34
Acceleration Much like getting off the line , you can ’ t suddenly reach peak speed immediately , so you must go through an acceleration phase to get the board moving effectively across the water . Each paddler is different , but experiment with 10-15 strokes or maybe 20 , depending on the sprint distance and your preference . With each stroke , you push your speed up by increasing the stroke rate and power and bringing in other elements of your sprint technique , such as leg drive and rotational power . The goal is to get you through the acceleration phase efficiently without burning out before you hit the maintenance phase .
Maintaining your speed The secret to a fast sprint is how effectively you can maintain your peak speed . Notice this is not top speed , which is your highest physical number . Given that we are in a very dynamic environment and with each stroke , we have acceleration and drag to contend with ; peak speed is considered to be your highest average and sustainable speed across your sprint distance . Usain Bolt was considered not the fastest starter or accelerator , yet he often finished first . His success came from his ability to maintain his peak speed for longer than his competitors and , more often than not , take fewer strides to complete the same distance . Not bad for someone considered too tall for sprinting ! The maintenance phase of your sprint will likely be the longest , so it ’ s important to work on that area the most . To maintain your peak speed , you can reduce the overall power so you don ’ t burn out , find a cadence that keeps the board moving effectively through the water without losing speed between each stroke and use your legs to spread the load and lactic acid away from your arms .
How can you start sprinting ? Sprinting is a great way to train , allowing you to do short bursts to increase your speed and power . Many short interval sessions ( sub 2-minute efforts ) can be done at a sprint speed . Sprints are also a fun way to get into racing if you ’ re a newcomer to competitive SUP . Pick a point a short distance away , line up with your fellow paddlers and see who gets there first . You don ’ t need any specialist kit ; although there is a real skill in making a big round-nose iSUP move quickly , they are just as fun to sprint as a dedicated race board .
Most clubs will run fun racing with a sprint element , and dedicated sprinters such as Anni at Frangipani SUP are pushing the sprint discipline with introduction days and clinics .
What about competing in sprints ? Sprints can often be found at various events , from Beach-based Tech Sprints on the GBSUP National Series to a Sprint element included in the GBSUP British National Championships . Other events will also have sprint elements , so it ’ s always worth checking out what ’ s on the schedule and what you can get involved in . 2024 also sees the return of the GBSUP National Sprint Championships at this year ’ s Paddle UK September regatta at the National Watersports Centre , which , as the name suggests , is a dedicated Sprint Championship held over 200m with paddlers competing in their own lanes .