How to paddleboard on the ocean
Stand-up paddleboarding , or SUP, is a water sport that involves standing on a board and propelling yourself with a paddle. While paddleboarding can be practiced on various bodies of water, the ocean offers a unique and enriching experience. Whether you're enjoying the scenery, marine life, waves, or wind, ocean paddleboarding is a complete activity that engages both body and mind. But how can you paddleboard safely and enjoyably on the ocean ? Here are some tips, techniques, and recommendations to help you get started on this adventure.
Advantages and benefits of paddleboarding
Paddleboarding is a sport accessible to everyone, regardless of skill level or age. It offers numerous advantages and benefits, both physical and mental:
- It strengthens the muscles of the back, arms, shoulders, abs and legs, working the entire muscle chain.
- It improves balance, coordination and proprioception, by engaging the stabilizing muscles and the vestibular system.
- It promotes blood circulation, lymphatic drainage and the prevention of cardiovascular diseases, by increasing heart and respiratory rate.
- It reduces stress and anxiety by releasing endorphins and providing a feeling of well-being.
- It stimulates concentration, creativity and self-confidence, by challenging adaptability and problem-solving skills.
- It allows you to reconnect with nature, with yourself and with others, offering a moment of escape and sharing.
Preparation and equipment needed for a paddleboarding session on the ocean
Before heading out to paddleboard on the ocean, you need to prepare properly and equip yourself with the right gear. Here are the essential items to check before getting in the water:
The weather for stand-up paddleboarding on the ocean
Check the weather forecast for wind, waves, tides, and air and water temperatures. Choose conditions suited to your skill level and goals. Avoid stormy, foggy, or rough seas. For beginners, we recommend choosing a day with very light winds and no waves. This will make it easier to get comfortable and have fun.
Regulations for paddleboarding at sea
Familiarize yourself with the navigation and safety rules in effect at your chosen spot. Respect designated areas, right-of-way rules, distances, and instructions from local authorities. Do not navigate beyond 300 meters from the shore if your board is less than 3.50 meters long.
The paddleboard for navigating the ocean
Choose a board suited to your size, skill level, and the type of paddling you plan to do. Boards come in rigid or inflatable versions, and in varying widths, lengths, and thicknesses. Generally, the wider, longer, and thicker the board, the more stable and easier to maneuver. The narrower, shorter, and thinner it is, the faster and more responsive it will be. If you want a paddleboard that's easy to transport to the beach, we recommend an inflatable stand-up paddleboard. Lightweight and compact, inflatable boards offer excellent glide, provided they are of good quality.
The paddle and the leash
Choose a paddle that suits your height , your board, and your paddling style. Paddles are available in fixed or adjustable lengths, and in aluminum, fiberglass, or carbon fiber. Generally, the lighter, stiffer, and more ergonomic the paddle, the more efficient and comfortable it will be. The ideal paddle length is approximately 15 to 20 centimeters above your head.
The leash, on the other hand, is a cord that connects your ankle to your board. It's mandatory for paddleboarding on the ocean. It prevents you from losing your board if you fall or encounter strong winds. Choose a sturdy leash that's suitable for the paddling conditions.
Life jacket and wetsuit for stand-up paddleboarding at sea
A life jacket is a safety device that helps you float if you fall under water. It's recommended for paddleboarding on the ocean, especially if you're not comfortable in the water or if you're paddling far from shore. Life jackets and buoyancy aids are available in various thicknesses and sizes, depending on the level of buoyancy they provide. Choose a comfortable and certified life jacket.
You can also wear a wetsuit. This garment protects you from the cold, the sun, and chafing. It's advisable to wear a wetsuit for paddleboarding on the ocean, especially if the water is cold or if you plan to stay on the water for a long time. Wetsuits are available in full suits or shorty styles, with varying thicknesses and flexibility depending on the water temperature.
Accessories for paddleboarding in the ocean
There are other accessories that can be useful for paddleboarding on the ocean, such as a waterproof bag or container, a GPS watch, an action camera, a windbreaker, a cap, sunglasses, sunscreen, etc. Choose the accessories according to your needs and preferences.
Basic techniques for paddling at sea and moving efficiently on the ocean
To paddleboard on the ocean, you need to master the basic techniques for paddling and moving efficiently. Here are the main points to know:
- The stance: To paddle correctly, you need to adopt a stable and dynamic stance on the board. Place your feet parallel to the width of the board, approximately shoulder-width apart. Bend your knees slightly and keep your back straight. Look ahead, not at your feet.
- The grip: To hold the paddle correctly, you must follow a few simple rules. Place one hand on the shaft and the other on the handle. The blade should be pointing forward, towards the nose of the board. Switch hands each time you change sides of the paddle stroke.
- The paddle stroke: To achieve an effective paddle stroke, you must follow three phases: the insertion, the pull, and the recovery. Insert the blade into the water in front of you, as far as possible without losing your balance. Pull the blade towards you, keeping your arm straight and using your core strength. Bring the blade out of the water at foot level and bring it back in front of you, passing it over the surface.
- Changing direction: There are several techniques for changing direction with your board. The simplest is to increase your paddling frequency on one side to turn the board in the opposite direction. For example, to turn right, paddle more often on the left. You can also use your paddle as a rudder by placing it perpendicular to the back of the board on the side you want to turn towards.
Paddleboarding safety: essential rules and precautions to take at sea
Paddleboarding on the ocean is not without risk. It is therefore essential to follow some key rules and take certain precautions to avoid accidents and incidents. Here are the main tips to follow:
- Never go out alone: paddleboard with at least one other person or inform someone of your outing, your route and your expected return time.
