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Stand Up Paddle Board Racing 101

June 21, 2017 0 Comments

Stand Up Paddle Board Racing 101 - MOCEAN Cape Cod




The official start of summer is a couple of days away which means we move into the height of the Stand Up Paddle Race season.  If you have been on the fence about racing or are not sure if you have the right equipment, then this blog will provide some helpful information for you.

I entered into the Stand Up Paddle world on my own without any formal lessons or an understanding about the racing world of Stand Up Paddling.  I am here to provide that guidance and hope to answer any questions.

Equipment is always important and can be overwhelming to pick from when you first start out.  I would suggest to work with a Stand Up Paddle/Surf shop to demo boards or look for demo board events that they may offer.  Be sure to try as many boards as you can and during different kinds of conditions. You need to make sure that you are comfortable on the board in all conditions before you make the investment.  Once you have found the right board, next comes the training.

Training for a Stand Up Paddleboard race includes water and land training.  The best way to start is by putting together a calendar to outline your training schedule.  Below is an example of a week of training: 








3-4 mile paddle


30 min. Yoga Stretch

Strength & Conditioning


(CrossFit/Gym Workout)

1-2 mile run


5-6 mile paddle

Strength & Conditioning


(CrossFit/Gym Workout

3-4 mile paddle


30 min. Yoga Stretch

10 mile paddle

Rest Day (Use this day to stretch)


The schedule above can be adjusted to accommodate your goal for racing depending on the races that you plan on registering for.  The key is to make sure to include cardio, strength & conditioning and yoga in your training.  The cardio is important to help with the endurance on the water and the strength & conditioning will help with your power.  Having the combination of endurance and strength will make you a strong paddler.

Nutrition is another key ingredient to your training regime.  Remove the soda from your diet and replace it with water (I know, boring) but adding lemon or limes to the water will make it more enjoyable.  Also drinking plenty of water each day will help with keeping hydrated during training.  Your diet should include protein, healthy fats, healthy carbs, vegetables and fruits. It should not include sugars, processed foods, unhealthy fats or carbs.  There are plenty of apps for our phones, iPads, etc. that you can choose from to that will help you track how many calories you should be eating based on your daily activity and some will also help with creating your food shopping lists.  Always make sure to consult with a doctor before starting any type of diet.


Now go hit the water....