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!
Are you ready to basically free fall with a piece of fiberglass pushing back to you as the force of gravity is sucking you down? Sure, you’ve been paddling; you’ve got good core strength, but what about the legs? Will you still be standing, and do you have the power to recoil your body to pump for the speed you need into the next turn?
Gravity and surfing, water drag, board buoyancy and you, are all opposing forces that join you as you make your drop down the face of a small wave, or if you’re one of the few brave enough to step into the trough of JAWS. Being well- conditioned and strong, along with cat-like reactions can make you or break you.
Without getting too technical on the values of centripetal force, board speed, or if you’d like to learn what “C = gT/2LL” means, go to Leslie Brooks site and read more:
Getting Physical The Physics Behind Surfing, and read up on: C = Wave Speed g = Acceleration caused by gravity (9.8 Square meters per second) T =Wave Period L =Wave Length Test on Monday, so study!
Back to the “physical” aspect of what I do and know, I wanted to ask an expert! I had the pleasure of talking with Dave Kalama , big wave surfer here on Maui on the subject that fascinates me; how the g –force effects of gravity as you drop down the face of a wave and how you need your body, especially your legs to hold your line as gravity is pulling you down. He helped described to me the importance of training for leg strength for exactly this.
He said, “When you’re surfing down the face of a wave all muscles need to be firing at once. The slow twitch and fast twitch muscles must both engage.” As a trainer, I get this. An example of slow twitch muscles that tend to be smaller in size, slower to fatigue and if we get scientific, increases oxygen delivery, vs. fast twitch, larger muscles and quicker to fatigue and basically are considered the power house muscles of your body.
Slow twitch muscles also include stabilizing muscles. Think of endurance, running a marathon, swimming laps vs. a power lifter will have fast twitch muscles to utilize for big bouts of serious lifting. Here I’m talking about quick, explosive reps, but only lasting a few seconds. For this, think of glutes and quads.
He agreed that most people spend a great deal of time on core and upper body training; but reemphasized the need to spend even more time increasing your leg strength.
For example, Dave does a minimum of 200 leg lunges, max 400 to 500 consecutive. Then a few sets of leg dips and some quick paced step and jump lunges followed by jump squats. Plus running up the sand hill backwards really warms him up. He trains a great deal in soft sand and is a firm believer that your toes, feet and ankles play a key role for board and rail control.
Dave explained it like this, “One can have board and rail control, but then you need to call upon power to take advantage of the control. Then there is board speed. To get speed, you need to take advantage of the control and power. You’ll need to have powerful legs to pump the board to increase your speed. It’s all connected.”
Dave says, “If I had to pick any part of the body I’d train for surfing, it’d be legs over upper body. If you have bird legs it won’t do you much good.”
This makes good sense to me. I’ve seen Dave do some serious training here on Maui and it’s very inspiring. He also added that cycling is key to add to your training routine to help increase your power on big days.
Adding leg work to your routine seems easy enough, but its how you make the exercises extra challenging that be the ticket. There are lots of variables or things you can do to get those legs pumped up to help increase board speed.
Traditional squats, leg press and extension machines are great, but also add some plyometrics to the mix. Plyometrics is a term to describe the type of training that is explosive for speed and power. For example, I think of dropping down a wave I think of “Drop Jumping”. This exercise requires you to drop to the ground from a box or raised platform then immediately jumping up. I’d recommend starting on a platform that is not too high at first. Start with a 2 foot (24 inch) sturdy box, or simply standing on the ground and doing what I call tuck jumps. You can change the “variable” by changing the speed of the movement. Also, jumping over and object like a bench, cones or a log at the beach or park:
Here are some basic explosive 2 legged hops. Remember soft landings, not flat footed. Use your body to propel you up:
Plyometric training can be worked into circuit training or can be as simple as skipping, hopping or bounding. Keep in mind this type of training is pretty intense and requires one to have a pretty decent base of leg strength, knee stabilization and hip stabilization, and no known orthopedic challenges.
I will line up 2 BOSUs in a row and have my clients use their own body’s inertia to hop up with two legs together as high as they can, land on the BOSU and then on to the next BOSU. To make it more interesting, I may fire an 8lb medicine ball at them to catch in mid air to test their reaction.
2 legged hops from Standing Position over bench, cone or other object: 10-12
Lateral or Forward 2 legged hop up to BOSU or across 10-12
Repeat 2-3 times. To increase intensity, reduce rest period, add more weight, increase drop box/bench height.
Or, take one of these exercises and work it into your regular training routines.
Pre Conditioning: As mentioned earlier, this type of training, requires a solid base of strength training, supportive athletic shoes and should be performed on padded surfaces such as grass or the beach, or in a padded area to absorb some of the shock.
Proper active or dynamic stretching should also be performed before your routine and of course the proper cool down to follow. I’d allow 2-3 days for recovery in-between a plyometric session.
To recap, surfing is the ultimate sport that demands so much of the body and if you want to be good, go deep and drive into the next turn, you better have the legs to do it. This type of training is also excellent for stand up paddling small and big waves!
Cycling, plyometrics, soft sand running, lots of lunges, weight training is a great way to be ready for the action.
Thanks again Dave for adding to the topic! I hope you found this helpful and informative. We’ve just touched upon the very simple aspects of leg training for surfing here. If you want more information or want to train with me personally, let’s do it!
I encourage to you to share your experiences, tips and big wave adventures with us. Also, to learn more about Dave Kalama go to: http://www.davidkalama.com/
Also stay tuned for my SUP/Fitness Adventure clinic in Costa Rica next year.
Come Join Me for a Four Star SUP Adventure in beautiful Costa Rica
Mark your calendar! April 10th -17th, 2011 Costa Rica. Join me on a 4 star SUP adventure. Train with me daily and SUP while we enjoy the beautiful accommodations at the Zancudo Lodge. See photos below. Space is limited space. Book now!
Suzie has taught hundreds of women how to stand up paddle ( and men too), but more importantly she has the contageous ability to make everyone at all levels feel comfortable no matter what level of fitness or skill level.
As a professional Team Rider for Naish International, her knowledge of the water and her own experience in the waves and as a SUP racer is easily translated to her students.
She is a world renown fitness expert for over 11 years and blends her training to compliment the sport of stand up paddling. You will learn all of her tricks of the trade on and off the water and have a blast doing it.
All levels of fitness and stand up paddling are welcome!
The Zancudo Lodge is surrounded by the beauty of Costa Rican wildlife and foliage. Stretching for miles and miles, the private Zancudo beach offers the perfect setting for a massage or pure tranquil relaxation and the conditions offer fun for all to stand up paddle. Learn more here: http://www.standupcostarica.com/
The lodge is located on the scenic pacific coast of Costa Rica, on the bay of Golfo Dulce 4 miles from Golfito. The property is ideally bordered by the Pacific Ocean on the west and the Sabalo River on the east.
As most of you know, SUP or stand up paddling is a big part of my life and I enjoy teaching others and sharing the health benefits of this sport.
Here is an article I wrote for ATHELTA to share my knowledge and enthusiam for how I see the sport shaping the world but more importantly, how it’s getting more people healthy.
Well, by the overwhelming response and stories I read as one of the judges for the most recent ATHLETA and SIREN SUP contest, one can say that any age, any person can “sweep” their way to better health, just about anywhere there is water. People all across the world are “sweeping” their way to better health and having more fun than they ever imagined. “Sweeping” is a slang term used to describe the sport that is going viral faster than any social networking media and changing the world of sports on any body of water — and just about anyone can hop aboard.
Stand up paddling, paddle surfing, or SUP is helping people of all ages and sizes catch the surfer’s glide, and helping people in all walks of life get fit and healthy, faster and safer. People are simply getting addicted. The Wall Street Journal recently reported on the rise in popularity — not just for those, like me, who are fortunate enough to live in Hawaii or California, but anywhere there’s an ocean, lake, bay, or even river rapids, you can find this world phenomenon catching on. There are SUP fitness boot camps and clinics popping up anywhere there is water. You may have noticed more races and events happening in your community too.
Below are some photos of a recent FREE women’s Sup clinic last month, and these gals were wonderful. In the first hour, there were smiles across the ocean and a new found ticket to health. I do these monthly to ensure the health of our community and introduce women and men to a new way to get fit! For “fun” I had the girls attempt a few push ups. They were amazing. On the right is Amy Hampton, the Director of Maui’s American Heart Association, getting her heart pumping!
WHAT’S SUP?
According to Wikipedia:Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and began as a way for surfing instructors to manage their large groups of learner surfers, as standing on the board gave them a higher viewpoint, increasing visibility of what was going on around them — such as incoming swell. To begin with, this started with using a one-bladed paddle, whilst standing on a normal length surfboard. The popularity of the modern sport of SUP has its origination in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.
THE BENEFITS OF SUP
Not only can you lower your blood pressure, improve your cholesterol and feel more energized after a session, but the overall experience of being on the water is often touted as “aqua therapy.” The benefits of having a sport you enjoy and can do on a regular basis can alter many of the morbidity factors that decrease our health and plague our society.
I use this sport as a cross-training tool for almost all my clients who are comfortable in the water and who can swim. It is low impact on all joints and is also being used to improve balance and core strength for people recovering from serious injuries. I used my stand up paddle board to recover from a serious bilateral leg and ankle accident. I have also witnessed this sport transform people’s lives overnight, by instilling a new found level of confidence and achievement, making them feel invincible!
As a sponsored team SUP rider for Naish International, instructor, and SUP clinic organizer, I love to introduce the sport to everyone who visits Maui, and help others perfect their paddling stroke — from flat water fun to waves, and the really popular coastal long distance down winders we do here on the North Shore of Maui.
But, before you hop aboard, I’d like to offer my professional experience and expert resources about water safety, board and paddle selection, and how to maximize your fun to maximize your health so you can glide into your later years with a smile and healthy body!
WATER SAFETY
First and foremost, know how to swim. Sounds simple enough, but on occasion I have come across eager students and clients who think the board is their safety. Not so. If you were ever separated from your board, you need to know how to swim to shore or to a safety vessel. So be sure you can swim, or take a class in your local community.
Also, know the waters you are attempting to enter. If you are new to a spot, wait at least 10 minutes to watch and observe where others enter and exit the water. Watch to see if there are underlying currents or other obstacles in or near the water. If it’s windy, be sure to know if it’s on shore wind or off shore wind. This is very important. You wouldn’t want to be blown out to sea or across the other side of a lake. If there are surfers or others recreating on the same body of water, be courteous and mindful. If you are a beginner, stay away from others until you are confident of your board skills.
Always tell someone where you are going and when you expect to return, and maybe always go with a buddy. Make sure you are properly hydrated and have eaten enough food so you have the energy needed to stay out on the water and enjoy. On long distance runs, I’ll often wear a waist hydration pack filled with water and electrolytes. I may even stick a pack of endurance gel in there too.
Be sure your board has a safety leash. This leash is my coil race leash attached to my race board. Leashes can be worn around your ankle or calf. This keeps the board attached to you should you fall off. It’s a safety hazard if you do not wear one — your board can easily slide out from underneath you and hurt others.
BOARD TYPES
If you are a beginner to the sport, it’s best to get a stable board to have the best experience. I’d say start with a board that’s at least 10- 11 feet long, maybe a little longer, and 29 inches wide or a little wider. Some boards are shorter, but boards as wide as 35 inches offer fun for everyone at any level! The learning curve with stand up paddling is amazingly quick. I’ve seen people outgrow their boards in a month’s time. (Once you’ve mastered the beginner stage, you may want to try some waves or enter a long distance race!)
There are basically three types of boards:
RECREATIONAL BOARDS are great for the entire family or if you simply want to cruise around with your friends. The board sizes range from 10 feet to 12 feet and come in different widths. Remember, the narrower the board, the less stable. Board construction and materials range from epoxy composites, wood veneers, and carbon wood composites to what are also called soft tops. This board is called the Mana made by Naish. It’s a ton of fun, very stable and can easily be a nice cruising board and catch some waves too. It is 10 feet long by 32 inches wide.
Suzie Cooney photo by Simone Reddingius
WAVE BOARDS, like mine pictured here, are very thin, fast and can turn on a dime down the face of a wave, much like a surf board. This board is a 9’ 3” in length and 29 1/6th wide. This board is purely for the waves. Some wave boards are as short as 7 feet, much like a surfboard.
RACE BOARDS are really exciting and can even come with rudders built in so you can go up wind, or hold course on a race into chop with more ease. My race board is rudderless and is 14 feet of fun! We catch “glides” on swells that sometimes seem like half the length of a football field! Race boards are also used in flat water competition, and can be 17-18 feet in length.
Here’s a quick video snippet of what are called “ down winders” on Maui’s N.orth Shore. Simone Reddingius followed me down to grab some simple fun. Normally we have tradewinds at our back, blowing anywhere from 20-35 mph. This day was quite light. You can get your heart rate up pretty quick from the thrills of catching what are called “glides” that can connect from swell to swell.
A FUN DAY ON THE WATER
Here’s a few photos from our recent local Maui race, the Naish Championships. It was a 9.5 mile down winder on the open ocean. I felt proud wearing my ATHLETA tattoo and made sure my board was covered in ATHLETA stickers too! Off we went all 204 racers from six different countries! I came in a modest 5th in my class. I encountered fin and leash issues approaching the finish, but had a great day.
Paddles also come in different lengths, widths and materials. There are paddles made of alloy, carbon/glass composites, carbon/wood composites and full carbon. Some are even adjustable. As the sport continues to evolve, they are getting more and more comfortable to help reduce fatigue and increase performance.
I just love how my paddle’s shaft is much thinner in diameter and the handle is incredibly comfortable. I have a paddle for wave paddling, racing and cruising. Different paddles are used, and vary in length. Some blades are narrower than others, but are typically 8-9 inches wide. Sometimes as I’ve noticed that if I switch down to an 8” paddle, my shoulders will be less fatigued. This is another article in itself.
There are many theories on how to measure a paddle, but really it’s personal preference. Here’s a chart I thought you’d enjoy to learn more about stand up paddle length:
SUN PROTECTION
ATHLETA rash guards are great, stylish sun protection! You can have fun, look good and most importantly be protected by the sun. This cute rash guard dries quickly and is 50+ UPF. This is the Summer Shade Tee.
I also apply sunscreen not only to my face and neck, but to my hands too! Find a nice lip sunscreen too, and maybe a hat. I also try to wear good eye protection from the glare off the water.
ENERGY AND HYDRATION
Having fun on the water, with stand up paddling or any sport you enjoy, is sure to be more exciting if you don’t have to stop what you’re doing because you’re running out of steam or your thirst needs quenching. I like to suggest that before you venture onto the water, hydrate with at least 8-16 oz of water. On days where you might go exploring on longer distance paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one Remedy Pack by North Face, that offers storage for quick snacks and allows you put in a liquid bladder.
I always keep a few gel packs and a couple of small bags of almonds if I’m paddling for distance in my pack. On big training days, I’ll also add an electrolyte powder to help me fight cramping or extreme hydration.
As you’ve noticed with some of the great articles about SUP here on Athleta Chi, stand up paddling is all the rage for a great way to get healthy. You may not live on a beautiful island like Maui, but if you live near a serene lake you can explore interesting waterways. Find a sport that you enjoy to add to your current fitness routine. It’s an amazing way to tone your body, feel exhilarated and meet wonderful other paddlers in your community. STAND UP for your health and “sweep” today!
Feel free to contact me anytime if you have any questions about how to get into the sport, or want to share with our Athleta Chi community how SUP has helped YOU be healthy. If ever on Maui and you are seeking to plan a group , corporate or private lesson for SUP, call me! And if on Maui August 24th, join us for a Full Moon Paddle in North Kihei. Click here for details »
SUZIE COONEY is a former sponsored motocross racer and windsurfer who currently fills her time surfing, stand-up paddling, windsurfing, mountain biking, snowboarding and riding motocross. She is a professional fitness trainer… {more}
Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his age group, 14 foot no rudder class, at the 5th Annual Naish Paddle Championships here on Maui July 18th. Jeremy finished with an impressive time of 1:18:45. Click here for more race info. This is the 5th year in a row he’s won the Naish rudderless division. I know he wants to keep this streak going!
“Suzie’s training keeps me at a high level of fitness without paddling. I’ve learned some really challenging exercises that are fun
Jeremy Riggs photo by Darrell Wong
and will keep me strong outside of paddling. I also want to prevent injury. The number one thing Suzie gives me is more confidence and now I feel more prepared. Suzie’s helping me out tremendously. I’m doing more, so I should be better. ”
Jeremy Riggs Naish Race photo Jimmie Hepp
Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01. On June 12th, 2010 the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle in Oahu, his time was 1:39:15! Along with relay partner Mark Raaphorst, they took first place in the April 24th, 2010 Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .
Jeremy BOP Oahu Photo by Simone Reddingius
Jeremy is definitely strong and focused. We’re keeping it simple for now and introducing core and stabilization work, in addition with specific exercises to increase paddle power and endurance. Here in this photo, he’s performing a shoulder press with light, 10lb kettle bells while balancing on a Vew Do board to help promote quick reactions, glute strength, shoulder endurance and independent leg performance.
By keeping his body in tip top shape, this will help Jeremy prevent injury and overuse incidents. Over training is common in top athletes and learning how to balance a training routine is paramount to break through to the next level.
Jeremy photo Dale Kanekoa
If you want to be the best in your sport, I’m here to help you! No matter what level of performance you’re seeking we can increase your performance and endurance.
Jeremy lives in Maui with awesome wife and mother, Jill, baby Ruby and big sister Natalie.
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.
Today was another amazing coast run from Maliko to Lowers at Kanaha. It was extra special because of Kelly Moore’s awesome shuttle service for Maui residents and visitor alike, that picked us up right on time at the lower Kanaha parking lot and a couple others from the Harbor. With winds today averaging 30 mph, and gusts to 40 it was a low stress, fun day. Today, I had my 14ft Naish Glide and wow, catching swells, some over 50 yards it seemed.
Kelly is professional and is a water professional who knows Maui’s coast very well. Her van is brand new with blasting AC and the boards on the trailor, we’re good to go! So for your one man or SUP, this is a deluxe way to go. Ten bucks for the day or grab a punch card for $90 and get 10 rides. Great deal!
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.
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!
Always tell someone where you are going and when you expect to return, and maybe always go with a buddy. Make sure you are properly hydrated and have eaten enough food so you have the energy needed to stay out on the water and enjoy. On long distance runs, I’ll often wear a waist hydration pack filled with water and electrolytes. I may even stick a pack of endurance gel in there too.
29 1/6th wide. This board is purely for the waves. Some wave boards are as short as 7 feet, much like a surfboard.
Paddles also come in different lengths, widths and materials. There are paddles made of alloy, carbon/glass composites, carbon/wood composites and full carbon. Some are even adjustable. As the sport continues to evolve, they are getting more and more comfortable to help reduce fatigue and increase performance.
This cute rash guard dries quickly and is 50+ UPF. This is the 
paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one 
Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01. On June 12th, 2010 the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle in Oahu, his time was 1:39:15! Along with relay partner Mark Raaphorst, they took first place in the April 24th, 2010 Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .
