Archive for the ‘Training’ Category

[Training] Lactate Threshold Science and Training

Sunday, November 29th, 2015

[Training] Dave Kalama on Inspiration and Molokai Solo

Friday, May 2nd, 2014

No matter what Dave says he is massively inspiring to a ton of paddlers and speaks about his potentially crushing experience at the M20 Molokai crossing in 2009.

Quick SUP Training Tip From Suzie Cooney

Thursday, December 19th, 2013

This exercise for stand up paddling is designed to increase your total purchase power from your entire shoulder complex directly to the blade of your paddle. It also engages and strengthens your entire core! RESULT: Maximum stroke power!

This exercise is GREAT for surfers too and is for all levels of paddlers.

Coach Robb – Swim Training How to Us a Kickboard

Friday, April 19th, 2013

Swimming fitness is a integral part of training for any paddle sports. Speak to any coach or top paddlers and more than likely you’ll find they spend a good deal of time in the pool. Here is a video from Coach Robb Beam on kickboards.…!/CoachRobb……

Coach Robb illustrates the correct way to implement kick board exercises into your swimming program. After implementing these techniques, you will immediately reduce your hips dropping in between strokes as well as improve the leverage of your core muscles to improve your power output in the water.

To order the second edition of his popular swim workout manual, please send an email to and put in promo code YTV2A in the subject line to save 50% off the normal price of $49.00 for this manual. This manual will instruct you on how to swim with little effort, minimize your risk of injury and provide you specific workouts to help you achieve your personal training goals – from weight loss & fitness to fast swimming for open water swimming in a triathlon.

Welcome to Paddle Fit

Thursday, March 14th, 2013

From Modest Giant  –

PaddleFit is owned by fitness and SUP mad man Brody Welte. Brody has been a friend of ours for years and we have helped him develop his brand (in our previous life as designers) and Chad has been shooting the brand images for PaddleFit for the past 3 years. A big part of Brody’s and PaddleFit’s mission is to provide people with the tools to become healthier and happier through outdoor fitness and SUP (Stand Up Paddling). This piece was shot over a 4 day trip down the PCH starting in Santa Cruz and ending up in San Diego. The goal… to give people a taste of the PaddleFit lifestyle. Enjoy!

COMING SOON – We will be partnering with PaddleFit to film a training program series that will inspire and encourage people to get outdoors and change their body and state of mind.

Increase Your Paddling Race Performance Through High Intensity Training

Sunday, April 29th, 2012

I was lucky enough to attend the premier of  the movie  “Decade of Dominance”  recently in Newport Beach, CA, which was a fantastic review of the run-up to Jamie’s historic 10th win at the Molokai2Oahu World Championships in Hawaii in 2011.

While describing Jamie’s commitment to SUP and Paddleboard training, his exercise physiologist mentioned that part of Jamie’s edge stems from a genetic advantage which allowed him to paddle harder, faster and longer than his competitors. It seems that although Jamie trains incredibly hard on both a stand up SUP and a paddleboard and has perfected his paddle skills, he is fortunate to be born with a very large left ventricular stroke volume of the heart.

In cardiovascular physiology, stroke volume (SV) is the volume of blood pumped from one ventricle of the heart with each beat. An average person’s SV is around 70ml while Lance Armstrong, an example of  the pinnacle of endurance, has a SV around 200ml. During rest and exercise, your heart must continuously pump blood throughout your body. Of the numerous factors of cardiovascular strength, stroke volume represents the volume of blood pumped from one chamber of the heart during a single heart beat. A strong heart produces a greater stroke volume than a weak heart and pumps a greater volume of blood per minute. Regardless of your volume during rest, stroke volume must increase to meet the physiological demands of exercise.

Of course, not all of us are genetically gifted and therefore for stand up and paddleboard paddle athletes concerned about performance, should consider incorporating high-intensity interval training into their training regimen. High-intensity interval training has been demonstrated to increase VO2MAXlactate threshold, stroke volume, as well as improve HDL (the good cholesterol). So in short high-intensity interval training holds huge benefits for you and your game.

Stroke volume is intimately related to cardiac output (cardiac output=stroke volume x heart rate) which is the volume of blood pumped by the heart in a minute. Higher cardiac output means that more oxygen can be delivered to active muscles. As you may have guessed, stroke volume and cardiac output are linked to VO2max.

Endurance athletes rely heavily on the body’s aerobic (oxygen consuming) abilities.  As exercise intensity increases, so does oxygen consumption. As intensity increases there comes a point at which the intensity continues to rise without the associated rise in oxygen consumption. The plateau that occurs is defined as VO2max. This plateau is the maximum aerobic output for a given person at a given level of fitness. This is the rate limiting factor for endurance athletes.

