CORA Coach Panel #4 (Sat, May 15, 2021): Body Maintenance


In the last CORA Town Hall, we brought you experts in boat maintenance to help you all continue to paddle safely in your canoes for years to come. In this Coach’s Panel, we bring you three experts on body maintenance to keep your bodies moving functionally and performing at an optimal level so you can enjoy our sport for years to come! From Toronto, Ryan Burkholder uses osteopathic principles in his coaching and treating of athletes. Ryan will acquaint us with ELDOA and myofascial stretching for optimizing the body with a holistic approach. From FGPC’s Waterfront Fitness facility in Victoria, Tonija Skuja will go beyond typical stretching to reveal techniques for releasing blocked areas in the body that may be holding you back from reaching your potential. And Annette Verpillot from PosturePro Montreal will introduce techniques for restoring the brain-body connection to help relieve chronic pain and improve sports proficiency.If you suffer from stiffness or lack the mobility to perform a paddle stroke efficiently and adequately; re-occurring injuries or chronic pain; or if you face fears of difficulty climbing back onto your canoe after a huli, this workshop is for you.

Weekend warriors and performance athletes will benefit from these “body maintenance” presentations from experts across Canada.

Meet the presenters:

Ryan Burkholder: Ryan grew up in Newmarket, Ontario developing in a life immersed in athletics. As a competitive hockey player the sport took Ryan to play Division 1 where he was recruited for a scholarship at the University of Alabama Huntsville. After playing and studying for 4 years he then played overseas in both Europe and Asia. Since retiring from hockey in 2013 Ryan has pursued a career in athletic development coaching people who range from elite athletes to weekend warriors. In 2018, Ryan graduated from the Southern Ontario College of Osteopathy and now continues to integrate Osteopathic principles into his coaching and treating of many athletes. The best way to describe Ryan’s approach is an Osteopath’s approach to exercise and training. With an extensive understanding of the body Ryan uses tools such as ELDOA and Myofascial Stretching to optimize the body with a holistic approach.

ELDOA Quebec on Facebook:
Instagram @eldoa_qc
ELDOA training on the web:
Reference document (stretches)

Annette Verpillot is the founder of Posturepro, a health company specialized in restoring the brain-body connection through some of the world’s most advanced rehabilitation and injury prevention techniques. She has created the Posturepro Method which has gained global recognition for eliminating chronic pain, optimizing children’s development, and improving sports proficiency. Additionally, Annette actively works with children, clients, professional athletes, trainers, practitioners, and researchers to develop solutions to tackle global health issues.

Posture Pro YouTube channel:
Instagram: @posturepro

Tonija Skuja, BSc, Kinesiology:
Eleiko Strength Coach – Powerlifting and Olympic Lifting LVL 1;
Fascial Mobility Training – DTS Fitness Education;
Canfitpro-Certified PT;
Blackbelt, Shotokan Karate

Tonija is part of the training and dry-land coaching staff at FGPC’s Waterfront Fitness facility in Victoria. Tonija’s experience in the fitness industry has run concurrently with her development as an athlete. Her own training injuries and imbalances have contributed to her approaches to recreational and competitive athletes. “I focus on ensuring that the body can move properly first before maximizing its potential on the gym and on the water.” 

Waterfront Fitness Centre:
Instagram: @waterfrontfitnesscentre

CLICK HERE or on the image below to view the recorded session.

CORA Town Hall #4 (Sat, Apr 24, 2021): OC1 Maintenance and Repair

Please join CORA’s board and two boat repair and maintenance experts, Dan Hund (who’s repaired boats on Maui, Seattle and Vancouver) and Tristan Hayton (FGPC’s equipment manager). Dan will address a range of hull repair and maintenance questions, and Tristan will provide tips and tricks on reef-strike repairs to boat rudders and paddle blades. Bring your questions and examples to this hands-on and informative meeting with knowledgeable presenters.

CLICK Here for Boat Maintenance product recommendations as discussed in this meeting.

CLICK HERE or the Youtube window below to view the video recording of this session.

CORA Spring 2021 Virtual Race Series #1 – (CVCRC and VOS) – RESULTS ARE IN

Results are now posted. CLICK HERE for results (V3) of solo and solo cohort standings; note that V2 results now contain all 5km and 10km times for all participants, including solo and solo-cohort racers.

