Being married to the Mullet means lots of road trips to various SUP events. As I write this, we’re on 95N, aimed for SEA Paddle NYC. As we log the miles, I find myself thinking about the prep work that goes into a road trip. It’s like a pre-flight checklist that I’m sure looks pretty similar for all of us. Fuel? Check. Tire pressure? Check. Cell phones? Check. Paddle boards and gear? Check. Underwear? Check.
But what about food? I remember when we used to just pack some clothes, hop in the car, and go. We’d inevitably wind up starving a couple hours into the trip and forced to choose among Burger King, McDonald’s, or some other American interstate-dominating junkfood conglomerate.
I have to admit, I love a good French fry, but I quickly started to notice that after eating foods like that, I feel pretty nasty. I spend a good chunk of time doing laundry and other tasks to make sure we’re all set for our road trips. For this road trip, I dedicated a little extra time to making sure we have decent food on hand. ESPECIALLY since John is paddling 28 miles around Manhattan in 2 days. We would never consider putting diesel in our Highlander and expect to make it to New York smoothly. Why would we ever think that fueling with fastfood would enable him to have a good 28-mile race?
Athletes spend a considerable amount of time researching and planning their workouts, and then actually doing the workouts. But researching and planning the types of food that will fuel those workouts is just as important as the actual training itself. Why hamper all that hard work and dedication to training with poor food choices?
Sure it’s tougher to eat healthy when you’re on the road vs at home, but certainly doable. With a little thought and manual labor, you can fuel yourself right for race day and every day.
5 Road Rules for Healthy Eating
1. Map out your transit time. How many meals / snacks will you need to prepare?
2. Make a list of high-quality, nutrient-dense foods that will travel well and cover your meals and snacks. Remember to include water and other hydration fluids.
3. Take your list and go food shopping. Make sure you have well-sealed containers or baggies on hand for storage, as well as a cooler and ice or ice packs for safe-keeping of foods like meats, yogurt, and cheese.
4. Designate about 30 minutes or so BEFORE your scheduled departure time, to chop any veggies or fruit and to pack containers with food and snacks. Don’t have that much time? Most grocery stores offer pre-chopped veggies and fruits as well as healthy trail mix options. These may be a little more expensive, but still promise a much better return on investment than “fast food” on the road.
5. Remember that this relatively small effort up front will save you plenty of time, calories, and bloating later. And will help ensure that all your hard workouts have a chance to prove their worth.
Healthy, Will-Travel Foods For Road Trips**
Breakfast
Whole grain bread or wrap with natural nut butter (such as peanut or almond) and banana or other fruit.
Greek yogurt with sliced fruit and nuts
Lunch / Dinner
Turkey, chicken breast, or tuna sandwich on whole grain bread (or wrap) with lettuce and tomato. Sliced apples and carrots.
Trail mix—best to make your own or be careful to read nutrition labels on pre-mixed options in stores. Ingredient ideas include sunflower seeds or pumpkin seeds; raisins, cranberries, or dried cherries; roasted almonds or other nuts; and maybe a handful of dark chocolate chips!
Organic string cheese with apple slices or whole grain crackers—I love Dr Krackers brand—has lots of fiber and good fats from pumpkin seeds!
Craving crunch? It’s ok to have a handful of a healthier brand of chip such as Terra Chips or Green Mountain Gringos organic tortilla chips
**by incorporating a mix of these foods into your road trip, you’ll be getting high-quality proteins, fats, and complex carbs that will help your body perform optimally whether it’s for a race, a visit with the in-laws, or for business!
Boot camp. Doesn’t mean you wear boots. Workout and learn. It’ll be a great experience. Nikki knows as much or more than anyone in the industry about paddling and fitness. It’s a rare and kick-ass opportunity. Sign up today. It’s for men and women. THIS WEEKEND!
The following is an excerpt from the book “Paddling Out of Your Mind” from Mullet Press due out in 2011
How to win 100% of the races you enter
If winning is the most important thing to you in your paddle board racing, would you like to know how to win all your races for the rest of your career? Well, here is the secret;
only compete against opponents who you are absolutely 100% certain you can beat.
The answer is a letdown, isn’t it? It’s because there is no excitement or sense of achievement without a challenge.
Maybe winning isn’t the most important thing! “But coach Colino, how can you say that?!”, athletes have asked me in amazement over the years.
Let me share a conversation that in one form or another has taken place hundreds of times with various athletes in a variety of sports to illustrate my point.
Paddler: “ I hate to lose”
Coach: “What happens when you lose?”
Paddler: “When I lose, I hate myself, I hate racing, & feel like quitting.”
Coach: “Could you ever imagine benefiting from a loss?”
