Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

History & Overview

The Story of Qu Yuan  (Very, Very, Very Long Version)

Power, influence, politics, intrigue, and betrayal, are all elements that came to play in the creation of the Legend of Qu Yuan and the Dragon.  Seldom in the history of politics does the action and life of a leader capture and embody the beliefs of the people such as the life of Qu Yuan. To give perspective to the strength and magnitude of this, one must think and compare the memory of Qu Yuan to other persons in our respective histories.  Beyond the few that are remembered for the wrong they committed, and they are definitely not celebrated.  Qu Yuan's memory has attained a level of remembrance reserved for a few religions leaders who lives have created followings through out the world.  More than two thousand three hundred years have past into history, Kings and Queens, may remarkable and accomplish peoples lives have past and faded into time. But, not Qu Yuan's, he is recognized and celebrated in Festival events that have evolved around the legend of a tragic moment of despair in his life.

Qu Yuan was a poet, cultured scholar, a powerful and highly respected diplomat. His abilities and influence attained him the highest office in the State of Chu. Qu Yuan became a direct and respected adviser to King Huai of Chu. His position, influence and strength of character made him a target in the political arena. We must remember that Qu Yuan lived during one of the more turbulent period of China's history. The Warring States Period 475 BC. to 221 BC. The states of Chu, Han, Qi, Qin, Wei, Yan and Zhao were all vying for position and control, each wishing to unite and subjugate the others. As a direct result of this there were many factions of power and influence with different and opposing agendas.  Driven by both fear and hunger for power, two of the more influential rivaling faction vied for position in the courts and the King's ear. Qu Yuan brought to bear his beliefs and influence to aid and facilitate an alliance with the state of Qi.  His strong and unyielding determination to forward political reform, economic alliances and strength with the state of Qi won the favor and support of King Huai.

Unfortunately, for both King and State the king was not immune to the efforts of the opposing political faction.  Their position being threatened, they embarked on a devious campaign to discredit Qu Yuan and further their position with the state of Qin.  It is possible Qu Yuan was too busy implementing his polices, or felt secure enough in his position with the King that he reacted too late to the stories put forward by the pro Qin.  What we do know is that for what ever reason the King was swayed and removed Qu Yuan to a minor position. We can only imagine the turmoil in the courts caused by this change of direction.

History tells us the pro Qin faction used this time of uncertainty to undermine and destroy the alliances with the state of Qi.  In time the King understood the depth of the deception he had succumbed to by the pro Qin faction.  He again changed direction and made war with the state of Qin.  In this he failed repeatedly consuming his resources and weakening the state.  It is probable that he did not have the full backing of the courts due to the deep division in political views.  In an effort to save face and himself the king sent for Qu Yuan. Qu Yuan again strove to establish ties with the alienated state of Qi. While Qu Yuan was visiting Qi the pro Qin group was hard at work in the courts undermining his endeavor.  In this, unbelievably they were once more successful.  The King dismissed Qu Yuan again this time banishing him to a region north of the river Han.

King Huai's credibility must have been slipping not only in his own country but also in the states of Qi and Qin.  This lack of direction enabled the Qin state to lure him to visit where he was held prisoner until his death.

Though Qu Yuan had another brief moment of favor under the reign of King Qing Xiang, King Huai's son and heir, it was short lived.  The new king married a daughter of the King of Qin.  With the pro Qin faction in power it was not long before Qu Yuan was once again out of favor and banished this time to an area south of the Changjiang River now Know as Hunan Province.

Qu Yuan, though out of favor in the courts, was not without influence.  He turned his able mind to writing and in this, he excelled in poetry.  Utilizing his political knowledge, understanding and love for his people and country, he wrote.  This amazing man again reached a level of fame among the people.  In his poetry he continued to influence and give understanding to his beliefs and ideals.  His heart and mind poured out in his work, expressing his deep grief and love for his country.  In this fashion he used his prose to expose and denouncing the corruption in the courts.

Another achievement of his writing is recognized as unique, Qu Yuan's writing has style now know as the Sao Style. In 1953, on the 2230th anniversary of his death he was awarded an International Peace Award recognizing his efforts.

The struggles for power continued to rock the country.  Ultimately Qin state prevailed and the Chu state fell under its power.  In 278 BC the capital city of Chu was taken.  This final event struck a overwhelming blow to Qu Yuan, racked him in grief and emotional turmoil.  It is said that Qu Yuan in his grief found a large rock, and with a firm hold on the rock threw himself into the Miluo River.  It is also said that the River Dragon sharing his grief and loss for the country came and flew to a quiet place with him.  There are many stories surrounding his death.

It is said that on hearing of Qu Yuan's actions the villagers rushed to their boats in an attempt to save him, racing out onto the river in search of him or his body.  The fisherman slapped the water with their oars and banged on drums to scare the fish so they could retrieve his body. Other stories say they tossed rice cakes in the river for the fish to eat to give them time to find him.

The legend grew and evolved through the ages.  Myth mixed with fact, reality with fiction. The records of when all this came to together to cumulate into a recognized event are sketchy.  Some would say that it was hundreds and hundreds of years later that the dragon boat festivals started. Wouldn’t it be nice to think that it would have been much sooner, the day it happened?  Certainly the fastest way for news to travel from a fishing village is by boat, sleek fast refined dragon boats.  Or, although the country was in turmoil, the people and armies would still need food, the fishing industry would continue as it had for eons prior to this event.  There may have been races with these sleek craft just in the rush to get to the best fishing spot, or friendly competitive sport.

In the passing of time it has become tradition to commemorate this event though Dragon-boat racing and festivals.  The official day is the 5th day of the 5th lunar month - the day Qu Yuan died.  Because of the international growth of the sport, Dragon-boat festivals and races are now held most every weekend in different towns and cities throughout the world.

The beauty of a Dragon Boat event extends beyond the competition and festival.  Dragon-boat racing has become an avenue for teams, organizers, volunteers and a most important component our sponsors to raise money and awareness for cancer research in particular breast cancer. We ask for, and thank you for your support and donations through you time, your participation and funding. Be generous,

History of the Dragon-Boat

The boats originated with Chinese fisherman.  These long sleek craft were tools of their trade.  Used for fishing and as a standard mode of transportation, their narrow design enabled them to move through the water with relative ease.  In like manner, different cultures throughout the world developed similarly designed water-craft.

The Dragon-boats ranged in length from under ten meters to over 30 meters.  They were originally made mainly from teak wood.  The craftsmen who fashioned the Dragon-boats had the design concepts in their minds, creating boats to meet the needs of the moment. Ongoing design adaptation led to the construction of many different sized crafts.  The main design features remain in that they kept to the narrow width which was normally less than 1.2 meters but the length and weight of the boat would change dependent on the end use and purpose of the boat.  Each boat, dependent on the length, type of wood used and designed function weighed from just under 370 kilograms to several tons. To maintain these boats in a seaworthy condition they would be kept in the water to keep the wood from drying out and cracking. 

The fishing villagers would often build dragon boats just for the festival races that were a little sleeker, faster and of course prettier that their ever day fishing boats.  To maintain the condition of the hull keeping the seams tight and to protect the wood from the sun, the villagers would either sink their boats with stones to store then on the bottom of the river or dig trenches in the mud at the edge of the river and bury them.  This would assure that the craft would be kept tight and strong for the next festival season.  The boats would be so saturated with water and minerals that they would often sink like a stone if capsized, leaving the crew to swim for it. 

As the festivals and boats evolved in modern era, there has been a strong push to standardize the design to maintain the shape and style of the crafts.  This standardization ensures that the boat design and appearance will permit paddlers from all nations of the world to train and compete from a similar platform.  However, even now boats vary in weight and structure and in material composition that ranges from wood to carbon fiber & epoxy resins.  Weight ranges from a few hundred kilograms to over 1000 pounds.  Length is usually in the forty five feet range.

Modern Dragon-boats are generally fabricated utilizing fiberglass for the hull and wood for the seats and trim. There are still boats being made in the traditional materials such as teak wood but they are heavy by today’s standards and require a lot more care and maintenance. 

The original Steel City boat named “Big Black” is a standard international style fiberglass hull with wood gunwales and side boards.  It is 41 feet long, about four feet wide, and weighs about 550 pounds.

Steel City Dragon-Boats in Pittsburgh

Dragon-boat racing in western Pennsylvania began with the purchase of two world championship style racing boats by the Urban Redevelopment Authority in the City of Pittsburgh.  One each of these two craft were placed in the care of the areas preeminent rowing organizations Three Rivers Rowing Association located on Washington’s Landing and Steel City Rowing located in Verona.  That was the early summer of 2002.

The public got their first glimpse of the dragon-boats during the Western Pennsylvania Boater’s Regatta on July 14, 2002 when crews from TRRA and SCR competed head to head in demonstration races.  The first ever official races in the area occurred during the Chinese Autumn Moon Festival held over the weekend of September 21, 2002 when the now three racing boats (TRRA acquired a second boat later in 2002) and nearly a dozen crews competed, including a team from Washington, D.C..  Of course, the SCR crews cleaned the competition in all heats except the open competition when the SCR steersman lost control, veered off course to a sideways stop but still managed to finish well ahead of the third place crew.

The Steel City Dragons was born of those heats in the late summer of 2002.

The second year of training started in April 2003 on the Oakmont pool of the Allegheny River when the solidified Steel City Dragons team began twice weekly on water practices.  Since then, our training regimen has expanded to weight training and stretching routines, as well as individual development programs.

During the weekend of June 21, 2003 the Dragons traveled to Canada to participate in the annual Toronto International Dragon-boat Festival.  This was historically one of the largest festivals in North America with over 6000 racers competing in nearly 120 races over the two-day weekend.  Despite a dismal showing in its Saturday preliminary heats, the Steel City Dragons went on to a successful showing during the Sunday finals with the mixed boat winning its final (Group T) and posting a finish time that placed it in the top third of the overall times and, the women’s crew placing second in their final with a blazing finish despite having three empty seats and a Drummer named Tom.

The following weekend of June 28, 2003 the Team traveled to Cleveland to compete in the Burning River Dragon Boat Festival on the Cuyahoga River. There, the Dragons took gold in the Mixed and Women's categories.

Back in Pittsburgh, SCD crews put away all TRRA competition during demonstration races at the July 13, 2003 Boaters Regatta, again held on the Allegheny River in front of the North Shore Park.  Then, over the weekend of August 16, 2003 during a public scrimmage with a beginner TRRA crew on the waterfront at the new Millvale riverfront park, the SCD crew ran a near perfect 500 meter piece highlighted by a mid-course power series that led into a screaming charge to the finish line.  That day the Dragon flew!

The Dragons competed in the second annual Pittsburgh Dragon Boat Festival on Saturday, September 6, 2003.  There, the Dragons raced against several local teams including the all-Chinese crew -Team Nemo, and a strong mixed team from the National Capital Area Women’s Racing Association – DC Dragons.  The Steel City Dragons swept the competition in five for five performances including Women’s, Men’s, Master’s, and Mixed heat and final.  The performance of the crew that day was outstanding, exemplified by Drummer Leslie Schall who called a near perfect race in the Mixed final, and in the Men’s competition when she slowed the boat to a crawl while some novice crew members found the pace – only to explode with a blistering finish that blew away the competition and surely mesmerized the several thousand spectators.

The Dragons closed out the 2003 racing season on October 4, traveling east to participate in the 2nd Annual Philadelphia Dragon Boat Festival on the Schuylkill River at Fairmount Park.  Eighty-four crews registered for the event that was held on a blustery overcast day. During their qualifying heat, the Dragons faced the 2002 Grand Champion TD Waterhouse crew and 4 other contenders. From the start, it was a two boat race with Steel City running fast on the tail of the TD Waterhouse crew for the entire 500 meters. The finishing time held up for the rest of the morning's qualifiers placing Steel City, with the 6th fastest time, in the coveted "A" Division. The next race was a semi-final to determine the top six seeds for the Championship Final. Here, SCD again faced Waterhouse, the Philadelphia Police and three other crews. It was a four boat race with Waterhouse battling it out for first with the Police and SCD shutting down the fourth place boat by 2/3 boat length going away. At the end of the event, the entire Team was overwhelmed by the fact that Steel City Dragons was going to compete in the "A" Division championship final at one of the East coast's largest races. Seeded 6th, that's where the Team finished - 3.5 seconds (about 3 good strokes) off the winning time of 2:06:85 posted by the Philadelphia Dragon Boat Club Youth Team (a crew that represents USA in international competition.) This finish in this spectacular race was a dramatic conclusion to the months of hard work for this fledgling team.

SCD moved to a new home at the Steel City Rowing Club at the end of the 2003 season, although Big Black still wintered under the eaves of Sylvan Canoe Club during the cold, snowy winter of 2003 and 2004.  During her last flight of 2003, under cold skies, and floating high on the River at 60,000 cubic feet per second, she carried 6 intrepid paddles and her steersman the short distance from Steel City to Sylvan docks.

The 2004 season opened under overcast skies with rain in the forecast.  During early April, the Allegheny River at Verona was a constant 45,000 to 60,000 cubic feet per second.  (That’s a lot of water).  On April 19, 2004 the river was in the high 40,000’s.  The air temperature was about 70 degrees when 17 people embarked from the Steel City Rowing Club docks on an upstream run.  Staying in the riverside eddies as much as possible to avoid the center river flow the highly skilled and vigilant steersman was working the Boat towards the Hulton Bridge under a power series by the crew when disaster struck.  What followed is a long story.  The short version is that everyone got wet, the Boat was paddled home with a duct-tape patch over an ugly hole in the hull, only one paddle was lost, and the Dragons have a tale to tell their grand-children – or at least each season’s newbies.