Anyone can register, and anyone can compete, in CORA’s virtual race series events. Registration for the second race in CORA’s spring series will open in mid May. Participants require a GPS watch or ERG computer to record your virtual race, and you must have a valid 2021 CORA membership. Categories are available for V1, OC1 and OC2, C1, K1, surfski single and double, marathon canoe single and double, SUP, kayak, Concept2 erg, and KayakPro erg.

NEW for the spring series: both solo and “solo cohort” options are now offered. All participants must register as individuals in solo boats for CORA’s spring 2020 race series, and all participants are responsible for submitting their solo race times. But members within the same club can form teams of up to six solo racers whose aggregate solo race times (with the same distance and race formats) will be compiled as cohort team results once the race submission window has closed. These solo cohort results will be posted as “team placements” in addition to solo results for each participant. For paddlers who choose to participate in the parallel “solo cohort” stream, the following rules apply:

  • solo cohort members must be from the same club
  • times posted as per usual individual competitors, and cumulative times to be tallied after for parallel standings between all participating cohorts
  • drafting within identified cohorts is permitted according with CORA’s standing drafting guidelines, providing no cross-cohort draft occurs and providing that PHO guidelines are followed
  • solo cohort participants must identify one “team” captain with CORA’s race registrar.

Also new for this event is the “Novice” category.

Registration will open on Saturday, April 17 and registration will close on Saturday, May 1 at 5:00 pm

You can complete and log your distance as many times as you wish between the date you register and 5:00 pm on Sunday, May 2. For competitors who log more than one result in a selected distance (e.g. 10km), only the fastest time will be ranked and posted.

Paddlers choose either the 5 km or 10 km distance; course configuration is a loop or one-way.

All registrants will be entered into a random prize draw for fantastic prizes, to be held after the 3rd race of the Spring series. The CORA Board has approved $1000 towards prizes. For reference, prizes were mailed to each participant in the Winter series!

After you register (which must be before 5:00 pm on Saturday May 1), you will be emailed a link to a data submission form. As well you will be provided with an email address to send a screenshot of your GPS or ERG result (time and distance).

All results (form submission and emailing of GPS results), must be submitted no later than Sunday, May 2 at 5:00 pm (Pacific Time). No submissions will be accepted after the 5:00 pm deadline.

Note that GPS distances must meet or exceed the distance in order to qualify.

The CORA Race Committee will sort results and determine leaderboard standings based on the fastest result from each athlete for each division. Results will be published on the Lotus and CORA websites the following week.

You can register to race as many times as you wish using the same equipment at no extra cost. You will need to pay a separate race fee if you wish to submit an entry using different equipment.

Participants must read and accept the waiver as per their age group and indicate this on the registration form.

Note that valid 2021 CORA memberships are required to participate in the winter series virtual races; paddlers can renew their CORA memberships by clicking here.

In the case of registering for any two person equipment (OC2, Surfski for 2, or Marathon canoe for 2) please process two completely separate registrations but use the same email address so that we are able to match the registrations. 

Registration is now Closed. Results are now posted. CLICK HERE for results (V3) of solo and solo cohort standings; note that V3 results now contain all 5km and 10km times for all participants, including solo and solo-cohort racers.

NB: All data included in results was submitted no later than Sunday May 2 at 5 pm PDT; data submitted after the deadline were not included.

