Up Suping #32 . English version by Up Suping

#32 english version

UP SUPING Stand Up Paddle

Road Trip Canarias TAMIL MARTINO

JADE HOWSON WICH IS MY IDEAL PADDLE?

II B IG M E D IT E R R A N E A N SUP RACE

Queremos agradecerte por estar ahĂ y por el apoyo en este 2020. Y en el 2021 todos

#seguimosremando

de origen hawaiano signiďŹ ca:

Gracias GrĂ cies Grazas Eskerrik Asko Obrigado Thanks Merci Vielen Dank

DIRECTOR

www.argazkimahatu.com

Nicolás Arnedo info@upsuping.com

www.jamesstewartjefferspanter.blogspot.com.es

DISIGN AND LAYOUT Nicolás Arnedo info@upsuping.com

UP SUPING Stand Up Paddle

TEXT AND COLLABORATORS Pablo Codesido, Pedro Gutiérrez, Beatriz Felipe López, Ismael López , Aure Medina, Víctor Fernández, Manuela Jungo, Valentin Bernard, Red Paddle CO, Gero Abreu, HoeNalu, Fred Bonnef, Wing Foil World Tour, Surfers Castellón Up Suping.

PHOTOS Argazki Mahatu, Desde el Mar, Albert Laborda, George Paddle Challenge, Jade Howson, Kurro Díaz, Manuela Jungo, Víctor Fernández, Goutier Boudat, Alex Solis, Arkaits Photofilmsm, Jose Luis Alcaide, Cabo de Palos SUP Challenge, Félix Blackauville, F.Molina, Ludo Franco, Javier Hortensio, Susu Nasser, Raimonf Jaimes, Talia Labarthe, Gino Bello, Omar Villegas, EuroTour, P.S.Burriana, Julien Larrue, Surfers Castellón, ISA, Up Suping.

You can see all our magazines in: www.upsuping.com

PHOTO COVER Susu Nasser

BACK COVER Jose Luis Alcaide, Colaboration:

If you are interested in collaborating with Up, you can send us your proposals to this address: info@upsuping.com Reproduction in whole and in part of the texts, photographs and drawings published in this issue is strictly prohibited unless expressly agreed with the publishers. Supp Suping is not responsible for the opinions expressed by the collaborators or texts or photographs that reach our hands without being sued.

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Up Suping

DIGITAL MAGAZINE / WEBSITE Stand Up Paddle

#32

Edito ¨What the SUP has joined, not to be separated by persons¨. In the last 12 months, the words ¨pandemic, coronavirus or state of alarm¨ were repeated in our minds a thousand times. Also in previous editions of our digital magazine, we have talked about the effort of the ¨SUPer¨ community and the dedication for this sport to continue growing amidst a sea of doubts all over the planet. In the end, you did well…we did very well! Because we continue to paddle together, we project a future with SUP up to where our dreams do not give more of themselves and only feeding our desires to take a paddle in the water is how everything continues to move. In the end, surely it was all a matter of time and patience. These last two words are the ones that every Stand Up

Paddle rider must keep in mind when waiting for the best day to make a crossing, when he must be patient for the wave to come to take him to shore or cross the swirl that shakes without stopping at a whitewater river. From Up Suping we know that you have finished a stage, you have squeezed that long wave and are waiting for the next to go up another level in your Â¨suppingÂ¨; the same happens with this edition because it taught us that perseverance, work, time and patience are essential. This is a long wave. Ladies and gentlemensâ&#x20AC;ŚWelcome to Up # 32! Alex Solis

Ínex 12 Jade Howson 20 Big Mediterranean Race 28 Sardinia 36 Mountain SUP 48 LongSUP 54 Cabo de Palos 62 Canarias Road Trip 70 Up to the Foil 82 Material 90 My ideal paddle 98 Tamil Martino 104 The Doctor´s Spot 108 Inner Sea 122 Castellón SUP Race

¨Welcome home rider¨... Kurro Díaz

8 1 S I N C E B OA R D R I D I N G A D D I C T E D

R I D E

FAST AND PRECISE

T H E N E W P R OWAV E – OU R H I G H-P E R F O R M A N C E S U R F S U P D E SI G N – G O T T O T A L LY R E - D E S I G N E D A N D S P I C E D U P W I T H S P E E D A N D I N S T A N T R E SPO NSE BY OU R N E W WAV E S U P SH A P E R SK Y SO L B AC H. W H E N T H E S U R F IS OV E R H E A D A N D P U M P I N G, T H E N E W P R OWAV E O F F E R S N E X T L E V E L S U P S U R F I N G.

P R O W A V E LT D 7’0” / 7’5” / 7’10” / 8’3” / 8’8”

RIDER ARTHUR ARUTKIN P H OTO F ISH B OW L D I A R I E S FA N AT I C.C O M / S U P F O L LOW U S

JADE HOWSON G.P.Challenge

Up Suping

ISA. Gorge Paddle Challenge. J.Howson

Jade, welcome to Up Suping! Tell us to please how old you are, where you come from and how were your beginnings in Stand Up Paddle. Thank you guys! I am 18, my birthday is August 19, 2002. I am from a small town in Southern California called Laguna Beach, in the USA! I started stand up paddling after watching my dad compete in the sport when I was 7 years old. I began racing when I was 8, my first race was the Battle of the Paddle in 2010! Itâ&#x20AC;&#x2122;s great to see you paddling from a young age. Did you imagine being paddling with the best on the planet and participating in the ISA world championships? When I was younger, I never imagined I would be paddling at the level I am today. I was in it for the pure joy it brought me. As a began paddling more often, I started training at a higher level.

ISA

The PPG, Hood River and many other USA events. How do you describe SUP in your country? Is there a community committed to this sport and taking care of future promises? Stand up paddling is alive and well in the US! Most everyone on the coast has tried paddling or has a paddleboard themselves! There is a very strong community in Sout ern California committed to bringing SUP to its full potential. I am very fortunate to have grown as a paddler with such a welcoming and motivating community. What is it like to participate in the USA SUP selection and experiences with your teammates? The trials for Team USA are challenging, but fun! It is always interesting to see how I compare to the strongest paddlers in my country. I enjoy traveling with the team so much! I get to travel with one of my best friends, Tyler Bashor, and itÂ´s always an adventure. 14

We have seen that you also have a lifestyle very connected to surfing...right? Yes! I love surfing so much, I try and go as often as I can between paddling and doing University classes online (I currently attend University of Hawaii at Manoa). My family owns a surf shop in Seal Beach, California. It is called Harbour Surfboards. I work at the shop as well! It has been around since 1959, so there is a lot of history to go with it. Surfing is deeply rooted in my family and the community I live in. I began surfing when I was 5 years old! Personally, I like riding my longboard more than my shortboard.

Have you had coaches who have helped you with your technique and how to plan training? I am coached by Mike Eistert through a program he started called the Paddle Academy. Mike has taught me everything I know about paddling from technique to how to get through the surf. Mike and I started working together when I was around 10 years old. Over the years, Mike has become more of a second father figure to me. I am so grateful for him and all he does for not only me, but the Southern California SUP community. In what conditions do you feel most comfortable? Flat, choppy, downwinds, waves, etc... I feel most comfortable in choppy conditions. My short height allows me to have good balance, and I enjoy reading the water and finding the best path through rough conditions. In the past couple years, I have also become more interested in down wind conditions. Although I am not the best in these conditions, I have so much fun in them! I hope to do some more downwind racing and training soon. However, my all time favo ite type of race/condition is paddling through the surf. I love technical racing! PPG is one of my favorite races of the year. Do you feel the need to move quickly or do you prefer to enjoy each day until you reach different goals? This question is very difficult for me to answer. I have goals that I want to accomplish and that I train for almost every day. I do want to move quickly to accomplish them, but at the same time (and especially in times like these), I feel it is important to enjoy each day and get the most out of it. No rainbows without rain. Who have been your SUP idols since childhood to learn from them? Some women I look up to in the SUP community include Shae Foudy, Fiona Wylde, and Lina Augaitis. Shae and I grew up in neighboring towns. She was like my big sister when beginning in the sport. Shae and I would carpool to races and train together. I admire her resilience and strength. Fiona and I became close when we traveled to Denmark in 2015 for the ISA World SUP and Paddleboard Championships. Since then, I call Fiona my â&#x20AC;&#x153;mom.â&#x20AC;? She always has the best advice and is one of the smartest people I know. I am so grateful for her and her kindness. Lina is not only a strong competitor and friend, but is also a full time mother of two children. She is selfless, caring, and determined. 16

G.P.Challenge

What do you think of the growth of junior categories around the world and how do you think we should continue to support it? I am very impressed with how well the world SUP community has done with the inclusion of the Junior division. If we want to get younger kids involved in the sport, we need to have more age categories for them. 18 and under is too broad of an age group. You have already travelled the world paddling in big events. What other international competitions do you have to enjoy? Seeing other countriesâ&#x20AC;&#x2122; cultures and ways of life is very eye opening. Because of the pandemic, I am not sure what my future travel plans are. For now I just hope we can all stay healthy!

ISA

Surely the support of your family in this wonderful world of SUP is very importantâ&#x20AC;Śright? My family has been so supportive to me throughout my SUP career. I had to balance traveling and highschool, something not easily done. My family helped me work a plan with my teachers and schedule flights. Without them, I would not be where I am today. Thanks toâ&#x20AC;Ś Thank you to SIC for providing me with the fastest boards out there, and thank you to Mike Eisert for all of the training and guidance you have given me. Most importantly thank you to my Mom, Dad, and Sister for the continuous love and support. Also thank you UP SUPING for this opportunity! I hope you are all happy and healthy!

II B IG M E D IT E R R A N E A N SUP RACE

Organizational success by the entire Parres Watersports team this second edition 20

Up Suping

Kurro DĂaz

in difficult times, is when you have to get all the strength and dedication to make the objectives come true. A clear example of these words was being able to see that some SUP Race events were held around the world, and one of them was the Big Mediterranean Race of Santa Pola. I wanted to see its second edition, more considering that this year we could not see its classic and majestic EuroTour event by the same organizer. And thanks to the great strong of the entire Parres Watersports team and collaborators, we were able to remove that thorn and enjoy a great weekend.

Excellent competitions were predicted; and although the Spanish SUP Race Championship had been cancelled in this event, it did not prevent many Â¨SUPerosÂ¨ from travelling from different places of the country to measure themselves in the waters of the Mediterranean. And divided into two days and under excellent care for protection against the pandemic that we are suffering, the event went well.

