SUP competition checklist – maximize race day 2025
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Are you facing your first major SUP competition or do you want to optimize your race preparation for maximum performance? As a competitive paddler, you know that the difference between a good and a great race day is often in the details – the small preparations that together create optimal performance when it really counts.
Even experienced SUP competitors can miss critical preparation steps that cost valuable seconds or minutes. Stress, nervousness, and focus on training can easily overshadow practical preparation that is just as important to the end result. A forgotten accessory or a poorly thought-out schedule can ruin months of training.
With over 18 years of experience in SUP competitions, we at Kona Sports have seen it all – from beginner mistakes to pro tricks that make a difference. Our own Team Kona athletes have developed and refined this checklist through hundreds of competitions ranging from local races to international championships.
This complete SUP race checklist gives you 23 critical points spread across the entire race period – from the week before to post-race analysis. You’ll get concrete timeframes, prioritization, and pro tips that can make the difference between an average and a memorable race performance. Whether you’re running your first 5K or aiming for podium finishes in long distances, this guide will ensure you’re optimally prepared.
Table of contents
- The week before the competition (5 preparations)
- The day before (4 critical points)
- Race morning (5 checkpoints)
- Equipment to pack (6 essentials)
- After the finish line (3 important ones)
- Frequently Asked Questions About SUP Competition Preparation
The week before the competition (5 preparations)
The week before a SUP competition is crucial for building confidence and ensuring all the practical details are in place. This period is about finely calibrated preparation without overtraining or creating unnecessary stress.
1. Check and test all competition equipment Conduct a complete equipment check at least 5 days before competition. Test your Kona Numinous Air SUP Racing in race-like conditions. Check air pressure, fin attachment, and all D-rings. A technical problem discovered the day before the race is much worse than the same problem discovered a week earlier.
2. Plan your diet and hydration. Map out your diet for the three days before the competition and the day of the competition. Avoid new foods and focus on proven carbohydrate sources and hydration. Test your pre-competition diet during a longer training session to ensure your stomach can handle the strain.
3. Study the race course and weather forecast Analyze the official course description and study the weather forecast daily. Identify critical points such as turn buoys, shallow areas and potential wind shelters. Plan your race strategy based on expected weather and water conditions.
4. Confirm logistics and accommodation Finalize transportation, accommodation and registration details. Check check-in times, start procedures and any changes to the competition program. Plan to arrive at the competition venue at least one day in advance to avoid travel stress.
5. Mental preparation and visualization Set aside time daily for mental training and visualization. Go through race scenarios in your head, including the start, middle, and finish. Mentally prepare for both optimal conditions and challenges like inclement weather or technical problems.
According to According to the Swedish Paddle Federation, it is precisely these preparatory weeks that separate experienced competitive athletes from beginners - not just the level of training.
The day before (4 critical points)
The day before a SUP competition requires a balance between preparation and rest. This is the time for final checks and mental preparation, not for intensive training or major changes in routine.
6. Conduct a short technique session An easy 20-30 minute paddling session to get a feel for the water and keep your technique sharp. Focus on paddling technique, starting acceleration and a few short sprints. Use the same equipment you will use in the competition to eliminate surprises.
7. Pack your race bag systematically Pack everything according to your checklist the night before, not on race morning. Double check that you have extra of critical items such as Sprintic Carbon Fin , rescue strap and pump accessories. Arrange the equipment in the order you will need it on race day.
8. Final Race Plan Go over your race strategy one last time with your coach or training partner. Set paces for different parts of the race, contingency plans for unexpected situations, and clear goals for both optimistic and realistic scenarios.
9. Prepare your body for peak performance Eat a well-balanced dinner with a focus on carbohydrates and avoid alcohol completely. Plan for 8+ hours of sleep and set multiple alarms to avoid oversleeping. Do a light stretching session and drink enough water without overhydrating.
Race morning (5 checkpoints)
Race morning is when everything should flow smoothly according to your planned routine. No improvisations or new experiments – just execute what you have prepared and practiced.
10. Optimized breakfast and time planning Eat your proven race breakfast 2-3 hours before the start. Focus on easily digestible carbohydrates and avoid high fiber content. Drink water regularly but stop intensive fluid intake 1 hour before the start to avoid the need to go to the toilet during the race.
11. Systematic equipment check Check that your competition SUP has the correct air pressure for the current temperature and weather conditions. Ensure that the fin is securely attached, Baltic Life Jacket SUP Elite is correctly adjusted and the safety strap is securely attached. Test the paddle's weight balance and grip feel.
12. Mental activation and focus Go through your proven warm-up routine both physically and mentally. Visualize the start of the race, key points in the race, and the finish line. Establish your race mantra or focus word that you will use during tough phases of the race.
13. Race Review and Rules Check Actively participate in the official race review and note any changes to the course or rules. Check the weather one last time and adjust your race strategy if necessary. Identify key competitors and their starting positions.
14. Final Preparations and Positioning Arrive at the start area 15-20 minutes before the start to secure optimal position. Make your final technical adjustments and mental preparations. Establish your starting position based on your race strategy and expected track tactics.
Equipment to pack (6 essentials)
The race equipment checklist must be systematic and comprehensive. This packing list covers everything from absolutely necessary components to spare equipment.
15. Primary competition equipment Your Kona Numinous Air SUP Racing with controlled air pressure, primary Sprintic Carbon Fin mounted and secured, quality competition paddle in the correct length, and Baltic Life Jacket SUP Elite adapted for optimal freedom of movement.
16. Safety and regulations Safety equipment according to competition regulations including whistle, safety strap attached to SUP and approved life jacket. Double check that all safety equipment meets the specific requirements of the competition and is in working order.
17. Spare and replacement parts Spare fin of the same model, spare paddle (can be a simpler model), extra safety strap, repair kit with glue and repair patches for inflatable SUP, spare pump with pressure gauge and emergency telephone in waterproof packaging.
18. Diet and hydration Race diet according to your proven plan - energy bars or gels, electrolyte drinks for longer races, extra water bottles for before and after the race, and recovery food for immediate recovery after the finish.
19. Weather and comfort equipment Weather-appropriate clothing for different scenarios, extra changes for after the race, towel and warm clothes, sun protection (cream, glasses, hat), and hot drink for cold conditions.
20. Documentation and analysis Start certificate and ID documents, competition instructions and course map, watch or GPS for timing and analysis, camera for documentation (waterproof), and notepad for analysis after the competition.
After the finish line (3 important ones)
Post-competition routines are just as important as preparation to maximize learning and ensure optimal recovery for upcoming competitions.
21. Immediate Recovery Eat something quick within 30 minutes of finishing, focusing on carbohydrates and protein. Keep your body warm and avoid rapid cooling. Perform light stretching and mobility exercises to prevent stiffness and promote recovery.
22. Results and Feedback Document your official time and placing as well as your subjective experience of the competition performance. Identify highlights and areas for improvement while your memory is fresh. Talk to other participants and coaches for external perspectives on your competition.
23. Equipment Clean and inspect all equipment for damage or wear. Perform a thorough cleaning of the SUP, especially if the competition was in salt water. Note the performance of the equipment and any adjustments needed for future competitions.
Frequently Asked Questions About SUP Competition Preparation
How far in advance should I start preparing for a big SUP competition?
For major SUP competitions, a minimum of 8-12 weeks of specific preparation is recommended, but practical planning begins 2-3 weeks in advance. The final weeks focus on details such as equipment optimization, mental preparation and logistics. Your training volume should be established months in advance, while competition-specific elements such as pacing strategy and nutrition planning are refined in the closing weeks.
What equipment is absolutely critical to have in reserve?
The three most critical spare parts for SUP competition are a spare fin (technical errors happen), extra grab strap (can break under stress), and a spare paddle (although it can be a simpler model). Sprintic Carbon Fin performance can vary between specimens, so having an identical spare ensures consistent performance. A spare pump with pressure gauge is also critical for inflatable competition SUPs.
How do I deal with nervousness and performance anxiety before starting?
Mental preparation is as important as physical preparation for SUP competition. Establish a pre-competition routine that you have practiced and that creates confidence. Use visualization to mentally go through the entire competition scenario, including challenges. Focus on controllable factors like technique and pace instead of results. Deep breathing and positive mantras help channel nervousness into productive energy.
Should I train the day before the competition?
The day before a SUP competition, training should be minimal and focused on technique, not fitness. An easy 20-30 minute session will keep your body mobile and your technique sharp without creating fatigue. Focus on paddling rhythm, some short accelerations, and mental preparation. Avoid intense training or long distances that can create fatigue or risk injury.
How do I plan my diet for race day?
The competition diet should be tested during training and never experimental on race day. Eat your proven breakfast 2-3 hours before the start with a focus on carbohydrates and easily digestible foods. For races longer than 90 minutes, plan your energy intake during the race with tested products. Hydrate well in the days before but avoid overeating the hour before the start to avoid the need to go to the bathroom during the race.
A well-executed SUP competition requires much more than just good fitness and technique. It is the systematic preparation, attention to detail and mental attitude that often makes the difference between a good and an outstanding competition experience.
As we at Kona Sports always emphasize: "Stand up people. Stand up life." For competitive paddlers, that means showing respect for the sport through thorough preparation, a professional approach, and continuous development. Every competition is an opportunity to test your limits and learn something new about yourself.