Training Program
Paddler participation in a comprehensive training program is critical to a crew’s success on the local, national, and international stage. Each paddler in the program must be willing to commit to a training program that includes the following:
- Regular attendance at all scheduled team practices and races
- Dry land strength, flexibility, and cardio training monitored by fitness tests
- Solo outrigger canoe paddling (OC1) monitored by time trials
Comprehensive OC1 workouts will be provided throughout the season that paddlers are expected to complete. This training is best coordinated in small groups where paddlers can focus on individual development and refine technical adaptations the coaches will have provided you with.
Training Schedule
The season training schedule will be as follows:
Dragon boat practices:
- Sunday mornings (10:00 – 11:30) and Thursday evenings (7:30 – 9:00).
- A third practice Mon nights will be added in late winter/early spring (7:30-9:00).
Note: Warm-up starts 30 minutes prior to the times noted.
Winter Break
- The winter break starts in mid-December and ends in early January.
- Athletes are expected to continue dry land training during the break.
Selection camps
- Third weekend of April
Individual Workouts
- Individual small boat and fitness workouts as you are able
- Participation in FCRCC 5k time trials
- Attending OC1 time trials as required by the program