Amazing race from SUB10 to SUB16. The truth is that there are no races in which we do not enjoy, due to the growth of these categories, the performance at a competitive level and the dedication that the kids put into it. The U16 riders of both sexes offered us creeps and a lot of emotion because they know that they are on the line of a great leap to the Junior category and they do not want to leave effort wasted in each stroke. Changes in position and a lot of physical effort that left these competitors breathless when they reached the finish line after paddling several kms. in very calm waters. Congratulations to the Be Watersports and Parres Watersports teams for those magnificent podiums. Like the Amateur category, which sometimes without any pressure but with a lot of effort, they manage to carry out authentic races as it was in Santa Pola. We want to make a special mention to Laura Baccaro and her big love for life and sportâ&#x20AC;Śit has been wonderful to see you paddle!

And the rest of the categories that paddled more than 17 kms. on the second day of this event from Urbanova to the Santa Pola Town Hall. Have you seen our live? Click here to see it. Possibly one of the best competitions we have seen, the race technique and strategy were vital to staying upright for so many kms., and the great physical effort. For these distances, you have to be well prepared, and in all aspects. You don’t always see trains with more than 8 riders performing different types of drafting as if it were a mega international competition, which shows that competitions in Spain should not envy those in the rest of the planet at all.

The sea offered tranquillity for 65% of its course until the wind began to put pressure on the competitors and to have more demands when it came to maintaining stability on the water. But the key moment of action was when the ¨SUPers¨ take the buoy zone in front of the event area, from here the large groups were breaking up and anything could happen...and everything happened! Changes of position, falls and nerves on the surface...that made Pablo Ania consecrate as the first rider to cross the finish line, followed by Fernando Pérez and Antonio Morillo, the two young Cádiz promising of the Spanish SUP. Local rider Sheila Sirvent kept up with her race very well from the start and climbed to the top of the box ahead of Afro Russo and Catalan Eli Llargues.

Manuel López and Teo Pérez deserve a monument, since they were the only SUB18 riders who did these very long 17 kms. getting excellent times. And what about Telmo Irigoyen, he´s from another planet, a Kahuna with a spectacular physique and technique. Anyway, all those who crossed the finish line of this second edition of the Big Mediterranean Race, and especially taking into account the year we are living, deserve the best of congratulations.

Undoubtedly, the fact that this event was eligible for the Mediterranean Circuit of SUP Race and stop of the Spanish Cup of the Spanish Surfing Federation was a great incentive. There was a hunger for competition, a desire to see each otherâ&#x20AC;&#x2122;s faces and it was even impossible to refuse to receive hugs. The meetings are the best energy for Stand Up Paddle. Ah! One detail before closing this article: the Meta Volante award was spectacular. It is something that we believe could be done in many competitions in the future, it is a plus for motivation and strategy for every competitor. Once again, thank and congratulations to the entire team of Dani Parres, City Hall of Santa Pola and all the collaborators of this event for making it a reality. 2021 will bring its third edition stronger than ever.

Sardinia Manuela Jungo and Victor Fernandez found their road trip paradise on the Italian Island Sardinia, because of the amazing Stand Up Paddle spots, beautiful nature, good food and colourful sunsets.

Manuela Jungo. VĂctor FernĂĄndez

Sardinia is an island in the Mediterranean between Italy, Spain, Tunisia and is south of Corsica. The Island offers beautiful white sand beaches, crystal clear water and amazing coastal drives. Sardinia is also constantly hit by swells, which makes it ideal for those in search of wave stand up paddle havens. Sardinia was love at first sight for us; we really enjoy the nice people, perfect conditions and Italian food. We normally try to stay away from touristy places and go in search of quiet, friendly spots. It is also a great place for us to find a quiet beach to stay overnight with our Mercedes Marco Polo van, go running, train and practice yoga.

There are many stand up paddle spots all over Sardinia, but the west and south have the pick of the bunch for us because we also like to kitesurf and windsurf in the afternoon. You have a vast choice of amazing beaches and bays to explore. You can go on beautiful flatwater tours and the coast offers easy wave conditions. Yes, the sand really is that white and the sea the bluest blue. Our favourite spots are the following: 29

Porto Paglia (waves) It is the ideal beach for those who want to have an authentic experience in direct contact with nature, with no restaurants or cafĂŠs on the beach. Only the relaxing sound of the waves, the golden beach, the densely growing evergreen shrubs around the sandstone cliff reflecting in the clear sea water. The underground is sandy and the waves are good for beginners and intermediate riders.

Porto Pino (toirung) The beach â&#x20AC;&#x153;Port Pinoâ&#x20AC;? has a length of 4 kilometers and is characterized by majestic sand dunes. The sea at Porto Pino beach is crystal clear and shallow and sheltered from the wind. The best is to start your tour of the village, where you can park and enter the sea through the boat channel. You can keep going to the right and explore the cost and to jump from the cliffs or paddle along the beautiful beach.

Sant´Antioco ((explore/paradise) The island of Sant’Antiocco is situated in the southwest part of Sardinia and connected to the motherland. The island offers enchanting beaches that alternate with rocky bays. The sea is crystal clear, abounding with life, fish and breath-taking seabeds.

Why we decided to start our road trip to Sardinia. It is already quite warm in April/May when it is still cold and rainy in Switzerland. The ferry in Genova is only a short drive of 4 hours 30 min away from Manuela’s home in Switzerland, which makes it very easy for us to travel to and from there by ferry. From Porto Torres or Olbia it is only 2-3 hour drive further southwest to our favourite spots. 32

The best time to visit Sardinia is between June and September, itâ&#x20AC;&#x2122;s warm and for people that also enjoy wind, it is at its best, although August can be a bit busy due to the Italian holidays. Depending on the season it can be good in April, May and October but you will want to bring a 3/2 wetsuit. November and March can be nice too but the temperatures are much cooler and rain is more common.

The following information will help you with your travel planning: The airports nearby are Cagliari, Olbia, and Alghero. Cagliari is the closest airport to the south and is served by many holiday airlines as well as charter airlines. While it is possible to get around Sardinia by bus and train, doing so may well limit how fast you travel and where you go. If you can, choose to rent a car or take the ferry and bring your own car. It is well worth the cost, and it will allow you to visit some of the more remote and enchanting places and areas. If you want to drive down with your car, there are ferry services to Cagliari (south coast), Porto Torres (north coast), and Olbia, Golfo Aranci and Arbatax (east coast). Have a look at the state-owned ferry service Tirrenia (year-round service) and the private companies Moby Lines, Sardinia Ferries, Grimaldi, Snav. Ferry services are also available from Barcelona, Spain to Porto Torres through Grimaldi Lines. They usually run twice a day during the summer. Ferry services are also available from Trapani, Sicily, to the port in Cagliari, Sardinia.

One of the reasons why we love this place so much is due to its amazing food. The traditions and habits are very strong in Sardinia. You will not get any pizzas in restaurants before 7 PM, furthermore be aware that you will get nothing to eat in restaurants between 4 PM and 7 PM, besides a ‘Panini’ that is usually a cold sandwich with ham and cheese. As in the rest of Italy, there are a number of Pizzerias serving fresh, stone oven baked authentic style pizzas as well as pasta dishes, which are in our opinion the best in the world. Sardina also has a lot of its own traditional food. Try the Culurgiones. They are similar to Ravioli (made with typical pasta of Ogliastra) with a filling of potatoes, ‘Pecorino’ cheese (sheep’s milk cheese, see below), egg, onion, mint and garlic. Malloreddus are a type of gnocchi that is served al dente with a tomato, meat or cheese sauce. Porcheddu is a local specialty of inner Sardinia, it’s a young pig roasted in a special manner over a wood fire with an aromatic local shrub called mirto. The pig is frequently basted. Sausages are of many types, for instance the Salsiccia di cinghiale (wild boar sausage). Not to forget is the mouth-watering ice cream. They have so many flavours it is always a hard decision. Many locally produced vegetables and fruit are very tasty, as they are grown in small farms and are mostly organic, vendors along the roads are a frequent sight. Apart from the usual assortment of typical mediterranean products (such as eggplants, bell peppers, orange, grapes, etc) you will also find among others wild asparagus, figs, watermelons, nuts and spices. Many locally produced vegetables and fruit are very tasty, as they are grown in small farms and are mostly organic, vendors along the roads are a frequent sight. Apart from the usual assortment of typical mediterranean products (such as eggplants, bell peppers, orange, grapes, etc) you will also find among others wild asparagus, figs, watermelons, nuts and spices. 34

A place possibly still under the radar as Stand Up Paddle spot to go during the summer, Sardinia comes high on the list of our favourite ones and with the promise of warm water, beautiful scenery and some of the finest food on the planet it is worth checking out.

MOUNTAIN SUP Valentin Bernard

Gautier Boudat

Thurday 26th November, 11:30 am. Suena el teléfono: - Hey buddy, did you just hear Castex (French prime minister)? We can get back on the water Saturday¨. - ¨ That work out well we already scouted a little canyon to explore, not far from home¨...

Sunday 28th November, 8 am., -3º C. Meeting around an French omelette and a cup of tea to speak about logistic We pull out a map from the area to find our way to the Put In, hoping not to break ice to get in…Forest path find ! it’s time to load the board and try to get as close as possible to the water.

9 am. It’s cold, fortunately we have to inflate the SUP and it’s a perfect way to warm ourselves. After a two minutes warm up, it’s time to put on our NRS drysuit, slip on a PFD to ¨Havane¨ the dog (Mascot of the team), and here we are, board under the arm, walking on a tiny little trail that take us to the waterside. The hoarfrost is screeching under our foot, we must watch our step.

9:30 am. Put the paddle in the water, well…put in the ice, as we must break a thin layer, for over 50 meter, to reach this body of water which shimmer as far as our eyes can see. After this first difficulty, even the air temperature can’t stop us. Our boards slide on the clear water. Around us, the landscape is dazzling, some stalactite are hanging from the cliff and reminds us that winter is already set in the alps.

Havane ( the dog) usually turbulent is now quiet, she doesn’t wanna soak her paw in the water. The wall are getting closer as we progress. The water is so much pure that it’s impossible to distinguish the bank from the mirror effect. Not a noise to be heard, everything is calm and quiet, only the wake from our board is disturbing the surface .The landscape seems to be trapped in the ice. After 30 minutes of paddling, the color of the water begins to change. First distant, the river’s sound echoes in the gorge and transformed itself into a powerful rumble. From blue we are now paddling in dark brown water. The lake, blend with sediment, is getting thick: it’s impossible to see through. We have to find our way in between dead tree dropped by the last flooding.

