What happens when race season wraps up? Do you just kick back, stuff your face, and wait for the next one?
The off-season isn’t downtime—it’s your chance to get stronger, refine your technique, and come back next season ready to destroy your competition. What you do now determines how fast, powerful, and conditioned you’ll be when you hit the water again.
So here are 8 ways to make the most of your off-season and set yourself up for a killer next season.
Table of Contents
1: Identify Your Weaknesses
Why Is This Important?
Identifying your weak points is the first step to improving. This may sound obvious, but many people don't actually realize what specific areas they need to improve on. Or, they might just say, "Well, I'm weak at everything." The more specific you are, the better you can plan to strengthen these areas, and thus the more likely you are to actually fix them!
Common Weaknesses
- Technique: Catch too shallow; overreaching; bending the top and/or bottom arm during the pull; not enough rotation and/or hinge.
- Power: Not accelerating through the stroke.
- Strength: Can't do any/very many pullups; weak pushing strength.
- Endurance: Can't continuously paddle with good technique and decent power for longer periods.
- Core strength: Can't maintain posture during continuous paddling.
- Coordination: Can't sync with team.
- Flexibility: Tight hips/lats/hamstrings preventing you from getting a full range of motion.
- Starts: Very important for the 200m and the 500m! Many people and teams lack the explosiveness required to accelerate the boat at the start.
Identifying Weaknesses
- Video Analysis: Record your practice sessions so you can objectively analyze your dragon boat technique.
- Peer Feedback: A second set of eyes can spot what you might miss.
- Self-Assessment Tools: Biometric wearables and performance metrics can offer invaluable data while you paddle.
- Track Your Workouts: Write down your land and water workouts so you can monitor your improvement over time and identify weak areas.
2: Set SMART Goals
Why SMART Goals?
Most people set vague goals. Most people also don't follow through with their goals. Don't be like most people.
SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals offer a structured approach to improvements.
Your goal needs to sit in that sweet spot—challenging enough to push you but not so insane that you crash and burn before you even get going. If it's too easy, you won’t grow. If it’s ridiculously hard, you’ll get frustrated, stall out, and probably quit.
Think of it this way: If your current 500m erg time is 2:20, don’t set a goal to hit 1:45 in three months—that’s just setting yourself up for disappointment. Instead, aim for something like 2:15, which pushes you outside your comfort zone but doesn’t demand superhuman progress. And if you get lower than that when the time comes, well... even better!
Same with strength goals. If you can’t do a pull-up yet, don’t aim for 10 in a month. Work toward getting your first solid rep, then build from there. Heck, maybe your goal should just be to erg 1x/week consistently. Set yourself up to win, stack those small victories, and before you know it, you’re smashing bigger goals without burning out.
Examples
- Get your first pullup within 10 weeks.
- Aim to hit 2:05 for my 500m erg time trial.
Tracking Progress
- Training Apps: Track your workouts with a fitness app or just write it down in a Google Sheet.
- Journals: Nothing beats old-fashioned pen and paper for self-review.
- Biometric Tests: Heart rate monitor, etc.
3: Consult with Experts
Why Bother?
Because you don’t know what you don’t know.
A coach, personal trainer, or even an experienced paddler can spot weaknesses you’d never notice on your own. Maybe your stroke is slightly off, your grip is inefficient, or your core isn’t as engaged as it should be. These small inefficiencies add up and slow you down.
An expert can also help you cut through the noise and focus on what actually matters. Instead of wasting months on random workouts or fixing the wrong thing, you get a customized plan that tackles your weak points directly—whether that’s mobility, strength, endurance, or technique.
Bottom line: You can grind away on your own and hope you’re improving, or you can get the right feedback and actually know you’re getting better.
Who to Consult
- Coaches: For skill-specific guidance.
- Trainers: For gym workouts complementing dragon boating.
- Physiotherapists: To prevent or treat injuries.
- Nutritionists: For dietary plans.
- Sports Psychologists: Mental wellness is as important as physical fitness.
Where to Find Them
- Google Search: Websites often list certified experts in various fields.
- Recommendations: Trusted teammates or friends can offer great suggestions.
Check out our article on how to find a dragon boat coach.
4: Try New Exercises
Why New Exercises?
Variety prevents boredom and engages different muscle groups, allowing you to strengthen muscles that often get neglected by only training on the water. This will help keep training fresh and exciting as well as help prevent injuries.
Exercises to Consider
- Cardio: Swimming is a fantastic low-impact endurance activity that is also highly similar to canoeing technique-wise. Cycling is another great low-impact option. Running is great as well, although it is higher-impact on the joints and muscles.
- Weight Training: Unless you already actively train it, strength is something most people lack. The most transferable exercise is the humble pullup, which trains all the upper body pulling muscles you need for paddling. Rowing exercises are another great option, whether it's with a cable or a barbell. Bench press and pushups are great for working the upper body pushing muscles. Train the spinal erectors (i.e. the lower back muscles responsible for hinging) with exercises like deadlifts and hyperextensions. Don't skip out on leg day either; barbell squats, hack squats, split squats and leg press are great options to balance out your training. Lastly, don't forget about your core; consider exercises like planks, situps, side planks and leg raises.
- Flexibility: Yoga, stretching.
Incorporation Tips
- Split Routine: Alternate days between new exercises and dragon boating.
- Rest Day Activity: Light yoga or Pilates can be excellent.
5: Recover Actively
Why Active Recovery?
If you’re constantly grinding without giving your body a chance to rebuild, you’re not actually improving—you’re just wearing yourself down.
Believe me, if you don't let yourself recovery, your body will eventually force you to. And it won't be pretty.
At the start of the off-season, prioritizing rest is key. Even if you feel fine, there’s still lingering fatigue from months of racing and training. Your muscles, joints, and even your brain need a reset. This is the perfect time to step away from the boat, do other activities, and let yourself recharge.
Cross-train, pick up a different sport, or just take a few weeks to move without pushing limits. This doesn’t just help physically—it keeps you from mentally burning out so when next season rolls around, you actually want to be back in the boat instead of dragging yourself through another grind.
Examples of Recovery Activities
- Easy Paddle: Paddle at a light pace (one you can still told a conversation with) to help flush the muscles out and work on technique.
- Walking: A low-impact option that clears the mind.
- Stretching: Focus on the muscles most used during paddling.
- Massage: Deep tissue or sports massages can work wonders.
- Meditation: Breathing meditation (i.e. breathwork) is a powerful tool used by high-level athletes to control anxiety, calm the CNS down and enter a flow state.
Scheduling Recovery
- Weekly Off: Dedicate at least one day to recovery per week.
- Recovery Plan: Integrate lighter workouts and stretching into your weekly routine.
Tip 6: Cross-Train
Why Cross-Training?
Incorporating other similar sports can bring in a new set of challenges and skills that are complementary to dragon boating. You can work other muscles neglected by dragon boat training as well as develop strength and endurance in areas that will enhance your paddling.
Cross-Training Options
- Outrigger Canoeing: Widely used by many dragon boat paddlers to work on individual technique and fitness on both sides, perfect for the off-season and to get more mileage in around your team dragon boat sessions.
- Paddle Erg: The best way to work on your paddling fitness and technique without actually going onto the water.
- Canoe/Kayak and Stand Up Paddleboarding: Has a steeper learning curve, but the stability and feel for the water that you will develop is highly valuable.
Finding Opportunities
- Local Clubs: Many offer cross-training options.
- Events and Races: Participate in different sports events for experience.
Tip 7: Eat Well
Fuel Like an Athlete, Not a Random Gym Bro
Your body isn’t a garbage disposal—it’s your engine. And if you’re serious about performance, what you put in matters just as much as how you train. Nutrition isn’t just about eating enough—it’s about eating the right things at the right time to fuel training, recovery, and muscle growth.
The off-season is the perfect time to dial in your habits. No last-minute race prep, no cutting weight for a competition—just a solid stretch where you can figure out what works best for your body without pressure.
- Protein → Repairs muscles and keeps you strong. Eat enough, especially after training.
- Carbs → Your main energy source. Don’t fear them, use them.
- Fats → Essential for hormone production and long-term energy.
- Hydration → Being even slightly dehydrated can wreck endurance and strength. If your pee isn’t light yellow, drink more water.
Treat food like training—it’s not about perfection, it’s about consistency. Build good habits now, and you’ll show up next season stronger, faster, and with way more energy to actually enjoy racing.
Healthy Food Choices
- Lean Proteins: Chicken, turkey, and fish.
- Complex Carbs: Brown rice, quinoa, whole grain bread.
- Healthy Fats: Avocado, nuts, and olive oil.
- Cut Out Ultra-Processed Foods: A good rule-of-thumb to live by when deciding on what to eat. If it didn't once breathe or grow from the ground, minimize it.
Meal Planning
- Calorie Tracking: Know your caloric needs and plan accordingly.
- Bulk Cooking: Prepare meals for the week in advance.
Tip 8: Stay Motivated
Off-season training isn’t glamorous. There’s no race adrenaline, no team hype, just you grinding away in the gym or on the erg, trying not to lose your edge. If you don’t keep your head in the game, it’s easy to slack off and show up next season out of shape.
How to Stay Motivated
- Set Small, Short-Term Goals → Forget vague goals like “get stronger” or “improve endurance.” Go specific and keep it simple: hit the gym twice a week, knock out 10 pull-up negatives per session, or shave 2 seconds off your 500m erg time. Small wins stack up and keep you moving forward.
- Reward Yourself → Treat milestones like actual achievements. Hit a goal? Get that steak dinner, buy those new shoes, or take a rest day guilt-free. It’s easier to stay motivated when there’s something to look forward to.
How to Push Through the Tough Days
- Surround Yourself with the Right People → Training alone sucks. Find a teammate, a gym buddy, or a coach who keeps you accountable. Being around others chasing the same goal makes everything easier.
- Check Your Progress Regularly → Keep a feedback loop going. Test yourself, adjust your training, and track improvements. Seeing actual progress is the best motivator—nothing beats knowing that what you’re doing is working.
Motivation won’t always be there, but discipline will. Set yourself up to win, stay consistent, and by the time the next season starts, you’ll be ahead of the game while everyone else is playing catch-up.
Conclusion
We encourage you to integrate these tips into your training and would love to hear your feedback.
Questions or suggestions for future articles? Feel free to comment below!