March 26th, 2011 MAUI! STAND UP for Health & Fitness with Suzie Cooneyof Suzie Trains Maui. F R E E! Guys and gals, train on the beach with me, then we hit the water for some SUP water training, strength training, relay fun, and fine tune your paddling techniques.CLINIC IS NOW FULL.We are still taking info should a cancellation arise.
All levels of fitness and paddling welcome! Meet new paddling friends.
Learn to paddle efficiently, gain better control of your board and glide more smoothly. Enjoy the healthy benefits SUP has to offer and learn from a professional. Learn a few training tips to help build better body and paddling endurance. Check out this SUP exercise tip written exclusively for Naish International: http://www.naishsurfing.com/sup-fitness/
Space is limited! To reserve your space and inquire: suzie@suzietrainsmaui.com or call 808-283-2121. You must provide your own board or you can rent from the Maui Naish Pro Center 808-871-1500. This class is for beginners and intermediate paddlers and is 1.5 hours.
A Four Star Stand Up Paddling Adventure at the Zancudo Lodge in Costa Rica
by Suzie Cooney January 2011
Exploring by SUP in Costa Rica
One of many gorgeous sunsets!
I’m fortunate to live in a paradise called Maui, however after recently returning from a new found paradise in Southern Costa Rica, I can now appreciate my new discovery of one of the most beautiful, friendly, places on earth. Warm water, waves and beautiful accommodations is what I discovered. (see all photos below in slideshows)
I was kindly invited by Gregg Mufson, the owner of the Zancudo Lodge; to experience what I can easily say was a first class, four star adventure. Our mission was to scout out the waters, meet the gracious staff and survey the grounds for my SUP stand up paddling clinic he is hosting this April 2011.
On New Year’s day, my arrival to the city of San Jose, Costa Rica I encountered a very smooth transfer from the helpful driver at the airport to the exquisite Intercontinental Hotel with a comfortable suite. The next morning, after a delicious breakfast buffet, the same driver appeared on time in the lobby ready to take me to local airport where again they welcomed me by first name. Off I went on the modern SANSA plane to Golfito where I would then be greeted by another driver to the boat, which would take me on an exciting ride to the lodge.
plane ride to town of Golfito
The short plane ride down to the lodge was amazing. Below you could see the gorgeous Dulce coast and the dense jungles with many farms that were scattered throughout.
The plane touched down easily on a small strip and the airport itself had so much character and flavor with, once again my driver looking for me before I could grab my bags! The colorful town of Golfito reminded me of mine, Paia in Maui. Although we only have one stop light, they have none. The population is roughly 450 people with quaint shops and restaurants and smiles everywhere. My driver spoke very good English so that was helpful to me, since my espanol could have used some practice.
Like clockwork, as I was comfortably waiting at the marina, along came one of the 15 boats from the Zancudo Lodge. The captain welcomed me, grabbed my bags and off we went down the waterways to the lodge. The air was warm and the jungles we passed very thick and I wondered what or who lived in them. On occasion I’d see a gorgeous private bungalow too.
Gregg himself was at the dock and helped me to land. All of his boats were lined up to serve and accommodate us for our private SUP adventures. I was very impressed! My bags were taken for me and I was escorted to the main hall and delighted with a fabulous lunch. The staff made me feel right at home.
My 600 square foot private bungalow was fabulous. I opened the door and thought I had entered the Four Seasons or a modern W hotel. Gregg’s wife, Goldine Wang has impeccable taste and appointed the room just perfectly. This stand alone suite I was in, also called the Junior Suite was gorgeous. It had rare purpleheart hard wood floors, open ceilings with bright light, air conditioning, a very comfortable king size bed, complementary WIFI, flat screen TV, safe deposit box, beautiful bamboo linens and of course a cozy robe and personal slippers. It also had a private sitting terrace. (more photos below)
In the main part of the lodge, the other 12 rooms were appointed in a similar fashion, 350 square feet but had two plush full beds and are just steps away from the main dining hall and bar, adjacent to the inviting pool with teak, comfortable, padded chase lounges.
One can also reserve the impressive Master Suite which is beach front, 1200 square feet, inlcudes a home theatre, separate bedroom and large living space with an outdoor terrace, perfect to enjoy the sunsets.
Although I had a bit of jet lag, Gregg was very eager to get us on the water and paddling! I needed the rest of the day to adjust and enjoyed walking on the beach right in front of the lodge that seemed to extend for miles. The water is warm and it’s great for shell hunting.
The weekend I arrived, New Years, is a busy holiday for the local Ticos. The beach was lively and full of warm and friendly waves and smiles.
One can walk for miles in front of the lodge
Gregg said that tomorrow, it would be dead and very quiet. He was right. The beaches were empty and it was great to stroll as the only one on the beach.
My dinner the first night was outstanding. As a treat, Gregg had a visiting chef named Stephan who prepared us a special shrimp appetizer skewered on sugar cane with a light, tasty lime drizzle. Wow! To follow, a lovely plate of fresh vegetables harvested from the property, fresh dorado caught that day and a side salad.
Finally, the next day our first SUP exploration out in the Bay. Gregg is a stickler for being on time and ready to go, and I appreciate that. Boards, paddles and cooler were loaded already on the boat and at 7am we left the harbor! On the boat, an impressive, powerful 32 footer, Wilson, the first mate and captain Tito were so friendly and really knew these waters. The ride was exiting and sure enough, as planned a nice mellow swell just south of the lodge. We have a code not to share the name of breaks for fear it will be over populated. Trust me, it was awesome. You’ll just have to go and ride it for yourself.
We anchored the boat and paddled to the break that was peeling left all day long. Consistent, nice A shaped, and wow, talk about long rides!?!? Crazy! With only 4 of us on the break, you could easily get in 20+ rides or more if you could handle it. Gregg and Sean were showing me the way pointing out the best sweet spot and where the sand bar began.
Sean
Sloan charging!
These are very helpful tips when arriving to a new spot. Second time SUP rookie, Sloan, a fisherman from New York was handling his board really well. Gregg was just a paddling machine and we had a hard time pulling him off the waves when it was time to go.
Although it was only 9 AM, it felt like 1 or 3pm, for we are much closer to the equator. I was sure to lather up some heavy duty sunscreen. If you needed, you could paddle back to the boat, grab a drink and head back out. What service!
Still recovering from a bit of jet lag, I rode all the waves I need to be absolutely convinced that I did not want to leave this place and explore more waves and other water adventures. Di and Yvonne were also charging. At times when I looked over at them, I thought to myself, “wow here comes a decent set and there they were, still paddling and smiling big.” They were stoked!
Back to the lodge, cooling down after an excellent session with new friends, lunch was already being prepared. The menu is fabulous for breakfast, lunch and dinner. I have to say, although as a trainer, their French fries and special BLT sandwiches were delicious. Topped off with a nice cool drink, I was ready for a siesta in one of the hammocks that are perfectly strung under to gorgeous palms with views to die for.
Time seems to stand still there and although this was a semi-working trip I felt pretty relaxed. Often, before dinner, some would grab a volleyball game. Just before dinner is served is when the paddlers and the other guests tend to gather in the main lodge hall. We were treated fresh lime ceviche and I have to admit a nice cold Imperial or my favorite, Corona beer went well!
All the people I met staying at the lodge were friendly and eager to be social. I met nice folks from all over escaping the cold East coast storms. I, of course encouraged everyone to try stand up paddling. Some raised an eyebrow very curious and others actually signed up with the instructor the next day.
When the rest of my crew, Yvonne and Di of Laster Heathman Media, arrived we planned a fitness afternoon with Gregg and the other guest for and INDO Board demo day. Luckily Marvin Ortiz, professional photographer was on hand to capture some of the laughter and everyone hanging ten on this new training gear that all the trainers will use for the SUP clinics scheduled in April. Yvonee, Di, Gregg, Sloan and Elie were rock stars!
I think one of the most memorable days was paddling to the wild animal sanctuary and along the way I, DI and Yvonne I think were spotted first by these darling red Spider monkeys, curiously swinging from tree top to tree top. I thought to myself, “WOW” this alone was worth the 16 hour plane ride. The waters along the jungle were a beautiful turquoise blue and green. I could see lots of sea life below, including star fish and other brightly colored fish.
We left the boards with the captain, and hopped off the boat and soon began a guided tour through the jungle. Marvin was our chaperone. We were told not to wear watches, earrings or especially sunglasses, for the monkeys are quick and will steal them off you in a moment and head up a tree. Most glasses we were told do not survive.
This particular wild nature preserve also rescues injured birds and other creatures of the jungle. We learned a great deal about toucans and other exotic animals. The tour itself lasts about 2 hours, but we had to rush back to the lodge for a live radio show broadcast to SUP radio to tell the world about this magical place to stand up paddle.
We had had a full day. Nearing the end our fun filled week, tonight before dinner, Gregg offered to be my partner and teach me the game of bocce ball. He is quite the competitor and has a unique style all his own. Di as well, you could tell she was a very experienced player and a little competitive too!
This professional grade bocce ball court is very special. Gregg spared no expense when he personally had over 1500 pounds of crushed oyster shells imported all the way from Bellingham, Washington. He’s pretty serious and so were some of his other guests. I had a blast and learn quickly about back spin and bumping other balls. This was a great way to catch the most gorgeous sunsets of the day and work up an appetite before dinner. The warm tropical breezes were always present, and now and then a quick squall of rain would sneak through.
Suzie, Yvonne & Di
I miss my compadres, Di and Yvonne I was very sad to pack my bags and leave this special place. I thought Maui was the best for stand up paddling, well I’ve been proven wrong. What the Zancudo Lodge is offering to all levels of stand up paddlers, is an exceptional property and warm waters for everyone. Gregg’s qualified staff can help. He can arrange private rides to best breaks, or you can simply carry your board right from the lodge to the ocean. You are literally steps away. Should the wind pick up in the afternoon, the boat can take you out to see as far as you like for what are called down winders. I recommend this for the experienced ocean folks and experienced paddlers. I’m sure Gregg will want to join you!
Gregg and Goldine, thank you for an experience of a life time and I will be back in April. Your hospitality and ability to make everyone feel so welcome is evident as to why you are such a success. I am telling everyone I know to not only come this spring for the SUP clinics, but really make an effort to see what this lodge has to offer. Simply magnifico!
Women of all ages and all SUP levels, come join me here at the Zancudo Lodge and let’s have some fun paddling and getting in great shape. We will have other adventurous activities planned as well. Book your reservation now. Space is limited! Click here for more details.
by Suzie Cooney, CPT of Suzie Trains Maui / Athleta for ATHLETA
Aloha Athleta Chi readers returning and new. If you’ve followed me this year, you’ve noticed that yes, I am a huge fan and contributor to the sport of stand up paddling (SUP). My mission is to share what the sport can do for your mind and body. (See Stand Up and Sweep Your Way To Better Health.)
Approaching the New Year, I know some of you are looking forward to learning new things and making new goals for yourself. A a fitness expert, I have goals of my own to achieve; great challenges big and small. Having had the opportunity to represent Athleta has allowed me to touch wonderful and amazing people, like you. Some of you have contacted me from around the world to share with me how I encouraged you, inspired you and how the community of Athleta has made a difference in your life!
Well, you have inspired me too. Getting to know you and your desires has made me a better person, a better fitness professional and has allowed me to expand my teachings and experiences on and off the water. Thank YOU!
To get you revved up to include SUP in your life next year, check out my short new rock’n video filmed here on the N. Shore of Maui. From the waves to the 10 mile long distance course, turn up the volume and get pumped to paddle!
If you are considering learning the sport of SUP, or for those of you who are getting into racing this year, I have a few special health tips to help you become a better paddler and make SUP a part of your fitness program next year and the years to come:
SAFETY FIRST: Learn all you can about water safety, weather conditions in your area, and if you’re taking lessons, be sure to learn from someone well qualified.
CORE STRENGTH: Power and strength is initiated from the core. Your core, which is everything excluding your extremities (hips, obliques, low back muscles, pelvic muscles, internal and external abdominal muscles), is getting a tremendous workout, as is all of the supporting, stabilizing muscles of your hips, knees and ankles. If your core is weak, you may fatigue more quickly or increase your risk of injury. One of my favorite core exercises is the simple Ball Bridge. See my Athleta article A Total Body Workout For Everyone with photos and instruction for the Ball Bridge.
UPPER BODY ENDURANCE: Your shoulders, upper and low back all work in unison with your core and your lower body to perform solid, smooth strokes. Whether you’re racing downwind or rounding a buoy or simply cruising on your local lake or bay, upper body endurance will get you through.
Make sure to incorporate extra core training and include a larger mixture of upper body endurance and resistance exercises. For example, I’ll take an 8 pound medicine ball, stand on a balance platform (such as the BOSU) with knees slightly bent, and mimic the paddling stroke you would use on your board. (Or see below.) Change up the weights — do one set with a 4 pound, 8 pound, then 10 pound medicine ball — about 15-20 alternating movements or strokes with each weight.
BALANCE TRAINING: Stand up paddling does demand upper and lower body strength as well as good balance and quick reactions. See my Athleta article The New Wave of Balance Training for a great balance workout. I recommend simple equipment, like a stability ball, resistance tubing and light weights, and an unstable training platform like my favorite piece of gear, the Gigante Disc made by INDO Board.
This disc inflates up to 12 inches for fast, four-way action. Or you can deflate it to slow it down. You can also use two discs with less air under a larger board. You may want to remove your fin(s) so you don’t damage the fin box.
Carefully mount up, look ahead and pretend you’re paddling. Use your toes, your ankles, knees, legs and hips to control the board. Shift your weight side to side and see how your body responds. Always look ahead.
To add even more fun and get a great upper arm and lower leg workout, add a 12 pound weighted body bar and practice your strokes. If you don’t have a weighted body bar, an 8-10 pound medicine ball works great too!
LEG TRAINING: If you’re starting to enter small to big waves leg training is very key. See my article Power Conditioning For Surfing, SUP and the Effects of Gravity. Lots of leg lunges and light to heavy plyometrics, depending upon your level of fitness, are the magic ingredient to charging small or big waves. SET REALISTIC, MEASURABLE GOALS: I suggest that you don’t make your New Year’s fitness goals too daunting. Start out simple and build from there. Make sure they are measurable. For example, try keeping a running or SUP journal. I’m keeping a SUP journal to see how many days a week/month I can get on the water for my off –season race training. This includes waves too!
STAY BALANCED: Extra sleep and a healthy diet are also on the top of my list this year. I need lots of energy, so that is how I approach food. I eat 90% for training and living, and 10% pleasure! I’m very strict about limiting sugar, alcohol and cannot get enough vegetables. Having a balance in my life this next year will help me be a better stand up paddler and allow me to do more for my training clients.
Ladies, if you’d like to come on a SUP adventure, now’s your chance to join me on a five-star SUP adventure April 10th -17th, 2011 in Costa Rica. Train with me daily and SUP while we enjoy the beautiful accommodations at the Zancudo Lodge. I welcome all levels of SUP and levels of fitness. We’ll train on the beach, then stand up and paddle together! Come have some fun, learn to SUP or improve your current skills, and have the time of your life! Space is limited, sobook now! Click here for more information »
My message and mantra is simple: “Live it, ride it and don’t close your eyes. Believe in yourself to go a little faster, harder and smile big!” Make SUP a part of your fitness goals in the New Year. It will change your life — this I promise!
Turn up the volume and check out this action packed video produced by Suzie Cooney of Suzie Trains Maui and InVision Maui Productions. Filmed here on Maui’s N. Shore, wave action at Kanaha and a few scenes from a big swell day where the easterly swell tapped in at 8-9 feet and the winds were blowing from 40-50 mph!
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Come Join Me for a Four Star SUP Adventure in beautiful Costa Rica
Mark your calendar! April 10th -17th, 2011 Costa Rica. Join me on a 4 star SUP adventure. Train with me daily and SUP while we enjoy the beautiful accommodations at the Zancudo Lodge. See photos below. Space is limited space. Book now!
Suzie has taught hundreds of women how to stand up paddle ( and men too), but more importantly she has the contageous ability to make everyone at all levels feel comfortable no matter what level of fitness or skill level.
As a professional Team Rider for Naish International, her knowledge of the water and her own experience in the waves and as a SUP racer is easily translated to her students.
She is a world renown fitness expert for over 11 years and blends her training to compliment the sport of stand up paddling. You will learn all of her tricks of the trade on and off the water and have a blast doing it.
All levels of fitness and stand up paddling are welcome!
The Zancudo Lodge is surrounded by the beauty of Costa Rican wildlife and foliage. Stretching for miles and miles, the private Zancudo beach offers the perfect setting for a massage or pure tranquil relaxation and the conditions offer fun for all to stand up paddle. Learn more here: http://www.standupcostarica.com/
The lodge is located on the scenic pacific coast of Costa Rica, on the bay of Golfo Dulce 4 miles from Golfito. The property is ideally bordered by the Pacific Ocean on the west and the Sabalo River on the east.
It’s been an amazing year! I’ve had the fortunate opportunity to meet so many fantastic women from around the world and on Maui, who joined me to share the sport of stand up paddling. My mission is to empower women and men, by introducing the sport of SUP into their lives, and make it a part of their fitness and health. This was my last clinic of eight since the “big event” at the Four Seasons this past January. What a delightful group of inspiring gals. We started the day at 6:45 am and after we reviewed board/paddle features, board safety, water safety and new techniques, it was time to warm up the muscles and body before we hit the water. A little active stretching, and a few light push ups and lunges, we were off on the warm waters of Maui! See photos below:
photo Simone Reddingius
With waterwoman, Deb Driscoll as my official assistant sweeper, it was a morning of fun and laughter and time to learn some new tricks. Some were off and gliding and perfecting their strokes, others were learning how to step turn or how to increase board speed. Then it was time do a few board exercises like push ups , squats and planks. The ultimate surprise challenge, a long distance lap around a parked boat. Jenney was leading the pack and others soon followed. The sprints around the buoys were exciting too. Some also took their new step turn skills and successfully made it around the Naish buoys with ease, focus and speed. This was a time of discovery for everyone.
During my recent vacation in Maui, I was fortune enough to participate in Suzie Cooney’s last Maui women’s SUP clinic of the year. What an awesome way to close out my last day of vacation! I enjoyed several hours with Suzie and other great ladies from Maui as well as Maui visitors, just like myself, learning more about the SUP sport and getting a great workout. We started a great sunny morning on the beach learning about the different board and paddle types and what to consider when purchasing equipment, covering safety tips, and then doing a quick stretch session. Then we all hit the water with Suzie to develop and apply our paddling skills. While on the water, Suzie and her “Sweeper” Deb, shadowed us to make sure we were applying proper technique. We were down on our boards in the water doing a few exercises to build strength and then back up on our boards to test our turning skills. We finished our water time with a long distance charge across the water. It was so exhilarating. Once I returned to the beach, I saw many smiling faces. Everyone was so excited about having such a great time. SUP is truly a fun and exhilarating sport. I first discovered it in Maui two years ago, and I have grown to love the sport and the versatility that it offers. It’s a sport that I have enjoyed with my friends and it has given me many great adventures across the water with my husband. I love the fact that you can leisurely tool around on the water and enjoy the beautiful shoreline vistas, or you can crank it up a notch to challenge yourself for speed and endurance, or enjoy the sheer exhilaration of catching a few waves if you like. Suzie, thanks so much for sharing your knowledge of this wonderful sport with us and helping us become competent water woman so we can enjoy a fun and healthy life. Jenney V Morrisville, NC
Stephanie Brennan, First Timer:
I had such an amazing time at Suzie’s SUP clinic. It was my very first time ever on a SUP and the environment could not have been better for a beginner. I was surrounded by awesome, positive women all learning and having fun together. I simply enjoyed doing something new for the very first time. I charged it all day in the water after the clinic. Suzie gave me all the tools I needed to start my journey into the sport of SUP. I’m hooked!!!
Suzie, thank you so much! I had such a great time. It definitely goes down as one of my favorite days here on Maui! My boyfriend and I went to Puamana after and practiced in some little waves! What a blast, we had so much fun!! I really hope to get my own board soon, saving up the $$$!!
Thanks again!! Maybe I’ll see you at a race one of these days!
Women of all ages are discovering the thrill and strength that stand up paddling offers. You don’t have to be a “water” person to learn and enjoy SUP. It’s my greatest reward to see women AND men have health break throughs in life. This is a sport you can do solo or enjoy with the entire family and it is a lifestyle!
If you haven’t already I encourage you to try SUP, you’ll be glad you did!
Whether you’re an advanced athlete or re-entering fitness, enjoying your workout is important. We can all agree that working out has to be fun. Let’s face it, if it’s not fun, it’s not going to happen!
I’ve designed a simple workout for you to add to your current routine, or start fresh with this one. In my workouts, I always try to touch every muscle group, including the core, and also incorporate a little balance training. Everyone is so different and has different workout goals. But remember — we don’t want our bodies to plateau. I’ll often grab a workout that I’ve designed for one my clients and do theirs. Granted, I’ll adjust it to suit my training needs, but it’s fun, it’s different and I love it.
This workout will be about 45 minutes and offers a little something for everyone. I recommend you try it first in the order I’m presenting, especially the warm up and the core work. You can mix and match the strength training portion in any way that suits you. I like to save abs for last since they support us all throughout the workout.
