2022/2023 CPCC Winter Programs

The Carleton Place Canoe Club offers winter training programs for athletes looking to take the next step in their sprint canoe/kayak journey. Our winter programs are designed to help athletes develop specific strength and fitness elements that contribute to on water success in our sport. Winter training is extremely important for athlete development, especially for athletes hoping to progress to the provincial, national, and international levels. It is also a great way to stay strong, fit, and healthy in a fun and knowledgeable environment.

Our 2022-2023 winter programs will begin on Monday, November 7th, 2022 and will continue until Saturday, April 29th, 2023. The club will be closed for Christmas from December 23rd – January 2nd, however athletes will be provided a program to complete at home during this time. The club may also be closed for 2-3 weeks in March/April while some athletes and coaches are participating in the provincial team winter and spring training camps. Athletes at home will be provided with a program to complete during this time.

Below are the details for winter training programs the CPCC is offering in 2022-2023.

Strength and Fitness Development - Part-Time Winter Training Programs (must be born 2010 and older)

Based on the Training to Train and Learning to Compete stages of CKC’s LTAD model this program will provide athletes the option to attend either up to 5 sessions per week, or up to 3 sessions per week between Monday and Friday. Athletes are strongly encouraged to train up to 5 sessions, however we also support athletes participating in other sports and activities throughout the winter season. The goals of this program are centered on functional strength, fitness, and training habit development for the 2022 season and beyond. Training sessions will target the development of general endurance, speed, and strength through high intensity circuit training, swimming, running, XC Skiing, and functional and dynamic strength training.

Program Fee: $490 for 5 sessions/wk OR $310 for 3 sessions/wk

Age: Born 2010 or earlier

Commitment: Up to 3 or 5 training sessions per week (Mon-Sat)

High Performance Winter Training Program – Full-Time

Based on the Training to Compete stages of CKC’s LTAD model this program will provide athletes 7-9 sessions per week between Monday and Friday with the goal of preparing them for success at Provincial, National and International competition. Training sessions will target further development of sport specific endurance, speed, and strength through activities such as weightlifting, circuit training, canoe/kayak ergometer, running, swimming, XC skiing, and stretching/yoga. Sport nutrition, goal setting, and mental performance information sessions will also be provided. Participants in this program will be following a detailed yearly training plan (YTP).

Program Fee: $790

Age: Recommended born 2008 or earlier (contact Head Coach with questions)

Commitment: Up to 9 training sessions per week (Mon-Sat)

Please note the following:
Swimming - The CPCC will be renting the Carleton Place Pool for training sessions 1-2 times per week between November and March. Swimming is a great activity to compliment the stress our sport demands on our cardiovascular system and test your mental performance. It is a good skill to learn and can be an effective tool in leading a healthy lifestyle. There are no expectations or prerequisites, so the environment is low stress and low pressure. We all just want to get better out there with the ultimate goal to paddle faster come competition season! CKO Sprint also hosts a canoe club swim meet in December every year.
XC Skiing – Cross country skiing is a great tool for athletes to develop their base aerobic systems, which is a key component to success on the water. It is an activity that most clubs, as well as Canoe Kayak Ontario Sprint, and Canoe Kayak Canada use for cross training. It is also a fun way to get heart rates up without being too hard on the joints of the body. Equipment and trail passes are at the expense of the athletes and parents where applicable. The CPCC coaches can help get athletes set up with the appropriate equipment before the snow hits. CKO Sprint also hosts a canoe club XC ski race in February each year.
Saturday Training - Saturday training sessions will be dedicated to long base aerobic training and are open to all winter program athletes. These sessions will not always be coached and are not considered in the number of weekly training sessions per week for each program. Running, XC skiing, cycling, etc. are all especially important training tools to develop a strong aerobic base in athletes. These sessions will be at various locations dependent upon weather conditions and athlete ability. If a session is not coached, instructions will be provided to the athletes with regards to training session expectations.