11 City Tour pt.2

The 11 City Tour (in this case, we’re referring to the 5-day version) is an ultra paddling race and, as such, it requires two fundamental elements from every rider: good technique and a strong endurance base. These are, in my opinion, the two pillars to focus on when preparing for a race like this. Good technique allows for an efficient paddle stroke, greater energy economy, and also helps prevent injuries. Endurance, on the other hand, ensures the ability to repeatedly cover long distances by developing both athletic and metabolic capacities.
These two aspects are especially critical for beginners or athletes tackling this kind of physical challenge for the first time.

As the athlete’s level and ambition increase, so does the range of aspects to work on when preparing for the 11 City Tour. At that point, the focus shifts to specific elements of the race, above all, average pace. This is a key factor in this competition, not just for the point-to-point stages (where it’s useful for breakaways or making up ground), but especially for the final time trial, which consists of 27 kilometers of solo paddling at the highest possible pace.

Another useful skill if you're "racing" the 11 City Tour is drafting management. Since you'll likely spend a good portion of each day paddling in a group, being able to handle drafting effectively and reduce perceived effort as much as possible is another critical factor in preparing for this event.

As you can see, preparing for a race like this can involve a wide range of variables. It’s also advisable to complement your on-water training with land-based sessions focused on building strength, particularly in the core and legs. During the 11 City Tour, you’ll paddle for at least 5 hours each day, and if your legs or core give out, your race is at risk.
It’s equally important to pay attention to recovery sessions on land, focusing on mobility and flexibility. In any ultra race, injury is always lurking around the corner, and prevention is just as important as physical training.

Lastly, whether your goal is to simply complete this incredible experience or to win the race, one crucial factor will be your mental attitude and willingness to push yourself. When you sign up for a race like this, you have to be aware that you’ll face challenges that go beyond SUP itself. Over the course of five days, you may encounter adverse weather, rain, wind, cold, and humidity. You’ll likely paddle for hours into a headwind, and your muscles will be pushed to the limit. Your hands will suffer from blisters, and when you wake up in the morning, you might question whether you can paddle another day.
But if you’re able to face these small challenges, both on and off the water, with a smile and the awareness that you chose to test yourself this hard, then your race will definitely be a success and a source of personal growth, regardless of the result.

If you'd like to explore SUP training for ultra distances or other types of races, feel free to visit the coaching section of our website.