For sprinting during starts, finishes or bridging gaps, the glycogen stored in the muscles are the primary sources of energy, and the byproduct of the rapid breakdown of glycogen is lactate (often incorrectly referred to as lactic acid). Although the role of lactic acid is currently in dispute,  for the purposes of this discussion we will assume that the Lactate threshold (LT) is still highly relevant – it is the point at which the body can no longer remove (metabolize) lactate from the blood at a rate that matches lactate production.

OK so for us mere mortals what if we could find a way to increase both VO2max and LT?  It turns out that high-intensity interval training (HIIT) is the answer to this problem. The results of a study performed in Norway in 2007  indicate that HIIT increased VO2max as well as SV by a significant amount. A 4×4 minute interval or running at 90-95% of your Maximum Heart Rate for 4 minutes with a 3 minute active recovery at 70% was significantly more effective than the 15/15 interval or 15 seconds of running at 90-95% and 15 seconds of active recovery , although the latter did increase both VO2max and SV too.

A subsequent study demonstrated that HDL (the good cholesterol) can be increased through interval training. While total cholesterol didn’t change, the overall cholesterol profile did shift.

Take a look at the training regimes of legend paddle trainers Mick Di Betta at DiBetta Training and Roch Frey at Multi Sports and North County Paddlers, I can tell you first hand that HII is being implemented across the board and has been for many years. If you haven’t already jumped on this amazingly effective method of training, this may be just the time to do it.

Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and science in sports and exercise (2007) vol. 39 (4) pp. 665-71

Journal of strength and conditioning research / National Strength & Conditioning Association (2009) vol. 23 (2) pp. 587-92

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molokai camelback for supCheck out the new Molokai and Baja LR hydration packs from Camelbak

Downwind Clinic video- with Nicole Madosik, Jared Vargas, Morgan Hoeserey, Kainoa Beaupre

Monday, May 16th, 2011

One of our customers asked me if I could join him on a downwind paddle and give him some tips.  I invited some other customers and got help from some of my friends who also happen to be some of the fastest paddlers on Oahu to put together the first Blue Planet Downwind Paddle Clinic the week before the BOP Hawaii.  We filmed the tips we gave on the beach before getting on the water and I put them together in a series of downwind paddling clinic videos that are 4-8 minutes each.  If you have not seen the previous post, please also watch the video with Hawaii Kai run downwind racing tips.  The last video (Part 6) has some gopro video from the water where you can see some of the participants putting what they learned into action.

Blue Planet Downwind Clinic part 1 with tips from Nicole Madosik and Jared Vargas

Blue Planet Downwind Clinic – Part 2 with tips from Jared Vargas and Morgan Hoesterey

Blue Planet Downwind Clinic- Part 3 with tips from Robert Stehlik and Kainoa Beaupre

Downwind Clinic- Part 4-Kainoa Beaupre with more downwind tips and line to Kaimana

Downwind Clinic- Part 5, Kainoa Beaupre talks about the inside line from Kaimana to Fort De Russy

Downwind Clinic – Part 6: End of the beach clinic and into the water

Timing and Efficiency
There is a good game on called 40 strokes, where the goal is to go as far as possible with 40 strokes using the waves.  It teaches you timing and to use your strokes as efficiently as possible (although it is limited to two dimensions, in real life, going left and right can make a big difference).  I have been able to get a score of just over 1900 but have not been able to get over 2000 as some others have.  For tips, read some of the comments posted.


Read Full Article on Zen Waterman

Dan Gavere – Santa Cruz Surf Festival Race Report

Saturday, April 23rd, 2011“Wow what a weekend it turned out to be at the 25th Annual Santa Cruz Paddle festival. Living up to its surfing heritage the event site at Steamer Lane did not let us down and had lots of waves pumping all weekend. The weather did not co-operate as well as it could of, but all of the competitors were fired up and took on the elements and found little nuggets of joy amidst the truly “Victory at Sea” conditions. This year the event was renamed from the Santa Cruz Surf Kayak Festival to the Santa Cruz Paddle Festival in a kind gesture to not alienate those of us who prefer to paddle while standing up right.

All of the SUP paddlers can appreciate the fact that it’s pretty special to be out surfing the lane with only 3 other people for 20 minutes at a time. The comp started on Friday morning at 7:20 am sharp went off without a hitch or delay for 2 solid days of heats every 20 minutes from 7:20 to 5:00. On Friday the conditions were crazy with SW wind driving straight onshore making for some bumpy and crossed up conditions. There was a good amount of ground swell so the experienced surfers faired very well at picking off great waves one both the outside and inside sections. Locals were also scoring well as their knowledge of the spot in the rough conditions helped them identify the best waves. Zane Schweitzer was the obvious stand-out of the day absolutely terrorizing the lip with backside slashes, full round house turns with paddle switches, and even some nose riding on his 8 ft Starboard Tiki that is only 26 inches wide. A California ripper with a deep surf background placed 2nd on Friday coming up from Oxnard, Joe Rowan was charging. I was happy to say that I had the 3rd highest score of the day riding my girlfriends (Nikki Gregg) Starboard Pocket Rocket and Werner Nitro paddle. Needless to say I was pumped because I have always struggled in surfing competitions so this was a breakthrough feeling to be sitting amongst the day’s best Sup surfers.

