We hope you’ve enjoyed your DDRC “Learn to Row” experience.  We’d love to continue sharing our passion for the sport with you! 
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Delta Deas rowers are a very diverse and enthusiastic group of athletes, with goals ranging from recreational fitness to high-level master’s competition. Although a few members began rowing in high school or university, most of us are graduates of adult learn-to-row programs — just like you.
Regardless of our rowing experience or skill level, we share a passion for all that rowing offers:

• The blend of cardiovascular fitness, strength, balance, and flexibility that develops through the rowing stroke
• The stress release of disconnecting from technology and being on the water in a beautiful natural setting
• The mental exercise of pursuing the (elusive!) perfect rowing stroke
• The opportunities for social connection and friendship, not only at DDRC but also at rowing clubs worldwide
• The opportunities for competition, either on our own waterway or on the international scene

​DDRC Coaches and Other Personnel 
Coaches:                  Harry Baergen, Julie Stevens, Jeremy Ketter and Jordyn Shaw
Club Captain:          Chris Garrett 
Club President:       Randy Carr 
Masters Rep:           Sandi Gauvin
Novice Reps:           Debbie Hunt
                                  Heather Burt 
Novice Reps Debbie and Heather are your go-to people for any questions or concerns you might have during your first year of rowing.

The learning never ends!
Rowing is a complex sport, akin to golf. There are dozens of details that go into a single stroke. Each session, your coach will ask you to focus on a small number of those details in order to help you improve. Generally, the details can be grouped into two foundational components:

• Posture – sitting tall in the seat, engaging your glutes and abs
• Grip – having a loose grip on the oars and developing the fine motor skills to manipulate the oars

You’ll often be boated with rowers who are more experienced than you are. Keep in mind that they were all once where you are now, and that they, too, are still working on their own technique. Take advantage of these mentorship opportunities. Enjoy the good strokes and remember that the “less good” ones are also an important part of the learning process!

Your Training Plan In order to develop skills and confidence, novice rowers are encouraged to spend time each month doing each of the following:

• Rowing in a single shell (1x), to learn about the impact of the rowing stroke on the movement of the boat

We have a number of stable singles that are highly suited for novices. Some of these have optional pontoons for added stability.

• Rowing with more experienced athletes (who will also be learning!), in a quad (4x) or a double (2x)
• Rowing and learning with other novice athletes, in a double or quad
• “Erg-ing”

The ergometer (rowing machine) is an excellent teacher of the rhythm and body movements required to execute the rowing stroke. Erg-ing with more experienced rowers is highly educational. (Erg-ing alone — although a good workout — is not helpful until you’ve mastered the stroke.)

• Taking advantage of on-water video opportunities, when available 

Sometimes coaches will videotape a crew and play back the footage after practice, or post it on our private YouTube channel. This is an excellent (and often surprising!) way to get feedback.

• Engaging in core strength activities and other forms of dryland cross-training — e.g. cycling, pilates, hiking, yoga, Crossfit — especially during the rainy winter months

Our Weekly Rowing Schedule
Master athletes have several opportunities each week to get out on the water.  We row 50 weeks of the year, as long as there’s no ice.  Some athletes change up their winter training plan, depending on the weather, but others row rain or shine throughout the year. Below are the weekly practice times. 
 
Tuesdays and Thursdays, 9:30 – 11:30 a.m.

• These sessions tend to focus on recreational fitness and camaraderie. Intense – but adaptable – workout suggestions are always on offer.
• Novices are welcome.
• Harry is the lead coach.

 
Tuesdays and Thursdays, 6:00 – 8:00 p.m. (dryland training during the winter)

• These sessions are usually attended by a mix of competitive and recreational rowers. Prescribed workouts vary in their content and structure and, like the morning versions, are intense but adaptable.
• Novices are welcome. 

 
Wednesdays, 6:00 – 8:00 p.m.  (dryland training during the winter)

• These practices are designed for competitive rowers who are training for regattas.
• Recreational rowers and advanced novices interested in experiencing race-focused training are welcome.

 
Saturdays, 8:00 – 10:00 a.m.

• These sessions often split into two groups: 
  1. experienced crews who row 12 to 15 km into Ladner Harbour
  2. experienced and novice rowers who remain in the Slough, accompanied by a safety boat 
• Novice rowers are encouraged to practice with the second group in stable singles.
• Harry is the lead coach and working in conjunction with the club captain, Chris Garrett.

 
Sundays, 11:00 a.m. – 1:00 p.m.

• This is our weekly “Coaches’ Choice” practice. All rowers are mixed and matched in crews, at the coach’s discretion.
• The focus of the practice is skill development.
• Novices are heartily encouraged to take advantage of these sessions.
• Harry is the lead coach and working in conjunction with the club captain, Chris Garrett.

 
Note that the two-hour time frame for each practice allows for taking out and putting away equipment (including the coaches’ safety boats), as well as brief, pre-practice meetings led by the coach. Rowers typically spend 75 – 90 minutes on the water. In the early stage of your novice career, aim to arrive 10 – 15 minutes before the scheduled start time, in order to meet your fellow rowers and learn about set-up procedures and equipment.
The number of practices you attend in a week is entirely up to you. Most DDRC rowers practice 2 – 4 times per week. Others come less often. Sometimes, we’re joined by guests from other clubs or former members who’ve come back for a visit.
  
Signing Up for Practice  In order to save time at practice, rowers sign up for sessions a day or two in advance, using an app called Google Sheets. 

1. Click on the tab for your chosen practice.
2. Click on an empty cell under the “Boat Me” heading and enter your name.
3. The coach will assign you to a crew and a boat before the session begins.

Once you’ve been rowing for a while and have become acquainted with other rowers, you might sometimes form your own crew ahead of time and sign up together (the coach will still assign the boat). 

Questions? Please get in touch — we’d love to help!
e-mail your questions to:  info@deltadeas.com
or talk with the coaches on duty: Harry, Julie, Jeremy or Jordyn
​​or speak with DDRC's Club Captain: Chris Garrett, after Saturday or Sunday rows