32 Miles of Reflecting on Paddling Techniques (…that became 33.55 miles)

By SUP Frederick

Paddling in and around Frederick, Maryland

If you’ve ever fought a headwind on the Potomac, you know: it’s humbling. You paddle hard, every muscle firing, and the river shrugs. Progress is measured not in miles but in inches, sometimes in the simple fact that you haven’t drifted backward. That was the story of this year’s SUP Frederick 32-Miler, a two-day odyssey where the headwinds showed up early and never left.

The Headwind Lesson

Wind is an invisible opponent. Unlike a rock you can steer around, or a rapid you can read, a headwind just sits in your face, asking: How bad do you want this?

Technique takeaways:

Micro-Techniques That Save Energy

The Mental Game

A 32-mile paddle isn’t about speed, it’s about tricking your brain into staying present. Against the wind and scanning for rocks, you don’t think about the finish line at Violette’s Lock. You think about this stroke, then the next one. You set tiny goals: the next bend, the next lock, the next snack.

Mantra of the trip: “Almost there.” It wasn’t true, but it was enough (for some people, lol).

Kayakers vs. SUPers

Kayakers sat lower, catching less wind, but the tradeoff was hip and core strain. SUP paddlers had height, visibility, and flexibility; they could squat, kneel, or even belly-crawl to cheat the wind, but every inch of body exposed became a sail.

Both crews proved the same point: good technique doubles your endurance. Poor technique cuts it in half.

Recovery Techniques (Because the Wind Doesn’t Care About Tomorrow)

• Shoulder pre-hab. External rotations, band work, and mobility drills prevent the kind of strain that ends trips early.

• Refuel wisely. Sugar for the sprint, salt for the cramps, protein for the rebuild. Bananas + electrolytes, or runners goo = cheap magic.

• Stretch before bed. Ten minutes of hips, hamstrings, and shoulders before crawling into your tent makes day two survivable.

• Mind the hands. Tape hotspots before blisters bloom or get yourself a pair of paddling gloves 🧤, they work like magic. Switch grips if fingers go numb.

Why It Matters

Sure, it’s paddling. But it’s also a masterclass in patience. Every gust that knocks you back is a reminder: stay calm, stay technical, stay laughing. By the end of our 33.55 miles, the headwind hadn’t broken us, it had taught us to never give up!!

Want to Try It? Join us next year!!!

Next year’s 32-Miler will be just as ridiculous: two days, big miles, headwinds are a roll of the dice. Come learn, come laugh, come test your form when nature refuses to cooperate. Subscribe on Substack or visit the SUP Frederick Facebook Page to catch training paddles, gear clinics, and the invite for next year’s 32-miler!

We love new comers! Come paddle with us!!