Sup Racing for the Recreational Athlete


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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.

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Sup Racing for the Recreational Athlete

  1. 1. SUP Racing for the Recreational Athlete National Paddlesports Conference 2013 Bend, Oregon Presenter: Jose H. Gonzalez, Ed.D.
  2. 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. 3. Let me tell you a story…
  4. 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. 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. 6. Race Video
  7. 7. Race Types • • • • • • • Out & Back Triangle Surf Slalom Downwind One Design (Bic) Sprint One Design
  8. 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. 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. 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. 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. 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. 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. 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. 15. Gear- Board Why does everyone want to paddle a Joe Bark board?
  16. 16. Gear-Fin • Let’s play a game!
  17. 17. Gear-Fin
  18. 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. 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. 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. 21. Race strategy – Launching and landing in the surf – Pace – Starting line – Rounding buoys – Drafting and board position
  22. 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. 23. Training and fitness
  24. 24. Training and fitness • Video of Kalama
  25. 25. 3 basics strategies 1. Lead and Pace 2. Even pace 3. Negative split
  26. 26. Racing etiquette • Drafting • Collision/T-bones • Rounding the markers
  27. 27. Where to look for a race calendar? 1. 2. 3. p-events-and-racesmap.html 4. alendar
  28. 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. 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. 30. Molokai 2 Oahu Race
  31. 31. Questions and Transfer Exercise