Arquivo da tag: sup race





The 2014 Carolina Cup is in the bag. By all accounts, this race is quickly becoming or has become THE race of the early season that all the pros want to do well at and many of the age groupers we talk with are focusing on as their A-priority race. Huge kudos to the event promoters for putting on a professional and extremely well organized event in a killer location.  If you missed the race this year – you now have 355 days to get training. Don’t dilly dally.

The Carolina Cup course is a grueling one with chop, headwinds, and current.  It is a grueling course that is longer than most SUP races. Therefore, two aspects of the race are critical to success in Carolina.

First, to do well at Carolina you are going to have to learn how to paddle in a draft train. With the rise of Carolina as THE early season race, any discussion as to whether drafting should be allowed in SUP is essentially dead(1). If you want to do well in Carolina you need to know how to draft. In the second article in this series, we will discuss drafting tactics as we saw many paddlers make “rookie” mistakes related to the psychology and tactics of the drafting train.

Second, to do well at Carolina you are going to have to get your nutrition dialed in. We heard from too many paddlers that they blew up before the end of the race. We know many of these paddlers and we know that they did not race to their potential. Even if you are Danny Ching, this race is going to take you nearly 2.5 hours. There is no possible way you can race 2.5 hours on a banana and small bottle of water or Gatorade but that is what some paddlers we talked with tried to do.

As a general rule you need to focus on 3 areas when it comes to race nutrition

If you fail at any of these three you are not going to race to your potential. As they say “plan to succeed or fail to plan.” The corollary to that statement is that if you do not plan your nutrition you are going to fail. In the Riding Bumps book there is a chapter on race day nutrition. It is outside the scope of this post to recount everything we have in that chapter. If you have not yet read the book – now is your time. We discuss everything from how many calories to eat before the race to what you should

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be putting in your Camelbak during the race.

The problem with nutrition is that when things get hectic during a race most racers forget about their nutrition and once you get behind the eight ball it is almost impossible to catch up. Rule #1 with race nutrition is to plan ahead and stick to your plan. For many racers that means eating and drinking on schedule. Do not wait until you are hungry or thirsty. Set a timer and eat and drink like a robot. Remember Consuming a given amount of carbohydrate after two hours of exercise is not as effective as consuming the same amount at 15 to 20 minute intervals during the first two hours of activity. 

Como escolher a sua prancha de stand up paddle

Como escolher a sua prancha de stand up paddleEscolher uma prancha de stand up paddle não é nada fácil, principalmente para quem ainda não está familiarizado com o universo das pranchas, seus materiais e medidas. Para facilitar a escolha, defina bem o que você mais quer fazer com a prancha e dê prioridade para isso. Quer surfar? Quer fazer travessias longas? Quer competir? Para cada objetivo, existe um modelo de prancha mais adequado – comece a decisão por aí.

Leandro Ferraz, instrutor do Mau Loa SUP, explica aqui um pouco sobre os modelos mais encontrados no mercado. Veja qual corresponde melhor aos seus objetivos:

sup surf2_pranchas stand up paddleSUP SURF
Vai pegar onda? Se a sua intenção é surfar, você vai precisar de umaprancha menor. Cada vez mais parecida com a prancha de surf, a prancha de SUP Surf traz a performance da pranchinha para o stand up. Os menores modelos podem ter menos de 8 pés. Com pouca flutuação, uma pessoa leve até consegue remar bem na prancha, mas, no geral, não é um modelo indicado para remadas mais longas.

funboard3_pranchas stand up paddleFUNBOARD

Está começando? Essa é uma prancha que funciona para qualquer situação, seja para pegar ondinhas ou para remadas um pouco mais longas. Com comprimento um pouco maior do que a prancha de SUP Surf, entre 10 e 12 pés, ela se torna um pouco mais rápida e, sendo um pouco mais larga e com borda maior, ela facilita o equilíbrio. Como uma prancha intermediária, ela é uma ótima opção para iniciantes, mas não satisfaz quem busca performance, no surfe ou na remada.

Remadores mais pesados devem optar por tamanhos maiores. Uma Funboard de 12 pés comporta bem um remador de até 120 kg, enquanto uma prancha de 10 pés funciona melhor para um remador de até 75 kg.

cruiser_prancha stand up paddle 2

Quer ir longe? Com pelo menos 12,6 pés de comprimento e uma boa largura (entre 31 e 33 polegadas), essa é uma prancha mais confortável para remadas longas. Ela tem velocidade, equilíbrio e ainda espaço na superfície para levar alguma mochila ou coisa do tipo, o que é bem útil para longas distâncias. É também uma boa opção para os praticantes de SUP Fishing.

race 2_pranchas stand up paddleRACE
Quer ir rápido? Uma Race é melhor escolha para quem quer competir, mas é preciso ter experiência para remá-la. A prancha de Race tem cerca de 14 pés e está cada vez mais estreita, chegando a ter 24 polegadas de largura em alguns modelos. Por conta desse desenho, o equilíbrio nela é bastante difícil, mas a performance é ótima. Há pranchas de Race mais adequadas para downwind e modelos mais indicados para remadas em água parada.

whiter water_pranchas stand up paddleWHITEWATER
Vai descer corredeiras? O modelo whitewater (corredeira) é o mais indicado para você. Com comprimento entre 10,6 e 12,6 pés, essa prancha é normalmente inflável ou de polietileno, sendo mais resistente para a modalidade.



When Not to Workout, Paddle Healthy, SUP tips, stand up paddle boarding, fitness, standup paddling


Here at, we’re usually trying to help you find time to workout and advising you on how to get more from your exercise routine. But, there are times when your body would be better off taking it easy or taking a complete break. And, while the culture of extreme exercise is increasingly urging us to plow forward through pain, sickness and discomfort, we’re here to tell you to disregard this outdated and often dangerous “no pain, no gain” philosophy, which can lead to injury, illness, and compromised performance. Now let’s jump into the scenarios in which you should limit or stop activity.


Whether you’re paddling, working out in the gym, running, or whatever, your workout should be difficult enough to challenge you. But, fighting through fatigue, lactic acid accumulation and soreness is one thing. Pushing through pain is another. If you get a burning pain, a sudden muscle twinge or experience the surge of a sudden nerve-based lighting bolt, you have to stop. Your body has a set of highly evolved sensors and when your feedback mechanisms tell you there’s something wrong then you need to listen. If your pain receptors are overloaded, it’s because you’ve sustained an injury or are about to, or have compromised your nervous system. Don’t feel like a wimp by stopping—you could potentially do lasting damage.


When Usain Bolt runs 100 meters it takes him less than 10 seconds and if he’s racing over 200 meters, he’s done within 20. But, long before he and his fellow sprinters get to the track, they go through a series of dynamic exercises, low intensity aerobic activities and mobility drills to prepare their bodies for the rigors of intense exercise. Then, they do skill work, practice starts and plyometrics to move their musculoskeletal and nervous systems into high gear before the start gun fires. “But I’m not Usain Bolt!” we hear you say. True, but the same rules apply to weekend warriors as to the pros. There’s a universal rule you should follow: if you don’t have time to warm up and cool down, you don’t have time to workout.

Only have 30 minutes for exercise on your lunch break? Don’t go from zero to 60 with no preparation! Instead, jump rope or do five to 10 minutes of low intensity cardio, followed by these paddling prep exercises from SUPthemag’s Brody Welte or a series of bodyweight exercises (air squats, lunges, pushups, mountain climbers, etc) that force oxygenated blood to your muscles. Then, do an intense 10- to 15-minute circuit or interval circuit, followed by at least five minutes of cooling down and mobility exercises (more is preferable) to flush waste by-products and free tightened soft tissues of restrictions. If you have even less time for activity, consider just taking a walk. The risk of injury is just too high if you can’t commit to at least minimal warm up and cool down before intense exercise.

When Not to Workout, Paddle Healthy, SUP tips, stand up paddle boarding, fitness, standup paddling


It’s no surprise that many of us don’t get enough sleep. While hitting the hay for less than seven hours each night can inhibit exercise recovery, increase the risk of contracting a cold and compromise performance, getting no sleep or just a couple of hours is far more serious. Researchers have shown that very low intensity activity—like a low stroke rate paddle, recovery row or walk—can reduce the feeling of sleepiness and better prepare the body for restful sleep. But, trying to exercise with anything above minimal intensity when you’re seriously sleep-compromised is a bad idea.

Even if you’ve eaten well and consumed plenty of fluids, your body won’t be able to process this fuel properly to power you through a race or hard workout. In addition, your muscles and other soft tissues will be seriously underprepared for a full-on session, even if you follow our warm up and cool down rules. Your body is already working hard just to stay awake. You wouldn’t drive a car if you feared falling asleep at the wheel, would you? Nor should you expect your body to handle the stress of all-out physical exertion. Instead, get some rest and vow to push it hard tomorrow.


Pro athletes sometimes seem to wear their extreme workout schedules like badges of courage. You do three hours a day five days a week? Well, I do five hours a day, six days a week! But, just like boasting about working long hours and/or getting little sleep is foolish, overtraining or racing too much is a terrible idea, whether you’re a pro or an amateur. It can lead to niggling or severe injuries, sickness and burnout—just ask Connor Baxter. And remember that your favorite athletes have lots of time to recover, access to professional dietitians, masseurs and more, and can often get far more sleep than most of us—everyone from LeBron James, to Roger Federer to Laird Hamilton claims to get 10 hours or more shuteye a night.

For those of us who don’t have Olympic ambitions, we’re better off reducing our work rate to include just four to five days a week. That’s the only way that we can get adequate recovery to meet our fitness goals, whether that’s winning an SUP race, hitting a new PR in the weight room or smoking that local 5K run. Remember that muscles don’t adapt under load. Sure, we need the stimulus of exercise, but it’s the time that we spend NOT working out that determines how our bodies respond to this stimulus. That’s why it’s usually not wise to “push through” for seven days straight even if we feel okay. Doing some active recovery (think the pace of your usual warm up or cool down) or mobility work is okay, but do your body a favor and take at least one day of rest per week.

Photo: Chris Bishow


We all know those smug people who claim, “I never get sick.” Well, maybe there are a few who can go a few years without illness, but most of us get at least one knock-you-down bout each year. Now, if you have a little congestion or are generally under the weather, go ahead and workout, even if you have to dial back the intensity. But if it’s anything below the neck, you have a fever, and/or it’s something that’s serious enough to make you consider calling into work sick, then stay off your board and out of the gym.

Just like if you get less or minimal sleep, when you’re sick your system is working double time to keep you functioning. The human body isn’t designed to shuttle antibodies and all its other illness-fighting properties to take on infection while also fueling optimal physical output. At best, you’ll have a crappy workout, and at worst, you can exaggerate your systems and get really sick. So, fight that temptation to push through and that fear that you’ll be losing ground, and instead spend your time guzzling green tea with honey, extra fruit and veggies and zinc-rich foods that can get you back to normal quickly.


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