Maui’s N. shore attracted over 400 total participants in ocean adventure excitement and adrenaline pumping paddling action. This year was unique with the first inaugural Ohana Fun Paddle which I helped host, to encourage new paddlers to experience a non-competitive 3 mile down wind paddle. Anything you could humanly paddle was welcomed. SUPs, kayaks, one mans, six mans and the special OluKai sailing canoe; Kamakakoa launched from Paia Bay to Kanaha. This was an event within the event. Over 100 paddlers entered the water with a big finish.
photo courtesy of OluKai
Then on up to Maliko Gulch was the big SUP race. The momentum was building as more and more boards began to fill the valley as the paddlers got ready for their 8 mile, more serious race. And what a race!
Thanks to Matthew Murasko, OluKai’s Hawaii Ambassador and team, and to many friends and volunteers this event was over the top. It was so organized, from the start to the finish. The luau, entertainment and award ceremony welcomed not only the racers but our entire island and the world. Join us next year!
Suzie Cooney
Read: “The Magic of Maliko“ Article written for Makai Hawaii’s Ocean Lifestyle Magazine
Suzie is available for SUP instruction/private event hosting and special events. Contact suzie@suzietrainsmaui for more information.
Join us for a special day of “Aloha” and give to the local chapter of NAMI: National Alliance on Mental Illness. This charity is very near and dear to my family and to the cohost of this event. NAMI offers tremendous support and helps so many across the country. With today’s stress and life changes, your mental health is as equally important as is physical health and they are both related. SUP offers so much to everyone who learns. Anyone can do it and being outdoors and on the water is a great combination that makes you strong and feel good. You can meet wonderful new friends and watch this sport change your life! This I promise.
I’ve been teaching for some time and my greatest reward is to see people glide across the water with a smile so big, well I just can’t describe the feeling. You can do it! You don’t need to be extra strong or already fit. This sport is gentle on the body and is so easy. Who knows, maybe one day you’ll be on your way to Maui catching some waves and paddling with me one day!
We have limited space so don’t miss out! I’d love to meet you.
For Stronger Stand Up Paddling
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.
photo by Naish: Suzie Cooney
By now you’ve hopefully worked into your training routine some of the total body exercises I designed specifically for stand up paddling; to work everything, including your core and hope you’re also working on your leg strength. In this series I’m going to ramp up your core work and take you to a higher level of core training for SUP. You will REALLY notice the difference as you train for the waves, flat water and downwinders. Without a strong core, your paddling will suffer. I have so many core exercises to show you, so please always check back here.Remember the core is defined as “everything excluding the extremities” also referred to as the lumbo-pelvic-hip complex. Think of the core to be where you gain that extra stroke, that extra glide to the finish or into next wave. It’s what connects you to the rest of your body and stabilizes your each and every move from head to toe. Some people think, oh the core is my abs. Incorrect! There are many muscles that involve the core and my number one target of the muscles are the glutes (butt muscles) and the deep internal and external obliques and can’t forget the low back muscles as well. We’ll keep it simple for now.
These exercises are challenging. Do your best and progress slowly as so you don’t lose your good form.
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.
Suzie is available on the island of Maui for private training and SUP Instruction/ Modeling /Clinics & Events. Inquiries: email suzie@suzietrainsmaui.com Permission required to use any photos/copy or material.
Get your INDO Board Training Gear and the Gigante disc:
Training for power comes with time and one should have a pretty good base of fitness before attempting some of these exercises. Extra precautions should be warranted to those who may have ankle weakness or other orthopedic challenges. You may have heard of plyometrics, which refers to very powerful, 2 legged, explosive like exercises that help speed and 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.
Exercise 1: Box Drops Equipment: Box or stable platform (24-29 inches off ground)
This exercise requires you to drop to the ground from a box or raised platform and land softly. It is very important to land on the balls of your feet, not on your heels. The box I’m using is 29 inches tall.
Exercise 2: Box Hop Ups
This powerful exercise can be a great cardio blast too. You can increase the difficulty by changing the speed or height of the box or platform you are jumping to. I suggest not standing too far away from the box or too close; about 12 inches away from the box seems to work well.