The season did get better and the Dragons went on to win medals in Washington DC, Princeton NJ and of course Pittsburgh.  At the Philadelphia Dragon Boat Festival in October, the Dragons wowed the crowd of over 2000 racers when they blew away the field in the second of the day’s preliminary heats with a record setting 2:00.42 time over the electronically timed 500 meter course.  Following a slightly slower semi-final heat, the team was qualified in the A Championship final seeded fourth, where they finished, just 1 second off the first place Philadelphia Youth crew in what was surely the most exciting race we had run so far.  The top six teams paddled a flying wedge the length of the 500 meter course with barely a seat difference between first and sixth place.

Leaving the 2004 season behind, members of the Steering Committee petitioned the Urban Redevelopment Authority to deed the “Big Black” dragon-boat to the Team.  To comply with the requirements needed to accomplish that action, Steel City Dragon-Boat Association, Inc., a non-profit corporation, was formed.  During early spring in 2005, URA reached their decision and “Big Black” officially became the property of the corporation.  On Thursday April 21, 2005 the Team moved the Boat from its winter quarters in Verona to its new home across the river at the Fox Chapel Yacht Club in O’Hara Township Pennsylvania.  Earlier, organization managers had met with the great folks at Fox Chapel who agreed to provide access and dockage to the Steel City Dragons, for free.  What a great deal that was and still is for the Dragons!

Entering the racing season of 2005, the Dragons schedule included competition at Washington D.C. (Memorial Day weekend), Pittsburgh Three Rivers Regatta (Fourth of July weekend), St. Catherine’s Ontario in July, the fun-filled Mercer Park New Jersey weekend in August, Pittsburgh’s Dragon Boat Festival in September, and of course our third trip to Philadelphia in October. 

The SCD crews went on to race at the various venues finishing no less than fourth place in finals racing during each competition, and earning two gold medals and a silver medal in 250 meter, 500 meter, and 2000 meter races, respectively, against solid competition during the Mercer Park New Jersey races.  In its last appearance of the year, in Philadelphia, the team placed 4^th again, having paddled to solid wins in the preliminary and semi-final that was re-run (won them both) due to another boat breaking a steering oar.

The 2006 season began with the first on-water practice on Thursday April 21 and ended six months later in mid-October. In between, SCD crews spent over 100 days on the water training and racing.  Two new teams were formed in 2006.  In addition to the now four year old SCD Premier Mixed team and the consolidated Recreational Premier Mixed, the Hot Metal Youth juniors team and Pittsburgh’s original Breast Cancer Survivor crew – Pink Steel were formed under the SCDBA banner.  While the Rec crew and Pink Steel stayed close to home paddling in local races, the Juniors team made the trip to Philadelphia for the 5^th Annual International where they finished in 15^th place during the “A” division consolation final while the Premier Mixed crew placed in first position in each of their 3 races, capturing the Challenge plaque during the preliminary and entering the “A” division championship final in 2^nd seed where, although they actually won the race, finished in 2^nd place due to an out-of-lane technical foul off the starting line.  This, despite having the New Jersey Paddling Club’s coach and world-champion steersman at the helm.

Leading up to the season finale, SCD raced at Ithaca New York in the inaugural event there against our friends from the Philadelphia Police and a strong TRRA-Pittsburgh Paddlefish crew.  On points accumulation, the two teams from Pittsburgh shared 2^nd place behind the Police.  However, the Police knew they were in races all day as both the Paddlefish and SCD ran them down in 250 meter and 500 meter events.  Later, the team traveled to Canada for the Oakville Ontario race where they handily won their division final.

In August, three SCD junior paddlers and three premier paddlers appeared with various teams in the USDBF U.S. National races in Tampa Florida.  These paddlers brought home several medals.

Back in Pittsburgh for the 4^th Annual Dragon Boat festival at the Southside Riverfront Park SCD teams raced in Juniors, Premier, Seniors, Women, Breast Cancer Survivor, and Open categories against local crews and teams from Washington D.C. and Toronto Ontario.  Over 65 Dragons sat boats that day.

Also in 2006, SCD produced several new coaches so that the coaching staff was composed of nine level one qualified persons.

The 2007 season opened with a mini-camp held at Lake Latonka.  There, our two boats – the SCDBA purchased a second Buk Boat that was delivered a few days before camp – and their crews of “campers” drilled and ran challenge races up and down the lake over the course of the April 28^th weekend, despite blustery winds and occasional sleet.

The TRRA, now producing the Pittsburgh Dragon Boat Race, elected to move the event to a new date in June and a new venue at the Station Square location on Pittsburgh’s Southside.  SCD was well represented by paddlers competing in Juniors, BCS, premier mixed, and women’s events.  SCD regained the local championship beating out the Pittsburgh Paddlefish and the DC Dragons in the premier mixed final.

Later in the season these teams and various Team Members traveled to Ithaca New York, Oakville Ontario, and to Harrisburg Pennsylvania for that city’s inaugural event.

Also in 2007, SCD Head Coach Larry and TRRA coach, Ben Ledewitz, acted on a deal struck during the 2006 Tampa Nationals to form a combined sport racing team – Team Pittsburgh.  This crew, made up of twenty-three of the areas best dragon-boat racers appeared at the inaugural Philadelphia Independence Dragon Boat Race – and won.

At the beginning of 2008, SCDBA made a new addition to its growing fleet with the purchase of an outboard motor boat.  This acquisition provides SCD crews the ability to operate with a safety / chase boat during unfriendly weather and water conditions and gives the coaches a new and different perspective form a moving coaching platform.

The 2^nd Annual Camp sold out early and was a great success, again on Lake Latonka.  Later in the season, our own Natacha DeGenna sat with the Philadelphia DBA, wining Gold during the US Nationals at San Diego.

The 2008 crews developed quickly once the weather started to cooperate and while our recreational paddlers never really came together as a racing unit, our BCS participation doubled so that by the end of the season, our overall roster once again grew by several percent.

A revised practice schedule found the boats on the water six days a week with most crews getting out at least twice and a few hitting it three times a week.  The coaching program also swelled in ranks and, lead coaches emerged across all levels of participation.

Steel City racers again made the trip to Philadelphia for the larger Independence Race, to Ithaca and again to Princeton.  On our home water, the Premier (Open) Mixed team handily won the grand finale during the Pittsburgh Dragon-Boat Race – again held at Station Square followed by outstanding showings by our BCS and Juniors crews.  Alas, the made-up Women’s Team trailed to a distant second in the run off against the TRRA crew that competed in the World Club-Crew Championships in Penang.  That might have been a result on several of the Women’s Team members having already paddled four races in each of the Mixed, Junior and BCS division races.

Steel City Dragons Training & Team Member’s Manual

During training sessions, the coaching staff repeatedly reviews basic techniques and work to develop unified crew participation.  On-water training sessions last between 45 minutes and 1.5 hours depending on the crew at hand.  Drills range from simple synchronized stretching to long endurance oriented and race segments of 750 meters, 1000 meters and longer.  Individual coaching and group drills are also done on shore.

With regard to training, this Manual is not and should not be considered a training manual or a coaching manual.  It is merely a compilation of some of the best material on the subject of Dragon-boat Racing and its application in the SCD program and incorporates some of the writer / editor’s knowledge of canoe sport and racing from a 30 year career as a paddler, racer, instructor, and coach.  Please use it to strengthen your knowledge of this remarkable international sport and its development in Pittsburgh through the winning style of the Steel City Dragons Dragon-boat Racing Team.

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

Dragon Boat Safety

Before you get in the dragon boat and experience the thrill and fun that racing brings, read this document so that you understand basic safety rules and know how to react in the event of an emergency.

1.         Life Jackets

Life jackets must be worn whenever you are in the Boat.  You will be instructed to exit the Boat if you fail to wear your lifejacket.

SCD trains on the Allegheny River in what is known as the Oakmont Pool.  The Oakmont Pool has the highest concentration of power water craft in the northeastern U.S.  It is also part of the inland water way used for commercial shipping.  Any one of the recreational or commercial craft is capable of producing a wake that could swamp or capsize the Boat.  In addition, collisions among motorized craft are common.

Although you may feel that you are a strong swimmer, your chances of making it to shore decrease with the exhaustion of practice or racing and the possibility of receiving a head injury in a capsize or collision, so lifejackets are mandatory.

You are encouraged to wear your own lifejacket that is a type 3 personal flotation device.  SCD also has lifejackets available for your use.

2.         Boat Command

There are two people in the Boat who are responsible for the control of the boat and the welfare of the crew.  They are the Steersman and the Drummer.  SCD sometimes practices without a Drummer.  In the SCD Boat, the Drummer is in command of the Boat when it is running.  When a Drummer is absent the Steersman is in charge.  Collectively, as used herein, the Drummer and/or the Steersman are known as the Coxswain (Cox).

When the Boat is being maneuvered, as in away from the dock or into a starting position, the Steersman assumes control.  You may hear the Drummer vocally turn control of the Boat over to the Steersman.  When the Boat is running the Drummer or Steersman has control.  No one else gives commands.

If a mishap occurs, the Cox remain in charge of the Boat until emergency resources arrive.  They will give you commands concerning the actions that you must take.

The Steersman may take command of the Boat at any time they feel the Boat or its crew are in jeopardy.  The Steersman is absolutely responsible for Boat safety.  At that time, the Drummer will second the Steersman’s commands.  No one else gives commands.

3.         Whistles and Other On Board Safety Items

The SCD Steersmen are all supposed to carry a whistle.  During rough water and in cold water, the Boat also carries a floating line throw-bag that is kept by the Drummer and/or the Steersman.  We recommend that everyone carry a whistle hooked onto their life jacket.

4.         Capsize or Collision Safety

A capsize or collision occurs at many regattas.  This may be due to water conditions, inexperienced crews or an error made by the Steersman.  While most of the time pride is the worst thing hurt, serious injuries can result and there have been some preventable deaths in the Dragon Boating community worldwide.

Remember, if the capsize takes place during a practice session a rescue boat may not be close at hand.  Here are some general procedures to follow during one of these situations.

Stay Calm

Always listen to your Cox for direction.  That means always.  Even if you hear “hold the boat” when you are in the middle of a race.

Buddy System.  The simplest buddy system method is to know the person paddling in the seat beside you.  In case of a capsize, you are responsible for ensuring that they have surfaced.  The first and last seats in the boat must also check for the Drummer and Steersperson.

If the Boat Rolls Over.  You cannot stop it once it starts to turn.  If you are on the higher side of the boat when it begins to go over try to jump clear of your seat partner to avoid injury.  If you come up under the boat there will be an air pocket available for you to catch your breath and get your bearings.  Feel your way to the side of the boat and then surface on the outside.  Call out to your buddy to let them know where you are.  If the boat goes over the Cox will account for everyone by calling for seat numbers.

Stay With the Boat.  Stay with the boat until the rescue craft arrives.  SCD does not practice with a rescue boat on the water.  Under no circumstances should you attempt to swim to shore.  Spread evenly around both sides of the capsized boat holding onto the top edge – gunwale.  Due to lightweight construction and bulkheads filled with air, the Boat has the capacity to support a full crew even when fully submerged.  If the Boat is upside down after capsizing spread evenly around the outside and gently roll it over.  Remember there may be others trapped underneath.   Look for or call out to your buddy and obey the instructions of the cox. 

During a regatta, once the rescue boat has arrived they are in charge. If other paddlers are injured or having difficulty reaching the boat give them assistance and make the rescue boat aware of the situation. 

In the absence of a rescue boat, you may be instructed to push the Boat to shore or abandon the Boat if conditions jeopardize your safety.

5. Sitting Position and Standing Up in the Boat.

Once you are seated in the Boat, maintain your position with your outside hip placed firmly against the side of the Boat.  If seat positions must be changed, the Cox will provide instructions while the rest of the crew braces the Boat.  Never stand up in a Boat that is not being secured to the dock, unless you are instructed to do so during a position change.  If you stand up in the Boat while it is being maneuvered or running, the Boat will be returned to the dock and you will be asked to exit.

Here are some other basics to help make your day Dragon Boating safe and enjoyable:

• Always carry a bottle of water with you.  Dehydration can happen quickly while paddling.  If you are going to be out practicing for an hour or more it may be a good idea to carry a quart or more with you. 
• Dress appropriately.  If you are paddling in cold conditions consider purchasing a   neoprene suit.  Otherwise dress in layers to insulate your body.  Cotton is not a good choice due to the fact that it doesn’t insulate when wet.  Wear wool or Thermax clothing in cold weather and water-resistant paddling pants and top to stay dry.
• Apply proper sun protection.   Sunburn can happen quickly on the water and a hat for sunstroke protection is advisable on hot days.

If you have any questions that are not addressed here, please speak with your team captains or coaches.

Steel City Dragons Dragon-boat Racing Team

Team Manual

Dragon Boat Terminology

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

Dragon Boat Etiquette and Voice Commands

Steel City Dragons dragon-boat racing team maintains a casual approach to our community / recreational racing involvement.  Even competitive crews preparing for a race maintain a relaxed attitude about things other than Flying the Boat.  That attitude carries over to the Boat crew during training sessions, before and after races, and on-land. 

The casual nature of our team and individual crews should not, however, be mistaken for a lack of discipline.  Under the direction of our team captains, coordinators, and coaches our crews’ enthusiasm and good nature translates to focused training and all-out drive on race day.

