SUP Training: Observations

Posted on April 27, 2013 by Water Words

Waking up to a big dawn, orange full moon in my face and a sudden “ouch” at the first moves of the day. Upper back, ribs, and upper abs screamed resistance at my walk to the kitchen for morning coffee. And guess what – I am one HAPPY person.

After getting more knee and low back fatigue during longer and stronger paddles over the years I reached out for some advice on technique. Fortunately, Karen Wrenn (super inspiring) shared some insights (you can follow her on Twitter) and with some practice I am creating a more effective technique. I found this artistically beautiful video on the HangerFox Youtube channel that allows us to observe the technique that creates that highly effective paddle stroke that serves Karen so well.

With Vimeo, YouTube, blogs by pros and all sorts of social media links, we can “meet up” with SUP professionals we admire. SKYPE is another way we can get great training tips from our favorite pros. Suzie Cooney, CPT of SuzieTrainsMaui encourages SKYPE training and has had great success with that medium.

Robby Naish (happy birthday this week) and Kai Lenny in Alaska

Recently I watched a short video of Kai Lenny and Robby Naish paddling around icebergs and basically “chilling” in Alaska. It’s good to study their stance, paddle placement, reach, posture and recovery during racing sequences as well as more recreational paddling. Sometimes it’s tough to assimilate exactly what is making their performance so efficient and powerful.

This very short video by Dave Kalama posted on the Distressed Mullet YouTube channel gives direct and easy to implement advice on how to protect your lower back. Hinging rather than bending is a habit that is not too difficult to hone – give the video a few, or maybe a couple of views then try the movement on your next paddle.

Dave Kalama provides a more advice in his blog article I found to be easy to put into practice. “Don’t rush.”

He explains that even if your technique is effective, it doesn’t necessarily mean that you are utilizing it properly. If you rush through all the phases of your stroke and don’t take the time to execute each phase correctly, then you are not using your level of technique in an efficient way.

For me, one of the pieces I took away was to take the time to really drive the paddle down into the water. Create a complete stretch of your reach. According to Dave, ” it only costs you a little patience and time to completely extend your arm forward. Also, rushing through the recovery phase will break the flow of a smooth rhythm, which is where real efficiency resides. If you rush into getting your hips all the way back under you to the neutral position, then you miss out on all the potential momentum you can generate through the hips.

During yesterday’s training that resulted in muscle fatigue and “good workout” soreness, it might have been that fully extended reach, getting my hips back to neutral and rotating the upper body appropriately that made all the difference. There’s nothing like practice, exploration and observation to add even more fun to this sport we love so much!

We’d love to hear from you – what blogs, videos or images have been useful as you improve your technique?

Safe SUP: Shoulders and Paddles

Posted on April 18, 2013 by Water Words

I have loved and used this KIALOA Paddles for almost 6 years. Exactly right for me!

I have been using the same (now probably vintage) KIALOA paddle for almost 6 years. It has taken me across ocean, surf, downwind, upwind, flatwater and even ice. It’s always going to stay with me, but today I picked up my incredible, technology rich KIALOA Hulu Ultralight GL (Read a bit of the story behind the Hulu paddle here).

All the designs on the KIALOA Hulu paddles are cool. I selected the GL Ultralight with the traditional Gerry Lopez design.

Anytime you get a new piece of sports equipment: ski boots, skis, a road bike, running shoes – or a paddle, the decision on size, style and fit is always tough. Add to that the age of shoulder and knee joints, back and neck muscles and suddenly the decisions is full of variables, choices and options. What’s cool is that you can connect with the pros at KIALOA via Facebook messages and questions, by going to their blog with comments and questions, or chat with any of their ‘Elele (ambassadors) when you meet them at events. I have found each to be open and eager to share tips and insights. How do you find them at events? Mostly check out the podium or the KIALOA tent.

When I was making the all-important decision about paddle length I watched a lot of videos, talked to a lot of people, and then I did the smartest thing ever. I borrowed the KIALOA Pupu adjustable paddle for an afternoon on the river. Donning my heart rate monitor and Nike+ as my speed/GPS tool I set off with my old paddle and the Pupu on board. I paddled for about 20 minutes with my paddle noting speed and heart rate, paddle cadence and perceived effort. I tried to focus on how my shoulders, hips, knees and back were feeling. I went upstream then downstream.

Next I repeated the exact course with the Pupu adjusted to about 1 inch longer than my paddle. I repeated with it 1/2 inch longer, then 1/2 inch shorter. Those sessions were about 10 minutes each. I finished with a 5 minute upstream and 5 minute downstream paddle with my existing paddle. The resulting decision – I kept my paddle length for my new Hulu at exactly what my old paddle had been. The experience taught me a lot about reach, grab, paddle stroke and upper body technique.

Raising the paddle, level and above my head, with my elbows bent at 90 degrees and equally spaced, I found that my lower hand seemed too far down toward the blade. I was most comfortable paddling with my lower hand approximately one hand span back up toward the grip. It’s important to get this hand placement right for you.

The further up your lower hand, the longer the lever arm; distance between lower hand and the center of effort of the blade. Positioning your lower hand too far up the shaft, creates greater reliance on using leverage (pushing forwards with the top arm) as the primary means in generating force to the blade. It’s been a long time since I studied physics or levers, but that basic principle make good common sense. Using the paddle as a long lever is a very poor use of bio mechanics – and will not make shoulders very happy.

I had a conversation with Karen Wrenn after a longer training paddle sent me home with sore knees. In a nutshell, she advised me to find a balance in using power generated through pulling from the throat of the shaft (lower hand) and being aware of the rotation (torque) around the my spine and compression downward through the top arm. Keeping my hips forward and rotating through my upper body (feeling next soreness in lats and upper back) was the recipe for very happy knees.

The bottom line – take your time on the water as you decide upon the right paddle for you. Whether you surf, race, cruise flat-water or meander around in lakes, investing an hour or so with an adjustable paddle can make all the difference for your long term SUP fun!

Aloha of the Paddle

Posted on April 16, 2013 by Water Words

Our SUP paddle – connecting us to our water, our power, our speed and the aloha of our our sport. Choose wisely and understand small tweaks in sizing and technique that make all the difference. Part of the “aloha of the paddle” is the great community of people willing to share info and insights about all aspects that impact both performance and enjoyment!

A conversation with Randall Barna, SUP pioneer and owner of FootForm Performance Orthotics Center in Bend Oregon, always leads to great technique insights. During a recent paddle I was absently day-dreaming about my soon-to-be delivered Hulu KIALOA paddle while listening to the steady rippling of wind current under my board. I wasn’t really thinking of my technique, just sensing the paddle position through the reach and recovery and watching out for river otters. Randall commented, “You might want to try something a little differently as you switch your paddle from side to side.”

I am always up for more power or speed, especially if it’s driven by efficiency. Randall showed me a seamless way to switch my paddle from side to side. Removing the upper hand as the lower hand remains steady on the paddle during the crossover (maybe inching it up the shaft an inch or so) allows the “new” bottom hand to grab at just the right spot allowing an immediate “reach and dig” as the new upper hand slides up to the grip. It was a simple change but really added a solid confidence to switching paddle sides.

Board speed and chop, two foot placement variables

As long as Randall was sharing insights gained by a lifetime of wind and water sports I invited him to share tips on foot placement. “The key to foot placement is adapting and adjusting to all the variables. As soon as you think you’ve nailed your stance something changes! The two main variables are board speed and chop. The two errors are tail drag and pushing the nose.

You’re too far back on the board and tail drag is a drag. It slows you down more than anything else! Too far forward and you’re pushing water instead of gliding. The key is a balance between the two.”

Variables in board speed require you to make constant, minor adjustments. Take some pictures of yourself on your board while pictures standing still. Is the tail is out of the water? With a little speed the tail is right on the surface. That’s because under power the board starts sinking into the trough of it’s own bow wave.

Randall continued, “Progressing into higher speeds the bow wave gets bigger, the board lower, and eventually it hits “hull speed,” a point where it won’t go any faster no matter how hard you paddle. Every board responds to this differently and is dependent on the weight of the paddler too. You just have to experiment with foot placement at hull speed, find your sweet spot, and mark your toe line on your board as an instant reference.”