Despite unexpected high surf conditions the week before, the day could not have been more beautiful and the waves just big enough to give the eager paddlers three miles of rides and glides they’ll never forget!
Maui’s N. shore, Paia Bay Cultural and Youth Center was the place to be, April 2, 2011. ( Next OluKai Ohana Fun Paddle - April 30th, 2011 ) In preparation for The Third Annual OluKai Ohana Ho’olaule’a and new division, The Ohana Fun Paddle, this pre-practice paddle was a first, and I was thrilled to be co-hosting the event. Matthew Murasko, OluKai’s Hawaii Ambassador, gathered his safety team of two PWCs ( thanks to Rodney and Darrel ) and was greeting and registering our first arrivals before 8 AM with coffee, juice, snacks and lots of enthusiasm. I pulled together my main waterman, Milton, Randy, Jeremy, Michael, John, Tommy, Joshua and also, Nitsan from Naish; who wore bright green rash guards kindly donated by Rodney Kilborn; Mormaii.
Our paddlers ranged in age from late teens to 70 years young…special acknowledgment to Sharina Husted who just gave birth to a new baby daughter 29 days ago and had never done a downwind paddle before! Paddlers consisted of local Mauians to visitors from Canada, California and England.
With a total of 26 paddlers, 22 of them were about to earn their stripes. For those who have only dreamed of paddling out of the world famous Maliko Gulch, this was their first, courageous step towards that goal and a chance to to be with experienced friends to guide them. The winds were ramping up towards our 9 AM start and by 9:15, we had the perfect direction clocking in at about 15 – 18 mph.
The first challenge was a gentle shore break that was easily managed with the strong help of our PWCs and fine waterman. This was a part of learning: timing the sets, hopping up to your knees if need, and paddling hard. Then to hold your course and learn how to navigate with stronger winds pushing at your side was a new experience for many. Since this was not a race, it was easy to take one’s time and get more comfortable with a new spot and new conditions. Everyone one was so encouraging and helpful to one another.
Sharina's Adventure
Sharina Asato Husted of Wailuku who just had a baby 4 weeks ago shared,
”Yesterday was my first downwind paddle experience! After falling the first 4 times while attempting to stand, I was pretty bummed and vowed to never do this again if I somehow made it to the finish.
After the 1st mile paddling on my knees, one of the guards, Tommy offered to switch boards with me and I got up on my first try!! The rest is history! I had so much fun and am hooked!! I am incredibly grateful to you and your team for this awesome experience!
“Wow, Tommy, what a guy!! I was so amazed at how nice everyone was and the wonderful community of people that you have gathered together!”
Way to go Sharina!
At the finish, the lower lifeguard tower at Kanaha Beach Park, the first arrived in about 35 minutes and the group of the last paddlers at the 60 minute mark. This was a huge accomplishment for those who’ve never done a down winder before. The camaraderie and that feeling of doing something so exciting and sharing it with a bunch of new down winder friends was obvious. I looked around and remembered what it felt like on my first run. It felt great and I felt powerful and pumped up! Several people told me that this experience changed their life and gave them so much more confidence. They were hooked.
The Fab 5!
A special Mahalo goes to Paia Youth & Cultural Center for hosting us. Carl Rozycki for our professional videographer of InVision Maui Productions, Joshua Kjorven for the cool water shots, and to Rodney Kilborn for providing our PWCs and expertise, our awesome waterman mentioned above, Pete Thompson, Simone Reddingius for being my right hand good buddy, Matthew Murasko from OluKai.
Great job everyone! We hope you can join us on the next OluKai Ohana Practice Fun Paddle, April 30th, 2011!
Thanks for your continued support and frienship everyone, Suzie Cooney.
When: Saturday, April 30th, 2011
Where: Maui – N. Shore Paia Youth and Cultural Center
This is part one in a series of leg strength exercises written exclusively for Naish International:
Follow Suzie here to see more leg training tips!
Stand up paddling on flat water, waves or riding a board like the 14ft Naish Glide and catching a 50 yard glide, requires your legs to be strong together and independently.I’ve written articles before on leg strength, but I want to get really specific here for stand up paddling. These exercises are designed to demonstrate techniques to use your own body instead of machines to achieve your goals, allowing your body to become the machine and your arms and legs to be powerful and stay in control.
Over the course of a few weeks, I’ll be sharing with you lots of excellent leg exercises that will help you catch more waves, dig your rails a little harder for a faster buoy turn and introduce you ways to combine leg strength, power and balance into your personal training so you can be a better paddler. There are four main types of leg exercises I’ll be showing you: Stabilizing/Balance, Strength, Balance/Strength and Power. From small waves to big, connecting one glide to the next to casual paddling, I’ll attempt to break it down so you can learn about the fine stabilizing muscles around your ankles, knees and hips to the power house of your legs: the glutes. This year, you’ll be paddling stronger than ever!This Week: Stabilizing and Balance Exercises
These exercises help promote quick reaction times, foot and leg stabilization to recruit finite muscles around your feet, ankles, knees, inner thighs, and the muscles that grab the ball of your femur or hip.
Exercise 1: Half Foam Roll Balance to Single or Two Legged Squat
Contest: How has the sport of stand up paddling changed your life and what are you doing now to help others discover the sport you love?
Leisl and Suzie
Guys and gals, can you best describe in 200 words or less, how the sport of SUP has been life changing for you and what are the current health benefits that you may have discovered and how are you personally helping others share your knowledge and love for the sport?
I will review up to 75 entries and the contest begins today. All entries can be submitted to suzie@suzietrainsmaui.com by April 15th. I will personally read each entry and pick the winner. You may send me a photo of yourself paddling. Just one please. I will share entries on my Suzie Trains Maui face book page: http://www.facebook.com/suzietrainsmaui and announce the winner via Facebook. Have your friends vote or like the comment
You will be eligible to win a private 1.5 hour SUP lesson with me, ( Value $125 ) Suzie Cooney of Suzie Trains Maui and Naish Team Rider. Board and other goodies provided. This is not transferable. Must redeem prize within 6 months of win date.
Share with the world how SUP has rocked your world and made you healthier and excited to share SUP with everyone you know!
Follow us on Face Book: http://www.facebook.com/suzietrainsmaui
Aloha and can’t wait to paddle with one lucky winner!
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.
Whether you’re new to the sport of stand up paddling or preparing for an exciting Maui Maliko downwinder, having upper body paddling endurance and excellent balance will get you through the deepest troughs, maybe help you pass a competitor or help you enter bigger waves and swells with extra confidence and success!
I like to be as efficient as possible when training, so combining the two is perfect. The following exercise is just a sample of what you can do to get stronger, develop faster reflexes, increase the rapid firing of your finite muscles that stabilizes your larger muscles, improve your timed runs and possibly reduce fatigue and/or risk of overuse injuries.
It’s well known that SUP requires the entire body to perform and respond in unison. You’re never isolating one muscle group at any given moment. As you paddle, your entire shoulder complex, upper/lower back, feet, ankles, knees, hips and core (everything excluding your extremities) are executing each short or long stroke in a smooth, connected motion. Conditions can and do change, so adding some balance work is also a huge plus. I totally can tell that when I balance train, my reactions are sharp and quick.
Based on your current level of fitness, ease into some of these more advanced moves and change the variables accordingly. You can simply start with your own paddle or select one of the suggested weights. I usually start light and advance to heavy, to fatigue.
INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui
January 5, 2011 – Reporting from the most beautiful SUP, surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone, especially those entering SUP to advanced paddlers.
We have all the gear from INDO Board, including the new Gigante to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!
We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.
The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!
It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.
Then down to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.
In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.
Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.
You can tell we’re having too much fun. I can’t wait for this spring when I host mySTAND UP ForWomen’s Health and Fitness in April, here at the lovely Zancudo Lodge ! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events. This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday.
Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars. Also a big gracias to Gregg and the Zancudo Lodge for hosting us and the SUP clinics with the other trainers this spring!
The Gigante disc 
