Category Archives: SUP racing
Chuck’s Pre Race Nutrition
Pre race prep nutrition has always been very important to me, whether I’m racing, training, paddling long distance or SUP surfing; I always make sure I’ve fueled the machine.
During a normal week of training, I get all my nutrition supplements from Nutrition Zone and I have 3 stacked protein shakes a day, Blended ingredients – (High protein/carb matrix powder, glutamine powder, Amino acids, multi vitamins, fish oil tablets, 2 bananas, strawberries, blue berries, egg whites, Flax seed oil, bee pollen, honey, scoop ice cream and non fat milk) around 1500 calories each along with my regular 3 meals a day.
The day before a race is where I stretch and take it easy and boost my carb intake with pasta, potatoes, rice and bread. I also make it a point to over hydrate with lots of water all day long.
The morning of the race, I wake up early and have a big bowl of oatmeal and a protein shake. it’s really important to eat food that digests easily so that you don’t have a full stomach and get a cramp while racing.
An hour before the race, I will drink a high potassium, electrolyte filled pre work out shake and half a protein bar, followed with another 22 ounces of water. As long as I’m completely hydrated, I can paddle a 10 mile race without taking any water with me. If I’m paddling long distance like the Molokai crossing, I will eat a bunch of Hammer gels, drink pure coconut milk and have a bag of plain pasta or a carb/protein drink to keep me fueled for the long haul.
At the end of the race, I will run to the car and drink another high protein/carb shake and a bottle of coconut milk to help replenish my muscles and help with quick recovery.
I have this ritual that I share with another racing competitor “Thomas Shahinian” that after every race we both eat a huge piece of Claim Jumpers double chocolate cake and a tall glass of milk. I have a huge sweet tooth, so to me that is the same as an ice cold beer. ha ha
The most important thing to remember when choosing your pre race and post race nutrition; is to stick with what works for you and if you want to change and test other products, make sure you do it with plenty of time before a race, so that if it does not agree with your body, you can always go back to what worked in the past. Many times, racers will try something new while racing without testing it before hand and then they get sick or hit the wall or bonk because their body reacts differently then what it’s used to when your pushing it at a high level.
Train hard, eat often, remember to rest and on race day, never look back the race is in front of you, but always remember to smile when it’s over. Happy racing and I hope to see you on the water.
Name Chuck PattersonHome Dana Point, CAHeight & Weight 6’2 , 220 lbsEquipment: Hobie 12’6 Elite Carbon Race, 14′ Elite Carbon Race, 18′ Unlimited Elite carbon RacePaddle: Kialoa, Nalu & Shaka Pu’u paddle blades with custom 86″ stiff shaft.Additional: Rainbow Fin co. CWP Race weed fin 10″-12″, OnIt racing speed polish, Watermans sunscreen, Hobie sunglasses, H2O Audio waterproof Ipod music case & headphones, pre & post race nutrition by Nutrition Zone.
I enjoy training in rough, windy conditions on a shorter board then what I would use on race day. Long & short distances, sprints & down winders; I love challenging myself in everything.
Race training and for what kind of race? I like to train in the most challenging conditions, paddling a couple miles longer then the length of the race that I’m training for. I have found that training on a shorter, slower board before the race really helps me with conditioning, endurance and strength for those long races. I like to work in some sprint training and focus on getting into a good rhythm while under pressure because it’s good to be able to push yourself into 5th gear the last quarter of the race and be able to take some guys out and finish strong.Stroke technique and for what kind of race? I’m not very technical, but I have learned a lot about smooth and clean power strokes from paddling outrigger with Team California. I think it is important to have full extension with a clean entree and exit with every stroke of the paddle blade while delivering maximum power going forward. it also helps to have a couple different stroke speeds that you can use while racing; for example – a quick and short paddle stroke really helps keep the board speed up especially during the start of a race. Then, a good strong efficient power stroke that you can get a good rhythm with in the middle of the race and then finish strong with the quick & short stroke to the finish. Changing it up also helps me keep my muscles from cramping and sometimes even helps stretch it out with a longer stroke. Always remember when going hard on your strokes, to dip the blade deep before you deliver the power to your stroke, otherwise your wasting valuable energy and power.
