Race the State – SUP Training Guide

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Race the State – SUP Training Guide


Race the State Training – SUP Edition



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Race the State Training Guide – SUP Edition

Set the bar high for 2017: race across the state of RI!

We’re one month into 2017, how are your fitness resolutions holding up? By signing up for Race the State, you’ll resolve to train hard in multiple fields for the ultimate challenge of racing across Rhode Island!

Intimidated by a certain leg? Have no fear! For the next few months, we’ll feature training guides and tips for each of the different disciplines that make up Race the State RI, starting with the first water leg of Race the State: paddle boarding! Read on for training tips from top ranked SUP racers and Paddle Board RI’s own Kristin Kaczmarek!




Register for Race the State Today!



Introducing the Inaugural

Mighty Challenge!

We’re challenging bars and restaurants in the area to Race the State!

Work in the restaurant biz? Grab 3 of your coworkers and train for Race the State to compete in the first ever Mighty Challenge! Battle it out amongst other industry professionals to see which restaurant/bar is the Mightiest of all! In order to be eligible, you must work at a restaurant or bar and be registered as a 4 person team.

Mighty Squirrel Beer has now officially launched in Rhode Island, so be sure to check them out! Follow them on Facebook and stay tuned for latest news and upcoming events!




SUP Training Guide

Tips for a successful paddle leg of Race the State!




Now that Race the State is on your radar, its time to start thinking about a training regime that will have you performing your best on race day! Paddle Board RI is gearing up with RTS to offer a special discount for Race the State competitors who join our weekly Skills-n-Drills class. These classes are designed for paddlers that have the fundamentals down and now want to excel at specific skills such as distance training, interval training, pivot turns and advanced paddling techniques to up your game for race day.  Sessions will focus on different drills, training routines and time trials for participants to evaluate their performance over the course.

If it’s too early to think about playing in the water just yet, remember there are tons of other ways to start preparing for a distance SUP race, and to get ready for the other events at Race the State. Try adding cardio, such as jogging or jump rope, for the distance bike and run, if they are not already part of your routine. Indoor rowing and strength training will get you ready for the kayak crossing. And, if traditional methods aren’t for you, it’s always fun to step out of your comfort zone and try something new to keep you fit, challenge the body and mind, have fun and keep your goals in sight!





Know the Water

The paddle leg of Race the State crosses the Sakonnet River going East to West. For paddling on a river, current, wind direction and speed, and waves are important factors to consider. It’s helpful to get out on the body of water you’ll be racing on in different conditions to practice and be most prepared for race day!




Current: check the local tide chart to find out what the current is going to look like at the time you’ll be paddling. If the tide is coming in or out, you’ll have some push from the water either up or down the river, respectively. If the tide is slack (at peak high or low), you will not feel much current at all.
Wind Direction & Speed: If the wind is coming from the direction you’re trying to go and is decently strong, it can slow your paddling efforts significantly. The stronger the wind, the more challenging it will be to paddle against (or, the more helpful it will be if its coming at your back!). Usually, the wind is pretty light (low velocity) on summer mornings in RI. 



 while we’re on the subject of current and wind direction/speed… if you have the magical combination of strong wind against current, the result will be big waves. Those types of conditions are challenging and you must be prepared for this in order to be fast and, more importantly, safe!





Offseason: cross train for paddle boarding in the winter with Crossfit, indoor rowing on an erg, and these exercises that will help you build up the muscles you need for paddling.
Get out on the water:
train like a champion. Even if he’s not paddling, 2016 SUP world champion, Kai Lenny, is out on the water everyday doing some type of watersport.
Improve your technique: check out these
tips from SUP expert Dave Kalama. Follow his blog for more tips.
Practice the start: “Don’t overlook the start!” says top ranked US SUP racer, Candice Appleby. “My favorite type of start is a running one because if you get a good skim, you can leave your competitors behind. Read more tips from Appleby 
Get Inspired: the video name says it all:
Stand Up Paddle is Amazing.





Practice, Practice, Practice…
Warm up for Race the State with some of these other local races: 

April 30 – Run of the Charles, Boston, MA
May 21 –
Mystic River Herring Run and Paddle, Mystic, CT
June 18 –
SoundSurfer Waterman Challenge, Bridgeport, CT
June 19 –
Charles Island SUP Cup, Milford, CT






Lifejacket: no matter your level of expertise, it’s always prudent to wear a lifejacket or flotation device when paddling out on the water. Race the State rules require competitors to wear a lifejacket or PFD during the paddle board leg of the race. If you don’t have one, you can purchase one from Team One or West Marine.
Leash: some may call it a “kook cord” but we don’t care, race rules require competitors to have and use a board leash. You can get one at your local surf shop. 

Paddle: paddles can differ in material, length, blade width and height and palm grips. Check out this guide to find the right one for you. 
Last but not least, The Boardlength, width, bend, shape… there are many factors to be considered when choosing a paddle board! For racing, you want a board that is built for speed. Look for a board that has a displacement hull (pointed, not rounded), is long (>12′), narrow (<30″), and has straight stiff fins. If you don’t own a board and don’t want to, no problem! There are many local options for renting a board for race day.















Upcoming Events

Feb 3-5: Providence Boat Show
Providence, RI

Providence Boat Show is a great place to check out Paddleboards! Explore the latest and greatest in the boating industry so you’re sure to hit the water with the best gear in 2017! East Coast Paddle Sports will have over 30 paddleboards at the show available for demos.

March 26: Race Mania Summit & Expo
Boston, MA

Come visit the Race the State booth at the The
RACE-MANIA Summit & Expo! Designed to educate, equip and excite endurance athletes at the start of a new season, RACE-MANIA offers attendees seminars, clinics, workshops, competitive events and an expo with 80+ exhibitors! 




Register for Race the State Today!


2017 Race the State Sponsors and Partners

Interested in becoming a sponsor for 2017? E-mail us for more information!
























Race the State will return in 2019

Race the State

Race the State