Why I Joined UWDBC – Hillary Ng

Dragon boat has been a part of my life ever since Gr. 10. It introduced me to a welcoming community filled with hard-working, dedicated, and talented athletes.  After coming to the University of Waterloo, I knew I had to join UWDBC.

To be completely honest, I don’t think I knew what I was exactly committing myself to.  It was definitely difficult to manage the endless hours of dry-land, pool, and lake practices while juggling school work AND exercising at PAC.  But now that I think about it, I wouldn’t give up those practices for anything else.

The months of training on and off water all lead up to the month of June, aka the month of regattas.  Before every race, everyone has their own way to get focused and pumped up with adrenaline.  Everything the team has worked towards is shown within the short span of 2 minutes.  Seeing how much the teams have improved is beyond inspiring.  With every regatta, we push harder to improve ourselves from the last race. Being on a boat with 21 other team members is a constant reminder that every stroke you take as a unit is just as important as your individual power.  This past weekend at Centre Island, Ricky engrained an important message into my head: “You can’t fix a race that already happened.  You can only move forward and focus on how you’re going to improve individually and as a whole unit for the next races.”

500 m dragon boat race at the Toronto International Dragon Boat Racing Festival. Photo taken by: Norman Hu

I have learned so much this year in terms of proper exercise movements, nutrition, and paddling technique!  The most memorable experience for me was training camp at Wakefield, Quebec.  The Vikings endured 3 days of intense paddling and through it all, we came back more focused and closer than before.  I have met a bunch of new people I would not have had the opportunity to know without joining UWDBC.  To say the least, these people have become a second family for me.  I mean, who else would I have the luxury of paddling 20 minute pieces with?  These amazing people continue to inspire me and joining this club has made my first year at UW so much more enjoyable!  I can’t wait to see what the next few years have in store for this club that I am lucky to call my new family!

PS. the insanely jacked and good-looking guys are a huge incentive too ;)

Hillary is in 1B Kinesiology and has been a member of the club since coming to UW in the Fall of 2014. 







DB Season in Full Swing

Our paddlers have been training hard to gear up for upcoming regattas!

Here’s a snapshot of our season so far:

  • Members of Dragon Boat Club to compete for Canada at World Championship

“Eight members of the club (5 students and 3 alumni) have been named to the under-24 Canadian National squad. The hard work of Corinne Hanlon, Bronwyn Forrest, Kiyoshi Morishita, Alfred Chen, and Samantha Bohmert has paid off as the five students will compete as part of team Canada at the World Championship in Welland from August 18-23.  They will compete in the mixed, open, and women’s divisions.  Alumni of the Dragon Boat Club, Karen Lai and Kent Ho will also compete for team Canada while Teresa Yeung, also alumni of the club, made the Premier Women’s team.” [See article on Waterloo Athletics' website]

Hear their stories and find out what it took to get there on Student Success Office’s new blog post: Becoming a Team Canada dragon boater

  • High Performance Team Training Camp in Wakefield, Quebec (May 16th-18th)


  • Comp Team wins 1st place for the 500m races at Milton regatta (May 23rd)

Congratulations Warriors!  #goblackgogold

Welcome Back Paddlers!

Welcome back UWDBC and hello to future dragon boaters! Can’t wait for another amazing term. Here’s a breakdown of everything you need to know to survive this Winter:

General members meeting: Tues Jan 13th, 5:30-7pm (PAC 2021)

Check out our booth and say hi/ask any questions!
– Clubs Day: Fri Jan 16th 9am-3pm (SLC Vendors Alley)

Winter 2015 Practice times:

  • Tues 7:30-9 pm  (PAC High Performance Zone)
  • Wed 7:30-9 pm (PAC HPZ)
  • Fri 6-7:30 pm (PAC HPZ)
  • Sun 9-10:30 pm (PAC Pool)

Comp team fitness test: February

SIGN UP here if you want to be part of our team!

Why Join UWDBC?

YOUTUBE: https://www.youtube.com/user/UWDragonBoat
FB: http://www.facebook.com/uwdbc
TWITTER: http://twitter.com/uwdbc
INSTAGRAM: http://instagram.com/waterloopaddling

The University of Waterloo Dragon Boat Club is hosting another League of Legends Tournament!

Registration is now closed, thank you!

Lol poster_cat girlThe tournament will be held online on Sunday the 2nd of March.

1st place: 3200 RP & Triumphant Ryze skin for every player
2nd place: 2400 RP per player
3rd place: 1600 RP per player
4th place: 800 RP per player

The entry will be $5 per person ($25 per team). You can sign up as an individual player, smaller group, or as a full team.

The deadline for entry fee submissions is Saturday the 1st of March.

We will be in SLC Vendor Alley this Friday from 10:30 to 4:30 to collect entry fees.

Brackets and other information can be found at: https://www.facebook.com/events/534132380033190/

All about Food

Hope everyone had a great exam period! For those of you who are slogging through the last couple finals, you’re almost there!

I’ve been meaning to write down a series of blog posts highlighting what people on our team consume on a daily basis. As an athlete, it is really important to eat well AND eat enough food! For the longest time, I couldn’t gain any weight despite my best efforts (doing high rep scheme workouts, etc). I just realized this year that the problem was I wasn’t eating enough! So for those of you who have the same problem, hopefully these posts can show you how much you do need to eat in order to get bigger. For those of you who don’t have these problems, keep reading anyway – might find an idea for a healthy, athlete-friendly meal!

The first post will be from Evan Trafford, co-commodore of the WPC and UWDBC coach:

Okay guys here is everything I ate for an entire day. This was a lifting day so I tend to eat more of my carbs after I workout, which happens to be at night. So I’ll usually save a whole pile of sweet potatoes or rice for then and stick to a lighter load throughout the day and mow through some veggies. I included a step-by-step recipe at the end for quick and easy meatballs too. I don’t like cooking anything that takes more than 20 minutes, so a lot of my food is bare bones.

Meal 1

Meal 1

This is my breakfast; I usually eat around 8 am before heading to work. On the left we have about a cup of cooked oats with some protein powder mixed in. On the right are 2 eggs, some egg whites from a carton (cheap way to eat more eggs while eating less yolk), broccoli sautéed in Franks Red Hot, and some feta. Total time: ~5 min.


Meal 2

Meal 2

This is my lunch. I sit down and relax at noon and watch Bin Bang Theory while usually eating a hunk of meat. In this case, today was steak. My veggies are green and yellow beans and home-fried sweet potatoes.

Meal 3

Meal 3

Same thing as lunch, steak and veggies, though I eat half around 3-4ish, and then the other half right at 5 so I don’t have a big meal sitting in me before I head to the gym.


I forgot to take a picture of this one, but it’s a blueberry muffin and a coffee because I was feeling a little low on food and wanted to wake up before training.

Post Workout Shake

Post Workout

It’s pretty self-explanatory.

Meal 4

Alright, the part I look forward to all day is the post-workout meal. Today I made giant meatballs, broccoli and sweet potato chips. Sounds hard but it’s quick and takes around 20 min.


  • 2 packs of meat (I used extra lean ground beef and ground pork)
  • Breadcrumbs
  • 2 eggs
  • Chopped Broccoli
  • Sweet potato
  • Seasonings of your choice


1.      Throw the ground meat, eggs, breadcrumbs and seasonings in a bowl and use your hands to mix it together. I used a lot of Franks and some salt and pepper.


2.      Roll the meat into large balls and place on a baking sheet. (To keep it from sticking I rubbed it with coconut oil)


3.      Throw it in the ole food heater thingy at 375 and cook for about 20 min rotating once


4.      While the meats cooking, throw 2 pans on the burners and melt some coconut oil at medium heat.

5.      Slice your sweet potatoes Kate Moss thin and season with salt and pepper and throw them in one of the pans


6.      In the other pan throw in your broccoli and sauté with Franks (just because)

7.      If you timed it right, with the combined prep and cooking time for the veggies should even out with your meatballs

You should end up with something that looks like this:



What we did at conditioning today!

