The Biggest Downwind Event & Race in the World: MAY 11 -12TH, 2013
The 5th Annual OluKai Ho’olaule’a
REGISTER NOW HERE! Sign up before May 4th and receive a free pair of premium OluKai sandals.
Ho’olaule’a – literally, it means “celebration”, but for us, it’s also an expression of gratitude. Each May, we hold our interpretation of this storied Hawaiian tradition on Maui’s north shore. The event blends elite competition with family-friendly cultural activities and gathers some of the world’s best SUP, OC1 & OC2 paddlers to race the legendary 8-mile Maliko downwind run. Friends and families come together to enjoy canoe sailing and surfing, ancient Hawaiian games, traditional luau, hula, and live music. We take this opportunity to recognize and honor our ‘Ohana Giveback partners, as the community shares collective gifts of time, energy, and spirit.
I hope to see you there!
Owner of Suzie Trains Maui
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A Simple Training Tip For SUP to Maximize Leg Strength and Endurance with the Indo Board Training Gear
By Suzie Cooney, CPT Owner of Suzie Trains Maui
More and more people are stand up paddling and I get flooded with emails on how to strengthen the legs to help reduce fatigue, increase performance for distance, wave paddling and simply cruising. There is not one answer but I have a tip that can help all the above at some level.
From beginners to professional paddlers, everyone can benefit to learn how to maximize your leg strength and endurance to you can enjoy paddling longer, possibly reduce injury or to push your limits and improve your performance.
I’ve been a Team Rider for Indo Board for years now and love how the sport and gear have evolved together to allow for smooth paddling and more water time. I’ve had numerous major injuries over the years, and seriously, my Indo Board gear has brought me back faster and stronger than ever.
When folks are making transitions from flat water to wave paddling, it’s all footwork and water reading. It’s pretty awesome when you can train your body to connect to your brain’s intention and have it all right there. Connect your body to the waves, bump or trough if downwind paddling.
This simple tip I offer will wake up all the fine muscles around the feet, ankle, knees and hips independently of your other leg. I like this exercise ( see blow ) because although all the muscles of your body work together, by breaking it down and loading up each joint; we can then maximize each point to perform with it’s own strength and consistency, then ultimately allowing for every joint to excel in unison.
Additionally, the strength you gain will then allow for quicker reaction times to changing conditions, increase muscle endurance and hopefully minimize injury or overuse syndromes and other compensations. ( I am not a physician but have worked in sports orthopedics. Always consult with your personal specialist with regards to any injuries or if embarking on a new fitness routine.)
Even though I’m a “regular” surfer and paddler surfer, funny thing is I skateboard and snowboard “goofy”. So fortunately I will benefit from training with left foot and right foot forward. My point is, even though you may be one or the other, train both legs.
Inflate the Gigante Flo Cushion with less air for more difficulty or more air to slow it down. Place the Indo Board Rocker or Indo Board Kicktail on top with nubby side up for maximum traction of board to cushion. I also suggest that you kick off your shoes because any rubber will act as a false barrier between you and the real thing.
Step onto board slowly in a surfer’s stance with kettle bell or dumbbell in the hand of the opposite side of the foot your approach with. So if goofy or right foot, step up and hold weight in left hand.
To maximize results, hold weight “above” the joints we intend to stress, so up to shoulder. My joint targets: ankles, knees and hips.
I suggest “time” your set. For example, beginner would hold for 5-10 seconds, and advance to 30-60 seconds in each direction or with each foot.
Lower body into squat position, gaze forward, breathe and hold. Burn to fatigue. Shaking is okay and expected.
You will begin to feel your ankle, knee and hip burn and or shake! This is good! Hold on to this position as best you can and time yourself now. See how low you can go. Relax your feet and don’t look down.
Rise up slowly, step off the back of board onto ground rest then switch it up over to the opposite leg. Repeat.
If you have the opportunity to try both boards, the Ying and Yang ( links here ) and then the Kicktail, wow what a difference. The Kicktail, which is my favorite, is very challenging and offers a lot more ankle and foot action. This requires the small, tiny stabilizers to fire and fatigue, which is the result you want.
Again, the point I’m also attempting to illustrate is that by holding a weight over and above the joint or muscle group that you’d like to strengthen and train, you will maximize the benefit and outcome. The fact that we also get to add the variable of an unstable platform gives us the ultimate opportunity for your training. If the weight is below or at joint level it will produce a different result.
This kind of training is efficient and I promise you that you will definitely notice a difference the minute you get on the water. People who train with me are blown away of how much easier it is to literally step onto the wave, or last longer in channel crossing, or for any distance paddling.
This particular exercise can also transfer well to surfing, kiting and windsurfing.
I hope you enjoyed this tip. Here is a link to other articles I’ve written for SUP Fitness.
If ever on Maui, I’m available for private specialized training and can show you all my training tips to maximize your results and SUP water performance. I also offer private and semi-private professional SUP lessons.
Don’t forget to order your Indo Board Equipment here. Here is a photo of my training quiver from Indo Board. Having good balance, strength and leg endurance is key for more time on the water. Other articles you may enjoy allows you to learn more SUP training applications.
Join Us Saturday April 28th, 2012
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 )
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 email@example.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.
Lumeria Maui is pleased to announce the addition of two professional athletes to our watersports faculty. Legendary surfers Suzie Cooney and Buzzy Kerbox will be spearheading the Lumeria Maui watersports program, offering classes in surfing, stand-up paddleboarding, wind surfing and kite surfing. Visitors may sign up for classes to enhance their stay at Lumeria and on Maui. Experience the “sport of kings”! Please see our watersports page for more information about our watersports classes and activities!
Sign up for Suzie’s May 2012 Stand-Up Paddling Fitness Experience at Lumeria Maui! Limited space is available! More information can be found here.
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.
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.
Adventure Recreation LLC
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:
Strong SUP Legs for Flat Water, Waves and Gliding Power Part II: Strength
Suzie Cooney for Naish
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