Looking beyond the physical preparation and specific equipment for the endeavor, now I want to look at my consumable supplies. There is a huge importance in staying properly nourished and hydrated every hour of the event. Having a mishap occur can potentially ruin the entire event, which is not an option.
The long distance cyclist model
I’ve taken a fairly simplistic approach to this and basing it largely on long distance cyclist intake. In my last article I mentioned ultra marathoners and modeling my training plan around theirs, but in contrast with nutrition I have more free range. Runners constantly receive impact while running which has an adverse affect on how they hold food. Cyclists are closer in regards to SUP where they receive no impact and can hold food more efficiently.
My primary hydration is coming from Gatorade for the first 12 hours. I need something with calories, sodium, and electrolytes and Gatorade has worked for me. The 20 ounce blend works well enough where there is enough carbs, but the mix isn’t too thick so it’s still hydrating. Past the 12 hour mark I’ll switch to Tailwind with caffeine. The other option here was to take caffeine powder and mix it into the gatorade. But, I decided to have a product similar to gatorade that had the caffeine pre-mixed with good reviews. Many people dislike the sugary taste of Gatorade, and I really enjoy it without getting tired of it.
Next, my main source of nutrition is coming from Cliff Bars. Another easy to buy store brand product. Easy on my stomach, filling, and I enjoy the taste. The demand the pacing is putting on my body, it’s instantly starting to metabolize and use everything I put in. As long as the fiber levels are low, it’s like throwing coal into a fire.
Combining the hydration and nutrition I’m averaging around 500 calories per hour. Which is a 12,000 calories intake in the entire event roughly matching the calories I burn.
In case of hydration emergencies, drinking straight water is the key. In a caloric deficit (usually noticeable if hands start shaking) I have (plant based) protein shakes for fast calories. The final emergency would be the onset of sleepiness which I’m hoping to combat with a steady supply of low dose caffeine(50-70mg hourly), but I also have 2 espresso (400mg caffeine) to shoot me awake in any twilight hours.
Hello again TotalSUP readers! It’s SUPerman back with a new paddle tip. This is another simple tip that will help you maximize your body to paddle better. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Let’s talk about hip engagement and how crucial it is to SUP success. Now, I’ve talked to a […]
Hello again TotalSUP readers! It’s SUPerman back with a new paddle tip. This is another simple tip that will help you maximize your body to paddle better. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Today, let’s take a step back from our stroke and just look at where we are holding the […]
Hello again TotalSUP readers! It’s SUPerman back again with a new paddle tip. This one is another simple tip that will help you maximize your body to paddle better. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Today, let’s look at the reaching phase of the stroke. Reaching is […]
Hello again TotalSUP readers, it’s SUPerman back with another paddle tip! This one isn’t exactly a “right or wrong” type of paddle tip… more of something to think about and experiment with. Today we are talking about stroke speed (the time and length your paddle is in the water), and understanding your boards glide. The […]
Hello again TotalSUP readers! It’s SUPerman back again with an other paddle tip. This one is a simple tip that will help you maximize your body to better paddle. Many of these paddle tips are going to be on better muscle engagement and postural cues to help athletes. Today we are talking about upper back […]
Hey TotalSUP readers! It’s Robert Norman AKA SUPerman here with another paddle tip! Water starts are a prominent feature in SUP races. Two easy tips to get ahead of the crowd in your next race or your next friendly sprint with a friend. In the first clip, I take three full strokes then switch sides. […]
Hey TotalSUP readers it’s Robert Norman AKA SUPerman back with another paddle tip. This one is a really easy one to implement into your stroke. Simply looking at your paddle blade will let you know you if you are doing this. I’m talking about having a clean catch. The catch is the initial entry of […]
Hey TotalSUP readers! It’s Robert Norman AKA SUPerman here with a fun paddle tip. Today’s subject matter is beach starts. This is applicable for a race situation…or just trying to look smooth when you go on your next paddle adventure. The first clip is primarily how many people look, very timid, cautious and unprepared. A slow […]
Robert Norman, the new (and first) Men’s 24 hour SUP Guinness World record holder received a little surprise from QuickBlade’s very own founder Jim Terrell yesterday: a superb commemorative paddle, with the SUPerman sign (SUPerman being Robert’s nickname). Also on it, the inscription “Robert Norman, World Record, 24 hours, 111,8 miles”. Here is what Robert said on his […]
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