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Intensive Tempo: Continuous runs at 80 to 90 percent of maximum heart rate result in high lactate levels as these runs border on speed endurance and special endurance. Intensive tempo training lays the base for the development of anaerobic energy systems. Sessions to develop this energy system are:

• 4 to 6×2 to 5 minute runs — 2 to 5 minutes recovery

• 20×200 metres — 30 seconds recovery

• 10×400 metres — 60 to 90 seconds recovery

• 5- to 10-kilometre runs

I thoroughly enjoy the mental and physical challenges of training.Racing is a rush and competitive success is pure joy. However, it’s sharing these moments — the many highs and lows of training and competition — with 22 teammates-turned-friends that makes dragon boat more gratifying than anything I ’ ve previously experienced in sport.

— Andrew Simpson, Toronto

ENERGY SYSTEM RECRUITMENT

All energy systems turn on at the same time and the recruitment of an alternative system occurs when the current energy system is almost depleted. Given that most dragon boaters compete at all events — 200 metres, 500 metres, 1,000 metres, and 2,000 metres, often competing in three to seven races a day — the breakdown of energy systems is estimated best by averaging most of the races at two to four minutes in length. The percentage contribution of the energy pathways for dragon boating has been estimated in the chart that makes comparisons with other sports.