Maui, HI. Suzie Cooney, CPT owner of Suzie Trains Maui ( photos by Lisa Marino )
Suzi Tucker in training!
I want you to take a good look at the next competitor at the 4th Annual OluKai Ho’olaule’a this next year in May racing down Maliko Gulch. My client, former sponsored skateboarder, amazing long board surfer, Suzi Tucker is up for the challenge and I’m thrilled to be in her corner as her coach and trainer. Not only is she riding the board I won my division on last year, but man oh man is she strong and laser focused on and off the water.
Our first paddling experience on her race board was impressive. We did a double session on her first
day out with me, after I quickly discovered how much talent and strength this gal had. Nothing could knock her off her board, side swell, chop and strong head winds. I looked back and there she was right on my butt.
Suzi is new to Maui and has embraced our incredible lifestyle and is a natural beauty. She is one of these athletes I have to hold back and look her in the eyes to make sure she’s okay, as she smiles through some tough workouts.
Her footwork is amazing and sheer determination I wish I could bottle. We are hard at work in the studio as she prepares for Maliko. We train her legs, do lots of loaded balance work, upper body and cardio. I tell all my clients, your first 15 minutes out of that gulch can either suck your energy or you can leave people in the dust. Your choice. Cardio, cardio and focus. She’ll be fine!
Also, for those of you new to SUP downwind racing, especially those who want to attempt Maliko here on Maui, check out this article so you know before you go – safety first: Know Before You Go Down Maliko
We have some training to do out there on Maliko, but she’s a quick study and I know I’ve got my own new competitor to keep an eye on! I’m real proud of her progress, dedication and healthy lifestyle. She gets lots of sleeps, eats no sugar and leads a simple life.
Please drop a line and say hello to Suzi. Leave a comment to help prepare her for the big day when she’s at the start with me at the OluKai Ho’olaule’a. Cheer her on with me here and let’s get her ready.
Keep up the great work Suzi and your laser focus. See you training Friday! Let’s do it!
If you or someone you know needs a pro in their corner, Suzie Cooney is available for private training and coaching. You can contact here at this website: http://bit.ly/mf3vEF
Maui, HI., Saturday December 3, 2011 was the place to be as a very entertaining, free, unique SUP ( stand up paddle ) event took place in North Kihei’s Mai Poina Ole La’u Beach Park, where participants were greeted with mild, calm conditions and a small south swell. The purpose of the event was to allow those new and experienced to the wildly, ever-growing popular sport of stand up paddling also known as “SUP”; participate in a very interesting and challenging fitness beach course and ocean paddle challenge. ( photo galleries and sponsor info below )
Kai Lenny!
The event attracted over 55 participants men and women and was hosted by Naish International and Suzie Cooney, fitness specialist, Naish Team Rider and owner of Suzie Trains Maui. To wow and inspire the crowd local Maui resident and recently crowned 2011 SUP World Champion, and Naish Team Rider, Kai Lenny also demonstrated his skills on the water and then
Suzie and Kai
showed off his nose riding techniques atop of the Indo Board gear that was available for people and the public to try. In addition to the Indo Board demo by Suzie Cooney and Indo Board Team Rider, Leighton Nakamoto , a TRX Fitness Rip Trainer demo was also conducted to show how it can be incorporated into one’s stand up paddling fitness training.
Suzie Cooney TRX Rip Trainer Demo
Stand up paddling is drawing great attention world-wide but is also helping people of all fitness levels to embrace a more healthy lifestyle. This non-competitive event was designed to challenge, inspire and bring people together in an environment that offered something different than racing without any pressure. The mission of Suzie Cooney and Naish and all of the wonderful volunteers was to provide a fun venue that offered a sort of bonding experience through a little literally, heart pounding action.
The course: 3 buoys in a triangle format marked the water action as a mass start began at the sound of a horn! Off to the first buoy paddlers were met by Maui’s own downwind champion, Jeremy Riggs who cheered and helped people navigate, some for their first time ever near a buoy, around turn number one. Then as paddlers began to spread out with some of the more experienced paddlers, such as Donnie McGean, Bill Hoffman and a few more in front, it was time to land on the beach and begin the crazy fitness obstacle beach course that consisted of 4 stations with volunteers to cheer, encourage and assist if needed.
Donnie, crawling left, writes, ” As for the funniest moment it had to be trying to stand up and run after the taco rolls. As for what I enjoyed the most, it was meeting new people that were interested in SUP. My goal is always to give 100% and still have fun. As for what I found inspirational, it was that some of the best in the SUP world came out to help and share their knowledge and love of the sport. Thanks again for a great event.”
Donnie On the beach, participants hopped off their boards and ran to station number one, a 20 foot long by 8 foot wide crawl area. Here people had their own unique strategy and style as they crawled, dove on their bellies or some on all fours under yellow caution tape. Then up to their feet to run a zig-zag cone course, then drop immediately at the pushup station where Coach Leighton Nakamoto, resident of Makawao made sure people did 10! Boy, was he tough!
The most spectacular entertainment of the day, was the sandy taco roll. Here, immediately after the pushups, participants had to drop and roll for
taco rolling
about 20 feet while trying not to get dizzy or roll into the ocean. Tommy Callan, creator of this station cheered and helped people up to their feet and guided them to the two Naish flags where one then had to run through and then run or jog back down the beach to get their boards and hit the water for one final lap and then one final spin through the course.
Although this was marked as a non-competitive event, one had to take notice of Maui’s Donnie McGean who managed to stay in front and finish in the lead. My other buddy and downwind training partner, Bill Hoffman of Pukalani was hot on his tail and finished 2nd. Everyone finished and everyone at this event were winners. Anyone who could simply finish this grueling course deserves a round of applause. I’m totally proud of all of them. People were laughing, grunting and looking at me with the look of “you’ve got to be kidding”, but they kept going. It was great. Continue reading Naish & Suzie Trains Maui Delivers Unique Stand Up Fitness Paddle Challenge As One to Remember
For Beginners to Advanced Paddlers
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider
This has been a full summer of paddling for sure, whatever your style: downwinders, flat-water, waves or the Moto X of SUP: SUPCross. I’ve been getting lots of emails from you as you improve your SUP skills and increase your strength. That’s awesome! I’m glad the SUP-specific fitness tips I’ve designed for you are working and will continue to help you each and every session. By now, your core, legs and upper body are getting stronger and you are learning the fine dynamics of building your strength specifically for stand up paddling. So it’s time to go to the level of power here. In these exercises, we’re not only going to engage our core to the highest degree, but I’m going to give you the power to learn how to get the most of each stroke so you can really turn on the juice!If you haven’t read my earlier series on combining balance with upper and lower body endurance, I recommend you add this article to your SUP training tools. Click here for the article:UP your SUP Performance by Combining Upper Body Paddle Endurance with Balance and Core Training
I’d like to add a special thanks to my Naish teammate, Dave Kalama, for really hammering home the concept of reaching with everything you’ve got. Thank you Dave! He’s absolutely right. So now that we all have that ingrained in our minds, let’s see what it feels like to reach with more power.
Training Note:It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.
Recommended Equipment: INDO Board Gigante Disc, INDO Board Pro Board or Ying & Yang (as pictured below), TRX Rip Trainer (I use the heavier chord in this training series).
Select a sturdy object to secure your TRX cord to the ground. For this series, I attached it to a stake in the sand. The combination of INDO Board Gigante Disc with the Ying & Yang board, in addition to the TRX Rip Trainer requires unique training, just like stand up paddling. This is a functional and dynamic workout to the highest degree. Since the core is what stabilizes us while paddling, we now have a power source delivered through the core and transferred directly to our stroke.
Like Dave, I need to drive home the idea that there’s more to the “core” than just abs. It’s absolutely everything, and I mean everything, excluding your arms and legs – but not to say that your arms and legs don’t help to stabilize you as you paddle.
When I’m on the water or in the studio teaching people how to really engage their core, I take the time to break down their stroke as well. Then, when the light goes on and they have an “ah ha” moment, it’s cool. Connecting the dots from the top of your stroke, through your bottom shoulder, leading hip and finally passing through your core to the blade as you exit your feet, finally makes sense when you have more paddle power from the strength of your body. This comes from specific strength training for SUP and it’s what we’re going to do right now in these exercises.
Progression Variables: Floor to sand, traditional paddling stance to surf stance, discs under INDO board, less air (easier)-more air (faster action) in discs, light – medium TRX chord to heavier gauge TRX chord, speed of stroke, reach distance, slower-faster paced, number of strokes per side, change stance position during set.
Exercise 1: Power Strokes: Regular Stance, Feet on Ground
Maui: Maliko Gulch to Kanaha Harbor 9.5 Miles of endurance, fierce competition, big glides and some of the biggest talent you’d ever seen, converged and raced July 24th, 2011
There was a sea of yellow Naish Glides ( that’s what I ride ) and others and wow, what a line of up fine athletes and new talent from around the globe! This was a well-organized event thanks to Naish International, Maui Naish Pro Center, John Gangini and Blair Thorndike. The conditions were a bit questionable, but in grand Maliko style, after brother Joe gave the most beautiful Hawaiian ”Pule” the trades seemed to pick up just at the right time.
TweetFirst out the prone paddlers, then 12 footers, 14 and then unlimited like clock work. This was a staged start, with a 3 minute hold, and it worked quite well. Sitting at the start next to my buddy Karen Wrenn and to her right our newest team rider, Chuck Patterson and to my left my local gang, Julia Schweiger, Jeremy and Jill Riggs, Simone Reddingius and a few newbies as the boards were clattering and bumping before the horn.
Photographers, Erik Aeder, Darrell Wong, and Jimmie Hepp poised and ready to shoot. Looking around to see who would take “the” line was interesting. Normally we pinch up to the right hard and steady. This time it was madness to see who would get out in front first. I watched Chuck and others watching each other. The competition was fierce and you could feel the power ready to be unleashed!
Time to go! I hit the play button on my IShuffle, first song “My Wave” by Soundgarden. Perfect! I was getting pinched hard by a gal on blue 14ft, to my right. Sorry, but I’m way more competitive than I thought. I didnt’ mean to, whoever you are; to run over your paddle but it was time to go. Rick Sands, you gave me a run for my money. Congrats on your fine finish. Jill, you were with me quite a ways and it was just like practice coming into the harbor. Super fun for sure.
photo Jimmie Hepp 2011
Coming into the harbor was a breeze this time. Tiffany Ward in front, Jill then me. The finish was 100 yards further West than last year, thank goodness. This meant that if the winds were howling side shore it wouldnt’ be as brutal getting in.
Well, of course I couldn’t catch Jamie Mitchell, Dave Kalama, Scott Turdon, Kody Kerbox, Connor Baxter, Ralf, Michi Schweigher or Jeremy Riggs; and Karen, Sonni and Allison were gone! I held my line and never looked up and thought, this is it, race day! How lucky am I to live Maui, paddle for Naish and paddle with my good friends in my own backyard. I gave it my best with a decent time and although the age group spread was HUGE( who’s in charge of that!?)30-45, I got a respectable 6th.
Congrats to everyone and to all the new faces who are joining the racing experience. I’ll be posting more highlights and updates soon. Suzie Cooney!
I’ve asked the SUP community of SUP Connect to write me about any experiences where they felt their survival stories could help our fellow paddlers or for those who may be entering the sport of SUP. I, Deb Driscoll from Maui and Andre Neimeyer take a moment to share theirs too.
Now you don’t have to ride giant waves or tackle huge rolling swells to have something go wrong. As conditions change or you fatigue or equipment fails, anything can happen. One needs to be ready and take precautions in advance if you can.
I hope that the following excerpts will shed light on how we must keep our heads calm, equipment in check and be prepared for anything and could change your life or someone you know who paddles.
So I’d like to write about what it feels like to have that sinking feeling your friend is either in a better, more peaceful place, or he has found his way back to land safely and you just haven’t found them yet.
My story: Maui, North Shore December 2nd 2010 was the day I decided to mount my Go Pro on my Naish 14ft Glide for some action video. It was a day with trades blowing 40-50 mph and the waves were topping out with 8-9 foot faces. My downwind buddy Bill, a very experienced waterman and I headed down from Maliko Gulch headed 9 miles towards Kanaha. We’ve done this many times in all conditions. But, today’s launch and direction of swell were enough to force the adrenaline through my body, (don’t laugh) causing my teeth to chatter. This happens when I’m totally excited and nervous at the same time. Keeps me in check I guess.
The easterly direction of the swell made for a treacherous exit of the gulch where one needed to time the sets just so, as not to get pounded on these huge boards. Here’s a shot of Jeremy Riggs and friend Mike Owens heading out ahead of us. Notice the break AND the size of swell behind it!!
Big Day Coming out of Maliko, Jeremy Riggs and Mike Owens
If any of you have ever done a Maliko run or have entered the annual Naish race, it’s nice and mellow and usually flat until you reach the open ocean.
Bill and I timed it just right, but my teeth were still a bit noisy and I was looking forward to regrouping as we always do, and plot the course for the rest of our paddle. First, passing Hookipa on our left was very exciting and there was a helicopter filming a few of the windsurfers. Big waves formed underneath us, and it wasn’t as bad as we anticipated as they usually rolled right underneath us. The glides were easy and gentle where I was hoping for a little more action.
With the winds gusting to 40-50 mph, all we had to do was hold our paddle up and stand there to get pushed along. Next, approaching Baldwin Beach the swell was getting bigger and bigger and the usual channels no longer existed. The water and wave pattern here is unpredictable and can pick you up and pitch you down so fast you have no idea what happened. Our plan to cut in front of Camp One in front of Sprecklesville, but on this day that may have not been the best course. The reefs are shallow and plenty and the waves were huge.
Just before Bill signaled a way in, a rogue set came through and that was it. No Bill, no board. I looked around, but did not panic. All around me were now 9-10 feet swells breaking soon on me. I kept looking and now on my knees, for I tried my best to stay on my board; I knew it would be me next. I thought to myself I must get in to shore quick to get help. We were now past the lifeguard station at Baldwin and I can’t imagine they could see us anyway for the waves were so big. Still no Bill and then came the first set on my head. Camera goes dead. It was dark and I prayed my leash stay attached to me. I came up for a breath and ready for the next beating. That darn paddle was torking ( new word ) my arm like Gumby and the board yanking my leg out its socket. Two more on the head, the board still attached.
By now, I was getting closer to shore, scraped the fin over the reef with winds pushing me hard at my back. Once on the beach, I had to burry my board in the bushes so the wind wouldn’t launch it. I looked back out to see if I could see Bill, no Bill. But, now I saw his board. It was spinning like a green torpedo parallel to the waves. So now I had to run like hell down the coast to find some help.
I found friends Jeff and Suzanne at Camp One and it was like a bad dream. The words would not come out of my mouth. I was on the verge of crying, but instead motioned to call 911. They didn’t recognize me in my gear and all they heard was get help and Suzie Cooney. So they thought it was I who was in trouble!
Knowing help was on the way, I had to run back to the spot where Bill’s board was last seen and hope by then he’d be spotted. Running into 40-50 mph winds is not easy in the sand. My water pack was heavy and paddle flailing everywhere. As I rounded the point, there was Bill’s board as if someone gently put it down as a bad joke. It was unscathed but the brand new leash was severed.
Before the fire department came and my all time favorite lifeguard, Tony Colletta on the ski, I could see Bill above Sprecks. I could see that his paddle was in the air and he was using the wind to help bring him in! Genius! He later told me he was sitting on the handle like one would sit on an old T ski lift to help him keep his head up and get him in. I was relieved.
He was a bit in shock but was not mad at me for calling or help! He was more concerned that he scared me and that he did.
Here is a photo of Bill’s severed leash next to mine, the stretched out coil.
Now here’s a photo of my new leash next to my old leash:
Bill is doing well and I’m glad he’s okay. He’s glad his board is okay. I hope I never have to experience that again, but I thought that was pretty cool how he used that paddle blade to get him to safety!
Now, here’s Deb Driscoll’s story. I might add that Deb goes quite deep and I’d put my life in her hands any day! She is my assistant safety sweeper at my clinics here on Maui. Thanks for sharing Deb:
Deb’s story: Aloha Suzie, my friend, its me, Deb …not sure it qualifies as a survival story but here goes. Last winter, out at Pier 1, I was SUPing with my friends in triple overhead surf (with some bigger sets). It was DEFINITELY the biggest surf I had been in to date. Double overhead was the largest surf before this day. I had caught a couple waves and was feeling pretty confident because I had made it to the shoulder each time without getting caught in the impact zone. It was only a matter of time before Murphy’s Law took over.
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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It’s no wonder people love the Naish 14 foot Glide. It’s width of 27 1/4″ and thickest point of 5 3/4″ and the nice hard rails and squared off tail, allows one to glide and connect swell after swell, espcially on a good day with 30 mph winds at your back! Or even if your just cruising the lakes for a tour, the board is steady and has the nicest sweet spot. Dropping into Camp One, the swells actually had some size. I loved how the board handled a decent size drop and held good top speed without hesitation or drag.
Here’s a couple shots Maui photographer, Simone Reddingius snapped as we passed Hookipa, on Maui’s N. shore. The conditions were perfect, with a NE direction of winds averaging 20-25, and occasional gusts to 30!
The new bamboo composite carbon paddle was incredibly comfortable and the blade width, perfect. The smaller diameter, matte carbon finished shaft and friendly handle is a good combo. It was stable, allowed for a quick paddle entry and exit.
If you want to test-ride the Naish Glide or any other board, contact the Naish Maui Pro Center in Kahului:
Suzie Cooney is a sponsored Maui SUP Team Rider For Naish and professional fitness specialist on the island, owner of Suzie Trains Maui of Maui. She is also a sports model and lifestyle model and is represented by Laster-Heathman Media.
I want you to take a good look at the next competitor at the 4th Annual OluKai Ho’olaule’a this next year in May racing down Maliko Gulch. My client, former sponsored skateboarder, amazing long board surfer, Suzi Tucker is up for the challenge and I’m thrilled to be in her corner as her coach and trainer. Not only is she riding the board I won my division on last year, but man oh man is she strong and laser focused on and off the water.
Maui, HI., Saturday December 3, 2011 was the place to be as a very entertaining, free, unique SUP ( stand up paddle ) event took place in North Kihei’s Mai Poina Ole La’u Beach Park, where participants were greeted with mild, calm conditions and a small south swell. The purpose of the event was to allow those new and experienced to the wildly, ever-growing popular sport of stand up paddling also known as “SUP”; participate in a very interesting and challenging fitness beach course and ocean paddle challenge. ( photo galleries and sponsor info below )
The course: 3 buoys in a triangle format marked the water action as a mass start began at the sound of a horn! Off to the first buoy paddlers were met by Maui’s own downwind champion, Jeremy Riggs who cheered and helped people navigate, some for their first time ever near a buoy, around turn number one. Then as paddlers began to spread out with some of the more experienced paddlers, such as Donnie McGean, Bill Hoffman and a few more in front, it was time to land on the beach and begin the crazy fitness obstacle beach course that consisted of 4 stations with volunteers to cheer, encourage and assist if needed.
Donnie, crawling left, writes, ” As for the funniest moment it had to be trying to stand up and run after the taco rolls. As for what I enjoyed the most, it was meeting new people that were interested in SUP. My goal is always to give 100% and still have fun. As for what I found inspirational, it was that some of the best in the SUP world came out to help and share their knowledge and love of the sport. Thanks again for a great event.”
…not sure it qualifies as a survival story but here goes. Last winter, out at Pier 1, I was SUPing with my friends in triple overhead surf (with some bigger sets). It was DEFINITELY the biggest surf I had been in to date. Double overhead was the largest surf before this day. I had caught a couple waves and was feeling pretty confident because I had made it to the shoulder each time without getting caught in the impact zone. It was only a matter of time before Murphy’s Law took over.
If you want to test-ride the Naish Glide or any other board, contact the Naish Maui Pro Center in Kahului:
