Get The Latest Tips & More: Sign Up Now
Improve Balance & Reaction Time: Indo Board Training Gear & Suzie on the New “Gigante” 24″ Disc
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
Train With Me While You Experience Lumeria Maui
Suzie's Health & Fitness Team/Target Heart RateSimone Reddingius Maui Photographer
Surf Stronger Order This!
|
 Comments are closed
Maui, HI April 28th, 2012
Conditions could not have been more perfect yesterday to welcome more than 60 excited paddlers who ventured down Maui’s famous northern coastal waters for a 3 mile downwind practice paddle, all in preparation for the 4th Annual Ho’olaule’a Fun Paddle presented by OluKai Premium Footwear, taking place this year with the additional SUP & OC1 races on Maui, May 12th & 13th.
At 8:00 AM stand up paddlers and a few kayakers of all ages and abilities signed in at the Paia Youth & Cultural Center and were greeted by OluKai’s Hawaii Ambassador, Matthew Murasko, and by me, Suzie Cooney. With the help of our amazing volunteers, we prepared them for their epic downwind coast adventure. For some it was their first real downwind experience.
After our safety meeting it was time for me to warm up the crowd with a few pre paddle exercises to shake off the jitters. The course which began at Paia Bay was 3 miles to the lifeguard tower at Kanaha Beach Park. There was a small break that made the entry a little heart pounding but everyone made it out just fine. What a site! ( Below, paddlers arriving, workout and pre launch )
With the trade winds starting to blow at around 18-20 mph, the wind swells started to build and gently offer our group some nice glides and rides. The smiles and grins were big, and for some the look of concentration, intense and laser focused. Everyone was helping each other and encouraging one another as the pack spread out as it normally does. Part of the learning is to navigate in water that is moving with a lot more action and swell. This meant bending one’s knees deeper, moving back a little further, and paddling at a faster pace with a lot more effort. To some’s surprise, some were connecting rides and glides like a pro. That was awesome to see.
The first paddler in was a fine gentleman named Bruce. Way to go Bruce! The average time was about 45 minutes or less and for others it took about an hour and some a little longer. High fives and hugs and more big grins. I think these paddlers are ready. ( paddling and finish )
We’d like to thank our volunteers: Alane, Milton, Randy, Donnie, Paul, Tommy, Wes, and Jeff. Also a big Mahalo to Peter Swanzy, director of the Paia Youth & Cultural Center for hosting us.
A special thanks to Jimmie Hepp of Jimmie Hepp Photography for providing his time and talent to give us great memories. Reprints are available. Contact Jimmy direct: jimmie4art@gmail.com
Also a big shout out to Kelly Moore of Moore Water Time who offered her reliable and convenient downwind shuttle service to our paddlers. Be sure to call her to catch a ride and a glide.
It’s not too late to enter the main event. You can go to Neil Pryde in Kahului or register online. The Fun Paddle is $20 and includes the luau and awesome entertainment. And if you register before May 4th, ( the 8 mile Maliko race only ) you’ll receive a sweet pair of OluKai Premium Sandals, a value alone of $70. For the price of $50 for recreational, $100 elite, you get a cool race jersey, luau dinner, entertainment and you’ll be stepping in style.
Aloha, Suzie Cooney, CPT and owner of Suzie Trains Maui – Naish SUP Team Rider
http://www.suzietrainsmaui.com
http://www.standuppaddlingfitness.com
Comments are closed
 In preparation for the 4th Annual OluKai Ho’olaule’a and anytime you venture into the ocean, open ocean endurance is not something to take for granted and it is a required physical and mental element that all water sport enthusiasts must have, especially when faced with huge walls of water moving and changing conditions. Besides navigating current changes, surface wind speeds, waves or deep troughs, often experienced and non-experienced folks can get into serious trouble or lose critical momentum needed to paddle over, in and through some of the roughest patches that can form underneath you, near you, in front of you or behind you.
This article is helpful if you’re a prone paddler, surfer, kayak paddler, canoe paddler or stand up paddler. Are you ready if your canoe hulis and you lose your paddle? How to you react if you fall of your down wind board on a big day on Maliko? How prepared are you? Do you carry a waterproof pouch with your cell phone or better yet, a GPS unit? Do you have a regular cardio routine that includes intense bouts of intervals? Do you cross-train? If you’re pausing to think about anything of these questions, then it’s time you take good inventory and learn all you can and implement now. ( See tips below ) Also contributing, is Stacie Thorlakson, MCKC Maui Canoe & Kayak Club board president.
 Listen to Suzie's radio segment here! Listen here for Suzie’s Radio Segment on Open Ocean Endurance:
The Physical Part:
1.Equipment Check: Check integrity of leash, tighten all fins, repair any major dings, tighten drain plugs, charge and take cell phone, fill Camelback, pack extra energy gel, waterproof whistle, wear sun protection, if a one man canoe, strap on an extra paddle.
2. Fuel: Charging the ocean requires food in your belly and hydration to reduce cramping. I like to suggest oatmeal or any complex carb at least an hour before departure. What’s great are two pieces of a nutty whole grain bread with a protein spread like almond butter or low salt peanut butter. Coconut water is a favorite of mine that offers lots of potassium which allows you to hydrate more quickly. I also squirt a full pack of an energy gel before a Maliko run. I avoid caffeine or super charged sugary drinks as these can actually dehydrate you and cause your energy to crash hard.
3. Body: Strength, stamina and cardio, and more intense cardio. The biggest thing I notice when training my sport specific athletes or weekend water warriors is the lack of cardio and cross-training. It’s a common component that get’s overlooked but it’s so important. Strength and body stamina takes time to build but is necessary too. There are many formulas on the how to and it’s based on your sport, your goals and your current level of fitness so I can’t write one program to fit you all. You’ll have to come train with me for your specialized program. Continue reading Open Ocean Endurance Radio Segment with Suzie Cooney of Suzie Trains Maui
Comments are closed
Join Us Saturday April 28th, 2012
Maui, Hawaii
OluKai and Suzie Cooney host a Free 3 Mile “Practice” Fun Paddle
Paia Youth and Cultural Center 9AM
( no preregistration required )
 In preparation for the 4th Annual OluKai Ho’olaule’a, and the Fun Paddle Division, join us again for the 3 mile “practice” fun paddle, mini downwinder that everyone can enjoy. Build your water confidence. Anything paddle powered can enter as this is not a competition. The start is at the Paia Youth and Cultural Center and will finish at the lifeguard tower at Kahana Beach Park. ( Details below )
Here is a link to one of last years ( 2011 )second practice paddle.
All ages, all levels of paddlers will enjoy an escorted practice paddle with me and other safety folks. This is a great opportunity for those who desire to experience Maui’s N. shore in a fun and safe manor. Here’s a video from one of last year’s practice paddles: ( 2o11 )
So, grab your stand up paddle board, kayak, 4 man, 6 man, prone paddle board, canoe or anything you can paddle! This is your chance to get ready, test your paddle skills, meet some new friends and join the OluKai ohana. The paddle will take the fastest paddler approximately 30 minutes or less to complete and the average time will be about and hour. Take your time, soak in the sun and paddle with your friends. This is not a race, paddle at your capacity.
PRACTICE 3 MILE FUN PADDLE:
DATE: Saturday, April 28, 2012
WHERE: Start – 28 Hana Hwy: Paia Bay Cultural and Youth Center Finish: Kanaha Beach Park Lifeguard Tower
TIME: Start time is 9:00am ( please arrive by 8:00am to sign in and for course review and safety meeting )
We suggest paddlers carpool and prearrange transportation after the paddle so you can retrieve your car from the Paia Youth and Cultural Center. You will need to provide your own board or gear to paddle.
Any questions, please contact Matthew Murasko, OluKai Premium Footwear Hawaii Ambassador mmurasko@olukai.com
To register for the OluKai Ho’olaule’a Fun Paddle on May 12, 2012, click here. The cost is $20 and includes your entry and luau dinner.
More about the Fun Paddle May 12th, 2012:
The ‘Ohana Fun Paddle, is a non-timed, non-competitive 3-mile fun paddle designed for all members of the community to get out in the ocean for a good cause. The shorter course is less strenuous, and a great way for paddlers of all skill levels to experience a portion of the legendary Maliko downwind run. No timing chips, no age divisions, just come out and paddle! Maui’s own fitness and training expert, Suzie Cooney, will lead paddlers on the 3-mile course.
Represent your ‘ohana in coordinated colors and outfits, or wear your best Hawaiian warrior costume. This is meant to be a fun event! The most festive participants will receive special prizes from OluKai.
A portion of proceeds from the ‘Ohana Fun Paddle go to our ‘Ohana Giveback Program benefitting Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.
Also for those who are interested in the 8 mile SUP race May 12th or the OC1 race May 13th click here.
Suzie Cooney, CPT owner of Suzie Trains Maui
|
Book the Ultimate Experience Suzie Worldwide
I Live and Play in my Olukai Kia’i Trainers
Surf Survival: A Must Have In Your Truck for Everyone See My Surf Training Photos
They Drive You Play: Maui’s Maliko Down Wind Shuttle
Get the Gear For Amazing Workouts
Waterproof Your Training Tunes! I Love This
|
Join the Discussion: Comments are closed 
Category: 
Tags: 
