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Reduce Leg Fatigue, Improve Balance & Carving for SUP! Add the 24″ Gigante Disc to the Indo Board Original Package

Maui SUP Wave & Downwind Action

Waves are a force of nature like no other. Susan does a superb job to illustrate this and more. A great read!

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OluKai Ho'olaule'a Fun Paddle 2014 A Great Success

MAUI,  Paia HawaiiSaturday May 10, 2014

OluKai Ho’olaule’a 3 Mile Fun Paddle 2014 A Great Success 

The Ocean is Our “Fun” Potion

The 6th Annual OluKai Ho’olaule’a event this year was an amazing ocean event and celebration.  The island of Maui was alive over Mother’s Day weekend with over 300 stand up paddlers OC1 racers participating from around the globe. The food,  luau was ono delicious and the musical talent was amazing. The event was open to the public that also included Hawaiian games and canoe rides.  For a full recap of event and race results, click here.

Olukai Ho'olaulea 2014The Fun Paddle Division is becoming an event within the event; allowing for all ages and everyone and anything you can humanly paddle have their own time in the ocean without and pressure. Instead these participants were geared up to paddle just 3 miles from Paia Bay to Kanaha Beach State Park.  The start and pre event area was kindly hosted by the Paia Youth and Cultural Center where their kids have been training hard all year round for this special day.  ( SEE SPECIAL PHOTO ABLBUM BELOW )

The brightly colored yellow  OluKai flags were flying in the courtyard as we Olukai Ho'olaulea 2014were graced with blue skies and touch of small swell to make it extra exciting. The winds were very calm, not the normal venue for the famous North shore of Maui.  It was a welcomed site as young ones ( as young as 5 ) and on up prepared for their ocean journey.

A map of the course was displayed highlighting anchored buoys to begin and continue safely to the finish. As the paddlers arrived and unloaded their boards, the helpful OluKai crew greeted and checked everyone in.  Soon there was a sea of yellow jerseys about the courtyard and beach.

Olukai Ho'olaulea 2014Matthew Murasko, OluKai’s Hawaii Ambassador and event organizer, welcomed the crowd and presented the morning’s venue. To start the morning he introduced  Bermuda born reggae artist, Mishka who’s soothing, acoustic sounds and voice wowed the audience singing a great song called “Ocean is My Potion”. What a great way to get into the island and Aloha spirit!

Next up was me warming up the crowd with our traditional pre paddle workout. This isSuzie Cooney our way to help people relax, get their blood flowing. build their confidence and literally pump them up! As you can see from the photos that’s exactly what I did.  These participants were cheering themselves on loudly,Olukai Ho'olaulea  Fun Paddle 2014 helping me count out the reps and showing a great display of strength and might. My traditional “warrior” move opened their lungs and gave them a chance to fully express their water warrior power.

Then is was time to head to the beach. For some paddlers, this was their very first Maui N. shore adventure which can be quite intimidating for many. The boards and kayaks and a few canoes were lined up on the beach. The beautiful OluKai sailing canoe, the Kamakani Eleu was also going to take a few lucky people on the 3 mile course.

When the yellow helicopter appeared out of no where surprising everyone on the beach,  the excitement level rose to an all time high! It was so cool to see it pan the beach and see everyone waving their arms up at the photographers. The kids went wild as you can imagine and they must have felt like real racers.

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There were many qualified volunteers ready to help everyone and anyone off the beach and into the small shore break. The adrenaline was pumping, the safety jet skis poised to escort and sweep, and cameras rolling. The OluKai flagged was waived then the buzzer from the helicopter sounded loud, I mean really loud. And off the they went.  It was a sight to behold!  I felt like a proud peacock to see many of my clients who have trained for this event all year make their way with confidence and strength through the break and up to their feet!

IMG_1551Local Kihei resident, Bo Forster wrties:Looking down the beach at the sea of yellow Olukai shirts then out at the calm ocean gave me a huge rush of adrenaline and excitement to sprint into the water for my first 3-mile fun paddle. I felt confident in my training and physical endurance thanks to my trainer, Suzie Cooney. When the Olukai flag waved and everyone ran into the water, hopped on their boards and started paddling, I couldn’t wipe the smile off of my face! As someone who had never paddled the north shore, I felt supported throughout the event, which gave me the confidence to paddle hard and finish strong! I had an amazing experience at the fun paddle and I am looking forward to entering the Moliko run next year!” 

