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
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:
Paddle Your Way Sexy! SELF Magazine July 2011 Issue:
TweetStand up paddling definitely gets you in AMAZING shape. Brody Welte in Florida mentioned offers some tips through his paddle fit course on how to do so. I also teach SUP beginner to advanced, and as a competitor know first hand that this sport will transform your body! Anyone can do it and you don’t have to know how to surf!
With the OluKai Ho’olaule’a wrap up complete, I’m a bit late in writing this post, but as I was shaping this follow up article on my friends and SUP racers, Kevin Vangritisfrom North Carolina and Jenny Ryan from Australia; it occurred to me how true it is that if you want to place you can have it. But, you’ve got to REALLY want it, see it and train for it. ( See my article on What You See Is How You Perform )
Jenny Ryan, my charging friend from down under; trains rigorously back in Australia and just won her age division here at our OluKai SUP Race May 14th,2011. Like Kevin, her training is intense, planned and has an end, and anticipated result.
Congrats to you both for applying what we’ve talked about and just being the fierce, disciplined competitors you are; and all the while being two wonderful humans to know. It’s a pleasure to see you both doing doing so well and inspiring us all.
Jenny Ryan photo courtesy of OluKai Premium Foowear
First up Jenny: I really enjoyed training with her and watching how she get’s into her “real” zone. Man can she paddle in a mighty way. I asked Jenny to write a follow up for us, so you can enjoy through Jenny, what it feels like to train, prepare and then win! She confesses that she actually just came to have a few good “runners” as she calls them, but she paddles to win!
Jenny writes: “After arriving on Maui and getting a few Maliko training runs under my belt race day had arrived! I jumped on Kelly’s Maliko shuttle – filled with fellow pumped and excited competitors! The closer we were getting to the Gulch, the stronger the winds were getting! This only meant one thing, the race would be fast! When we all got to the Gulch and registered it was starting to hit me. I was back and I was about to race again! I kept seeing faces from last year’s Naish race, with fellow paddlers Andrea Moller, Devon Blish, and T surprised to see me! It was great knowing that some of the top Maui paddlers were stoked to see me back!
After the Pule (prayer ceremony) we all started to enter the gulch and get ready for the start of the race and before I knew it the race started!
The first 3/4 of the race was amazing! Dodging turtles, flying fish, and catching some of great runners! Everything was going great till I noticed something the runs
Jenny Ryan photo courtesy of OluKai Premium Footwear
were getting further and further apart. The wind was dropping which meant the last 1/4 of the race was all paddle power! I started paddling hard and was getting closer to Kanaha. Before I knew it I could see the yellow OluKai buoys and it was time for the 300 yard dash! I jumped off my board and started sprinting to the finish behind 2 other competitors. I finished the race in a time of 1:08:17 which placed my 1st in the 30-39, wahine 14ft class and 2nd place 14ft class overall! I was stoked!! It was my best result in an international race!
The vibe after the race was amazing. Everyone was congratulating one another, new friendships were made. The lunch provided was great and so well earned after an hour of solid paddling! The OluKai race brought everyone together. It was great to witness a Luau in a non commercial environment – something I personally have always wanted to see!
This trip back to Maui was better than I could have imagined!
I have to thank so many people – as they were my support! A huge thanks to my mum – she is my biggest support, my friends – love them lots and ALWAYS supportive, Iron Phil – my trainer, ALL the Maui crew – especially Suzie Cooney, Kelly Moore, and my sponsors Laguna Bay Stand Up Paddle, and Secret Agent Sup.”
Kevin Vangritis 2011 Carolina Cup!
Kevin Vangritis, I want you to know, trains like an animal. With his grueling 24/7 on call schedule guiding orthopedic surgeons in cutting edge technology in surgical instrumention, he still can be seen in any type of weather conditions putting in his board time. If the weather conditions are a serious health hazard, Kevin will invent new time zones to hold his dedicated course in intense training.
Like many, he has the bug. His first exciting win was the Cold Stroke Classic. ( read more here ) Recently, he took a real strong
Kevin leading the pack!
lead in 1st place and was up against a talented pack in the very popular Carolina Cup. He finished an impressive 3rd place in the men’s open 6 mile class. Nice job Kevin!
