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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!

Cool Jewelry by beachgirlmaui


New Video: Maui's Famous Downwind SUP Run Maliko With Suzie Cooney

Aloha from Maui! Please like and subscribe to my YouTube channel and share this video!

Ever wondered what it was like to paddle Maui’s famous Maliko 10 mile downwind paddle on the open ocean? Now you can experience this with me. TURN UP THE VOLUME!

Maui is famous for it’s downwind stand up paddle run out of Maliko gulch ending 10 miles along the N shore to the harbor in Kahului. It’s truly the happiest place on earth for me ( besides behind of the wheel of a 911 or on a dirt bike ).

I’m riding the Naish Javelin LE 14footer by 26 inches wide which offers a full ocean, wild surfing ride and lots of glides! This day it was blowing steady 25-35 but it’s hard to tell. ( Thanks Bill for sacrificing your session for me, beer and wine )

I shot this along with my buddy Bill Hoffman who was wearing my #GoPro Chesty harness on his back. We also had my paddle and board rigged, then he also held the GoPole Bobber for a few scenes.

Hope you enjoyed.

Sponsors: Naish International, BLUESMITHS, Kaenon Polarized Eyewear, Indo Board Balance Trainer, Pocketfuel Naturals and RAW Elements Sunscreen.

Mahalo and see you on the water!

Suzie Cooney, CPT
Suzie Trains Maui, LLC
SUP Naish Athlete

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Downwind Stand Up Paddling Requires A Big Heart

Downwind Stand Up Paddling Requires A Big Heart



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

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!

VIDEO Stand Up Paddle Training Tip: How to Bring More Power to the Blade

This exercise for stand up paddling is designed to increase your total purchase power from your entire shoulder complex directly to the blade of your paddle. It also engages and strengthens your entire core! RESULT: Maximum stroke power!

This exercise is GREAT for surfers too and is for all levels of paddlers.
Suzie Cooney, CPT
Suzie Trains Maui, LLC
SUP Naish Athlete

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For more videos and SUP training tips, go to http://www.standuppaddlingfitness.com/sup-videos/sup-fitness-tips/#.UqUUPxa6Xww



SuzieTrainsMaui E Newsletter: http://visitor.r20.constantcontact.com/d.jsp?llr=qoggiadab&p=oi&m=1102741445072

Boards by Naish check out http://www.naishsurfing.com

FREE Shipping on Indo Board Balance Gear Up Your SUP Performance

Everyone knows how much I practice and train myself and all my clients to increase their SUP performance on the Indo Board Balance Training Gear.  All levels of paddlers can enhance their training. You can’t miss this opportunity to give this gift to yourself!  When you train the brain to fire and execute the same muscles you use when you’re going deep, or doing downwinders, buoy racing, channel crossings, distance or just going out to have fun; by training with this Indo Board gear your paddling skills will skyrocket.    See my recent articles / videos at the bottom of this post!  CLICK HERE TO BUY NOW
Free shipping thru Jan 1, 2014

GOPR0114_00006My best combo suggestion: Indo Board Gigante Flo Cushion plus either the Pro Kicktail or for less advanced or beginners, I suggest  the Rocker board.

I welcome your emails through this website if you have any questions!

SUP Training Articleshttp://www.standuppaddlingfitness.com/category/sup-fitness/#.Upprfxa6Xww

Recent  Indo Board Training Videos: http://www.standuppaddlingfitness.com/sup-videos/sup-fitness-tips/#.UpppTxa6Xww


Free shipping thru Jan 1, 2014

Before You Step On The Water Hop Aboard The Indo Board Balance Trainer Gear

Before You Step On The Water Hop Aboard The Indo Board Balance Trainer Gear


For years I’ve been training myself and people from around the world to up their SUP performance. I could not do it without the Indo Board Gigante Flo Cushion combined with the Indo Board Pro Kicktail.  This is a winning combination if you’re into surfing, stand up paddle surfing and downwinders, or if you simply like to cruise around. Go deeper, paddle the distance, cut that buoy turn, and carve harder with new-found strength.

I’ve produced lots of videos and articles, ( see links below )  using this gear and it still rings true that the better your brain is trained with proprioception work and functional training such as this type of training, the better you’ll perform out there on the water. Time and time again my clients and I notice a HUGE difference when you’ve put a bit of time into your land training. Right away you will feel the transfer to all the muscles you need to manage small surf, big surf or if you’re looking simply to improve your balance.

Most people rely on their large muscles, such as the hip, the knee and the ankle, to literally push them through a bottom turn or to catch a glide on a downwinder. However, if you can call up all of the tiny finer muscles to fire first then signal the larger muscles to jump in, your performance could increase ten-fold. Additionally, everyone talks, core core core.. it’s true.  The core is everything excluding your extremities so train it, as it’s one of the many benefits that you’ll gain when using this gear.

I literrally could not continue my career as a coach and trainer and professional paddler without the Indo Board Balance Training Gear. I’d have to retire as a checkerboard champion or something like that.

No but seriously, I’m very sincere when I write this. You’ll have a blast and you’ll really improve at the sport you love.

Check out all my videos and learn how I train the pros. Get your gear right here or look for the links in the sidebars of this post.  If you have questions, please feel free to contact me through my website. I’m happy to help.  I’d love to learn how you’re SUP and surf game has improved!  Please leave a comment.

Here’s are links to some of the videos and articles that show you how to train: http://www.standuppaddlingfitness.com/sup-videos/sup-fitness-tips/#.UnrbbRa6Xww and also http://www.standuppaddlingfitness.com/category/indo-board-sup-training/


Suzie Cooney, CPT

Owner of Suzie Trains Maui, LLC

Get all the latest news, gear, videos and more by signing up for my private, secure e newsletter:

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Video Training Tip: How to Increase Your SUP Power Strokes and Balance

This quick stand up paddling performance tip that shows you how to increase your stroke paddling power from deep within your core and obliques, while at the same time allows you to challenge your balance and build leg strength and reaction time.

This video will help all levels of paddlers improve their upper body strength and endurance too.

The equipment needed for this workout is the Indo Board Gigante Flo Cushion along with, pictured here; the Indo Board Pro Kicktail Board. You can purchase through this website or directly here:  http://www.shareasale.com/r.cfm?B=452431&U=774529&M=45631&urllink=

HeIndo Board Pro Kicktailre’s a pIndo Board Gigante Flo Cushionhoto of the Indo Board Gigante Flo Cushion combined with the Pro Kicktail Board. I like this combination as the width of the Kicktail and the length offers the extreme in balance challenges.

The SUP Boards ridden in the opening of this video are made by Naish: Check out the boards here:  http://www.naishsurfing.com
Boards: Naish 9’0″ Hokua & Naish Carbon GX Glide 14ft
Paddles: Naish full carbon Kaholo 8.5 adjustable, and the new 2014 Race LE carbon, offering the lightest, stiffest and most powerful performance oriented race paddle.

See you on the water! Aloha, Suzie

Connect with Suzie Cooney here: Suzie Trains Maui Website: http://www.suzietrainsmaui.com

Also Stand Up Paddling Fitness http://www.standuppaddlingfitness.com

Like our FaceBook Page: https://www.facebook.com/suzietrainsmaui

Suzie Cooney is available for SUP training and instruction on Maui, but be sure to book at least 1 month in advance or via SKYPE. You can contact her through this website.

Don’t miss any of the action or more videos like this:

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Kody Kerbox is 2013 Naish Gorge Stand Up Paddle Challenge Champion

Kody Kerbox wins Naish Gorge Challenge 2013 photo by Richard Hallman. Check out his website http://www.freelanceimaging.com

There is a saying, it’s not the challenge you face, but how you face the challenge. And that’s what Kody Kerbox did this past Saturday August 17th, at the 2013 Naish Columbia Gorge Paddle Challenge, in Hood River, Oregon, where he finished 1st in the elite men’s 8 mile downwind stand up paddle race.  Victory found him the following day as he blew up the challenging course race as he placed 2nd in the ( his words ) most “brutal” upwind course. His time was so good in the first race it placed him first overall for the entire event! Champagne was flowing. Elite results




photos courtesy of Gorge US Photo: http://www.gorge-usphoto.com

Yes, I am beaming and very proud as one of his circle of mentors who has seen him grow stronger and wiser with each year, each race, each huge wave or whatever comes his way.  He is on fire!

Kody Kerbox is just coming off a strong, finishing second in the prestigious Molokai to Oahu, where he paddled for his first solo crossing, July 28th, 2013 and finished 32 miles in 5:26:21 and 9th overall.  This year’s crossing was considered the most challenging in ten years with heavy head winds to the finish and a ridiculous backwashing current some are still cursing.

An example of how Kody used his brain power over this daunting, treacherous stretch of water, he told me, “I just kept my head down and didn’t look for the island, I waited until the island came to me.”

Continue reading Kody Kerbox is 2013 Naish Gorge Stand Up Paddle Challenge Champion

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

True Collection.jpg




Presented by True Collection & Ultimate Experience

For Immediate Release:

Media Contact: Amie Engerbretson

Tel. 530-448-1687


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