- Always wear a leash: attach your ankle to your board with a leash so you don't lose it if you fall or encounter strong winds. The leash can save your life if you're far from shore or if you're tired.
- Wear a life jacket: To help you stay afloat if you become submerged, it is advisable to wear a life jacket or a buoyancy aid. The life jacket can protect you from drowning if you lose consciousness or experience cramps.
- Follow the navigation rules: it is essential to respect the navigation and safety rules in effect at your chosen location. Respect designated areas, right-of-way rules, distances, and the instructions of local authorities to ensure safe navigation. Furthermore, do not venture more than 300 meters from the shore.
Experiencing waves on a paddleboard in the ocean: surfing techniques
If you're looking for thrills and pure gliding, you can try stand-up paddleboarding on the ocean. This sport involves standing up on a wave using a paddle. Unlike traditional surfing, stand-up paddleboarding is more accessible for beginners because there's no need to stand up on the board. You simply anticipate the breaking wave and paddle with it.
SUP foiling: a sensational variation
If you're looking for even more thrills, you can try SUP foiling, a variation of paddle surfing that uses a board equipped with a foil shaped like an underwater wing. SUP foiling allows you to fly above the water and surf smaller or gentler waves. However, it requires more technique and balance than traditional paddle surfing. It's about surfing waves on a paddleboard, but with a foil under the board that allows you to fly above the water.
Tips for choosing the right spot and the best conditions for paddleboarding on the ocean
To go paddleboarding on the ocean, you need to choose a spot suited to your level and your goal. There are paddleboarding spots for all tastes, whether you want a leisurely paddle, a sporty excursion, or surfing.
Here are some tips for choosing the right spot and the best conditions for paddleboarding on the ocean:
Check the weather forecast
Check the wind, waves, tides, and air and water temperatures. Choose conditions suited to your skill level and goals. Avoid stormy, foggy, or rough seas.
- Wind: Light or no wind is ideal for beginners. More experienced practitioners can adapt to windier conditions.
- Waves: If you want to surf, waves are necessary. For a leisurely stroll, calm seas are preferable.
- Water temperature: Depending on your region, you will need to adapt your equipment (wetsuit, life jacket) accordingly.
The season
- Summer: This is generally the most popular season for paddleboarding, with conditions often favorable.
- Off-season: Temperatures may be cooler, but beaches are less crowded and conditions may be more stable.
Look at the tides
- High tide: The water is deeper, which can be useful for navigating in areas less accessible at low tide.
- Low tide: Often reveals different landscapes and can be more conducive to discovering fauna and flora.
Find out about the regulations
Familiarize yourself with the navigation and safety rules in effect at your chosen spot. Respect designated areas, right-of-way rules, distances, and instructions from local authorities. Do not navigate beyond 300 meters from the shore (if your board is less than 3.50 meters long).
Choose a spot that suits your activity.
Depending on whether you want to go paddleboarding for leisure, touring, or surfing, you won't choose the same type of spot. For leisurely paddling, opt for calm, sheltered bodies of water, such as bays, lagoons, or estuaries. For touring, choose more open and varied waters, such as rocky coastlines, islands, or headlands. For surfing, look for wave spots suited to your skill level—not too big and not too small.
Respect the environment
Be careful not to disturb marine life during your paddleboarding trip. Avoid protected areas, such as nature reserves or marine areas. Do not leave any trash behind and do not collect shells or coral.
Additional tips for paddleboarding at sea
- Opt for the quietest hours of the day: Early morning or late afternoon are often more pleasant to avoid crowds and changing weather conditions.
- Learn about ocean currents: They can influence your trajectory and your safety.
Training and exercises to improve your paddleboarding skills
Stand-up paddleboarding on the ocean is a complete activity that engages both body and mind. To progress and fully enjoy this experience, it's important to train regularly and do specific exercises.
- Warm-up: Before getting in the water, it's essential to properly warm up your muscles and joints. Do a few minutes of cardio to increase your heart and breathing rate. Then, do some dynamic stretches (arm, shoulder, and hip rotations) to loosen your muscles and prevent injuries.
- Strength training: To improve your strength and endurance, you can do strength training exercises on the board or on the ground. For example, you can do push-ups, squats, lunges, planks, or burpees. This will allow you to work the muscles in your back, arms, shoulders, abs, and legs, which are essential for paddleboarding.
- Balance training: To improve your balance and stability, you can do exercises that will put you off balance and force you to use your stabilizing muscles. For example, you can paddleboard on one leg, change position on the board, make sharp turns, or move from a seated to a standing position.
- Technical work: To improve your paddling and surfing technique, you can do exercises that will help you optimize your strokes and efficiency. For example, you can work on the cadence and power of your paddle strokes, the trajectory and orientation of your board, the timing and positioning on the wave, or the control of speed and direction. These exercises will allow you to gain fluidity and precision.
Stand-up paddleboarding (SUP) on the ocean is a water sport that offers numerous advantages and benefits. Whether you're enjoying the scenery, marine life, waves, or wind, SUP on the ocean is a complete activity that engages both body and mind. But how can you paddleboard on the ocean safely and enjoyably? Proper preparation and the right equipment are essential. You also need to master the basic paddling techniques and maneuver efficiently. Finally, you must respect the essential rules and take certain precautions to avoid accidents and incidents. If you follow these tips, techniques, and recommendations, you can embark on this adventure with confidence and peace of mind.