Tag Archives: Suzie Cooney

4 Weeks to Maui – TRX RIPping It

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We all put great effort into preparing ourselves for our favorite sports and standup paddlers are no exception.  WE research the best paddles and boards until we make our decision to purchase.  Our first attempts at paddling lack the refinement that generates the best results and the most fun, so we seek training.  Fortunately for us, Suzie Cooney, CPT of Suzie Trains Maui suggested that we use the TRX RIP Training and suspension method – and after 4 weeks we can see the difference that practice has made.

Curious to learn if there were more SUP-specific exercises or recommendation, we contacted Pete Holman who developed the RIP Training method. Pete explained, “I would be able to best advise you after a Physical Therapy evaluation which identifies movement dysfunction, muscular weakness, balance and mobility issues. Additionally, if you have not taken the 8 hour Rip Training Course (RTC,) I HIGHLY recommend it because you will learn ways to progress and regress Rip Training exercises according to your needs.”

I have had 5 knee surgeries and am no stranger to PT and the guidance of a physical therapist. With that, I still managed to use the RIP Trainer inappropriately for my current condition. I have no excuse. The included dvd is incredibly thorough, mindful and full of guidance and alternate moves for every fitness level.

Silly me! I tried to do the squat moves on a large balance cushion while being torqued asymmetrically – bad idea. Pete agreed, that was not the way to adjust a personal training routine. It is important for the individual to “own” the movement required in each of the carefully designed exercises in the TRX program before altering them.

After my little foray into truly poor form, I let my knees recover and then began the program again.  This time I performed each of the squat motions in a controlled manner as explained in the excellent training dvd (included).  Now,I may be protecting myself from future injury, particularly during skiing.  I do make sure my knee tracks over my toes. I also stop the bend at the point of pain. Paying attention to detail allows optimal training sessions and results.

First question: Do you have modifications or suggestions for doing the RIP Trainer moves that minimize the squat, yet still engage the core and provide adequate intensity?

Modifying depth of squat is the best way to alleviate flexion/extension loads through the knee joints. Much of the strengthening of squat based exercises (such as the Rip Pitchfork, Rip Squat Row, Rip Squat Press, etc.,) come from co-contraction of the knee flexors and extensors (hamstrings/quads.) Thus, range of motion isn’t critical; what is critical is knee alignment and precise, fluid movement patterns. For ACL injury prevention or recovery, the hamstring muscles are of HUGE importance so any exercises which face the anchor are excellent because they activate the posterior chain (hamstrings, gluteus, spinal erectors, etc.) more preferentially. ANY Rip Training exercise, if performed properly, engages the core. Focus on maintaining perfect posture, balance and stability. Even just holding isometric positions while facing away from, facing or sidefacing the anchor will be excellent for core strength and stability.  

I explained to Pete that I have started doing a few of the RIP Trainer exercises on the Gigante cushion with an Indo Rocker board. Sometimes the front foot is on the cushion/board while the back foot is on the floor. Sometimes I have both feet on the Indo board (it would be rocking left/right not forward back) in the wide stance.  I notice that when I do the exercises this way I feel more core, have to concentrate more on neutral spine and do the movement more slowly. I do the exercise on the Indo board in addition to doing them on the floor. Since my training is meant for SUP it makes sense for the added balance challenge. I asked if Pete had comments or insights on this?

Pete replied, “Training on labile surfaces (BOSU, Rocker boards, Indo’s, etc.,) is great for proprioception and improving balance. Keep in mind, the asymmetrical loading of the Rip Trainer provides a balance challenge in itself, so I would really “own” the movements prior to adding increased balanced challenges.” From my experience, I absolutely agree with that advice. When a standup paddler really takes the time, focus and effort to refine the stroke technique, when doing TRX training, refining focus and technique also delivers the best results and experience.

Upper body endurance in which the core and lats are moving through a motion with some resistance is crucial to off-season,  off the water training.  It is starting to be too cold to paddle regularly here in OR – as in most of the country. I asked Pete, “Is there a series of moves that one might do over a period of 10-15 minutes as opposed to 30 seconds, for that strength endurance? I would love to work in that direction with the training.”

Pete suggests, “The Rip Paddle Board Row is a great exercise which can be performed at slower speeds with less resistance to simulate SUP (see attached images). You can alternate from right to left sides (changing power and base hands,) every minute and you can also change your stance from parallel to staggered to work different muscles over the 15 minute time period. This is a simple endurance workout which can challenge users at any level and really “maps” well to the movements of SUP.

  

Overall Benefits of TRX RIP Training (check out the video):

  • Improved lean muscle mass
  • Improved balance
  • Increased flexibility
  • Enhanced core stability
  • Improved endurance

Training on the TRX requires your core to be active and engaged during the entire training session. The functional and dynamic movements performed using the TRX all require the core to stabilize and balance the body. For example, while performing a bicep curl with the TRX, you must engage your core to stabilize your body. You work the specific muscle, but are also working ALL of your core muscles at the same time. There is no need to spend extra time doing hundreds of crunches, or back extensions. Grab some straps and train like a Navy Seal to change your body and keep it ready for SUP all year long!

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.

Pockets of Pain = Feeling Good

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Pockets of pain during specific training can make you “hurt so bad” and soon feel so good, according to trainer Suzie Cooney. With a great blend of physiology, expertise – and some humor – Suzie shares a great training session that can re set the muscles used in SUP. You can watch the video here – better yet, view it on Suzie Trains Maui’s website for this video and MORE!

The one piece of equipment suggested for use is the 6″ Self Myofacial roller.  The video has three segments:

  1. For the lats, which help[ the paddle and blade enter the water and pull the body and board forward
  2. A segment for the back, shoulder and rhomboids
  3. A surprising bit of attention to the calf (actually two muscles) which can help when feet fall asleep and to improve the “pump” in the legs for improved blood circulation

Enjoy the video here;

 

SUP Circuit Training

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Suzie Cooney at Suzie Trains Maui will be providing a super SUP training for those of you fortunate to be in Maui on November 3rd, 2012. She will be at Lumeria Maui doing a “hands on” SUP workshop that will up the  SUP performance for all levels among the attendees.

I would love to be there to get insights for the 30-week “Ed’s Journey Back to SUP Fitness” after shoulder surgery. Here are some topics that will be covered:

  • Preparing Your Body for the sport of Stand Up Paddling
  • Ocean Preparedness & Water Safety
  • Preparing for the famous Maui Maliko Downwinders (Looking forward to doing a few of these the first week of May 2013! Woohoo!)
  • Equipment and Gear Review: Boards provided by Naish International
  • SUP Techniques – Fine Tuning Your Skills – Finding your “power” in your stroke
  • SUP Fitness Training Demos and Group Participation

Until we are ready for all the training Suzie will be sharing, we are piecing together training from a combination of our own experience and actual paddling.

The weather is turning cooler in Central Oregon, but the weekend promises some 80 degree highs. Some paddling will be on the agenda, but as our home gym shapes up we will be starting on some circuit training. Circuit training is great because you can get your heart rate going, build muscle and muscle endurance. We will do something like spin cycle that elevates our heart rate followed by a couple exercises that include strength and balance. Once a 5-10 minute cardio session is done we will move right into some kettle ball swings (from a squat position swinging the kettle ball to shoulder height coming to a standing position) and repeat.  We don’t own the actual “kettle balls” so we will use a handweight with a strap, the Heavyhands brand.  Right now we will use a range from 3-7 lbs. Ed is still watching what he does with the shoulder very carefully.

I am not injured so I plan to  move into a plank position with elbows on a ball and roll the ball forward and back for 20 reps. Ed will do a modified move on the stability ball recommended by his PT trainer, Craig, at Therapeutic Associates. We will do this circuit 3 times and then move on to another circuit that includes some moves on the Indo Board.

Another idea of a circuit we might do would be to start with something like 15 split jumps on each leg. I go gingerly on these due to 5 knee (ACL and meniscus) surgeries over the past 6 years. I jump carefully straight up and land softly.  Next we can add about 20 tricep dips then 20 reverse crunches. It is a solid workout when we repeat this circuit another two times. Basically, we plan to come up with some circuits of three exercises. The first exercise of the series will be something that will elevates our heart rate ( jump rope, running stairs or the canyon hill behind the house, sprints on a spin bike). We’ll 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 we finish one circuit of three we’ll then move on to another.

What’s your dry land training program? We’d love to hear from you!

Fitness Journey Back

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All summer long I have been paddling about 5 days a week but feeling a bit bad about all the fun. My husband, Ed, had a summer doing PT for rotator cuff repair, Lifting a 1 lb weight and pulling a red TheraBand just didn’t equate to fun. While staying in cardio shape hiking the incredible trails and peaks are Central Oregon has been terrific, we prefer our water sports. Last Saturday he got the okay to get on his board – but “take it easy,”  said surgeon Cara Walther. The spectacular first day of fall weather agreed with a casual cruise with friends up at Elk Lake.

According to Ed’s first paddle back after 5 months shoulder rehab

Since Ed will be training under the expertise of Suzie Cooney (Suzie Trains Maui, a Naish team rider– you can too, just set up your Skype training – left column on her blog) he decided to give the shoulder a nice long warm up. After that, he paddled along the shoreline observing which muscles seemed to be engaged – abs and lats more than the shoulder.  Balancing on the board on the lake seemed easier than balancing on the Indo board that he plans to use this upcoming week.

Why did we get an Indo Board? Some training examples using the Indo board can be found on Suzie Cooney’s website.

According to information we found online, “Indo Board Balance Trainers are the most effective land-based means of training for SUP racing, SUP surfing and Stand Up Paddle Board Yoga. Standing on an Indo Board simulates the instability that a rider experiences when riding a stand up paddle board and allows for repetitious functional exercises that directly enhance the user’s abilities.” With cooler weather and snow on the horizon for the next 6 months, that’s going to be a fine addition to our training mix. You just can’t get enough core strength and balance.

Going for my headstand while comfortable and cozy in my Sweet Waterwear performance paddling top

Balance was on both our minds. I had set a goal of doing a headstand on my board sometime during the summer. In spite of lots of yoga and headstand practice I could only muster a halfway headstand. We all know the mantra, and it’s true, “it’s a journey.” There is no place in which we simply get fit and then remain fit. Balance is a practice, just like most things that are important. The fact that I completed the partial headstand and remained dry simply means I held back a bit and didn’t quite go all the way to my edge. (Next warm day we’ll have another go at it!)

Rick’s got the reflection both on the water and in his mind

Another important thing we celebrated while paddling on Saturday was the one year anniversary since our good friend, Rick, was surprised by a sudden stroke. Fit, healthy and active, that health incident came as a complete shock to Rick. Perhaps his good health gave him the start point for full recovery and the ability to resume standup paddling with all the confidence he’d had before.  All four of us have been more aware than ever of the need to stay focused on an exercise program that includes cardio, balance, flexibility and strength. Now that we’re heading to our mid-60’s we’ve got a lot of inspiration to keep the active fun a central part of how we live.

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 Trains Maui – and Eddie!

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Back in the day – 1966-1970 to be exact – Ed and I were playing at surfing the mushy calf-high waves we had in balmy South Florida. We were the Beach Boys-era sweethearts. From 1970-2007 we didn’t surf, using our ocean time to sail, scuba, windsurf, fish, finish college and raise the family.  2001 found us moving life to Oregon, and by 2007 we discovered standup paddling and were back in the surf 4 decades later!

In the natural progression of things, two diverse events influenced our Summer 2012 activities.  One was Ed’s second rotator cuff surgery (yes, he was brave enough to go through that torture twice) and our trip to Maui to try the short version of the Ho’olaule’a event. Four days after the coolest downwind adventure either of us had experiences poor Ed went under the knife. But not before we were hooked on downwind, open ocean fun!

   

In the pictures above, it’s easy to see we are still the happy ocean-loving “kids” we were back in 1967 but it’s also easy to see that our abs are a bit worse for wear at age 63. Fortunately, just before the start of our event, Maui local and globally respected standup paddler/athlete, Suzie Cooney, provided a pre-race warmup. That gave us a chance not only to meet Suzie but to get to know a bit about her dedication to training a diverse group of clients from the casual paddler to elite athletes. As Ed went from wearing a sling to hefting the 3 lb weights he’s now using in PT we both made a commitment to getting into our best functional fitness over the next 8 months.

As much as we already know about exercise and nutrition, we realize that insights, motivation and programming provided by a respected professional is mandatory, especially as we embrace our seventh decade. Over the summer, Suzie Cooney has been kind enough to listen to our plan to follow her training “at a distance.” Nothing can replace actual time at her training facility with her customized training delivered face to face. Just the same, we have made a decision to glean as much as we can from her blog and conversations.  We have a solid goal in mind. We plan to be at the start line on May 11, 2013 ready to enjoy the full Olukai Ho’olaule’a downwind run from Maliko Gulch to Kanaha.

“Pie in the sky” – This Saturday I plan to join other hopefuls as I buy a couple of lotto tickets – would be cool to win $5000 or so. We’d probably jet off to Maui in November and prepare for Maliko at Suzie’s upcoming clinic. Meanwhile, training in Oregon is underway. The “training table” is becoming ever more healthful and an Indo Board is on its way to our home.  The digital age could very well allow us the best connection with our partner in preparation, Suzie Cooney. Most watched film this week – this training session from the Suzie Trains Maui blog. YES! We want endurance, core strength and balance. This is an excellent overview of some training options. Bring it, Suzie!

SUP Leaders Grinnin’ and Givin’

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KIALOA paddles and Naish team rider, Chuck Patterson and his signature smile

Perhaps every sport has its heroes, good karma ambassadors and experts eager to share their time, skills and experience with newbies – but SUP seems to have more than its fair share.  As with most categories of leaders in most any field, the busiest seem to be the most eager to share.  Chuck Patterson and Karen Wrenn gave clinics at the 2011 Bend Paddleboard Challenge. Before and after their clinic they shared freely with any paddlers hammering the questions their way – and always with a smile!  Karen is a busy mom and competitor, but like Chuck she’s and incredible ambassador for our sport.

When my husband and I were in Maui last May for the Olukai Ho’olaule’a race, we tried the shorter course from Paia Bay to Kanaha – rather than the full Maliko Gulch run.  Local SUP trainer and world class athlete, Suzie Cooney consistently gave of her time and experience before and during the event. The absolutely amazing spirit of the team for Olukai and the encouragement from Suzie infected us with a focus on getting prepared for the 2013 Maliko Gulch run as part of the Olukai Ho’olaule’a. We plan to learn from her online training tips and some actual training runs over the next months. If she hadn’t been so willing to share from her first meeting with two old SUP downwind “wannabees” we might not have had the confidence to complete training enough to compete (term used loosely – LOL)

KIALOA paddles team rider, Brit Oliphant

Most recently I have had the good fortune to know one of the younger leaders in  standup paddling, surfing, and all types of racing, Brit Oliphant. We share the same home town, and often cross paths on the Deschutes River that flows through town. As Brit offers training to all ages in groups large and small the constant is enthusiasm and a great smile. Day after day! Just out of high school, Brit has a love of life and maturity that’s rare at any age. While disciplined training has provided the fitness background needed to compete at the highest levels, an absolute love of oceans and rivers adds a special something else.

So, as I wavered in my commitment to watch-participate-watch, maybe, or participate (should I?) in the upcoming 2012 Naish Columbia Gorge Paddle Challenge I went out for an easy paddle with a friend yesterday. “Hey, Judy!” I heard as I walked past the Sun Country SUP rentals at our RiverBend Park. It was Brit, back from a one day training trip to Hood River where she and fellow paddlers had done a few rounds of the 8 mile downwind course.

In chatting, she heard me mention that I was still wavering about doing the event and might just rent the Naish race board my friend Steve Gates recommended in case I decided to do the downwind on Sunday. Now, I know that Brit recently got a brand new Joe Bark designed Candice Appleby Model 12’6″ race board. She’d paddled it to a win at the recent Gerry Lopez Elk Lake WPA race and was obviously thrilled.  That said, without a moment’s hesitation Brit said, ‘Judy, if we aren’t racing at the same time you can use my board on Sunday.” Sharing a brand new anything is generous – but a race board – what a cool gesture, Brit.

Generosity like that is rare.  I won’t be borrowing her cool race board, yet the offer was easily sincere. The confidence I gained from Brit’s wholehearted advice, hints and belief that not only could I do the event but I would have a world of fun (if the wind cooperated) at the same time.  Let’s see what Sunday brings. My guess is that we will see Brit competing toward the front of the elite class, smile shining, having a blast whatever place comes her way. For me, I hope I muster the nerve to give it a go. Better register now!  

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.