Race Preparation

Participating in a dragon boat race is a fun, but demanding activity that requires preparation so paddlers can perform at their best. Whether you’re a beginner or an experienced paddler, understanding the essential aspects of training, what to bring and the optimal diet can significantly enhance your performance.

This page outline’s some tips and tricks so that you are fully prepared for race day and can paddle your way to success!

Nutrition

Proper nutrition is key to ensuring peak performance and maintaining energy levels throughout race day. This guide should help you fuel up effectively

Leading up to race day

  • Hydration: Drink plenty of water in the days leading up to the race. This is especially important to start incorporating early if the weather is hot.

  • Balanced Diet: Focus on lean proteins, whole grains, and plenty of fruits and vegetables.

  • Carbohydrates: Increase carb intake slightly a few days before the race to ensure energy reserves.

  • Avoid: Heavy, greasy foods, excessive sugar intake and alcohol.

On the day before the race, opt for a larger balanced meal for lunch and light, high-carb, easily digestible meal for dinner.

On race day

  • Morning: At least two hours before your first race, eat an easily digestible mix of carbs and a little sugar. Good options include eggs, toast, cereal, fruit, yogurt, or a smoothie. Avoid high-fat, processed, spicy, or fiber-rich foods.

  • Between Heats: If needed, consume small, easily digestible snacks such as bananas, fruit, a PB&J half sandwich, rice, or quinoa. Avoid eating within an hour of a race; if you need a quick energy boost, try a small amount of a sports drink, carbohydrate gel, sports bar (not protein bar), sports beans, fruit juice, yogurt, or pretzels.

  • Hydration: Maintain hydration with a combination of water and hydration supplements throughout the day.

After race day

  • Recovery: Refuel with a mix of carbohydrates and protein to aid muscle recovery.

Physical Conditioning

  • Incorporate strength training, focusing on core, back, and arms.

  • Engage in other cardiovascular exercises such as running, cycling or swimming.

  • Practice paddling techniques and drills regularly but regularly attending practice.

Mental Preparedness

  • Visualize the race and your performance.

  • Develop team cohesion through bonding activities and trust exercises.

  • Stay calm and focused.

Race Day: Packing Checklist

Clothing & Equipment

  • Paddling clothing: Wear black bottoms (skirt, shorts, leggings - up to you, just make sure they’re black!) and your Ladysmith Dragon Boat Team shirt

  • Hat: Don’t forget your team hat. (If you don’t have a team hat, sometimes there are extras, but be sure to bring a hat regardless. It can be a long day in the hot sun with limited shade, depending on the venu)

  • Change of clothing: This is a water sport and you may get wet! Just incase, it’s adviseable to bring a change of clothing

  • PFD: Some races specify that you must wear a full PFD. The race manager or coach will be able to advise in advance.

  • Paddle: Most paddlers have their own paddles, but if you need to borrow one, advise the race manager or coach in advance.

  • Paddling gloves: If this is something you prefer to use during practice, be sure to bring them along

  • Hoodie, sweater or rain coat: If the weather is cooler or wet between races

  • Water shoes or sandals: Some races require entry via the water and your feet will get wet. The coach or race manager will advise about this in advance.

  • Sunglasses

Food and Drink

  • Water and water bottle: Most festivals do have a hydration station for water bottle refills, but be sure to come prepared.

  • Lunch and snacks: While many festivals do have food trucks or concession available, we recommend bringing your nutritious own lunch. We often have a table in the team tent as well for shared snacks.

Other Supplies

  • Wallet and cash: Only bring what you need. There is someone with the team who looks after wallets, phones, etc while racing, but we recommend you leave anything you don’t need at home. Some food vendors only accept cash, so it’s advisable to bring a little of that too, if you plan on supporting them.

  • Plastic Bag: You may go home with a bunch of wet, sweaty smelly clothing. Having a plastic bag to stick them all in can come in handy.

  • Lawn chair: Bring a lawn chair. There is plenty of down time between races and having a place to sit is nice.

  • Sunscreen

  • Insect Repellent

  • Towel

  • Gum

  • Camera/phone