Unfortunately, our beloved HPZ is closed all week due to setup for Fall convocation! But, we still managed to sneak in an outdoor workout despite the cold weather and the closure!

What we did today:


1/4 ring road jog

High knees, butt-kicks, lunges and bounds x 15 m each



1-2-3-4-3-2-1 hill (by the PAC and university club) sprints


Cool down:

1/4 ring road jog


Thanks for everyone that came today! Hopefully you guys ate lots to make up for all those calories lost running in the cold. I sure did =)

Being a Successful Student Athlete

I have been a member of this wonderful club since my 1A term and have never looked back. Now that I am so close to finishing (halfway through 4A!), I decided to write this piece in order to hopefully impart some useful advice and knowledge to all of you who are struggling to juggle school/work and being an athlete.

If you have skipped practice or a workout due to school-related work, I suggest you continue to read this post. Before you continue however, I would like to point out the following:

1. I am not advocating putting dragon boat (or any of your other extracurriculars, for that matter) ahead of school. You paid to go to school and that should be your first priority (do as I say not as I do =P)

2. That being said, you have committed to being an athlete so put 100% in

3. This does not really apply if you are doing dragon boat racing recreationally

4. I understand that not everyone is the same, so treat the following advice as guidelines and not as hard rules.


With that out of the way, we can finally discuss how you can be a great student athlete without letting your grades suffer:


1. Do your work in little chunks

This is something that I didn’t learn until recently. Up till 3rd year, I would wait till the last moment before I would even start studying/doing homework, staying up till way past my bedtime scrambling to finish my work. That isn’t sustainable and worse still, bad for your GAINS. Figure out what you need to do a week before, and start doing it in little chunks. Spend 1/2 an hour every day, do 1 question of your assignment every day, or divvy it up any other way you want and you’ll be done in no time.

Another little useful technique to break down your work is the Pomodoro technique: basically set a timer for 25 minutes and do work until it rings. Take a break for 3-5 minutes (15-30 if you are on your 4th interval). Rinse and repeat.


2. Stop procrastinating

Get off Reddit, Facebook, imgur, YouTube or whatever else you guys go on to distract yourselves and do some work! Trust me, your work won’t magically be more fun after 2 hours on Reddit so might as well exercise some self-control and get it over with. For those of you that have the self-discipline of a 5-year old, there’s an app for that (if you use Chrome).


3. Get a planner and USE it

Write down all the things you have to do when you are made aware of them (and set a reminder if need be)! It takes 2 seconds and it will save you from the oh-so-frequent “HOLY CRAP I have an assignment tomorrow, good thing someone asked a question about in on Facebook”. Using my phone as a planner has probably been one of the best decisions ever. I rarely forget important things that I should be doing and it makes it infinitely easier to schedule events and not double-book yourself.

4. Study Smart

Everyone can study hard but to be really successful, you need to study smart. Do you really need that extra hour of studying or would it be better off if you went to bed a bit earlier? Is that assignment worth 2% really worth pulling an all-nighter for? Sometimes, you just have to pick your battles to win the war. Now, I’m not saying to skip every assignment below a certain percentage because that will add up. All I’m saying it, if you are pressed for time, skipping an assignment or reading (or two) probably won’t kill you; getting 4 hours of sleep every night might.

5. Sometimes life happens

Once in a while, even after you apply tips 1-4, you may find that things come up unexpectedly. Assignments start to pile-up, research papers that you didn’t think were going to take long, etc. This is when you just have to grit your teeth and push through. No one said that being a good student and a good athlete is going to be easy – anyone who says otherwise is either a dirty liar or part of the top 1%. Fortunately, when the going gets tough, you have 100 other team mates that probably went through the same and can offer loads of support.

Hopefully these tips will help you all crush school work while still crushing PR’s in the gym!



Make sure you sign up for our mailing list!

In case you haven’t yet, make sure you sign up for the mailing list here:


General Meeting

Do you have what it takes?
Come out to our general meeting on Monday September 16 @9pm in PAC 2021!


Nice job!
You now have 30 lives.
Use them wisely, my friend.

Konami Easter Egg by Adrian3.com