In preparation for the 4th Annual OluKai Ho’olaule’a and anytime you venture into the ocean, open ocean endurance is not something to take for granted and it is a required physical and mental element that all water sport enthusiasts must have, especially when faced with huge walls of water moving and changing conditions. Besides navigating current changes, surface wind speeds, waves or deep troughs, often experienced and non-experienced folks can get into serious trouble or lose critical momentum needed to paddle over, in and through some of the roughest patches that can form underneath you, near you, in front of you or behind you.

This article is helpful if you’re a prone paddler, surfer, kayak paddler, canoe paddler or stand up paddler. Are you ready if your canoe hulis and you lose your paddle? How to you react if you fall of your down wind board on a big day on Maliko? How prepared are you? Do you carry a waterproof pouch with your cell phone or better yet, a GPS unit? Do you have a regular cardio routine that includes intense bouts of intervals? Do you cross-train? If you’re pausing to think about anything of these questions, then it’s time you take good inventory and learn all you can and implement now. ( See tips below ) Also contributing, is Stacie Thorlakson, MCKC Maui Canoe & Kayak Club board president.

Listen to Suzie's radio segment here!

Listen here for Suzie’s Radio Segment on Open Ocean Endurance:

The Physical Part:

1.Equipment Check: Check integrity of leash, tighten all fins, repair any major dings, tighten drain plugs, charge and take cell phone, fill Camelback, pack extra energy gel, waterproof whistle, wear sun protection, if a one man canoe, strap on an extra paddle.

2. Fuel: Charging the ocean requires food in your belly and hydration to reduce cramping. I like to suggest oatmeal or any complex carb at least an hour before departure. What’s great are two pieces of a nutty whole grain bread with a protein spread like almond butter or low salt peanut butter.  Coconut water is a favorite of mine that offers lots of potassium which allows you to hydrate more quickly.  I also squirt a full pack of an energy gel before a Maliko run. I avoid caffeine or super charged sugary drinks as these can actually dehydrate you and cause your energy to crash hard.

3. Body: Strength, stamina and cardio, and more intense cardio.  The biggest thing I notice when training my sport specific athletes or weekend water warriors is the lack of cardio and cross-training. It’s a common component that get’s overlooked but it’s so important. Strength and body stamina takes time to build but is necessary too. There are many formulas on the how to and it’s based on your sport, your goals and your current level of fitness so I can’t write one program to fit you all. You’ll have to come train with me for your specialized program.

For example, stand up paddling compared to a one man adventure out of Maliko is an entire different “physical” game and effort. Not to say you don’t use some of the same muscles, but it’s a different thwart of body endurance.  Standing and paddling vs. sitting and paddling are two very different animals. Both requiring major body endurance but because a canoe paddler is lower into the wind versus someone standing into the wind, you will spend different amounts of energy at different times to get up and into the proper line.  It’s all crazy hard and you’re expending a huge amount of energy, all out until you can reach your point where you turn down and begin the run. I tell people, no rest allowed go steady, dig in, head down and breathe.

Are you gasping for air, did you drink too much the night before causing you to be dehydrated, sluggish? Step up your game. Get on a spin bike, run the sand dunes, do sprints and do them often. Incorporate a regular weight training routine too. And of course water time. Time in the boat, on your board is the key, but mix that up as well.

The Mental Part:  

Having a mental plan to keep you calm is mandatory. Knowing what to do and how to keep your wits about you so you can manage the unexpected can save your life or someone else’s is critical. Learn the area and become a weather expert to monitor changing conditions where you are paddling. Get CPR certified and take a basic or advanced first aid course. Fear and or the unexpected can paralyze you from acting and quick thinking. Stop, think, take inventory of the situation. If you don’t feel right about a certain day where you think you may be in literally over your head, don’t go. Know your real abilities and work up to bigger conditions.

If exploring a new spot, down wind run, or channel crossing, be sure you are in good, qualified company. Get to know the people you are paddling with and their true capabilities. Common sense rules egos can be left in the truck. Let someone you know when and where you are leaving from, time and expected time of completion.

Also be sure to check out Clay Everline, M.D. and partners book on “Surf Survival”. This book is well written, informative and can safe your life or someone you know. Check out my surfer’s fitness photos so you are well prepared for small and big surf. Order yours now.

A special thank you to all the Maui lifeguards and fire department who are always there in a split second. Your courage and knowledge is much appreciate. Mahalo.

On Maui, you gotta hook up with the Maui Canoe and Kayak Club. Great events, great people and skilled and knowledgable water men and women eager to share, teach and help you enjoy the ocean. Check them out at  http://www.mauicanoeandkayak.org/

Article Reference: Know Before You Go

Aloha, just a reminder that you can find me on the air every Tuesday on KNUI 900 AM @ 7:30 for my weekly Health & Fitness segment on Maui’s number one radio talk show, The Maui Breakfast Club. We are in our third year with Tom Blackburn Rodiguez and Kellie Pali.  Tune in live on the web here: http://knui900.listen2myradio.com/

Suzie Cooney is available for private professional training to help YOU get stronger and more confident for the ocean!

Aloha, Suzie Cooney, CPT and owner of  Suzie Trains Maui – Naish SUP Team Rider

http://www.suzietrainsmaui.com

http://www.standuppaddlingfitness.com

Follow @SuzieTrainsMaui

See Suzie SUP Fitness Articles

(no pre-registration required)

In preparation for the 4th Annual OluKai Ho’olaule’a, and the Fun Paddle Division, join us again for the 3 mile “practice” fun paddle, mini downwinder that everyone can enjoy. Build your water confidence. Anything paddle powered can enter as this is not a competition.  The start is at the Paia Bay Youth and Center and will finish at the lifeguard tower at Kahana Beach Park.  ( Details below )

  Here is a link to one of last years ( 2011 )second practice paddle.

All ages, all levels of paddlers will enjoy an escorted practice paddle with me and other safety folks. This is a great opportunity for those who desire to experience Maui’s N. shore in a fun and safe manor. Here’s a video from one of last year’s practice paddles:  ( 2o11 ) 

So, grab your stand up paddle board, kayak, 4 man, 6 man, prone paddle board, canoe or anything you can paddle! This is your chance to get ready, test your paddle skills, meet some new friends and join the OluKai ohana. The paddle will take the fastest paddler approximately 30 minutes or less to complete and the average time will be about and hour. Take your time, soak in the sun and paddle with your friends. This is not a race, paddle at your capacity.

PRACTICE  3 MILE FUN PADDLE:

DATE: Saturday, April 28, 2012

WHERE: Start –  28 Hana Hwy:  Paia Bay Youth and Cultural Center   Finish: Kanaha Beach Park Lifeguard Tower

TIME:  Start time is 9:00am  ( please arrive by 8:00am to sign in and for course review and safety meeting )

We suggest paddlers carpool and prearrange transportation after the paddle so you can retrieve your car from the Paia Bay Youth and Center. You will need to provide your own board or gear to paddle.

Any questions, please contact Matthew Murasko, OluKai Premium Footwear Hawaii Ambassador  mmurasko@olukai.com

To register for the OluKai Ho’olaule’a Fun Paddle on May 12, 2012, click here. The cost is $20 and includes your entry and luau dinner.

More about the Fun Paddle May 12th, 2012: 

The ‘Ohana Fun Paddle, is a non-timed, non-competitive 3-mile fun paddle designed for all members of the community to get out in the ocean for a good cause. The shorter course is less strenuous, and a great way for paddlers of all skill levels to experience a portion of the legendary Maliko downwind run. No timing chips, no age divisions, just come out and paddle! Maui’s own fitness and training expert, Suzie Cooney, will lead paddlers on the 3-mile course.

Represent your ‘ohana in coordinated colors and outfits, or wear your best Hawaiian warrior costume. This is meant to be a fun event! The most festive participants will receive special prizes from OluKai.

A portion of proceeds from the ‘Ohana Fun Paddle go to our ‘Ohana Giveback Program benefitting Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.

Also for those who are interested in the 8 mile SUP race May 12th or the OC1 race May 13th click here.

Follow @SuzieTrainsMaui

Suzie Cooney, CPT  owner of Suzie Trains Maui

RACE REGISTRATION ONLINE NOW:
OLUKAI’S 4th ANNUAL HO’OLAULE’A RACE & CELEBRATION
Paddlers, Families and Enthusiasts Welcomed to Kanaha Beach Park, Maui
MAY 12 – 13, 2012

(APRIL 6, 2012 – ORANGE COUNTY, Calif.) — Race Registration is now open for the OluKai Ho’olaule’a, a celebration of the ocean and surrounding cultures. The event will be held at the Lae ‘Ula O Kai Canoe Club at Kanaha Beach Park, Maui, May 12-13, 2012. For the schedule of events, click here: http://www.olukai.com/Hoolaulea/schedule.

Elite watermen,waterwomen and paddling enthusiasts of all ages will have the opportunity to race the legendary Maliko downwind run on Maui’s North Shore, an eight-mile stretch from Maliko Gulch to Kanaha Beach Park.

A $15,000 prizepurse will be shared equally between the elite men’s and women’s divisions of the SUP and OC1 races, while recreational paddlers will compete in age groups for trophies and prizes. The SUP race will start at 12:00PM on Saturday, May 12. The OC1 race will start at 12:00PM on Sunday, May 13.

Space is limited, register online by May 4TH to receive a Premium Race Package including luau dinner, race jersey, and, a pair of OluKai sandals. Online registration closes May 10TH.

Not a serious paddler? Ocean enthusiasts of all skill levels are invited to register for the ‘Ohana Fun Paddle. This 3-mile, non-competitive, non-timed paddle starts at 9:00AM on Saturday, May 12, and runs downwind from Paia Youth and Cultural Center to Kanaha Beach Park. All human-powered ocean craft are allowed, a portion of the proceeds go to the OluKai ‘Ohana Giveback Program benefiting Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.

About OluKai
OluKai is a true premium ocean lifestyle brand with a distinctively different point of view and deep values. We are committed to building a unique and better class of products that blend ocean heritage with modern performance while leaving the smallest footprint possible on the planet.

In every facet of our business, we are committed to respecting the people and the environments we touch. Inspired by the strong tradition of giving an offering or tribute in Polynesian culture, we established the ‘Ohana Giveback Program to support the efforts of those who continue to give back to preserve local cultures and traditions.

We are committed to being an environmentally responsible company as well aspledging to actively support and work for a clean environment and a better quality of life. Visit us at http://www.olukai.com.

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Event Details Contact:
Matthew Murasko | Hawaiian Islands Ambassador | 808.214.4349 cell | mmurasko@olukai.com

Media Relations:
Bailey Cronin | Marketing Coordinator | 949.334.0575 | bcronin@olukai.com

Your health is your wealth, so join world-renowned professional stand up paddler and fitness expert, Suzie Cooney, and live the Maui SUP lifestyle. You will feel healthy the moment you arrive.

Maui, Hawaii (PRWEB) March 21, 2012 — Women’s Luxury SUP Adventure: The Suzie Cooney Stand Up Paddle Fitness Experience at Lumeria Maui

TweetMay 27th – June 2nd, 2012 Maui, Hawaii

Your health is your wealth, so join world-renowned professional stand up paddler and fitness expert, Suzie Cooney, and live the Maui SUP lifestyle. You will feel healthy the moment you arrive. Four women will paddle daily on warm waters, enjoy yoga, massages and fresh organic meals, explore and experience luxurious and tranquil accommodations for a week to remember.

“Suzie Cooney combines imagination, inspiration and perspiration. She’s a one-of-a-kind waterwoman; a brilliant and patient teacher. Oh, and she is also a complete badass, which is the highest compliment I can possibly give.“ —Susan Casey, bestselling author and editor in chief of
O, The Oprah Magazine.

We invite you to our exclusive luxury stand up paddling health and fitness experience on the worldwide SUP island destination Maui, Hawaii. Each guest will enjoy tropical warm waters, personalized SUP coaching and instruction, expert fitness training, organic meals prepared by Chef Ben Diamond, massage, yoga and premium products representing the SUP lifestyle, while staying on the beautiful North Shore at Maui’s new stunning and tranquil retreat center, Lumeria Maui.

Suzie Cooney is a globally recognized athlete and pioneer of SUP and as a professional fitness trainer, SUP clinic/event producer and instructor offers unique standup paddling fitness training techniques to better improve your standup paddling skills, body strength and water and ocean confidence. You will learn about water safety, board control, and fine-tune your stroke. Suzie will introduce you to beginner waves, a mini downwinder, and help you discover all the healthy benefits of SUP.

Maui is a worldwide SUP destination offering clear blue warm waters and tropical breezes. Everyone dreams of stand up paddling on Maui, for it is recognized as one of the birth places of the sport and presents the most amazing backdrops. Enjoy this special, healthy, one of a kind experience and glide across the ocean at some of the most renowned SUP setting locations.

Lumeria Maui is a stunning oasis of tranquility, operating a luxury educational retreat center, connecting people with the sacred ‘aina and the mystery of Maui. Located on 6 magnificently landscaped ocean view acres in the North Shore just above the historic plantation town of Paia. The 1909 historic buildings features 24 luxurious guest accommodations. Lumeria Maui host daily educational classes in organic horticulture, watersports and yoga with a farm- to-table dining experience. The world-class menu is sourced from Lumeria Maui’s own gardens and local organic farms.

http://www.prweb.com/releases/2012/3/prweb9311641.htm

For more information or to register click here.

Follow @SuzieTrainsMaui

photo by Simone Reddingius

People often ask me, Suzie who trains you? Well, I’m inspired by so many people but there is one person who I trust the most, and who has pushed me in harsh, knarly conditions but always with a watchful eye and great teaching skills, and that is Jeremy Riggs. Although I too help people navigate Maliko down winders, I put my trust and confidence in Jeremy to give me that extra competitive edge or strategy when approaching be swell racing techniques.  His website: http://paddlewithriggs.com/

Jeremy’s big swell and big wave knowledge is pretty incredible. He chases me down to the harbor and like any good coach; has me pushing and watching for every bump and glide. Wow. As a trainer, I love it. His patience and ability to read the swells while I’m riding is cool. He’ll be right on the tail of my board telling me there’s a big one coming, just paddle harder and don’t stop. Funny, I know that but it’s like having an extra turbo boost in my brain that goes right to my body.

Here’s a photo of yesterday’s coaching session. Maliko run to the harbor March 17, 2012. Winds gusting over 40 mph and nice, big Easterly swell running underneath us. His wife Jill joined as well which made it extra fun.

[[Show as slideshow]]

I highly recommend Jeremy to help you enjoy Maliko safely and with paddling confidence.  Approaching any new open ocean experience takes a great deal of courage and common sense. Jeremy will pre qualify you and get you down safely. Know before you go. Maliko needs to be paddled with respect and proper awareness. See my article called Down Wind Stand Up Paddling Maui’s Maliko Gulch:Safety First  Know Before You Go

To contact Jeremy go to his website:http://paddlewithriggs.com/

Aloha, Suzie Cooney of Suzie Trains Maui

http://www.suzietrainsmaui.com

http://www.standuppaddlingfitness.com

Follow @SuzieTrainsMaui

Suzie Cooney, Maui Hawaii

Lumeria Maui is pleased to announce the addition of two professional athletes to our watersports faculty. Legendary surfers Suzie Cooney and Buzzy Kerbox will be spearheading the Lumeria Maui watersports program, offering classes in surfing, stand-up paddleboarding, wind surfing and kite surfing. Visitors may sign up for classes to enhance their stay at Lumeria and on Maui.  Experience the “sport of kings”!  Please see our watersports page for more information about our watersports classes and activities!

Sign up for Suzie’s May 2012 Stand-Up Paddling Fitness Experience at Lumeria Maui! Limited space is available! More information can be found here.

Listen here to Suzie’s radio show about the experience.

  “Suzie Cooney combines imagination, inspiration and perspiration. She’s a one-of-a-kind waterwoman; a brilliant and patient teacher. Oh, and she is also a complete badass, which is the highest compliment I can possibly give.” —Susan Casey, bestselling author and editor in chief of O, The Oprah Magazine.

If you’d like to reserve your space, please contact us by submitting your information here. It it required each guest have some SUP experience and is comfortable in the ocean or large bodies of water. Once your registration is complete and approved, you will receive more detailed information.

SUP Experience Prerequisites and More Information : Click here.

To visit the website of Lumeria Maui go to: www.lumeriamaui.com