Stand Up Paddleboard Racing for the Recreational Athlete was a presentation that I gave at the 2013 National Paddlesport Conference. This is an introduction to the type of courses, equipment and tips for the recreational athlete. All videos were removed from the presentation.

1. SUP Racing for the
Recreational Athlete
National Paddlesports
Conference
2013
Bend, Oregon
Presenter: Jose H. Gonzalez, Ed.D.

2. Agenda
1. Ocean Athletes
2. Types of race events
and courses
3. Race categories
4. Gear
5. Pre-race preparation
and Race logistics
1. Race strategy
2. Training and fitness

3. Let me tell you a story…

4. Ocean Athletes
The ocean athlete is by comparison (to an Olympian
athlete) undisciplined and instinctual yet no less
physically or mentally tough or capable than an
Olympian. –Steve West

5. Recreational Athletes
Anyone who is persistent in overcoming physical and
emotional boundaries to achieve a new level of
fitness can become an athlete, regardless of current
ability. - Eric Fleck

6. Race Video

7. Race Types
•
•
•
•
•
•
•
Out & Back
Triangle
Surf Slalom
Downwind
One Design (Bic)
Sprint
One Design

8. Race Types
• Out & Back- Generally
an Out & Back course
will be set up to head
either into the wind or
downwind and then
back in the opposite
direction.

9. Race Types
Triangle- Generally a Triangle
course will be set up to have
upwind, side or off the wind
and downwind conditions in
the shape of a triangle. A
Triangle course can be set up
as multiple loops depending
on the length of race and the
race venue.

10. Race Types – Surf Slalom
A Surf Slalom is a race
course that would be set
up to go through the
breaking waves or a surf
zone of a particular area
with buoys placed outside
of the surf area and inside
the surf area.

11. Race Types-Downwind
A downwind course is set
up to run from point A to
point B and to have
participants race with the
wind at their backs.

12. Race Types-Sprint
The Boston Tea Paddle SUP
Sprint Races are on a four
lane 100 meter sprint
course. Sprint to a buoy, turn
and come back.

13. Race Types-One Design
Bic SUP One Design Challenge
Competitors use the same Stand Up
Paddleboard (SUP) in a variety of race
situations, with simple race rules and
one essential principle : Fun, Friendly.
Competition without the equipment
arms race.

14. Race categories
a) SUP UNLIMITED CLASS:
Length - No Length Restriction.
Board Weight - No Weight Restriction.
Board Design - No minimum dimensions.
b) SUP 14 Ft CLASS:
Length - 14’ ft maximum
Board Weight - No Weight Restriction.
Board Design - No minimum dimensions.
c) SUP 12’6” CLASS:
Length - 12’6” ft maximum
Board Weight - No Weight Restriction.
Board Design - No minimum dimensions.
d) SUP Surfboard CLASS:
Length - 12’2” ft maximum
Board Weight - No Weight Restriction.
Board Design – Board must be a surfboard style in shape with
the minimum dimensions,

15. Gear- Board
Why does everyone want to paddle a Joe Bark board?

16. Gear-Fin
• Let’s play a game!

17. Gear-Fin

18. Gear - Paddle
Jim Terrell from Quickblade suggests:
• Consider:
– How big you are.
– How strong you are.
– Personal preference
• Blade size
– Analogy with a bicycle: “The bigger the blade the
heavier the gear on a bike”

19. Pre-race preparation and Race logistics
• Before the race
– Register for the race
– Learn about the course and the weather patterns
– Get your equipment ready
– Train for the race

20. Pre-race preparation and Race logistics
• Race day
– Get your registration
package including shirts,
bib number, etc.
– Eat and drink
– Stretch and do a warm
up
– Visualize where you want
to be in the starting line.

21. Race strategy
– Launching and landing in the surf
– Pace
– Starting line
– Rounding buoys
– Drafting and board position

22. Training and fitness
• Create a training plan
– Include interval training
in your plan
– Include cross training in
your plan
– Keep a training log
(phone apps are great)
– Include nutrition in your
plan

23. Training and fitness

24. Training and fitness
• Video of Kalama

25. 3 basics strategies
1. Lead and Pace
2. Even pace
3. Negative split

26. Racing etiquette
• Drafting
• Collision/T-bones
• Rounding the
markers
http://www.sfgate.com/news/article/Battle-of-the-Paddle-race-2304462.php

27. Where to look for a race calendar?
1. Eatonsurf.com/Events
2. Supracer.com/calendar
3. Standandpaddle.com/su
p-events-and-racesmap.html
4. Distressedmullet.com/c
alendar

28. Tips
From Baxter, Ching, Grant and Mitchell
1.
2.
3.
4.
5.
You need to be in great shape
Equipment matters
Know the water
Make adjustments
Fuel and refuel

29. Final tips
Creed SUP Blog: Stand Up Paddle Racing: Your First Race, Tips Part II
• Get there early
• Go to the pre-race meeting and LISTEN to the
race director's instructions
• Get to the start line early
• Paddle your race
• Do not underestimate your competition
• Have fun!

30. Molokai 2 Oahu Race

31. Questions and Transfer Exercise
http://www.polleverywhere.com/free_text_polls/WIjDFDiiO8TbLzM