Dragon Boat Racing: An Intense Full-Body Workout?

Dragon boat racing is a challenging sport that requires physical and mental toughness, as well as a combination of fitness and performance. It involves water training (actual paddling), land or circuit training, and even pool paddle training. To improve performance, dragon boaters need to focus on building strength and endurance in their upper bodies, particularly the back, shoulders, chest, and arms. This can be achieved through specialised workouts and exercises targeting specific muscle groups. In addition, cardio exercises like swimming, running, and yoga are essential to improve lung capacity and overall endurance. The sport is not just about having massive arms; it's about perfecting the form and mastering breathing techniques. With its emphasis on synchronicity, dragon boat racing also develops mental toughness and teamwork skills.

Upper body strength

Dragon boat racing is a full-body workout, but it is particularly good for building upper body strength. The sport targets the back, shoulders, chest, and arms.

The pull phase of the dragon boat stroke, for example, relies on the muscles in the back—the erector spinae and rhomboideus. To strengthen these muscles, exercises such as one-arm dumbbell rows, bench rows, wide grip front pull-downs, and close grip chin-ups are recommended.

The catch phase of the stroke, meanwhile, targets the shoulder muscles—the trapezius, as well as the anterior, middle, and posterior deltoids. To improve performance during this phase, exercises such as the dumbbell overhead press, upright row, bent over lateral dumbbell raise, and upright shrug can be incorporated into a training routine.

The chest is also engaged during the catch phase, with the pectoralis major muscle playing a key role. To strengthen the chest, exercises such as the flat dumbbell flye, flat dumbbell press, and incline dumbbell press are beneficial.

While the arms do not play a major role in the dragon boat stroke, the biceps and triceps are involved in the catch phase. To strengthen these muscles, exercises such as the alternating standing dumbbell curl, dumbbell kickback, preacher curl, and reverse curl are recommended.

In addition to these specialised exercises, dragon boat racers can also benefit from more general strength and cardio training. Land-based training such as weight lifting, swimming, running, and yoga can improve strength and cardiovascular fitness, which are crucial for success in dragon boat racing.

Cardio and endurance

Dragon boat racing is an excellent workout for building cardio and endurance. The sport demands a high level of physical and mental toughness, and a typical dragon boater's week is often packed with various training activities, including water training (actual paddling), land or circuit training, and even pool paddle training.

To improve cardiovascular fitness, dragon boaters can engage in land-based exercises such as swimming, running, or using a rowing machine. Swimming is particularly beneficial as it improves lung capacity and breathing control. Running and the use of a rowing machine are also effective in enhancing cardiovascular endurance while working multiple muscle groups used in paddling.

Additionally, dragon boat racing itself is an intense cardio workout. It involves repeated explosive strokes, demanding a lot from the body and requiring excellent endurance. The sport also requires synchronicity among the team members, which adds to the challenge and the need for consistent training.

Dragon boat racing is not just about upper body strength; it's about perfecting the form and mastering proper breathing techniques. The endurance of the legs, core, arms, and shoulders is crucial to sustaining the powerful and synchronised strokes needed to propel the boat forward.

Overall, dragon boat racing is an excellent workout for building cardio and endurance, and with consistent training, individuals can develop the physical and mental toughness required to excel in this demanding and exhilarating sport.

Mental toughness

Dragon boat racing is a tough sport that requires physical and mental resilience. It is a full-body workout that demands strength, endurance, and proper breathing techniques. To excel in dragon boat racing, mental toughness is just as important as physical strength.

Developing mental toughness in dragon boat racing means cultivating a strong mindset that can withstand the intense physical challenges of the sport. It involves believing in your ability to perform well and maintain focus even when your body is experiencing discomfort or fatigue. Mental toughness will help you stay motivated, determined, and resilient, enabling you to keep pushing beyond your physical limits.

