Tag Archives: Maliko

SUP: Da Feet

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That moment after a too-steep take-off when the nose of your surfboard buries deep, that moment just before you rocket through the air tightly clutching your paddle – you know! You know that your feet were not in the ideal position to trim your board successfully – it’s obvious.

Karen Wrenn posted this very cool photo - great color and an easy way to study foot position and technique.

Karen Wrenn posted this very cool photo – great color and an easy way to study foot position and technique.

More subtle are the changes in board trim and efficiency or glide that occur with where your feet are place and the balance of weight on those two feet when going in flat-water or downwind. A good example is the way Karen Wrenn is positioned in the photo to the left. She was kind enough to explain, “If you notice how my feet are really far on the left side of the board… it’s because there was a super strong side wind coming over my left shoulder. I had to position myself on the far left of the board to keep from getting pushed by the wind to the left. With my body weight on the left side of the board it allowed me to get my left rail down and prevent getting pushed and tipped.”

Knowing the force of winds in the gnarly Columbia Gorge area where Karen spends a great deal of training time, that is good to know. As the weather warms, our local SUP community plan many jaunts to the Hood River and Portland area for down wind fun.

With just a few weeks before the most challenging down wind adventure of our lives at Maliko Gulch and the Olukai Ho’olaule’a, we have been barefooting it on the sleek 14′ Naish Glide as winter hiccups into spring.  Balance as we maneuver is crucial – falling into the barely above freezing Deschutes River is not an option.

There’s the rub! Tail turn practice goes tentative – and immediately balance becomes sketchy.  It’s a great mental practice to feel the right movement to position and coordinate strong paddle strokes.

Evening light adding to our bliss!

Evening light adding to our bliss!

Our puzzle remains – what’s the best foot position for the various aspects of conditions we’ll encounter on the Maliko down wind route?  We will be sharing this post far and near, hoping for insights and input. While we will be participating in a “race,” our goal is safe completion of the journey.

Wondering how this foot position is for strong "wind in the face" situations

Wondering how this foot position is for strong “wind in the face” situations

Ed is experimenting with feet further back, noticing the impact of the tail drag vs speed and efficiency

Ed is experimenting with feet further back, noticing the impact of the tail drag vs speed and efficiency

We know we have awesome equipment with our Naish 14′ Glides underfoot, so we hope to refine our skills so that we can make the best of the famed “glides” we’ll be earning along the way.  How incredibly cool is it going to be to feel that first rush of wind after going beyond the cliff at Maliko Gulch! What a thrill it’s going to be to be surrounded by hundreds of other paddlers as the swells start rising on our quarter and from directly behind!

Butterflies – yup! We can’t wait to practice in the warm ocean – to fall as often as needed into WARM water – and to peddle forwards and back along the foot-friendly deck of the Naish Glide.  The best and right equipment for the adventure adds so much confidence and fun to the mix! Yeah, the stoke is fueled.

Please share your insights and comments on the blog or via e-mail eldersup@gmail.com – some comments we have received so far can be read at Aloha of the Paddle.

This seems to be a good foot position for flat water up wind and down - comments?

This seems to be a good foot position for flat water up wind and down – comments?

SUP MUSE: Karen Wrenn

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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

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!

Gotta Get a Glide (Go Naish)

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The Journey to Maliko Gulch continues. We have been posting numerous articles since October 2012 documenting the on land training routine two 63 year-olds are following in order to be physically ready for the demands of the Olukai Ho’olaule’a race from Maliko Gulch to Kanaha. No matter how much land training we do,  water time with the right equipment is crucial.

Right now we own three standup surfboards (an 11’6″, a 10’6″ and an 11’3″). With winter closing in on our home town, water time on the snow-closed lakes is over. We can still paddle the quick-moving Deschutes River in temps above 35. Below that, ice on the deck pad (not to mention in the river) makes a SUP run less than desirable.

Fortunately, we managed to save for a trip to Maui the first week of December (Happy Birthday, Ed and Merry Christmas to us both!). Our plan was to get some time doing down wind and some glide-training using the Naish 14′ Glide GS and the Glide 14’0 GX.

Both of the 14’0″ Glides feature a low rocker displacement bow and a flat rocker bottom shape to increase acceleration with each paddle stroke. I am not the strongest paddler in any mix so when I get my technique as right as possible I want maximum ZOOM from the effort.  Reading about increased acceleration with each stroke in one thing, putting together 10-20 paddle strokes that seem easier and more power-producing with each return – now that’s ZOOM!

Happy times in Maui with Naish Glide 14'0 GS and GX

Happy times in Maui with Naish Glide 14’0 GS and GX

Maui is one windy place. Between the swells and the wind chop, I had some trepidation about going a long ocean distance on a race board with 27 1/4″ width.  Standing still in wind chop did require a nice deep flex of the legs and a paddle in the water for stability. But once I got a rhythm going I was jazzed by how stable the Glide was.  According to the description page on the Naish website, “The recessed deck provides a lower center of effort for stability to increase paddle power and gliding distance.” I’m glad the Naish designers got it right.  The result is a ton of fun and very confidence-building.