Boat etiquette begins when we lift the Boat from its rack and carry it to the water - or untie it from its berthing and position it to load.  It ends when we return it to its berth at the end of a training session.  From the beginning of a session, the crewmembers are responsible to listen for voice commands and execute the direction in unison.  Everything that happens involving the management and movement of the Boat requires coordinated synchronized movement.  Every action occurs under the direction of the coach, Cox, or team captain.  In moving the Boat, we ask that each crewmember perform as a member of the synchronized Team.

Seat Assignments

Because of the number of team members and their diverse schedules and individual abilities, each SCD sitting crew is different.  While still on land, the coaches’ set-up the crew and assign seats.  Once assigned, you are asked to assume that position when entering the Boat. 

Loading the Boat

During practice, it helps to line up on the dock with your PFD on and your paddle in hand.  At races, we line up on the dock in the seating order.  In both venues, you must quickly and quietly proceed on to the dock and enter the Boat when your seat number is called.  The boat is loaded starting at one end or from the middle to the ends.  It should not be loaded from both ends at the same time, except that at some races the dock masters want it done that way.  Once you are seated, you are asked to assume the “Sit-Up” position.  Paddlers on the outside of the Boat must place their paddles in the extended position (see “Sit-Up” under Voice Commands).

Unloading is usually done in reverse of loading, by the seat numbers as they are called.  Remain in the sitting position until your seat number is called.  When exiting the Boat, one member from the first seat called and one member from the second seat called should remain on the dock to hold and steady the Boat.  All other members must quickly and quietly leave the dock.

When the Boat is loaded and the Drummer and Steersman are ready, you will hear the command “Sit-Up” or “Attention”.  That is your notice to stop talking and prepare to move the Boat.

Command of the Boat

When maneuvering the Boat away from the dock, in to the dock, positioning for a start, or any time the Boat may be in danger the Steersman has command.  If you hear the Steersman say a command, follow it immediately no matter what else is happening.

At all other times, the Drummer is in command.  During training, that position is normally occupied by a coach.  The Drummer, or Steersman in his absence, will give direction.  When you hear a command from the Drummer, you must execute the action immediately and in unison with all other crew members.

Talking in the Boat

When the Boat is being maneuvered, whenever the Steersman issues a command, during races and race pieces you must not talk.  During most training drills it is best to not talk.  Your focus should be on your stroke or executing the required actions.  In addition, if you are talking you cannot hear the directions that are given.  However, between drills and when we are “running the boat” during warm-up pieces and during endurance pieces, light conversation is welcome.  Other times that vocal expression occurs is when you count strokes during a training piece, during the starting piece, during a “power series”, or during the “race rate” part of a race when you scream and shout to psych out yourself and your competition.  Please remember, however, that breathing and shouting are not compatible.

On the other hand experienced racers seldom, if ever, talk in a running boat, never during a race, and hardly ever talk in a boat at rest.  Their focus is on the command and the stroke.

Sitting Position and Movement in the Boat

The accepted sitting position is with your outside hip planted firmly against the side of the Boat.  Your outside leg will be extended forward with the foot braced against the forward cross-ribs.  Your inside leg may be tucked with your inside foot braced against the rearward cross-rib although the preferred position is forward and braced.  During moving pieces and drills, this position must be achieved.  It is the racing position.  With both feet forward you can bear down with both legs and achieve a stronger power initiation and sit-up.

Unfortunately, the seats are hard so some shifting is inevitable.  However, excess movement or a sudden shifting of weight is enough to make the Boat run poorly or even to capsize it in rough water.  Never stand up in the Boat once it is away from the dock.  All seat changes and adjustments must be done under the direction of the Cox who is the Drummer or Steersperson.

Shipping Paddles

Canoe paddles are weapons of mass destruction.  They belong in or close to the water when you are in the Boat.  Sometimes, they need to be brought inside the Boat.  This occurs at the dock and when a crew member “falls out” of a training piece.  When shipping your paddle, bring it carefully into the Boat, place the blade end on the floor between your legs and hold the shaft in front of your body.  Make sure your elbows are also pulled inboard.  During a running piece, bend forward and slightly inboard to remain out-of-the way of the paddler behind you.

Voice Commands

·         “Sit-Up”.  This command is used to bring the Boat to attention before a running action or drill or to encourage erect posture after a running piece or drill.  Stop talking.  In executing the Sit-Up action, you should be in the Sitting Position, head and shoulders erect.  This position promotes deep breathing (oxygen uptake) that you will need in a moment or two.  Your paddle grip should be held by your grip hand that is resting on your inside thigh.  The shaft should be resting across your thighs.  The blade should be positioned out side of the Boat, blade flat over the water.  This is a casual command used as a reminder to sit erect after or before a piece or as a device to refocus a drill.  During rest breaks, in training, it’s great to talk or reposition your legs or butt following this command – while maintaining the paddle position and always alert to a new command.

Another time you’ll hear “sit-up” is during a running piece when a coach or the Cox is encouraging proper body mechanics.  Then it means to sit all the way up during the power phase of your stroke.  Not to be confused with “Sit-Up”.

·         “Paddlers Ready” or “Sit Ready”.  Like “Sit-Up” this command directs focus.  It is not a casual command.  Be quiet.  Breathe.  This command is used when the Cox requires complete focus – usually just before a start command in a race.  The posture and paddle position is similar to “Sit-Up” except you will be slightly rotated and leaning slightly forward and the paddle will assume a forward angle of about 30 degrees.  From the correct Sit Ready position all you need to do to go Ready is to raise the paddle to an upright position.  Don’t even think about relaxing.  Do not talk.  Breathe.  You’ll need all the oxygen you can get.

·         “Paddles Up”:  You swing your paddle into the Set position, ready to drive.  It is used during practice sessions to bring the crew to the starting paddle position for every running piece and many stroke drills.  The “Paddles Up” command requires immediate action.  This is no time to be lazy or daydreaming.  Once in the paddles up Set position, you must hold that position, no matter what, until the next command.  Check your form.  Is your top hand high?  Are the arms straight?  Are you rotated?  Are you bent forward?  Are your feet braced?  Are you ready?

·         “Attention”.  “Ready! Ready!”  This is it!  Paddles up.  Set.  Muscles tensed.  Perfect form.  Breathe.  The starting gun will go off – now!  In a competitive race, the starter may use the “Attention” command to indicate “Paddles Up”.  Advanced crew Cox may use "Ready" in lieu of "Paddles Up" during training.

·         “Take It Away”:  This is a command to start paddling or in a training running drill to continue to paddle immediately following the drill.  It is only used during training sessions. You may also hear some coaches’ command to “paddle” after a drill.  This means to continue paddling at a more relaxed pace while awaiting the next action command.

·         “Go”:  This is the race command to start paddling now.

·         “Series” or “Power Series” or “Power 10 (5)”:  This is a running command that calls for each crew member to suck it up and drive harder for the specified number of strokes (20, 10, or 5).  If no number is specified, it is 10.  The command may be followed by a countdown from the Cox, ie; “Series in 5, 4, 3, 2, 1 Go”.  Or, the Cox may just call a "Series, Now".  During a Series, rating remains the same and power is increased.  The command may be directed to the entire crew or to individual sections.

·         “Back It Down”:  This is command to slow down, stop, or reverse the Boat now.  You may hear it from a race official right before we interfere with another Boat.  It may also be used by officials to direct the Cox to back up the Boat.  When you hear this command from anyone but your Cox, ignore it.  You do only what your Cox tells you to do.

·         Bring (Take) It Up” or “Bring (Take) It Down”:  This is a SCD coaching / Cox command to increase the rating or decrease the rating.  It is directed to the Stroke Seat paddlers who execute controlled incremental increase or decrease in stroke rate, by one or two strokes per minute, accordingly.  Power remains the same.  “Up” may be used in lieu of “Take It Up”.

·         “Power Up” or “Power Down”:  This is a SCD coaching command to the crew to incrementally increase the exertion of power during the power phase of the following strokes.  It is used to adjust the speed of the Boat by redirecting how much power is applied.  It’s used in a race at the end of the starting sprint to remind the crew to apply power as they lengthen their stroke.

·         “Build”.  The common coaching command to add power incrementally.  “Build, build, build” called together means add three increments of power.

·         “Keep It There”:  This is another coaching command that tells the Stroke Seat paddlers, the Pacers, or the crew that the rating and power adjustments are where they need to be.  Keep the rating and power exertion until you are told differently.

·         “Hold The Boat”:  This command directs all crew members to jam their paddles into the water to stop the Boat from running.  It is a Steersman command made just before the Boat runs into the dock or another boat.

·         “Check”.  Is a race starter’s call to hold the boat.  Paddle blades submerged, shafts vertical on the command of the Steersman.  “Check Hard” means stop the boat now by applying reversing motion in addition to holding the boat.

·         “Brace”:  Immediately place your paddle in the low-brace position, grip knuckles down, grip extended to out-board, lower or shaft arm over shaft, paddle blade pushed down in water until entire blade is submerged.  Hold the brace position until you are commanded to release.

·         “Prepare to Reverse”, “Reverse Position”, or just "Reverse": This command is the opposite of “Paddles Up”.  Here, position your paddle in the reversing position and prepare to stroke.  On the second command “Reverse” or “Go” begin to stroke in unison with the rest of the crew following the rating set by the Stroke Seat paddlers.

·         “Draw”:  Given in conjunction with a side of the boat and seat numbers or section designation this is a maneuvering command to pull the Boat to the side using a drawing stroke.  The stroke is done in unison following the first seat in the section taking the action.  Unless commanded otherwise, all other members continue their current action.

·         “Let It Run”:  This is the command that directs you to stop paddling or cease your current action motion.  Until you hear this command, keep paddling. When you hear the “Let It Run” you should immediately stop your motion and assume the “Sit-Up” position.  In all instances, an Emergency or Maneuvering command overrides every other action so don’t wait for “Let It Run” if you hear “Hold The Boat” or “Brace”.

·         “Fall Out”:  This seldom used SCD coaching instruction may be directed to one or more members who are not keeping up with the current rating.  It will be directed to seat position.  If you hear the command for your seat, simply “ship your paddle” and rest until you are ready to come back in.  Remember, you own the option to fall-out and rest during any running piece or holding drill including practice race pieces.  We want you to develop.  We don’t want you so exhausted that you can’t perform.  So if you are really, really losing it “fall-out”.

·         "Finish":  This is a command usually given by the Steersman at the point in a race or race training piece where the sprint to the finish line is indicated.  In a 500 meter piece it happens about the 70 to 100 meter mark depending on standing.  When you hear this piece immediately shift into power drive and paddle as strongly as you can.  It will be over in about 20 to 25 strokes.  Continue to drive until you hear "Let It Run" or until you pass out, whichever happens first.

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

Dragon-Boat Power Stroke

As a Steel City Dragon you are asked and required to know a number of things about paddle strokes, race strategy, and various commands.  You need, however, to learn and execute only one motion uniformly and correctly to be a strong contributor to the success of our team and the individual crews as they fly the dragon.

The Forward Power Stroke applies power to the paddle in the water in front of your body.  The Forward Power Stroke (Stroke) is the basis of good paddle technique in the Dragon-boat as well as other forms of canoe and kayak type self-propelled watercraft. 

Many good paddlers keep it to basics and just get the paddle in deep and clean and pull like mad.  A well-executed stroke however, involves a series of very distinct movements.  Understanding these components of stroke technique is vital to affecting a correct and powerful stroke.

The four phases of a forward stroke are the catch (anchoring the blade in the water at the start of the stroke), compression (the power phase), exit (getting the submerged blade cleanly out of the water), and recovery (getting the blade forward and realigning your body to a set or ready position). 

Because of the complexities and nuances of different individual paddling styles, different coaching techniques, geographic variations, and the techniques involved with other type of self-propelled watercraft nearly every paddler and certainly every training manual will show differences from all others.  On the SCD team, we teach, learn, and execute a simple stroke using proper body mechanics and paddle control.

Even then, any crew that we put in the Boat will exhibit variations among its members.  Your job is to learn the fundamentals, execute proper body mechanics, get strong and fast, and help fly the dragon.

Preliminary Development:

Before you can even think about getting a power stroke, you must develop your cardio-vascular capacity (endurance), your body mechanics (form), and your strength ratio (power).  You also need to understand that every movement in the Boat that is not in synchronization with the movements of every other crewmember will slow the Boat speed through the water and will cause the breakdown of the rest of the crew’s ability to perform in unison and at rate.  So, the more endurance you have, the stronger you are, and the better your form becomes will benefit the Boat only if your performance is synchronized.

In training, we spend a lot of time on synchronization because we know that it is one of the foundation stones underlying a powerful and ultimately fast crew.

We also know that individual body mechanics change to adapt to slower or faster ratings.  For example, the long, deep stroke used at lower rates will not work when the rating goes up.  Conversely, the fast twitch muscles used at high speeds don’t get used so much at lower rates.  To help develop your body mechanics at all levels, we train at varying ratings and power levels.

Our race pieces however, are run at uniform ratings that are appropriate to the sitting crew.  It’s important that you understand the SCD is a mixed group in terms of individual abilities so we work hard to train and develop at all levels.  That interprets to drills that may be beyond your present ability.  It may also interpret as drills that hardly cause you to break a sweat.

That said, a smooth running boat results from paddlers not only driving their paddles into the water at the same time, but also moving through each phase of the stroke in perfect unison.  We look at synchronization as the single most important element of a successful crew.

