First of all, everyone noticed that many stagnant bodies of water only freeze over with difficulty or not at all. This gives us paddlers an enormous variety of untouched paddling areas without shipping and bathers. In addition, more and more people are finding fun in boosting their immune system through ice bathing. Water sports and cold are no longer a contradiction in terms and it is quite conceivable to end a winterly SUP tour with an ice bath (Wim Hof sends his regards!). In addition, the equipment - especially the clothing - is becoming more and more suitable for winter, so that you don't have to be afraid of water landings even in the cold season.

Faszination Winter-SUP

If you want to get on your board in winter, you have to leave your comfort zone, because the cold is uncomfortable for many of us, but in combination with water, the discomfort increases. However, part of the fascination of Winter-SUPing lies in leaving this comfort zone and overcoming your own limits. The mirror-smooth water, the absolute silence and paddling through dreamy snowy landscapes cannot be compared with anything else and for many paddlers this can represent a desired antithesis to hot, wavy and sometimes hectic summer tours. When the cool air touches your cheeks and the water vapor is pushed into the air by your exhalation, you only realize how well you can switch off and how alive you are. In many ways, winter paddling is not only a little challenge, but also an opportunity to find inner peace.

Technically there is no difference between paddling in summer and paddling in winter. However, the tours in winter should tend to be shorter because the body has to expend more energy to stay at operating temperature. This can sometimes be at the expense of paddling performance, because strength and endurance are exhausted more quickly. In order to keep the fun factor high in winter, you have to adjust the equipment above all.

Since the body tries to maintain all vital functions under the influence of cold, it concentrates all its energy on the core of the body (i.e. the torso), neglecting the head and extremities. These are less supplied with blood in order to keep the core body temperature constant. Even small temperature deviations downwards could have fatal consequences. Therefore, the tips of your fingers and toes get cold quickly on the SUP if you don't take good care of them. However, it is my experience that especially the head and the fingertips warm up at a reasonably brisk pace after 10 to 15 minutes at the latest and cause no further problems as long as you keep moving and thus ensure adequate blood circulation. Protecting your feet is probably the most important thing to look out for in winter, as they cool down the quickest.

The right clothing is a matter of preferance

There is now an enormous selection of clothing options for the cold season and every paddler can pursue different strategies according to their preferences to keep cold, wet and wind chill under control. Basically, your own stability on the board, the weather conditions and the characteristics of the paddling territory decide how to protect yourself optimally. Anyone who falls off their board from time to time should pay particular attention to water-repellent clothing, while stable paddlers are welcome to dress a little more loosely.

Headgear is important because a lot of heat is dissipated through the head. Although wool hoods are not water-repellent, they enable significantly better air circulation and prevent heat build-up. Natural fibers (real cotton) have the best properties. On the other end of the spectrum, you'll find neoprene hats, which protect against water but are restrictive and can cause heat build-up. The one to two millimeter thick neoprene hats can be quite practical, but their comfort and fit also depend on the hair volume and hairstyle. With moderate winter temperatures, the golden mean is the »buff«. This tubular, elastic scarf can also be pulled over the forehead and ears as a head covering, keeping these cold-sensitive parts of the body warm while the head can still dissipate enough heat without cooling down. In extremely cold or windy conditions, the buff can also be pulled over the nose and mouth to protect the respiratory tract.

The hands are usually more critical than the head, as the fingertips cool down very quickly and can make it impossible to continue paddling. In order to maintain blood circulation and thus warm hands, it is important to have enough mobility in the fingers and forearms. This is primarily better ensured by gloves than by mittens. Neoprene gloves should therefore not be too thick and allow sufficient freedom of movement. This is also important in order to be able to handle the paddle correctly in unforeseen situations and not to fall into the water. The disadvantage, however, is that neoprene gloves do not allow any significant air pockets and the fingers can cool down more quickly compared to ordinary gloves, which fit more loosely. It is also possible to combine thin neoprene gloves with thin normal gloves.

Mittens also come in neoprene versions and have the advantage of keeping all four fingers mutually warmed and insulated in a common air-locked chamber. On the other hand, you have to accept compromises when it comes to the mobility of the gripping organs. If you don't go paddling in the most extreme temperatures (below 5° C), you are usually well equipped with ordinary gloves, especially since at rapid paddling speed your arms and hands become pleasantly warm within minutes and they stay that way thanks to the warm air between glove and hand. It makes sense to move your fingers as much as possible at the beginning of the tour (loosen your grip and close it again) until the temperature is right.

