Winter Training Tips
Here are some winter training tips from the coach:
- To regain your physical conditioning that you were in since the end of the last season, you must do it slowly to prevent injury and frustration because it takes time for your body to re-condition itself.
- It is definitely normal to have gained a few pounds over the holiday season but don't forget, the weight gain was also done over a period of time.
- So start slow and gentle. Set aside at least an hour, 3 times a week for your physical activities. You can do fast walk (as against leisurely walk), some stretching, and muscle toning such as push ups, crunches etc.
- Don't expect to get noticeable results after a couple of sessions. It will take 3 to 4 sessions before you start feeling more confident in moving forward to a more vigorous training regimen.
- The arm swinging exercise should be done at least every other day and preferably every day. This is an excellent warm up exercise that prepares you for other more strenuous task.
- If you can jog or run, go for it and make it last for a minimum of 30 minutes each time. It is one of the most efficient ways of body weight control.
Just remember, let comfort be the guide when you kick start your winter training.
It is always recommended that you consult your doctor on the appropriate exercises to do as she/he knows your health conditions better than anyone else and always heed the advice given by your doctor.
On-Water Training Tips
Here are some tips for the on-water training (Please note – these are suggestions, and are not mandatory):
- Gear - The first 2-3 weeks of onwater practices, in May, are usually cold, with water temperatures being around 5 C. You will get wet. We advise you to have the following items to keep you warm
- Gloves - paddling gloves (e.g. visit MEC site)
- Dishwashing gloves - Much less expensive, but also less protective against cold
- Jacket, polyester shirts, pants - Please bring a water-resistant/polyester-type of jacket and clothing. (DO NOT WEAR COTTON - Cotton will keep moisture in, and will get heavier once wet)
- Butt pad - As silly as it sounds, this is a foam pad that will cushion your rear when paddling as the wooden seats of the boat are hard. Can be bought at Canadian Tire, Walmart, Dollerama and should not cost more than $5-10.
- Shoes (Running shoes) - if you choose to wear running shoes, please note they will smell terrible by the end of the season – wash them often!
- Shoes (Paddling shoes) - visit MEC site
- Full change of clothes + towel - The Outer Harbour has no changerooms and two port-a-potties. You’ll be changing beside someone’s car, so bring a towel! Please also bring a full change of clothes as you will get wet on the boat.
- Food & Water - You will be on the boat for at least one hour each day, so remember to bring enough water to last you. If you are bringing food, please bring something light to eat (banana, granola bar). You won’t have time to eat anything on the boat. Use your own judgment as to whether you can eat before you get on the boat.
- Carpooling, Parking - For those who will not be driving to practice, please make every effort to find a ride to practice. The site is 6km from Union Station. You have the option of running to practice, however it gets dark quite soon after practice ends. TTC buses do run, however they run infrequently. Visit Location page for more information on directions.