If you’re looking to upgrade your stand-up paddleboarding (SUP) experience, racing could be your next big adventure. Whether you’re driven by competition, a need for speed, or just want a fresh challenge, SUP racing offers a new way to test your paddle skills, fitness, and endurance.

Here’s our essential guide on how to prepare for your first race...

SUP racing can broadly be divided into two main categories: distance and technical. Distance races typically cover longer, more straightforward courses, usually on relatively flat water, testing your speed and endurance. Whereas technical races are generally over shorter courses with multiple turns, often in choppier or even surf conditions, testing your board handling, balance and acceleration. On top of this, there are two other notable disciplines: downwind racing on open water, and sprint racing on sheltered flat
water.

Distance Racing

Distance races can range from hour-long 8km or 10km events right up to 100km+, multi-day endurance challenges. Certainly races under 15km are accessible to most experienced recreational paddlers who have built up their endurance and speed, and generally don’t require advanced technical skills in rougher water or battling around tight turns. Many races are held on calm waters like rivers, harbours, or lakes, making them ideal for those looking to transition from recreational paddling to competitive racing. Longer, 30km+ endurance races need much more training and experience to take on – most racers start shorter and gradually build up their race distances.

Technical Racing

In contrast, technical races are shorter – often around 3 to 5km – but more intense. Manoeuvring quickly around buoys is key. On flat water a complicated course is usually set to challenge turning techniques, whereas in exposed coastal venues or even surf zones the water state itself can be enough to make racing ‘technical’ over a very simple course. While distance races are about pacing yourself over a longer period, technical races demand sharp bursts of speed and excellent board control.

Downwinders & Sprints

Downwinding is pretty well established in Australia from its roots in surf-skiing, it’s basically point-to-point distance racing in open water conditions, paddling with the wind and usually a pretty solid swell. Sprinting, on the other hand, takes place on the flattest water possible. Gaining in popularity for SUP as a crossover from the canoe and kayaking world, it’s about all-out straight-line speed over short, usually c.200m courses.

To prepare for your first race, it’s crucial to set clear goals and develop a training plan that suits your lifestyle and commitments. Be realistic about how much time and effort you can devote to this, alongside work, family and life’s other demands.

Setting Goals and Planning

First up, decide on the race you intend to enter and tailor your training plan accordingly. Australian SUP events vary greatly in terms of distance and difficulty, so choose one that matches your fitness level and paddling experience. Start off focussing on efficient technique, then gradually increase your training distances and speeds up to full race distance and pace. And be adaptable; if you can’t hit the water, then cross-training on dry land is still useful. As race day approaches, you want to have built up the technique, speed and stamina to complete the course to the best of your potential.

Get Comfortable

All of your training should be built on a solid base of good technique. Efficient paddling technique is much more important than all-out sheer power and ultimate cardiovascular fitness. Of course, strength and fitness both help – but if you’re wasting energy every stroke, or pushing yourself too hard, you won’t finish a race in your best time.

So make sure you’re paddling properly, with good, effective technique: get feedback from genuinely knowledgeable friends, maybe seek some professional coaching, or look for a respected source of information online. And do it early: there’s no point ‘baking in’ bad habits for months before trying to make big changes in your technique just before a race. Get your technique dialled first, then fully train it in to reap the rewards.

Nutrition and Hydration

Proper nutrition and hydration are vital to your success on race day. In the lead-up to the event, focus on a balanced diet rich in carbohydrates to fuel your muscles. On the day itself, stay hydrated from the moment you wake up, and consider electrolyte drinks too. For any race longer than an hour, having a hydration pack is definitely recommended to allow hands-free drinking without breaking your paddling rhythm. Whatever your fuelling strategy, make sure you’re completely familiar with it in training – race day could be ruined if something doesn’t hit your stomach well…

Train How You Race: Race How You Train

Ideally, nothing you do on race day should be any different to what you’ve done plenty of times before in training. From the way you prepare for a session, to what you wear on the water, including hydration pack etc, and of course the board and paddle you’re using – if you go through the same prep and use the same kit every time you train, you’ll be more relaxed and confident on race day itself.

Race day can be nerve-wracking, especially for first-timers. Here are some tips to ensure you’re ready to perform your best…

Arrive Early

Get to the race venue with plenty of time to spare. Familiarise yourself with the course and conditions. This will help you plan your strategy and avoid any surprises. Get yourself and your kit fully prepared in advance of the race briefing – then try to relax and enjoy.

Warm Up Properly

A good warm-up is easily overlooked, but essential to get your body ready for the intense physical activity ahead. Spend at least 15 minutes warming up, including some dynamic stretches and light to moderate paddling. Use this paddling to dial into your rhythm and technique too, so you’re ready to go, right off the startline…

Start Strong, But Pace Yourself

While it’s tempting to go all-out as hard as you can right from the start, it’s crucial to pace yourself, especially in longer races. Do start as fast as you can, strong enough to find your place in the pack, maybe even some clear water. But as soon as you can, get settled into a sustainable rhythm and power that you can maintain throughout the race.

Stay Positive

SUP racing can be as much a mental challenge as a physical one. Staying positive, especially if things don’t go as planned, is key to finishing strong. Focus on your technique, breathe and keep pushing through any tough moments or setbacks.

Good Luck – And Have Fun!

Whatever your goals – from simply completing the distance, to beating your personal best, to maybe even winning your fleet – enjoy the process of preparing for and competing in the race. Best of luck on race day: and remember to have fun.

Australia is home to some fantastic SUP races, catering to all levels of experience. Here are a few to consider – from entry level to incredible…

Hawkesbury Classic

A full-on overnight ultra-endurance challenge covering 111km of the Hawkesbury River, testing even the most seasoned paddlers. 67km Wisemans Dash and Wisemans Relay options also available.

Find out more

Lakes Festival SUP Extravaganza

Fun and friendly competition at Ettalong Beach on the Central Coast of NSW, including a 10km SUP race and free short course inflatable races.

Find out more

Shellharbour SUP Festival

A 3-day event including an accessible yet competitive 9km
distance race on the flat water of Lake Illawarra, South Coast, NSW.

Find out more

Paddle Queensland Marathon Series

A 13-event series including 5km or 10km options with SUP
racing categories, at venues throughout Queensland.

Find out more