Paddler: “No, losing is worse than dying because you have to live with losing”
Coach: “So winning is the only thing?”
Paddler: “Yes!”
Coach: “What if you were picked by the biggest SUP company to represent them in “The Battle of the Paddle” (the premier sup event in the U.S.)…and suppose you finished in second place, just 3 seconds behind the world champion? How would you feel?”
Paddler: “ Awful. A loss is a loss.”
This may be an extreme example, but unfortunately for many, the famous quote from the legendary football coach Vince Lombardi, “winning isn’t the only thing, it’s everything” is taken out of context. The complete message coach Lombardi tried to convey is “ winning isn’t the only thing, BUT maintaining a winning attitude-all the time-is everything.”
In Rocky I, Rocky lost, but still felt triumphant, because he went the distance with the world champ and the crowd loved him for it! Rocky points out that winning isn’t always about beating your opponent, but whether you maintained a winning attitude.
Maybe, the challenge and thrill come from trying to become the best you can be? Maybe winning isn’t the only thing. You may lose a race, but never lose your winning attitude!
Mark Colino is “head” coach of Stand Strong Paddle Fitness, Starboard sales rep, and North East Mullet Head who sometimes goes by the moniker “El Hammer”
There are two spots open in Wednesday morning’s Mullet Core Paddle class at 6:30am. Email me if you’re interested. It’s free and includes everything you’ll need except clothes and a good attitude. The class is 60 minutes long and will work core and balance.
The next class is a beginners cardio paddle—90 minutes on Saturday morning. Sunday morning, there is a core abs class in the morning—30 minutes cardio and 30 minutes abs and a 90-minute cardio paddle class. Free for first timers. Email john@distressedmullet.com for more information.
Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his age group, 14 foot no rudder class, at the 5th Annual Naish Paddle Championships here on Maui July 18th. Jeremy finished with an impressive time of 1:18:45. Click here for more race info. This is the 5th year in a row he’s won the Naish rudderless division. I know he wants to keep this streak going!
“Suzie’s training keeps me at a high level of fitness without paddling. I’ve learned some really challenging exercises that are fun
Jeremy Riggs photo by Darrell Wong
Jeremy Riggs photo by Darrell Wong
and will keep me strong outside of paddling. I also want to prevent injury. The number one thing Suzie gives me is more confidence and now I feel more prepared. Suzie’s helping me out tremendously. I’m doing more, so I should be better. ”
Hawaii based fitness professional, standup paddler, and owner of NRG Lifestyle Fitness Training, Nikki Gregg, will be bringing her aloha spirit and exclusive standup paddle boot camp to Wilmington. This two-day comprehensive fitness program will provide in-depth professional instruction on how to improve paddling technique as well as assistance with balance, agility, and speed. Also included are two days of complete full body workouts on a stand up paddleboard, a catered lunch, and lots of freebies. Nikki’s SUP boot camps are for everyone, from beginners to professional athletes. Take advantage of this special opportunity to find out why stand up paddling is a great way to cross-train and get into the best shape of your life.
When: September, 4-5th 2010 : 8am-12pm
Cost: Two-day all-inclusive clinic is $295 per person plus service fee and includes all paddling equipment and lots of freebies. A healthy catered lunch is optional and will be provided for $30. A non-refundable $75 deposit is required to reserve your spot.
How to sign up: Register online, stop in or call Coastal Urge at 1(800).383.4443.
Get over it, and get on with it! The catch phrase my sports psychology professor drilled into us to avoid wasting time and energy. It was now time to practice what I preached to the many athletes I worked with over the years.
I trained, ate right, and acquired the best board possible for the 28 mile NYC SEA Race. It was close to my home turf and I expected a lot from myself. I built up its importance and started to put a lot of pressure on myself. Some of the best paddlers from Hawaii , California & the East Coast were present.
I got schooled, spanked, slaughtered and left in the dust. 4 days later, I was still “beating myself up” over it.
Here are a few things to keep in mind to avoid falling into the abyss of self doubt;
1) Realize some things are out of your control, such as the weather, what other paddlers do, and if it’s a sup surf contest, the judges.
2) Ask yourself 3 questions; what did I do that I don’t want to do next time?, what did I not do that I want to do next time?, and what I do well and want to continue doing?
3) Learn from the past, set goals for the future, but live in the here and now. As Kung Fu Panda once said “Yesterday is history, tomorrow is the future, but today is a gift. That’s why they call it the present”.
4) Success is never final and failure is rarely fatal. Get over it and get on with it!
Stay wet & stand strong!
Northeast Mullet Head \ Starboard rep\ Stand Strong Paddle Fitness coach – Mark “el hammer” Colino
Here’s a quick tip that may help you with getting over white water.