Participant List

Last Name__________
First Name__________
Club Affiliation
DoghertySarah OC1Latitude 48 Paddling Club
McCollBarbaraOC1Latitude 48 Paddling Club
NeillRose MaryOC1Latitude 48 Paddling Club
PaigeLeslie-Ann OC1Latitude 48 Paddling Club
SchultheissPetraOC1Latitude 48 Paddling Club
SpearCarolOC1Latitude 48 Paddling Club
LavertuMarcOC1Club Bon Accueil
LaperrierePaulOC1Comox Valley Canoe Racing Club
McEwenKelseyOC1Comox Valley Canoe Racing Club
TessmannCarlOC1Comox Valley Canoe Racing Club
WongRupertOC1Comox Valley Canoe Racing Club
ToulminMichaelOC1Comox Valley Canoe Racing Club
BalcomJesseOC1Latitude 48 Paddling Club
ConardMelanieOC1Latitude 48 Paddling Club
HillJamesOC1Latitude 48 Paddling Club
HoffertGrantOC1Latitude 48 Paddling Club
ZhangKenOC1Latitude 48 Paddling Club
WingSimonOC1Latitude 48 Paddling Club
AgatePaulOC1Fairway Gorge Paddling Club
CapeJoanneOC1Fairway Gorge Paddling Club
CarsonMeganOC1Fairway Gorge Paddling Club
MeiklejohnGreggOC1Fairway Gorge Paddling Club
ThomasJohnOC1Fairway Gorge Paddling Club
SharpeYvonneOC1Fairway Gorge Paddling Club
BuckinghamBillOC1Latitude 48 Paddling Club
MaasRichardOC1Latitude 48 Paddling Club
McCrackenIanOC1Latitude 48 Paddling Club
SpearJeffreyOC1Latitude 48 Paddling Club
BorsoffRobOC1Pacific Reach Paddling Club
ChanPhilOC1Pacific Reach Paddling Club
SiuSamOC1Pacific Reach Paddling Club
ThomasDougOC1Pacific Reach Paddling Club
Van SelstErickOC1Pacific Reach Paddling Club
VarnelRobOC1Pacific Reach Paddling Club
BodinGregOC1Lotus Sports Club
MikitaMollie-AnneOC1Lotus Sports Club
PitherSteveOC1Lotus Sports Club
YaremkoErikaOC1Lotus Sports Club
YaremkoJackOC1Lotus Sports Club
LooTaraOC1Lotus Sports Club
BondGlennOC1Vernon Paddling Centre
BoyleMarcusOC1Vernon Paddling Centre
BraulLarryOC1Vernon Paddling Centre
DolezsarKimOC1Vernon Paddling Centre
PennGordOC1Vernon Paddling Centre
Woodman BobOC1Vernon Paddling Centre
BellJackieOC1Comox Valley Canoe Racing Club
FortinLyseOC1Comox Valley Canoe Racing Club
GengeMicheleOC1Comox Valley Canoe Racing Club
HagenCatherineOC1Comox Valley Canoe Racing Club
WongRupertSUPComox Valley Canoe Racing Club
KerznerJayeV1False Creek Racing Canoe Club
MagusRobbieV1False Creek Racing Canoe Club
MagusRobbieOC1False Creek Racing Canoe Club
MarrCatherineOC1False Creek Racing Canoe Club
WattsCornallPamelaOC1False Creek Racing Canoe Club
LongmanDavidOC1Fort Langley Canoe Club
MilneAudreyOC1Fort Langley Canoe Club
MohsAnnV1Fort Langley Canoe Club
VanderBeekJenOC1Fort Langley Canoe Club
WilkinsJonathanOC1Fort Langley Canoe Club
ClarkeSteveOC1Fraser Valley Paddling Club
LeboeBillOC2 Fraser Valley Paddling Club
LeboePattiOC2 Fraser Valley Paddling Club
FullertonCaroleOC1Jericho Paddling Club
SpearCarolOC2 Latitude 48 Paddling Club
SpearJeffreyOC2 Latitude 48 Paddling Club
StroudGailOC1Latitude 48 Paddling Club
HumbyBillOC1Nanaimo Ocean Paddling Club
O'BeirneDerekOC1Nanaimo Ocean Paddling Club
PitrePascalOC2Other Club (Ottawa Dragon Boat Club)
TarErikaOC2 (1)Other Club (Ottawa Dragon Boat Club)
TarErikaOC2 (2)Other Club (Ottawa Dragon Boat Club)
TurnerAnnieOC2Other Club (Ottawa Dragon Boat Club)
ThomasDougSUPPacific Reach Paddling Club
BruleMarkOC2 Unaffiliated
SmythCatherineOC2 Unaffiliated
KerznerRaeOC1Vancouver Ocean Sports
TherienChrisOC1Vancouver Ocean Sports
FlockMurrayOC1Vernon Paddling Centre
MacDonaldMelissaOC2 Vernon Paddling Centre
PennGordOC2 Vernon Paddling Centre