The river appears behind a corner, we land the dog on the bank in order to play with the flows. After a few ferry, peel out and unsteady eddy out, Havane can’t resist to reach us and jump in the main current. She is shaken by the cold...we have to come back. The landscape rewind over the paddle stroke, still as magnificent. 1:00 pm. 1 p.m back to the main land, we have to reach the car now to put on warm clothes. Then as a reward, we share a raclette and we talk during hours about all the good memories and session we had on the water.

THE MIND BEHIND THE DESIGN VOYAGER V-HUL Red Paddle Co.

Following the recent launch of our 2021 collection of inflatable paddle boards, we’ve had some fantastic feedback and reactions to our new line-up. And, while all our 2021 boards are packed full of enhanced features and ergonomic designs, there is one SUP that’s had everyone talking! 42

The 2021 Red Paddle Co Voyager board, with its game-changing V-Hull technology, has paved the way for next level inflatable touring, but this innovation didn’t just happen over-night. So, to better understand how this ground-breaking inflatable board was engineered, we put our Head of Design, Phil Hawthorne, under the spotlight…

“We had to get it right, like a lot of innovation in the world, it only looks obvious when you have it in front of you and the V-Hull is no exception.”

TO START THINGS OFF, CAN YOU EXPLAIN WHAT THE V-HULL IS AND THE EFFECT IT HAS ON THE NEW VOYAGER BOARDS? The ‘V-Hull’ as we’ve called it (technical!) is what is known as a displacement hull. This is when the form of the hull moves or displaces the water in its way. Rather than having a flat bottom to the full underside of the board, it breaks the surface tension of the water and keeps you gliding through your paddle stroke. We haven’t discovered this; we’ve just beenable to apply it successfully with modern day technology – a displacement hull is the reason most boats and ships are the way they are.

“ When we have a good idea, like the V-Hull, we need to be able to prototype and refine our designs repeatedly.” 43

DID IT TAKE A FEW VERSIONS TO GET TO THE FINAL NEW VOYAGER BOARDS WE SEE TODAY? It’s something we’ve had in the pipeline for a couple of years now, but we haven’t been able to make it just right, until now. When we have a good idea, like the V-Hull, we need to be able to prototype and refine our designs repeatedly. All designs require extensive testing, and these iterations are all part of our design process. We had all sorts of problems in the beginning with the fabrication, shape, stability, you name it, but this evolution and the challenges we face, help us learn and ultimately produce the very best products.

WHY HAS IT TAKEN SO LONG TO CREATE SOMETHING LIKE THIS ON A RED BOARD AND WHY HAVEN’T OTHER BRANDS INTRODUCED IT ON THEIR INFLATABLE PADDLE BOARDS? We had to get it right, like a lot of innovation in the world, it only looks obvious when you have it in front of you and the V-Hull is no exception. There are lots of variables we had to investigate, and this all takes time to test and get right. This feature is something you will see on a lot of ‘hard’ paddle boards, but it takes real expertise, craftmanship and a lot of testing to get it right on an inflatable board. I have no doubt that now that we have launched the V-Hull, you will start to see lots of other brands having a go and following suit. HOW DID YOU TEST THE BOARD AND ITS EFFECTIVENESS? We paddled it. Like many people in their day to day jobs, there comes a point when you know what will happen if you change x, y and z…but for us as designers, we must test it. We have our own internal testing system that covers most areas of our design process but for the V-hull we really wanted to get some metrics behind it, so we took it to the COAST Lab and put it to the test.

TELL US ABOUT THE TESTING YOU DID AT THE COAST LAB? We’ve been working with the COAST lab in Plymouth for many years now and the team there are brilliant, they really take our stuff to the next level and help us improve on everything we do. We’ve just completed a 2-year government funded research scheme, covering off several projects, one of which was the V–Hull testing. For people that don’t know about the COAST lab, it’s an artificial wave generating facility that really focuses on marine related research and it just happens to be down the road from our HQ! One experiment we undertook was placing our boards in centre of the large wave tanks with lots of trackers attached. These trackers are picked up by cameras which are linked to several computers so we can capture data to post process and analyse. It’s the same principle used in CGI, computer games or movies with actors in suits with ping pong balls all over them! Ultimately, we were able to see how the V-Hull acted in the water as the waves flowed over and around it compared to a flat–bottomed board to measure the effectiveness of it in a controlled scientific environment.

“We were able to see how the V-Hull acted in the water…compared to a flat–bottomed board to measure the effectiveness of it in a controlled scientific environment.” WHY ISN’T THE V-HULL ON ANY OF THE OTHER BOARD RANGES? The aim of the project was always to allow a paddler to travel further and easier. To begin with, we didn’t know what that would look like but as we iterated and developed the V-Hull it became more and more apparent that people who really want to push their paddling to the limits tend to be the explorers of the bunch. We really focused on increasing how far someone can go with less energy and the V-Hull means a paddler can use less energy and consequently go further. This in parallel with the increased surface area of the twin fin system, meant that we could help paddlers explore further with energy to spare. DOES ADDING A V ON THE BOARD CREATE AN AREA OF WEAKNESS? No, not really. We had to do some calculations on sharing the load and forces that would be applied to the V but because of the Tech-Air processes we’ve refined over the last 6 years and the high standards of our material, it isn’t a problem.

HOW DOES IT COMPARE TO PREVIOUS VERSIONS OF THE VOYAGER BOARD IN TERMS OF CARRYING CAPACITY? The carrying capacity isn’t affected by the V-hull, you can still carry everything you need to take for a SUP adventure. All our Voyager boards are the ultimate in inflatable exploration and so everything we do should add to that experience. 46

DOES THE V-HULL AFFECT STABILITY? Yes, the V-hull affects stability, but not a lot because of how we’ve applied it. The V reduces the type of contact surface area associated with traditional inflatable paddleboards which is why it cuts through the water so well. The most visual stability indicator would probably be the length, the longer the feature of the ‘V’ the more unstable, but this would also depend on several other factors. Like everything we do, we’ve tried to be as inclusive as possible and give the elite riders what they want whilst still making the board as accessible as possible for your everyday adventurer. We also link this with the plan shape of the board, its length & width and we’re confident we’ve found the sweet spot of ‘effective’ paddling so that our customers have the right tool for the right job.

“The V-Hull has been applied to our two Voyager models this year, and we know that once you try it, you’ll feel the difference immediately.”

Alex Solis

LongSUP Revolutions Little by little, a large ¨LongSUPer¨ community is being developed that already is active in the whole world. Lovers of a classic style of surfing adapted to Stand Up Paddle, who are getting more presence every day in the waves of all Spain. And the ¨pureta¨ Antonio Morillo has it very clear in the magnificent waves of Cádiz.

Artkaitz Photofilms / James Panter

And in the north they are not far behind either. There is a good group of riders of this style all over the Cantabrian coast that bombard social networks with spectacular images. In this pages, Pedro GutiĂŠrrez and Nico Arnedo enjoying the waves of Somo, Cantabria.

J.Panter

A.Photofilms

I SUP CHALLENGE LA MANGA - CABO DE PALOS

J.L.Alcaide

Up Suping

Jose Luis Alcaide. SUP Challenge. Up Suping

This first edition was scheduled for May 2020, but although the pandemic forced it to be suspended, its organizers did not lower their arms and prepared everything to receive us on December 5 and 6...and what a welcome! Impeccable work from all its volunteers and collaborators who made all the Â¨SUPersÂ¨ feel at home, especially the managers of the SUP UP hostel where we spent a great deal of time on the weekend. 54

But Cabo de Palos had another gift to offer us where to go paddling. And that despite the cold and wind present during these days due to the passage of a storm on the peninsula, it did not detract from its wonderful natural environment at all. Crystal clear waters, clean beaches and dreamy coves that inevitably divert the athleteâ&#x20AC;&#x2122;s gaze as they paddle through the waters of the Mediterranean. J.L.Alcaide

Amazing closing of 2020 in SUP Race competitions in Spain Regarding the competition, valid for the Mediterranean Circuit SUP Race and Spanish Cup of the Fesurfing 2020, they were developed with their respective categories in two days to space the volume of riders and public on the beaches; one of the new rules that have been applied in many Stand Up Paddle events this year due to the pandemic and that is offering such good results. The Levante beach was the meeting place, departures and arrivals for all athletes. Up Suping

On Saturday 5 we had the competitions of the youngest, from SUB8 to SUB14, where they ones were closely watched during their journey due to the strong wind present; and as always, they gave us a great show. The performance by the competitors of the Parres Watersports club is amazing, where the FerrĂŠ Macia sisters continue to stand out and with a spectacular paddling style. They are sure to give a lot to talk about in a short time.

Up Suping

This day would end at the sporting level with a Promo category for all the public with boards up to 12â&#x20AC;&#x2122;6 and that we like so much in Up Suping, since it helps the growth of Stand Up Paddle and also the participants have a great time, without pressure and enjoying the aquatic environment. The rest of the day was to enjoy the surroundings of Cabo de Palos, in addition to taking advantage of its local hospitality and helping to reactivate its economy that is so much needed right now. 57

The day of Sunday 6 would be a doubt climatologically speaking, since the forecasts of strong wind were not very positive. But as the day dawned, Eolo was not so hard and practically the same routes established were maintained, except for small cuts for the categories SUB16, SUB18, Amateur and Elite Excellent punctuality and order in all races, which produced spectacular images for all the public on the Levante beach and those of us who were in the different boats of the organization. Without a doubt, one of the best images, along with those of the Cabo de Palos lighthouse, were those of the turn at the first buoy. As always, the U16s flew and Ivan de Frutos controlled the competition very well to take first place ahead of Joan GarcĂa and Pablo Gateau. The Amateurs more of the same, where Teresa Romero and Jose Ramon GutiĂŠrrez were the first to reach the finish line in less than 1 hour of competition.

J.L.Alcaide

And the U18 girls have surprised us a lot! Mar BascuĂąana and Zoe Remolina, two young promises from the SUP Republic of Alicante who closed a year in a big way, and also together with their teammate Olivia Tournier, winner in the Elite category ahead of Afro Russo and Gloria Torrijos. With excellent times and high performance, the girls continue to attach enormous importance to this great sport.