Note: huge grin on Randall’s face as he shares this: “The big thrill in riding an SUP is planing! To achieve planing you have to get your bow through your bow wave, up and over it! Nobody has ever accomplished this by paddling. Longer boards are faster due to a longer interval between the bow wave and tail wave,but still no planing via paddle. It takes a boost from an outside source like wind and waves. As soon a the boards cuts-loose onto a plane you have to adjust your foot position faster than poop-thorough-a-goose. The nose will dive, the tail was lifted by the wave, so step back. You need to constantly walk the board and paddle to keep it on a plane, and enjoy the ride.”

Champing at the bit to get on Naish 14′ Glides on Maui

Experimenting on flat water is not easily transferred to choppy waters. The nose of the board becomes the focus. If your nose is pushing, it will slap each chop and be very slow. Find a foot position where the nose will penetrate the chop without slapping or pushing. Side chop, and accompanying wind, can catch your nose and flip you over! Try a surfer-stance for more stability, with the wind at your back. You won’t be switching sides with side-winds anyway so this works. Another source of choppy water is when drafting another SUP. Then you’re dealing with their tail wake, your bow wake, and the chop all at once! All of this is a never ending challenge and one of the things that makes standup paddling so darn much fun!

SUP Senses: Listening

Posted on March 20, 2013 by Water Words

Taking a spin around the perimeter of a glassy lake at sunset, traveling upstream in a class I whitewater stretch or gliding shore-ward on a gently breaking wave or sense are alive. We experience sights, smells, the feel of water on our bare feet and the sound of water. We hear the swoosh of a glassy glide and the slap slap slap of small ripples playing off the hull.

Sometimes when I am training for a steady pace over a longer time or distance, I set the “metronome” to the sound of the slap-slap-slap of water on the board. 1-2-3 and then 1-2-3, switch sides and, 1-2-3 then 1-2-3 in a steady pace. It gets easier to maintain a pace with a steady beat going in my head.

Then comes a real eye-opener. I had a GoPro facing forward on the bow and then facing back at me during a recent glassy paddle as dusk approached last week. (video here) My 1-2-3 was way more slow in pace than I had felt while actually executing the pace. I needed to add some intervals – and soon! With just 51 days until the first downwind event of the season I want to be totally confident and ready to go my race and my skill level- but do it well.

Last Sunday I had the chance to paddle a sweet, but frosty 42 degree, 6-miler through two loops in the Deschutes River as it winds through Bend, OR. I went with a local SUP surfer and racer, Randall Barna. Randall watched my paddle stroke and tweaked my reach and return a bit. We discussed how much Karen Wrenn’s suggestion to keep my knees and hips facing forward even as the upper torso/ribs twist. Randall had a cool way of creating the image I needed to drive forward and be more efficient with my technique.

I tend to fall backward when tossed off balance, so Randall explained the reasons to stay fully balanced on all 4 corners of both feet. Rather than driving the board hard and down – then forward, the better image is “create a buoyant feel as you press the board forward with the sense of floating it lightly but firmly.” Thinking about these tweaks allowed miles to float by easily.

I still need to build a better fitness base for the upcoming paddle season. According to Suzie Cooney, CPT (of Suzie Trains Maui, a Naish team rider), “Music added to your own SUP training session can make a huge difference in you enjoying your training session and can actually help you increase your mileage and decrease your time. Get to know your heart and lung capacity and stress yourself accordingly. Make sure you are in good physical health and have proper clearance from your physician.” Great advice. I read her excellent article on training with a balanced tempo playlist, donned my heart rate monitor and had some great paddles so far this week. You can do the same. Take the few short minutes needed to explore Suzie’s online training article – then go enjoy standup paddling with all your senses!

SUP Muse: Suzie Cooney

Posted on March 7, 2013 by Water Words

The grin and enthusiasm are a constant! Suzie Cooney, CPT, lives her expertise!

It was almost a year ago that Ed and I had the chance to meet a virtual whirlwind of expertise and energy, Suzie Cooney (CPT) of Suzie Trains Maui. We tentatively tested the waters of the Olukai Ho’olaule’a by doing the “fun race” of three short miles and emerged from the water wanting only MORE! We knew that there was no way our “almost-ready-for-Medicare” bodies were trained for the wind and waves of the full run from Maliko Gulch, so we stayed in touch with Suzie.