The Glide 14’0 GX features a carbon construction with wood reinforcement in the stance area. My experience and ability to perceive nuances between the Glide GS and the Glide GX is minimal.  The carbon construction of the Glide GX really became dear to my heart when I lifted it for a carry up the beach or to load onto the roof racks. That GX is well-balanced and light. the hand-hold grip in the deck is set off center. I tried carrying with the grip high and then with it toward the low side. The low side worked well for my arm length – and the board carried so easily.

The easy-to-manage feature of the Glide GX is just one reason to give the board a try.  We all look at our budget and price during the decision-making process when it comes to adding boards to our quiver. The more I try and the more I learn, the “big picture” of function-fun-value has become the primary decision-driver.

Okay, now for the high point of the first day on the Glide 14’0.  At the halfway point of our 8 mile paddle, we were at a break called Rainbows off West Maui. The wind was relatively low and a swell of glassy, waist-high waves was charging toward a shelf reef at mid tide. It was a brilliantly clear mix of sea, sky and surf. I turned the Glide toward shore and waited for the second wave of the set. Paddling hard, I felt the Glide engage in the wave and before I knew it I was surfing sweetly toward shore. Stable as anything, I rode that small wall to the right until it began to fold into more turbulent foam. Uh oh, I was not on a surfboard and no amount of wishing was going to give me a bottom turn to the left. I bailed out far enough from the reef to be safe.

Exhilaration! I know that when I’m on a down-winder with the Glide 14 I’ll be able to do what its name suggests: catch and connect the glides.  And that’s what its all about!

View from the nose - first wave caught on the Naish Glide GX 14'

View from the nose – first wave caught on the Naish Glide GX 14′

For a short video via GoPro: Disclaimer, it was my first day filming and first try at editing. Fun but not for prime time!

Core Summer SUP Fitness

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Staying in top form and being prepared to ride big waves and glide big down wind runs is a full time job for elite athletes in our sport of SUP. For Suzie Cooney, there is another aspect to her professional role as a leader in standup paddling. She’s taken her solid background in fitness training and has translated it to an online resource for thousands. Of course, for those fortunate enough to book training time with her on Maui, that’s the best option. For those of us an ocean away, we’re glad she takes the time to keep her blogs and websites rich with resources and information.

For anyone who has taken a video that’s meant to tell a story or to teach a skill, you know how tough it is to get the right shots, the right editing and best end product. It takes skill – and TIME. In a busy world, doesn’t it always seem like the busiest people take the time to pursue their passion and share their expertise.  Without benefit of Suzie‘s blog and videos bolstered by some SKYPE “distance training sessions” I know that the expectation of being fit and ready for our down wind adventures in Maui next May wouldn’t be what we’re dreaming of.

 Ed and I are in week 2 of our 36 week “Journey to Maliko and the Ho’olaule’a.”  (You can arrange for your own distance learning session with Suzie by scheduling a SKYPE session.) Here’s our plan for this week:

We are stocking our “home gym” in the garage with a balance ball and have arranged a wide variety of weights, a spin bike and some balance equipment. Since Ed is still not released for “real life” training, he will continue with his shoulder PT exercises. I am joining in on that series. My thought process is that I may as well keep my shoulders as strong and flexible as possible. I

It’s still great paddling weather here in Central Oregon, so water time will complement “gym” time for now.

Ed and I both watched Suzie’s session planned for one of her clients. You can watch how Suzie integrates both TRX and INDO board into the workout. We’ve got both of those items on the “wish list,” and hope to have them ready to use by mid-October when Ed should be good to go shoulder-wise. Take a few minutes to watch this video. If you don’t have some of the equipment, like the INDO board, it’s easy to click from Suzie’s site and get first class customer service for your purchase from INDO Board.

If you haven’t tried TRX training you may want to locate a class in your town. While the average gym class doesn’t focus on standup paddling needs specifically, you can get a good idea of the training philosophy behind that equipment.  We are looking forward to moving in that direction. According to Suzie, Naish team rider, “You’re really going to feel the power in your stroke from the deep obliques!”

YES! That’s what we want. We can’t do everything from week 1 or 2 but we will start where we are right now. Beginning today, we’ll be using our balance ball with focus on balance and core.

Suzie Cooney: Aloha, Respect and Solid Expertise

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 I recently had the good fortune to meet Suzie Cooney doing what she does so often: providing her expertise for community events with great energy and generosity. You can also catch her working with clients at Suzie Trains Maui.  She has done over 23 free women’s clinics since 2009 that were, according to Suzie,  completely rewarding. Experiencing her enthusiasm as we did, it’s obvious that “giving” of her talent is a natural.

She gave the group doing a “fun race” part of the Olukai Ho’olaule’a event a well-designed warm-up before our event. It warmed us up – and with her encouraging words – helped us get the jitters out.

It is not a surprise that Suzie has chosen to connect her love of standup paddling with her passion for helping others gain fitness and knowledge. Having been an athlete prior to arriving to Maui ( 1999 ), and also having had the opportunity to work with people in sports orthopedics on the mainland, having knowledge of the anatomy – putting the two together made great sense.  Suzie explains this further, “I have worked both sides of the counter so to speak!  As an athlete, getting injured, coming back and then having the chance to help people with a better outcome from their own injury gave me great compassion.  I thoroughly enjoy helping people be their best and providing them an environment to succeed.”

My husband, Ed, and I enjoyed every moment of our 3+ mile down-winder so much that we plan to train for the longer Maliko run next year. We are certain that wind and wave conditions will temper that decision – one not to be taken lightly. Suzie will be a wonderful person to help us through training and that day-of-the-event decision. She paddles that stretch of ocean regularly and shares this insight, “Maliko is a stretch of open ocean that commands respect, supreme water confidence and body endurance combined with the skill of paddle surfing and stand up paddling in the most intense and extreme conditions. A paddler who ventures on this 10 mile adventure must be ready for anything.  The swells combined with high winds usually averaging over 25mph offer a thrilling roller coaster ride down big troughs that can connect with what we call “bumps” up to 200 yards long, sometimes longer.  The exhilarating take offs and drops leave you wanting more. Ten miles of this without having to paddle your brains out is absolutely addicting!” The picture to the right shows Suzie is riding an “addictive” section of “bumps.”

Another Suzi, a recent client of Cooney’s, recently arrived to Maui and found “Suzie Trains Maui” via the internet and through friends. Whatever the fitness level the client comes with, Cooney can customize the program to best meet both needs and expectation. The “other Suzie” was already an incredible surfer, sponsored skateboarder and all around charger.  Cooney was quite busy at the time the new client arrived, but Cooney made space in her schedule for “the other” Suzie. She insisted they start training right away and together they decided Maliko was “it” – just the right event to train toward.  The OluKai race would be her first competition and so the training began.  She felt with her base of surf knowledge and water experience this would be the ultimate challenge for her and allow her to have a goal and get into tip top shape.

She actually bought Cooney’s old race board and immediately Cooney got her out training in all conditions.  She then entered on her own, a smaller local race which turned out to be a crazy, unusual race with head winds the entire way.  Suzie Cooney explains, “It was tough, but a good taste for her. The moment I saw her paddle that Naish 14 foot Glide, I knew she had a special talent. I was stoked for her.”

In talking to Suzie, it is apparent that she is in the business heart and soul. She explains, “It’s a huge reward to prepare someone for their big day down Maliko.  It can go either really great or really bad. Sometimes people think they are ready and sometimes fear overcomes them and they simply can’t stand most of the run.  Coming out of the gulch takes the most out of people. It appears very calm and mellow from the ramp in the bay and soon as you hit the point, the wind can take your board and the swell can take you down so hard and fast you don’t know what hit you.  Most go out on their knees until they get the strength and body endurance to paddle hard against swell and big side winds until you’re out quite a ways.

I try to encourage people to interval train at high intensity because getting out of the gulch can take a lot of energy and there is no time to dilly dally. It’s full on until you get to turn the nose of your board down and head towards the amazing Iao Valley.  I teach people how to read the reefs along the way, where to have land marks and how to manage the changing conditions and often change half way down.  Keeping calm is the most important thing and relaxing your body if your not used to winds blasting at your back up to 40 mph.  Most people who have a wind sport in their life, like windsurfing or kiting do very well. They know how to read the water and wind which helps. 

All of Suzie’s clients first must do mini downwinders withher. A short down-winder could be like the one Ed and I did  from Paia Bay to Kanaha.  That experience serves to get novices  used to all that motion in the ocean.  From Suzie’s experience with many first timers, ” It’s a pretty big deal when we get to the harbor mouth and turn that tight corner in and then this sigh leaves their body, shoulders drop and the tension leaves their bodies! It’s pretty awesome.  Some are shaking, a couple have cried tears of joy and maybe a little relief.”

The people most likely to be labeled “watermen” (or waterwomen) are the least likely to adopt that label for themselves. Our time in Maui, especially at the Olukai Ho’olaule’a event, made us very aware of the waterman culture and spirit. We asked Suzie about that, “I believe always in giving back, for the more you give the more you get, especially from the ocean.  I’ve always admired how long time waterman and waterwomen have taken me under their wings and taught me how to respect the powers of the ocean and I wanted to do the same. So many people have no idea what it’s like to manage big or small waves, about the currents, the tides, the winds and how everything affects all aspects of what we enjoy out there.  Kula Sunn, Rell Sunn‘s sister is the biggest inspiration to me as she has spent a lot of time showing by example in all that she does.  We’ve surfed and dirt biked together and she would give her last gallon of gas or the shirt off her back.

It seems like a lot of athletes focus on what they won last or how many sponsors they have, and it’s really too bad.  They should be rewarded by the good deeds they do around their sport. SUP seems to attract kind and giving people who want to share with the world their joy for the sport. I love that.”

We were very fortunate to get to know Suzie. The true spirit of Aloha resonates within her spirit! When you’re in Maui looking for expert fitness and SUP training, call Suzie Trains Maui and Standup Paddling Fitness.