5th Annual OluKai Ho’olaule’a
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Reduce Leg Fatigue, Improve Balance & Carving for SUP! Add the 24″ Gigante Disc to the Indo Board Original Package
Waves are a force of nature like no other. Susan does a superb job to illustrate this and more. A great read!
My Cause: Mental Illness Awareness
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5th Annual OluKai Ho’olaule’a SUP & OC1 Race Results 2013
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May 12th & May 13th 2013:
SUP: DAY 1 SUP RACE RESULTS: http://live.pseresults.com/e/27#/
OC1: DAY 2 OC1 & OC2 RACE RESULTS: http://live.pseresults.com/e/28#/
Stay tuned here for full coverage from Fun Paddle to SUP & OC1 action. Lots of photos and videos coming soon.
Also to air on Ocean Paddler OluKai Hoolaulea the first Tuesday of June in Hawaii on channel 12 and 1012 and nationally on the NBC Universal sports network! More details to come.
Suzie Cooney
Owner of Suzie Trains Maui, LLC
To be sure you catch all the Maui SUP news, training tips, videos and more subscribe to our free e update:
MAUI: FREE Three Mile Stand Up Paddle Downwind Practice Paddle in Preparation for the
5th Annual Olukai Ho’olaule’a Fun Paddle
Sunday April 21st, 2013 9:00am
 
It’s that time of year again to get your stand up paddle board, canoe, kayak, Oc1, prone paddle board; and if you’ve ever dreamed of doing your first downwinder with a hundred other first timers or downwind beginners, come out and join us! Now you can experience Maui’s epic North shore with an experienced safety crew to guide you. Experience what it’s like and prepare for the May 11th, 2013 real Fun Paddle. Or, maybe you’ll be brave or are ready for the longer distance of 8 miles from Maliko to Kanaha Beach Park.
There is NO registration required for this practice paddle. All levels of paddlers are welcome. Recommended board length is 10 ft or longer. You are responsible for board and transportation to and back to your car from initial starting point, the Paia Youth &Cultural Center. Please do not contact PYCC for details. Contact Matthew Murasko 808-214-4349 or Suzie Cooney 808-283-2121. You may also email me through this website.
It is highly recommended you have stand up paddling experience. If you are unsure you can contact me. There is no shame in being on your knees should you feel more comfortable.
DATE: SUNDAY, APRIL 21ST 2013
TIME: 9:00am Please arrive by 8:15 to sign safety waiver, unload board and prepare for skippers meeting at 8:45
WHERE: Paia, Maui Paia Youth & Cultural Center ( see map below )
FINSIH: Kanaha Beach Park First paddler in, usually 30-45 minutes, beginner novice 45 min + Weather dependent. Course length 3 miles.
What to bring: Board, leash, paddle, rash guard for sun protection, sunscreen, courage and enthusiasm!
Don’t wait, register now for the real deal, May 11th, 2013 here at the official registration site at OluKai. For $25 you get a t-shirt and ticket for luau and live entertainment!
Map to Paia Youth Cultural Center:
View Larger Map
For those seeking transportation for the event, Moore Watertime is available! RSVP NOW!
Moore Watertime will be providing shuttle service from Kanaha (end point) to Paia Youth & Cultural Center before the paddle.
* Sign up now to reserve your seat. Space is limited to first 11 paddlers
Love to see you all there! If you have any questions, please feel free to contact me.
Aloha and Mahalo, Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
Music makes the world go round and it makes me paddle faster! Let’s face it, training at high speed anything takes a little motivating and maybe some groovy tunes will help you paddle faster too and keep your stand up paddle training sessions more focused and gratifying. Gear review below.
photo credit Darrell Wong All Rights Reserved
Whether you’re training for long distance courses, or adding time or additional miles to your current training regime and you’re a recreational paddler, those long hard miles with some tunes to make you smile through the pain and increase your pace could be just the trick for you. I want to share with you here how to enhance your SUP training so it’s more structured and enjoyable with music.
Like any kind of training I do, I treat my stand up paddle training sessions like a session in my studio or on the beach. I have a plan usually with a goal in mind; I’m well hydrated and fueled ( solid breakfast ) and have my rock’n play list that puts a smile on my face. I have a variety of artists that I’ve selected that actually help me control my interval spreads.
Tip: Don’t play the music too loud for you’ll want to make sure barges or cruise ships or other paddlers have you in sight and you know they are there.
For example, plan: 5 miles flat water intervals Kahului Harbor. There may be side chop or head winds. First, I warm up to (2) two mellow grooves, then I know after my 6-7 minute paddle which is about how long these two songs will be in total; the next song is going to have a faster tempo so I’ll increase my paddling tempo a one notch up.
In this warm up mode to medium tempo paddling speed, my stroke distance is of average length with a decent reach and my breath is steady as I begin to prepare my mental state for the next song.
Then full on heavy guitar, full throttle song like Renegades of Funk by Rage Against the Machine, reaching and digging with everything I’ve got! Yeah! Now here my stroke distance changes, my brain state shifts and I’m finding my deepest power in my obliques to share the load and power.
I’ll break it down. So that full throttle song is 4:34 minutes, too long to maintain a true state of and normal anaerobic threshold, so I give it 1 minute, then don’t cool down fully but bring down my pace, lengthen my stroke for the rest of the song. I’m still focused, head down and keeping my form in hopefully consistent from left and right side of board. I know this is temporary. I drink a sip of water from my hydration pack and get ready.
Continue reading Stand Up Paddle Interval Training to the Beat
Learn Advanced First Aid for SUP Surfing – Prepare Yourself For Open Ocean Endurance / Safety – Learn Wave Etiquette & Board Handling – Gear Review -Downwind Paddling Tips – SUP Fitness Training Tips
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 In my line of work, I meet so many people who leave a lasting positive impression on my life. But when I learn that I’ve done the same for them, it makes what I do even that much more meaningful!
At the risk of tooting my own horn, I’d love to share this blog post with you from two of my very spirited clients, Ed and Judy from Bend, OR (you might remember them from an earlier article: Eddie’s SUP Fitness Journey Part One: Goal Olukai Ho’olaule’a SUP Race Maui 2013).
Original article published by Elder SUP on elder-sup.com
“Sometimes fate seems to send a subtle message in ordinary observations. This time it came from a name and the resulting initials – Suzie Cooney, SC. Ed and I are in week 8 of our “Eddie Will Go on the Olukai Ho’olaule’a” race – comeback from extensive shoulder surgery. Week 8 is the best one yet. We are actually in Maui and are SUP surfing and doing sweet down-winders every day on our Naish 14? Glide GX. Last night we had dinner with our trainer-from-a-distance, Suzie Cooney, CPT of Suzie Trains Maui.
There’s nothing like a face-to-face conversation over ono burgers at the Fish Market Restaurant in Paia, especially after all the support we’ve gained from Suzie over the past months. How did two 63 year olds from Oregon come to be trained by Suzie Cooney on Maui? That’s quite a story.
We were casually playing at down-wind riding while on vacation in Maui in May 2011. Hearing that the Olukai Ho’olaule’a offered a “fun race” of just 4 miles we grabbed our rental surfboards and registered. The day of the race we were all butterflies and doubt. Ed was having shoulder surgery 4 days later and we were second-guessing everything. Then the announcer gathered us all for a pre-race warm-up, and we met Suzie.
With a warm smile and ultimate encouragement she talked and moved the nervous group through breathing, stretching and a warm-up. Surprisingly, by the time we were done the group had a relaxed and solidified feel. Then we were off for one of the most exhilarating fun-runs ever. We decided that when Ed was able to train after his surgery, just seven weeks ago, we would start training with Suzie. We set a goal to do the 8-mile run from Maliko Gulch to Kanaha. Suzie’s regimine has been just what Ed needed. Continue reading Inspirational Stand Up Paddlers Spread the Stoke As They Practice Their Strokes
 Last week, we introduced you to Brian Coppedge of Haiku Maui, who was taking on the challenge of learning to SUP. Read all about his first experiences here. Brian has been hard at work (and play) this week and has more insight to share!
“Week of one of my SUP training is now in the book that means it must be time to bare my soul to all of my new friends. I was excited to get in the water on two back to back days this week and really saw a marked difference in my confidence and basic board handling skills. I can already see that my biggest challenge to meeting my goal by the May 12 event is going to be carving out enough time in my week to make sure I have ample board time.
I think the best way to approach covering this past week is to break it down into two parts; Part 1 “Water Training” and Part 2 “Land Training”
Part 1: Water Training
My partner Max and I headed out to a beach in Kihei near the 5 Palms Resort. The weather was perfect, sunny, fairly glassy conditions with just a little bit of wind to mix things up slightly. The first day’s goal was simply to get use to our new (used) 16ft board. The big challenge for me was that the board was much narrower than the board I had used when I went on my first lesson with Suzie. At just over 27 inches wide the board did not leave me much room for error.
After paddling about 100 yards out from the beach on my knees I started the process of trying to get up and stay up on the new board. First attempt went well, as I got up and managed to get in a good 10 or so paddle strokes before I leaned too much to the left and went Continue reading Brian Coppedge’s Downwind SUP Training and Fitness Blog Entry Two
Maui, HI
November 27, 2012
Stand up paddlers of all skill levels gathered on the serene grounds of Lumeria Maui on November 3rd for the SUP Pro Talk Workshop with Suzie Cooney. The educational (and fun!) land-based event touched on many important topics for paddlers, including the health benefits of SUP, water safety and ocean preparedness, SUP fitness techniques and training demos, and equipment reviews.
Clay Everline, M.D., co-author of the Surf Survival Health Hand Book, was on hand with a valuable lecture on First Aid, and pro paddler, Jeremy Riggs, heated the afternoon up with his tips on downwind paddling. Suzie Cooney, as charming as ever, kept the crowd entertained and engaged with her informative and “hands on” teaching style.
The big winner of the day was the organization Bring Change 2 Mind, as 90% of the event’s proceeds went to supporting the group’s fight to erase the stigma and discrimination of mental illness. The organization, founded by actress Glenn Close, provides educational material and a meeting place for a broad coalition of organizations that provide service, screening, information, support and treatment of mental illness.
Suzie shares:
“We were thrilled to sell out three months in advance. That really confirmed to me that people are eager to learn and support the sport. I’m a big advocate of those dealing with mental illness, so I wanted to spread the word about the organization I support, Bring Change 2 Mind.org.
Clay Everline, M.D. was very informative and entertaining, as was Jeremy Riggs, our local downwind pro who shared some of his helpful tips. The participants had great questions, which was helpful for the entire audience!
The event supporters and sponsors including, Naish, Kaenon Polarized Eyewear, Indo Board Balance Trainer, Pocket Fuel Naturals, Scosche Health & Fitness and CamelBak Hydration Packs, were all very generous in providing some great raffle prizes. People were stoked to win products that compliment their SUP lifestyle.” -Suzie Cooney, CPT, owner of Suzie Trains Maui, LLC
 For more information about Bring Change 2 Mind, visit: bringchange2mind.org
For more Stand Up Paddling Fitness Techniques, Success Stories, Workouts and Upcoming Events, visit: standuppaddlingfitness.com
Stay tuned for the soon to be released educational video of this SUP Pro Talk Workshop. This will be available to download on all platforms in December 2012.
WOW, DON’T MISS OUT ON THE GENEROUS OFFER!
FREE SHIPPING THROUGH DEC 17TH
“The most fun you’ll have off the water, I promise. You won’t even know you’re working out!”
For the BEGINNER to ADVANCED STAND UP PADDLER, This on-land training gear will totally increase your core and paddle power, leg strength and endurance, seriously improve your balance and reaction time.
Everyone knows that you’re coming to the Suzie Trains Maui studio or even at the beach, each session includes some serious time on the Indo Board line of training gear. For the beginner paddler, I may suggest the 24″ Gigante Flo Cushion that compliments the Rocker Board very well. For the intermediate to advanced paddlers the 24″ Gigante Flo Cushion combined with the Kicktail Board is also a very fine choice.
In the photo above, I’ve placed my 9’0″ Naish Mana atop of the Gigante disc. More air or less air in the disc changes the exercise. ( don’t forget to removes fins )
 In this photo, I’m “loading” my hips, legs and ankles with a 15lb kettle bell resting on my shoulder while I perform leg squats with 3-5s hold. WOW, burn. This helps increase total body and SUP board endurance. ( I’m on the “Kicktail” with just a little air in the Gigante to really make it work. )
I have so many videos on this website and articles that will help you advance your SUP skills and performance. So check them out!
The Indo Board Company stands behind their products and so do I.
Hop aboard and order yours today! If you need help deciding on what you may need for your health and training needs or for someone else on your list, please feel free to contact me through this website. I’m happy to help.
Happy Paddling, Suzie Cooney, CPT owner of Suzie Trains Maui, LLC
Maui, Hawaii: Suzie Trains Maui Studio
November 8, 2012 ( photos below of Kody & Casper training )
Kody Kerbox
You think you can keep up with these two on and off the water?! Good luck! Kody is wearing out the podium and Casper too. From big wave charging to long distance to sprint racing, the training today was TABATA! I chose these exercises to help express big, explosive power at the start, core and legs for waves and high speed upper body stuff. We had two Go Pros going!
I get totally fired up training my two Naish SUP team mates , Kody Kerbox and Casper Steinfath. After seeing them both perform at this year’s Battle of the Paddle with my own eyes and following their impressive stats, as a trainer and SUP paddler myself, I’m more impressed. Get used to seeing their names worldwide.
I had a couple of days on a photo shoot this past weekend with them as we chased a winter swell here on Maui and besides putting up with their usual ( Kody mostly ), comedic antics and talk of zombies and eating chili and rice at the Hana Store, I’m stoked to have had the chance to test them side by side and see what they had off the water with me! I’ve been training Kody a bit and we’ve had some other big wave guests, but I knew this would be extra fun.
I’ve seen Kody over the years develop and push himself and he’s got the Kerbox gene for sure, but observing Casper’s quick and sharp eye and
Casper Steinfath Photo Ian Borland
movements on the water are calculated and quite intense. They are both a perfect, competitive match.
My plan was to structure a workout they’d like as competitors, friends and teammates. Pairing them up for the next hour of intensity and keeping their stats side by side was interesting. TABATA training was my choice in the studio for I had a controlled environment and they were all mine! The exercise selection was purposeful and designed with stand up paddling’s demands in mind. They had never heard of it nor tried and they were game.
After a brief core warmup, my computer was ready feeding the program through the sound system, clipboard, circuit set up and the best part, two Go Pro Cameras mounted and ready. Kody and Casper are for sure competitive.
Tabata training; see my article on shocking your body with interval training here is an extreme challenge of high endurance, high heart rate circuit style training completed in a very short time with long lasting lingering effects. Kody and Casper’s sprint racing, big wave charging and long distance races can benefit from this type of training.
Always starting with an active warm up, advanced core training, balance training on dual IndoBoards on top of the Gigante Flo Cushion coupled with reaction force training and then on to the two Tabata circuit sessions. I kept their score and they were neck and neck in each circuit. Wow. Here are the results if you can read notes.
Stay tuned for the video follow up, but for now enjoy these photos. You can see that when I was busy taking notes, Kody is busy taking jabs at Casper! And Casper had a few moments of comedic performances “ON” camera, thanks to two mounted GoPro cameras here in the studio. Got ya!
Casper
Kody Kerbox
Give a shout out to Kody and Casper next time you see them at an event or race or even here. Please leave a comment and wish them well. You can be sure you’ll be seeing them often, everywhere!
Check out the Naish Gear at http://www.naishsurfing.com. The selection is endless and will suit all levels of paddlers!
Also if you want to train like a SUP star, you can order your IndoBoard Balance Gear through my websites, or click here. My favorites are the IndoBoard Gigante Flo Cushion, used for SUP training in combination with the Kicktail Board or Rocker Board. Keep in mind, if you take out your fins on your board, you can put your SUP board directly on top of Gigante Cushion.
I hope this inspired you to get out there and shred. You too can be paddlers like Casper and Kody if you plan your training and that includes rest and recovery. Don’t forget to add balance and reaction force training; one component that is an absolute must if you’re going to stick big waves or go for distance.
Thanks guys! See you back in the studio soon and on the next swell.
Aloha, Suzie Cooney, CPT Owner of Suzie Trains Maui, LLC and Naish SUP Team Rider Share and care out there!
Casper his beach back home!
Kody Kerbox
 As part of the Conquer Your Fears Win A Dream Vacation
( sponsored by KTLA Channel 5 in Los Angeles ) featuring a contest giveaway at Maui’s beautiful resort retreat, Lumeria Maui; I had the pleasure of taking our their morning anchor/reporter Lynette Romero and crew for a fun filled morning of stand up paddling.
KTLA:
http://landing.newsinc.com/ktla/video.html?freewheel=91045&sitesection=ktla&VID=23859060
As you’ll learn from the video, she was first introduced to the water later in life, at the age of 18. Since then she’s had a big fear of things related. I assured her she would have success and be hooked! Well, see for yourself!
We loved hosting Lynette and her family and crew. Lynette, you keep up the good work! You are an inspiration to me and to thousands! You and your daughter Olivia and darling hubby can share stand up paddling together. We look forward to having you back on our beautiful island of Maui.
Warm Aloha,
Suzie Cooney
Owner of Suzie Trains Maui, LLC Team Rider for Naish SUP.
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