Tag Archives: Physical exercise

SUP, Quads and TRX

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I am gaining new respect for the collection of muscles that make up the quads. After a full 5 months of paddling 90-120 minutes 5 X a week I imagined that I was in really good shape. I have been honing my technique according to insights, blogs and experts since late last spring. Driving the board forward with my legs while using the core, lats and good measure of  “reach, dammit reach ala Dave Kalama” I really believed my fitness was balanced and solid. 

The summer included down wind runs across Odell Lake and a great experience at the Naish Columbia Gorge Paddle Challenge. It was a first time for me to SUP in the Columbia River.  When the winds picked up to 30+ knots and the swells reached 5+ feet I actually felt ready. Deciding to race in the surfboard class instead of the 12’6″ raceboard class was likely a good decision.

Overall Age
1 130 Horn Todd 31 M Victoria, BC 1:34:30 0:11:07 0
2 233 Shasek Judy 63 F   1:47:01 0:12:35 12.5
3 142 Mebus Brady 17 M 1:47:18 0:12:37 25
4 231 Cunard Sam 20 M 1:47:57 0:12:42 37.5
5 253 Willems Brandon 24 M 1:49:37 0:12:54 50
6 222 Jerry Ohlson 50 M 1:50:06 0:12:57 62.5
7 143 Mebus Leanne 48 F Gig Harbor, WA 1:52:04 0:13:11 75
8 227 Thomas Mark 37 M 1:52:26 0:13:14 87.5
9 259 Rieke Anna 44 F 2:00:33 0:14:11 100

The only reason I put those results in there is to indicate that I was actually prepared and trained by late summer. Building on that training, I decided to connect with Suzie Cooney of Suzie Trains Maui to stay fit all winter and to be ready to do the Olukai Ho’olaule’a in Maliko Gulch next May. Suzie suggested we get an Indo Board and Gigante cushion and the TRX RIP Trainer.

So, on October 10, yesterday, I did my Beginner Workout with the RIP Trainer and then spent about 5 minutes doing a paddling move on the Indo Board (30 pulls each side X 5 sets). BY that night I began to feel that “sore but not hurting” sensation that indicates that a muscle has been sincerely worked. Oddly, in conventional strength training a particular muscle gets that feeling.  In this case it was a total collection of seemingly equal fatigue and muscle soreness throughout the entire quad – front, inside, and deep in the central  thigh. Oddly enough, even though I did not do any sit-ups or convention ab-work, my upper abs were also sore.

This did not happen on the first two sessions with the TRX RIP Trainer. Interestingly enough, as my skill in setting up my position and neutral back became more effective, the range of muscles engaged increased.

This morning dawned sunny and warm so I decided to head out to the river for a medium intensity 4 miles. Holy cow! Moving through my paddle stroke with care during the warm up and then with an intensity of about 60% of what a fast interval might be I could feel plenty of new muscles engaged. My quads let me know when they were working. Lats and upper abs, same thing.  It was a challenge to do this relatively easy paddle as so many areas were soundly fatigued from the past 4 days of land training.

This was great insights. As fall comes to Oregon and the freezing months of snow, ice and gray are due, it’s awesome to realize how sport-specific an exercise program done inside, in my home garage, can be. Can’t wait for the events and fun of 2013.

     

Brr & Cold = SUP Fitness Challenges

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For a huge part of the world October delivers astounding Fall colors and freezing nights. Unless the palm trees are waving in the breeze where you live, unless you bundle up in neoprene booties, your SUP days are more challenging this time of year.

SUP fitness might be on your mind. You might:

    • Miss the easy whole body workout that SUP delivers to keep you fit all season
    • Want to stay in SUP fitness training so you’ll be ready for next season’s events and fun

This is exactly the time of year to be thinking this way. Fitness is an illusive sports partner – now you have it… and (way too soon) now you don’t. 

A great resource can be found at your local Naish SUP retailer. Often there is a fitness professional available to provide some solid off season training. We have learned quite a bit from  Christian Cook at NRG Salt in Madeira, FL. He’s got a great philosophy about SUP training – get your training on the board or through in-the-gym sessions that mimic the flow and smoothness of SUP. He’s always looking for ways to grab a few fitness (strength, flexibility and balance) moments during a paddle. The last time I paddled with Christian we were grabbing the sides of docks as we passed under them and doing a few pull-ups as we cruised by. Cool factor: not 3 minutes later a huge bottle-nose dolphin rolled across our bow wake. That’s Tampa Bay for you!

We have been fortunate to find Suzie Cooney, CPT of Suzie Trains Maui and a Naish team rider– 3000 miles across the Pacific Ocean from us, but as close as a quick SKYPE call.  A free SKYPE account and a computer with video capability is all you need for a distance training session. Once you contact Suzie you’ll discover many ways she can enhance your fitness and SUP performance on the water.

How do you train? What’s your favorite off-the-water fitness routine? Have you got some shoulder, back or core exercise that have helped you rehab after an injury – or remain injury-free?

Let us know what inspires your off-season off-water workouts.

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.