Great plan! You too can enjoy her training no matter where you live via a SKYPE session or you can enhance your Maui vacation paddling by booking a local session. Be sure to plan well in advance. Suzie works hard sharing her training and expertise from large group workshops, articles and private sessions.

Being among the tribe of “Wounded Warriors” now and then, we were delighted to discover solid advice on the Suzie Trains Maui website and on the Naish surfing website. We are most recently doing some interesting core work that’s fun and challenging. We want to be ready when we grab our Naish Glides and Mana series surfboards in 63 short days. Yes, drooling can commence when you see the image (below).

The Glide and Mana series are calling my name!

Over the winter months we have been training with TRX and the Indo Board. Guided by Suzie’s video and e-mail support we make progress. Since we’re rarely actually out having great fun standup paddling these last months (but the skiing has been great) the most important part of Suzie’s connection with us is an unabashed love of the ocean, the wind, the waves and the glides! We can easily use the GoPro HERO to film segments of our technique, then have a variety of people give us input. Editing clips of GoPro footage is easy – easy to edit and easy to share.

Suzie’s regular e-mail updates and blog articles are almost as good as being there. Yes, we wanted to be there when she paddled with whales. No, we didn’t want to be there when a large north shore winter wave smacked her onto a reef (yes, there was some blood). Through it all, enthusiasm reigns!

Recently we exchanged an e-mail, I had some concern about my technique and an old series of knee injuries. Suzie replied, “I bet you’re getting excited! Train, train and train! The ol’ knees will be warmer here, so don’t worry.” That connected to our balance, strength, agility and power routines will get us there (did I say 56 days?)

I can see Suzie on the Glide now. She described a recent workout, “Surf is huge still and I caught a long wave on the Glide yesterday. I was coming into the harbor after my laps. It was waist high. Too fun!”

http://vimeo.com/59629659?utm_source=Spring+2013+Surf%2C+Board+Repair%2C+Training+Video%2C+Paniolo&utm_campaign=VideoRelase+&utm_medium=email

SUP MUSE: Karen Wrenn

Posted on March 7, 2013 by Water Words

There are many meaning of “muse” – both as a noun and as a verb. One meaning I like is describing a muse as an inspiration, a catalyst for change. We can have many muses on our journey in life, in sport and adventure. Karen Wrenn inspires many – an active “verb” of a person. She’s also a true catalyst for change. Do you want to be better at something and reach new goals? I know I do, and I know that I can do it better when a muse helps along the way. Karen, Naish team rider, seems to always be on the move sharing her spirit and aloha for standup paddling.

KIALOA captured the determination and drive that Karen Wrenn harnesses during winter training

Ask a busy person! I did, and Karen generously shared some time and insights. First, some background: Few are more busy than Karen – wife, mother, friend, athlete, teacher and SUP superwoman. We all know that honing our skills and keeping whatever our personal “athletic edge” might be is a full-time effort. In the cold and wet Pacific Northwest, staying trained and motivated takes a bit more psyching up. The recent photo used in a cool ad for KIALOA paddles captures that “brace yourself for a cold an challenging training run” moment perfectly.

I have been less determined to brave the wet and cold through January and February – then March arrived with a few days that shouted “SPRING” with abundant sun and little wind. No question! It was time to head to the Deschutes River and take a few loops. No one else was out that day. It was a visual and sensory wonderland to be gliding up-current and getting cobwebs out of arms, trunk and legs. Luckily, I had my GoPro with the board suction mount. It stayed on solidly and could be shifted from front view to back view easily.

The next day was full of OUCH! I watched the video of my paddle (see above) noticing a strange inward rotation of my knees and a waggle of the hips that seemed out of place. I had just gone through my first of three series of knee injections (yup, the old meniscus has apparently vanished). The last thing I want to do is annoy my knee further. So I sent off the video to Karen for some insights. We had connected at the Naish Gorge Paddle Challenge last year when she encouraged me as I tried the fast and sleek Naish Glide for the first time.

You may want to have your own technique guide do what Karen suggested, film from behind for a better view of body mechanics. The second suggestion was to adjust my stance from time to time. Karen explains, ” One thing I do all the time when something is bothering me is to play around with my stance. I think with a bit of a narrower stance you might not be able to lean the knee in so much Or, possibly a slightly staggered stance might help to. If you haven’t already… play around with that. Try a narrow, try a wider than usual and a slightly staggered stance and see what happens.”