J.L.Alcaide

In the first km. of the Elite category, we could see a competition with Antonio Morillo and James Van Drunen in the top positions; but not far away from a large handful of riders who paddled very close among them such as Isaac Hernández, Lluis Cubedo, Hugo Irigoyen and Dani Parers. What we did not expect, with 2 km. to go to the finish line, was a real heart attack finish between the first two. Because after passing through the majestic lighthouse of Cabo de Palos and its spectacular islets, it was at that moment that both Antonio and James pressed to get differences; where the latter chose to cut the distance by paddling very close to the cliff, to finally take Antonio out about 30 meters.

But the man from Cádiz did not lower his guard, since seeing this situation, he gritted his teeth and pulled on strength and technique until he was back at the same level as James. From here on, absolute tension…where after passing the last buoy, a new victory for Antonio was predicted in a very important year for him. James took second place, but for us, it was like a victory as he never let his guard down and continually proves to be a great competitor. Isaac Hernández would complete the podium of this great category. 60

Nice and exciting awards ceremony, like the one the day before, where the participants have been awarded great gifts thanks to local collaborators, also supporting the Kahunas who always give a spark of joy to this sport and with absolute control of protocol order for prevention of covid-19. They deserve all the applause Amaya and Pedro, along with their team of volunteers, for the realization of this great event that will undoubtedly be repeated in the coming years. Cabo de Palos has captivated us all, and Stand Up Paddle already has a very important weight in this spectacular place. Thanks to all the collaborators: Spanish Surf Federation, Mediterranean SUP Race Circuit, Cartagena City Council, Cabo de Palos Nautical Club, SUB UP hostel, Kitecenter, Maskite, delarocha, Estrella Levante, Cala Flores, Mangatel and Starboard Spain. Next year more and better!

FULL ALBUM SUP CHALLENGE VIDEO

FULL RESULTS

/We lived calm and happy without knowing it

(rather without being aware of it). Suddenly one day, overnight, a small microorganism appears in our lives without permission and crumbles all our projects with a stroke of the pen. As Darwin said in the theory of evolution: “the species that best adapts is the one that survives” and thus came the Road Trip through the Canaries. Gero Abreu

Félix Blackauville. F.Molina

Canarias THE COVID Road Trip SUMMER / As every year, we had everything prepared

to travel to Indonesia, tickets, accommodation, etc. The news: confinement, curfew, border closures, collapsed hospitals; they took us to cancel the trip.

Luckily for us, we live in the Canary Islands, this gives us a range of possibilities to continue doing what we like without leaving home. In the height of summer, with the world turned upside down and Spain confined, we canaries were allowed to travel between islands. We rolled the blanket over our heads and this is how this improvised Road Trip through the eastern islands arose.

/In the garage of the “Enterprise” (that’s what I call my camper), there

was no room for a single toy more: surfboards, paddle boards, foil boards, wing boards, paddles, fishing rods and much more to take advantage to the maximum any situation and condition. The Canarian summer is not exactly characterized by being the best time to surf but sometimes, with south weather, there are magical conditions with small days, very glassy. At this time the trade winds predominate on the islands, being an ideal time to continue evolving and learning to sail with the wing foil.

/From Tenerife we leave for Gran Canaria, our first stop. We take the opportunity to surf in some spots without leaving the capital. A luxury of beaches that extend along the coast of the city, with a surfer atmosphere and absolute respect for the schedules that the government had established for sports.

/ We

embark again, this time, heading to Fuerteventura. Once in Morro Jable, we get drunk on the wild and impassive coastline that leads to the JandĂa lighthouse. On the other side of the ridge, and facing north, is the majestic Cofete beach. In Cofete the time stops, isolated from the world, without coverage, without covid, only days of surfing and fishing for dinner, a paradise (Cofete) within another paradise (Canary Islands).

/Last stop: Lanzarote, the most eastern and northern island of the archipelago.

Famara beach, due to its orientation, receives a lot of influence from the trade winds, when conditions are favourable you can enjoy wonderful waves that come out in different peaks along the entire beach with wonderful views and surrounded by volcanoes.

/ It could occupy all the pages of Up Suping to

tell the experiences, spots, good and not so good bathrooms. I wanted to convey the essence of surfing as far as adaptation is concerned, they are not always ideal conditions, they are not always perfect waves ... The world has stopped and we have adapted while continuing to do what we love. It is difficult for us to leave behind that obsession with perfect wave surfing when perfection has more to do with “who” than “where” and sometimes we look outside what we have next to home.

www.spsurf.com

seducidos por el Flow 70

Guillermo Carracedo Campeón de España 2020 Sup Olas

Oscar Ruiz

Subcampeón de España 2020 Sup Olas

Alazne AurreKoetxea

Subcampeona de España 2020 Sup Olas

Manuel Hoyuela

Subcampeón de España Sub18 2020 Sup Olas

flow 70, remo 100% carbono nacido para las olas por

250€

Foil is already one of the elements that are having the most prominence in the minds of many SUP lovers: at Up Suping we have created a new section so that in each edition of our magazine you have information about the Foil and all its possibilities.

Up Suping . HoeNalu

Axis . Fanatic

Actually, the Foil is an artefact that was created more than a century ago and that in the last decade has begun to be used in water sports, therefore, it affects SUP fans like us and that has been on the rise for some time a few years across the planet. 70

What is the Foil? Foil is the short term for hydrofoil, a navigation system developed by applying the laws of physics to hydrodynamics. It is the result of investigating the movement of solid bodies in the water and how to improve their movement in this place. You may think that Foil is something new, but it was born at the beginning of the s. XX, when the Italian engineer Enrico Forlanini developed the first â&#x20AC;&#x153;hydrofoilâ&#x20AC;?. Later, other researchers were making improvements, developing motor boats that could move at high speed.

Basically, what Forlanini and his colleagues were looking for was precisely that, to increase the sailing speed of the boats by reducing their contact surface, and therefore, the friction with the water. To carry out this objective, masts were attached to the hulls of the vessels, at the end of which was a perpendicular wing that made the hull of the vessel emerge from the water to a point of equilibrium where the forces affecting the system allowed the boat move through the air as if planning.

That is, the operation of the Foil is based on obtaining a force that raises the hull of the ship thanks to the lift generated by means of a wing submerged in the water, so that at low speed, nothing happens, but as the speed increases, the pressure of the water under the wing, together with the decrease in the pressure that forms on it, generates a lifting force opposite to the weight of the ship and once a certain speed is reached it is enough to fully raise the hull above In the water, with the hull raised over the water, the only resistance to advance is that offered by the wing that keeps it elevated, which is much lower, so you can navigate faster.

At the end of the 20th century, Hawaiian watermen were developing tow-in surfing systems, that is, how to catch giant waves. For this they propelled themselves with jet skis, which were pulled by a system similar to water skiing, using surfboards with straps or bindings to have more traction.

One day, Laird Hamilton and company came up with the idea that they could surf the ocean waves that did not break but looked excellent for long sessions and, reviewing the aquatic elements that existed, they came up with a kind of Foil to various boards (including a snowboard) to see how they performed in the water. The result was amazing, especially for riding the powerful waves in the middle of the ocean, as they allowed them to maintain a high speed that made the board glide longer. From this moment, the â&#x20AC;&#x153;Foil feverâ&#x20AC;? began and the surf industry began to research and develop products that would work with surf, kite, windsurf and of course, SUP boards, since not all boards sail the same and have also different characteristics so that each modality needed its own system.

This is only a small contact with the Foil! We will prepare for the next edition an article with the parts of the Foil and different combinations to make it fly. But in previous editions of our digital magazine, we have published several articles related to Foil, especially thanks to the experiences of great riders on the national and international scene: Dani Parres, Triki Navascués and Rubén Salvador talking about Wing Foil. And so that you continue learning much more, we have prepared multimedia material with these articles and videos that we recommend you to see, like the rest of the pages that you have after this new section.

Dani Parres tells you in Up#20 his feelings with the Foil, where he also provides information, operation, initiation phase, safety and much more.

CLICK HERE

Triki Navascués wrote in Up#29 also recounting her experience with the ¨Hydrofoil¨, how the material changed thanks to its evolution, choice of the spot to ride waves, safety, etc.

CLICK HERE

During the first confinement of Covid-19 in Spain, we held an InstaLive with Rubén Salvador where he gave us a lot of information and great details about the operation of the Wing Foil.

CLICK HERE

Fred Bonnef

Ludo Franco

DOWNWIND

IN THE STRAIT

Going downwind in the Strait of Gibraltar is a unique maritime experience and an adventure. Every day is different, every tide, coefficient, current, direction and wave force changes everything. And even within the downwind itself, things can evolve very quickly. If this is already felt with the SUP, I would say that it feels even more so with the SUP Foil.

In SUP, a poor choice of bump or trajectory can be corrected relatively easily. In SUP Foil, it means landing or falling, knowing that taking off again can be very tiring, depending on the sea conditions and your own physical form. For example, it is very already felt when the current is against the wind because, on the one hand, it makes the bump bigger and super fun, but it also makes it more difficult to take off and enter the bump with a small foil board. And if you donâ&#x20AC;&#x2122;t take off with a SUP Foil board and against the current, you donâ&#x20AC;&#x2122;t advance. On the contrary, sometimes you can go backwards. It has happened to me several times already, far from the coast, and at this moment you have to know the sea and yourself well to avoid problems.

In the whole area around Tarifa, there is a lot of currents and it can be violent. That is why you have to calculate the time of the tide, its trajectory and take into account the coefficient, the direction of the wind and the waves, the effects of the coast...And what time does it get at night in case of problems! Another of the peculiarities of the strait, specifically with the area from Tarifa to Bolonia, is that there are usually crossed waves with different directions. Reading is very important to be able to go from one bump to the other and know where better to go: you have to be very attentive, especially when you pick up speed with the Foil, and the choice of your path is very important so as not to end up in one part less dynamic, or unfavourable swell direction.

On the day of the photos, there were about 40 knots or more in the gusts, and what usually happens to me every time I do a downwind Foil happened: I forget the world, I get inside my bubble, I focus on my trajectory and in my surfing. That day, I forgot that Ludo Franco was trying to take photos of me from Punta Paloma, and I had to correct my trajectory a little late, which forced me to surf/fly frontside all the time to get back to the coast. As I did not see exactly where he was, I decided to take advantage of the high tide and find my way flying between the rocks to find him. When I finally saw him, I greeted him, and I had the feeling that the photos were going to be special...

