500m GALORE! The Workout Breakdown: * 10-min Warmup at 65% (focus on long stroke and gradually increasing intensity) * 10-min Warmup at 85% (focus on increasing intensity) * 6 sets of 500m at 95% with 3 minutes rest/active rest (keep pressure on the gas the whole time) * 10-min Cooldown at 65% (focus on recovery breathing and technique)d Technique Focus: * **Dragon Boat Style**: Complete each set one-sided. Do a start sequence and push hard throughout the piece. * **OC Style**: Can switch sides every 12 strokes. Reminder to have a strong last stroke and first stroke during the switches. * **For Both**: Concentrate on maintaining technique since there is no extra resistance 💬 Coach Tek's Weekly Update: This was was a build week with 6 days of training, totally over 40 miles. There were 3 sprint days, 1 long hard day, and 2 recovery days. Needless to say, it was a taxing week but a fruitful one. As we near the end of May, there are MANY MANY end of the [school] year activities. Ryuichi's school program had a gathering and that was great to connect with his friends and the parents/families there. Over the weekend, we also went to a graduation party for one of our outrigger teammates. A huge congratulations. It's been quite the journey learning to balance training, work, and three little ones. This upcoming week will continue to be filled with paddling. I am gearing up for a 750m Time Trial in SoCal in late June. This TT will determine whether or not I'll be on the mixed boat in Germany Worlds. Wish me luck! 🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆 Winners announced May 31st at 5PM PST! 1. **FIRST PLACE**: 1:1 on-water session with me ($400 value) 2. **SECOND PLACE**: 2 weeks of Personalized Training Program ($170 value) 3. **THIRD PLACE**: Gift a month of TLC Skool Community to a friend ($50 value) Prizes must be redeemed within the following month 👇 COMMUNITY QUESTION 👇 If you could paddle anywhere in the world, where would it be and why?

Thought of just sharing some latest from Hong Kong to this amazing community! Our dragonboat race season 2025 has been very competitive so far. My team participated in one of the most traditional fisherman race last weekend at Po Toi Island, the most southern outlying island of Hong Kong, where all local teams (by invitations only) gets to race in our own teak (wooden) boat with the Chinese opera bamboo theatre as the racing backdrop. Despite the history of the event, it was a highly competitive 250m(ish) straight race. Top speed of most of the teams can go up to 19-20kph. Highly recommend to all of you to visit if ever there’s a chance! 🔥 It’s a very different racing experience comparing to other IDBF events.

Haven’t been updating this community for a while. 2025 has been very, very busy with a lot going on in personal life, my corporate job, trainings and races. Thought of sharing our first race of the year - Kellett Cup 2025. Buzz Dragons finished this year event with an outstanding result - 🥈 Women, 🥉 Open, 4th Mixed. This is a 200m small boat event. This surely is a long day for me by completing 13 races in a day, from steering for our rookie team to racing in my own categories. Highlight of the day was definitely steering for our top women boat final. We hit a sudden storm with violent gust. Here’s a video to share!

I am Kevin Sham from Hong Kong. I started paddling in 2017 more competitively, with Royal Hong Kong Yacht Club (Royal X DragonBoat) for about 3 seasons until 2020 when covid hits. Prior to that I was on/off paddling with my Dad who introduced me to dragonboating when I was spending time at the gym mostly. 2024 I have joined Buzz Dragonboat Society as a steer, as a paddler, and more importantly as a role model to the younger paddlers. This is a team with enriching history, properly the only team mixed with expatriates that are invited to all sorts of local fisherman races. I highly recommend to any of you to pay us a visit next time when you’re in HK! In 2020 when COVID hits us, I purchased my Ares OC1 and that’s how I started my solo paddling journey. From not being too comfortable in open ocean by myself, to being more competitive in various big races around Hong Kong and recently the Gorge 2024. 2025 will be a year to further challenge myself by setting foot into the national HK dragonboat team for Germany World Champs. Let’s bring it on! 🔥

For the first WOW of the year, you get to pick your own adventure! Which one fits your goals the most? Explain why in the comments. 10' Warmup (WU) - Pick your own adventure(s) 10' Cooldown (CD) A. Dragonboat: pErg 500m one sided B. Dragonboat: OC1 500m one sided one way. Rest 5 minutes. Then OC1 500m same side back the same way. C. Outrigger: pErg 2000m OC style (can switch sides) D. Outrigger: OC1 Mile Test, 0.5 miles one way. Use 30 seconds to turn around. 0.5 miles back the same way.