The feet are even more sensitive than the head and the hands. This is obvious, especially since these are most likely to have contact with the water and at the same time are moved the least. A simple trick first: in sports shoes with a higher profile (e.g. trekking shoes) you can stand out clearly from the wet standing surface on board and offer the water less surface to attack. Moisture can no longer hit the feet so easily. The other options for keeping cold and water away from your feet are comprehensive and can be combined in almost any way. Whether it's neoprene shoes, socks or booties, they all have a water-repellent effect and are a blessing, especially in choppy water. If you want to wear neoprene shoes, you can put on functional socks made of merino wool underneath. The thicker the sole, or the distance between your feet and the board, the longer you can keep your feet warm. But after two hours at the latest, there usually comes a point at which the tips of your toes cool down significantly. It is best to experiment with the available footwear and decide on the preferred combination. As soon as it gets really cold, it's time to move your toes and finish the tour at the next opportunity.

Natürlich muss auch der restliche Körper im Winter gut geschützt werden, denn ein Sturz ins Wasser kann nicht nur unangenehm sein, sondern auch einen Schock hervorrufen. Es gilt, die eigenen Fähigkeiten mit dem Wetter und den Wasserverhältnissen in Einklang zu bringen. Wer sicher am Board steht, kann bereits mit Ski- bzw. Funktionsunterwäsche und winterfester Kleidung sein Auslangen finden.

Obwohl das Tragen von Neoprenanzügen für viele Paddler ein No-Go ist, kann er gerade bei Winterrookies sehr wertvoll sein. Wer mit einem fünf Millimeter dicken Neo unterwegs ist, braucht sich garantiert nicht vor Wasserlandungen fürchten. Allerdings schränken die Ganzkörperanzüge auch die Beweglichkeit etwas ein und es wird darin sehr schnell warm. Optional kann man darüber noch lockere Kleidung tragen. Der Klassiker ist und bleibt aber der Trockenanzug, sofern er wasserdicht abschließt und eine hochwertige Ausführung aufweist. Hiermit ist man nicht nur deutlich beweglicher als im Neo, sondern erfährt – gepaart mit der richtigen Funktionsunterwäsche – auch einen optimalen Luftaustausch. Anders als bei der Kopfbedeckung sollte unter dem Drysuit keine Baumwolle getragen werden, da sie den Schweiß speichert, statt ihn abzugeben.

Safety First

In addition to winter clothing, you should also take the following things with you during the cold season:

• Waterproof packed mobile phone
• Restube lifebuoy
• towel
• wear a leash
• Change of clothes (at least for after the tour)
• enought water
• sun glasses
• If possible, wear light-colored clothing (for visibility in emergency situations)

It is also important to observe important safety instructions: Check the weather and plan the tour beforehand. In unfamiliar areas in particular, you should familiarize yourself with possible entry and exit points, dangers and the topography.

It is safest to always paddle close to shore and avoid larger crossings. In general, only standing water should be navigated in winter. If you're able to paddle against the current on flowing waters, that's also fine for experienced paddlers.

If possible, please paddle in a group so that someone is always there if something goes wrong. If you still want to set sail alone, you should give someone close a time window by when you should be back and the solo paddler should be reachable by phone.

Ice surfaces or ice floes can be dangerous because you can easily bump into them and fall. If you get stuck with the fin, the forward flight can not only end wet and cold, but also hard.

Especially in cold weather it is all the more important to warm up well before paddling, because this promotes mobility and coordination on the board and prevents the extremities from cooling down prematurely. Ideally, you should warm up for a few minutes and actively move your arms, hands and fingers. Light foot exercises can help bring the toes up to temperature.

While SUPing in the winter calls for more planning and safety precautions, that can't diminish how unique it is to hit the water during ski season. With the right preparation, every paddler can extend the summer season as they wish instead of locking their beloved sports equipment away in the basement for months. And those who enjoy the cold season anyway can end their SUP tour with a refreshing ice bath. Both awaken the spirits and shorten the wait for the next summer.

The post Paddling in Winter first appeared on SUP Atlas - Paddle More.

If not, then it's about time! In Carinthia there are now four pick-up stations where you can borrow a 3-piece, connectable SUP or folding kayak around the clock.

Carinthia is known for its beautiful lakes and is perfect for stand up paddling and kayaking action. And now there is also the option of getting a SUP or kayak from a self-service machine at the four pick-up stations.

It doesn't matter whether you're on lake Wörthersee, Ossiacher See or Faaker See. With a pin code, you can easily and conveniently pursue your favorite sport and even save money at the same time.

Especially for all readers of the SUP Atlas there is a discount of 20% on kayaks and SUPs with every booking. Simply enter the discount code "SUPAtlas" when booking and start paddling on a Crosslake hardboard.

With the SUPs from the self-service machines, you can easily rent a stand up paddle or kayak at any time for currently 6 euros per hour. Correspondingly cheaper with our discount code!

And the best thing about it for everyone who has things to stow away with them: the pick-up boxes can also be used as “lockers” for your backpacks.

If you need more information, you can find it on the Click & Paddle website..

We absolutely love it and can't wait to get on the water next time.

The post SUPs from the self-service machines in Carinthia first appeared on SUP Atlas - Paddle More.

One day in the spring of 2022, a friend informed me that the SUP Alps Trophy would take place for the first time at my favorite lake near my hometown. From that moment it started to work in me. Should I participate? Finally there would be a 12km long distance race. Absolutely manageable for me with a good time. Been there, done that - I thought to myself. That sounded more like a brisk ride to me.

On the other hand, I thought that it makes no sense to take part with an iSUP anyway, especially since hardboards and iSUPs are rated together. Seen in this way, it's an unequal competition, because hardboards outperform iSUPs by far in terms of speed. Chances of winning would not really exist for me, after all there is a reason why only a few exotics on iSUPs take part in such races. The mass glides along on carbon.

As fast as my touring board was, it just wouldn't be enough for a top result and if I'm going to compete, I want to be among the front runners. I kept dismissing the idea of entering a competition, but a few days later the opposite thoughts crept in again. The idea came up to get me a race board through my sponsor. While this would also be an iSUP, it would be much faster than my fastest touring board. It only took a short chat message and my race board was already on its way to me. The decision, which had never really been relevant before, was also made. I signed up for my first long distance race and already visualized my success. In order to have that too, I needed a hydration bladder, because without electrolytes and water I wouldn't be able to do it. So that was also bought in the nearest sports shop and the Long Distance Race project began.

The workout

I immediately started the preparations, because there were still five weeks until the competition and of course I wanted to make the best use of them. As a fitness trainer and experienced long-distance paddler, it was easy for me to put together a suitable training plan that would get me in competitive shape in a few weeks.

From now on, two to three paddling practices per week with distances between 6 - 12 km were on the program, with volume and intensity gradually increasing. I trained according to the extensive and intensive continuous method as well as the interval method. The continuous training was always 8 - 12 km long and served to improve basic endurance on the water as well as speed consistency. The intervals of one, two and four kilometers should establish my competitive conditioning and above all improve a maximum stroke rate and my lactate tolerance.

The training results were motivating as I was able to increase my paddling frequency to an average of 55+ strokes/min and my speed to an average of 7.5 km/h. These values were new territory for me and could also be maintained over the long training distances.

Unfortunately, this speed is not enough to withstand the 10 km/h, which is possible on hardboards over long distances. On the other hand, the paddling frequency of about one stroke per second was right, which made me dream a bit. What if I hit such a frequency with a carbon board under my feet? A top 10 result?

I felt well prepared and started with the intention to at least be the best iSUP rider in the race and to paddle a maximum of 95 minutes to reach the finish.

Before the race

The day of the competition started early, I felt relaxed, ready to perform, free from nervousness and with joyful anticipation. How does it all work in competition? What will I be like on the water? How good am I really?

Of course I wanted to prove something to myself and I was sure of myself because I had trained well and was prepared for anything. For real?

Everything at the event site was very pleasant and informal and I immediately felt at home. The pre-race meeting drew around eighty riders and I couldn't sense any rivalry in the crowd in front of the race director. We were all going to compete in half an hour and also wanted to win a cash prize, but until then we were colleagues, not opponents. I liked the vibe that seems to prevail in the race community and it's good that it's going that way. After all, everyone was here because of the same passion that unites us.