Kevin took a moment from his hectic schedule to write about his training style and his commitment to himself and to the sport:
“In life, I have excelled in many different areas. My desire to excel in standup paddling is no different. Many of my friends and coworkers have seen my achievements both on and off of the water. Often commenting “You are the luckiest thing I have every seen.” However, it has nothing to do with luck. It has to do with a strong drive, determination, and commitment to excel. I have held the same job for 20 years and have won every top honor within my company at least once. What many people don’t realize is all of the hard work and planning I put into my achievements. Being in the medical device industry, as Suzie knows from her former life working in medical sales, you are married to your job. I am on call 355 days a year and the only time I am not on call is when I am out of town or on vacation. For this reason, everything I do outside of work has to be well planned with a contingency plan in place just in case things don’t quite work out. My schedule changes so often with just a moments notice. This really affects how I plan everything I do in life including my leisure time on the water, my training routine, and even my race schedule.
I begin each day with a workout. I think it is really important to find the time of day that works best in your daily routine to get your workout in and make a commitment to get it done. For me, I prefer to get my workouts done early in the morning for several reasons. In the morning, I feel fresh and ready to get my day going. When I am done working out, I feel great and ready to take on the day. It’s personally satisfying to know I have taken time for myself and my health. Additionally, there are noworries about procrastinating later in the day. If I were to wait until I got home from work, I am much more likely to have many distractions that could keep me from getting a really great workout in or none at all. I may be either too tired, too hungry, still have work to knockout, have to make dinner, complete household chores, run errands or just want to spend quality time with my wife. The excuses are endless.
My workouts average an hour or so. On days when I am really pressed for time, I do one of two things. I either try and do a fast paced workout where I super set several exercises and focus on just two muscle groups, or I do a quick workout in the morning and then try to do another quick one when I get home in the evening. My workouts include 30-45 minutes on the treadmill to get a little cardio and a core workout using either the BOSU Ball and/or a balance ball. Then I target two to three muscle groups using free weights. On days when I have a little more time, I simply add a few more exercises to target additional muscle groups.
In addition to my daily workouts, I try to get on the water every chance I can. My time on the water is spent practicing and crafting my technique, doing distance paddling for endurance or just going out for a fun paddle with my wife to enjoy nature or relieve a little stress. I believe if you want to excel in life, you have to put forth a greater effort than what you actually want your reward to be. Or, you could be just plain lucky as many people think I am. I truly have SUP fever and am happy to say there currently is no known cure.”
Kevin, thank you! This is very inspiring and very helpful. You’re awesome and so is your lovely, Jenney. See you soon my friend.
Training Tip: Next time you step on that board and before your blade enters it’s first catch, visualize yourself as a strong, fierce competitor. You must feel it and see it before you make that first reach. Winning isn’t everything, but it sure feels good and gives one a sense of terrific accomplishment. You just may surprise yourself. Set your goals and hold your course.
Keep an eye out on the leader boards for both Jenny and Kevin. ( no pressure!! ) See you on the water!
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.
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:
Saturday April 30th, 2011, Maui’s beautiful N. Shore attracted 72 paddlers of all ages and levels of experience for our second three mile Ohana OluKai Practice Fun Paddle! With only two weeks away from the Third Annual OluKai Ho’olaule’a, we welcomed SUP paddlers, prone paddlers and Heather our OC1 paddler; joined us from Paia Bay to the lifeguard tower at Kanaha Beach Park, in preparation for the New Ohana Fun Paddle@ 9AM, May 14th, 2011.
Peter Swanzy and the kids!
This paddle was our second practice paddle since our first April 2nd, 2011 was such a huge success. Click here to see the video. We wanted to share again and encourage families, new paddlers and those who’ve never done a down winder, to come and build their confidence.
Peter Swanzy and Julianna Prater from Paia Youth and Cultural Center had five youth from 13 to 14 years old join in the practice paddle. The youth have been training with Pete and Julianna over the last month and their training paid off as this was the first time that these youth had paddled this 3 mile distance. A huge sense of accomplishment and pride way to go! We also had paddlers from Sweden, Nevada and England participate.
For some, this was the first or second time ever experiencing a coast run. After everyone signed in, had a little morning coffee and juice, we all gathered as Matthew Murasko, OluKai Hawaii Ambassador, announced our 3 mile course.
Stretching and Jumping Jacks!
