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You are here: Home / News / Dragon Boat Paddling Adapter Workout

Dragon Boat Paddling Adapter Workout

January 19, 2012 By Hope

Ben Lau
Ben Lau

Ben Lau of the NY Wall Street Dragons has generously shared the following series of workouts: 

  1. For Distance and early in the paddling season I paddle for 5000 Meters alternating sides every 1000 meters and eventually in a month, I work up to 10000 Meters. Paddlers can start off at 2000 meters and work up or switch sides at every 500 meters.  I use a damper setting of 6.  My effort is between 75-80% and pickup the effort in the last 1000.
  2. When I practice for the indoor regatta (I practice for the 1000 and the 500 Meter) I do four 1000 meter pieces and I rest about 5 minutes between each piece:
    • The first and fourth piece I go for time
    • The second piece I start out strong and pace the rest of the 1000 meters.  I try to paddle strong like a start for about 250 meters and try to build the start up to 400 meters and then pace the rest.
    • The third piece I do the reverse and I pace my paddle and the do at finish 750 meters.  In the future I try to start my finish earlier and earlier trying finish starting at 600 meters
    • When start doing the 500 Meter pieces a few weeks later, I just go for time and using the longer start and earlier finish with a faster pace since the distance is shorter
  3. When I practice with my team members:
    1. I warm up paddling 1000 meters and switching sides at the 500 meter mark
    2. Do two 600 meter pieces  recording the time on each side and we cycle these pieces amongst three paddlers and no more than four paddlers
    3. Do two 400 meter pieces  recording the time on each side and we cycle these pieces amongst three paddlers
    4. Do two 200 meter pieces  recording the time on each side and we cycle these pieces amongst three paddlers

Thanks, Ben!

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Paddlesport Training Systems

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