pieces - alternating 3 minutes @ Category VI (conversational) and Category IV (11-16 seconds faster split time)   DEC 7 WORKOUT at ATC

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 2 x 5000 meters (4 minutes rest)
 - 2k @ SR 22 + 2k @ SR 24 + 1k @ SR 26
Cat V net effect                    DEC 11 WORKOUT at ATC    

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2 x 20 minutes @ SR 24 (7 minutes rest)

Cat IV effort - comfortably hard

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​3 - 9 minute pieces  (6 minutes rest in between) 

         4 minutes @ SR 16

         3 minutes @ SR 18

         2 minutes @ SR 20

develop strong leg drive with powerful strokes throughout

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3 - 15 minute pieces at Stroke Rate (SR) 20  (3-5 minutes rest)

develop aerobic capacity with low rate, conversational pace

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3 - 7 minute pieces (4 minutes rest in between)

                                              SR 22 for 2 minutes

                                              SR 24 for 2 minutes

                                              SR 26 for 2 minutes

                                              SR 28 for 1 minute

develop willpower, endurance, oxygen intake, and concentration. No time to talk! 

 

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WATCH THE RCA SAFETY VIDEO       http://rowingcanada.org/rca-safety-video

Regattas
A regatta is a day or weekend full of racing and socializing with the larger rowing community. Take the opportunity to show what you're made of as you compete with your team for personal bests and awards! Check the calendar for regattas. Spring starts with some head racing, (several km. long races), then sprints (1000 meters for masters, 2000 meters open racing). Fall ends with more head races.

Check the ROWING BC website for more details and links to regatta sites.
 

                                              

Racing Schedule

 


Stay up to date by checking the ROWING BC website's full calendar