In summer, the Dragon Flyers train out of Lotus Bay three times a week from:
- 5.30pm to 7.00pm Tuesday and Thursday and; from
- 8.30am to 10.30am Saturday.
In winter, on-water training is reduced to twice a week, from:
- 5.30pm to 7.00pm Tuesday and; from
- 8.30am to 10.30am Saturday.
Arrive early, join the warm up and help get the boats into the water. On Saturday, join the Flyers for a coffee at the Southern Cross Yacht Club.
A fitness session at Merici College gymnasium, Limestone Ave, Braddon replaces the third on-water training session during winter.
A reminder about winter paddling:
- The ACT experiences very cold winters. You’ll need to dress appropriately to stay as warm and dry as possible while on the water.
- Personal flotation devices (PFDs) must be worn while on the water from 1 May to 31 August. You must also wear a PFD if the sweep believes the water conditions require you to do so.
- Thermal materials such as polypropylene will keep you warmer and drier than some other materials.
- Wear appropriate shoes such as runners or water shoes. In winter, socks are a good idea.
- Paddling gloves will protect your hands from the cold.
- Some form of headwear will help reduce heat loss.
- A warm jacket, change of clothes and/or a towel is a good idea for when you finish training.
Dragon boat involves 10 or 20 paddlers doing exactly the same thing at the same time. Paddling will improve your overall fitness, cardio vascular system, coordination, flexibility and strength.
How fit do I need to be to dragon boat?
Dragon boat is a whole of body sport undertaken by social and competitive paddlers. Anyone can learn to dragon boat, but like all new activities, it’s best to build participation gradually. Regular paddling coupled with off water exercises will help develop your fitness. As with any sport, check with your health professional before you start.
I want to dragon boat to keep fit. I’m not really interested in competitive paddling. Can I still dragon boat?
Absolutely! The Dragon Flyers want you to get the most out of your paddling experience.
We cater for all levels of paddling and encourage off water training to improve not only your paddling skills, but also your overall fitness.
On Saturdays we run a boat affectionately called the Cafe’ Latte’ boat for paddlers who are in recovery, want less intense training and who are returning to paddling from a break.
Training with any of our boats will improve your overall fitness regardless of what you want from the sport.
How often should I train on the water to be a competitive paddler?
Competitive paddlers train regularly - a minimum of three to four times a week.
How often should I train off the water to be a competitive paddler?
Off water training would involve two to three strength and core strengthening sessions plus a cardio vascular session.
What does training involve?
The Dragon Flyers have a progressive training program that builds through the year to get our crews to peak performance for end of season racing. All boats will offer strength and resistance work, speed, distance training, interval, aerobic and anaerobic sessions, on a progressive plan. Off season training involves base building and maintenance training - both on and off the water.
I don’t like paddling in the cold weather. How do I keep fit in the off season?
During the winter months, the Dragon Flyers reduce on water training to two days a week. Our fitness team run tailored, dragon boat fitness training during the winter, one night a week. We encourage you to take part in the training to supplement your own off water fitness training.
I have a back/shoulder injury. Can I still dragon boat?
Yes you can, but you should seek advice and clearance from your health professional before commencing any physical activity which involves your particular injury. You should also speak to your coach. Dragon boat involves repetitive actions and rotation under pressure.
Do I need to be able to run to dragon boat?
A lot of people take up dragon boat after an injury from another sport prevents them from running. It’s important to remember the high cardio vascular requirements of dragon boat. You don’t have to run to maintain a high level of cardio vascular fitness. If running is something you can’t or would rather not do, talk to our fitness coaches about how you can maintain your cardio fitness in other ways.
I’m not very flexible. Can I still dragon boat?
Flexibility will help your body cope with the demands of dragon boating. There are many ways to improve your flexibility off the water, which will help your paddling performance.
Yoga, pilates and general stretching will assist with flexibility and can be done at home or in a class.
I’m not very coordinated. Can I still dragon boat?
Dragon boat is unique in that everyone needs to do the same thing at the same time to make it work. The timing of the stroke in the boat is generally one of the things new paddlers find difficult at first. It can take time to learn how to keep in time, but like most things, practise and perseverance are the key to success. Generally dragon boat helps to improve the coordination of mind and body.