To build mental toughness, it is essential to recognize that your mind will often want to quit before your body does. It is about having the mental fortitude to push through discomfort and fatigue, knowing that everyone in the boat is experiencing similar challenges. Visualizing success and maintaining a positive attitude can help you stay motivated and determined. Additionally, setting specific and measurable goals, such as improving your paddling technique or increasing your endurance, can help you stay focused and track your progress.

Lastly, mental toughness is about perseverance and commitment. Dragon boat racing requires consistent practice and dedication to improve your performance. Setting short-term and long-term goals, and creating a structured training plan that includes both on-water and off-water workouts, will help you stay committed to your development. Remember, talent and natural ability are useless without consistent effort and practice.

Training on and off the water

Dragon boat racing is a very tough sport, and training can be demanding. A typical week for a dragon boater can be quite full, especially when preparing for races. Training usually includes water training (actual paddling), land or circuit training, and sometimes pool paddle training.

On-Water Training

Time on the water is crucial for improving your paddling. The more you practice, the better you will become. However, it is important to supplement your on-water training with off-water exercises to develop strength and cardio.

Off-Water Training

Strength Training

To build strength, incorporate a solid weight-lifting plan into your routine. Your coach can help you develop a gym program to build muscle. Focus on exercises that target the muscles used in dragon boat racing, such as your back, shoulders, chest, and arms.

• One-arm dumbbell row
• Bench row
• Wide grip front pull-downs
• One-arm cable rows
• Straight arm pull-downs
• Close grip chin-ups
• Dumbbell overhead press
• Upright row
• Bent over lateral dumbbell raise
• Upright shrug
• Dumbbell shrug
• Flat dumbbell flye
• Flat dumbbell press
• Incline dumbbell press
• Alternating standing dumbbell curl
• Dumbbell kickback
• Preacher curl
• Reverse curl
• Cable press down
• Overhead dumbbell extension
• Dumbbell curl

Cardio Training

In addition to strength training, focus on improving your cardio. Swimming is an excellent cardio exercise for dragon boat racing, as it helps you focus on your breathing while increasing your lung capacity. Running is also a great cardio workout.

Using an erg (rowing machine) is highly beneficial as it engages your leg drive, lats, abs, and other muscles used in paddling. Yoga and pilates are also recommended for stretching and strengthening.

It is suggested to spend at least three days a week working on strength training and another three days a week on cardio exercises.

Muscle soreness

Dragon boat racing is an intense full-body workout that can lead to muscle soreness. This soreness is a natural part of the sport and a sign of your growing strength. Here are some important things to know about muscle soreness from dragon boat racing:

Understanding Muscle Soreness:

Causes of Muscle Soreness:

The soreness is caused by microscopic tears in your muscle fibres due to the strenuous activity. This is a natural response of the body to the demands placed on the muscles during dragon boat racing. The soreness typically occurs 24 to 48 hours after intense exercise and can last for a few days.

Managing Muscle Soreness:

To manage muscle soreness, it is important to properly warm up before training and cool down after. Stretching, foam rolling, and light exercise can help ease the soreness and improve recovery. Additionally, staying hydrated and maintaining a balanced diet can aid in reducing muscle soreness and supporting your body's recovery process.

Preventing Muscle Soreness:

While some soreness is inevitable, you can take steps to minimise its impact. Incorporating strength training and cardio exercises into your regular routine will help build muscle resilience and improve your overall fitness level, making you less susceptible to intense soreness. A consistent training regimen that includes both on-water and off-water exercises is key to preventing excessive muscle soreness.

Mental Toughness:

While physical strength is important, mental toughness plays a significant role in managing muscle soreness and improving performance. A strong mindset can help you push through discomfort and focus on your technique. Remember, everyone in the boat is experiencing similar soreness, and understanding that it is a natural part of the sport can help you persevere.

In conclusion, muscle soreness is an expected and inevitable part of dragon boat racing. By understanding the causes, properly managing and preventing soreness, and developing mental toughness, you can turn this soreness into a sign of your growing strength and improving performance. Embrace the soreness and enjoy the exhilarating and addictive nature of dragon boat racing!

Frequently asked questions