Adventure Racing Paddling Tips: How New Racers Can Get Faster and More Efficient on the Water

When it comes to adventure racing, most beginners focus on running and biking. But seasoned racers know the truth: the paddle stage can decide your race. Whether it's canoeing, kayaking, or rafting, the water is where teams either move smoothly and conserve energy... or struggle, lose time, and burn themselves out.

If you're a new racer, learning how to paddle efficiently in adventure racing will give you a huge advantage. Here's everything you need to know.

Master Basic Paddle Technique

The biggest mistake beginners make is trying to muscle through every stroke. In reality, paddling is about technique, not strength.

• Use your Core, Not Just Arms - Rotate your body with every stroke to generate power.

• Smooth Stroke Mechanics – Enter the water at your toes, pull back in a straight line, and exit at your hip.

• Consistency Wins – A steady rhythm is faster and less tiring than short bursts.

Learn both forward strokes for speed and sweep strokes for steering—these are your bread and butter in races.

Train in the Same Boat You’ll Race In

This can be challenging, but if possible, train in the same boat. Paddling a canoe feels different than a kayak, and an inflatable raft handles differently than both. To improve:

• Practice in the right craft whenever possible.

• Learn balance and stability drills in less stable boats.

• Rehearse quick entry and exit—you’ll save minutes in transitions.

Sync with Your Teammates

Adventure racing is a team sport, and nowhere is teamwork more evident than in the paddle leg.

• Stroke Synchronization – Stay in rhythm with your partner; mismatched strokes waste time.

• Clear Communication – Use short calls like “switch” or “power” to stay coordinated.

• Defined Roles – Typically, the bow paddler helps steer while the stern sets power and pace.

A weaker but well-synced team will often beat stronger paddlers who are out of sync.

Get Comfortable in Real Conditions

Adventure races rarely hand you calm, sunny water. Expect challenges:

• Night Paddling – Practice with headlamps and glow sticks.

• Wind & Current – Learn ferrying techniques to cross moving water efficiently.

• Capsize Recovery – Know how to quickly get back in the boat.

The racers who stay calm under pressure are the ones who move ahead.

Build Paddle-Specific Strength & Endurance

You don’t need fancy equipment to get paddle-strong. Focus on:

• Core Rotations (medicine ball throws, Russian twists)

• Pulling Power (pull-ups, bent-over rows, resistance bands)

• Grip Strength (farmer carries, towel pull-ups)

Combine this with regular water practice—strength alone won’t carry you if your technique is off.

Practice Nutrition and Hydration on the Water

You’ll spend hours in the boat during long races, so fuel management matters.

• Train mid-stroke fueling so you can eat without breaking rhythm.

• Hydrate frequently—sunlight reflecting off water dehydrates faster than you think.

• Carry easy-access food in deck bags or PFD pockets.

Treat the Paddle as a Competitive Advantage

Many new racers see paddling as the “rest stage.” That mindset costs teams time. Instead:

• Treat it like a discipline to be trained, not tolerated.

• Use good form, stay sharp, and keep moving.

• Remember: teams that paddle smoothly often leapfrog competitors who struggle.

Final Thoughts

Paddling in adventure racing isn’t optional—it’s essential. By focusing on technique, team synchronization, water confidence, and fueling, you’ll turn the paddle from your weak link into a weapon.

If you’re serious about racing smarter, put in the time on the water. The trail starts at the shore, but the race is won when the blade hits the water.