SUP Racing for the Recreational Athlete

National Paddlesports Conference

2013Bend, Oregon

National Paddlesports Conference

2013Bend, Oregon

Presenter: Jose H. Gonzalez, Ed.D.

Agenda1. Ocean Athletes2. Types of race events

and courses3. Race categories4. Gear5. Pre-race preparation

and Race logistics6. Race strategy7. Training and fitness

Let me tell you a story…

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

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

Race Video

Race Types

• Out & Back• Triangle• Surf Slalom• Downwind• One Design (Bic)• Sprint• One Design

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.

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.

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.

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.

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.

Race Types-One DesignBic SUP One Design ChallengeCompetitors 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.

Race categoriesa) 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,

Gear- Board

Why does everyone want to paddle a Joe Bark board?

Gear-Fin• Let’s play a game!

Gear-Fin

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”

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

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.

Race strategy

– Launching and landing in the surf– Pace– Starting line– Rounding buoys– Drafting and board position

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

Training and fitness

Training and fitness

• Video of Kalama

3 basics strategies

1. Lead and Pace2. Even pace3. Negative split

Racing etiquette

• Drafting• Collision/T-bones• Rounding the

markershttp://www.sfgate.com/news/article/Battle-of-the-Paddle-race-2304462.php

Where to look for a race calendar?

1. Eatonsurf.com/Events2. Supracer.com/calendar3. Standandpaddle.com/

sup-events-and-races-map.html

4. Distressedmullet.com/calendar

TipsFrom Baxter, Ching, Grant and Mitchell

1. You need to be in great shape2. Equipment matters3. Know the water4. Make adjustments5. Fuel and refuel

Final tipsCreed 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!

Molokai 2 Oahu Race

Questions and Transfer Exercise

http://www.polleverywhere.com/free_text_polls/WIjDFDiiO8TbLzM