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
M A U I: Saturday 12.03.2011 Naish & Suzie Trains Maui Presents:
IMPORTANT EVENT INFORMATION: Parking: Please carpool, unload boards safely. This is a NON-Competitive event, ALL levels of paddling and fitness welcome. Arrive early, registration begins at 7:00am – event cap 75 participation.
Paddle off those holiday meals and come join the fun and see what you’ve got! Bring your board and bring your grrr, for the first of its kind beach fitness and SUP challenge! This non-competitive, co-ed event will put you to the test from the sand to each buoy turn. Demo the new Naish 2012 SUP boards and learn some new training tips for SUP with Suzie Cooney, Naish Team SUP Rider and Maui’s elite trainer. Indo Board & TRX demos.
Awesome raffle prizes! (must be present, participate and registered to win )
Date: Saturday, December 3, 2011
6:30 am – Drop off boards at drop of station near bathrooms (we highly encourage car pooling – parking limited) 7:00 am – On site registration, sign waiver, receive wrist band, register for prize drawing (Participant Cap, 75) 8:15 am – Indo Board & TRX Demo Suzie Cooney 8:45 am – Skippers meeting, challenge and course review 9:00 am – Challenge Start!
All levels of SUP experience welcome in this FREE EVENT!
Location: Mai Poina Ole La’u Beach Park, S. Kihei Rd., Maui
Course Map & Challenge Description:
Mass start for all participants. Paddle around each buoy counter clockwise for Lap One. Hop off board and run to first of (4) four fitness challenge stations and complete each fitness challenge. Then, run back to board and complete final lap and then back to beach for final beach fitness challenge. You are encouraged to give it your all!
Stick around to try out the new Naish 2012 SUP boards, cool down and maybe win some awesome prizes offered by our generous sponsors: Naish International, Suzie Trains Maui, Olukai Premium Footwear, Indo Board, TRX, Kaenon Polarized Eyewear, Waterman’s Applied Science and clothing from Maui Rippers!
Need to rent a board for the event? Call the Naish Maui Pro Center: 808.871.1500
Stand up paddling is no doubt taking the world by storm, and while you don’t need to be in the greatest shape to paddle, you’ll soon discover the benefits. As you begin to improve your technique, experiment with new gear and maybe decide to enter a race or wave competition, it’s a good idea to learn how to train in a balanced way to prevent injury so that you can enjoy paddling even more and stay on the water.
As the sport continues to evolve, and as a trainer who specializes in educating people how to paddle stronger and better improve their performance, I’d like to share with you first an overview of some of the known complaints and injuries that I’m seeing and helping people manage. I’ll also share with you many training strategies designed to help you better approach your SUP training in a balanced manor as a way to avoid injuries.
This article is part one of a two-part series that will illustrate a more in-depth review of the anatomy and how your muscles function while you paddle and how injuries might occur. Part two will be the actual exercises and training approach I recommend to help recover from some of these injuries and/or avoid them.
I’ve also gathered some helpful insight from one of our Naish Team Riders, Karen Wrenn, on how she trains to help her better perform. In addition, I’ll be highlighting another paddler, Kevin Vangritis from North Carolina and new racing competitor and long distance paddler, with his personal story and struggle with a unique injury and how he’s managed to come back on the water.
Common SUP Injuries
Overuse injuries and strains from SUP are common and include mostly the muscles of the shoulder and/or rotator cuff muscles, the knee joint, foot and ankle and low back. It’s good to have a knowledge base of the anatomy and function of each group so you can better adapt your SUP training to avoid these injuries. There may be more to mention, but in my practice and I too have experienced things such as a nagging bicep tendonitis issue in my right arm and on occasion after long distances over 20 miles, my traps (trapezius) have cramped a bit and my feet have fallen asleep.
Injuries that are more common where there are waves are fin lacerations to the extremities and face, paddle handles giving bloody noses (mine), and leash wrap-arounds I call them, that can cause sprains to fingers and other body parts from wrapping around you after a heavy wave wipe out. Also, as these boards are much heavier than surfboards for example, if you get hit in the head you could suffer a good blow or even a concussion. In addition, some super heavy hold downs at some of the bigger breaks can wreck havoc on your back and lower extremities.
Shoulder and Rotator Cuff Injuries:
Stand up paddling works a lot of muscles and is well known for being a great core workout. It also requires a lot of work from the stabilizers of the shoulder girdle. The paddle stroke is a combination of medial rotation and abduction (of the top hand). The deeper rotator cuff muscles included are the supraspinatus, subscapularis, infraspinatus and the teres minor. This requires the work of the subscapularis, latissimus dorsi, pec. minor, pec. major, and teres major along with deltoid and supraspinatus to lift the arm up. The bottom hand is mostly stabilizing to transfer the rotation of the trunk to the paddle the muscles used to stabilize are mainly latissimus dorsi rhomboids, triceps, and middle fibers of the traps.
One client complaint was that of a burning sensation radiating from his elbow up to his shoulder and down to his hand, and another, with numbness radiating down from his shoulder through his pinky finger. These can be common nerve entrapment injuries with chronic tension and overuse of certain muscle groups.
Rhomboid & Trapeziums Strains:
The rhomboid muscles interact with and help support the shoulder blade. Your trapezius (also referred to as your “traps”) are the connective muscles from the neck to the head of the humerus or top of the shoulder, and are responsible for stabilizing your neck and shoulder while you paddle. These muscles require a great deal of endurance. This is also where we tend to hold our stress and the area that can fatigue and cramp up on long distance races. I often hear of muscle fatigue and recently of a tear of the rhomboid as described by Kevin Vangritis. Read more of his experience and how he recovered:
Kevin Vangritis is a friend of mine from North Carolina and is just getting into SUP racing. Over the summer, Kevin was training for a big 50+mile-long distance SUP crossing in Chicago (with Windy City Waterman and Matt Lennert). Prior to the race, he was helping a friend with an exercise and felt a pop near his right scapulae or shoulder blade. At the time, he thought that to simply take an anti-inflammatory and ice should do the trick.
I should note that Kevin is in amazing shape and has a very consistent, well planned and executed training and paddling routine, so this was a bit of a surprise. Kevin is also well versed in the field of sports orthopedics as he assists surgeons and medical teams and knows the anatomy which is also helpful when recovering from an injury.
He writes, “Over the next couple of days, I began to develop a large knot in my trap as well as radicular pain down my right arm into my hand, which was my major concern. This is a classic sign of a herniated cervical disc. The knot began to limit mobility in my neck. Our endurance paddle of crossing Lake Michigan was fast approaching, and I had to come up with a plan to get better. Continue reading Balanced SUP Training to Help Prevent Injury Part One by Suzie Cooney for Naish
TweetTaken from the Maui Breakfast Club August 9th, 2011: Suzie Cooney of Suzie Trains Maui, Health & Fitness Segment every Tuesday morning at 7:38 am on KNUI 900 AM. Listen here: Radio Segment
Throw away the diet books, thigh blaster or ab roller and if you live near any body of water, hop aboard and paddle to shed unwanted pounds now!
It sounds like an infomercial but I’m really serious. I’ve been helping people shed unwanted weight here on Maui and spreading the word for some time now, on how thousands of people are, as I wrote this article for ATHLETA; are literally “Sweeping Their Way to Health”. It’s really true. I’m hearing from so many people, besides seeing my clients and others around the world completely transform their bodies; paddling away the fat.
I wanted to share with you a couple nice entries of the many of received on how SUP has literally shaped their lives and bodies. It’s so inspiring and I hope they inspires you or someone you know who would like to enjoy losing unwanted weight. It is possible and it’s fun!
Here, my dear friend and avid paddler Lucija Kordic, from Alameda, California, braves the chilly waters of the Bay Area and shares, ” My pants fit much differently now and I fit into some of my set-aside size 6 pants. SUP and intervals on the treadmill both make a difference!” Lucija is now training with me with her new SUP Endurance Program designed to help her improve her paddling strength and endurance for long distance racing. Go Lucy go! See you on Maui soon!
If you live in the Bay Area and want to get to know some paddle buddies, Lucija organizes casual paddling groups and is the ultimate host. This I’ve experienced myself. You can hook up with her group at: http://Meet.Up.com/East-Bay-SUP
I’ve received so many emails on how stand up paddling, also known as “SUP” is changing people’s lives and it just so happens that one of the keen health benefits is amazing weight loss. I’m not just talking loss of pounds, but more like shedding their old ways.
I’ve always encouraged my clients and everyone to find a sport, especially SUP, to enhance their current training as a cross training tool. What happens more times than not, is it becomes an obsession! Wow. Besides having to throw away hard earned money on marriage counselors, maybe a new pair of $80 Spanx, the moderate investment of one or two boards, paddles, leashes and some sunscreen can also result in relationship bonding. SUP is so easy, couples are losing weight together AND getting quality time paddling off into the sunset.
I’ve always found that most of my clients and people who write me, have had the light turn on in their lives with SUP. They have found their calling and are so taken with the sport, it consumes every waking hour. Now they have racks on their cars, very cool, hang out at the local SUP shop and talk “board talk” or what event they may register in, or simply enjoy the “healthy” camaraderie that develops along with wonderful new friendships.
This sport is very contagious and what comes along with is the healthy lifestyle. What a great bonus. As one develops their love for SUP, unknowingly, because your total body is getting a continuous workout; one can easily start to notice remarkable changes in their body. What is commonly noticed first, is one’s core strength. I’ve written so many articles about the power of the core for SUP, and how to train your core to get stronger to paddle stronger, it’s truly the first thing that people always say, “Wow it really works my core.”
In Redding, way North of my hometown, Sacramento, California lives Matt Ivey, very new to SUP and boy does he have the stoke and has he
Matt Ivey Looking Great!
gotten in great shape! He says he was his wife’s ginny pig and suggested he do SUP with her while she was pregnant and suggested that he join her too. Read the rest to see how he lost 10 lbs and also learn how SUP helped him manage some pretty serious injuries he had. He’s got big plans to grow SUP in his life and business.
Matt writes:
Suzie,
I just got into SUP about a month ago and I am totally hooked. I have lost about 10 lbs and my core/lower back are feeling the increase in strength. I love is so much my wife and I are adding SUP rentals, ecotours, lessons, and fitness/yoga classes. My wife is 20 weeks pregnant and she is a manager of a gymnastics gym. She has been using the SUP to stay in shape while she is pregnant and has been working on a fitness program. So that means I have been her ginny pig when it comes to testing her exercises on someone. I also like my alone time so every other day I have been paddling upstream on a local river for a hour.
I come from a background of playing sports and lifting heavy weights. Over the past 6 years I have broken and dislocated my left ankle, separated my right shoulder, tore one of the heads of my left bicep, broke my right thumb, and sprained my right mcl. I also have several degenerative disks in my back so needless to say I can no longer play the sports I once loved.
But what that also meant is that I could no longer lift weights in the gym. This lead to me becoming frustrated and out of shape. After relocating to a new town and stumbling on SUP (we had seen it on Maui 3 years ago but were more concerned with surfing) I was instantly hooked.
In fact I even had my wife take a before photo so I have something I can compare it to after I feel like I have reached my goal. I have also been incorporating a slackline into my balance and core training. Between the SUP and Slackline I feel like I have found a great routine that works for me.
I could chat all day about SUP and what it has done for me mentally and physically. Both my wife and I have out degrees in Recreation Administration and Business so we are looking forward to putting our education and experience to use helping others share the passion we have for SUP. We have been following you and all that you have done for the SUP industry. Thanks for all of the inspiration and knowledge you share so well.