Typical course conditions are light to stronger trades usually about 10-20mph, however this morning was calm with a slight breeze which made for a slower but mellow paddle. The first paddler in was Amanda Emmes who lives in Haiku, but originally from NYC. She shared with me she was so excited and was using this paddle to test herself to prepare for the 8 mile paddle out of Maliko next year. ( Amanda is in photo above in Teal hat )

Amanda paddled so fast she actually beat the OluKai crew before they drove there!  You’re amazing Amanda. Amanda writes, “I had such a great time at the Olukai FUN Paddle! It was such a great experience.”

Most folks made it down in roughly 45 minutes some took awhile longer.  Everyone made it to the lifeguard tower and were super stoked. Good job everyone!  Who is ready for the next step, Maliko gulch race?

I encourage anyone who has the desire to participate and experience Maui’s infamous N. shore but are a little intimidated to do this course next year. The community-ship of all kinds of paddlers is so supportive and contagious. Once you get a taste of being in the water on Maui and with all of the activities that the Ho’olaule’a offers, start planning your trip for next year.  Stay tuned here for more details.

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It’s such an honor to be a part of this event each year and it’s a pleasure to meet so many fine people that come out and support, volunteer and participate.  Make your Maui dream come true and put this event high on your list.

Mahalo,

Suzie Cooney, CPT
Spokesperson for OluKai Fun Paddle Division
Owner of Suzie Trains Maui, LLC
Sponsored SUP Athlete

Downwind Stand Up Paddling Requires A Big Heart

Downwind Stand Up Paddling Requires A Big Heart

SuzieDwJav

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Aloha and welcome to the world of downwind stand up paddling. I know you are hooked on this insanely fun, adrenaline elevator element of SUP; if you are reading this article. I’ve written about this a little before some time ago, but thought I’d bring it back again in greater detail as we approach this downwind season.

In this post I’ll touch upon the importance of increasing your lung capacity to increase your endurance and paddling capacity specifically for downwind paddling.  I will also give you some cardio training tips, exercises and a special workout to help you structure your water time and gym time, so you can go the distance, get better results and have more fun.

Note: This will not be an intensely geeky, cardio technical wordy article as it could be,  (no offense to those who love that) because my message here is for you to be much more aware of your cardio capacity or lack of, relating to downwind stand up paddling skills. I do refer to heart rate monitor, AT, recovery but I didn’t want to scare you away.

Maximum Heart  = Maximum Glides = Maximum Fun!

 Like many of us who live on or frequent Maui, we know for a fact we are some of the most spoiled paddlers in the world.  We have on our N. shore a conveyer belt of downwind action, called Maliko.  Flat-water padding? What?  “We don’t do that” is what I often hear.  Those words, “flat-water” I’ll admit, I too am guilty of never wanting to enter flat-water paddle races because I’m sure I’d suck wind.  Honestly, I’d just rather surf it.

Besides Maui, paddlers are discovering other amazing places to downwind paddle like Lake Bohinj in Slovenia, or I know my Aussie friends love Snapper Rocks to Currumbin Alley and Broken Head to Ballina, or the Northern waters of Seattle, and on down to the Gorge in Hood River, Oregon.

Downwind stand up paddling has become it’s own unique element of the sport that offers fun and racing, allowing the adrenaline junkies like myself and those who love the surf; to have an “all in one” adventure. It simply doesn’t get any better.

Some surfing experience does help and will allow you to save your energy and cardio capacity for faster paddling. So if downwind paddling in high winds is your goal or dream and you want to be better at it, learn some footwork and go surfing.

The coolest thing about catching a bump or glide is that you just go. For example, once you catch a bump or glide which can require you to spend quick, intense bouts of cardio to paddle like hell to catch it, then you step back as your nose enters the trough and enjoy the scenery. But it doesn’t end there nor should your cardio effort.