Sponsors: Fanatic International, Fanatic France, Fanatic Spain, Duotone, ION products France, Augustinus Bader, Akotzen, Outside Reef, Maui Jim, SUP Tricktionary, Ibodytarifa.

Wing Foil World Tour

Javier Hortensio

From December 27 to 30, the first edition of the 2020 Wing Pro Rate was held, a stop of the Wing Foil World Tour. With close participants from different places of the planet and guaranteeing the safety of all of them with PCR tests, they had good days from different competitions with excellent conditions.

The Surf / Freestyle, Surf Race and Expression Session categories offered a great show on the El Balneario beach and in Playa Chica. The competitors showed a great level in their manoeuvres, where the judges took into account the difficulty of the tricks such as their variety and fluidity on the water, where technique is also very important to obtain high scores during the different competitions. 78

We highlight the performances of Titouan Galea and Olivia Piana (also a SUP competitor), who climbed to the top of the box in the Surf Race and Expression Session categories, while the legendary Balz Müller and Eva Wyss did so in the Surf category / Freestyle on the last day of competition.

The Wing Foil World Tour wants to thank the local organization Jaime Herraiz and Jose Ortiz Braza and the sponsors: Junta de Andalucía, Diputación de Cádiz, Ayuntamiento de Tarifa, Duotone / Fanatic, Redbull and Balneario Beach Club. They certainly hope to return to Tarifa next year for the 2nd edition of this incredible event.

FULL RESULTS

FULL ALBUM 79

FOIL FEAUTURES STARBOARD

WINGBOARD

Starboard brings the new Wingboard, a board designed for wing foiling. To get started you need stability and since volume works on leverage, the further away the volume is from your feet, the more stability it creates. Starboard placed the volume in the rails, at the square nose and at the little “platform” at the tail of the board. Stability is also created by having the feet as close to the foil as possible. You do not want to foil with “High Heels”, so the thinner a board is, the better it rides. The round nose makes it incredibly forgiving on touchdowns as the nose bounces and skims off the large surface area, not sticking and slowing you down, the recessed deck improves stability as you have a lower centre of gravity. It also brings you closer to the foil for more control when up and riding. SIZE 5´8” 6´7” 7´0”

LENGTH 172,7 cm 200,7cm 213,4cm

WIDTH 25¨/ 63,5 cm 28¨/ 71,1 cm 30¨/ 76,2 cm

WEIGHT 7,9 kg 8,7 kg 9,4 kg

VOLUME 88 L 115 L 140 L

FANATIC

AERO 1500

The Fanatic Aero Surf Foil open the door to a new world of SUP and surf foiling where everybody can ride a foil board. The new range of Aero Surf Foils comes with multiple size front and back wings as well as two fuselage options for different conditions and rider weights. The newly designed 75 cm Alu mast with special profile and wider chord length offers rigidity and response you’d only expect from carbon. Various combinations are possible, but these four key combos are offered as package MAST LENGTH 75 cm

FUSELAGE LENGTH 64 cm

FRONT WIDTH 88O mm

REAR WIDTH 400 mm

FOIL FEAUTURES A XIS

SUP/SURF

This model is a complete pack recommended for beginners in Surf Foil and even SUP Foil, focused on taking your first steps. A large 920mm front wing, with a 500mm rear spoiler and a short 68cm mast. Perfect to start either with a Surf / SUP board or towed by a boat. With a mast measurement of 75cm., This Foil gets more features. It will give some insecurity in the first steps, but on the contrary, it will offer more sensations once you have experience.

Playa del GurugĂş - Grao de CastellĂłn

@solerototombeach

M AT E R IA L www.fanatic.com

FANATIC PROWAVE LTD 2021 The Prowave LTD 2021 range of SUP Surf boards from the Fanatic brand is designed with a pure surf shape to achieve high performance on the wave. Among them, it is worth highlighting the balanced distribution of its volume, the flat deck that helps to paddle easily and catch waves without effort, and the possibility of setting the fins in Quad or Thruster mode (2 + 1).

www.sup-one.com

HOODIE COLLECTION 85% organic spun and combed cotton hoodie, 15% recycled polyester. • Raglan sleeve • Hood lined in main fabric • Round cord in the same tone finished with metal finish tips.

Length 7’0’’ 7’5’’ 7’10’’ 8’3’’ 8’8’’

Width 24’’ 26’’ 28’’ 29´5’’ 30´5’’

Weight 5.8kg. 6.3kg. 7.0kg. 7.65kg. 8.4kg.

Volume 70 ltr. 83 ltr. 95 ltr. 109 ltr. 121 ltr.

M AT E R IA L www.spsurf.com

RACE KIDS 10’6×24”x6” Board adapted for future SUP RACE promises, with the same details and features as its older sisters. V-RAIL system on the bottom, which improves the speed of the board without affecting its stability. Carbon reinforcement strip to gain rigidity, but without affecting the folding. Regulatory table for category championships up to 12 years.

• Rider up to 65 Kg. • To start SUP RACE competition. • Travel to different competitions or events.

www.vividalifestyle.com

PONCHO TOWELS PREMIUM Get changed & dry off anywhere with the ultra-absorbent Vivida Original Poncho Towel - our classic, most popular poncho to protect you from the elements in all your water-side adventures. Lightweight and quick drying, this cosy must-have is extremely versatile & convenient in sizes ranging from baby to adult. It’s ideal for life around water, allowing you to change in and out of your bikini, swimsuit, or wetsuit, and towel yourself down in privacy and comfort.

M AT E R IA L www.hoenalu.com

BLACK PROJECT HYDRO FLOWX Completely reimagined design, a paddle unlike any other. While individual results will vary and speed is just one aspect to consider, our testing has shown the Hydro FlowX will increase your average speed. To reduce overall weight, we reworked our layups and introduced 30 -ton carbon – a strong but lightweight carbon that’s 25% lighter than our previous material. The resulting paddle is approximately 4% lighter than an equivalent model of the original Hydro. Weighing from just 345 grams (12.1 oz), paddlers can maintain a higher cadence for a longer period of time.

www.windparadise.com

SUNOVA ALLWATER FAAST PRO The design of this board had to meet very specific requirements, it had to be stable over long distances, be easy to handle and easy to control in open sea conditions, but above all, it also had to be competitive in flat water. A complete board that is designed as a “take-anywhere board” if you’re not sure what the conditions will be, take this board.

Length 14´ 14´ 14´

Width 24’’ 27 1/2¨ 27’’

Weight 11.9 kg. 12.6 kg. 13.5 kg.

Volume 293.6 ltr. 311.9 ltr. 330.3 ltr.

M AT E R IA L www.vitasurfboards.com

VITA SURFBOARDS INTERVIEWS (spanish) We traveled to Asturias to see first-hand the Vita Surfboards workshop, the magnificent work they do and we did not hesitate to interview part of their staff.

Stage 1 with the interview with Sergio ¨Sublime¨, where we discover how his SUP Surf boards are made and its process.

Stage 2 with the interview with ¨Tato¨, great lover of SUP in Asturias and commercial of this wonderful brand where he tells us his entire career.

VITA SURFBOARDS

Like all ocean lovers, what we like the most is going to the call of the sea waves with different boards to be able to experience different sensations, since each session is unique, and depending on the conditions it is appropriate to use a different type of boards that it adapts correctly to the prevailing waves that day. Therefore, it is important to always keep alive that spirit of our species to nourish ourselves with knowledge of the environment, our beach and of course our material, so in this little text we are going to try to analyze a custom table called All Round, which for me, without a doubt, it is an all-terrain vehicle, created by one of the most powerful spanish brands on the scene, as is Vita Surfboards.

To begin, it must be said that this brand is from Asturias (Spain) and is dedicated to the artisan manufacture of all kinds of tools to enjoy in the waves. It is usually an issue that we do not usually value, but it is essential to create good gadgets that flow favourably for the interests of users since they generally have a broader knowledge of everything that influences a board to become magical. From the choice of the outline for the type of board in question, the distribution of volumes, the nose and the tail that will also influence the way the board navigates, as well as the rocker, the rails and the fin system to use that totally changes the way you surf.

DUGOUT SUP by Pedro GutiĂŠrrez James Panter

Within the Vita Stand Up Paddle range, the Dugout model, as I have mentioned above, is the classic board for everything and is ideal for those who only want to have a single board in their quiver to enjoy paddle surfing. Now we will continue unravelling the reason for this statement. As the board arrived at the club so that we could test it, I realized that its shape indicated to me what was later confirmed in the water. A board that would be a good option for people who are taking their first steps in our sporting discipline or for super-intermediate who only seek a more classic surf line and also for those who want to develop LongSUP. In short, versatility in its purest form

VITA SURFBOARDS It could be said that the main characteristics of the board are its stability and manoeuvrability, which is given by a shape with a rounded outline, medium rocker and a mixed bottom in terms of concaves. The stability in the paddling to catch the wave is guaranteed by the concentration of the part of the volume of the board at the nose, which also allows us to be comfortable while waiting and taking off. Take into account that I am a rider of more than 85 kgs. and for me it is always the most important thing in this discipline, that is, to be stable and comfortable at all times in a session regardless of the conditions that we find, since it does not make sense have a board only for idyllic conditions with few litres and that does not guarantee the level of satisfaction that we all expect during the bath.

DUGOUT by Pedro GutiĂŠrrez One of the things that I like the most about the board is its nose and tail with that rounded shape, since it perfectly matches my way of riding the waves when coming from the Longboard modality. These types of parts of the board allow me to go at the tip for that volume that we have already said in the previous paragraph and to make turns correctly from the back with calm and relaxed surf. One of the things that have surprised me the most about it is the sweet zone, since once you position yourself in that part, its speed increases considerably as if it were a longboard. These two characteristics that we have highlighted, stability and manoeuvrability, we also achieve because we can play with the fin system, giving it more grip by placing four (quad) or more rotation by placing a 2 + 1 or a thruster (trifin or 3 fins).

To finish, tell you that I had been looking for a LongSUP for a long time that would allow me to enjoy all kinds of marine conditions doing what I like the most which are dancing in the waves and finally after many unsuccessful attempts with serial construction toys, I have found my the perfect weapon to face me on a daily basis on the best playing field that we can find throughout our lives, which is the beach and the sea. SURFING, RESPECT, ENJOY & LOVE. KEEP SUPING. 89

You have just tried the SUP, you already have it in your veins and it is time to know what material you should use. Or you are already one of those who have been paddling for a long time, but you have not yet found what can work best for you. Soâ&#x20AC;Ś

WICH IS MY IDEAL PADDLE?

