Stand-Up Paddle Board races offer social connection, environmental wellness, zone one cardio, muscular endurance, and wellness travel for every body.

I’ve been writing wellness travel stories for years. I’ve swam in the clearest ocean waters, cycled in the desert, recovered at luxurious spas, drank house-made kombucha, and ran races in the mountains. This trip offered none of that. Way down yonder on The Chattahoochee, I simply found well-being.

Simplicity

A stand up paddle board race entails standing or kneeling on a buoyant board while paddling side to side. It’s rhythmic and relaxing. Unlike just about any other race, which triggers the “fight or flight” sympathetic nervous system, a SUP race keeps athletes in the calm parasympathetic nervous system. 

The race is for everyone, but it wasn’t surprising to look around and see a lot of women my age (mid to late 40s). Sympathetic nervous system activation has been identified as an important factor in hot flashes. That’s one reason why perimenopausal and menopausal women may gravitate toward this lower-intensity race. 

Most athletes will maintain zones one or two heart rates through a SUP race. These zones feel comfortable to slightly challenged but comfortable. SUP racing is conducive for forming social connections over the six-mile (approximately 2-hour) course and befriending competitors as comrades.

There was money on the line for top finishers. The overall male and female finishers of the Sandy Springs SUP Showdown each received $250 cash. Second and third places in each gender received $150 and $50, respectively. Part of performance is strong athleticism. An ergonomical board gives a competitive advantage. 

Even those who mosey three miles downstream on The Chattahoochee River then lollygag three miles upstream to the finish line in the Sandy Springs SUP Showdown get a shiny token of accomplishment: a finisher’s medal. Visit Sandy Springs donated some enticing prizes that were given away at the awards ceremony. One lucky winner left with a brand new Stand Up Paddle Board! There were only 36 participants in this inaugural race, so the odds of leaving with prize money or a drawing gift were pretty good!

Inclusivity

Everyone can do this. I lead a weekly stand up paddle board class at Life Time Austin Arboretum in Austin, Texas. People feel like they need expert guidance. It’s really not the case. A guide can show you how to measure the paddle to your height; teach you to position the paddle where you pull the most water; make you aware of your core and posture; instruct you how to get safely on the board. From there, you cannot screw this up, and—as NIKE says—just do it.

Race director Jane Jarrett took inclusivity a mile (six miles, actually) further. She called the event a “test of endurance on the river, but just as importantly, it’s a reminder that sport can be competitive and inclusive.” Jarrett is more than an adaptive physical education advocate. She has dedicated her career to challenging misconceptions about individuals with disabilities, breaking down barriers, and fostering joy and community. 

Sandy Springs SUP Showdown offered an advanced start for adaptive athletes. “SUP” was in the name, but it was subbed for alternative means, when necessary. For no additional cost, modified kayaks were available with outriggers to provide additional stability. Other adaptive equipment was available based on each athlete’s individual needs.

Jarrett told me that she has a personal motto. She calls it the Three “I”s of Inclusion: Everyone is invited, Included, and Involved. The inaugural Sandy Springs SUP Showdown would, as she said, “push performance on the water while intentionally widening the lane for who gets to compete.” 

This race took special meaning to me because of the inclusive nature. I interned as an undergrad at Bowie Elementary School in San Marcos, Texas, as an adaptive physical education coach. In graduate school, Dr. Demetrius Pearson lectured that the most underserved segments in fitness are adaptive and seniors. It’s been a quarter-century since I was in college, but just last year (2025), Dr. Pearson co-edited and wrote two chapters in the book “Diversity, Equity, and Inclusion in the Global Sport Community.” Most sporting events still get a red letter “F” for inclusivity. With Jill Jarrett at the helm, Sandy Springs SUP Showdown aced the test with a “come one, come all” approach (and created the infrastructure to make that happen!).

Affordability

Elite athletic competitions can cost as much as $1,000 (IRONMAN). That’s for the race registration, alone! Roundtrip airfare from AUS to ATL plus two nights in a hotel and race registration for this event cost less than that. My entry cost a mere $75, which included a stand up paddle board rental from Murph’s Surf Shop. 

Financial burden can be a barrier to physical activity. Paradoxically, high entry fees and expensive travel can flip the wellness seesaw: physical wellness goes up, financial wellness goes down. The goal is to balance that board right in the middle. To accomplish this, all race-related expenses have to make financial sense.

Late-August is a great time to visit Sandy Springs, Georgia. Nonstop flights from Texas can be as low as $200. You won’t completely escape the southern heat, but part of what keeps Sandy Springs green and vibrant is pop-up afternoon showers. (I was in the middle of a hike at Overlook Park when a refreshing rainstorm popped up.) Traveling can inspire awe and wonder. It’s not free, but planning an affordable race in an approachable city with comfortable accommodations pays dividends in emotional wellness.

Curiosity

Traveling to Sandy Springs, Georgia, for the inaugural Sandy Springs SUP Showdown was more than a trip for a race. The joy of traveling to new places for races often has something to do with the event and a lot to do with getting away from the familiarity of everyday life. A few times a year, I leave the comfortable confines of home for experiential learning. Solo travel enables me to plop myself on map dots I’ve never seen and figure it out. 

One of the best hikes in the region is the East Palisades trail to the Bamboo Forest. The trail is part of a 48-mile stretch of the Chattahoochee River National Recreation Area. Starting at the East Palisades trailhead, I ran and hiked through 26 trail markers to eventually arrive at the treasured bamboo forest. The towering bamboo was breathtaking—spiritual, even! 

Many solo travelers complain that they feel awkward sitting by themselves at sad tables in restaurants. (It was a takeaway from Fodor’s cleverly-titled article, Actually… Solo Travel Kinda Sucks.) I can understand that, but couldn’t relate. I sat on the ground in the bamboo forest, pulled a Trader Joe’s grab-and-go salad out of my Camelbak, and listened to the peaceful sound of the 350-million-year-old river flowing through rocks. The experience was nourishing. 

Satisfying the curiosity of finding legendary bamboo through a scavenger hunt of sorts was one of the unexpected joys of visiting Sandy Springs, Georgia.

Gear

You don’t need to pack much for your trip to Sandy Springs, Georgia, for next year’s Sandy Springs SUP Showdown. I packed everything I needed in a small backpack. Here are the essentials I’d recommend for your SUP race and subsequent East Palisades hike:

Footwear: An ache that often catches people by surprise is the feet in endurance SUP races. Your feet anchor you to the board. A six-mile course is about two hours of standing. You don’t need arch support or anything fancy, but a little grip spares the bottom of the feet needless pain. I used Freet Barefoot Trail Running Shoes. This allowed me to pack one pair of shoes that could be used for hiking, running, and SUP on my trip. These barefoot shoes have zero drop and promote natural foot movement. They are water resistant and gripped well to my stand up paddle board.

Hydration: A stand up paddle board will have bungees to secure a water bottle, but you’re not going to want to have to interrupt your race to bend down and get your water bottle. You do not want to end up dehydrated on The Chattahoochee in August! Any water backpack with a 1-2 liter bladder should suffice for your race. I wore a Camelbak. Other people used Nathan and Salomon. The brand matters less than the volume of water in an easy-accessible backpack.

Sun Hat and Cheap Sunglasses: As the song says, “It gets hotter than a hoochie coochie.” A visor or ball cap will suffice in a pinch, but a more robust sun hat will help protect your face better from the UV rays. Also wear shades, but not expensive ones. They don’t float. (Don’t ask me how I know.)

SPF: Sunscreen is not provided at the race. Be sure to generously apply sunscreen before the race. Bring it with you in case you need to reapply mid-race.

Watch: Six miles is a long way to SUP. This race provides buoy markers at the 2-mile mark and the 3-mile turnaround. Estimating that it will likely take you approximately twenty minutes per mile if you’re moving continually, a digital watch will help you gauge how much further to a buoy or the finish line.

Swimsuit: The best laid plans are to stay balanced on your board for the entirety of the SUP race. That doesn’t always happen. (Hey, it’s refreshing!) If you fall in the Chattahoochee River, you’ll be glad that you wore a swimsuit. I witnessed several falls in the 2026 event. It happens! Like life, SUP races can knock you down. Pull yourself back up and carry on.

Check VisitSandySprings.org for information on the 2027 Sandy Springs SUP Showdown. With partner, Murph’s Surf Shop, the event is definitely on for a second year. All are invited and included. As you’re out there paddling your way to well-being, I’m glad to know that I was involved.

Video courtesy of Drew Xzavier

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Cover Photo courtesy of Uptide Productions

Brook Benten is a wellness journalist in Austin, Texas. She has authored three books, including a memoir-meets-workout-guide (with QR-embedded videos, including running, cycling, strength training, kickboxing, Step, dance, HIIT, yoga/Pilates, myofascial release) SWEAT with Brook Benten. (Also available on Amazon.) Brook participated in Sandy Springs SUP Showdown, singing an off-tune “Chattahoochee” by Alan Jackson as she paddled.