Equipment: Medicine ball (4-8 pounds), resistance tubing with handles, tube circle or Thera-Band®, stability ball, dumbbells (5-15 pounds).
Training Tip: When you change “variables” in your training routine, your body will likely respond more quickly vs. doing the same old thing. A variable may be increasing or decreasing the number of reps, changing the order in which you select the exercise, changing the platform you are training on; such as an inflatable disc, or increasing the amount of weight used for the exercise.
Let’s begin…
Active Warm Up
I prefer and recommend my clients to do active warm up exercises vs. static stretching (stretches where you hold the stretch for a period of time). It can be a quick spin on the stationary bike, walk on the treadmill for 5 minutes, or try the exercise below.
As most of you know, SUP or stand up paddling is a big part of my life and I enjoy teaching others and sharing the health benefits of this sport.
Here is an article I wrote for ATHELTA to share my knowledge and enthusiam for how I see the sport shaping the world but more importantly, how it’s getting more people healthy.
Well, by the overwhelming response and stories I read as one of the judges for the most recent ATHLETA and SIREN SUP contest, one can say that any age, any person can “sweep” their way to better health, just about anywhere there is water. People all across the world are “sweeping” their way to better health and having more fun than they ever imagined. “Sweeping” is a slang term used to describe the sport that is going viral faster than any social networking media and changing the world of sports on any body of water — and just about anyone can hop aboard.
Stand up paddling, paddle surfing, or SUP is helping people of all ages and sizes catch the surfer’s glide, and helping people in all walks of life get fit and healthy, faster and safer. People are simply getting addicted. The Wall Street Journal recently reported on the rise in popularity — not just for those, like me, who are fortunate enough to live in Hawaii or California, but anywhere there’s an ocean, lake, bay, or even river rapids, you can find this world phenomenon catching on. There are SUP fitness boot camps and clinics popping up anywhere there is water. You may have noticed more races and events happening in your community too.
Below are some photos of a recent FREE women’s Sup clinic last month, and these gals were wonderful. In the first hour, there were smiles across the ocean and a new found ticket to health. I do these monthly to ensure the health of our community and introduce women and men to a new way to get fit! For “fun” I had the girls attempt a few push ups. They were amazing. On the right is Amy Hampton, the Director of Maui’s American Heart Association, getting her heart pumping!
WHAT’S SUP?
According to Wikipedia:Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and began as a way for surfing instructors to manage their large groups of learner surfers, as standing on the board gave them a higher viewpoint, increasing visibility of what was going on around them — such as incoming swell. To begin with, this started with using a one-bladed paddle, whilst standing on a normal length surfboard. The popularity of the modern sport of SUP has its origination in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.
THE BENEFITS OF SUP
Not only can you lower your blood pressure, improve your cholesterol and feel more energized after a session, but the overall experience of being on the water is often touted as “aqua therapy.” The benefits of having a sport you enjoy and can do on a regular basis can alter many of the morbidity factors that decrease our health and plague our society.
I use this sport as a cross-training tool for almost all my clients who are comfortable in the water and who can swim. It is low impact on all joints and is also being used to improve balance and core strength for people recovering from serious injuries. I used my stand up paddle board to recover from a serious bilateral leg and ankle accident. I have also witnessed this sport transform people’s lives overnight, by instilling a new found level of confidence and achievement, making them feel invincible!
As a sponsored team SUP rider for Naish International, instructor, and SUP clinic organizer, I love to introduce the sport to everyone who visits Maui, and help others perfect their paddling stroke — from flat water fun to waves, and the really popular coastal long distance down winders we do here on the North Shore of Maui.
But, before you hop aboard, I’d like to offer my professional experience and expert resources about water safety, board and paddle selection, and how to maximize your fun to maximize your health so you can glide into your later years with a smile and healthy body!
WATER SAFETY
First and foremost, know how to swim. Sounds simple enough, but on occasion I have come across eager students and clients who think the board is their safety. Not so. If you were ever separated from your board, you need to know how to swim to shore or to a safety vessel. So be sure you can swim, or take a class in your local community.
Also, know the waters you are attempting to enter. If you are new to a spot, wait at least 10 minutes to watch and observe where others enter and exit the water. Watch to see if there are underlying currents or other obstacles in or near the water. If it’s windy, be sure to know if it’s on shore wind or off shore wind. This is very important. You wouldn’t want to be blown out to sea or across the other side of a lake. If there are surfers or others recreating on the same body of water, be courteous and mindful. If you are a beginner, stay away from others until you are confident of your board skills.
Always tell someone where you are going and when you expect to return, and maybe always go with a buddy. Make sure you are properly hydrated and have eaten enough food so you have the energy needed to stay out on the water and enjoy. On long distance runs, I’ll often wear a waist hydration pack filled with water and electrolytes. I may even stick a pack of endurance gel in there too.
Be sure your board has a safety leash. This leash is my coil race leash attached to my race board. Leashes can be worn around your ankle or calf. This keeps the board attached to you should you fall off. It’s a safety hazard if you do not wear one — your board can easily slide out from underneath you and hurt others.
BOARD TYPES
If you are a beginner to the sport, it’s best to get a stable board to have the best experience. I’d say start with a board that’s at least 10- 11 feet long, maybe a little longer, and 29 inches wide or a little wider. Some boards are shorter, but boards as wide as 35 inches offer fun for everyone at any level! The learning curve with stand up paddling is amazingly quick. I’ve seen people outgrow their boards in a month’s time. (Once you’ve mastered the beginner stage, you may want to try some waves or enter a long distance race!)
There are basically three types of boards:
RECREATIONAL BOARDS are great for the entire family or if you simply want to cruise around with your friends. The board sizes range from 10 feet to 12 feet and come in different widths. Remember, the narrower the board, the less stable. Board construction and materials range from epoxy composites, wood veneers, and carbon wood composites to what are also called soft tops. This board is called the Mana made by Naish. It’s a ton of fun, very stable and can easily be a nice cruising board and catch some waves too. It is 10 feet long by 32 inches wide.
Suzie Cooney photo by Simone Reddingius
WAVE BOARDS, like mine pictured here, are very thin, fast and can turn on a dime down the face of a wave, much like a surf board. This board is a 9’ 3” in length and 29 1/6th wide. This board is purely for the waves. Some wave boards are as short as 7 feet, much like a surfboard.
RACE BOARDS are really exciting and can even come with rudders built in so you can go up wind, or hold course on a race into chop with more ease. My race board is rudderless and is 14 feet of fun! We catch “glides” on swells that sometimes seem like half the length of a football field! Race boards are also used in flat water competition, and can be 17-18 feet in length.
Here’s a quick video snippet of what are called “ down winders” on Maui’s N.orth Shore. Simone Reddingius followed me down to grab some simple fun. Normally we have tradewinds at our back, blowing anywhere from 20-35 mph. This day was quite light. You can get your heart rate up pretty quick from the thrills of catching what are called “glides” that can connect from swell to swell.
A FUN DAY ON THE WATER
Here’s a few photos from our recent local Maui race, the Naish Championships. It was a 9.5 mile down winder on the open ocean. I felt proud wearing my ATHLETA tattoo and made sure my board was covered in ATHLETA stickers too! Off we went all 204 racers from six different countries! I came in a modest 5th in my class. I encountered fin and leash issues approaching the finish, but had a great day.
Paddles also come in different lengths, widths and materials. There are paddles made of alloy, carbon/glass composites, carbon/wood composites and full carbon. Some are even adjustable. As the sport continues to evolve, they are getting more and more comfortable to help reduce fatigue and increase performance.
I just love how my paddle’s shaft is much thinner in diameter and the handle is incredibly comfortable. I have a paddle for wave paddling, racing and cruising. Different paddles are used, and vary in length. Some blades are narrower than others, but are typically 8-9 inches wide. Sometimes as I’ve noticed that if I switch down to an 8” paddle, my shoulders will be less fatigued. This is another article in itself.
There are many theories on how to measure a paddle, but really it’s personal preference. Here’s a chart I thought you’d enjoy to learn more about stand up paddle length:
SUN PROTECTION
ATHLETA rash guards are great, stylish sun protection! You can have fun, look good and most importantly be protected by the sun. This cute rash guard dries quickly and is 50+ UPF. This is the Summer Shade Tee.
I also apply sunscreen not only to my face and neck, but to my hands too! Find a nice lip sunscreen too, and maybe a hat. I also try to wear good eye protection from the glare off the water.
ENERGY AND HYDRATION
Having fun on the water, with stand up paddling or any sport you enjoy, is sure to be more exciting if you don’t have to stop what you’re doing because you’re running out of steam or your thirst needs quenching. I like to suggest that before you venture onto the water, hydrate with at least 8-16 oz of water. On days where you might go exploring on longer distance paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one Remedy Pack by North Face, that offers storage for quick snacks and allows you put in a liquid bladder.