Up Suping

Desde el Mar . Kurro Díaz F.Bonnef . F.Molina. Zapa Toni . Black Project. Starboard. Up Suping

First of all, if you have few paddling strokes, we advise you to visit the article “My First Paddle” by Up#14 with basic information on the different types of paddles and purposes that you can obtain for the initiation of this sport; and thus better understand this article that we have prepared for you, in order to clarify some of your doubts on this topic. There are many reasons that must be taken into account when finding your ideal paddle. And you have to keep in mind that it is best that you try different models over and over again. Your experience when tasting them will be decisive to realize which will be the correct way to choose the ideal one. And as you well know, it will depend a lot on the Stand Up Paddle modality you want to do. If, for example, you are going to paddle with the aim of doing long distances and also surfing, think about having more than one model of paddle. 91

And what should you keep in mind? Very important factors such as the type of paddling you do, your height and weight, the usual conditions that you usually have in the water and even the model of board you use ... etc. It can be said that your ideal paddle should allow you to feel comfortable in each movement, that your body does not suffer during and after the exercise, and that comfort is absolute. What you have read is very important for those who are beginning to enjoy this sport and for the usual ¨SUPers¨ who have a medium level of demand.

Purpose and characteristics This is essential. It is the first thing you should take into account before investing money in a paddle, but you have something very in favour, and that is that at this moment there are very good material and with excellent prices. More than 8 years ago we didn’t have so many models, prices were a little out of control and we had to fight with real masses of blades; obviously over the years we have also improved in technique and that helps a lot. But everything goes together, they are designed and created specifically for the same purpose. As we mentioned before, your benefits will be excellent if you have different paddles for different modalities. Next, we show you a very well explained graph about one of the things to take into account, the height of the paddle:

Today, we hold our heads when we see photos and videos of great riders paddling 10 years ago, and we see those super long shaftsâ&#x20AC;Śhow everything has changed! And obviously for the better. We like this graph a lot because, in a basic and well explanatory way, it recommends what should be the correct height for our shaft. Ideal to start testing, and possibly over time you will have to reduce the height as you gain more experience and hours on the water. Hey! Itâ&#x20AC;&#x2122;s always better to go short when cutting the paddle than to overshoot. When in doubt, go little by little, make marks on the shaft and visualize well your hands when holding it: where they are placed and if physically you are making an extra effort.

Shaft Donâ&#x20AC;&#x2122;t forget about the shape of the shaft. Every day this detail is more relevant, since you can get more performance and comfort: . Light (26 mm approx.): If you are a lightweight rider and/or you prefer to have absolute grip and little effort when lifting the entire paddle out of the water, this is ideal. Make sure it has a good grip, otherwise you may suffer in bad weather conditions. . Medium (27.5 mm to 29 mm approx.): Here you can play to perform long distances and surf the waves, they are the ideal sizes for these modalities. . Oval (34 mm approx.): For different tastes. Over the years it has been gaining ground in the paddling market, but basically its construction is not so different from other models. Some riders like it because of the grip but it also gives the shaft more rigidity because it flexes less. You have to feel comfortable with it.

We advise you to study the flex of the shaft (S35, S40, S45â&#x20AC;Ś), these measurements are based on the uncut paddle. There are a few brands that differ by having different flexibility and lightness. Your paddling style also comes into play here, the force you project can be benefited or harmed in your times or distances as you paddle, like the rest of the components that the paddle has in its entirety.

Blade - Where more progress has been made. Engineers and great designers do not stop working to offer us better results every day, the blade is ¨almost¨ everything. The theory tells us that if it’s too small, you may lack speed and power; but if it is too big, it can take its toll on a physical level, difficulty when paddling in a straight line and a high cadence, among other factors. It is also logical to think that heavier and taller riders can carry larger blades more easily, and the smaller ones the other way around. But so as not to become ¨crazy¨ with all this, we give you some parameters based on body weight with the size of the blades to make your choice easier based on the area of the blade in inches:

. 66kg.

70in2

. 66kg. - 79kg.

70in2 - 75in2

. 79kg. - 89kg.

75in2 - 80in2

. 90kg. - 95kg.

80in2 - 90in2

. + 95kg.

+ 90in2

But all this can deceive you, since many riders usually have different types of paddles for different situations, and here we emphasize the style of paddling you have. Because if you have a short stroke with a high frequency, you can transmit the energy to the board perfectly with a small paddle. On the other hand, if you have a wider paddling and with a higher power, then a bigger blade can go much better.

This can also vary depending on the modality you do. Just as you have seen that the length of the shaft can change, the same happens with the paddle: in SUP Surf they are usually of a small surface to have a high continuous acceleration to catch the wave and better manoeuvrability with less weight for changes of position during the surfing; almost the same features for SUP Foil. In SUP Race we already go up to a larger surface, although I recommend playing smaller if you have to do a Beach Race where you will have to deal with waves and buoys. And for the SUP River, it is important that you have a good surface that ensures good grip on the white waters, but that does not have so much weight for better manoeuvrability.

As you can see, this is a whole world, because also the blades have different designs to evacuate the water in one way or another, so that it does not generate energy or power waste; and obviously different quality of material that will have more or less durability. So based on all this, we tell you again to try different blades so that you can find your best ally in each paddling.

…and no less important We have already seen which is the way to make the correct choice taking into account the functionality you give to it, but do not leave aside the handle, pads for a better grip on the pole, 3-piece paddles, covers and many accessories that you also have to take into account when choosing a paddle. And just as it is advisable to clean the boards with fresh water, the paddle has to be more of the same. Its care must be important in all aspects, its correct image will help you tomorrow in the event that you want to change it for a better one or take another leap in your material.

Two last tips: going to ¨clínics¨ specialized in this matter and always seek advice when acquiring a new one in case of any doubt; in both cases they will offer you more data so that you feel more decisive when making the purchase.

As you can see the paddle has many variants and characteristics about us, it is our 50% when it comes to paddling and a whole world of sensations. So far the necessary information to make it a little easier for you to discover your ideal paddle, surely in future issues we will offer you articles on this element in more depth.

EL PERELLONET . VALENCIA 633 947 090 www.supskull.com

¨SUP SCHOOL TO ALL FAMILY¨

Sussu Naser

TAMIL MARTINO Up Suping

Susu Nasser. Raimond Jaimes. Talia Labarthe. Gino Bello. Omar Villegas. ISA

A pleasure to have you among our pages Tamil friend. How are you? How are you doing this year Covid and how are yours?

Hello friends of Up Suping, around here IÂ´m very well in Peru, luckily being able to ride waves despite the whole issue of COVID that we had a couple of months almost without being able to go out on the street today we are surfing strong. 98

W hat does the sea mean to you? How would you define your connection to the waves?

The sea is part of my life, there is not a day that I do not think about going to the sea, be it to surf with shortboard, longboard, SUP or Foil. The sea is a source of energy and life.

And the Stand Up Paddle? We see that you really enjoy surfing powerful waves... SUP surfing is a very interesting modality of surfing, it broadens the spectrum of waves that you can surf whether they are smaller, bigger or more difficult to access, with SUP there is no loss, any day is a good day and wave days big is pure fun. 99

O.Villegas

ISA

T ell us about your experiences in national and international competitions: Pan American Games, APP World Tour, ISA, etc ...

I have been competing for many years, being specific for 21 years and throughout all that time I been able to obtain a lot of experience in competitions, as well as national and international titles in shortboard, longboard, SUP Surf and SUP Race.

T ell us about Peru and its waves. Where do you usually train and disconnect from the earthly world? I live in San Bartolo, a town 52 km. south of Lima, here we have very good waves for all levels. From the right of 50 cm. until the powerful wave of PeĂąascal that breaks up to 5 mtrs. But in general, I surf all over the coast of Peru, where we are blessed with waves, we hardly have a day without waves a year. You can always find a breaker with waves.

W ich are your favourite manoeuvres in SUP Surf and what have you discovered positively in this modality as opposed to shortboard surfing or longboarding?

I really like doing aerial and tailslides with the SUP, I think it is quite similar to shortboard surfing, you just have to use the paddle correctly to gain speed and control. You can do whatever you want in addition to surfing more waves than a short board and being more radical than a longboard. 100

T.Labarthe

G.Bello 101

R.Jaimes

W hat boards and paddles do you usually use depending on the sea conditions? It is important to have a good team, the paddle can be the same for SUP Surf but different from SUP Race. Yes, in waves it is important to have the board indicated according to the type of waves you are going to run and never make the mistake of going too low in litres, because otherwise, it will cost you more to catch waves. The important thing is to have the right type of board. I always use Ocean Master SUP.

R.Jaimes

How do you see this sport in Peru and worldwide? ItÂ´s evolution, federations, competitors, etc... In Peru, as I have always said, we have everything to be a world power. We have the best waves all year round, very good surfers, world champions, a surfing legacy that comes from Inca times with El Caballito de Totora. But we lack a lot of federative organization and support from companies for this sport to get to where it should be.

I n a very strange 2020, we assume that many of your plans have been suspended. Will we see you paddling the world soon?

Well, I hope I can travel soon to compete, but for now, I am riding spectacular waves in Peru and I am very grateful for this.

T hanks to... To the ocean.

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THE DOCT SPOT

R´S

Medical examination Pablo Codesido

Up Suping

From this section, “The Doctor’s Spot”, we have tried to broaden our field of analysis to different aspects of our sport, although we have never stopped having the health perspective that has made us be with you for some time. That is why today we want to talk to you about a topic that seems to us of the greatest importance. Surely many of you have ever wondered what is the convenience or not of having a medical examination (MRI) prior to doing your favourite sport. All this was notably exposed a few years ago when cases of sudden death (SD) due to cardiac involvement in athletes of different disciplines appeared in the press, although the concept of MRI involves and extends to many more areas of the body.

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Most of the information and recommendations that I am going to transmit to you are contained in a Consensus Document of the Spanish Society of Sports Medicine (SEMED-FEMEDE) on “Medical examinations for sports aptitude” also based on documents and contributions from other Societies National and foreign doctors (American, French or Italian among others), where already in its introduction the need to carry out some type of medical research on the state of health of the athlete prior to carrying out regular physical activity or sports is recognized, with them in order to detect diseases or pathologies that may cause damage or injury. It is evident that the SUP practitioner regardless of the different modalities and levels of demand of him is absolutely capable of performing a sports medical examination. Apneas, endurance races, sprints ... and other characteristics that you already know, make our sport equal to others as demanding as athletics, cycling or swimming. It is not my intention to focus on medical-legal or cost aspects of which institution (Federations, clubs, individuals...) should take charge of said RM. Each country has its own regulations and many, including ours, are still in constant development. But we will focus on who, how and why an MRI is necessary.

Let’s start with why. The fundamental objectives are going to be diverse. Perhaps the first, as we have said, is to try to reduce the incidence of SD by diagnosing those diseases that can cause it. These diseases over 35 years are mainly those derived from ischemic heart disease, that is, heart attack and angina. In those under 35 years of age, they are congenital cardiac anomalies, cardiomyopathies and arrhythmias. 105

Other important objectives are to assess the overall health status prior to sports practice, thus controlling the effects of sports on health, and preventing health risks derived from sports. It is especially important in the musculoskeletal system, due to the high frequency of injuries in this system (I as a Traumatologist confirm this), but also in others. To give you a couple of examples: the endocrine in diabetics or the reproductive in pregnant women. Of course, another objective is to determine absolute or relative contraindications to sports practice, which can be permanent or temporary. This is especially important today, sadly times of the Covid pandemic. The MRIs also serve as a basis for programming seasons, seeing tolerance to effort and adaptation to it. This can increase the athleteâ&#x20AC;&#x2122;s confidence and improve adherence to their sport and, therefore, the multiple benefits of doing it.

Some of you have asked me about the convenience of undergoing the famous stress test to try to detect more accurately those heart diseases that can result in SD. Well, as every complementary test has its indications and although I insist, it must be your doctor who indicates it, I anticipate that they are recommended in men over 35 years and women over 45 with one or more cardiovascular risk factors (personal or family history in the first degree of heart disease, hypertension, high cholesterol, smoking, diabetes and sedentary lifestyle). Out of curiosity, I will tell you that they are also recommended for professional athletes and those of an international competitive field.

The how. An MRI must be carried out by a doctor with knowledge of sports medicine who in turn can refer the athlete to other specialists if necessary, for example, the cardiologist for certain tests that we will now see, or as in my case (traumatologist), many knees, hip, shoulder injuries ... that are referred to me for evaluation. Generally and as a guide I will tell you that an MRI consists of medical history with a personal and family history, a physical examination and in some cases the performance of complementary tests such as an electrocardiogram (very important in cardiac evaluation) or an analysis. The need for additional tests will always be determined by the doctor.

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And who should have an MRI? I could summarize this section saying that undoubtedly all, but again I refer to the recommendations of the SEMED-FEMEDE. Thus, regardless of its competitive nature, and RM is recommended in schoolchildren and athletes in competition every 2 years, in high competition, it will be individualized. In adults who perform recreational/amateur/popular sports according to intensity and volume and presence of risk factors, annual or biannual MRI is recommended (most of us fit in there). Also annually in the elderly and of course in athletes with chronic pathologies. As always, your doctor will give you guidelines for your particular case in terms of type of examination, need for specialists and frequency of performance. At this point, many of you will surely wonder if it is really necessary and worth spending money on an RM, and even more so after years of doing sports. I insist that it is not my intention to tell you which institution or health insurance should bear the costs for those who think so. I would just like you to reflect on how much money a year you leave on sports equipment, travel, supplements ... without thinking that an MRI on time can be essential to continue enjoying this wonderful experience that is living.

Pablo Codesido Doctor specialist in Traumatology and Orthopedic Surgery

www.drpablocodesido.com

@PabloCodesido

CÓDIGO DE DESCUENTO ¨UPSUPING¨

-10%

PabloCodesido

INNER SEA The two sides of the same coin Beatriz Felipe López

Up Suping

What is happening that the atmosphere it´s scrambled? Yes yes, what you read. It’s funny, but when you watch and talk a little bit with the people of the SUP world you notice the desire to compete but at the same time the disappointment mixed with touches of demotivation. People seem out of place. They go from “finally they let us compete” to a “good, well, here we are hanging out”. Weird, right? And as always, the blame for COVID19, the government, the masks and the security measures. We love to find culprits. But now let’s leave the judgments and learn what is happening in us and what we can do to channel the energies.

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PADDLE ALONE SUP is believed to be an individual sport and many raiders live it that way. It is true that it has some truth because when you are on the board nobody paddle with you. When this sport is done alone, it has the advantage of working on details that can make a difference in competition. But in that search for individual perfection, it is more difficult to measure your achievements and overcome your own limits. Even if you have a personal trainer, I tell you that there are places he can never get to. It will not come because our mind does not have it as an equal and it will not let it enter. People measure our strength and put ourselves to the test with those we know are within our reach. If they are not, why push ourselves beyond our means? Why give more? his habitual and unconscious thought limits the lone raider when it comes to overcoming barriers and squeezing the machinery. Although the trainer accompanies you during the exercise, the mind really has no one to measure itself against. This happens because a coach is always seen as someone unattainable and superior, as an ancestral teacher full of wisdom from whom you know that you will learn a lot but what you will never reach his level. So neither the mind nor the body will exceed their maximums. Even so, individual training will deepen your technique, endurance and other important aspects for competition but will leave out the true engine of personal improvement.

THE TEAM MAKES STRENGTH Have you heard that the pains are fewer pains if they are shared or the shared joys are double joy? Well, then there is very little to explain. Within the learning process, belonging to a group helps to forge our identity. It gives us security, strength and helps us guide our behaviour towards improvement. In addition, it is a booster of self-esteem. 109

Therefore, being part of a group in which the same interests are shared makes us stop seeing ourselves as someone isolated to identify ourselves as comrades for a common good. Now let’s take this to a team from any SUP club. A team is made up of a group of people of different levels. Thanks to that, two magical phenomena occur that lead to increased performance without even realizing it: competitiveness without pressure and the little teacher.

MAR INTERNO

Competitiveness without pressure. Luckily, when you train as a team you find colleagues with whom to measure your strength but at the same time, you are supported by those who are at your level. In this environment, the mind and body relax and the well known “clashes” and the “Hei...I hug you” arise. And when you thought that you had reached the limit of your possibilities, it turns out that you had one last cartridge to put pressure on your colleague, where did it come from? With this simple game, you take the body beyond its possibilities without listening to your mind telling you that it can’t take it anymore. Result: increased endurance, better control of breathing, focus, increased control of stressful situations...In short, higher performance without being conscious.

Little teacher. The beginnings in a team are not easy and are full of uncertainty until you find your place. Just as you will find raiders that are at your height or above you there will also be them with lower levels. Surely that profile will not be cannon fodder for your “piques” but they will make that teacher that you carry within flourish to clothe, accompany, guide, advise and even allow you to correct your improvement. And you ask yourself, how does this improve my athletic performance?.

Well, very simple. When you offer help and share knowledge with others, your self-esteem skyrockets, beginning to value yourself more as a raider. In your unconscious, you have given yourself the opportunity to be a reference for someone, which will motivate you to continue being one and continue to improve. 110

Result: positive assessment, increased self-esteem and feeling of power. Unity is undoubtedly strong, but a group without a guide is not a team. For these two magical phenomena to occur, the role of the coach is essential, who will know how to handle the strings to create synergies and facilitate sports change even in distance.

SELF-HELP GROUPS A technique used in psychology and that stimulates great changes in people are mutual help groups or self-help groups. When we hear these words, people with problems, illnesses, addictions immediately come to mind ... But what if you start to see a team as a self-help group? In their essence they are not so far:

. Both move for a specific purpose. . Its members share common interests. . You learn from the most advanced and teach the weakest. . Nobody is more than nobody nor less than nobody. . When you get approved, they all row with you, accompany you, encourage you...you are not alone. . If it goes wrong, the group protects you and encourages you to recover as soon as possible. . If it goes well, the group celebrates it with you as if you were number one.

THE FINAL CHOICE Confinement and de-escalation have pushed many to row alone and train individually, but feeling amongst equals is the easiest way forward. So alone or accompanied? As happens in psychology, the best result is obtained from the perfect combination between the two and always with that coach who knows how to get the best out of you.

Beatriz Felipe Lรณpez Psychologist and Coach 111

The Mediterranean continues to produce great stars of Stand Up Paddle womenâ&#x20AC;&#x2122;s

K.DĂaz

112

Up Suping

Kurro Díaz. EuroTour. Paddle Surf Burriana Up Suping

How are you Vanesa? How has your 2020 been? The truth is that it has been a year strange, different...To start the season well, just the day after my birthday at the end of January, Mistral contacted me to compete with her brand. I went to Fuengirola with my parents to test the material and fall in love with it, after a couple of weeks for the first competition of the Mediterranean Circuit I went for my first board of that brand and 3 weeks later we went into the state of alarm. The truth is that it was complicated, since my mother was working abroad and could not return. Well, and the first two weeks that I couldn’t stop moving, I got to do squats holding my cat to have some weight, and then came the wonderful phase 0 day where we were able to go outside for the first time to do sport. I remember that it just coincided with an online competition that Daniel Parres did, it was the Costa Blanca SUP Home, the truth was very en-tertaining and being able to see after the competition all the stories of people who had gone out to run or who had trained on their own houses the truth was quite entertaining. Just after the quarantine ended, we got into the summer and I had the wonderful opportunity to work in Parres with children between 4-6 years old, the truth is, why to lie to us, it has been one of the best summers of my life. I have been able to enjoy it like never before and there was also a lot of desire accumulated after being locked up for so long. So as a child that I am, after working in the mornings in Parres, I went with “the group of the elderly” in the afternoons to have dinner and a walk, and I did not stop moving all day; ending the summer and taking advantage of the last hours of the morning with the young children in summer school.

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And seeing the Spanish Cup just around the corner I put the batteries to get to the competition in the best possible conditions. The date marked on the calendar was arriving and the nerves were beginning to show, suddenly I was already on the starting line waiting for the honk. I enjoyed this competition very much, since seeing the entire coast where I grew up while competing was very nice, seeing where I learned to swim, where I fished with my grandfather or where I dived for the first time while competingâ&#x20AC;ŚI loved it! Also getting to the coast and seeing the environment and how everyone helped to respect the rules. The following week of the competition, I injured myself while training when I took a wrong step and I have been a couple of weeks of rest and rehabilitation, but I already feel with the tips of my fingers the power to get into the water.