Cross training? Anything in the water; surfing, SUP surfing, prone paddling, swimming, running stairs, mountain biking, and beach workouts along with a good gym routine and a lot of stretching and balance ball workouts. Keep it exciting so you never get bored and you are always challenging yourself so you are always ready for anything.Pre-Race planing and course management? I always make sure my training routine fits for what the race calls for. Make sure you always understand the course, possible changing conditions and what divisions or board class’s the race is offering to race in. I always make sure, my race boards and fins are race ready and that I have all my pre & post race nutrition and hydration packed for consumption and that my Ipod is charged and ready with good energetic music to race with.Knowing the conditions- weather, winds, tides- thoughts? I always look online to see what the wind, wave, tide and weather conditions are doing before and on race day. It can really help if you study the tide currents ebb & flow if the race course is inside a canal, harbor, river, inlet or bay because like in a river, there are always areas that flow slower etc. and in racing every bit of information can help in choosing the right line to the finish. Conditions also play a big part in choosing the right equipment on race day. The better you prepare yourself for every condition; the more energy you save for the race which makes for happy paddling warrior.
Preference in blades, paddle shaft, carbon vs. fiberglass vs. wood? I have been working closely with Kialoa paddles doing constant R&D on many different paddle blade & sizes that we keep evolving as the sport continues to grow. I have found, when paddling shorter race boards like the 12’6, that I like using the smaller narrower “Shaka Pu’u” blade which works great with the quick, short stroke rate and when paddling my 14′ or 18′ unlimited boards, I use the larger, wider “Nalu” blade, that works well in maintaining the board’s speed and glide in long distance paddling. When racing I always use a longer carbon paddle (86″) then when SUP surfing (82″) because you can get a better reach and the race boards are thicker, making you stand higher out of the water. When paddling into rough and windy conditions I will always use a shorter carbon paddle because your body position is more bent over to cut through the wind making it easier to stroke with a shorter paddle. I have used wooden, fiberglass and carbon paddle shafts and really like how much stronger and stiffer the carbon paddles feel, especially under full power whether racing, training or SUP surfing.Hydration- how do you hydrate for under 5, 10 ., over 10, over 30 miles? I hydrate several times during the day and night before the race and again in the morning of till just before the race starts. I have conditioned my body to go with out water for 10 miles, but anything longer, I bring a Dakine hydration pack filled with a mix of coconut milk and a couple endurance carb nutrition powders that really help in keeping my body fully hydrated and energized for long distances. Remember everyone’s body works differently, so when testing something new, make sure you do it a couple weeks before, so if your body doesn’t work well with it, you can still go back to what worked well in the past. Always remember, treat your body like a well oiled race car and you will go a long way…. Happy racing…
This was one of those special chaotic times where chasing big waves fell on the same time as a big SUP race. There was a pretty solid Winter swell hitting Hawaii with perfect conditions that I really wanted to chase at the same time as the “Cold Strokes Classic” SUP race that was put on by Jeoffrey Nathan, owner of Coastal Urge in Wilmignton, North Carolina. Kialoa, my paddle sponsor, was the title sponsor of the event and had asked me to fly out and help promote and race in the event as well as teach a paddle and race clinic.
I was torn because I really wanted to do both, but this was a great opportunity to help push the sport of SUP racing and meet a lot of the East coast paddlers who are driving the sport on the Right coast. I had heard that the weather was unseasonably cold with highs in the mid 30’s, so I packed like I was going on a ski trip; “kind of funny to be paddling when it’s cold enough to snow.”