When I’m in my four man surfing canoe and we’re paddling back out through the surf, as we approach a white water, there are basically two things we try to do. One, pick up a little extra speed on the approach, and two keep paddling right through the white water. The same is true for stand up. On the last five strokes prior to hitting the white water, pick it up a little to maximize your inertia that will help carry you over it. Next, and this is where most people make their mistake, keep paddling through the white water (or at least take a stroke) as the nose of the board initially hits it, in order to pull yourself through the first part. This serves two purposes, it will help get you over the initial climb and two, your blade will be in the water already to act as a stabilizing device in case the white water is trying to knock you off. What you don’t want to do is raise your paddle high, which I see people do all the time.
At Werner Paddles we promote the philosophy of using a light grip while paddling. We believe a light grip minimizes fatigue of the hands, arms, and joints, and over time will reduce the potential of developing carpal tunnel or tendonitis. We strongly believe the ability to use a light grip lies in combining a well designed paddle with the right paddle choice to fit your individual needs. Visit our PADDLE FIT GUIDE.
There are several factors that may cause a paddler to over-grip the shaft. To name just a few, over-gripping may be a subconscious effort to control a blade that flutters or torques in your hand. It may also be caused by the effort needed to hold a shaft that is too large and/or simply that the paddle is not a good fit.
Werner Paddles’ advanced blades and shafts incorporate carefully designed features that create a smooth and stable stroke so a paddler can lightly grip the shaft while pulling the blade easily through the water. To get a good fitting paddle Werner offers several blade and shaft choices at no additional charge.
We encourage you to understand the importance of choosing the right paddle.
For more information on choosing a good fitting paddle please refer to our PADDLE FIT GUIDE.
For more information on how our design features work to provide a smooth and stable stroke please refer to our Design page.
Picked this up a couple years ago from two Hawaiians Byron Yap and Blane Chambers its great for cross training on land and fun also gives you the same feeling as turning on a wave and with the land paddle you are able to mimic the paddle technique in turning. I use the carve board and the Big Stick by Kahuna Creations get the Bamboo model very strong with good flex. I have found the carve board to be a great tool to strengthen the legs but still fun. The bigger and longer the hills the more fun have had some great sessions in the Va. hills.
Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
KialoaAthleta2Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
Whether you surf the big waves of Maui’s North Shore or touring the beautiful channels and waterways of Jupiter, Florida, or on Lake Tahoe, it’s known that if you have good balance and can respond quickly to changing water conditions or obstacles that can come in your path; better chances for a more enjoyable SUP session.
Time and time again I’ve had to call upon some of the tiniest muscles, to fire fast and respond to get me out of trouble or to dodge a turtle on the same wave! I’ve also encountered large pieces of floating debris, strange breaking waves, or other people in my line that I had to have quick reaction times and good balance for recovery to get my footing back.
As a trainer and water sports enthusiast, I’ve always encouraged the importance of trying to mimic similar conditions in your workout program on land. You can keep it really simple or add some fun equipment too.
To me, balance training is like brain training. Without getting too technical, it’s like adding a few more wires to our brain or panels so you’re ready for anything. One technical term I will use is called neuromuscular training. The definition simply means selecting specific exercises that are very specific to increase one’s performance, and trigger the appropriate actions to allow your nervous system to operate and perform functionally at its maximal level.
Your eyes, core, and all of the muscles connected to your central nervous system have an important role to quickly gather information, route it to the right department and fire away. Ever had the feeling like you’re moving in slow motion while during a serious wipe out? I have. It’s the strangest feeling. I’m not sure I’m fond of it and I try really hard to have cat like reactions and excellent balance to avoid that.
Stand up paddling, as simple as it looks does in fact require a little balance when you’re beginning and as you advance. When you’re learning, you’re so busy turning the paddle in the right direction, looking at the horizon and more than likely, gripping the deck with every single muscle in your foot, leading to early fatigue.
Once you’re up and gliding there’s not much to it. But, as you step into your first wave or go down in the size of your board, you may discover you need a little better balance or to retrain your brain to learn again.
Next time you’re in the gym or in your own home gym, start practicing a couple balance techniques to keep your brain and muscles fine tuned.
Equipment: The BOSU, INDO Board, my KIALOA paddle and an 8lb medicine ball or 12 -15lb body bar.
These are advanced moves, so start out slowly and progress safely:
BOSU AthletaKIALOA1. BOSU, dome side down with paddle, medicine ball or body bar:
I’ve actually taken a bit of sand paper to roughen up the plastic side of my BOSUs to aid in traction, or have sand on my feet! I recommend barefoot so you can really get the feel of the movements of the BOSU. Step on safely, feet parallel to the plug, posture nice and tall, relaxed looking ahead. Take your paddle, medicine ball or body bar and start to paddle 2 strokes each side. Switch off to mix it up. As you move your arms out and to the side, notice how sensitive the BOSU becomes. I like to try and go to fatigue or until my legs scream!
2. INDO Board on top of dome of BOSU: see photo up top
Place the INDO Board itself on top of the dome of the BOSU. I like to have a little less board off the back to I can really pretend I’m heading down the line. Or if you’re more comfortable to start, place the INDO board so it’s nicely balanced in the center. Change it up. You can place your feet side by side as if you’re cruising and do it that way, or if you’re charging some waves, assume the surf stance.
This time you’ll notice the added extra burn to your back carving leg at the same time looking ahead where you want to go, down the line.
Good balance for stand up paddling is key and important for many things we do in life. Next time you’re on the water, try paddling on one foot, or simply standing on one foot. In the gym, try kneeling on a stability ball for extra fun. Be sure to hang onto a sturdy object at first. Add more air to the stability ball to make it more challenging and fun.
Any questions about these exercises or to learn more, feel free to email me at Suzie@SuzieTrainsMaui.com or check out www.suzietrainsmaui.com and www.standuppaddlingfitness.com
Glide with good posture, react fast and paddle hard!
A long, long time ago in a galaxy far, far away I was able to pull-off living 6 months of the year at the beach and 6 months in the Rocky Mountains. And surprisingly, I learned an important lesson about SUP wave riding while I was in the mountains.
I was fortunate enough to meet Olympic bronze medal slalom skier Jimmy Heuga. He politely answered questions from my friend Tom and I on a range of topics from training to competing in and representing our country in the Olympics. Then he did something that surprised both of us. He invited us to meet up and ski with him. You see, Jimmy was diagnosed with MS (multiple sclerosis) shortly after the 1964 Olympic Games, and now needed to use two canes to get around.
The big day arrived and Tom and I did not know what to expect. Jimmy led the way down on that first run and after 100 yards or so my perception of what it takes to perform at a world class level changed forever. The man was smooth as silk. Like water flowing downstream naturally. All this from someone who had lost use of most of his muscles!
Were all those hours in the gym, on the bike and paddling, building muscle for naught? We pressed him for words of wisdom. Jimmy explained that without muscle mass it becomes critical to rely on your skeletal structure and body position to form angles to achieve leverage.
So how does this apply to SUP surfing? Even small SUP’s are 9’3” and very thick and wide. Forming correct body angles and using the paddle are critical for those of us who are not built like Laird. Watch video of Rob Machado or Gerry Lopez riding a SUP. I would be surprised if either one was over 150 pounds dripping wet. Yet they position their body, board and paddle in ways that result in great turns!
Of course being a CPT (certified paddle board trainer) I encourage people to build up their muscular endurance, but I stress that it does not replace proper technique! Have a friend video your next session and make note of the angles and position of knees, back, arms, paddle etc… when you nail a good turn and compare it to one that’s not so good.
Now put down those dumbbells and go out and lay into some carves!
Mark Colino is the East Coast Starboard rep and runs “Stand Strong” stand up paddle board lessons and fitness programs throughout Ocean and Monmouth counties, New Jersey
If you are old enough to remember the classic Saturday Night Live skit featuring Steve Martin, then this training tip could work for you.
I started surfing in the ‘70’s, right after the short board revolution and I was all about “involvement” and riding shorter, more maneuverable equipment. I never got into the longboard scene. Even now, when conditions call for small wave craft, I opt for a fish. I have always admired the grace and skill it takes to cross step up to the nose of a board or back peddle without shuffling. I just never developed that skill set. That all changed three years ago when at 42 I had one of many mid-life crises’s and turned to stand-up paddle surfing to stay in shape when the surf was small or flat. The added width and stability of the sup lead me to believe that I might soon join the ranks of stylish cross steppers like Lance Carson, Dewey Weber and Joel Tudor.
Alas, it was not to be. After 30 years of planting my feet in one spot on a shortboard, I was a klutz. That’s when I discovered the simple, yet versatile piece of fitness equipment known as the jump rope. On days when I could not get in the water I would take 20 minutes and work on my cardio and foot speed. It is amazing to me the amount of variations to the standard jump rope method. All you need to do is Google “jump rope techniques” and a list of sample videos and instructions appear. With moves like; one legged jumps, mini-lunges, double unders, and the criss cross, you are sure to improve your footwork on the board. And now I most certainly am not Baryshnikov, but I do get to pretend to be both Laird and Lance!
About me: Mark Colino is the East Coast Starboard rep and runs Stand Strong SUP lessons and fitness programs throughout Ocean County, NJ
