Plunging down a rapid in an inflatable 'Hot Dog,' I found myself muttering the instructor's advice about how to stay upright.

But seconds later our vessel had capsized and I was under the swirling water, with my paddle disappearing downstream.

Putting myself into the recovery position, like a flipped turtle, I was soon rescued by a lifeline - thrown out by one of the course safety team - and hauled back to the bank.

Ham & High: Challenges on the legacy loop at Lee Valley White Water Centre include paddling the course back to backChallenges on the legacy loop at Lee Valley White Water Centre include paddling the course back to back (Image: Lee Valley White Water Centre)

Half an hour into our blood-pumping 90-minute kayaking experience at Lee Valley's White Water Centre, we were given more 'challenges' such as descending the rapids facing backwards, or 'surfing' the torrent.

I realised that staying in the Hot Dog wasn't the point.

More than a dozen years after the London Olympics, swathes of the capital have been transformed, with the event's sporting legacy realised in thriving community use of the Copperbox Arena, VeloPark, and Aquatics Centre, not to mention West Ham's move to the London Stadium.

Up in North London, a purpose-built course for the whitewater canoe events is now operated by charitable enterprise Better, and offers a range of activities, from advanced canoeing on the Olympic course, to an inflatable obstacle course, and gentler paddle boarding.Ham & High: The White Water centre includes a lake, the course built for the 2012 Olympics and the legacy loop The White Water centre includes a lake, the course built for the 2012 Olympics and the legacy loop (Image: Lee Valley White Water Centre)

The adjacent 'legacy loop' is a chance for amateurs like me to experience the thrill of white water either family rafting, Hydrospeeding on flipper boards, or in the Hot Dogs.

You are togged up with helmet, buoyancy aid and wet suit before a safety session that involves learning how to get back into a capsized Kayak (vital) and a swim test to leap in and surf the rapids on your back.

Anna was one of two encouraging, enthusiastic instructors, who kept things fun so even a moderately unfit middle aged paddler like myself passed the test.

You put your Kayak on a travelator, that carries you up to the start, and it's a buzz to paddle down the course as fast as possible.

My teenage son soon wanted to mix things up and at one point I found myself underneath the capsized canoe having swallowed some water. Anna offered me my own Hot Dog, while my teenager took on the challenges, including a final race down the course that proved to be a tortoise and hare moment. Going sedately last, I shot through the gates, sailing past my struggling younger rivals and drove through to win.

Don't bet against the oldies I say, but as I shucked off my wetsuit there was huge satisfaction in having survived the challenge.

Post activity, there's a lovely cafe, bar and huge decked terrace where you can watch the experts on the Olympic course while enjoying some well earned refreshment.Ham & High: Other activities include family white water raftingOther activities include family white water rafting (Image: Lee Valley White Water Centre)

White Water activities are suitable for ages 12 up, with family rafting from age eight up. Sessions cost around £60 per person.

Lee Valley White Water Centre is at Station Road, Waltham Cross. https://www.better.org.uk/leisure-centre/lee-valley/white-water-centre