I flew into Wilmignton, N Carolina Thursday night and met up with Dave and meg Chun, Owners of kialoa paddles and Jeoffrey and kat Nathan, Owners of Coastal Urge and visionaries of the Cold Strokes Classic paddle. We all went to a nice dinner and discussed our game plan for the paddle event and race clinic.
work is never done; now I know what writers cramp feels like. ha ha
The next day started with a great breakfast at the hotel with Meg and Dave and 2 box’s of SUP magazines and posters that Coastal Urge wanted me to sign to give away to all the races at the event. Around mid day we visited the Coastal Urge SUP store before going to dockside to set up the Kialoa tent and get ready for my paddle and race clinic. I was so amazed to see so many stoked people from all over, like Florida, S Carolina, new Jersey, Michigan and New England at the paddle clinic because it was so cold and windy. After a half hour of lecturing on paddle stroke and racing tips we all headed to the water for a good paddle. It was great to see everyone so pumped on paddling and eager to take it to the next level.
Later that evening all the racers gathered at the Dockside restaurant for the opening ceremony dinner where we were all treated to live music and a Polynesian fire dance. Shortly after, I showed a quick 10 minute SUP video that Chris Agular from “The Stand Up project” edited for me. and then we ended the night with some great music from a local live band.
“A good nights sleep and ready to roll for race day”. Another great breakfast at the hotel with all the racers and then off to the event site for an 11 o’clock skippers meeting. “Could it be any colder”?? 28 degrees out with a light North east wind, just perfect for a good day of paddling…..
I bundled up in work out leggings, sweat pants, wool socks, 5 mil booties, 2 breathable long sleeve shirts, thick gloves and a beanie. Not having my race board, I decided to paddle along side the recreational racers and share the stoke of racing. The Elite racers started their 7 mile paddle first and the recreational racers started their 3.5 mile lap shortly after. It was pretty awesome to paddle along side so many excited paddlers that were so stoked on the sport. I would paddle hard for a couple minutes shouting words of encouragement to the racers next to me and then I would stop take a couple pictures and paddle to the end of the pack, making conversation from one person to the next; back and forth, the whole time. It was great!! I can remember The huge smile on the last finishers face when he beat me through the finish line. “Paddling along side all of these super stoked people was so refreshing and it really opened my eyes on how lucky we are to be doing what we love to do.”
It was awesome to see my Hobie team mates “Byron Kurt finish 1st and Colin McPhilips finish 3rd behind good friend EJ in the elite race. “job well done, boys…” and a big congrats to Brandi for throwing it down for the ladies..
within a half hour of finishing the race, I was off to the airport to fly back and catch the swell hitting California. “Kind of crazy, but with the epic El Nino Winter we are having, it’s hard to let a good swell go.”
I really want to thank Jeoffrey Nathan and his wife Kat for putting together such an awesome, well run event and to Meg and Dave from Kialoa, for sponsoring the event and flying me over and to all the great East coast paddlers that I met paddling. And a huge thank you to my wife for holding it all together during my crazy travel schedule.
I hope to see you all the next time…
In the SUP world, the Rainbow sandals Battle Of The Paddle is recognized as the SUP World Championship, where all the top SUP racers in the world come together to battle it out in the most challenging race ever. This years event was a 2 day event held in Dana Point at Doheney state beach where the beach was covered with SUP industry tents, boards and thousands of people waiting to see who would win the world crown.
Full story and photos soon…..
The Hennesseys International Paddle Board Championships were held in San Francisco at the Aquatic park on a beautiful warm sunny 80 degree day. Team Hobie drove up a few days early to train and enjoy the city life with friends.
Full story and photos soon…….
I spent much of my life living in Tahoe when I was competing in skiing and snowboarding. All of my family lives up here, so it’s always great to come and visit and get away from Southern Cal and relax in the mountains. I always stay at my Mothers hotel “Holiday House” which is right on the lake in Tahoe Vista and is a great place to take your dog.
For the past 3 years there has been a really great SUP race on the lake and SUP paddlers from all over the West coast come to compete and enjoy the beauty of Lake Tahoe.
This years race was one of the biggest with about 150 paddlers and a cool set up on the beach where SUP industry companies had demo boards and paddles for all to try.