Then the ice chest was turned over to me, and I stood up and asked everyone to join me in some warm up exercises and jumping jacks to shake off any pre-paddle jitters or butterflies!
The conditions were perfect and inviting. The trades were light at about 10 knots that provided for some fun glides.
copyright Ron Dahlquist
The first group of paddlers arrived to Kanaha in 30 minutes and the last group arrived in 60 minutes. Upon completion paddlers were treated to water, juice, granola bars and Whoopie Pies, a chocolate cake-vanilla ice cream confection handmade by my boyfriend Tommy Callan.
Mahalo to the Maui lifeguards ( Tony Colletta ) from Baldwin Tower and Kanaha Tower for PWC saftey…and special mahalo also to Milton Martinson of Haiku for PWC water safety as well as SUP water safety guards, Chris Pagdilao, John Smalley, Joshua Kjorven, Randy Royse. Also lending a hand and expertise, Deb Driscoll and Blair Thorndike.
We’d also like to thank the crews at the Naish Maui Pro Center and Second Wind for providing a few extra boards for the kids from the youth center.
I know this paddle provided many an amazing, life-changing ocean experience. I was touched to see everyone supporting one another out there and on the beach. For others it was a chance to encourage their loved ones and friends to go to the next level. Well done.
See the finish line, the crowd cheering you on the last buoy turn, the last surf heat before the horn, the last lap of your mountain bike or dirt bike race and see your personal victory! Okay, now adjust the speed and tempo, add a little more weight to the bar, do a few more balance tricks and turn up the music.
Visualizing your win, your finish or any goal you set out for your racing or training I guarantee will get you that trophy or medal or simply help you get to the next phase of your training and sport. We watch the networks play over and over in slow motion, two competitors going handle bar to handle bar on the dirt track, paddlers digging as deep and fast as they dig deep into last turn back to the beach, or the Olympic speed skaters pushing off those last few powerful meters.
You can do the same during your training. If you’re a surfer and while you’re performing a weighted squat on your INDO Board, you see the green room and the spray of huge dragons breath; popping you out of that tube standing tall touching the back of that blue wall. For example, when I’m on my spin bike, I close my eyes as the music carries me across the ocean on my Naish Glide at warp speed, catching every bump and trough possible, or better, turning on the face of a big wave.
Whatever your sport, your mental game and how you see yourself as an athlete makes a critical difference in how you perform. Do you see yourself as an athlete? Are you looking to build your game and confidence? I’m not a scientist, but what I do know is that the subconscious captures images of our desire outcomes and holds them and when an opportunity mimics the situation, it retrieves that image and allows our minds and body to shape and make that true.
I have the pleasure to introduce to you my training client, Stephen. Here is his awesome story on how his visualization training became an exciting reality, to a successful 27 mile stand up paddle race finish. The race was Saturday April 23rd, 2011. It started from Honolua Bay, Maui across the open ocean channel to the island of Molokai. Sport, stand up paddle, partner Mike Owens. ( photos by Joshua Kjorven )
“ I would like to help contribute, it was one of those crazy ideas one gets while I was watching Connor and Dave battle it out in the Pailolo Channel on last year’s race. It was in November when I first watched the video of the battle where Connor ultimately won. Watching him paddle, getting that imprint of his paddle stroke, and ability to read the swell was captivating. I thought with a little practice “I could do that” and why not, what could possibly go wrong? I never think about the details (they usually become a barrier),I just stay focused on the goal, and the details usually work themselves out in the end.
I set up our indoor pool to train and get in shape during the winter months, and then arrived in Maui to start training with you and Jeremy. Jeremy corrected my paddle stroke, and taught me to catch bumps on the four Maliko runs we did, plus several days in the harbor. Suzie helped me focus on my balance and strengthened the areas that I needed to improve upon, and it really helped. In reality was I ready for such a crossing and be a contender? No but my goal was to do it, learn it, and experience the rush, get the confidence, and then do it again next year, hopefully solo.
Getting ready for the Maui to Molokai Challenge!
My partner was Mike Owens, we did a great job, for first timers, and we had fun. And we will do it again next year. I started visualizing this goal in November, and kept at it since then, but on the beach that morning I was just grateful to have the opportunity to do such a thing, everyone was giving us course instructions, Jeremy was saying this will be an experience of a lifetime and to enjoy it, but once we put the paddle to the water… That visualization, the memory of Jeremy’s instructions and Connors video all came in to focus and that made the difference.It was a great day, emotional and draining but I will do it again next year for sure.” Stephen
This is an excellent example of how Stephen’s visual training of seeing his successful outcome and all the steps he needed to take to get there, seeing himself as an athlete, a competitor and a finisher! Good job Stephen!
What I suggest is that you get real clear on what you want to see. Get real specific with how you want to perform. Do you want to go faster, carve bigger turns, or catch bigger glides or simply finish? Focus that imagery on just that. See in your mind over and over again that perfect picture of the outcome. Some people also explore hypnosis.
When you look in the mirror at the gym, get hyper focused and don’t be embarrassed of how strong you think you look. Right on! That’s what I want. Growl, sing see the confetti! If one of my clients is training for a big event and we’re squeaking out one more set or rep, I just love to whisper in their ear, “this is when you win.” I’ll also say, “Are you not the fierce competitor I know? Then do it.”
Now I’m not the mean trainer you see on TV, but I do give my clients the tools to help them get real with themselves and give them lots of positive images while we are training. I am the one that will keep you very positive and erase any negative and mental obstacles. If you don’t have a trainer, I suggest you try and do the same.
Develop a mantra that you say to yourself as you have your image. This is also a very powerful tool I suggest to my clients that get’s them very fired up and focused. I don’t care if it sounds totally silly, or if it’s a string of unusual sounds, it’s what resonates with them, If it makes sense to them and get’s them to that place they must go, then say it. I know people hear me when I’m surfing, SUP surfing or training down Maliko. I talk to myself all the time out loud.
What I strongly suggest when testing out your mantra with your visual, please don’t say negative things, like “you dummy, just one more stroke” or “I’m an idiot… “. You get my drift. Positive words, positive images equal a positive outcome.
Takeaway: Say to yourself“ I am an athlete, a fierce competitor and I am strong”. See yourself getting tubed, finishing your first 5 or 10k, rounding that last buoy, or hitting it full throttle across the line.
I’d love to read about what you see when you train and what the outcomes are? Are you faster, stronger? How did it change the way you train? We welcome your comments!
Aloha, Suzie Cooney, CPT
Should you like to learn more about Suzie and train with her on Maui for your next successful experience, go to her website at http://www.suzietrainsmaui.com
For those of you who have always dreamed about Hawaii, one often thinks of the warm tropical breezes, palm trees swaying amazing sunsets and beaches, but the most exciting attraction for visitors and locals alike is the ocean. The blue-green waters, giant open water swells and waves that surround the island chain make our islands the biggest playground for two very popular sports, one man outrigger canoes (OC1s) and for stand up paddling (SUP).
Here in Hawaii stand up paddling and OC1 are a way of life, a source of fitness and a pastime as common as baseball is on the mainland. Now the world has a chance to see how dynamic, action-packed and inspiring this sport truly is.
On Maui, Ocean Paddler TV, our Honolulu-based paddling sport show, will cover the Ho’olaule’a this May 14 and May 15, 2011. Their coverage will be broadcast nationally on Universal Sports, an NBC Sports partnership. This means over 50 million households will get a glimpse into the athleticism and beauty of paddling. This is awesome! Check this out: http://www.olukai.com/NewsEvents.aspx
I am so excited to be a part of this movement as we grow the sport and get the word out. Make sure to sign up online by May 4 to get your spot and receive a pair of OluKai slippers!”
Also, if you’re new to the sports and want to experience the Ho’oleaule’a and thrill of doing an open ocean down winder, be sure not to miss our New Ohana Fun Paddle! Register today and join me in our first non-competitive, 3 mile fun paddle. We welcome everyone who may not be quite ready for the Maliko race, but may rather like go at their own pace.
Where: Maui’s N. Shore Paia Bay – Paia Bay Youth & Cultural Center
When: April 30th, Saturday Check in time 8AM Skippers/Safety Meeting 8:45 Paddle: 9AM
Course: 3 miles Coast Paddle Down Wind This is not a race.
This is your chance to go with a larger group for a supervised fun paddle. We’ll have coffee and juice for you at the start and refreshments at the finish. Click here to see a video from our last practice paddle and for more details.
As an avid paddler, this event is first class and will inspire you too. I really hope you can join us.
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.
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:
