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How to Choose a Paddle

When choosing a dragon boat paddle, the principal points you should consider are your budget and your level of experience.

Get the latest Dragon Boat Paddles guide by coach Jode H. Lax.

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How to Paddle

The basic technique of dragon boat paddling is simple and easy to learn.

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How to Use the Rowing Erg

The rowing erg is a useful training tool. Here's how to set it up.

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How to Manage Injuries

So you're injured; what next? Get treated. The first steps you need to take at the onset of an injury are to:

  1. Tell your coach;
  2. Stop training;
  3. Make an appointment with a physiotherapist (PT), athletic therapist (AT), osteopah, or other qualified individual, as appropriate.

Follow whatever course of treatment is prescribed and return to training only once you're deemed fit enough.

What is a Physiotherapist?

Physiotherapists work with clients of all ages and with a wide range of health conditions. Whether it's pain management and rehabilitation from an acute injury like a sprained ankle, or management of chronic conditions such as diabetes or heart disease, a physiotherapist can help. But physiotherapy is not limited to rehabilitation of injury and the effects of disease or disability. A physiotherapist also provides education and advice for health promotion, disease and injury prevention.

What is an Athletic Therapist?

The Scope of Practice of a Certified Athletic Therapist includes the assessment, prevention, immediate care, and reconditioning of musculoskeletal injuries. Prevention includes musculoskeletal and postural evaluation, equipment selection, fitting and repair, warm-up, conditioning programs, prophylactic or supportive taping, and adapting to the activity environment and facilities.

What is Osteopathy?

A natural medicine which aims to restore function in the body by treating the causes of pain and imbalance. To achieve this goal the Osteopathic Manual Practitioner relies on the quality and finesse of his/her palpation and works with the position, mobility and quality of the tissues.

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How to Calculate Your One-rep Max

Your one repetition maximum (1RM) is the amount of force that you can generate with a single muscular, maximal contraction.

Your benchpress 1RM is often calculated based on your performance in a fitness test where your three- to five-repetition maximum is assessed.

Calculate your estimated one repetition maximum using the calculator, below. Weight units (kg or lbs.) do not matter. For best results, keep the number of reps to 10 or fewer.

One-Rep Max




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This calculator uses the Epley formula to estimate your 1RM:

Epley Formula

The best way to determine your actual 1RM is to test it directly. Using your estimated 1RM is a good place to start.

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How to Calculate Your Maximum Heart Rate and Target Training Zones

When you train, are you training too hard or too easy? To target your training better, calculate your maximum heart rate and your target training zones.

A calculated maximum heart rate is not an actual maximum heart rate; it's an approximation, especially for older adults.

To measure your resting heart rate, take your pulse first thing in the morning, before you get out of bed.

MHR + Training Zones






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  Beats per
Minute
Beats per
10 secs.
Max Rate 0 0
95% 0 0
90% 0 0
85% 0 0
80% 0 0
75% 0 0
70% 0 0
65% 0 0
60% 0 0
55% 0 0
50% 0 0
45% 0 0
40% 0 0
35% 0 0
30% 0 0
25% 0 0
20% 0 0
15% 0 0
10% 0 0
5% 0 0

Red Line Zone: Training in this zone works your fast-twitch muscle fibres and helps to develop speed.

Anaerobic Zone: Training in this zone develops your lactic acid system.

Aerobic Zone: Training in this zone develops your cardiovascular system.

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How to Dress for Cold Weather

You are expecting cold and rainy weather, so you want to be sure you will be warm and dry. Here's a handy guide on what to wear and bring with you.

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How to Choose a Sports Bra

Sports bras have come a long way since 1977 when the first model was fashioned out of two jock straps. Yet despite the multitude of styles to choose from, the body of research supporting the design of today's sports bras is sparse.

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What is Dragon Boat Canada

Dragon Boat Canada (DBC) is the official governing body for the sport of dragon boat racing in Canada, and is recognized as such, internationally, by the International Dragon Boat Federation (IDBF).

DBC provides support and services designed to foster the orderly development of the sport in Canada.

Dragon Boat Canada is a federally incorporated not-for-profit corporation, governed by an elected Board of Directors.

The board is comprised of members representing three regions of Canada: East (Atlantic Provinces and Quebec); Central (Central Ontario, Manitoba and Nunavut); and West (Western provinces, Northwest Territories and Yukon).

The board is chaired by an elected President and the day-to-day operations are supported by an Executive Director.

For more information on Dragon Boat Canada, visit their web site, at www.dragonboat.ca.

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Paddles

How to Choose a Paddle

Technique

How to Paddle

Injuries

How to Manage Injuries

One-rep Max

How to Calculate Your One-rep Max

Max Heart Rate

How to Calculate Your Maximum Heart Rate and Target Training Zones

Rowing Erg

How to Use the Rowing Erg

Cold Weather

How to Dress for Cold Weather

Sports Bras

How to Choose a Sports Bra

Dragon Boat Canada logo

What is Dragon Boat Canada

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