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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

Paddlesport Training Systems

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Thanks for your past regattas! Looking forward to the next one. In the meantime we have our 2023 Canoe Paddling Adapter World Rankings entry page up on our website if paddlers want to compete from home…

Thanks for your past regattas! Looking forward to the next one. In the meantime we have our 2023 Canoe Paddling Adapter World Rankings entry page up on our website if paddlers want to compete from home…Thank you everyone for your support of our Beasts from the East indoor regatta! We're so happy that people have enjoyed the event in the past and are reaching out about our plans for this year. Unfortunately, we will not be holding the 2023 regatta. Even though most people have some immunity against Covid now, we still do not feel comfortable with a crowded indoor environment potentially causing a super spreader event. But he on the look out for a bigger and beastier BftE in 2024!

If you are interested in joining other fun events, we will again be participating in the Shamrock Splash on March 6 this year to raise money for beach activation! Come for a refreshing dip in the water or to cheer on the brave souls! Check this link for more info savetheharbor.securesweet.com/about.asp

And if you're visiting Boston at any point and looking for some workout buddies, feel free to reach out and join us at one of our practices!
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Like your quote,Penticton Dragon Boat!

Like your quote,Penticton Dragon Boat!Pre-Season Dry-land training now available !

Get a jump-start to the season by taking part in our March erg-course. This is a great opportunity to get back into the swing of things and set yourself up right for our much-anticipated return to the water!

pentictondragonboat.com/pdbf/pre-season-erg-course-available-march-2023/
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