The start

It can take a while to get eighty boards aligned enough for the race director to be happy with and the race to start. Everywhere I looked, there were hardly any iSUPs to be seen. Well done, I thought to myself and quickly set my sports tracker. Then the starting signal came and with it a situation that I had completely underestimated:

Such a SUP mass start whirls up a lot of water because everyone starts sprinting as if the devil is after them. The waves themselves are not the problem, because everyone here can easily master significantly larger waves. The big challenge, on the other hand, is the strong interference from countless small (and in themselves harmless) waves around each board. If you don't paddle right at the front and have the flat water in front of you, you have to be careful not to be thrown off the board in the erratic waves.

The paddler to my left got hit right at the start and fell off his hardboard. This pressed against my fragile iSUP on the port side, which was already being shaken by the waves and the element of surprise. It was a miracle I didn't get wet for the next 500 m as I battled the swell more than the other paddlers. It took time, energy and a little motivation. I later learned in conversation with one of the favorites that hardboards are simply more stable in choppy water, even if they are narrower than a corresponding iSUP. The reasons for not contesting races with an iSUP in the future were slowly growing. Let's wait and see if there would be more races for me.

The race

After I had established my regular place in the last quarter of the racing group, the motivation came back. Firstly, the water was pleasant again because all paddlers were now spread out nicely and there was no more crowding. Second, I saw how seemingly effortless and slow the paddlers in front of me were paddling. With my high paddling frequency, I would soon have caught up with them and overtaken those guys in front. In the end it was barely 100 m to the group in front of me. So I shifted it up a gear and cranked up the stroke rate with full physical exertion. What happened? Nothing at all! After about a kilometer of hardcore paddling, the four guys in front of me just passed the first buoy and I passed it about half a minute later. But their turn was slow. They also seemed to be relatively new to racing. Unfortunately, due to a lack of sophisticated technique, I was even slower on the turn and lost valuable meters again.

But that didn't matter at first, because there were still about ten kilometers ahead of me and therefore enough time to catch up. I also got the impression that the paddlers were going for a walk up there anyway, they probably hit not more than 35 strokes/min.

The gap fluctuated a little over the next few kilometers, but all in all I was probably about a hundred meters behind. However, I sensed my chance on the last lap. I was slowly catching up, paddled starbord for ages and had established a great rhythm with powerful, long strokes. I still had two kilometers to go and I caught up to about 30-40 m behind the group.

If only I hadn't fallen into the water once during the turn and once when changing the paddle side, I would probably be paddling in front of this group of four. At least I could have saved myself the fall when changing paddles. That never happens to me. This is a classic rookie mistake that I've long since outgrown.

The end of the story: the hardboarders in front of me really started paddling towards the end, did something like a sprint and finished the race well ahead of me again. Game Over! Lessons learned!

The goal

I also took hold of the stick for the last few meters and pulled as hard as I could to gain a few more seconds. I was alone in the far hall and headed for the beach. The target buoys were already behind me and I already thought that that was it. So I slowed down and let myself slide onto the beach. In my relief after this torment and in my little self-satisfaction, I didn't even notice that the onlookers and the race director were shouting at me.

Oh yes, it would of course be good to also pass the time barrier, which was located on the shore. With the dawdling I lost everything that I could make up for in the final sprint. Also, it would be good to take the board out of the finish zone when I'm done. Okay, got it, hopefully everyone only makes this mistake once.

The goal

My time was great and even two minutes faster than I had expected. I was even able to increase my average speed by 0.1 km/h over the entire distance – after all this torture must bear fruit. I also felt it in form of sore muscles afterwards - less in the upper body, but especially in the calves.

I definitely tasted blood and shortly after the competition I started to think: I have the necessary training discipline, the paddling frequency, the paddling technique and the willingness to suffer to achieve better results. With a hardboard and improved buoy technique, I think I could be at the forefront. I'm bubbling up – in a positive way, of course.

It's a good thing that I was able to try out the most common carbon race boards here at the event site. After two short test rides, I made this decision, which was also never up for debate. I would get a hardboard and start again in my home country in 2023. And then an unknown local will have learned from his mistakes and be at the forefront.

The post SUP Alps Trophy: My first SUP Race first appeared on SUP Atlas - Paddle More.

