Whitewater SUP — Glossary

Every Whitewater SUP term explained in plain language: technique, equipment, rules and slang – with tips on avoiding the classic mistakes.

Board Volume (Litres) (Equipment)

A board's volume in litres — the most meaningful number when buying, because it drives buoyancy and therefore how many waves you catch.

Catch (Movement)

The moment the blade enters the water at the front. It determines most of the drive in the stroke.

Core Tension (Movement)

Active stabilisation of abdomen, back and pelvis — the bridge that lets force travel between legs and arms at all.

Hip Hinge (Movement)

Bending from the hips with a near-straight back and slightly bent knees — the base pattern of deadlifts, rows and kettlebell swings.

Quick-release leash (Equipment)

The only leash design for whitewater: a quick release on a waist or chest harness, attached to your PFD. The ankle leash you use in the ocean has no place on a river.

Stance at the Carry Handle (Cheat code)

Feet parallel and shoulder-width beside the carry handle in the middle of the board — the fastest fix for wobbly beginners.

T-Grip (Equipment)

The T-shaped grip at the top of a SUP paddle. Your top hand belongs on it — otherwise you're paddling with your arm alone.

General

Terms from training theory that apply in every sport.

1RM (One-Repetition Maximum) (Rule)

The maximum weight you can move for exactly one clean repetition. The reference value behind almost every training plan.

BMR & TDEE (Rule)

BMR is your basal metabolic rate at complete rest; TDEE is total daily expenditure including everyday movement and training. Nutrition targets always work off TDEE.

Cadence (Movement)

Steps per minute when running, or pedal revolutions when cycling. For most runners, 170–180 steps per minute sits in the sweet spot.

Deload (Cheat code)

A deliberately lighter week with volume or intensity clearly reduced, so adaptation can catch up.

DOMS (Delayed Onset Muscle Soreness) (Cheat code)

Delayed muscle soreness 12–72 hours after unfamiliar load. Not a measure of training quality.

Knee Valgus (Movement)

The knees collapsing inward during squats, jumps and landings. One of the key risk markers in technique analysis.

Progressive Overload (Cheat code)

The one principle no training works without long-term: the stimulus has to grow over time, otherwise adaptation stops.

RIR (Reps in Reserve) (Rule)

How many clean reps you had left at the end of a set. RIR 2 means two more were available.

RPE (Rate of Perceived Exertion) (Rule)

A scale for perceived effort. In strength training it usually runs 1–10, where RPE 8 means you had two more reps in the tank.

Zone 2 (Aerobic Base) (Cheat code)

The easy endurance zone where you can still hold a conversation in full sentences. The base of almost every endurance plan.