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
Strong SUP Legs for Flat Water, Waves and Gliding Power
Strength Exercises for your Legs
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.
Last week we focused on recruiting the finite muscles around your feet, ankles, knees, inner thighs and hips to promote quicker reaction times and improve your stability and balance. This week, I’ll be walking you through exercises to improve your leg strength, endurance and power.Remember when you were first learning to stand up paddle? You may have felt like your legs were like jello and your feet and arches may have burned a little too while you were death-gripping the deck and trying to put it all together. That too shall pass as you develop and strengthen the muscles of your legs and simply spend more time on the water!
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.
This Week: Strength Exercises
Your glutes (larger butt muscles) and quads (front thigh muscles) are the very large muscles of the legs and offer tremendous power as you shift your body and change position on your board. If you want to kick some butt on the water…do lunges! Lots!
Again, I like to challenge myself when I’m at the beach, so I go shoes off. If you do train at the beach and are used to wearing shoes, you will really notice all the muscles in your feet working hard to stabilize you as you enter the exercise and as you push off. You can do these lunges with the same leg or alternate legs.
Exercise: Simple Lunges
Equipment: weights (optional)
Progression Variables: Weights at side or on top of shoulders
Online Registration Now Open for the May 14-15 OluKai Ho’olaule’a
OluKai prepares to welcome paddlers, families and enthusiasts to Kanaha Beach Park, Maui, for the 3rd Annual OluKai Ho’olaule’a
Maui, HI (March, 23 2011) – Registration is now open for the OluKai Ho’olaule’a, a celebration of the ocean and cultures that surround it at http://www.olukai.com/hoolaulea. The event will be held at the Lae ‘Ula O Kai Canoe Club at Kanaha Beach Park, Maui, May 14-15, 2011.
Elite watermen, waterwomen and paddling enthusiasts of all ages will have the opportunity to race the legendary Maliko downwind run on Maui’s North shore, an eight-mile stretch from Maliko Gulch to Kanaha Beach Park.
A $15,000 prize purse will be shared equally between the Elite men’s and women’s divisions of the Stand Up Paddle (SUP) and OC1 races, while recreational paddlers will compete in age groups for trophies and prizes. The SUP race will start at 12:00PM on Saturday, May 14. The OC1 race will start at 12:00PM on Sunday, May 15.
Space is limited, register online by May 4 to receive a Premium Race Package including luau dinner, technical race jersey, and a pair of OluKai sandals. Online registration closes May 10.
Not a serious paddler? Ocean enthusiasts of all skill levels are invited to register for the ‘Ohana Fun Paddle. This 3-mile non-competitive, non-timed paddle starts at 9:00AM on Saturday May 14, and runs downwind from Paia Bay to Kanaha Beach Park. All human-powered ocean craft are allowed, and a portion of proceeds goes to the OluKai ‘Ohana Giveback Program benefiting Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.
# # #
About OluKai:
Founded in 2005, OluKai was conceived from a desire for a premium ocean lifestyle brand with a distinctively different point of view and deep values. We are committed to building a unique and better class of products that blend ocean heritage with modern performance. The spirit of Aloha inspired the creation of the Ohana Giveback Program as our commitment to our Hawaiian family.
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.
Kevin Vangritis Wins First Place in SUP Cold Stroke Classic with Hard Training and Excellent Paddle Technique!
I want to introduce to you Kevin Vangritis who recently won first place in the 3rd annual Cold Stroke Classic in North Carolina. I had the pleasure of meeting he and his wife Jenney, also a strong paddler on Maui this past November. Kevin, Dave and I are very proud of you and for sure we’ll get you out on the waves on your next visit here to Maui!
Thank you both for helping with my last clinic of the year and Jenney, for bringing your
Jenney "Kevin V" Suzie in Paia, Maui
bright smile and beautiful gliding style to inspire the other gals!
I anticipate we’ll be seeing more of Kevin in the SUP news. His training is consistent and very focused, and also includes a great deal of deep core training.
And, right back ya, Dave and I are thrilled to have you as a friend too! Good luck in the Carolina Cup in April! Make sure to boogie over here in July for the big Naish Race down Maliko Gulch!
Below are a few photos and the interview with Kevin, brought together by PaddleBoard Specialists. To go directly to PaddleBoard Sports click below!
PaddleBoard Specialists had the priveledge of interviewing Kevin Vangritis. Kevin recently purchased a 14’ Double Carbon Bark from us, and raced it in the 3rd Annual Cold Stroke Classic held in Wrightsville Beach N.C. Kevin finished 1st in his division and had the second fastest time overall. In the following conversation, Kevin tells us about his passion for SUP and some of his impressions of his new BARK.
Kevin: I started riding approx. 26 months ago. I discovered Stand Up Paddling while vacationing in Maui for my B-Day Nov 08.
PBS: Did you come from a surf background or more traditional paddling background?
Kevin: I have always been a fan of water sports in general. Around the age of 14 yrs old, I tried surfing for the first time using a friend’s borrowed board. I only surfed for a couple of years here and there. I live about 2 hrs from the nearest beach, and at that age, without a car or license I had limited resources to make the journey to the coast. With access to a few local lakes, I transitioned on to water skiing, wake boarding, bare footing and jet skiing. I would consider my skills about average.
Turn up the volume and check out this action packed video produced by Suzie Cooney of Suzie Trains Maui and InVision Maui Productions. Filmed here on Maui’s N. Shore, wave action at Kanaha and a few scenes from a big swell day where the easterly swell tapped in at 8-9 feet and the winds were blowing from 40-50 mph!
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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.
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!
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!
Thanks for your continued support and frienship everyone, Suzie Cooney.
Register online for the exciting Thrid Annual OluKai Ohana Ho’olaule’a, before May 4th and get a free pair of OluKai Premium Footwear Slippers!
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 .