Matt Ivey
Adventure Recreation LLC
530-255-4505 Business
707-321-7224 Cell
adventurerecreation.co ( this is not a typo )
Thanks so much Lucija and Matt, and to the many others that wrote me and shared their SUP weight loss stories. As SUP grows so does the opportunity for more people to get fit and healthy. I really encourage those new to the sport to take the opportunity and feel and experience what all the buzz is about. As I always say, SUP will change your life.
To see all of my articles about how to get stronger for the sport of SUP, go to:
I ride Naish boards. The line up for 2012 is unreal! We’ll have up to 31 boards like last year and the lines, designs and graphics are killer. I’m so stoked for the winter, monster swells and for some exciting Maliko runs. Check out the current line up here:
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!
Meet Clay Everline, MD. and get your own copy signed. He’s got a wealth of knowledge and experience and can often be seen on Oahu’s N. Shore as the doc on the beach who is ready for anything at all the big contests! He’s been my head doctor at my events and as a surfer he knows that sometimes even on the smallest of days, big things can happen. See you there!
When the big stuff goes down, are you ready? A SUP board can be very dangerous in small and big surf. Learn what to do if you get hurt, your fin slices you or someone blacks out from a board hitting them. Know right of way and how to prevent accidents on the water. These things you must know if you want to charge in big and small surf!
Introducing Clay Everline’s et al, Surf Health Handbook! I know Clay personally and think this is the most helpful, comprehensive book all stand up paddlers,
Suzie & Clay
surfers and water sports enthusiasts should have in their car or on their book shelf. I worked with Clay on this book on the fitness aspect ( see photos ) and he is spot on with the warm ups, exercises to help prevent injury and shares what to do if the worst goes down. Also see all the great tips on how to prevent and manage injuries from SUP. Get it now! Excellent work Clay! Suzie
“Surf Survival”
The surfer’s health handbook
Skyhorse Publishing, Inc. NY, NY
Synopsis
Written by 3 hardcore surf docs, this book gives surfers the complete lowdown on surfing related medical problems; how to diagnose them, how to treat them, and how to prevent them. With chapters devoted to first aid, fitness, dangerous marine animals, big wave surfing, overuse injuries, surf travel medicine and more, Surf Survival is a book no surfer should be without. Surprisingly entertaining, and very comprehensive, over 300 pages of text and 200 illustrations and photographs describe in practical terms how to deal with the myriad of injuries and ailments that can afflict surfers. From shoulder dislocations to surfer’s ear, fin cuts to first aid kits, this book is written for surfers who know that self-sufficiency is the name of the game. Don’t leave home without it.
Reviews
“This thorough, authoritative and oddly enjoyable book tells you not only how to treat surfing’s myriad ailments, but also how to prevent them. For that reason alone, it might be the most important piece of surf literature you ever buy. All that,plus lots of photos of gnarly injuries.”
- Steve Hawk, former editor of Surfer magazine
“Nobody has thought more, studied more, or cared more about the lifelong health and survival of surfers than Mark Renneker. Surf Survival brings together all that priceless knowledge, along with invaluable contributions from Nathanson and Everline, to make a must-have volume for every surfer everywhere. From surf-specific wilderness first aid–critical on any serious surf trip, anywhere on earth–to big-wave safety and even the very real scourge of surfer’s ear, it’s all here. Don’t even think about it: if surfing plays any role in your life, you need this book.”
-Daniel Duane, author of Caught Inside, A Surfer’s Year on the California Coast
“I’ve read over 100 surfing-related books, but Surf Survival is the first one that I’ll carry with me on every surf trip. ”
-Drew Sievers, The Waterman’s Library
“Good medicine, and a fun read in the bargain. Read this book and surf until
you’re 100.”
-Matt Warshaw, author of the History of Surfing
“Great book by great doctors. Doc Renneker is a Balls-to-da-Wall big wave surfer, too. What a great combo: smart and hard-core surfers who care deeply about people and their health!”
- Greg Noll, Legendary big wave surfer, author of “Da Bull, Life Over the Edge”
Book can be purchased at major bookstores, and on-line at the link below.
Clinical Assistant Professor: Department of Orthopaedic Surgery, Seton Hall University, School of Health and Medical Sciences and Department of Medicine, University of Hawaii John A. Burns School of Medicine
Certified Strength and Conditioning Specialist (CSCS)
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!
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!
On the N. Shore of Maui’s beautiful coastline, Suzie Cooney, Naish Team SUP rider, heads down an 8 mile coast run. Video shot by Simone Reddingius. Light winds meant for a big workout. The Naish Glide is 14 feet long, 27 inches wide. Bathing suit by ATHLETA.
These atheletes are in amazing shape and train hard to compete in an event like this. Time on the water, focus, discipline, cross-training and fine tuning each stroke is what it takes. Core training, strength training and being well hydrated and knowing your body’s limits and when you can push it, also help in an excellent time result.
As a SUP enthusiast, athlete, and fitness specialist I’ve seen the transformations of how specific exercises that include upper body endurance, core training as well as balance training definitely make a difference in one’s performance.
Don’t forget to call Kelly Moore of Moore Water Time to get you to down the coast faster and enjoy a cool ride. Kelly, I heard you had a full van for this race!
If I can help you enjoy stand up paddling more, lean you out, or condition your body to pass your competitor at the next event, email me or call me.
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.”
Stand up paddling is no doubt taking the world by storm, and while you don’t need to be in the greatest shape to paddle, you’ll soon discover the benefits. As you begin to improve your technique, experiment with new gear and maybe decide to enter a race or wave competition, it’s a good idea to learn how to train in a balanced way to prevent injury so that you can enjoy paddling even more and stay on the water.
Stand up paddling works a lot of muscles and is well known for being a great core workout. It also requires a lot of work from the stabilizers of the shoulder girdle. The paddle stroke is a combination of medial rotation and abduction (of the top hand). The deeper rotator cuff muscles included are the supraspinatus, subscapularis, infraspinatus and the teres minor. This requires the work of the subscapularis, latissimus dorsi, pec. minor, pec. major, and teres major along with deltoid and supraspinatus to lift the arm up. The bottom hand is mostly stabilizing to transfer the rotation of the trunk to the paddle the muscles used to stabilize are mainly latissimus dorsi rhomboids, triceps, and middle fibers of the traps.
The rhomboid muscles interact with and help support the shoulder blade. Your trapezius (also referred to as your “traps”) are the connective muscles from the neck to the head of the humerus or top of the shoulder, and are responsible for stabilizing your neck and shoulder while you paddle. These muscles require a great deal of endurance. This is also where we tend to hold our stress and the area that can fatigue and cramp up on long distance races. I often hear of muscle fatigue and recently of a tear of the rhomboid as described by Kevin Vangritis. Read more of his experience and how he recovered:
Here, my dear friend and avid paddler Lucija Kordic, from Alameda, California, braves the chilly waters of the Bay Area and shares, ” My pants fit much differently now and I fit into some of my set-aside size 6 pants. SUP and intervals on the treadmill both make a difference!” Lucija is now training with me with her new SUP Endurance Program designed to help her improve her paddling strength and endurance for long distance racing. Go Lucy go! See you on Maui soon!
I could chat all day about SUP and what it has done for me mentally and physically. Both my wife and I have out degrees in Recreation Administration and Business so we are looking forward to putting our education and experience to use helping others share the passion we have for SUP. We have been following you and all that you have done for the SUP industry. Thanks for all of the inspiration and knowledge you share so well.
Suzie Cooney, CPT owner of 
I ride Naish boards. The line up for 2012 is unreal! We’ll have up to 31 boards like last year and the lines, designs and graphics are killer. I’m so stoked for the winter, monster swells and for some exciting Maliko runs. Check out the current line up here:
