Suzie Trains Maui BLOG

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.

Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.

The traditional core plank is often employed by the Navy Seals as a suitable challenge and is harder than it appears. I often use it to measure a clients level of performance and endurance of their core. As a reminder the core is simply everything excluding your extremities and is where all movement begins. Having a strong core is critical for the sport of stand up paddling SUP, for it is what engages first and foremost as you initiate a smooth paddle stroke, whether catching a wave or simply gliding on a leisurely cruise. 

A weak core may cause you to fatigue, muscle imbalances and reduce your overall performance.  There are so many variations in which you can improve your core strength, but since we’re on the topic of stand up paddling fitness, try this one for fun one day. Make sure you are in deep enough water so you don’t wreck your fins.

Assume the traditional core position:

Hey if you fall off it’s just water! Have some fun.

If you have any questions about the above exercise feel free to contact me:  Suzie@SuzieTrainsMaui.com

Also check out my training site for more tips: www.suzietrainsmaui.com/blog

Looking forward to meeting you at the event!  Don’t forget to register.  www.standuppaddlingfitness.com

Practice your planks!

Aloha Suzie

The 2009 Starboard SUP Florida Beach Tour

Starboard 2009 SUP catalog download

Presented by Trident Sports and Beach Boy Events

Event Schedule / Dates: Come paddle the best SUPs available by Starboard!

8.25 – Sandy Point Progressive Sports, 3090 S. Ridgewood Ave. South Daytona8.27 – Cape Surf, 7008 N. Atlantic Ave. Cape Canaveral

8.28 – Kayaks Etc., 2628 US HWY 1 Vero Beach

8.29 – Delray Beach Water Sports, Causerina Rd. Delray Beach

8.30 – Jupiter Paddle Boarding, 1500 N. US HWY 1, Jupiter

9.1 – Surf World, 435 S. Federal HWY Pompano Beach

9.3 to 9.5 National Kidney Foundation SUP Contest, Cocoa Beach Pier

9.6 Black Creek Outfitters, 10051 Skinner Lake Drive Jacksonville

9.7 Sunrise Surf Shop, 834 Beach Blvd. Jacksonville

9.8 Pipeline Surf Shop, 2022 1ST. Ave.,Fernandina

.9 Ocean Extreme Sports, 3930 A1A South, St. Augustine9.12 The Surf Station, 1020 Anastasia Blvd., St. Augustine

9.13 The Kite Shop, 260 Crandon Blvd., Key Biscayne

9.16 Liquid Surf & Sail at Shake-A-Leg, 2620 S. Bayshore Dr. Coconut Grove

9.17 Otherside Boardsports, 87745 Overseas HWY #6 Islamorada

9.20 Surf World, South Florida Paddleboard Championship Summer Series, Pompano
 

Beach Boy Events is the first of its kind as a specific “SUP Sales, Promotion & Marketing” company that focuses on building a Brand’s sales in new markets.  

Post Race Interviews: Kody and father, Buzzy Kerbox share their race adventures, sunburns and smiles. These athletes are true competitors and humble waterman. Look out for Kody in the years to come!  Looks like Victor and Zane had a great day too! The pictures are awesome. Nice to have your life long friends and ohana out there. Love the ones of the transitions! Buzzy’s interview to follow photo gallery.Suzie

 Kody:

 Suzie: What was your finishing time and how do you feel about the effort you put forth? Your goal was to hit the 6-hour mark. Are you pleased or do you think you could have done better? Continue reading Post Race Interviews with Buzzy and Kody Kerbox Rainbow Sandals Molokai to Oahu Channel Crossing on July 26, 2009

Courtesy of Ultimate Paddler

Race Results: RAINBOW SANDALS MOLOKAI TO OAHU PADDLEBOARD RACE PRESENTED BY HONOLUA
SUNDAY JULY 26 2009

Continue reading Race Results and Finishers of the Rainbow Sandals Molokai to Oahu Crossing Paddleboard SUP Event

Just as Buzzy and Kody were catching the ferry to Molokai, I was lucky to catch Buzzy today before they left, to see how they felt about Sunday’s race! Buzzy and Kody both answered a few questions about the big day!  Here’s a few photos of Kody and Buzzy at the finish of the Maui’s last race this month: The Naish 4th Annual Maui Paddleboard Race

Get your stroke on! For any of my clients who finishes with a decent time, you get a free session with me!  Suzie

Announcing the 4th Annual Naish Maui International Paddleboard Championships to be held July 12, 2009.

The course is 9.54 miles from Maliko Gulch to Kahului Harbor, beach finish at Hawaiian Canoe Club.

Entry includes T-shirts, dinner, refreshments, and medals to top 3 division finishers.

Register at www.mauipaddleboard.com

THE BODY BENEFITS OF SUP Stand Up Surfing!

Hop on, and let’s go! Everyone’s doing it and so can you!

SUP has been taking the island and world by storm! Nothing new to Maui, but new for some, who are reentering fitness and want to charge the waves or have a nice mellow session.  I believe that this is the best form of cross-training ever! Besides doing downwinders from Moliko to Kanaha,  even cruising early in the morning when the water is like silk, is a great way to start anyone’s day.

Okay, as a surfer and sailor, like all water sports here, you gotta be cool and courteous.  This sport reminds me of the early days of windsurfing. The comoradory is awesome, and so friendly. People are eager to lend a hand or give a few tips.  It’s a great water sport that allows you to enter in at a calm pace.  You do need to learn the right of way and you don’t want to be a wave hog, like some people I know!

I ask my clients often, so, “what water sport would you like to learn that I can teach you and make you feel strong?”  They say they want to SUP!  Some want to surf and sail, but stand up surfing works all muscles at all times. And you don’t have to be a hero waterman or super athlete to start!  I’ve had my heart rate come out of my body many times trying to catch some waves. I love it!

The body benefits are simply amazing. In my gym I am constantly training all my clients at all levels; some sort of balance training techniques. The goal is to transfer that what the body and brain learns, to your favorite sport or simply daily living challenges. The water is an unstable platform as is the beach and other surfaces.  It makes a HUGE difference on your performance and recovery.

Your brain, and all of the finite muscles of the ankles, knees, and hips are constantly firing and yelling to each other to keep you upright on that board.  Whoops, don’t look down because your brain will not like that. Keep focused on the horizon.  Also while standing, keep that paddle somewhere in the water.

Just like riding a bicycle, your brain will remember each and every time, what you learned from the last session.  You get better and better each time out. Your confidence soars and then maybe your trying to catch your first wave?  Ah, breakthrough!

Also, your upper body gets a super workout. You need to initiate the  power of your strokes, way down deep from your “core”. ( It’s an over used buzz word for low back, abs and deep pelvic floor muscles. ) Also there are many different styles of paddling.

For instance Dave Kalama who just won the recent Olukai  event, said his secret was the Tahitian style of paddling.  I could tell from the video coverage that he purposely used this type of paddling.  He’s always smiling and having fun and of course makes it look so easy.http://www.olukai.com/NewsEvents.aspxevent

Read the full story by Surf Magazine: http://www.surfermag.com/features/onlineexclusives/olukai_hoolaulea_ocean_festival_aloha_hawaii/

The legs have it! Even with all of the balance training stuff that I do, wow I’ve never had so much leg strength, nor did I realize just how important all the little muscles are that assist the larger muscles.   I am constantly challenged and surprised of how my legs feel afterward. And let me also tell you, it get’s your bottom fitting in the smallest of bikinis! 

For those of you who want to learn, give me a call and I can point you in the right direction.  If you want to get ready and rip it up off the water, I can help you.

This sport will lean you out fast! Hydrate well and please eat a nice combo of light carbs and protein, before and after a session.

Look both ways before you charge, and have fun!

Suzie

Recent Press Release: Odwalla® Fuels Laird Hamilton, “Team Surfing USA”
in Ultra-Endurance Race Across America http://www.odwalla.com/news/RaceAcrossAmerica.html

Eclectic foursome hopes to break record, crossing America nonstop by bike in six days and nights with sponsorship from Odwalla

Half Moon Bay, Calif., June 23, 2009 –– This week, an artfully blended mix of personality and passions is peddling across the country in the world’s longest time trial race known as the Race Across America (RAAM). Odwalla is sponsoring an eclectic group of individuals – led by big-wave surfer Laird Hamilton and appropriately named “Team Surfing USA” – and providing race enthusiasts with video and online updates throughout the nearly week-long event.

Hamilton, widely acknowledged as the world’s greatest big-wave surfer, is joined by the following teammates in hopes to set a new record for the cross-continent cycling marathon:

• Don Wildman, the 76-year-old founder of Bally Total Fitness and an avid paddle boarder, biker, swimmer and runner
• Tim Commerford, bassist and founding member of the music group “Rage Against the Machine” and an obsessive mountain biker (he even thanks his bikes in his liner notes)
• Jason Winn, a fitness enthusiast, businessman and former college football player who completed his first “Ironman” triathlon at age 23

“I’m so grateful for Odwalla’s support of our team, which is riding to raise money for autism research, autism, ALS (Lou Gehrig’s disease) and Cystic Fibrosis,” Hamilton said. “But beyond the causes we’re riding for, we also want to call attention to Odwalla’s longstanding – more – support of activities that contribute to a healthier lifestyle and a more beautiful environment for millions of people every day.”

Reflective of its name, the team began and will end its journey with stand-up paddle surfing events on each coast to help raise additional awareness and funds for the team’s charities. RAAM kicked off in Oceanside, Calif. and concludes in Annapolis, Md., where the team will stay on their bikes and pedal to Liberty Park, NJ. From there, they will hop back on their boards and paddle to the Statue of Liberty. Odwalla juices, smoothies and nourishing food bars are fueling the team along its way as they cover nearly 3,500 miles by land and sea.

“Team Surfing USA comprises four incredible athletes – a big-wave surfer, a musician, a fitness business pioneer, and a triathlete – all interested in making a difference,” said Chris Brandt, Odwalla Vice President of Marketing. “The fact that they’re mixing in a stand-up paddle surfing element at the beginning and end of the race is pretty impressive and Odwalla is proud to be fueling their coast-to-coast adventure.”

Updates on the team’s progress, including videos and photos, are available at Odwalla’s Web site (http://www.odwalla.com/), Facebook page and Twitter account (@odwalla). You also can follow the race at www.surfermag.com.

About the Race Across America (RAAM)

The Race Across America, known as the “world’s toughest bicycle race,” will set over 250 competitors on a 3,000-mile route stretching from Oceanside, California to Annapolis, Maryland. Athletes race continuously day and night, on their own power or sharing the challenge with a team, and a crew of 8 -15 people following in support cars with food and supplies for the race. These courageous adventurers brave heat, wind, thunderstorms, altitude, the dark of night, fatigue, and sleep deprivation, cross two major mountain ranges, and raise hundreds of thousands of dollars for charity. For additional information, see http://www.raceacrossamerica.org/.

About Odwalla

Odwalla, Inc., the nation‘s leading natural health beverage company, delivers nourishment coast

For more RAAM results, check out: http://www.thehoneyline.com/buzz/race-across-america