Your First Paddle Board Race
What I wish I'd known before showing up to my first 3-mile flatwater race. Gear, training, race-day rituals.
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Paddleboarding
For the recreational paddler and the athlete. Trip reports, training plans, and gear notes from lakes, rivers, and open flatwater.
Train Stronger, Paddle Longer
Science-backed strength, endurance, and racing guides. ACSM, JSCR, and real Apple Watch data over modeled numbers.
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The SUP Strength Program
Eight-week strength program built on ACSM and JSCR research. Posterior chain, rotational core, the lifts that transfer.
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Speed Benchmarks
What 3, 4, 5 mph actually feels like on a 14-foot inflatable, with honest splits you can compare against.
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Why You Bonk on Long Sessions
The carbohydrate math behind paddle fatigue, plus the in-session fueling that keeps you upright past hour two.
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Recover Between Sessions
Targeted stretching, grip and hand work, mobility, and post-session recovery for paddlers who train more than they rest.
The SUP Stretching Guide
Targeted post-paddle relief for obliques, shoulders, and chest. Five minutes, no equipment, repeatable.
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Paddle Grip & Hand Position
Why your hands hurt after long paddles, and the grip-pressure changes that stop dorsal hand pain.
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Nerve Glides for Paddlers
The mobility exercise most paddlers skip. Five minutes a day undoes a lot of forearm and grip stiffness.
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Paddleboard Exercise & Recovery
Earlier piece on what a typical paddle session burns and how recovery should look on the days after.
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Gear and Accessories
Tools for long paddles and recovery, picked from gear I've used on the water.
Foam Roller Science
Which foam rollers actually move muscle tissue, and which ones are theater. The research, the picks, the verdict.
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Paddleboard Accessories
The short list of accessories actually worth carrying. Older roundup, but the core picks still hold up.
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Reef-Safe Sunscreen
Four sunscreens tested over full days on the water. What reef-safe really means, and which ones I trust.
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Where to Paddle
Trip reports and access guides from launches I've paddled. Parking, water conditions, the windows that actually work.
Sand Harbor State Park
Tahoe east-shore launch with the alpine-postcard view. Parking, entry, wind, and best paddle windows.
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Jenkinson Lake (Sly Park)
The friendliest paddle within an hour of Sacramento. No motors, calm water, bath-warm in late summer.
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Fuller Lake
Smaller Sierra reservoir worth the drive. Quiet, scenic, and rarely on anyone's list.
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Lake Natoma
Sacramento's closest flatwater. No powerboats, glassy mornings, the everyday training paddle.
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Lake Clementine
Deep-canyon reservoir below Auburn. Granite walls, glassy water, and motors capped at 5 mph.
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How These Guides Get Made
01
Science-backed claims.
Every training claim has a citation. I lean on peer-reviewed scientific studies and academic papers from well-researched professionals: ACSM, JSCR, Frontiers in Physiology, and the Compendium of Physical Activities.
02
First-person testing.
Gear reviews come from equipment I've tried and played with thoroughly. Speed claims come from my own Apple Watch data on actual paddles.
03
Community-backed.
Fellow paddleboarders help evaluate gear, pressure-test the data, and refine techniques. Whether you're race-curious or out for the slow-Sunday float, you're welcome to weigh in.
Why do you have to be so good at everything!
Megan, “Pink Menace,” after run-launching for the first time after she demonstrated it to me.
Start on flat water. Lake Natoma is the Sacramento default.
See the lake guideHit a wall at 90 minutes? The bonk has a fix.
Read the fixHand pain at mile three loses races. Grip mechanics solve it.
Read the techniqueFrequently Asked
Questions, answered
Is paddleboarding hard for beginners?
Not on calm water. Most beginners stand up successfully on their first session if the water is flat and the board is wide enough (32 inches or more). The learning curve is steeper for paddling efficiency than for balance. Expect to be sore in muscles you didn't know existed for the first week.
How long does it take to get good at paddleboarding?
Most people are comfortable paddling for an hour after three or four sessions. Getting fast is a different question. The math of pace, stroke rate, and board waterline starts to matter after you've put in about a year of regular paddling. The SUP Strength Program accelerates the strength side; pace comes from miles on the water.
How do I train for my first paddleboard race?
Build aerobic base first (long, easy paddles three days a week), add a strength block on land (the eight-week program in the SUP Strength Program covers it), and run two race-pace intervals per week starting four weeks out. Full progression is in Your First Paddle Board Race.