Karen’s next suggestion reinforced my commitment to the twists and stretches of yoga, “Try to also focus on the torso rotation being a little higher making it happen through the rib cage instead of by your hips. When I am paddling really hard and efficiently I feel sore through my the sides of my ribcage. If the rotation is happening a little higher you might find that your hips stay a little more fixed and that would cause less inward knee movement. It would give you the torso rotation and take it out of so much arms.”

There is no doubt that I will take these few suggestions to the river and to my indoor TRX training. Motivated even more – it’s only 56 days until Ed and I head to Maui, get our Naish 14′ Glides and prep for the Olukai Ho’olaule’a Maliko Run. Yipppeee! And thanks so much for your suggestions, Karen!

Body MIND and Spirit: TRX

Posted on February 6, 2013 by Water Words

As I make progress toward a handstand this is what I imagine I will accomplish one day (soon?)

With January comes the opportunity to make lofty resolutions and move toward growth in body, mind and spirit. I sometimes wonder if what I imagine to be my progress counts as growth in the area of MIND, or is it pure delusion?

On February 3, a 28 day “Flight Club” challenge at our local Groove Yoga Bend concluded. I absolutely enjoyed taking the 6 X a week classes for 4 weeks. The elusive handstand is still out of reach but I was able to at least move toward getting both feet off the ground and in some semblance of a handstand for one, then two nano-seconds. The massive number of yoga classes last month took quite a bite out of my TRX training routine in preparation for the Olukai Ho’olaulea in 12 short weeks.

Yesterday I returned to suspension training in full force and today my down dog might have to resemble “sleeping dog.” Even as my body creaks and resists, there was enough progress in body, mind and spirit over the past 4 weeks to instill some hope that one day I might be able to enjoy the position shown in the photo on the left.

Karen Wrenn consistently inspires many of us with her discipline and attitude in SUP and life.

Taking a page from the dedicated training and mental preparedness of Oregon’s Karen Wrenn, I am planning to set up some inspirational images around my home exercise area. There is really little need for my mind to be present 100% in a rather cold garage where I work out. Karen posted an amazing photo on Instagram that demonstrates exactly that – her vigorous indoor training matched with visions of an amazing place to SUP.

Ouch! Hamstrings….and then soon, strong, flexible hamstrings.

Thought for today: As I prepare for the 6 am Groove yoga hour and then create space in the day for a river run with the grand-dog and 30 minutes with the TRX suspension trainer, I know where my mind will be while my body is surviving a suspended plank – The Berry Island chain of the warm and wonderful Bahamas.

Addendum to this post: 2 hours later I am re-energized and raring to go in my day (and with my training). Groove Yoga was exactly what body, mind and spirit needed.

Additional inspiration: fun-loving Dave Kalama shares a video waterman workout we can stick with.

The Indian and the Arrow

Posted on February 5, 2013 by Water Words

Enjoying another day on the river with my original KIALOA paddle. (Photo Jill Rosell)

In 2007 when I started standup paddling, I purchased my first KIALOA paddle and planned to have a cool “hobby sport.” Little did I know how the SUP-bug would capture me! Whether surfing, racing for recreation or cruising a river, lake or bay I used the same paddle. Choice sometimes results in a sort of decision-paralysis. As friends began to add to their quiver of paddles I tried out many of them over the years – and each had distinctly different attributes (including so many that I loved just because they were so beautiful!)

KIALOA Pipes

KIALOA Methane (Limited Edition Hinano)

Watching golf with my husband, we chatted about clubs and choices and using the right one for the shot – and the topic turned to paddles! I needed to make a choice or two and start to grow my quiver of paddles. Would the “right” paddle catch me more waves, shoot me ahead in races and generate more fun on the water? Now, I am realistic enough to realize that my skill level just isn’t going to magically improve with a paddle – but it sure can help!

NO matter what your skill level, it is very important every once in a while to recharge. It’s vital to get yourself to that next level with tools or training or resources in order to reach the competitive edge or proficiency that can make your sport more fun.

We’ve all heard, “It’s the Indian, not the arrow.” Of course your individual skill that matters far more than the equipment you use. That said, it was time for me to retire a vintage paddle and take advantage of new technology. Fortunately, Dave Chun was available to give me some guidance on my decision to get a HULU Ultralight GL paddle, he knew it was exactly what I wanted. The question was, what size should it be?

Dave and I discussed the challenges of 63 year old shoulders, knees and back. With absolutely no pain or injury from the paddle size and length I had, and 100% satisfaction with its performance Dave pretty much suggested, “If it isn’t broke, don’t fix it – size-wise.” Just the same he lent me the Pupu Adjustable paddle and sent me off with some advice, “Go out and try this paddle at a variety of lengths. Don’t worry about the number or the height, just paddle. Be aware of how it feels to your body, notice any pain or discomfort. Paddle at each setting for a good long period of time. You’ll need more than just a few strokes to really feel what that length is doing for you.”

I brought my own paddle and the Adjustable Pupu. It was a 48 degree February day with little wind. The river was empty, except for me, some beaver and geese. I got into a cadence and paddled up and downstream for 15 minute increments. Using my best technique I paid attention to the sound of the water lapping under the board, the length of my reach and “dig,” as well as my ability to turn over strokes quickly – or longer. A few hours later I went back to decide on the length of my new HULU (YAY!!!!!)

Beauty, functionality, and technology. Explore the details here http://www.kialoa.com/hulu-ultralight-gl.html

I had the adjustable paddle about 1/2 inch longer than my usual paddle. We decided that small of an increase in length was not worth the potential for a change in my forearm, elbow, shoulder comfort I’ve had for the past 6 years. Paddle stroke technique seems to be trending toward more rapid turnover – more strokes per minute rather than long, hugely powerful pulls through the water. At last! I ordered my HULU and learned much about building out my quiver.

Today it was about the arrow, not the Indian – Getting jazzed, taking time to explore options, taking time to go to the training and listening to the advice of an expert.

These things can be extremely powerful in mentally advancing your enjoyment of standup paddling. OH! For enjoyment personified, take a look at this video created by Washington state pro paddler, Beau Whitehead.

Winter SUP Training

Posted on January 24, 2013 by Water Words

January warm in my Sweet Waterwear paddling top and compression pants

Just took a virtual tour drooling over the Naish line of Glide raceboards (have you ever seen that GX? Yeah!)and Mana line of SUP surfboards. It seems like forever until we head to Maui for some surf and downwind fun at the Olukai Ho’olaulea. In reality, it’s just about 100 days. With so much snow and ice on our local paddling locations, we are waiting until late May to get our Naish boards. Meanwhile we prep and dream. I did have the pleasure of going a few miles in the Deschutes River on a recent 50 degree afternoon. It was the first time I’d paddled since our fun in Maui in early December. Other locals, like Randall Barna paddle regularly – every freezing month of the year.

I was paddling on my Amundson 11’3″ all round fun board. Everyone knows that I have had endless hours of flatwater and surf fun with that board. Heading up river on a calm day I was surprised to notice – my Amundson just didn’t have that “glide!” In Maui we had been blessed with a few glassy days with small surf so the actual glide of the Naish 14′ Glide was obvious. A set of 6-8 strokes on one side generated some serious acceleration with minimal effort. It reminded me of some technique suggestions from KIALOA paddles’ Dave Chun.

When asked about paddling technique, Dave Chun says, “Listen to the board, Don’t worry about what you look like. Listen to the water coming off of it. Feel what makes it go fast and smooth.” I was doping that observation during my January paddle and realized how much the design of a board impacts the glide, the sound and the result of a series of paddle strokes. Even though I love the sound of the chop-chop-chop as the bow skims across the ripples in river current and breeze bumps, having aboard that slices right through all that with more of a “swish” is simply faster! So glad we’ve got a 14′ Naish Glide reserved for the Ho’olaule’a.

We don’t have the beach (and I certainly don’t have the body) but we can train and prep with guidance from Suzie Cooney, CPT

While a great board is key to having a great experience during SUP events, the bottom line is getting ourselves ready to be strong, safe and prepared for the physical and mental challenges. To that end we have been poring over Suzie Cooney’s SuzieTrainsMaui website for ideas and training tips. Luckily she has SKYPE sessions available for some true custom training opportunity. I know we will be filming some sessions with the GoPro to get solid feedback that we need.

Since Karen Wrenn experiences much similar winter weather we looked for some training tips that power her fitness and competitive success. This is from Karen’s blog with a link to Stand Up Paddle Annapolis’ blog–

“I do a lot of cross training in the gym in the Winter. Circuit training is great because you can get your heart rate going, build muscle and muscle endurance. I will first do something that elevates my heart rate followed by a couple exercises that include strength and balance. For example, I might do 20 double jumps (or you could do 100-150 single jumps) with a jump rope and then move right into 20 kettle ball swings (from a squat position swinging the kettle ball to shoulder height coming to a standing position) and repeat. Then I would move into a plank position with elbows on a ball and roll the ball forward and back for 20 reps. I would do this circuit 3 times and then move on to another circuit.

Another idea of a circuit is to do 15 split jumps on each leg (http://www.livestrong.com/video/5310-split-jumps/) and then 20 tri-cep dips then 20 reverse crunches (http://www.youtube.com/watch?v=vVVlXA0dqGg) and repeat this circuit another two times.

Basically, come up with some circuits of three exercises. Have the first exercise of the series be something that will elevate your heart rate ( jump rope, running stairs, sprints on a rowing machine) add a strength exercise (kettle bells, push ups, tricep dips, pull ups, etc…) then add in a core exercise ( reverse crunch, plank, medicine ball sit up and throws). After you finish one circuit of three then move on to another.

I run a lot during the Winter. Running is a great way to keep up your cardio endurance and a great thing to do if you only have 45 minutes to spare. If you are not a runner… biking and swimming are great options too.”

From Naish Stand Up Paddle’s Facebook page

Excuses for not getting ready? NONE! Have fun, just be sure to be safe and paddle with a buddy when the water and weather is cold.

Art and a SUPer SUP-er

Posted on January 10, 2013 by Water Words

Alex Sumibcay – the artist and entrepreneurial force behind SUPMauiHawaii

Being on vacation in West Maui is about all one could ask for, especially as gray winter was hitting our home town of Bend with wind and wet snow. We were fortunate to have traded our timeshare for a spot at the Marriott Maui resort. As we drove up to much fancier digs than we needed, we were greeted by bell and valet staff both courteous and enthusiastic. Holy cow! We’re used to taking care of our own car and gear – especially the cool Naish 14′ Glides we had on the foam roof rack of our rental car. Would we fit in here and where would we put our boards?

We later learned that the friendly guy who cheerfully helped us get the raceboards onto solid racks inside a well protected surf storage room was Alex Sumibcay. Over the week we were in Maui we had our Naish raceboards and the Mana 9’5″ SUP surfboards in and out of the storage room numerous times per day. Over time we had great conversations with Alex in between his valet runs parking cars and helping guests. By mid-week we discovered that Alex had an artistic and entrepreneurial side to him. On Thursday we were greeted with a bag of some of the coolest “SUP Maui” branded stickers, hats and shirts. Stylish t-shirts and tanks in both men and women’s styles made our wardrobe for the rest of our trip (when we weren’t wearing awesome garb from Naish). Seriously, we felt a small part of the local culture.

I love this trucker SUP Maui hat!

Great looking shirt – Ed at Kapalua

Alex personifies the best aspects of SUP surfing and the sport we all love. We were riding some waist high fun waves at Laniupoko on West Maui along with a few other locals. I inadvertently took a wave about the same time as a young 30-something guy with exquisite tattoos and definite surfing skills. I cringed when I saw what I had done and promptly wiped out. Paddling back out I came alongside him and apologized profusely. I was so surprised when he simply grinned and said, “Hey. there are plenty of waves for everyone.”

I recounted this story to Alex, who obviously was mentoring his friend’s SUP surfing. Alex laughed and explained, “I love to teach my friends who used to prone surf how great standup surfing is. But, when I teach them the skills I also teach them to be gracious and share aloha on the waves.” Alex was a treasure to spend time with.

By the end of the week we had a full inventory of hats, T’s, tanks and stickers. You will definitely want to get some when you are in Maui. They can be found at Hawaiian Island Surf and Sports. if you can’t get to Maui you can order from Alex. He can customize his trademarked logo for any location. I am looking forward to SUPBend gear and garb.

A great hat design by Alex

Elder SUP

Connecting Across Generations and Oceans

Category Archives: Equipment