This years 7.5 mile race was kind of challenging because of the South East winds and boat wakes that made paddling and balancing on your race board a major chore. Competition this year was solid as I battled it out with my Team California outrigger team mate Thomas Shahinian the entire time. We traded places the whole time and then I managed to keep him behind me to the finish. Great race!!
After the Outdoor retailer trade show in salt Lake city; I flew out to Maui to train and get ready for the Molokai Crossing. I always stay with my adopted family, “the Baxters” who have 2 super talented waterman kids that compete windsurfing, SUP racing, surfing, and tow surfing; you name it they do it.
I trained for a couple days on a couple race boards on loan from Dave Kalama and Naish. The day before the race, we drove a boat over to Molokai from Maui with all of our race boards and gear.
full story coming soon.
The Hobie Hennesseys US Paddleboard Championships were held in sunny, warm Redondo beach. There was a great crowd of prone paddlers and SUP paddlers which continues to grow like wild fire. This was a tough race to get ready for because I was fighting a pinched nerve in my back from a bad wipeout in Tahiti a couple weeks before. I went to Dr. “G”, Gary Arthur, founder of Health in Balance in Laguna beach, who is a highly respected Chiropractic Kinesiologist that works with several professional athletes in keeping them in peak performance for competition. He helped educate me about my body mechanics and put me through physical therapy and damage control and taught me how to stretch and listen to my body as I train. As an athlete; you are always going hard and sometimes you forget and have to really stop and slow down and listen to your body so you can keep charging at a high level. None the less, I still had a race to do and went for it anyway.
I paddled my Hobie 18′ unlimited race board and a new custom Kialoa race paddle (86″) long. The race started out with the usual rolling start where everybody gets so excited and keeps paddling past the start and then the horn goes and your off. I held the lead for a short while and good old Danny Ching starts grinding next to me and finally passes and I’m playing follow the leader.
After we round the first buoy, my shoulder starts to go numb and shortly after, then my hand. I struggle with getting a good grip on the paddle as i stroke on the Right side, but I am determined to keep going because that is what your stubborn mind tells you to do. I round the 2nd buoy and really start to notice a lack in board speed as Thomas starts to get closer. I give it all I have just to keep my sanity and start to have problems feeling the paddle every time I switch to my right side. I round the 3rd buoy with one more lap to go and I decide to pull out of the race. This was one of my hardest decisions to make, because you know you can do it yet your body is telling you otherwise and you think about your sponsors and fans and even yourself; how you let everyone down and you failed. This was a very humbling decision that I will never forget, but it was the right decision and I learned a lot about myself and what it takes to stay on top of my game plan and keep myself healthy to fight another day.
All of us go through this type of thing in different ways every day and it’s a healthy and exciting learning process that makes life such a great challenge to be the best you can at anything you choose.
The Hobie Hennesseys Paddle race was held in Dana Point at Doheney state beach. The conditions started out with a light wind out of the North West and as the race started, it cranked up to about 18-20 mph making the first leg of the race a solid down winder. Then as we rounded the down wind buoy it became a major battle up wind and that is where I started to pick people off.
I paddled my Hobie 14′ Carbon race board that worked well in the chop and because of it’s shorter length compared to my 18′ unlimited, the board never got pushed around and was easier to keep a straight line while paddling.
I managed to bend my knees more and really crouch in the wind while paddling and that really helped in keeping myself focused on over taking some of the unlimited paddlers that were in front of me.
I managed to finish in the middle of the unlimited class and win the 14′ class again. I hope to see the 14′ class build more for racing in the future.
Watermans sunscreen put together a great 6 mile SUP race in Dana Point off Doheney state beach. Conditions were smooth with a slight South swell and Southerly breeze.
I decided to paddle a new 14′ Hobie Carbon race board to see how I would fare against the 18′ unlimited guys. Unfortunately each board class started a 2 minutes apart, but I managed to catch up deep into the middle of the unlimited class before finishing 1st in my 14′ ft division.
The race was well run, with a good crowd and all for a good cause.