You need to think of the complete stroke as a cooperative product of its parts, executed in one flowing motion and not as a series of independent movements.  You need to create a mental image of each stroke, understand its components and how they affect overall performance.  Self-analysis of your technique can be made easier by isolating the disposition of the paddle in relation to the boat and by tracking key reference points on your body, namely the wrist, the elbow and the shoulder.  It is useful to know the position of these points relative to your stroke and in relation to an ideal model.  An excellent graphic representation of the power stroke and pictures can be found at www.paddleanonymous.com/stroke.html .  An animated version is at http://ucdragonboat.sa.utoronto.ca/paddling.html. Before you adopt the illustrated technique there, read on.  In 2008 the SCDBA Head Coach produced a short video that breaks down the Stroke and demonstrates the motion in both slow time and at a more normal speed.

The Catch

Submerging the blade in the water in a downward motion is called the catch or plant.  The motion must be done well in front of your torso and is critical to initiating a powerful forward stroke.  You should understand that a strong catch requires good physical conditioning and correct body mechanics.  As a result, most new and novice paddlers have a weak or poorly executed catch and even experienced paddlers fail on the catch as they get tired.

During a stroke sequence, the catch actually begins with recovery from the previous stroke.  With a full upper body rotation and a correctly executed forward lean, coupled with the appropriate height of upper arm / hand lift and lower arm extension, the recovery phase ends with a correctly formed body structure ready to drive the paddle into the next power forward stroke.  The problems begin when the paddler fails to get lower arm extension in the recovery phase resulting in a Catch placed too far back, or when the paddler starts smacking the water with a misguided sense of aggression.

Good catch requires a deliberate and powerful drive downward by your top arm, made more effective when the hand, wrist and elbow of your upper arm are above the inside shoulder.  In conjunction with a fairly straight upper arm, this lift results in proper positioning of the shoulder, arm, elbow, hand structure to deliver a powerful downward force through the paddle into the water.  SCD promotes a high upper hand to emphasize a forceful drive into the water.  However, good control as the paddle tip breaks the water surface and continues into the power phase is more important than how high the upper hand is placed – so long as it is above your shoulder, in front of your head, and pushed into a vertical position on the outboard side of the boat.

Good paddle entry is executed by spearing the water in a forward angled (about 30 degrees) aligned downward motion.  This is accomplished by crunching your torso as you push down.  The result is your lower hand traveling straight down from the set position to the catch position.  Other entries exist, but the angled forward – torso drive is the strongest entry / catch motion in terms of its affect on the overall power of your stroke.  By setting up and executing catch with a positive forward angled blade position, you not only result in the forward boat movement but you also provide lift which reduces the hull displacement and resulting drag – thus allowing the boat to move faster.  In all entries, your bottom arm must be extended straight forward, but not locked at the elbow.  At the set position that is the start of the catch phase, the lower arm must be fully extended and nearly parallel to the water surface.  This lower arm structure helps to anchor the paddle blade in the water quickly and cleanly to its full depth and correct location relative to the side of the boat, without any splash or horizontal movement.

Common problems with faulty catch are the application of power too soon or too late.  Usually, the splash that happens with early power signals the paddler of error and it is easily fixed.  When you paddle Pacer and the Drummer gets a face full of water on your catch, you can bet that your problem will be identified soon.

Another easily identified problem is arcing. That resultss from an overdrive of the downward motion through the catch and into the power phase, a late sequencing issue that is a consequence of low rotation.  Look at side view video that shows the torso leaning forward while the paddle is angled back in a negative position.  This is arcing, essentially a power phase problem.

Not so easy to identify, or fix, is late power.  Here, the paddler may be well into the power phase of the stroke before exerting full downward thrust or, even worse, initiating the torso pull that is the combination of counter-rotation and sit-up.  This is a waste of power potential and personal power development opportunity.  A good catch technique transmits energy into the power phase instantly upon entry.  When every seat is driving the catch and immediately transferring into the power phase, the Boat flies.  The function of 20 seats initiating their pull at the same instance translates immediately into a fast boat.

To see if your stroke sucks, look at the splash or the cavitation (little whirlpool) in the water at the point of entry and as you drive the paddle downward.  If either is excessive it indicates that you are applying power – including initiating the pull/sit-up phase during the initial momentum of the vertical drive - before the paddle is fully submerged.

Correct execution during recovery results in a paddle driving forward at the speed of the boat, lift and forward drive created by pulling your top hand up as you rotate, forward lean to reach the water with your bottom hand, instantly transitioning from the set position, entering the water well in front of you with full extension from rotation and lean, driven vertically downwards until the blade is completely submerged and then transitioning instantly into the counter-rotation / sit-up power phase. 

When you break down that last paragraph, you’ll find all of the elements needed for self-assessment and correction.  Remember the foundation of your power stroke.  Correct powerful paddle strokes come from executing correct form (body mechanics), endurance (contributing to speed over time), power, and finally maximum speed during recovery.  You can see that your ability to execute correctly will define your ability to match the other 19 paddlers in synchronized catch, power application, exit, and recovery phases.

Forward Lean

The idea in Dragon-boating is to run a fast quiet boat.  That means that the motion in the boat is minimized.  So, when you find yourself lunging forward to set up your next stroke, stop it!  That lunge, as opposed to a graceful forward leaning motion, or excessive forward lean during race rates doesn’t help your stroke or running the boat.  It does set up an up and down bobbing, that is completely bad.

Every time the boat wiggles left or right or bobs up and down, it loses speed.  Since your stroke rate and efficiency are directly related to boat speed, when the boat runs slower, you work harder to make it go.  So, when you feel the urge to do an incorrect Rob-Bob-Bob remember that the length of the stroke relies on rotation and lower arm extension and that forward lean is dictated by how far you need to go to bury the paddle blade during and immediately following the catch.

Correct, powerful catch comes from a strong upper body drive into the water at a forward position.  It is sharp, clean, and instantly transmits energy into the power phase.

As rating increase, the length of the stroke and the overall force generated during the power phase decrease so catch becomes that much more important in terms of stroke efficiencies and the power generated at the top of the stroke.

Compression (Power Phase)

You beginners, who think you pull water past yourself when you take a stroke, go paddle the dock.  If that were true, then the dock would not move with every stroke.

What happens with a good stroke is that the blade is planted in the water at some point in front of you.  Then, keeping the blade at that point, you pull yourself and the boat up to the blade.  This happens during the power phase of the stroke.

The power phase is a full body motion that requires coordinated arm, leg and torso movement in a singular and controlled exercise that transmits power into a linear forward direction.  Keeping the paddle relatively vertical and anchored in the water with the arms a paddler uses the muscles of their lower back, abdomen, lower shoulder, and chest (torso) to pull the boat forward. 

The motion begins by figuratively hurtling your body up and over the catch position by pressing the paddle vertically downward. This motion is a smooth and continuous compression of the shoulders downward while crunching your abdominal muscles, at the same time counter-rotating the torso, at the waist.  The upper arm continues to be held high relative to the shoulders and drives down, to keep the blade locked into the power position in the water as the stroke develops.  (A minor forward push of the upper arm will transmit additional power into the paddle with your deltoids and pectorals, but you must keep the fulcrum point of the paddle high, about six inches below the upper hand grip – advanced technique only).

Faults occur because the paddle blade is not completely submerged at catch or because the paddler pulls their upper arm in and downwards at the catch reducing the amount of downward drive and resulting transmittal of force into the paddle through the catch and power phases.  At initiation, the upper hand, wrist, elbow structure remains above the shoulder and stays that way relative to the movement of the shoulder during the stroke.  The lower arm stays straight during the entire power phase.

Another problem results when the paddle blade is not kept deep enough in the water to maximize resistance through the catch and power phase.  This occurs at the beginning of the phase because of a weak catch and at the finish when the paddle is lifted up early.  Focus on a deep, continuous downward drive through the full motion from set / catch to finish and curling your torso over (abdominal crunch) to keep it deep.

As the power phase develops, you will counter-rotate and you will sit up.  This motion, done while driving the paddle vertically downward, applies maximum power using the very strong upper back, lower back, and abdominal muscles.  You are pulling yourself up to the paddle.  (At the point where you are nearly neutral and nearly sitting up erect, you can add a forceful downward drive with the upper arm and shoulder complimented by thrusting the inside hip forward to complete the power phase.  This advanced motion requires real strength and much endurance over the length of a race piece).

Keep the paddle shaft vertical during the power phase.  The paddle should be in line with the keel line.  Do not follow the contour of the side of the boat.

The last element of the power stroke that you must know is actually used to initiate the stroke.  You use your legs.  In the sitting position, at catch and during the early part of the power phase, push down on your outside leg to help you drive your paddle downward and to support the pull of your body to the paddle.  You need to lock yourself in to use your leg in that way, so be sure to tuck and brace your inside foot and leg or you’ll pull yourself right out of your seat.  As you get more comfortable and gain better control over the use of your core muscles, you’ll find that both legs forward is better and stronger.

Exit

The power stroke is brought to an end when your outside upper arm and elbow are vertically aligned with your torso and, your shoulders are parallel to the seat.  This is neutral.  Your blade is still submerged in the water and the shaft is mostly vertical.  Any power application after this point is wasted at best and counter-productive at worst.  Power ends when your knee passes your lower hand and exit occurs with your hand about mid thigh.  (Check the position of hand relative to elbow).  Never counter-rotate past neutral.

Now, with an upward motion of the top hand pull the paddle up out of the water, follow that motion with your bottom hand clearing the blade from the water, drive forward with your lower hand and arm, while you quickly – snappily bend forward and rotate your torso back to the set position.  This motion takes a lot of practice to develop good form and technique.  It also requires coordination between your top and bottom hands and your torso movement – you initiate with rotation forward at the same time that your back drives your arms and shoulders so they are moving, then complete your rotation and bend to set up the structure for the next catch.

A common problem with the finish is that it seems to lack definition of where it really ends.  The rule is that the stroke ends at the mid-thigh (lower hand alignment) and the paddle blade is pulled from the water in front of the hip (paddle blade alignment).  The object of this rule is the lower (or shaft) hand.  At a point approximately just past the outside knee (that is pressed tight against the side of the boat), additional power is misdirected.  So the application of the pulling power should end there or shortly later – that would be the mid-thigh.  The “carry back” of the paddle because of the motion of the boat forward may bring your hip alongside the lower hand.  Stop all motion at that point.

Another problem is ending the power phase too soon and exiting pre-maturely when the rating is up.  Pulling the paddle out during the compression and pull is a terrible waste of efficiency, results in significant splash, and generally hurts because you are slamming on the brakes at the same time you are accelerating.  Worse yet is letting the paddle blade go horizontal which results in lifting water (very heavy) at the initiation of Recovery.

You must focus on keeping the blade deep in the water with a continuous down-ward drive and applying full power to the pull right though to the finish position.

At higher ratings when there is no hang-time at the end of the finish and before the exit, additional power can be had by putting a final push on the paddle before it is pulled out of the water.  This is an extremely aggressive move that requires great precision and a lot of reserve strength at the end of the stroke.  On most SCD crews, many of the members cannot accomplish this maneuver.  If you can, go for it!

Hang-Time

There are two places in the stroke cycle where you can rest.  Rest used in this context is measured in hundredths of a second, but any pause in applying power helps flush lactic acid. 

The first place is at the set position, following completion of the recovery phase, and before driving the catch.  SCD does not promote, encourage, endorse, or in any manner support or acknowledge hang-time at the set position.  Our coaches are trained to spot it when it happens and to nip it.  That’s right, to nip it in the bud!!  The reason we hate it so much is because it requires a lot of energy to hold your paddle in the set position for more than the briefest moment in time.  If you don’t believe, ask to do a set drill or a “pause and go” the next time you sit in a training boat.

The other place that hang-time occurs is at the finish of the power phase.  As the rate decreases, the speed of the power phase and the speed of the recovery phase remain the same as at higher ratings.  So, the only place that motion can be interrupted is at finish.  Here, you really need to be in the rhythm of the stroke cadence and you really must keep your eyes on the stroke paddlers.  To hang, all you need to do is relax your arms at the finish position – paddle held lightly submerged along side the boat, body erect, head up and prepare for recovery.  Let the paddle blade slide through the water.  Do not lift it up, both hands stay in position with the bottom hand in or near the water.  At the point where resistance on the blade diminishes, recovery starts.  You’ll know that point because the muscles in the backs of everyone sitting in front of you will contract as they ready themselves to drive the paddle and their torso forward in recovery.

As rate increases, hang-time shortens and eventually goes away as the stoke cycle becomes a whirl of power and motion.

Exit and Recovery

Next to a powerful, correctly delivered catch, recovery is the most important element in executing a technically correct stroke.  Recovery also serves as a device to assure good rotation and forward lean, and proper paddle placement for the catch.  SCD teaches new paddlers to set by teaching them to recover, and we do a lot of synchronization drills using recovery motion from a hang-time position through the set position.

The recovery is the key to the forward stroke technique as it sets up the catch well forward of the torso. 

