Category Archives: SUP Racing

10 Ways to Win a SUP Race

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  1. Warm up before the race. Practice steadily whenever you can and get used to how “enough” feels.  Use a heart rate monitor now and then – so you learn what “enough” for you REALLY feels like.. The day before the race, work out a little and then rest up well. Stretch after you paddle for practice and get used to what “nicely warmed up” feels like. Honor your current ability and fitness. In the recent “fun paddle” part of the Olukai Ho’olaule’a, Suzie Cooney lead a group stretch and warmup before our 3 mile paddle. It got us ready physically and relaxed mentally.
  2. Be chilled out and friendly. Smile, joke and chat with others before the start, noticing who really needs to simply be left alone. There is bound to be a jittery someone you can calm a bit with a few words and a smile.
  3. Keep a steady start. If you get a shaky one you won’t get a good position. Wait a minute here!  If you are reading this article, chances are you will not be gracing the podium and accepting an award (unless you win the raffle prize). Yes, keep a steady start but keep a stead attitude too. Watch confident paddlers at or about your skill level and stay a bit behind them. They will help you learn to judge the local current, winds and start situation.  Do you see the paddler to the far (far far far) left of the photo, the one in the cool blue KIALOA hat? That is me getting confidence and timing from some of the best. YES, that is as close as I got to Karen Wrenn at the 2011 Bend Paddleboard Challenge – except when she lapped me!
  4. Don’t sprint at the beginning of a distance race. This is a waste of energy and it tires you out. Just sprint a bit for a couple of seconds to help you keep in a good position, then just turn your paddle strokes into a rhythm more like a “jog.”  If you have completed the distance that you’ll be
  5. Stay humble. Each person you pass delivers a chance to share a smile and “Go for it!” – if you have the breath (LOL). But keep your self confidence saying ” I can do it”.
  6. In a long distance race keep your hands loose around the paddle shaft. Wiggle your fingers now and then and use a loose grip and focused, strong paddle stroke. Remind yourself of your technique when you feel fatigued, it will bring you back into your best rhythm.
  7. Use your sense of touch. If you get tired during a long distance race or even a sprint, take a moment to breathe and feel. Feel the water on your feet (are you barefoot?) Feel the wind on your face – even if it is blowing stink and making it hard to paddle. Savor the opportunity to be moving yourself through the natural and sometimes wild outdoors.
  8. Use your hearing. Hear the steady lap-lap-lap of the water on and under your paddleboard. Hear your own breathing and monitor it. Hear your own voice humming or singing a tune to keep you in your aerobic zone – that matters in the longer races.
  9. elder sup and eldersup in Clayquot sound vancouver islandUse your sense of sight. After all, our “race courses are usually staged in oceans, bays, lakes and rivers in places most people would love to be. Got polarized sunglasses? See the bottom, see the colors, the rocks and the vegetation along the shore.
  10. Smile!  Your body will love you for the expenditure of energy you allot to a great big grin. Fun and relaxation will join the smile – after all, how many people get to experience the amazing sport of SUP racing. By the way, if you follow these 10 easy steps you WILL be a winner in any SUP race you choose to enter.


Sailing Canoes, Hawaiian Culture and a Jazzy Good Time!

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Look at that sailing canoe! Even sitting on the sand it looks fast and elegant. Except for the block on the main sheet the entire craft is made the traditional way with ropes, knots and wood. Ed and I had the chance to take a ride with part of the Team Olukai as part of the activities around the Olukai Ho’olaule’a event.

Since 1987, the Hawaiian Sailing Canoe Association has been leading the charge to ‘learn, revive, educate, and practice ancient Hawaiian skills as they relate to sailing canoes and the Hawaiian culture.’ As the team races various courses across the Hawaiian island chain, at each stop the team offers free canoe rides to locals and tourists, educating them on the cultural and historical importance of the craft. We hopped aboard with three of the team members and set off for exhilarating fun.

Throughout the sail the team shared stories and information, tradition and obvious commitment to their sport. The winds and seas were probably quite mild compared to what they’d usually experience in a crossing, but we had the jazzy, sea-splashed pleasure of getting a taste of the experience. 

 

Inquiring about the ti leaves and wreaths on the canoe, we learned that it had recently been completely re-built. That day was its first launch since being blessed the evening before. The more we learned about the entire story the more engaging it became. For Ed and for me the experience riding along with the team was more than impressive. It provided a unique combination of harnessing wind, surf, paddles and camaraderie – all dear to us. We can’t wait to return to Maui and the Olukai Ho’olaulea next year.

Finishing with a Grin is a Win

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As each finisher in the Olukai Ho’olaulea race came to shore, they tossed their paddles, leaped from their boards and sprinted to the finish – sometimes on wobbly legs. Not so for our friend, Deja Howard, we had met earlier in the week at Hawaiian Island Surf and Sport where we’d rented our SUP gear.  Splashing toward shore she added a quick “thank you” to the volunteer hauling her board out of the surf and with her trademark grin she started the sprint to the finish going strong.

The energy expended in the run from Maliko Gulch had to be killer. Ed and I took our time heading on up to congratulate Deja thinking she’d need a few minutes to catch her breath. Not so!

By the time we made our way through the crowd she’d located a fellow paddler named Peggy and they were into re-hashing their race already. Peggy, it seems, had been right on Deja during the entire race – sometimes they jockey-ed for position but they spent the run neck and neck.  Deja was quick to thank Peggy for the constant push, “I wouldn’t have booked it so hard if you weren’t right there on me the entire time.” 

Graciously, Peggy smiled and they continued on – now about the wind, the waves and the fun. Although both women were obviously strong competitors (having placed in their respective age groups) the journey was the WIN!

If you have the chance to visit Maui, swing by  Hawaiian Island Surf and Sport and plan to talk story with the team.  You can schedule a lesson and enjoy meeting new friends there. It’s that kind of environment.

Until next year, we plan to practice our technique and maintain those smiles – it’s the way to go!

Super SUPer: Fun and Focus

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Whenever Central Oregon’s (Bend) Brit Oliphant is out on the water training or competing there are two things you’ll notice: brilliant smile and laser-focus. A busy teen, Brit balances her many outdoor interest, friends and work with a dedication to training toward her standup paddling goals.  That’s not to suggest she spends all of her time on flat-water.  Give that woman a glassy wave, open ocean chop or wind-whipped swells and you’ll make her one happy camper!

Take a look at a short video clip of Brit and fellow SUP competitor, Vanina Walsh in the 21012 Quicksilver Waterman Waikiki Paddle SUP Contest.

 

Ocean Paddler Adventure Splashes Us on the Couch

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During the long, cold, snowy winter in Oregon we love to alpine ski. For the most part that quells our need for adventure and fun. But often during the winter evenings – which could be from November through May in Oregon – we start to crave islands, oceans and paddling.  Luckily for us we can record all the shows we want from the Ocean Paddler TV.  While I am not much of a television-watcher, I can watch the same segment of a canoe paddling race or raging SUP big wave event again and again. My husband, Ed, is even more tuned in to the show’s options.

Imagine his pleasant surprise when we arrived at Paia Youth Culture Center in Paia on May 12 to find his favorite television crew there on the scene. It was great to learn that they were not only going to cover the phenomenal Maliko Gulch portion of the Olukai Ho’olaule’a race, but the fun 3 mile segment we planned to do. 

Suzie Cooney with Elder Sup, JudyEven before the fun-race started the crew was diligent in making sure they talked to most of the competitors and connected many of the nervous first-timers (us included) with local SUP trainer Suzie Cooney. Suzie lead us in a series of stretches, cardio and wicked warrior chants to get use psyched and ready.

The team from Ocean Paddler set up shots from all locations with interviews taking place continuously. From the Olukai team sailing canoe to preparation from some in-the-water filming it was great fun to watch the detail and professionalism all the way.  When the Ocean Paddler big yellow chopper zoomed in to take some shots of about 100 of us at the start, we couldn’t have felt more jazzed. Butterflies were replaced by plenty of quick paddle strokes out past the first reef to a safe deep-water area to turn down-wind and become a part of Hawaiian SUP tradition.

Ocean Paddler ready for water with Elder SUP

Can’t wait to re-live the event again and again from the sea-splashed comfort of our couch next winter.

Olukai – Strong tradition of giving

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On May 12 we were fortunate to be on Maui and to have the chance to experience the last 3 miles of the famous Maliko Gulch run as part of the Olukai Ho’olaulea paddling event. From the first contact with the team from Olukai at Paia Youth and Cultural Center to the finish of the final participants a Kanaha Beach Park it was obvious that Olukai lives their vision and mission daily.

It is a lot more than the excellent products they deliver.  To summarize from their website, “OluKai was conceived from a desire to create a better class of products for the life we live in and around the water. There is a strong tradition of giving an offering or tribute in Polynesian culture.”  Let me share a story of just one of the dedicated Olukai team members I met and observed at the event.

Michelle St John, on the far right in the picture, first started chatting with me after I finished the 3 mile fun race segment and we were waiting for the Maliko Gulch racers to arrive in an hour or so. In the Olukai booth, she and some team members were answering questions, and generally giving us kudos and smiles for having done our first Maui North Shore down-winder. Suddenly, Michelle looked at me (62 year old, salt sprayed, sweaty person) and asked, ‘Are you thirsty?”

Heck yeah I was thirsty – I didn’t think to bring water on the SUP journey. The ice cold bottle of water she handed me was about the best tasting refreshment in the world! Because of that exchange I happened to notice Michelle throughout the rest of the day.  She didn’t remain standing casually on the beach for long. As you can see by the banners, the wind had picked up by 1:00.  

Paddlers started arriving in droves, 10-12 at a time. As they sprinted to the finish, they ditched their boards and dashed off. The hand full of strong young teens ready to collect the boards and stack them out of the way were overloaded in no time.

Without a moment’s hesitation I saw Michelle dash into the fray, giving a hand or managing to collect and move 14 foot paddle boards for as long as it took.  Splashing knee deep in the surf or slogging through the deep wet sand there was one consistent thing – a big smile and plenty of energy.

 That’s the spirit that pervaded the day and the event.

This annual event blends elite competition with family-friendly cultural activities including canoe sailing, ancient Hawaiian games, traditional luau, hula, and live music. We had an amazing time – from the incredible clear waters and knee-knocking swells to the luau feast and traditional games.  What a great way to support Olukai and to be able to benefit their “Ohana Giveback Program.” We saw it up close and first-hand. This is not a “your logo here” company! Way to go, Olukai.

Waterwoman Karma with your SUP

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We left Kahului Airport at 11:30 on Sunday and by noon we were neck deep in a full-immersion course on SUP on Maui.  We had pre-planned our SUP rental from Hawaiian Island Surf and Sport on Maui but we didn’t anticipate the connection with their staff – particularly with Deja! A few early conversations with Dennis O’Donnell had prepared us for getting a great SUP board and paddle for our week’s vacation. Once at the shop, we met the personification of customer service, SUP skills and local history – Deja Howard.

Deja helped us select our board and while loading them on the car inquired about our interests, our visit, our curiosity about Maui. We let her know that we planned to do the Fun Race 3 mile segment of the larger Maliko Gulch Run. Cool, Deja planned to do the Maliko Gulch as she does each year. Luckily for us she’s a walking encyclopedia of Maui and Hwaiian lore.

We had no idea of the history that Maliko Gulch had and its impact on the agricultural progress of this area of Maui. In 1876, Henry Baldwin, who lost an arm and almost lost his life to a sugar cane grinder, managed to pioneer the processes around Maliko Gulch to bring water to the cane fields of the area.  Today’s SUP pioneers negotiating the tricky conditions at Maliko Gulch continue honoring Maui’s potential as Baldwin did. Sport, tourism and agriculture don’t intersect often, so it was very interesting to hear Deja weave history with the exciting event coming up.

Our experience in the Olukai Ho’olaulea would be our first and we were a bit nervous as the afternoon prevailing winds whipped our hair, and almost whipped the SUP boards off the car.  Noticing our questions, Deja shared some advice for us as we paddled the week before our fun race.

She advised us to practice paddling in all types of weather conditions; rain, big chop, side chop, light to heavy wind, gusty wind and even practice paddling directly into the wind.  She thought we should do some “mini” downwinders at a shorter distance to get our legs used to the chop.

We found that downwind paddling is a blast and very addicting.  Our experience was definitely enhanced by our first hour in Maui and the great customer service from Deja, Dennis and the entire team at  Hawaiian Island Surf and Sport .

Summer SUP – Winter Training

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Sitting here in the wintery world of ski-season, quads wonderfully shredded from 3 days finding off-piste fun, I started thinking about some compression tights to wear pre and post exercise. I remembered that Karen Wrenn was wearing something when she visited one of our river races last summer so I took a quick look at her website to determine what brand was good for SUP. Bummer, I can’t tell from this photo.  No problem though. I had the chance to explore Karen’s website and blog – great information right when I need it.

Just in time for paddling season this year I will be turning 63 (for real???) and staying ready to paddle in races and long tours is a priority. I “enter” races but I don’t “race.” While every stroke is the strongest I can muster at the time, and the camaraderie of the race is so much fun, I am usually the last to cross the finish line on my 11’3″ Amundson.  Occasionally I borrow a race board, most recently from Dave and Meg at Kialoa, but my agenda is all about the paddle in the water, the connection between heart/lungs/muscle/sights/sounds and friends on the water. Training for all that is important.

Reading about Karen’s busy life as mother of three and the off-season whether she deals with in Portland was inspiring.  She suggests ways to stay motivated and carving out the 45 minutes or so needed to stay in shape.  Especially interesting is her explanation of her cross-training routine.

On her blog, Karen explains,  “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.

Bye, for now! I am heading to the gym and then to the trail. SUP season will be here before we know it. How do YOU train off-season?

Jimmy Spithill: Standing up for Standup

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During the Louis Vuitton Junior Trophy, BMW Oracle skipper Jimmy Spithill – who first sailed in the America’s Cup as a teenager – was among the senior sailors encouraging the kids. He said, “We appreciate all the people who come to see us and congratulate us with the Cup. But for us, the exciting thing is meeting the kids. Especially the kids sailing these great little boats. These kids are the future of world sailing. And I wouldn’t be surprised if one day they’re sailing boats like these, but on a bigger scale, in the America’s Cup.”

Next generation – always the key to a great future, whether it’s sailing, SUPing, the environment or any number of challenging causes.  It makes sense that Jimmy would practice balance and core strength on a standup board between his adventures with Oracle Racing. Getting the job done in an ocean race means moving quickly on an unstable platform and maintaining a strong core for the demands of racing.  Sounds like the recipe for a SUP workout – for sure!

Dear to my heart (A few levels behind the passion for standing on water of any kind) is fitness. Jimmy Spithill chats, in the video below, about noticing what consumers are doing for fitness. (bye bye treadmill and crunches).  Not just sailors, but the general public is embracing a new fitness fun in the form of standup paddling.  Right on, Jimmy! he says, “We grabbed people from the shore, people who had never tried SUP and they loved it.  When people are engaged with the ocean they want to protect it.”

Enjoy!

Sun-Sea-Sky-SUP-Surf St Petersburg: Christian Cook on life on water

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There’s a certain sense of mystical wonder that comes from scanning a view across a fog-laced body of water when the wind is dead calm – ocean, lake or bay.  Walking to low-tide flats of Tampa Bay with a sweet YOLO board the weather was the opposite of fog.  The same sort of mystical was not lost on me or with my paddling partner, Christian Cook.

High noon and glassy calm is not the norm for Tampa Bay. Maybe late season hurricane Rina way south had scooped up all the wind. In any event it was a very cool combination of wind and weather to drop in on.

I connected with Christian of NRG Salt Standup Paddle Fitness (web link coming) through Brody Welte with YOLO boards. There are plenty of SUP business owners who are passionate about the sport, but many don’t connect the fitness benefits of SUP with the pure water/waterman spirit. Christian Cook certainly does! The following images are just a small example of naturally adding strength, core and flexibility to our easy paddle today. 

Let’s back up a bit and follow the path that lead Christian to the soon-to-be-launched NRG Salt.  Always fit and full of energy and purpose, Christian started surfing about 6 years ago. It wasn’t long afterward that he added a paddle to his wave riding.  Sneaking into the peripheral of his awareness from that surfing base was THE CHALLENGE – the Molokai 2 Oahu race. Is that a difficult race to finish – heck yeah! It’s a difficult race to START! As Christian explains, that’s exactly why he chose to do it – twice.

Hopping on his SIC F14 (Mark Rappaport design) race board Christina enjoyed the first 28 or so miles of the 2008 Molokai2Oahu race. It was about 7 hours of 20-30 ft rolling swells that sent the board zooming with crazy speed. The 7-9 ft sides and 40 mph gusts just added to the fun.  That was – until along came China Walls – the rocky coastline at the edge of the Portlock neighborhood of Oahu.

That was the location of the last 3+ miles of the race when “pure honesty” determines who finishes. Every paddle stroke counts in those final miles and each one is more difficult than the one before. Christina shared his “way to finish the race” mantra. Be sure to have someone you love and care about at the finish.  Looking ahead at Oahu during those last miles he knew his wife and sons were waiting to photograph the finish.  The picture I saw tells the story: a big smile through exhaustion.

Christian explains, “I want to be an example for my sons that you can have a dream.  You can look at a star that seems impossible to reach – and you can do what it takes to reach it.” It’s a lot like life, one paddle stroke at a time.

If you travel to the west coast of Florida, to the Tampa/St Petersburg area, and want to jump into a paddle fit class, go for a training paddle on the Gulf or simply rent a board to explore on your own, your connection begins with Christian Cook and his new venture, NRG Salt Stand Up Paddle Fitness.