Where can I paddleboard near Sacramento?
Inside an hour: Jenkinson Lake (Sly Park) for calm water and no motorboats, the lower American near Sutter's Landing for an after-work session, and Lake Natoma for a sheltered urban paddle. Within two hours: Sand Harbor on Tahoe when wind is below 10 mph.
How do I prevent hand pain on long paddles?
Loosen your grip. Most paddlers squeeze the shaft far harder than they need to, which causes dorsal hand pain after the first hour. The fix is mostly conscious relaxation between strokes plus the grip-position adjustments in Paddle Grip and Hand Position. Nerve glides (covered in Nerve Glides for Paddlers) help if it's already chronic.
What's a good speed on a paddleboard?
On a 14-foot inflatable racing board, 4 mph sustained for an hour is solid recreational pace. 5 mph for the same hour is competitive at the local-race level. Hardboards add roughly 0.5 mph at the same effort. Full benchmark data with Apple Watch splits is in Speed Benchmarks.
Collection Updates
May 24, 2026 — Visual refresh. New Tahoe Morning palette, system-serif typography, typography-first pillar cards, sticky sub-nav, editor's letter, and full-bleed About module. Same 13 articles, same structure, same data.
May 24, 2026 — Initial launch. 13 articles across Train, Recover, Gear, and Spots pillars.
Paddleboarding
Paddleboarding Jenkinson Lake (Sly Park)
Jenkinson Lake, also known as Sly Park, is in the heart of El Dorado County’s Eldorado National Forest, one of Northern California’s family friendly paddleboarding experiences. The 650-acre reservoir sits at 3,500 feet elevation and provides crystal-clear waters surrounded by dense pine forests and granite outcroppings. Whether you’re a beginner seeking calm waters or an …
The Sand Harbor State Park Paddle Boarding Guide
Sand Harbor State Park stands as one of Lake Tahoe’s best paddle boarding destinations, offering paddlers access to the most pristine and undeveloped shoreline of North America’s largest alpine lake. Located on the stunning east shore, this Nevada State Park serves as the gateway to crystal-clear waters, dramatic granite boulder fields, and secluded coves that …
Fuller Lake, California
Nestled at 5,400 feet in the Sierra Nevadas, Fuller Lake provides a peaceful alpine retreat just a short drive from Nevada City. This gem of a lake invites visitors to paddle its calm waters, cast a line for trout, explore forested hiking trails, and spot wildlife amongst tall pines. An inviting escape from the everyday, …
Paddleboard Exercise and Post Workout Recovery
Stand-up paddleboarding (SUP) challenges the entire body, requiring diligence on your post workout recovery, whether the session lasts for miles across open water, involves quick sprints, or focuses on technical skills in freestyle formats. The physiological stressors that result from SUP are significant, affecting the shoulders, core, back, and lower body, while requiring robust cardiovascular …
The Reef-Safe Sunscreens I Actually Use on the Water
Several times a week, I’m out on the water for three to five hours at a stretch, in full sun, paddleboarding. That much exposure adds up, so I’ve put real money and time into sunscreen: trying different brands, comparing formulas, and reading past the marketing to find better ways to protect my skin. I started …
Lake Natoma in Folsom, California – Complete Adventure Guide
Lake Natoma, located between the Folsom and Nimbus Dams in Sacramento County, California, is a relaxing spot to enjoy a day of non-motorized water activities, wildlife watching, and picnicking along the lower American River. Lake Natoma is often cited as one of the best lakes in California to paddle on. It’s certainly one of my …
Paddleboard Accessories
Now that you have your SUP, it’s time to get some paddleboard accessories. There are all sorts of neat gadgets and toys to add on, and I’ve been testing them out and discovering the best products and some of the more unique things you can do to bling out your paddleboard adventures. There are a …
The Lake Clementine Guide to Summer Fun
Lake Clementine is one of the most beautiful, serene lakes in Northern California. Located on the North Fork of the American River in the Auburn State Recreation Area, this stunning destination is split into two sections: Upper and Lower Lake Clementine. Whether you’re an avid paddleboarder or kayaker, or prefer hiking, boating, or swimming, indulge …
Juniper Lake – Lassen Volcanic National Park
Juniper Lake sits at 6,800 feet in the southeast corner of Lassen Volcanic National Park, the largest body of water in the park and the most remote of its drive-in lakes. For the 2026 season, it is also the lake you cannot reach. Juniper Lake Road from Chester has been closed since the 2021 Dixie …