I always keep a few gel packs and a couple of small bags of almonds if I’m paddling for distance in my pack. On big training days, I’ll also add an electrolyte powder to help me fight cramping or extreme hydration.
As you’ve noticed with some of the great articles about SUP here on Athleta Chi, stand up paddling is all the rage for a great way to get healthy. You may not live on a beautiful island like Maui, but if you live near a serene lake you can explore interesting waterways. Find a sport that you enjoy to add to your current fitness routine. It’s an amazing way to tone your body, feel exhilarated and meet wonderful other paddlers in your community. STAND UP for your health and “sweep” today!
Feel free to contact me anytime if you have any questions about how to get into the sport, or want to share with our Athleta Chi community how SUP has helped YOU be healthy. If ever on Maui and you are seeking to plan a group , corporate or private lesson for SUP, call me! And if on Maui August 24th, join us for a Full Moon Paddle in North Kihei. Click here for details »
SUZIE COONEY is a former sponsored motocross racer and windsurfer who currently fills her time surfing, stand-up paddling, windsurfing, mountain biking, snowboarding and riding motocross. She is a professional fitness trainer… {more}
Come one come all for this fun social paddle on Maui! Canoe or SUP under the full moon, meet new friends and enjoy a new experience. Very casual and we meet at sunset.
Bring your board or paddle down from N Kihei Canoe Club. Glo sticks provided to first 50 people, trying to get more!
Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his age group, 14 foot no rudder class, at the 5th Annual Naish Paddle Championships here on Maui July 18th. Jeremy finished with an impressive time of 1:18:45. Click here for more race info. This is the 5th year in a row he’s won the Naish rudderless division. I know he wants to keep this streak going!
“Suzie’s training keeps me at a high level of fitness without paddling. I’ve learned some really challenging exercises that are fun
Jeremy Riggs photo by Darrell Wong
and will keep me strong outside of paddling. I also want to prevent injury. The number one thing Suzie gives me is more confidence and now I feel more prepared. Suzie’s helping me out tremendously. I’m doing more, so I should be better. ”
Jeremy Riggs Naish Race photo Jimmie Hepp
Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01. On June 12th, 2010 the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle in Oahu, his time was 1:39:15! Along with relay partner Mark Raaphorst, they took first place in the April 24th, 2010 Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .
Jeremy BOP Oahu Photo by Simone Reddingius
Jeremy is definitely strong and focused. We’re keeping it simple for now and introducing core and stabilization work, in addition with specific exercises to increase paddle power and endurance. Here in this photo, he’s performing a shoulder press with light, 10lb kettle bells while balancing on a Vew Do board to help promote quick reactions, glute strength, shoulder endurance and independent leg performance.
By keeping his body in tip top shape, this will help Jeremy prevent injury and overuse incidents. Over training is common in top athletes and learning how to balance a training routine is paramount to break through to the next level.
Jeremy photo Dale Kanekoa
If you want to be the best in your sport, I’m here to help you! No matter what level of performance you’re seeking we can increase your performance and endurance.
Jeremy lives in Maui with awesome wife and mother, Jill, baby Ruby and big sister Natalie.
Space is limited! To reserve your space and inquire: suzie@suzietrainsmaui.com or call 808-283-2121. You must provide your own board or you can rent from the Maui Naish Pro Center 808-871-1500. This class is for beginners and intermediate paddlers and is 1.5 hours.
Always tell someone where you are going and when you expect to return, and maybe always go with a buddy. Make sure you are properly hydrated and have eaten enough food so you have the energy needed to stay out on the water and enjoy. On long distance runs, I’ll often wear a waist hydration pack filled with water and electrolytes. I may even stick a pack of endurance gel in there too.
29 1/6th wide. This board is purely for the waves. Some wave boards are as short as 7 feet, much like a surfboard.
Paddles also come in different lengths, widths and materials. There are paddles made of alloy, carbon/glass composites, carbon/wood composites and full carbon. Some are even adjustable. As the sport continues to evolve, they are getting more and more comfortable to help reduce fatigue and increase performance.
This cute rash guard dries quickly and is 50+ UPF. This is the 
paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one 
Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01. On June 12th, 2010 the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle in Oahu, his time was 1:39:15! Along with relay partner Mark Raaphorst, they took first place in the April 24th, 2010 Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .
