The Cotswold Lakes SUPathlon is a unique challenge that blends stand-up paddleboarding (SUP) with open-water swimming. If you’re considering signing up but feel a little nervous—especially about balancing on a board or swimming in open water—you’re not alone!
This guide will help you:
- Build confidence on a paddleboard
- Train effectively for better SUP and swimming performance
- Handle transitions smoothly on race day
- Feel prepared, excited, and ready to take on the challenge
1. Stand-Up Paddleboarding (SUP) Training Tips
SUP is a fantastic full-body workout, but racing on a board requires more than just balance. Here’s how to improve your paddleboarding skills for the SUPathlon:
Balance & Core Strength
- Start on calm water – Get comfortable standing, moving, and paddling in flat conditions before tackling more dynamic water.
- Engage your core – A strong core helps with stability. Exercises like planks, Russian twists, and single-leg balance drills improve control.
- Bend your knees slightly – This lowers your centre of gravity and makes adjustments easier when the water gets choppy.
Efficient Paddle Strokes
- Use your whole body, not just your arms – Engage your core and legs to drive power into each stroke.
- Keep strokes long and smooth – Short, frantic strokes waste energy; longer, controlled strokes keep you moving efficiently.
- Focus on even paddle pressure – Uneven strokes can make you veer off course, costing you time and effort.
Building SUP Endurance
- Mix steady paddling with short bursts – This helps you adapt to race conditions where you may need to push harder at times.
- Increase session length gradually – Aim for at least 30–45 minutes on the board to build stamina.
- Practice paddling in different conditions – Light wind and small waves can affect balance; training in various conditions will prepare you for race day.
2. Open Water Swimming Tips for Confidence & Performance
Even strong pool swimmers can feel uneasy in open water. Here’s how to get comfortable, swim efficiently, and stay calm on race day.
Get Acclimated to Open Water
- Swim in a lake before race day – The more time you spend in open water, the more comfortable you’ll feel.
- Practice sighting – Unlike pool swimming, you’ll need to lift your head to sight the buoys and stay on course. Try incorporating sighting drills into your training.
- Wear your wetsuit in training – If you’re using one, get used to how it feels in the water. A wetsuit provides buoyancy, but it can feel restrictive if you’re not used to it.
Overcoming Open-Water Nerves
- Start slow and steady – If deep water makes you anxious, begin by floating on your back or treading water to get comfortable.
- Find a rhythm with your breathing – Exhaling underwater fully helps prevent gasping and keeps you relaxed.
- Stay positive – Your mind is your biggest ally. Instead of focusing on fear, remind yourself: "I’ve trained for this, and I’m ready!"
Boosting Swim Performance
- Work on endurance – Include long, steady swims in your training to mimic race conditions.
- Add interval training – Short bursts of faster swimming will build race-day speed and stamina.
- Strengthen your pull – A strong catch and pull phase helps you move efficiently. Try resistance band drills for extra power.
3. Transitioning Smoothly from SUP to Swimming
The paddle-to-swim transition is unique to this event, but with practice, you can make it seamless:
What to Expect
- You’ll secure your board at the designated area before heading straight into the swim.
- Your legs may feel a little wobbly after paddling, so give yourself a moment to adjust before diving in.
Key Transition Tips
- Practice going from standing to swimming – Try stepping off your board into the water in training.
- Do a quick shake-out – Before swimming, loosen your legs and shoulders to ease into the new movement.
- Pace yourself – Don’t rush. It’s better to start swimming at a controlled pace than to go too hard and struggle later.
4. Reassurance for First-Timers: You CAN Do This!
If you’re on the fence about signing up, here’s what you need to know:
- You don’t have to be an expert. This event is about personal achievement and fun, not just competition.
- The water is calm. The Cotswold Lakes offer some of the best conditions for open-water swimming—no waves, no currents.
- You can take your time. There’s no need to rush. Find your rhythm and enjoy the experience.
- Crossing the finish line feels amazing. The sense of accomplishment at the end will make every moment of training worth it.
Final Thoughts: Your SUPathlon Journey Starts Now!
With the right preparation, you’ll not only complete the race—you’ll enjoy it. Training for SUP and open-water swimming will build confidence, strength, and excitement leading up to race day.
So, are you ready to take on the challenge? Sign up today and make 2025 your year of adventure!