Recovery begins with the exit phase that is done at the finish of the power phase.  (Remember hang-time).  To exit, simultaneously move your hands in a forward and upward motion, leading with your top hand and following with your bottom hand lifting up and driving forward.  While your hands are doing that, aggressively rotate your torso to the inside of the boat using your strong abdominal, chest, lower back and erectors.  Use your outside shoulder to drive the forward motion of your lower arm and hand while you pull back your inside shoulder.  If you are tired, lead with your shoulders.    Consciously driving your shoulders will help improve your speed during the recovery and will take a little bit of pressure off your weaker upper arm muscles.  It is a neat trick and helps you stay in synch without overtaxing.  Remember, the smaller the muscle the faster it can be made to move.  The biggest muscles in the upper body used during the stroke are your abdominals, followed by your upper back, your chest, and then your upper shoulders and arms.  You need to develop all of these muscles collectively so that you can accomplish a stroke sequence that is both powerful on the power phase and fast during recovery.  As the forward motion develops, follow the movement by bending forward at the waist until your upper body structure has returned or recovered to the set position.  When the motion is complete, you are set for the next stroke.

During recovery, it is imperative that you keep your arms straight and aligned with your shoulders.  Yes, you did bend your outside elbow during exit – now straighten it. That top forearm should never bend in towards your face until you are in the tavern at the end of the race.

As you rotate and bend forward, look up and out at your top hand.  It will be far forward of your head, slightly above (significantly higher than the shoulder it is connected to) and out over the water.  Now look at your lower arm.  It is parallel to the water surface and reaching far forward next to the guy in front of you.  Your paddle blade is inches away from the water and angled forward.  This is the set position.  If you don’t see this form, you blew it – start again.

During the entire recovery phase, as with the exit, the power phase, the catch, and the set your head needs to be firmly attached to your body, erect, and looking forward.  If you want to be a bobble-head, that’s okay.  Tell your coach who will find you a nice dashboard of a late-model sedan to sit on.

Timing

Precise timing in the boat is controlled by coordinated recovery where each paddler executes a sharp and deliberate snap forward with the lower arm pushed by the shoulder.  Speed of recovery is fixed regardless of overall rating.  Fast.

Watch the good paddlers - their recoveries are fast. The time your paddle spends swinging through the air isn't helping you at all. To go fast, you have to get that paddle back in the water where it will do some good. To increase your stroke rate, do it making quicker recoveries.

Although the movement forward should be kept crisp the paddle should be held lightly to relax forearm muscles.  Very often paddlers exert too much arm power getting forward.  Use your back!  The recovery needs to be fast, and light.  Over time, it will become effortless movement, but it takes a lot of work to achieve speed.

Boat speed during recovery will slow due to the break in paddling.  This rate of deceleration is variable, however.  As the paddlers move forward to set, their center of gravity moves forward causing the boat to decelerate more.  This is one good reason to not lurch forward.  At the end of the recovery, the Boat will accelerate slightly on its own once the paddler’s forward movement ceases.  The rule is to not bob or shift from side to side.

The most common problem during recovery is that the upper arm is allowed to drop too much or it is pulled inboard, resulting in a horizontal motion of the paddle.  This is a complete waste of motion.  Stop it!

Bending the upper arm also leads to excessive movement that will severely limit performance at higher rating and can cause the boat to jump around a lot. Neither the upper or lower arm needs to flex very much in the recovery, or any other time for that matter.

Variations in Stroke Technique

Stroke technique will vary slightly from person to person due to differences in physiology and training background.  It is something that every SCD crew deals with, however, only to the point that individual faults do not interfere with individual performance.  SCD coaches can make the stroke a lot more complex.  Instead, they favor the simplest form and control techniques possible.  It’s your job to learn these basic movements and to train yourself to execute them.

We want everyone who sits the Boat to perform at their own potential.  Individual power or speed is not as important as crew synchronization.  It’s your Cox’s job to find the output level that runs the Boat the best under all conditions.  But, remember that on race day, for that 500 meters over two to three minutes, you need to pull out all the stops.  That means hitting each phase of the stroke at the same time and putting 110% in to your recovery speed, torso drive, and power pull.

Stroke Rating

One of the most immediate features of stroke technique which can be readily adjusted is the rating and finding the right rating is the greatest difficulty many crews face. There is a delicate balance between boat speed and rating that is affected by the conditioning and strength of the crew and the duration of the work load.

SCD trains at different power intensities and at different ratings.  We also train over longer distances to build endurance and power.  We commonly run power drills over 200 to 250 strokes and a usual practice race piece may be 750 or 1000 meters or even upstream against the current.  On the other hand, our ratings seldom exceed 60 except during a tight competition.

The goal is to constantly improve overall power and resulting speed. 

Basically, the faster the boat moves, the higher the possible rating. Conversely, a higher rating doesn’t necessarily translate into a faster boat speed unless the crew is fit enough to respond to the power demand.  Control and power take precedence over rating.

Demands on rating depend on the caliber of competition. For example, the top Dragon-boat teams in international competition rate between 85 to 96 strokes a minutes with surges that top out between 100 to 120 (Nam Hoi bursts out of the start with a blistering 130). Rating at 75 to 80 is not competitive in international competition regardless of how much power is mustered.  On the other hand, at the local level, the faster teams seldom exceed 80 with most race rates in the low to mid 60’s.  Teams that try to get too high ratings fade quickly due to lack of conditioning.  One big problem is the crew doesn’t realize the error until they start to fail from lactic acid build-up – a condition that causes immediate muscle fatigue and failure.

Changes in rating play an important role in the development of race strategy and a crew must be well versed in the technical differences and varying degrees of endurance that are associated with different stroke rates.  Generally a slower rating will be accompanied by a longer stroke length with a greater emphasis on torso rotation and pull with the lower back muscles.  Consistency and maximum use of power is the critical aspect of a lower rating which allows a paddler to function at a level of intensity just below his or her anaerobic threshold.  At a higher rating, the characteristics of the stroke technique changes dramatically with a reduced length of stroke and less movement of the lower torso.  At higher rates, powerful propulsion comes more from the catch and finish drives since the power phase is reduced in length.  At higher rates, the catch location does not change but the finish position, and following exit, move forward requiring the paddler to lock the angle of his torso forward and to derive power from the rotation of his upper shoulders and arms. 

Regardless of stroke rate, power intensity, or the ability to maintain perfect form through the course of a drill or race, synchronization among all paddlers is our first priority.

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

Dragon-boat Racing Start

The race start stroke sequence is very specific, designed to break the standing tension of the water on the hull of the boat, to pull the boat into motion from the standing position, to provide initial acceleration, and to transition into the race rate.

The initial starting strokes are done with forward bend, deep driving catch, and long powerful pulls.  The sequence should work like this:

Pre-Start Attention Command – frequently “Sit-Up” or “Attention” from the Cox.  In 2009 all crews should use “Sit Ready” for this element.

Sit-up in Sitting Position.

Focus attention on Stroke seat paddlers.

No talking. No shifting. No looking around.

Verify torso position.

Verify leg position. 

Breathe deeply.

Ready-Ready Command – often the race-starter will use “Attention” during a competitive event.  Usually our cox will call “Ready” before the starter does.

Assume set position with paddle blade positioned just above water surface, or partially or fully submerged for a standing start.

Arms are straight, top hand positioned over bottom hand, paddle blade angled forward.

Upper body is bent forward.  Torso is rotated.

Begin to brace legs in anticipation of start.

Exhale, inhale and hold breath.

Go Command – usually a gun or siren in a competitive race.

Stroke 1

Because there is little rotation in the first stroke it is a short stroke – about half the length of a full stroke.  There is some elbow flexion and emphasize leg drive to get deep.  Drive paddle deep, at catch initiate powerful sit up pulling boat to paddle until torso neutral.  There must be no splash or cavitations during start.  Immediately exit and recover quickly.

Stroke 2

Set position is full torso bend forward, arms straight.  Drive catch deep.  Strong pull through sit-up to neutral.  Some rotation.  Power phase a little faster.  Fast recovery.

Stroke 3

Lengthen stroke to about three-fourths full length, add rotation to achieve reach.  Arms stay straight.  Add power phase and recovery speed.  Boat comes up on this stroke.

Stroke 4

Add more speed, boat is now beginning to run.  Good rotation an counter.  Immediate recovery.

At this point, the boat is up and running.  Now, we do the transition to sprint using 3 or 4 transitioning strokes that incrementally reduce the initial power while adding speed.  Here, recovery speed accelerates incrementally as the length of the “pull” shortens – finish at the knee

Stroke 5

Full rotation, reach.  Add speed.  Drive is still pronounced, not so deep, and faster.  Immediate fast recovery.

Stroke 6 and 7

At stroke 6 the power phase rate should be close to the sprint rate, the boat should now be running strong.  Stroke 6 is faster as you continue transition up to sprint rate.  With rotation.  Immediate recovery.  Rate goes higher on each subsequent stroke.  On completion of next stroke rating is at sprint.  Recovery is very fast,

Stroke 8 – 29  (Sprint count will vary from crew to crew.

Stroke rating is maximum, recoveries are extremely fast.  Stroke is short from catch position far forward with upper torso rotation and reach, stabilized forward lean with minimal sit-up (uses heavy abdominal crunch motion to achieve short powerful stroke)

Stroke 30/31

Initiate 2 or 3 stroke transition to mid-piece rate (race rate) trading rating for power to keep boat running true.  (No settling in)

In a race, the SCD crew is directed to power up after the sprint.  This is regardless of position on the course.  The power call sets the stage for the output needed through the mid-part of the race.  Here, absolute focus is needed.  Watch stroke constantly. At “finish” the cox will again call for power and the rate may go up.  Be ready.

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

SCD Seating Sections & Crew Positions

Each full crew that sits the Boat is composed of twenty-two people.  At the front or bow of the boat is the Drummer who sits facing the rest of the Crew.  The first paddling seat is occupied by the Strokes followed by the two more seats that make up the rest of the Pacer Section.  In the middle, usually seats four through seven, are the muscle of the Boat who are the Engine Room.  Behind them in seats eight, nine, and ten are the Rocket.  Standing in the stern is the Steersman.

Steersman

Largely the most important position on the Crew, this is the only person that can lose a race all by themselves.  It is a position of great responsibility that requires much physical strength (especially when we run the Boat on the river at 60,000 cfs), mental alertness, good vision and hearing, an absolute understanding of the effects of wind, waves, and current, and a thorough knowledge of the Crew and their abilities.  A top-notch steersman knows racing rules and various race strategies (including how to ride wash without getting caught).  They will also be an excellent paddler who exhibits perfect form and maximum power with every stroke.

The Steersman is totally responsible for the safety of the Crew and the Boat when it is running and during maneuvering exercises.  In the absence of the Drummer, the Steersman is in complete charge of the Crew and Boat.

Steersmen must be able to exercise full control over the boat and do the following:

• Maintain a straight course at full racing speed with a full crew of 18-20 paddlers plus drummer.
• Steer a figure of eight course around two buoys at normal speed with a full crew.
• Demonstrate safe approaches to a jetty / pontoon / dock / marker buoys in still and windy conditions.
• Demonstrate the correct way to load into a starting pen.
• Turn the boat through 360° in both directions without the use of paddlers.
• Propel the boat forward in a straight line without the use of paddlers.
• Propel the boat in reverse for 50m with the use of paddlers.
• Execute an emergency stop from racing speed to full stop, turn the boat through 180° and start off again
• Answer questions about basic safety, Coast Guard and Pennsylvania waterways regulations.
• Conduct a crew through a one hour practice session.

Steersmen are responsible for:

• The safety of your crew
• The safety of your boat
• The safety of other water users
• The image we present to the public

When accepting the role of steersman, assume nothing -

• Do not assume your crew know what they are doing
• Do not assume your crew know what you are doing
• Do not assume operators of other boats know what they are doing, or that they know, or will adhere to the rules of procession.

Steersmen must control practice sessions to include

• Request crew to wear a life jacket.
• Brief the crew on basic safety.
• Load the boat.
• Balance the boat.
• Instruct beginners on paddling technique.
• Run a warm up circuit.
• Stretch.
• Perform various exercises and drills.
• Dock and disembark.
• Stow the boat safely.

Ask your coach about learning to be a Steersman during one of our Steering Clinics.

Stroke Seat

Arguably, the next most important position, the Strokes (actually only one of the first seats sets stroke – the other follows) set the rating and the tone for every piece that is performed.  To paddle Stroke requires perfect form, huge power and speed, exceptional endurance, and a great sense of humor.  It also takes a real competitor to Stroke race or some of the grueling workout sessions performed by SCD crews.  SCD Strokes are frequently called on to set the pace for several mile endurance runs and multiple consecutive power drills.  SCD Strokes are tough.

The Stroke takes their direction from the Cox – usually the Drummer who controls the running boat.  Good Strokes, however, already know what is needed by the feel of the way the boat is running or the chatter from the seats behind them.

The Stroke seat is the forward-most paddling seat in a running boat.  Usually seat one, but the first seat in any section during section drills.

Pacer Section

Like the Strokes, all paddlers in Pacer need great focus to keep the pace correct.  They are the paddlers that the rest of the Boat is watching to get their leads and timing.  Pacer is usually seat 1 through 3.

Engine Room Section

This is where the big-guns sit.  Their job is to maximize power on starts, during series and at finish.  Usually a bit slower on recovery, this is where the Drummer focuses their attention to assure the Boat runs smooth.  When the engine room breaks down, so goes the rest of the Boat.  Engine room is usually seat 4 though 7 but can include the stern-most seats as well.

Rocket Section

When the Cox calls a series, they are calling it to Rocket.  This is the hardest to paddle section of the Boat, because the water resistance is so much less at the rear of the Boat.  So Rocket needs to be both fast and powerful to produce any thrust.

Many crews put their weakest paddlers in Rocket where they can’t do any harm.  The problem with that is they can’t really contribute much either.  SCD tries to get the strongest of the smaller paddlers in Rocket where they can make the difference between a running boat and dragon-flight.

Rocket is usually seat 8, 9 and 10.

Drummer

A good Drummer has rhythm.  They have the beat.  They are also excellent paddlers who can recognize crew weaknesses and compensate and crew strengths and exploit.  The Drummer works closely with the Steersman to control the Boat and with the Strokes to run it.  During a race, the Drummer uses the strike on the Drum to keep the beat, but they too are following the Stroke.  On the SCD, the Drummer is the boss.  Period.  This is not negotiable.

During a race, full attention must be turned to the Drummer who is completely responsible to direct the race strategy and to the Strokes who set the pace.  Failure to pay attention could very well result in a drum-stick collision.  Ouch!

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

Conditioning, Exercises and Stretching

So, you thought you might get in shape?  Maybe paddle a little stronger?  Maybe go a little farther?  These are admirable goals.  And, there are dozens of ways to achieve them.  From taking a brisk walk around the block every day to joining a gym and pumping iron.  The best way, however, is to get boat-time.  Now, the first step to doing that is to get up from the couch, turn off the television, put the bag of chips away, and go get in the boat.  The best racers and recreational paddlers get boat-time every day or at least almost every day.  In some places, they do that throughout the year.  In other places, they cross-train in the off season by skiing, bicycling, swimming, or running.  The best racers and recreational paddlers get very little couch-time. 

Sometimes it just is not possible to get boat-time.  Maybe the team boat is not running today or maybe you do not have your own boat.  No worries, there are options.

Think about the skill progression in DB racing.  Form comes from flexibility, endurance comes from repetitive motion against resistance over time, and power comes from muscle strength.  You also need to develop good cardio-vascular conditioning.  It's hard to perform when you can't breath.  With these building blocks in mind, what you need to do now is determine where to start.  If you said with power or speed, go back to start, do not pass go, do not collect $200.00.

The place to start is with simple stretches that promote flexibility.  Stretches need to encompass all of your joints and connecting tendons, ligaments, and muscles.  Because a well-executed series of dragon-boat strokes calls on just about every muscle and joint in your body they all need to work.  One of the simplest series of stretches is identified in the canoeing instruction manual available from the American Canoe Association.  It even has pictures.  These stretching exercises are identified here.

There are also excellent articles on stretching in the Spring 2003 and Summer 2003 editions of Dragon Boat World magazine.  A great web-site is www.exrx.com.  with hundreds of stretches and weight resistance training examples (moving pictures, too)

Upper Torso, Shoulders & Arms

·         While standing or sitting, back straight, interlace fingers above head, arms extended, palms facing up.  Reach up to feel stretch in arms, shoulders, and upper back.  Push gently back for additional stretch.  Hold position for 15 seconds before releasing.

·         Kneeling, place palms flat on floor with fingers pointing towards knees.  Lean back slowly, stretching forearms and wrists.  Don't force the movement.  Hold position for 20 seconds before releasing.

·         Standing or sitting, back straight, hold paddle shaft or piece of cloth or line between hands, arms extended.  Move arms up over head and behind your back as far as possible before straining shoulders (no pressure).  Hold final position for 10 seconds before releasing.  This is a good flex movement so try to get more range every time.

·         Standing erect, reach one hand above head and move arm forward and downward in a circle.  Extend arm fully.  Reverse direction.  Repeat with other arm.  Do a series of this motion, first one then the other.  Then try alternating sides in single cycles.  This will loosen up your torso, as well.

·         Raise your arms over your head, hold one elbow with opposite hand, gently pull the elbow behind your head.  Bend to the side opposite the held elbow.  This opens up your entire side from the hip, through the shoulder to the upper arm.  Repeat on other side.  Hold for 15 seconds before releasing.

·         Extend a straight arm horizontally across your chest reaching out fully.  Press arm in to chest to stretch shoulder.  Hold arm above the elbow and press in to chest.  Repeat on other side.

·         Extend an arm fully, from vertical to horizontal out to the side.  Hold the horizontal pose for 15 seconds.  Extend the horizontal arm rearward to flex shoulder even more.  Repeat with other arm.

·         Hold arm out to side in a 90 degree angle at elbow, upper arm horizontal, forearm vertical.  Palm forward.  Rotate forearm forward and down to palm facing rear.  This provides rotational stretch.  Extend rotation until it is felt in your shoulder.  Hold 15 seconds at full extension.  Repeat other side.

·         Extend arm fully, palm down.  Rest upper arm against a door-jamb or have a partner hold it above the elbow.  Push forward against the resistance.  Hold against resistance for 5 seconds.  This isometric exercise promotes blood-flow.

·         Another is to have a partner pull down on upper arm while you push up.  You'll feel this under your arm.

Lower Back, Hips, and Legs

·         Flat on back, arms straight out to sides, lift one leg straight up to vertical.  Do not bend your knee.  Stretches hamstring.  Hold for 15.  Repeat with other leg.  Do three repetitions.

·         Flat on back, legs outstretched pull one knee toward chest using both hands.  Keep you head down, touching floor.  Hold this for 20 to 30 seconds until you feel it in your butt.  Do the other side.  You already know what is being flexed here.

·         Same position as previous only this time pull the knee toward the opposite shoulder.  Hold 15.  Same area is affected.

·         Squat, feet shoulder width and pointed outward, heels on floor.  Hold for 30 seconds to feel stretch in lower back.

·         Torso rotation.  For even better isolation, do them while sitting.  Do them while holding a paddle or stick behind your torso.  Flip it over your shoulders or hold it in against your waist.  Hold stretch at deepest point.  Repeat to both sides.  How many torso rotations is enough?  Let's put it this way; in a 500 meter piece done at 55 strokes per minute for two and one half minutes, the number of rotations (to your strong side) is 137.

·         Forward bends, done while sitting, to about a forty five degree angle, with a full sit up.  See torso rotation, above.

Stretching promotes flexibility and better joints.  It stretches the muscles and all that other stuff that hold your bones in place.  It does not build cardio-vascular capacity, endurance (except maybe to suffer quietly) or strength.  Cardio conditioning and strength training require resistance.  CV training is done using very light resistance at a high rate of repetitive motion over an extended period.  Exercises like walking, jogging, distance running, bicycling, cross-country skiing, using Lifecycles, Aire-Dynes, rowing machines, elliptical trainers, treadmills, and the like all contribute to CV capacity that is basically a higher rate of oxygen to the blood.  More oxygen means more efficient muscular output.  It also helps keep you young and good looking.  The recommended minimum CV conditioning is 3 to 5 days per week for at least 30 minutes.  More is better, but only within your individual limitations.  Start your CV program slowly, and build up to higher intensity and longer sessions.  A training tip for when you are beginning to feel good is to do variable rate exercises at variable (read more intense) resistance.  The reason is that your body has memory of the load demands placed on it.  So, if you jog slowly around a track for thirty minutes, your body will condition itself to jog slowly around a track for thirty minutes.  If you add elements into your routine like running up a hill for ten minutes, and running at a faster pace for five minutes, you will develop stronger capacity and you will develop it faster.  Do not over-do your work-out.  The slightest injury will result in days, weeks, or months of work lost.

Endurance conditioning is a combination of CV development and resistance training.  In the dragon-boat, you must produce about 150 good power strokes performed over a two to three minute interval.  That is not too much to endure, you say?  Get in the Boat!  In canoe-sport, the most effective way to build endurance is to paddle over longer and longer distances at more powerful outputs and higher rates.  There is really no substitute.  You can, however, come close.  One of the best ways to build paddling endurance is to use a rowing machine or other device like the Weslo Cardio-Glide that require arm, upper torso, lower torso, and leg action.  The effect of these machines is to provide huge repetitions at variable rates and resistance.  Basically, you set the tone by how hard you work.  Another great exercise that you should be doing is sit-ups.  Do these at a one-second rate for about 500 reps.

Then, there is resistance training with weights.  Now you are at the stage of development where things start to get interesting.  You want to get strong but you do not want to "bulk up" like a power lifter or body builder.  You want to develop mixed potential so that you can drive the stroke and get lightning quick recovery.  Solution?  Train with light weight at very high repetitions and multiple sets.  Want to add a CV element?  Don't rest between sets or exercises.  Consider this; if you are a power lifter (big hulking muscles) and you do maximum lifts on each of twenty stations you may get four or five reps per lift with an average weight of maybe 200 pounds.  That's 20,000 pounds.  Because of the excess weight, you will also spend a lot of recovery time between lifts.  There is no CV contribution.  Now consider this; if you average just 60 pounds per station for 20 stations, but you do three sets of 20 per lift you will move 72,000 pounds.  Because you don't tax yourself on any one lift, you'll also move a lot faster between sets and stations.  You get huge CV development.  Which athlete would you rather be?

A specific weight training program is easy to develop.  It requires weights, preferably machine oriented (free weights are hard to manage in terms of set up and to control), a defined circuit, and a trainer.  The last element is mentioned here because you do not want to just go out and start lifting weights.  Weight training requires a distinct knowledge base that only a trainer or someone who has been trained possesses.  Also, you should consult with your saw-bones before you ever set foot in the gym.  You need to know that you can handle the strain and your trainer needs to know about your every physical condition.  One of the best machine circuits for canoe training is the Nautilus system.  Nautilus gyms exist all over the place.  The equipment provides variable positive and negative resistance, controlled motion (you can learn to use most machines in 1 or 2 sessions), and promotes flexibility through a full range of motion meaning that the lifts are body-mechanically correct.

Specific exercises that are good to develop paddling muscles include these.

·         Roman chair extension

·         Hip extension

·         Leg extensions

·         Leg curl

·         Leg press - squats

·         Sitting row

·         Lat raise

·         Straight arm pulldown

·         Chest fly

·         Chest press

·         Overhead press

·         Bicep curl

·         Tricep extension

·         Abdominal crunch

·         Torso flexion

Nautilus makes a machine for each of these.  Other machine systems do too.

On the other hand, a set of two, five, and ten pound weights, some dumbbell bars, and a rowing machine are all you really need to do resistance training right in your own living room.  In fact, if you do it that way, you'll never have to miss an episode of Everybody Loves Raymond, and your significant other will leave you alone because they don't want to hear all the grunting.

Were sit-ups mentioned before?  Hundreds of them.  Everyday.  Also abdominal crunches (sit ups from Hell).  Always use a raised knee position.  Breathe out on the way up.  And, don't go all the way back.  Control your motion to isolate the abdominals.  Hand / arm position is not important.  Hold the TV remote in one hand and an iced tea in the other.  Or, fold them behind your head, or across your chest.  Head position is important.  Keep it erect.  Do not tuck your head or shoulders during sit-ups or crunches.

Want more?  There are volumes of information on the internet and at Barnes & Noble.  On the web, the Hong Kong Island Racing Club has good conditioning info.  Stay away from "body-building" and Olympic weight lifting stuff.  The techniques are wrong for your goals.  Stay with general conditioning and sport training.  Can’t find anything on canoeing or dragon-boating?  Try rowing. 

Get ready to watch those pounds and inches disappear.  Oh yeah!  Diet also plays a big role in this scene.  But, that's another page.  In the meantime, throw away those potato chips!!

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

Drills & Dock Paddling

The Steel City Dragons practice a number of drills for form, synchronization, endurance, and power.  Speed drills are also available, but seldom practiced because of the emphasis placed on unified power paddling.

Paddling the Dock - One of the most effective and least liked drill venues is to paddle the dock.  Literally, the paddlers sit on the dock in the right or left positions, and execute drills and the elements of the power stroke motion at a very slow rate and with very little power.  During these drills, one or more coaches observe and manually correct an individual paddlers form using voice commands and physical correction.  Since this is the only practical way for coaches to actually position a paddler, it is used most often in the early season, and for new paddlers joining later in the season.  Paddling the dock may be transferred to paddling chairs or paddling a pool during bad weather and in wintertime.

Paddling the dock may also be used after a particularly bad training or race piece as an opportunity to effectively improve form.  Some team members would likely call that punishment for messing up.  They would likely be correct.

Running Boat

Unified, slow, easy drills are also done in a running boat when the water is calm or when the crew is tired from a hard practice piece.  It takes a little effort to execute correctly when you are tired, but that is exactly the time when your focus needs to be the best.

Set Drills - Starting from a neutral position set drills are directed to the resulting structure created by full rotation, forward lean, correct shoulder position, top arm structure, and lower arm extension at the initial Set position (Paddles Up) at the end of the Recovery.  Set Drills help to develop the body mechanics (muscles) that drive the recovery.  They can also be used to develop synchronization from both verbal and manual command or from visual observation of the Stroke Paddlers and, to develop recovery speed from the Finish position.  Set Drills are best performed in the Boat but can also be performed Paddling the Dock, particularly when several paddlers require hands on Form correction.

At the correct Set, paddlers must be fully rotated to their inside.  The rotated torso must be leaning forward far enough for the paddler to reach the water with the tip of the paddle blade.  The lower shoulder is pushed forward and outboard, the lower arm is fully extended parallel to the keel line and outboard, and the tip of the paddle blade is held just above the water surface.  The top shoulder is pulled back, the top elbow is held higher than the top shoulder above the inside ear (actually above the head for advanced paddlers), the top forearm is extended straight out from the elbow toward outboard, and the top hand is outboard in a position above and behind the lower hand.  The paddle shaft & blade are in a vertical alignment front to back and at approximately 45 degrees top to bottom.  The lower hand grip should be between a few finger widths and a palm width above the neck of the blade (where the round shaft ends and the flat blade starts) with fingers wrapped around the outside and thumb wrapped around the inside of the shaft.  Your grip will be just firm enough to control the shaft and prevent it from slipping during Catch and Power.  (Ask about Sex Wax).  The upper hand grip must have the fingers wrapped over the top of the "T" and the thumb wrapped under the bottom, outboard side of the "T".  The "T" must be perpendicular to the keel-line and (cannot emphasize this enough) outboard (and remain in that position through the entire catch, power, and finish motion).

