Suzie Trains Maui BLOG

Jeremy Riggs cross training

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 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

Jeremy photo by Darrell Wong

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

Jeremy Riggs BOP Oahu photo Simone Reddingius

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 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.

Jeremy Riggs, photo Jimmie Hepp

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.

Call me for a complimentary introduction visit 808-283-2121  or visit my website at http://www.suzietrainsmaui.com/blog Follow me on Face book by clicking here:
http://www.facebook.com/suzietrainsmaui.com

It’s no wonder people love the Naish 14 foot Glide. It’s width of 27 1/4″ and thickest point of 5 3/4″ and the nice hard rails and squared off tail, allows one to glide and connect swell after swell, especially on a good day with 30 mph winds at your back! Or even if your just cruising the lakes for a tour, the board is steady and has the nicest sweet spot. Dropping into Camp One, the swells actually had some size. I loved how the board handled a decent size drop and held good top speed without hesitation or drag.

Here’s a couple shots Maui photographer, Simone Reddingius snapped as we passed Hookipa, on Maui’s N. shore. The conditions were perfect, with a NE direction of winds averaging 20-25, and occasional gusts to 30!

The new bamboo composite carbon paddle was incredibly comfortable and the blade width, perfect. The smaller diameter, matte carbon finished shaft and friendly handle is a good combo. It was stable, allowed for a quick paddle entry and exit.

If you want to test-ride the Naish Glide or any other board, contact the Naish Maui Pro Center in Kahului:

http://www.naishmaui.com/

To contact Suzie : http://www.suzietrainsmaui.com

http://www.facebook.com/suzietrainsmaui

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!

Call Kelly at 808-250-1984 or visit her website: http://moorewatertimemaui.com/

Reserve your spot and enjoy your run!

See you on the water,

Suzie Cooney, CPT

http://www.suzietrainsmaui.com

Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui

Whether you surf the big waves of Maui’s North Shore or touring the beautiful channels and waterways of Jupiter, Florida, or on Lake Tahoe, it’s known that if you have good balance and can respond quickly to changing water conditions or obstacles that can come in your path; better chances for a more enjoyable SUP session.

Time and time again I’ve had to call upon some of the tiniest muscles, to fire fast and respond to get me out of trouble or to dodge a turtle on the same wave! I’ve also encountered large pieces of floating debris, strange breaking waves, or other people in my line that I had to have quick reaction times and good balance for recovery to get my footing back.

As a trainer and water sports enthusiast, I’ve always encouraged the importance of trying to mimic similar conditions in your workout program on land. You can keep it really simple or add some fun equipment too.

To me, balance training is like brain training. Without getting too technical, it’s like adding a few more wires to our brain or panels so you’re ready for anything. One technical term I will use is called neuromuscular training. The definition simply means selecting specific exercises that are very specific to increase one’s performance, and trigger the appropriate actions to allow your nervous system to operate and perform functionally at its maximal level.  

Your eyes, core, and all of the muscles connected to your central nervous system have an important role to quickly gather information, route it to the right department and fire away. Ever had the feeling like you’re moving in slow motion while during a serious wipe out? I have. It’s the strangest feeling. I’m not sure I’m fond of it and I try really hard to have cat like reactions and excellent balance to avoid that.

Stand up paddling, as simple as it looks does in fact require a little balance when you’re beginning and as you advance. When you’re learning, you’re so busy turning the paddle in the right direction, looking at the horizon and more than likely, gripping the deck with every single muscle in your foot, leading to early fatigue.

Once you’re up and gliding there’s not much to it. But, as you step into your first wave or go down in the size of your board, you may discover you need a little better balance or to retrain your brain to learn again.

Next time you’re in the gym or in your own home gym, start practicing a couple balance techniques to keep your brain and muscles fine tuned.

Equipment: The BOSU, INDO Board, my KIALOA paddle and an 8lb medicine ball or 12 -15lb body bar.

These are advanced moves, so start out slowly and progress safely:

1. BOSU, dome side down with paddle, medicine ball or body bar:

 I’ve actually taken a bit of sand paper to roughen up the plastic side of my BOSUs to aid in traction, or have sand on my feet!  I recommend barefoot so you can really get the feel of the movements of the BOSU. Step on safely, feet parallel to the plug, posture nice and tall, relaxed looking ahead. Take your paddle, medicine ball or body bar and start to paddle 2 strokes each side. Switch off to mix it up. As you move your arms out and to the side, notice how sensitive the BOSU becomes.  I like to try and go to fatigue or until my legs scream!

2. INDO Board on top of dome of BOSU: see photo up topPlace the INDO Board itself on top of the dome of the BOSU. I like to have a little less board off the back to I can really pretend I’m heading down the line. Or if you’re more comfortable to start, place the INDO board so it’s nicely balanced in the center. Change it up. You can place your feet side by side as if you’re cruising and do it that way, or if you’re charging some waves, assume the surf stance.

 This time you’ll notice the added extra burn to your back carving leg at the same time looking ahead where you want to go, down the line.

Good balance for stand up paddling is key and important for many things we do in life. Next time you’re on the water, try paddling on one foot, or simply standing on one foot. In the gym, try kneeling on a stability ball for extra fun. Be sure to hang onto a sturdy object at first. Add more air to the stability ball to make it more challenging and fun.

Any questions about these exercises or to learn more, feel free to email me at Suzie@SuzieTrainsMaui.comor check out www.suzietrainsmaui.com and www.standuppaddlingfitness.com

Glide with good posture, react fast and paddle hard!

Aloha, Suzie Cooney, CPT of Suzie Trains Maui

Suzie is wearing shorts from Athleta  click here. She paddles with the new “Pipes” from Kialoa Paddle Company.

Come Celebrate Women’s Health and Fitness on the beauitful island of Maui!

Event:  “STAND UP For Women’s Health & Fitness” at Four Seasons Resort Maui at Wailea Beach on the beautiful Island of Maui.

Location:  Wailea Beach, Four Seasons Resort Maui at Wailea , Hawaii

 Date:  January 9, 2010  Time: 8am -2pm

Come join the Aloha and learn how to do the fastest growing water sport in the world on the beautiful island of Maui at Four Seasons Resort.  Stand Up Paddle Surfing (SUP) is making surfers out of everyone.  You’ve seen the “Stars” do it … now it’s YOUR turn!  SUP will improve your balance, endurance, strength and mindset.  Receive patient, guided instruction from professional instructors and experience the feeling of the “surfer’s glide”. 

“STAND UP for Women’s Health & Fitness” is a FREE, non-competitive event to promote healthy lifestyle choices, self-confidence and breast cancer education for women through sport, nutrition and self awareness.  You’ll not only enjoy learning to SUP, but also to Hula!  Enjoy inspirational guest speakers, plenty of healthy treats and fun prizes.  Maybe you’ll even win your own Stand Up Paddle Board!

photo by Simone Reddingius

Join Maui’s premier fitness trainer, sports and lifestyle model, weekly Health and Fitness contributor  to the “Maui Breakfast Club”radio talk show, and columnist, Suzie Cooney (suzietrainsmaui.com) and the Four Seasons Resort Maui at Wailea this January 9th, 2010 for an exciting day to learn this fun sport. Also supported in this event is the American Breast Cancer Foundation.

“The Four Season’s is the ideal location to introduce Stand Up Paddling to beginning enthusiasts.  It has a beautiful beach and its calm, clear waters offer the ideal, safe paddling conditions. Plus it’s on Maui, the best place in the world!  You might even see a few sea turtles and whales!” says professional instructor and event co-host Tommy Callan of Beach Boy Events.

For more information or to join other sponsors please contact: Suzie Cooney at suzie@suzietrainsmaui.com or Tommy Callan at tommy@beachboyevents.com.

Official Website to register and become a sponsor:  http://www.standuppaddlingfitness.com

or email  info@standuppaddling.com

Stay tuned for more details.  Days events and schedule coming soon!

Tommy Callan
Beach Boy Events
808.250.3748

Suzie Cooney, CPT
Suzie Trains Maui
808.283.2121

Charles “Cas” Soma, MD. is a Maui waterman and serves our community as an excellent sports medicine specialist and orthopedic surgeon. He knows first hand how the sport of SUP or stand up paddling can challenge the body. I enjoy referring my clients to him, for I know they’ll be back on the water right away with added knowledge and awareness of the importance of being strong and healthy.

In his first exerpt here, part one of a series of articles, Cas talks about the importance of warming up and other elements to be aware of as to prevent injuries often associated with SUP.  This is a good and informative read.Thanks Cas for your contribution. See you on the next N. swell.  Suzie!

   STAND UP PADDLING SURFING MEDICINE

Charles “Cas” Soma, MD.
Maui, Hawaii

 This is one in a series of articles addressing Sports Medicine and follow up aspects of stand up paddling.  Many of us are recommitting ourselves into working out and have found that the reinvigorated Hawaiian sport of stand up paddle surfing is both fun and an excellent way for us to improve our fitness and body control by developing core strength, balance and cardiovascular fitness without breaking a sweat.  After an hour on the water you really feel the physical and mental benefits, with less stress affecting your outlook on life, a soothing endorphin release, and nice sense of accomplishment in addition. 

Buzzy Molokai to Oahu

Significant energy is expended is balancing oneself on the board.  Your arms and  trunk rotate with a cadence dependent on your mood and the size and direction of the ground swells and wind waves, angling for optimum distance between strokes and lots of little rides as you scoot down the coast toward your destination, where a towel, cold drink, and ride back to your original point of entry await.  Exercise occurring during paddling with smooth rhythmic motion encourages rhythm and balanced development of the back and both the dominant and non-dominant sides. 

At North Shore Orthopedics, we occasionally evaluate patients for stand up paddling musculoskeletal injuries of the lower extremity.  The major problems have been caused in part because the surface deck if often covered with a thick rubber decking which causes the foot to be able to grip it quite tightly, and on falling, the knee or ankle will be injured.  At least one recent tibia fracture was due to that mechanism.  When falling, resist the temptation to grab for the board as you go down, as it can hurt you when you fall in an unplanned way at a peculiar angle, when holding a paddle and trying no to go too far from your board out in the ocean.  It’s spooky out there sometimes, and always good to have a buddy with you and two are even better. Continue reading Stand Up Paddling Surfing Medicine