Despite the few competitions this year, you have been able to measure yourself against other riders. Are you satisfied with your results? Yes, there have been strong riders this year and I would have loved to share more moments with them...only that given the circumstances we could not. It motivated me a lot to have new girls to meet in my category, since last season was very weak in the girlsâ&#x20AC;&#x2122; environment and seeing me in the first competitions that we always filled the podium really made me very happy. I am quite satisfied with my results, they were results that I was not very clear about whether to wait for the distances, since many times I did not feel completely prepared for such long dis-tances, but in the end, everything is mental I knew that if I was going with the mentality of winning and doing those distances was going to achieve it.

B.P.Surf

You are already in a category in which you have more skills and different experiences... right? Yes, this year I should have continued in SUB16 but after discussing it with my coach and my parents, we decided that I would have to go to SUB18 in order to have more competition and it was very different. I remember the first competition that was El Perelló where the conditions killed me, if I remember correctly it was 3 laps and at the end of the second I wanted to go out and retire; but I saw my family and team cheering and I said: “Let’s finish it Vanesa”. Well, I got motivated and managed to get first place. B.P.Surf

Cuéntanos cómo empezó el gusanillo del Stand Up Paddle en tu vida? Honestly, my story is a bit funny, since I started in another club. They came before Semana Santa to sponsor my school, I was in 5 first class, I remember that Leticia came who for me has always been an example to follow because of what an all-terrain girl she is and everything that has come to me contribute in conversations that we have had both personally and in sport; and Abel who was my first monitor and who became a mentor…a person who has a thousand crazy stories with him. I remember that in the afternoon when I left school around 5:00 p.m., I gave the brochure to my mother, super excited and the truth at the time did not bother her at all, but her boss just arrived that vacation and she was not going to be able to be aware of me. So he enrolled me in school, when that week was coming to an end Isaac, who was my coach for 3 years, saw a potential to be able to train and grow in this different lifestyle. After long conversations with my mother I was able to start, from then on it was crazy. Every day learning and improving myself, and I will never forget the day of my first competition. The nerves I had, and the moment I reached the goal, I realized that this sport is the one that inspired me and I liked to move forward and learn step by step.

What is it like to belong to the Parres Watersports team and what is its environment like? This club for me is a very big family, since everyone is always helping out and I love it. As I have said before, I have had the opportunity to work and see this club in a professional and team way, and both parts are precious. Everyone is humble and always smiling and happy, and that cheers up every morning of training and competitions.

With what other sports do you combine SUP? I have been able to combine it with many over these 5 years: swimming, CrossFit, gym, running, cycling and later in summer I have been able to combine it by learning some wind sports such as windsurfing and sailing. I started with the kite, but due to a knee injury that I have, I cannot continue, this year Dani gave us the op-portunity to take the first steps in the wing, and later when some waves hit the sand I grab the typical BIC cork to laugh a while.

Up Suping

How has your evolution? What have you learned and what do you need to improve? I have been able to learn a lot in these years, from not being able to stand up because my legs were shaking to starting to get the hang of it until now that I start paddling in another way where I am learning to use different levers. Every day I learn something new in technique, although it is something that I still need to improve. 116

Who are your favourite riders from Spain and the rest of the world? My favourite spanish rider is Esperanza Barreras, she is a girl who, although I have not had the opportunity to meet her in person, I follow her on social networks and see her progress. When I saw the San Sebastián Live video it was the first time I saw him. I loved it, I saw how she smiled and that good vibe that she transmits I really liked. And on a more international level, she is Fiona, a girl that I have been following since I heard her name and when I saw her for the first time in Bilbao in 2018 I asked her for a photo. As soon as I got home, I printed that photo to put on my desk and see it to motivate me every day.

There are many teenagers who do not know this sport, some do not even practice any. What does it feel like to see when your friends and friends see you paddling and racing across the country? I personally always try to encourage friends to try and have a little fun and with different things. Many of them have tried it and have gone to summer school for several months or have come to winter school one day. There are some who give her some fear or respect, but I always tell her “if you are afraid to, come and do it with fear”, and after all, she comes to entertain herself for a while.

Will we see Vanesa continue to progress and enjoy this wonderful world of SUP? Yes, I am going to progress as much as possible and combining it with studies and work because it is something that fills me up inside and I really enjoy it.

Thanks to... I am very grateful to my parents Elimira and Francisco and to my brother Joaquín for always being at the foot of the canyon, being cold on the shore and helping in every pothole. For the hours in the car, the nights away from home, the nerves that even if they didn’t tell me I know that they get more nervous than me. Also thank all those people who have never trusted me because they have helped me to develop and grow as a person. And last but not least, to the sponsors who are always supporting me with the material: thanks to Mistral and El Roque for trusting me to use their material and their clothes, and for being one of the images of the brands. 117

Aure Medina

Julien Larrue. Up Suping

TAPERING THE FINAL KEY TO PLANNING

After a year in the absence of competitions and ending this intermittent 2020 season, many of you are already with active breaks and even starting the preseason and correcting the deficiencies by setting your sights on the races of the 2021 competitive period, with new materials, new illusions and even with new training systems.

Little by little the important tests are coming out, and after a few months of data collection, it is important to know what our key tests are going to be and which ones we want to reach with that extra punch that the shape-optimized peaks will give us with their corresponding Taperings or tune-up microcycles.

The term Tapering is used in those sports where you try to reach a few sports competitions with one or two peaks of form throughout all that planning, that is, two star events such as a Spanish Cup or a World Cup by SUP Race. Getting to the point of the concept, it is a linear or non-linear reduction of the training load for a not very long period of time, which aims to reduce the physiological and psychological stress of training and optimize performance so that all the hard work be rewarded and super rewarded. With this, we try to increase the power and muscular strength of rowing, increases in peak oxygen consumption, improve economy and comfort in the race with better sensations, improvements in biomechanical-techniques and use of materials, positive effects of tolerance to pain and suffering and improved mood and sleep.

To develop a good tapering, the weeks prior to this must be a very accentuated overload, training density and a lot of lactate concentration, in order to then be able to apply shocks on that high level of fatigue carried out in this tuning period that interests us. There are different types of taper: the step-down taper, the linear taper, and the exponential discharge taper.

In modalities such as the Aerobic Endurance SUP Race, a properly designed taper protocol can never be longer than 2 weeks (7-10 days) and usually entails a drop of over 40% of the training volume prior to these weeks. The linear model can be correct, yes, little modification in intensity (even greater I would say on previous days with tests) and little variation in the frequency of training.

Many times we meet great SUP vigorous gladiators who think that they are going to lose their great form due to lack of training in this final part prior to the competition since they know little, being used to a long training of blocks and stupid of volumes in the preseason.

There are some indicative parameters in which you have to set the trainers, which are the possibility of being able to increase the HRmax in a few keystrokes in a high quality series (TEST 1) and then, the following days after the download, make a lowering type trough in the mean pulses of a series at competition pace (TEST 2) Those of rest also tend to go down but are not usually indicative of success. When the athlete does several series at a competition pace or higher and the cadence or rhythm begins to drop too low, it is better to terminate that block or the training so as not to interfere with the recovery process we seek. A simple example for training volumes could be the following: Imagine that they train 15Km / 22KM / 18Km / 12 km / 10km / 17Km, in 6 days, a total of 84 km/week, an average of 14km per session. An easy tapering to apply could be this with your days of total rest interspersed, 7 of training and 3 of rest. Total 10 days.

SESSION 14Km 12´5km 11km 9km 8km 6,5km 5km

VOLUME

PREVIOUS SESSIONS RACE

4x3km 6 x1km 2x4km 25 x 1´min 1km/2km/1km 4 starts x 1km 20 buoy turns + sprint 30seg

7 sessions before 6 sessions before 5 sessions before 4 sessions before 3 sessions before 2 sessions before 1 sessions before

KM/H-PPM- STROKES-SENS

TEST 2 Beats Rhythm Race TEST 1 Fcard Max Hydrates Hypercharge

Other aspects to take into account this week is to reduce work with loads in the water or that are almost zero, the strength work in the gym is reduced to compensation exercises and some soft Core. Joint mobility and flexibility are of vital importance in these previous days, it can even be forced without injury. A good night’s sleep of about 8 hours will be your ally for the hormonal recovery that we are looking for. If you know the schedule of the test, try to accustom your biorhythms and hours of training to that moment. In these nervous days, do not experiment with substances or ergogenic aids that you do not know how they will influence your training and sleep, you should have tried them much earlier. Ask that trusted masseur or osteopath for time to loosen contractures and adjust muscle chains. There are even those who go on a dissociated Scandinavian diet of emptying and filling of glycogen 6 days before to go full fuel. Go to the place a few days before to see the terrain and make your own decisions without forgetting what the rest of the competitors are going to do. Clean your competition equipment, sand the fins you use if they are touched and polish your board lengthwise if you want to be a little higher than the place of always friend!

Aure Medina Amorrortu PProf. Physical Education High Performance Sports Master National coach different sports disciplines Referencias bibliográficas Mujika y Padilla (2003) Scientific Bases for Precompetition Tapering Strategies.

SUP RACE 2020

Surfers Castellón

On Sunday, October 25, the third round of the Mediterranean Sup Race circuit was held, which took place on the Pinar beach in Grao de Castelló. Surfers Castelló organized with great enthusiasm and affection, after 6 months without competitions many riders wanted to compete and see themselves face to face with their opponents. The organization had to change the route since the strong west wind made it difficult and endangered the participants. The schedules of all the categories were also advanced, a great job from Crono4sport making outings with short intervals between each category. This year the participation of the kids from the quarry of the Surfers Castelló club was the most positive note for the competition that gave us a beautiful finish in the U8 sleeve with a very tight arrival between Gianira Marbán Vallés and Xurxo Pérez González.

In the Elite Men category, the victory was taken: Oscar Ania demonstrating his great potential, taking Salva Mora out of second place 42 seconds. Tomas SĂĄnchez being the one who completed the podium. In the Elite Feminine category, the winner was Aphrodite Russian Brotons, very excited about returning to the competition that better with a victory. Second classified Mar BascuĂąana Barbera and third Olivia Tournier. Thank all the participants, family members and companions for coming to enjoy our event on the beaches of CastellĂł. To emphasize that the responsibility in the security measures and the respect that everyone showed was incredible. Thanks to the local authorities and sponsors for helping us achieve our goal.

FULL ALBUM

CLASIFICACIONES

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