Set drills are also used for Race Start positioning.  These are best done by assuming the position and holding it until it hurts.  Remember that muscles have memory so repetitive motion done slowly or at rate will train your muscles to the correct motion.  It's kind of like remembering names or phone numbers.  The more you say them or dial them, the easier they are to remember.  Usually, 100 repetitions of a motion begins to set the correct pattern.

Catch Drills - Catch Drills start at the Set position and involve the Top Hand Drive to the Catch position.  When executing the Catch, paddlers and coaches need to be aware of wayward splash.  It is advisable to transition into a weak Power Phase when doing Catch drills, instead of trying to slam on the brakes at the end of the catch.  Or, do them slowly.

The Top Hand Drive requires upper arm lift and extension.  Period.  This is not negotiable.  There is no short-cut or trick to avoid it.  Power and motion for Top Hand Drive emanate from the strong lower shoulder muscles and are transferred through the extended muscles of your upper shoulder (which is why your elbow must be positioned high), past your elbow into your forearm and hand.  Elbows that are bent in towards your face or, wrists that are cocked up, down, or sideways interfere with the power transmission (like putting a kink in a hose) and ultimately will cause you injurious grief in those joints.  Elbows that are held too low result in unnecessary strain on your upper shoulder (rotator) resulting a much weakened stroke, early arm / shoulder failure, and possible injury.  Arm drive to Catch initiates counter-torso rotation.  At the Catch position, you will have unwound some of that rotation developed to Set, but not all.  If you find your torso in neutral at Catch (shoulders perpendicular to the keel-line) it's because you did not rotate enough during Recovery.  Softly forceful (stroke softly but drive a big stick) Top Hand Drive plants the paddle blade vertically and completely under the surface.  Your bottom hand must get wet and not from splash.  Once that Catch is locked in place, the blade stays put while you pull yourself and the Boat up to it.  Catch is the most important element in a successful Power Stroke.  It determines the credibility of long deep strokes at lower rating and becomes the entire (primary in advanced paddling technique - see Finish Drills) power element at very high ratings above 70.

Finish Drills - Newer paddlers or paddlers that are not conditioned cannot do a Finish Power Burst.  Many well-conditioned paddlers cannot either.  One of the reasons is that they never practice the motion - or are unaware that it exists.  Done at the end of the Power Phase and before Finish this extra downward drive is executed in the last possible instant with the last available motion remaining before reaching neutral.  It is simply a final conscious downward thrust of the top hand in conjunction with a final concentrated abdominal crunch.  In effect, you are squeezing the last remnant of power out of your mechanical structure.  When done as an isolated motion, it is traumatic so any drill of this motion is always done in conjunction with a power stroke.  To become world-class, this motion and the Catch constitute the Power Phase at high rate and, it is the only non-Catch / counter-rotation power element done by marathon paddlers where there is no "sit-up".  SCD crews do not practice this motion, but individual paddlers who are properly conditioned and who have mastered the other fundamental elements are encouraged to add this motion to their portfolio after they have been coached in correct execution.

Exit Drills - Exit Drills start at the end of the Finish, with the paddle blade still submerged.  Look down at your bottom hand.  It should be in the water next to your mid-thigh.  Look at your top hand.  It should be outboard.  Look at your paddle shaft.  It should be almost vertical.  Look at your blade.  It should be submerged behind your bottom hand, angled downward and slightly back.  Your torso is erect, facing full forward.  From that position, on command, execute a full torso rotation at the waist while you pull back your inside shoulder, lift your top hand up and you drive your outside shoulder / arm / hand structure forward.  The paddle blade will slice out of the water diagonally while your lower hand forms a slight upward arc towards the set position.  When the paddle comes out of the water there should be no splash.  During exit, the blade is never lifted horizontally.  The “T” grip remains outboard.

Synchronization Drills

Synchronization (sync) work uses many of the same drills used for Form and for Power development.  In fact, as a SCD, every motion should be in sync.  Synchronization requires focus.  It requires listening for and seeing what is happening.  It also requires correct form, enough power to do the motion, and the endurance to do it repetitively.  Sync drills are done during nearly every practice session and with enough repetitions per drill to get a unified motion.  Sync drills are mentally and physically challenging, frequently done at the end of training pieces and often in conjunction with a form drill.  The difference is how long the crew is asked to hold a resulting motion (Set) while stragglers get it together. 

SCD practices several Sync drills.

Rob-Bob-Bob

Named after the internationally famous engine-room paddler and occasional steersman, Rob Bob, this drill entails positioning the crew in their sitting positions with their hand, hands, or paddle shaft pushing the shoulder of the member sitting before them.  On command, the entire crew leans forward and then sits up, mimicking the cadence motion in a running Boat.  Done in the Boat, the forward lean must produce no bob, while the sit up must be done forcefully.  Paddlers perform the Rob-Bob-Bob in unison following the designated Strokes.  The drill can be done by Section, by Side, on land, in the Boat, and with eyes open or closed.

Blind Drill

Done sitting still or in a running boat using the Rob-Bob-Bob or a comfortable stroke rate, when the Cox sees the Boat (crew) running smoothly in unison, he'll call for eyes closed.  Close yours.  Now, feel the rhythm.  Listen to the sound of your crew-mates as they lean forward.  Listen to the sound of 20 paddles catching water, pulling, hanging, and exiting together.  See how long you can stay with the pulse until you lose it or you hear "eyes open".  Good crews run at rate for five minutes or more.

Paddle Drills

The two most commonly used paddle drills are the Tap-tap Stroke Drill and the Power Stroke Drill.  In both, the object is to perform an initial motion immediately followed by a single Stroke to neutral. 

In Tap-tap, the crew starts at Sit-Up.  On the drum-beat, the crew executes two taps of the paddle shaft on the gunwale followed by one full stroke and then returning to Sit-Up.  The Drummer may call successive "repeats".  You will always return to Sit-Up.  Don't anticipate because this drill is great in front of a crowd and the Drummer may call for a Paddle Salute at any time and you don't want to be reaching when everyone else is saluting. 

In a Power Stroke Drill, you'll start in neutral at Sit-Up or at Finish with the blade floating on the surface.  On command, you will execute one full motion Stroke returning to neutral at Finish.  Likely, there will be several repeats called before the Cox is happy, so stay focused.  This drill frequently becomes a silent drill when coach uses a hand signal to indicate Go or when he voices Go so only the Strokes can hear.  Then, it becomes a matter of paying attention or getting a very dirty look.

Variable Rate Drill

SCD race strategy requires different rating for different situations.  Rating is up to the Drummer and the Strokes.  In practice, the ratings are changed often during a running piece and in a race piece.  Often the Drummer talks only to the Stroke so you need to pay attention - that's what Sync Drills are all about.  Sometimes, during practice, the coach will say things to one or more members like "you're lagging", "you're leading", "pay attention seat 8", or "get-it-together".  The SCD Strokes are good leaders and good followers.  When they hear coaching calls like these, they'll take it down so that the crew comes together.  On the other hand, with calls like "looking good" or "fantastic", they'll take it up because they know the crew is on.  Some of our Strokes have gotten so good that they can feel how the Boat is running and they'll adjust automatically.  When you are sitting a quiet running boat, and the rating goes up, you know you are doing it good.

Power Pyramid, Power Ladder, and Power Up

SCD practices several kinds of power drills.  These are usually done at the beginning of a session and when the Boat is going home.  All are directed to developing powerful strokes and resulting speed.

Power Pyramid starts off by taking it away easy for ten or twenty strokes followed by ten hard followed by five easy followed by twenty hard followed by five easy followed by thirty hard followed by five easy (it can go as high as fifty hard) and then back down the pyramid finishing with ten easy.  On a thirty count peak, the stroke count is 130, 90 of them at full power.  This drill is also practiced with a four-count hang-time on the breaks, usually with a higher peak.  Then, it also serves as a very focused sync drill.

Power Ladder also starts off easy with ten, then 40 or 50 hard, ten easy, 30 or 40 hard, ten easy and so forth finishing with ten to twenty easy before let it run.  This is an easier drill than the Pyramid because there are more rest strokes.  On a forty ladder, the stroke count is 150, 100 at full power.

Ten and Ten calls for 10 power strokes at maximum output from the first ten positions (front five seats) while the second ten falls-out, followed by ten power from the second ten while the first ten fall out.  The purpose of this drill is to let the crew really stretch it out as they bring the boat home.  It's a lot of fun and always results in a competition.

Section Series is when the coach calls for a power series by the sections - Rocket, Engine Room, Pacer or when the call is for a power series by one section only.  This drill is called during a running piece to re-focus the paddlers in the respective sections.

When coach really wants you to stretch it out, he'll call an Odd Even Power Series.  Here, the call may come during a running piece or with a ten stroke lead in.  On the count, odd seats dig in for ten or twenty while even seats fall out and then the even seats dig in while odd falls out.  This seldom used drill allows the on seats to do their thing because they are isolated front and back.

In all of the section drills, the lead seat becomes the stroke seat for the on section.  The off section people must lean forward and inboard so they are out of the way of the on section paddler behind them. These are aggressive drills done aggressively and many bruised elbows result from off seats being too slow to get out of the way of the coming in paddler behind them. 

Power Series can be called at any time during any running piece.  You never know when it's coming or which Cox position will call it.  It will be called as "Power" followed by the number of strokes needed.  When you hear it, dig in on the next stroke, count the number of strokes out-loud, and feel the Dragon fly.  One power series that is guaranteed to bring the Boat home is a Dirty Dozen.  Called at the very end of a session, these are the last 12 power strokes for the day, so cut loose and drive them in.

Start Drill

This is the six-sixteen.  Sometimes different sequences are used  The objective is to develop the start form and power pull so that the Boat comes up in two and is moving at four.  Advanced crews use a sprint series as part of the starting sequence.

Endurance Drills

This is running the boat at rate.  Period.  Good crews at the regional level run the boat 5 to 10 miles a session.  In addition to their other drills.  In an hour and a half.

SCD targets the purple bridge for its upstream endurance runs.  That is two miles plus against the current.  Endurance runs upstream are casual events.  Usually at a 40 to 45 rating.  Smoking, however, is not permitted.

Endurance runs downstream are another story.  SCD runs 750 and 1,000 meter race pieces and continuously pushes for 1,500 to 2,000 meter capability.  When you can handle a 2,000 meter race piece at 52 to 55, you know that you are in shape.

Speed Drill

Since Recovery speed, less hang-time, is the only variable in the rating equation, the only speed drill SCD practices is Recovery.  When form is less an issue, Set Drills will emphasize Recovery speed (Snap).  During this drill, the initial position is always Finish - neutral and the final position is always Set.  Repetitive motion, as much as it is hated by everyone, is the only way to develop speed in a controlled drill.  It can be done just as effectively on the dock or in the Boat.  Regardless, it requires a high degree of focus and a lot of energy.

Every so often, when a crew has executed really well, we'll take it up to a sixty or sixty-five for 20 or 30 strokes in a running boat.  Just for fun.  Remember, when you feel that happening, drive your catch hard and fast, shorten your power phase, and don't hang long 'cause you'll get left behind!  When you and the rest of the crew hit it at these ratings, you will experience the power of Flying the Dragon.  It is an awesome thing.

Steel City Dragons Dragon-boat Racing Team

Unofficial Team Manual

Dragon Song

Dragon Song is our collection of stories, poems including Running Boat Haiku, and songs that have been written or discovered by members of the SCD team.  If you have Dragon Song that you'd like to see in our manual please send it to the editor.

New Dragon Song is always welcomed.  Ribald poems and prose, however, may require editing.  Submit to lwentzel@steelcitydragons.org

Flight of the Dragon

                        Author Unknown

May the dragon’s wings rise and lift you in flight.

May his tail wreak havoc behind.

May his breath burn a path of fiery light.

May he possess your body, soul, and mind.

As the battle concludes, I pray you perceive,

As the sunset burns red in the West.

That one Crew in one mind together will find

That the Dragon will soar in conquest.

···

The Story of Bruce

A Very Short Story by Larry E. Wentzel

June 3, 2003

John Henry said to the Captain, "Set up that steam-hammer, Captain.  I'll drive that steel as fast as I can".  John Henry was a steel driving man.  But, John Henry was not an engine room paddler on a dragon boat team.

Paul Bunyan cleared a thousand square miles of North-woods timber in a single year.  Paul Bunyan was a giant of a man.  But, even Paul Bunyan was not an engine room paddler on a dragon boat team.

Bruce cut, set, and styled 32 women's coiffures last Tuesday.  Bruce is the leading hairdresser at the local salon.  And, Bruce sits five right on the Steel City Dragons racing team.  Bruce is an engine room paddler on a dragon boat team.

And the Starter said, "Paddlers ready".  Bruce tensed and reached.  And the Starter said, "Paddlers set".  Bruce looked up, muscles rippling, every fiber of his being focused on the upraised hands of the Drummer.  And the Starter said, "Go!"  Bruce drove hard forward and down, the paddle slamming through the water like the pistons on a locomotive.  And again he reached and drove.  Three, four, five, six times until, turning in his seat, he coiled and pulsed like a steel trap - exploding in a blaze of movement as the paddle shot forward and down, again and again and again.  The locomotive was at speed.  The Drummer, sitting high overhead on her throne smiled knowingly, and slammed the sticks onto the skin at a deafening rate.  Bruce, settling in - moving to the beat - stroked on.

One hundred strokes called the Steersman.  One hundred strokes cried the Crew.  One hundred strokes called the Spectators.  And, the competition cried too.

The End

Note: Any resemblance to Steel City Dragons paddlers past or present is purely coincidental.

···

The Story of Chucky

The clubhouse at Sylvan Canoe Club faces the south bank of the Allegheny River at Verona Pennsylvania.  It was built in 1903 and sits just upstream from the Ten Mile Island, set back in a slight curve in the River that forms a big eddy.  The eddy stretches from several hundred meters upstream below the mouth of Plum Creek to downstream just below the Sylvan Canoe Club property.

In the hundred or so years that Sylvan Canoe Club has been there, the big eddy has caught probably millions of objects that include household furnishings, various boats and hardware, and thousands of balls and other children’s toys.

On a warm day in May 2002, the Canadian dragon-boat company Great White North delivered one BuK-GWN style dragon-boat to Steel City Rowing Club.  Steel City Rowing Club is located at the upstream end of the big eddy.  The new boat was actually delivered at Sylvan Canoe Club where a boat ramp provides easy access to the River.

Standing on the river-wall that day, founding member of Steel City Dragons Jw Schoyer looked down into the circulating waters of the big eddy and spied what appeared to be a toy doll.  As she retrieved the little toy she thought to herself, “how appropriate, here is a little toy baby doll recovered from the mighty Allegheny River even as the new dragon-boat is being launched”.  Then and there, Jw determined to restore and save the found toy.  The re-birth was like an omen of things to come.

Christened “Chucky”, the little doll soon became the mascot of the new dragon-boat racing team, riding in the Dragon’s mouth during exhibition and festival events in Pittsburgh during the 2002 season.  As the Steel City Dragons Dragon Boat Racing Team evolved, the mystique of Chucky grew.  Throughout the 2003 racing season, Chucky rode with the Dragons during every event, although he no longer rode in the Dragon’s mouth opting instead to peek out from the top of our Drummer’s life-jacket.

Our Team logo depicts Chucky riding in the mouth of the Beast.  Look closely and you’ll see a big smile on both Chucky’s face and the Dragons.

Although he would like to ride with the Dragon every time she flies, Chucky has gone into semi-retirement at safe-haven.  This self-imposed status followed some very serious threats to his welfare.  So, Chucky now resides in baby-doll bliss at a location unknown to but few.  From time to time, you may see Chucky riding with the Dragons – albeit under heavy baby-doll guard.

···

By The Numbers

1.      Set. Paddles Up. Ready-Ready.  Racing start or running rate, when the Drummer calls, don’t be late.

2.      Top arm drive.  From the shoulder call.  Elbow high.  No time to bawl, no time for lies.  Catch the blade the Dragon flies.

3.      Rotate and pull.  Compression drive.  Shaft hand wet and shaft arm set.  Grip hand out.  The stroke rate’s met.

4.      Pull up the hull, you’ll come along.  Do it right, never wrong.  Do it right, the Dragon flies.  Do it wrong, the whole Crew cries.

5.      Now final push, your arms are mush.  You’re sucking air, but don’t despair.

6.      You’ve pulled it through, you sat up straight.  Your stroke was deep.  It wasn’t late.

7.      Mid-thigh finish.  Hanging time.  Rest your arms, prepare your mind.  Focus now, the Strokes are tense.  You see the light.  It all makes sense.

8.      Now shoulder drive and torso turn.  Think it through, feel the burn.  Both arms drive with speed and lift.  You feel it now, you feel the gift.

9.      The gift of flight.  The Dragon flew.  It could not have happened, without you.

10.  Swing on through, on through to set, and drive the blade, your hand is wet.  Remember now, one hundred strokes. 

And on each one, the Dragon flew.

···

Sh*t Happens & Other Philadelphia Stories

It was a cold and blustery day in the City of Brotherly love when eight dragons marched to the take off place for a trial by water.  At the sound of the horn they erupted in flight, charging down the water-course nose to nose.  Two minutes and a few odd seconds later the flight and the fight was over with the team from the West declared the best.

That pretty much describes each race in which Steel City Dragons competed during the fifth annual Philadelphia Dragon Boat Festival on October 7, 2006 when our team went three for three in head to head competition against the best that Philadelphia could muster, our friends from Washington, D.C. and of course our river mates and friends from Three Rivers Rowing.

From the start of its first heat our SCD crew walked on hungry DC Dragon and Pittsburgh Paddlefish teams, closing out with a 75 meter staged finish to win with an under one second spread.  We got a very nice plaque for that one as the champs of the “Mixed Club Challenge”.

In its own preliminary – Pharmaceutical Challenge 2 – Wyeth Wyverns who were last year’s grand champions posted a 2:09 time that held up throughout the Festival.  With that time, SCD’s 2004 Preliminary Heat time of two minutes remains as the Course Record.  They’re still talking about that on the banks of the Schuylkill.

Second seeded SCD then went to the semi-final round where we again faced a totally pumped DC team.  At the end of that piece, we had again bested DC by just a few blinks.  The finishing time put us in the first seed going in to the A Division Championship Final.  Our own SCD Hot Metal Youth juniors team, rounded out by a great group of kids from the Philadelphia Youth Team and the TRRA Paddlefish Youth found themselves on the outside lane in that heat – going on to a fifth place finish in the A Division Minor Final.  These kids have really done well under the tutelage of coaches Mark and Pam Konopasek.  I would not be surprised to find them sitting right beside our adult crew on the line of an A division final in the very near future.

As the day dragged on from a very long morning and early afternoon we returned to Marshalling to prepare for the final race of the day.  There we found two crews from Main Line Health & Fitness, DC, Paddlefish, and of course the Wyeth Wyverns.  If those of you who were there remember, this is the team that we chased down the course in our very first appearance in Philadelphia four years ago.

After enjoying the benefit of outstanding steering at the hands of our Canadian friends Adrian and Pat in the first two rounds, we were joined by World Champion Coach and Steersman Ellen Law from the US National Team.  Positioning into lane five, the Starter began the Call before we were set.  With the front right missing the first stroke, the entire crew – completely unflustered and totally focused – nailed the second stroke and exploded from the gate to an accelerating twenty and long - neck and neck with the leaders.  By the first series call from Leslie on the drum, a few boat lengths in, the Boat was running clean.  On the rear deck steersman Ellen missed her lane, moving into four.  Recovering immediately, she got the Boat on course by the second buoy and then went flat out down course with a strong call from the rear while Leslie cranked up the Boat with a rapid fire dialog.  Running hard and as strong as any SCD crew has ever driven a boat, the mid-piece was in full swing with all twenty seats hitting precisely.  At the three hundred mark I heard Ellen call that we had the lead.  Leslie, looking to her side confirmed and called it up.  Up it came as we went to what seemed like the tenth series but probably was only the second or third.  From my seat, it felt like the boat just kept getting stronger.  The rate and tempo were right where they needed to be and the four seats in front of me were locked in.  For sure, the whole crew had to be in the zone because my stroke got easier as I went to an exaggerated body stroke in anticipation of closing it down.  Then, the Finish, and it jumped again by the sections.

After three years of A Division Major Final action without showing, we crossed the Finish Line first.

Sh*t does happen.  That early lane problem was called as a technical and the resulting half-second penalty put us in second place.

There’s an old adage about “it’s not whether you win or lose”.  It’s not.  It’s “how you play the game”.  The way my crew played it was with dignity and reserve.  The decision of the judge is final, but there is nobody on the Schuylkill who doesn’t know who won that last race.

Coach Larry

···

Steel City Dragons Dragon-boat Racing Team

Team Manual

Racing

At the end of the day, all of the training, technical development, weight lifting, conditioning, the hours of drills and miles of distance paddling come down to two minutes in time.

Two minutes in time when it will hopefully all come together.  Two minutes in time when you and twenty-one other people work as a single entity.

Two minutes in time when you bust it out, give it up, turn it loose.  Two minutes in time when you find yourself in the mix and you pray you’ll make it to the finish line.

There is no sport that compares to dragon-boat racing - where twenty paddlers, the drummer and the steersman perform in absolute harmony with each other – functioning as a single being that is absolutely singular of purpose.

Dragon-boat racing is a sprint sport carried out over a 500 meter straight away where the best teams in the world complete the course in less than two minutes and a really good club crew can achieve two minute times when it all comes together.  Races are also run over 250, 1,000, and 2,000 meter courses the latter usually with turns around buoys.  In recent years some endurance challenges have seen 5,000, 10,000, and even marathon distances of twenty miles or more.

World championships often use a 200 meter, 500 meter, and 1,000 meter course with racing at each distance spread out over three days. Most festival races are in the 500 meter bracket although more and more festivals are adding 250’s because they are a whole lot of fun to race.

The growth of dragon-boating is the result of festival paddlers who currently make up about 98% of the dragon-boaters in North America.  Festival paddlers may practice three or four times for the one festival they’ll race in and that will be their season.  In Canada, there are several dragon-boat festivals every weekend during the summer.  Here in the U.S. not quite as many communities are involved, yet, but there is still something like 40 cities where a paddler can race dragon-boats each year.

Big “international” festivals like Toronto, Montreal, Quebec City, and Philadelphia attract up to 200 teams and as many as 5,000 athletes. 

The next level is Community and Club racing.  At this level, paddlers from different teams in an area may form a community racing team to compete against other stronger (not recreational / festival) teams.  At a slightly higher level are club crews who race together almost exclusively at a national to international world class level.  Some of the best club crews like Philadelphia Dragon Boat Association premier open have been in existence for twenty or thirty years.

The Steel City Dragons is a strong festival racing organization with club crew aspirations.  Every other year (in even years) the IDBF sanctions a World Club Crew Championship.  In 2006 that was held on a brand new race course in Toronto, moving to Penang Malaysia in 2008..  The IDBF is also promoting a new event in 2007 that is the World CORCOM or world championship for “corporate” and community racing teams.  In 2007 this was held on the championship course at Welland Ontario.

The highest level of racing is by the national teams from around the world.  These crews are composed of the best paddlers available.  The difference between national team level paddling and festival paddling is like the difference between red and blue - they’re both colors but they sure ain’t the same.

World’s are also held every other year – on odd numbered years.  In 2007 World’s were at the Penrith Olympic venue near Sydney Australia.  SCD was represented by two of our Premier Women paddling on the Senior Women’s creww “A” ands “B”.  Naturally, since worlds are on odd numbered years, US. Nationals happen on the preceding year.  The 2006 Nationals were in Tampa Florida.  Several SCD paddlers competed in these races with various teams from the eastern US.  New at the 2006 Nationals was a separate division for community racing teams.  The reward for these crews was “bragging rights” as the U.S. champs.

The International Dragon Boat Federation is the governing body for world-championship racing.  The International Canoe Federation is also interested in being the sanctioning agency, but most organizations in North America and Asia are aligned with the IDBF and the General Assembly for international (non-Olympic) sports has recognized the IDBF as the sanctioning body for Dragon-Boat sport.  In this country, the national governing body is the United States Dragon Boat Federation.  Steel City is a member of the Eastern Regional Dragon Boat Association that is the regional arm of the USDBF – making SCDBA a member team of the USDBF.  As such, we are permitted to participate in USDBF sanctioned events.

Racing divisions are Junior, Premier, Senior, Grand Master and Breast Cancer Survivor.  In the Junior, Premier, Senior and Grand Master divisions there are Open, Mixed, and Women classes.  Junior paddlers are under 18.  Premier paddles are over eighteen. Seniors are over forty and Grandmasters are over fifty.

If you want to race, there is plenty of opportunity at many levels.

But, you ask, what is it like to actually be in a race?  Well, I’ll tell you.

You’ll be nervous as you and your teammates line up in the staging area.  That nervousness will continue as you move to the dock and get in the boat.  You’ll be excited and, you’ll likely be a little stressed.  That’s all okay.  Everybody else is feeling the same emotions.  As you paddle up to the starting line you’ll start to loosen up a bit but now you’ll be thinking “can I do this”?

You’ll need to really focus as the steersman gets the boat into position.  Eventually the race will be turned over to the starter who you may hear giving commands to different crews to position there boat.  “Lane 2, up one seat”, or whatever.  You’ll listen to your steersman as you get ready to paddle.  Now the “sit ready” command and then “Ready”.  You’ll swing to the set position and hold.  A moment will seem like an eternity before the horn sounds.  When it does, you’ll drive hard and deep.

Nobody remembers the first four or five strokes of a race because the adrenaline rush causes memory failure.  The first thing you’ll hear is the call to “Up” and maybe a count call from the Drummer.  By the “lengthen” call where you’ll transition to the race rate you’ll be locked in and swinging.  As the boat moves down-course in the mid-piece you’ll begin to focus in on different things going on.  Somewhere around the 300 meter mark, if the boat is running, you’ll zone out and lose track of time.  All you will sense is motion.  When the “Finish” call comes, you’ll reach deep into your psyche to get those last bits of power and you’ll wish for the finish line to be close.

When it’s over and your boat was first, you will be totally elated.  It is a great experience.

Steel City Dragons Dragon-boat Racing Team

Team Manual

Index

IT STILL IS NOT DONE!!