Stand-up paddling is the current trend sport on the water. SUPing has long been established as a full-body workout, and now many athletes from other sports are discovering the paddling board as a practical training device for themselves.

With SUP yoga, the board becomes a floating yoga mat and takes yoga training to a whole new level. After all, in addition to the correct execution of the figures, the balance on the waves must also be maintained. In this book, Beate Egger and Philipp Moser give valuable tips and tricks for training on the board. They introduce the best SUP yoga exercises, from a gentle warm-up to a challenging workout. This is how you lead the downward-facing dog outside and enjoy the glitter on the waves below you while saluting the sun!

• The training book for the new trend sport yoga on the water
• Numerous yoga exercises for beginners and advanced especially for training on the SUP
• Everything about the individual yoga figures: what they do, how they differ and what you should pay attention to when performing them
• Easy to understand with illustrated step-by-step instructions and understandable texts

Swap mat for paddle board! With the popular fun sport to more fitness and well-being

A yoga session on the water not only looks spectacular, it also offers many benefits for the body and mind. By balancing the board, SUP yoga trains muscles that are not addressed by yoga exercises on solid ground. As a regular fitness workout, it improves coordination and balance and is also a lot of fun.

Swap the yoga mat for the paddleboard and find inner and outer balance!

Yoga on the sup

144 pages, 16.5 x 24.0 cm, paperback
ISBN: 978-3-667-12106-6

Authors: By Beate Egger, Philipp Moser

Order online:

Order the book 'Yoga on the SUP' online now at Freytag & Berndt or at Thalia.

The post Yoga on the SUP first appeared on SUP Atlas - Paddle More.

SUP spots: Almsee, Altausseer See, Attersee, Fuschlsee, Grundlsee, Hallstätter See, Irrsee, Mattsee, Mondsee, Obertrumer See, Salzach city tour (Aperoltour), Traunsee, Wallersee, Wiestalstausee, Wolfgangsee.

SUP Guide Salzkammergut

168 pages, 12.5 x 18.5 cm, spiral binding
ISBN: 978-3-934014-92-3
Publisher: Thomas Kettler Verlag

Authors: By Claudia Steiner, Andreas Spernol, Philipp Moser, Stefan Karpe

Order online:

Order the SUP Guide Salzkammergut online now at Freytag&Bernd or at Thalia.

The post SUP Guide Salzkammergut first appeared on SUP Atlas - Paddle More.

Be considerate of other water sports enthusiasts, boats and animals on the water, and personal property. Keep your distance from wild animals, especially when they have young. They may see you as a threat to their offspring. Also, do not feed any animals, fish or waterfowl.

And most importantly, don't pollute nature! It is best to take the rubbish home with you and dispose of it there.

In and of itself, stand-up paddling is an environmentally friendly sport as you don't create any unnecessary emissions or pollution. However, the SUP board is usually not very environmentally friendly as it is made from materials such as fiberglass, carbon fiber or PVC. So far, there are hardly any more sustainable variants on the market.

The UTOPIA team has put together a small selection for you – you can read about it at utopia.de.

Link tip:
utopia.de

The post Stand Up Paddling with respect for people and nature first appeared on SUP Atlas - Paddle More.

Due to the Inland Shipping Ordinance (BSV), stand up paddle boards (SUP) are considered paddling and rowing boats in Switzerland. Accordingly the same rules apply to the use of Stand Up Paddle Boards as for paddling and rowing boats.

Legal basis

In the Inland Shipping Ordinance (BSV), stand-up paddlers (SUP) are basically considered paddle boats because they are propelled with a paddle (definition in Art. 2 Para. 1 Letter a No. 21). With regard to the rescue equipment, SUPs are considered water sports equipment suitable for competitions (Art. 134a BSV). It is irrelevant whether they are inflatable or not. Paddle boats are themselves a subset of rowing boats.

