November 27, 2012
Stand up paddlers of all skill levels gathered on the serene grounds of Lumeria Maui on November 3rd for the SUP Pro Talk Workshop with Suzie Cooney. The educational (and fun!) land-based event touched on many important topics for paddlers, including the health benefits of SUP, water safety and ocean preparedness, SUP fitness techniques and training demos, and equipment reviews.
Clay Everline, M.D., co-author of the Surf Survival Health Hand Book, was on hand with a valuable lecture on First Aid, and pro paddler, Jeremy Riggs, heated the afternoon up with his tips on downwind paddling. Suzie Cooney, as charming as ever, kept the crowd entertained and engaged with her informative and “hands on” teaching style.
The big winner of the day was the organization Bring Change 2 Mind, as 90% of the event’s proceeds went to supporting the group’s fight to erase the stigma and discrimination of mental illness. The organization, founded by actress Glenn Close, provides educational material and a meeting place for a broad coalition of organizations that provide service, screening, information, support and treatment of mental illness.
“We were thrilled to sell out three months in advance. That really confirmed to me that people are eager to learn and support the sport. I’m a big advocate of those dealing with mental illness, so I wanted to spread the word about the organization I support, Bring Change 2 Mind.org.
Clay Everline, M.D. was very informative and entertaining, as was Jeremy Riggs, our local downwind pro who shared some of his helpful tips. The participants had great questions, which was helpful for the entire audience!
The event supporters and sponsors including, Naish, Kaenon Polarized Eyewear, Indo Board Balance Trainer, Pocket Fuel Naturals, Scosche Health & Fitness and CamelBak Hydration Packs, were all very generous in providing some great raffle prizes. People were stoked to win products that compliment their SUP lifestyle.” -Suzie Cooney, CPT, owner of Suzie Trains Maui, LLC
For more information about Bring Change 2 Mind, visit: bringchange2mind.org
For more Stand Up Paddling Fitness Techniques, Success Stories, Workouts and Upcoming Events, visit: standuppaddlingfitness.com
One of the many rewards of helping people with their stand up paddling stroke/fitness/technique is getting emails, photos and updates of their stoke and even better, wins in their local events. Makes a coach proud!
I had the chance to catch up with Scott Boyles at this year’s Battle of the Paddle at Dana Point where I could see from the fire in his eyes, discipline and strength in his body that this was only the beginning for him.
Suzie & Scott2012 BOP Dana Point, CA.
Scott came to Maui with his wife Cheryl last year and took a lesson with me to improve his stroke. He was incredibly technical which I enjoyed all the more. He got it and he got it fast. As a student, he was a quick study and understood the finer nuances that take most people a little more time to grasp. With his anatomical knowledge and practice, I knew he’d have big breakthroughs too.
As he was already in excellent shape, it didn’t take him long to find his true core power ( about 5 minutes! ). He was able to understand how to use and transfer that power directly to the board and water. Impressive.
“I had paddled[only twice in my life. My wife Cheryl and I went to Maui, called Suzie Cooney. She invited us on a community downwinder from Paia Bay to Kanaha. Could barely stay on the board! Then I took a personal paddle lesson from her, and she demonstrated the great ability to coach technique, but more importantly communicate in an effective way. She was also so laid back as was the community she introduced us to, it really made it a awesome experience.
Went home, bought a board and set the goal to complete the 22 miler across Tahoe race (supported by a lovely wife who knows I need a "focus" on a physical activity). [I] achieved that in 2011. Did a number of other races, many sponsored by South Lake Tahoe Stand Up Paddle. Trained more, paddled lots, coached more by Tracy Day, bought another board a Flatwater Paddle, a fricking rocket. Then won the 18-55 age group in the 12′ 6″ class in the 2012, 22 miler. By the way, all at age 50!
Suzie is definitely a high ranking ambassador of SUP awesomeness, along with many others.”
So when I saw Scott again, as a trainer, of course, I noticed his ripped abs and asked if he’d share his training secret. He makes it look so easy!
- Scott Boyle defying gravity in plank pose on his SUP
“For my abs: I do crunches once every couple months or so, up to 5 reps maybe 3 sets max. They are hard on the back and really unnecessary! (I learned a lot about true core strength following my second lower back surgery.) Ab strength is totally built on exercises that are based on core and balance as the primary foundation.”
Scott also came in 3rd in age group and 8th overall in the famous Tahoe Nalu long distance race.
Continue reading Nevada SUP Paddler Scott Boyles checking in with a Big Win and Big Stoke
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.)
Gear: Indo Board Balance Board ( pictured here: Indo Board Kicktail ) and Indo Board IndoFLO Gigante Cushion In addition, to add to challenge add a 10-20lb Kettle Bell or dumb bell. Any of the Indo Board models will work well.
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.
Indo Board Training Equipment for Stand Up Paddle Training For Every Condition and Every Season and
More on the Core: Increasing your Padding Power
Photos for Indo Board by Tracy Kraft Leboe
Rip it up, blade forward, dig in and charge ahead!
Aloha and see you on the water.
Suzie Cooney, CPT Owner of Suzie Trains Maui
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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: firstname.lastname@example.org
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
Aloha ladies! We invite you to our exclusive luxury, stand up paddling health and fitness experience on the worldwide SUP island destination Maui, Hawaii. Four (4) women will enjoy tropical warm waters, personalized SUP coaching and instruction, expert fitness training, organic meals prepared by Chef Ben Diamond, massage, yoga and premium products representing the SUP lifestyle, while staying on the beautiful N. shore at Maui’s new stunning and tranquil retreat center, Lumeria Maui.
Listen here to Suzie’s radio show about the experience.
“Suzie Cooney combines imagination, inspiration and perspiration. She’s a one-of-a-kind waterwoman; a brilliant and patient teacher. Oh, and she is also a complete badass, which is the highest compliment I can possibly give.” —Susan Casey, bestselling author and editor in chief of O, The Oprah Magazine.
If you’d like to reserve your space, please contact us by submitting your information here. It it required each guest have some SUP experience and is comfortable in the ocean or large bodies of water. Once your registration is complete and approved, you will receive more detailed information.
SUP Experience Prerequisites and More Information : Click here.
To visit the website of Lumeria Maui go to: www.lumeriamaui.com
Questions and inquires or to book: email@example.com
( Article written by Suzie Cooney, CPT for Naish International ) Direct link, click here.
Stand up paddling is no doubt taking the world by storm, and while you don’t need to be in the greatest shape to paddle, you’ll soon discover the benefits. As you begin to improve your technique, experiment with new gear and maybe decide to enter a race or wave competition, it’s a good idea to learn how to train in a balanced way to prevent injury so that you can enjoy paddling even more and stay on the water.
As the sport continues to evolve, and as a trainer who specializes in educating people how to paddle stronger and better improve their performance, I’d like to share with you first an overview of some of the known complaints and injuries that I’m seeing and helping people manage. I’ll also share with you many training strategies designed to help you better approach your SUP training in a balanced manor as a way to avoid injuries.
This article is part one of a two-part series that will illustrate a more in-depth review of the anatomy and how your muscles function while you paddle and how injuries might occur. Part two will be the actual exercises and training approach I recommend to help recover from some of these injuries and/or avoid them.
I’ve also gathered some helpful insight from one of our Naish Team Riders, Karen Wrenn, on how she trains to help her better perform. In addition, I’ll be highlighting another paddler, Kevin Vangritis from North Carolina and new racing competitor and long distance paddler, with his personal story and struggle with a unique injury and how he’s managed to come back on the water.
Common SUP Injuries
Overuse injuries and strains from SUP are common and include mostly the muscles of the shoulder and/or rotator cuff muscles, the knee joint, foot and ankle and low back. It’s good to have a knowledge base of the anatomy and function of each group so you can better adapt your SUP training to avoid these injuries. There may be more to mention, but in my practice and I too have experienced things such as a nagging bicep tendonitis issue in my right arm and on occasion after long distances over 20 miles, my traps (trapezius) have cramped a bit and my feet have fallen asleep.
photos by Simone Reddingius
Injuries that are more common where there are waves are fin lacerations to the extremities and face, paddle handles giving bloody noses (mine), and leash wrap-arounds I call them, that can cause sprains to fingers and other body parts from wrapping around you after a heavy wave wipe out. Also, as these boards are much heavier than surfboards for example, if you get hit in the head you could suffer a good blow or even a concussion. In addition, some super heavy hold downs at some of the bigger breaks can wreck havoc on your back and lower extremities.
Shoulder and Rotator Cuff Injuries:
Stand up paddling works a lot of muscles and is well known for being a great core workout. It also requires a lot of work from the stabilizers of the shoulder girdle. The paddle stroke is a combination of medial rotation and abduction (of the top hand). The deeper rotator cuff muscles included are the supraspinatus, subscapularis, infraspinatus and the teres minor. This requires the work of the subscapularis, latissimus dorsi, pec. minor, pec. major, and teres major along with deltoid and supraspinatus to lift the arm up. The bottom hand is mostly stabilizing to transfer the rotation of the trunk to the paddle the muscles used to stabilize are mainly latissimus dorsi rhomboids, triceps, and middle fibers of the traps.
One client complaint was that of a burning sensation radiating from his elbow up to his shoulder and down to his hand, and another, with numbness radiating down from his shoulder through his pinky finger. These can be common nerve entrapment injuries with chronic tension and overuse of certain muscle groups.
Rhomboid & Trapeziums Strains:
The rhomboid muscles interact with and help support the shoulder blade. Your trapezius (also referred to as your “traps”) are the connective muscles from the neck to the head of the humerus or top of the shoulder, and are responsible for stabilizing your neck and shoulder while you paddle. These muscles require a great deal of endurance. This is also where we tend to hold our stress and the area that can fatigue and cramp up on long distance races. I often hear of muscle fatigue and recently of a tear of the rhomboid as described by Kevin Vangritis. Read more of his experience and how he recovered:
Kevin Vangritis is a friend of mine from North Carolina and is just getting into SUP racing. Over the summer, Kevin was training for a big 50+mile-long distance SUP crossing in Chicago (with Windy City Waterman and Matt Lennert). Prior to the race, he was helping a friend with an exercise and felt a pop near his right scapulae or shoulder blade. At the time, he thought that to simply take an anti-inflammatory and ice should do the trick.
I should note that Kevin is in amazing shape and has a very consistent, well planned and executed training and paddling routine, so this was a bit of a surprise. Kevin is also well versed in the field of sports orthopedics as he assists surgeons and medical teams and knows the anatomy which is also helpful when recovering from an injury.
He writes, “Over the next couple of days, I began to develop a large knot in my trap as well as radicular pain down my right arm into my hand, which was my major concern. This is a classic sign of a herniated cervical disc. The knot began to limit mobility in my neck. Our endurance paddle of crossing Lake Michigan was fast approaching, and I had to come up with a plan to get better. Continue reading Balanced SUP Training to Help Prevent Injury Part One by Suzie Cooney for Naish
Taken 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:
If you’re on Maui in early November, stay tuned for more details on my SUP Cross Enduro Beach and Water Fun Fitness Challenge!
Paddle in good health friends,
Suzie Cooney, CPT owner of Suzie Trains Maui
See Naish SUP Team Profile here: http://www.naishsurfing.com/team/suzie-cooney/
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:
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.
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.
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.
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.
Keep up that that training! The real OluKai Ohana Fun Paddle is May 14 at 9am, same place, same course. Arrive by 8am and Register at OluKai.com. Entry Fee for the 3 mile OluKai Ohana Fun Paddle is $20 and includes one luau dinner wristband.
Aloha and thanks for supporting in community.
Suzie Cooney, CPT Suzie Trains Maui SUP Clinic/Director/ Instructor SUP Team Rider for Naish
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.
|Equipment: weights (optional)
|Progression Variables: Weights at side or on top of shoulders
To see all the photos and exercises go to: http://www.naishsurfing.com/sup-fitness/legs-strength/
Also to follow Suzie on Face Book http://www.//facebook.com/suzietrainsmaui
UP your SUP Performance by Combining Upper Body Paddle Endurance with Balance and Core Training for Naish International
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider
You can click here and go directly to the full article: http://www.naishsurfing.com/sup-fitness/
|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.
The Exercise: Balance/Weighted Paddle Stroke Repeats:
|Equipment: A weight: 4-10 lb medicine ball, 9-12 lb body bar or regular dumbbell
A balance platform: a small 12” inflatable disc or BOSU, INDO Board 24” Gigante inflatable disc, INDO Board or your own SUP
Caution: if using an SUP board on a Gigante, you may want to remove the fins.
To read the rest of the article and to see all the exercise photos of Suzie and her training go to: http://www.naishsurfing.com/sup-fitness/
Every month Suzie will provide Naish and their readers more helpful training tips for beginner to advanced stand up paddlers.
For more information or to book Suzie for an event, host a SUP Fitness Clinic or for private training/instruction e: firstname.lastname@example.org or got to:
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