However, when it comes to downwind paddling or racing, not all waters or racecourses or crossings are the same.  You’ll cardioheartfind that not always will the wind cooperate in your favor forcing you to paddle on one side or head on or in many directions; every other direction except at your back.  Or the tides can act as a mean backwash that makes you feel like your paddling in mud.  That’s when you quickly discover you may need some extra, extra heart, and I don’t mean courage.

First, I always tell my clients to train on land and to train on the water; to push to the point where you get uncomfortable and stay there for one more minute, then two, then five and so on.    Puking is not the goal, but not puking is.  Make sense?  Bottom line, the old training saying is true, “you gotta get comfortable being uncomfortable”.

If you’ve never heard of the term bonking, it’s a common term used in the endurance athlete world, which simply means hitting the wall. Your body and everything inside it is done, toast, depleted and it can even happen to the best. It’s not a pretty site.

So real quick, take note: The science or physiological meaning of “hitting the wall” is best described by Wikipedia is:

“In endurance sports such as cycling and running, hitting the wall or the bonk describes a condition caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by sudden fatigue and loss of energy. Milder instances can be remedied by brief rest and the ingestion of food or drinks containing carbohydrates. The condition can usually be avoided by ensuring that glycogen levels are high when the exercise begins, maintaining glucose levels during exercise by eating or drinking carbohydrate-rich substances, or by reducing exercise intensity.”

Let’s now refer to the exiting Maliko gulch, for example.  When you first attempt it and paddle out for your first run, “standing” for those who have little to no cardio training, that’s what get’s most right at the start.  For the most part your first ten minutes or more (no warm up); you’re paddling up wind and side wind against side current and wind swell just to get out so you can turn down.

Some of you may reach your anaerobic threshold or AT which is NOT how you want to start your downwind run!  (refer to definitions at the end of this article )

Granted you’re nervous, your adrenaline is turned on high and you may be tasting your breakfast, but this is the golden moment where your regular cardio training, increased heart and lung capacity will really help you and pay off.  My heart rate rises but I’m able to control it as this is a perfect moment to get my head clear and start paying attention to my breath and rhythm as I get ready for the action.

Down we go!

A great tip I got once from Michi Schweiger of Naish one day on a training paddle, is he told me to stroke hard and fast twice then step back two steps and surf. Again, paddle hard twice, step back glide, paddle hard repeat all the way.  He is very strong and has great footwork. He also has a fierce mind set with great lung capacity and is well trained. Sometimes I refer to it as the 2 and 2 or 2-3 and 2.

Suzie Cooney dropping in Maliko

I do this now, but sometimes it’s like 2-3 strokes as I’m looking for the next bump.  So let’s break down those first two strokes. They should be very powerful, digging, fast strokes. Anyone knows that paddling with Michi you better keep up because as he always says. “you can do betta” in his deep Austrian accent.

Right here is when you need a big lung capacity check.

 First note as your paddling, be mindful of your breath. Is your heart pounding out of your chest wall, do we call 911? Or is it a nice smooth, trained, nicely elevated rhythm? Can you maintain this for 5, 8 or 15 miles?

Continue reading Downwind Stand Up Paddling Requires A Big Heart

April 12 OluKai Practice and Training Paddle with Suzie Cooney and Archie Kalepa

April 12 OluKai “Practice” and Training Paddle with Suzie Cooney and Archie Kalpea

Maui, Hawaii: April 12th 2014
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OluKai, Archie Kalepa and Suzie Cooney host A Free
3 Mile Paia to Kanaha “Practice” Fun Paddle or
8 mile Maliko to Kanaha “Training” Paddle
in preparation for The 6th Annual OluKai Ho’olaule’a 

Registration after party at Adventure Sports Maui
in Kahului from 4pm to 6pm

It’s that time of year again to get your stand up paddle board and if you’ve ever dreamed of doing your first downwinder with a hundred other first timers or downwind beginners, come out and join us! Now you can experience Maui’s epic North shore with an experienced safety crew to guide you. Experience what it’s like and prepare for the May 10th real OluKai ?Ohana Fun paddle.

3 MILE “PRACTICE” FUN PADDLE WITH SUZIE COONEY
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DATE: Saturday, April 12, 2014
BEGIN PADDLE: 28 Hana Hwy at Paia Youth Cultural and Youth Center
END PADDLE: Kanaha Beach Park Lifeguard Tower
ARRIVE TIME: 8:00am (please arrive by 8:00am to sign in and for course review and safety meeting by Archie Kalepa)
PADDLE START TIME:  9:00am group start

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

8 MILE MALIKO “TRAINING” PADDLE WITH ARCHIE KALEPA:
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20100515_olukai_sup_0171-displayThree miles not enough of a challenge, maybe you are ready for the 8 mile Maliko to Kanaha Beach Park… who better to guide you than 31 year Maui County Lifeguard veteran, 2013 Duke Kahanamoku Waterman Hall of Fame Inductee and first person to Stand up Paddle the Molokai to Oahu paddleboard race, Archie Kalepa.

DATE: Saturday, April 12, 2014
BEGIN PADDLE: Maliko Bay, Maui-Hawaii
END PADDLE: Kanaha Beach Park Lifeguard Tower
ARRIVE TIME: 1:15 to 1:30pm at Maliko
PADDLE START TIME:  1:45pm Archie will lead group out of Maliko Bay

April 12 Registration party at Adventure Sports Maui in Kahului from
4pm to 6pm. Enjoy complimentary pupus and drink and a chance to Win OluKai!

Join OluKai and Adventure Sports Maui for a Ho’olaule’a pre registration sign up party. Talk story with fellow paddlers, check out the new OluKai product and the selection of SUP boards, paddles and water sports products offered at Adventure Sports Maui. Paddlers will have a chance to win a new Stand Up Paddle and two pair of OluKai. Drawing will be held at 6pm on April 12.

MOORE WATERTIME SUP SHUTTLE FOR EVENT: You may enjoy the luxury of being shuttled to each event so you don’t have to worry about two cars. Space is limited, so reserve now.  For 3 mile course, pick up time ( meaning ready to load and go); is 7:30am  at Lower Kanaha Beach Park. For 8 mile course, pick up time is 12:15pm, same location.  For reservations click here.

 

To register for the OluKai Ho’olaule’a Fun Paddle or 8 mile Maliko SUP or OC1-2 downwinder on May 10-11, 2014 click on the below link.

http://www.olukai.com/community/events/hoolaule/

See you there,

Suzie Cooney _MG_2350

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Register Now for the World Famous 6th Annual Olukai Ho'olaule'a SUP & OC1 Maui Hawaii

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Register Now for the 6th Annual Olukai Ho’olaule’a SUP & OC1 Maui, Hawaii
May 10-11th, 2014
Click here for all the details and to register.

This is THE downwind race of the year that celebrates the ocean that we live and play in and shares the Hawaiian culture with an amazing luau, Hawaiian games, canoe rides and entertainment. Some of the best athletes from around the world will converge to compete on 8 miles of open ocean known  Maliko; surfing and catching monster glides.  All levels are welcome and be sure to check out the Fun Paddle which offers a friendly and fun 3 mile paddle for anything you can paddle!
Highlights from 2012:

And here was last year’s event:

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Aloha and see you there!
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
Spokesperson for Olukai

Aloha and Happy New Year 2014 SUP Paddlers & Surfers

By Suzie Cooney
Life and you are trending!  New beginnings and looking down the line of life begin here.  Lean back, enjoy the ride into the New Year as great adventures await you. This is the happiest place for me to be as no wave or ride is ever the same. Release yourself from fear, don’t try, do and always treat others as you would want to be treated. Mahalo for your friendship and support! IMUA
Keep it simple and be real and do what you love the most. Everything else will work itself out. Trust me.
Stay tuned for more to come and see you on the water. Suzie Cooney Maui  Go Pro N shore 2013 Big surf
Suzie Cooney
I can’t wait to hear from you and learn what you’re up to in the New Year. Please leave your comments and thoughts as to what’s important to you!  You all rock!

Boss Man of SUPRACER.com In the Suzie Trains Maui Crib

Sometimes you just don’t know who’s coming to Maui until you get the call or text. This time it was the Boss Man himself, Chris Parker of SUPracer.com. With a little fire and fear in hisSUPracer.com-160x160[1] eyes,  he had no idea what to expect especially when I introduced  him to the “Ring of Fire” , the Indo Board Gigante Flo Cushion along with the TRX Rip trainer; with a workout all designed to make him even a better stand up paddler.

The trepidation is common but easily put to ease when someone steps into my SUP stoked out studio. You see Chris is often on the other side the interview and this time we laid down two sessions to make him shake and quiver but all in all it was good times and heaps of fun!

Here’s a quick shot of Chris getting his game on as he learns to load his body to down through his hips for more leg power on the Indo Board Pro Kicktail Board atop the Gigante Flo Cushion with a 15lb kettle bell.  Right away he got it as our goal was to slow the shaking down and get real focused. This was one of the many things he loved.

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I’ll let  him tell you the rest here, in his article on SUPRacer.com: http://www.supracer.com/suzie-trains-maui/

To get your SUP legs going and to learn all the stuff Chris learned in our two sessions, I offer SKYPE training via the internet in any time zone.  This is a blast and very effective if you can’t hop on a plane to Maui. In the mean time if you really want to improve your stand up paddling performance, get the gear that I train with, the IndoBoard Gigante Flo Cushion, and my favorite combined with the Pro Kicktail board. Then let’s train together virtually. I also have awesome videos you can watch on my website here at http://www.standuppaddlingfitness.com/sup-videos/sup-fitness-tips/#.UjekgBa6Xww

Alright Chris, thanks again for coming to Maui and it was fun paddling Maliko with you!

Aloha,

Suzie Cooney, CPT

Owner of Suzie Trains Maui

You can contact Suzie through this website for professional SUP instruction, coaching and training.

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The Ultimate Winter Maui Stand Up Paddle Luxury Adventure

Sorry gentleman, this one’s for the ladies!Flower

Suzie Cooney ALL RIGHTS RESERVED 2013 Everyone knows that Maui is THE place to escape in the middle of winter for stand up paddling, especially when the whales are everywhere, the winds are calm and the water an inviting warm temperature, and the beaches begging to be explored.

 

Along with the True Collection Team, we present the Ultimate Experience for those select few who seek a life changing experience; one that will increase their strength, stand up paddling skills, offer female camaraderie and a luxury venue sure to be a hallmark memory.

 Suzie Cooney Maui SUP Event

Plan and book now, for your special start to the New Year as space is limited. For more information and to book your reservation, click here: http://www.ultimateexperience.com/experiences/162-women-s-stand-up-paddle-and-fitness-experience-on-maui    or contact Amie@UltimateExperience.com

  ” Come along, I’d love to meet you and paddle with you around Maui’s fabulous waters and beaches. It will be amazing! ”  

     Suzie Cooney

Supporting brands and sponsors: Naish, Kaenon Polarized Eyewear, BLUESMITHS, RAW Elements USA, Indo Board Balance Trainer, OluKai Premium Footwear, Suzie Trains Maui

Click here for Press Release.

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SUP Radio Show Catching Up with Suzie Cooney on Maui

Screen Shot 2013-07-11 at 8.39.13 AMJuly 9, 2013 Hey there!  This is Leslie Kolovich and joining me today is Suzie Cooney in Maui!  It’s been awhile since we last spoke so we had a lot of catching up to do!  She is one busy Maui girl!  She talks about just finishing the OluKai downwinder last week which wasn’t so much of a downwinder, Maui paddlers are not use to flatwater paddling!  She describes this run as the hardest race she has ever done!
http://www.supradioshow.com/2013/07/catching-suzie-cooney-maui-sup-radio/

Click and Listen Here!

Click and Listen Here!

Suzie Cooney Suzie talks about her work with  Downwind and SUP Coaching/Training which she is reaching many people via SKYPE from around the world.  People arrive from all over the world to train on Maui with her from studio to ocean, some lucky and strong enough get to do Maliko.

She also is doing a one of a kind event just for women in January.  The Ultimate Experience offering personalized fitness training, ocean confidence and paddling skills at the beautiful Maui Lumeria Resort.  She says this is an over the top event.  For more information visit Suzie’s website suzietrainsmaui.com

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A Special Women's Stand Up Paddling Event on Maui in 2014 Press Release

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Presented by True Collection & Ultimate Experience

For Immediate Release:

Media Contact: Amie Engerbretson

Tel. 530-448-1687

Amie@UltimateExperience.com

A Special Women’s Stand Up Paddle and Fitness Experience on Maui hosted by world-renown professional SUP athlete Suzie Cooney

(Saratoga, California) – Professional Stand Up Paddle Athlete and Trainer Suzie Cooney, along with Ultimate Experience, is proud to announce a special, women-specific experience in Maui, Hawaii, in January 2014. Beat the cold and getaway to the breath-taking Lumeria Resort for an unforgettable SUP and Fitness retreat. Cooney, a globally recognized athlete, SUP pioneer, professional fitness trainer, has put together an incredible and exclusive five-night stay at Lumeria for six women. This experience benefits Bring Change 2 Mind, a non-profit dedicated to eradicating the stigma and discrimination that surrounds mental illness, a cause Suzie is passionate about.

Located near the historic town of Pa’ia, Lumeria is one of the islands’ premiere and intimate locations, highlighted by barefoot elegance and sparkled with tropical gardens, saline pool and Jacuzzi, exquisite guest rooms and first-class yoga studios. With Suzie as your guide, tour one of the birthplaces of Stand Up Paddle as Maui reveals itself to truly be the gem of all island getaways. Fine-tune your stroke, learn water safety, board control and discover myriad health benefits of SUP on the crystal clear, blue, warm waters of Maui.

Through finely tuned training sessions with Suzie, you’ll build strength, improve balance, and get your mind in line with the ocean breeze. Between the adventures, enjoy fresh, organic farm-to-table meals artfully crafted and prepared by Lumeria’s award-winning staff, rounding out your healthy, restorative retreat.

 Suzie Cooney Maui SUP Event

Continue reading A Special Women’s Stand Up Paddling Event on Maui in 2014 Press Release

Meet Sasha Maui's New Stand Up Paddling Strong & Beautiful Talent

Sasha KinlochSuzieTrainsMaui Logo 2

It’s my sincere pleasure to introduce you to one of my new clients and new inspirations to Maui’s stand up paddle scene, Sasha Kinloch. Like many who enter the sport they discover that it’s amazing way to achieve a superior level of fitness, it’s a great cross training tool, or like Sasha they learn that this could be their newest healthy obsession!

I believe all of my clients are unique and often teach me more than I offer them.  Sasha is an interesting blend of high energy, intense focus and has a way of visualizing exactly what her goals are. For a trainer, that makes my job easy!

Her base of fitness is already on the higher side which can only help her achieve her goals faster and with greater success. She wants to compete in all of Maui’s races, which are mostly downwinders. Her first race was the recent OluKai Ho’olaule’a.  I didn’t get to meet her until the event, and learned that that day was her first time down Maliko!  What a day that was for everyone. And here we are.

When I meet a person like Sasha and I see that fire in her eyes, I feel the need to pull the reigns in ever so gently to be sure she will enjoy every step of the way and not rush the “process” of putting her time in on the water. Nothing can compare to pure paddling time, getting worked and tumbled now and then, as the time spent on the water is the real training ground.  People often ask me how many miles they need to run or cycle to equal number of miles on the water for distance or catching bumps or glides, and I simply say,  “just time on the water.”  There really is no way to measure that.

I asked Sasha a few questions as to why she’s taken with the sport of SUP and I hope it will inspire you to set new goals or maybe enter your first local race.

What is the best health benefit you fill stand up paddling gives you?   Sasha writes, “SUP provides a whole body workout combined with the intimate connection to the ocean that feeds my soul. I appreciate the way SUP has developed endurance in my arms, while at the same time engaging my core and legs. As a collegiate athlete I Continue reading Meet Sasha Maui’s New Stand Up Paddling Strong & Beautiful Talent