Summary of the most important rules

1. The SUP must be clearly labeled and marked so that if a boat is found, the rescue workers or the police can quickly clarify whether the person is missing. The following information about the owner of the board is required: name, address and telephone number.
2. A life jacket is not required unless you have paddled more than 300 meters from shore. However, as soon as you move further than 300 meters from the shore, a suitable life jacket with at least 50N buoyancy is mandatory. A life jacket should always be worn on rivers.
   Attention: On Lake Constance, a SUP life jacket must have at least 100 Newtons of buoyancy.
3. At night and when visibility is poor, the SUP must be illuminated with a white all-round light.
4. Stand-up paddlers do not have the right of way over course and cargo boats or fishing boats with a yellow or white ball. Sailing boats also have the right of way, just like bathers must be given way.
5. The routes of the scheduled ships as well as the berths and port entrances are to be kept clear.
6. Restricted areas marked by yellow buoys, such as protection zones and bathing areas, may not be entered.
7. It is also important to maintain an appropriate safety distance from wild animals and waterfowl. A distance of about 25 meters must be maintained from aquatic plants such as reeds or water lilies.
8. When boarding and disembarking, it is also important to be considerate of nature and vegetation and only land in areas that are easy to navigate.

Further information:

• AS 2019 1759 Ordinance on Shipping on Swiss Waters
  (Inland Shipping Ordinance, BSV)
  https://www.fedlex.admin.ch/
• Stand-up Paddle on Lake Constance
  https://padl-bodensee.ch/

The post SUP rules for Switzerland first appeared on SUP Atlas - Paddle More.

The state of Carinthia, located in the south of Austria, not only has the most sunny days in Austria, but also offers many excellent SUP tours and spots for stand up paddlers.

After the SUP guides from Thomas Kettler Verlag on the Bavarian foothills of the Alps, Hamburg and the surrounding area and Schleswig-Holstein, this time we head to the beautiful holiday region of Carinthia.

The SUP Guide for Carinthia is very appealing, with great photos and a well-structured overview. The first part covers the basics of Stand Up Paddling. By far the largest part is taken up by the 15 SUP tours.

SUP Guide Carinthia

152 pages, 13 x 18.5 cm, spiral binding
ISBN: 978-3-934014-86-2
Publisher: Thomas Kettler Verlag

Authors: By Claudia Steiner, Andreas Spernol, Philipp Moser

Order online:

Order the SUP Guide Carinthia online now at Freytag&Bernd or at Thalia.

The post SUP Guide Carinthia first appeared on SUP Atlas - Paddle More.

With more and more people taking to the ocean, lakes and waterways, perhaps it's time to ask why they paddle and what the health and wellness benefits could be if we tried it.

It trains more than just your arms

Physically, it's a full body workout and a lot of people don't realize that when they start paddleboarding. What many don't know is that every single muscle, from your feet to your calves, to your abs and arms, works in unison.

Paddle boarding helps you relax and relieve stress

Once you get over the initial nervousness of standing on the board, you'll find that living on the open water surrounded by nature is a great way to regain your balance.

The SUP community is very friendly and it's easy to make new friends

There are so many paddlers out on the water now. You have the opportunity to discover all these secret spots in your area or in a holiday destination. If you get an inflatable paddle board you can travel with it and it opens up so many adventure and sport possibilities.

Paddleboarding can make your life healthier in many other areas

Just as wearing activewear can help you make healthier diet choices, paddle boarding is great as a holistic approach to wellness.

The post The Five Unexpected Benefits of Paddle Boarding You'll Have on the Water first appeared on SUP Atlas - Paddle More.

Spring and early summer are the most sensitive times of the year in various protected areas: it is the breeding season for numerous rare bird species. Water sports enthusiasts and visitors should therefore follow the rules in the protected areas, especially during this time.

SUP unfamiliar to wildlife

Stand-up board sales and rentals have skyrocketed, leading to more people on the water. But for many animals, stand-up paddlers are unfamiliar. A scientific study by the National Association for the Protection of Birds has shown that SUP has particular negative effects on migratory birds.

Rare and endangered birds under threat

Rare and endangered birds breed especially in the shore area. When people approach the breeding sites or nests, the animals that are nesting in the reeds there are disturbed. This can cause them to leave their nests.

Find out about the waters beforehand

Environmentalists advise keeping enough distance and finding out about local regulations in advance. Basically, water sports should only be practiced within the permitted limits. Naturally, the nature protection zones must be respected. The World Wide Fund (WWF) also advises against paddling the stand-up board too close to the shore, as the birds need rest with their newly hatched offspring.

The post Water sports can also harm nature first appeared on SUP Atlas - Paddle More.