I then knew if the next was similar conditions I may even have a shot at getting in the finals heat on Sunday. We were glued to the weather channel on our phones looking for any optimistic forecasts but none were to be found. Saturday looked even worse with one of the biggest storms of the year forecast. The Friday heats had lots of different people riding different boards from sub 8 foot short board style SUP’s to longer heavier 10’s and even 11’s for the stability in the bumpy conditions. Still the smaller boards seemed to do better because of the double ups and compactness of the boards to stay in pocket better, and obviously they turn better for more points. The heats were re-seeded and would resume on Saturday in the afternoon for the SUP paddlers, because they would need time to finish and recover from the Dual-athon SUP Race to be held in the morning.

Saturday came and by 6 am the weather already snarled with even higher winds and some sideways rain to boot. However everyone was on-tap for the first ever Surftech SUP Dual-athon. Zane, Gillian, Ann-Marie, and I were all on tap for the race and had our trusty 12.6 Surfraces finned up and ready to go. I grabbed my new and much beloved paddle the Werner Paddles bent shaft Fuse because I knew that I would need power and ergonomics to be competitive today. Little did I know what the day had in store for me, one thing was for sure-It would be Cold and Gnarly! Just minutes before the start of the 6-mile race with 300 yard run at the end the hail started to fall and not straight down, it was going sideways! The wind was gusting to near 30 mph and even though the event organizer considered it he kept to his guns and didn’t cancel the race.

The race started at Cowell’s beach and rounded the Santa Cruz pier then headed straight south to a Coast Guard turn Buoy for a 180 and back to another turn buoy on the other side of the pier. They waited for a good lull in the heaving beach break and started the race. We were off and the first challenge would be getting out through the waves. I fell 3 or 4 times I don’t even remember but I struggled while watching 12 or so people all around me just grease it and make it out with no probs. However what I did not see were all the racers who got denied in the beach break. Many losing their boards and having to run after them, only to catch them turn around and see even more sets stacking up as the others paddled away. I luckily got out and started sprinting for the leaders. There was an obvious rip current and sheltered line near the pier so I cut sharply to my left to reach to faster waters only to find myself literally dodging seals and sea lions barking at me. Several of the paddlers reported making contact with the animals with their paddles and boards. They were not afraid of us!

After some confusion on exactly where the first turn buoy was located the lead pack of 12-15 racers had gone completely the wrong way opening the door for the midpack to cut directly to the turn buoy finding themselves pleasantly in the lead pack all of a sudden. However it wasn’t long before the original lead pack of the 4 of us Becker, Zane, Anthony and I started making up ground on the extra 3/4 of mile we found ourselves behind. By turn 2 Anthony Beck and I had established a strong lead and several of the racers were seen knee paddling or even prone paddling because they were tired of getting tossed by the violent conditions. I put my head down and felt the shaft of my paddle bending as I stroked straight into the wind for another lap. I laughed and oddly found great pleasure at being comfortable in the conditions and right then I knew I could overtake the 2nd place paddler and maybe even the lead paddler who were battling it out.

The conditions were gnarly and I found myself falling in if I didn’t focus my sights on the water hitting the front of my board. I one episode of flailing I felt off 3 times in less than 30 seconds. My board was getting tossed and the gusts of wind were easily in the 30 mph range now would either blow you off your board or get under your board and push you over. Much of the course was at a “quartering” angle to the swell and wind making it about as hard to paddle in as it could be. My Stand Up Paddle instruction, after the beginning of the 3rd lap I was able to overtake the second place paddler Anthony Vela, but it was obvious that the leader had found the fast line and his 2nd wind. I wasn’t going to catch him but I didn’t want to blow my 2nd place either. After making the final pass on the tip of the pier I knew it was all downwind and I had now a comfortable lead over 3rd so I settled into a good pace but saved some energy for the beach run. Upon approach to the beach I got my leash undone and looked over my shoulder for a wave. I got on a nice little wave but couldn’t hold my line and ate it big time as it doubled up quicker than I could anticipate.

Apparently my beach run to the finish would begin with a little swimming too:/ My booties were full of water and as I ran down the beach it felt like I had a milk jug attached to each of my feet. Clomping along I rounded the final flag and hit the finish line I was so stoked for it to be over, but also that I was able to be the 2nd one across the line. My trusty board and paddle never let me down and I realized I had just completed this race in the gnarliest conditions I have ever seen on a SUP.

We celebrated and congratulated each other and the rest of the field as each person finished. Simply just completing the whole course deserved an award and this was the overwhelming fact that everyone realized whether they were first across the line or bringing up the rear of the pack. As the cold chilled our bones and the relentless wind picked up even more we all ran to our cars and changed into dry clothes as the rain continued to fall sideways. The day was not over though and several of the racers knew they would have to surf again in their heats for the SUP Surf comp, which would be happening in the afternoon. Some napped, some ate, and some hot tubbed, and I went back to the surf site and took on my role of emcee and announcer trying to stir up a little humor into the even more insane surfing conditions than the day before. It was so gnarly that even former World champs in the surf kayaking events were not paddling out for their heats and effectively abandoning any hopes of winning the event.

The Coast Guard upon getting the latest NOAA weather reports, pulled the plug on Sundays Events and upon hearing this I knew that it would be now or never to get a great result in the surf. I had seen Zane and Matt surf earlier and knew they were the ones to beat. Since I really had my sights set on the overall prize and knew it would come down to my result in the surf so I immediately started working on a game plan. The plan was simple be patient catch the biggest waves of the day and get back out to the lineup faster than anyone else so I could assure I got 3 great waves. The waves were big bumpy and dredging with low tide and lots of exposed kelp, but still some great faces were going unsurfed and lots of the paddlers were having a hard time just standing up let alone paddling all the way out for their heats.

5:00 pm finally came around and the heat started. Sean Poynter and I got into position on the outside and tried to hold our ground amidst the 30+mph wind gusts. You had to be careful not to get blown in too deep where the wave would jack up too steep, and clean you up with overhead walls of whitewater. After only 2 minutes of waiting a good one popped up I was in position and took the drop. It was late and I was paddling hard but the lip of broke with me in it and accelerated me down the wave. I was hanging on using my Werner Nitro to brace and the bumps were throwing me all around. After regaining control and sighting down the line I could see the wave doubling up. I drove the edge of the board high and fast along the wave to make the next section and got right into the pocket of the wave making a few little turns around patches of kelp. I knew the wave would section again from some of my previous experiences surfing “Middle Peak” and I set my sights on making the section and staying upright. I knew the Pocket Rocket would hold the line and provide the speed if I could just stay upright. The wave suddenly sat down and I had to paddle hard and drive left for to make the next section, but I found myself dropping hard and straight into a dredging pit. I stomped on the kick pad with my back foot and engaged the quad fins to drop and set my bottom turn, which accelerated me out onto the green face. A little cutback and bam the whitewash hit me and I accelerated out in front of it again and safely over the shoulder.

I was so stoked knowing I had a good one in the bag and all of a sudden it was like burst of “tiger blood” coursing through my veins. I laid down and started crawling as fast as possible through the kelp fields back out to the Middle Peak line up looking for another bomb. Out loud I said “winning duh” and was able to manage another 2 great set waves. The heat continued on and the 3 of us caught a few more each including Sean with a couple of nice stylish rides with some fast ripping. The final horn blew and even though my 2nd and 3rd waves weren’t great I knew they were long and had a few critical turns so I had a serious chance at winning the overall “King of the Beach” title even in the “pure and complete gnarlisms” of the day. I crossed my fingers that it would be enough but I knew it had been a day of gnarly gnarlingtons and I was riding on a high of adrenaline like Charlie Sheen on Dateline.

That night the results would be announced and as the tents came down so did the rain. Sunday’s event was cancelled because the Coast Guard decided it would be too dangerous. 60 mph winds and possibly 3-4 inches of additional rain would be mean even gnarlier and even dangerous conditions. So it was over and the results would be announced soon. I knew I had a great chance of winning the King of the Beach title and this would go down as one of the better days of my paddling career. I was more excited than Fat Albert at an all you can eat buffet! It seemed to go on and on like forever with all of the prize drawings and presentations and even Adrenaline Rush, my good old kayaking bro, and his band totally killing it onstage with his very own rap style.

Then finally the awards ceremony for the SUP events came and I found out that I got 2nd in the surf meaning that I would take the King of the Beach title. Happier than a sea otter with a clam I accepted the award and thanked everyone with the event including Duke at Surftech and Dennis at Adventure Sports Unlimited for all their hard work. If you get a chance to check out any of the future Santa Cruz paddle festivals I highly recommend it, and I am confident that the SUP events will continue to be a great addition to the event and attract paddlers from all over the world to test their abilities against one of the most prolific surf breaks on the planet.”

Buy Dan’s DVD on Stand Up Paddle Instruction at

The Zancudo Lodge SUP Clinic – Stand Up for Women’s Health w/ Suzie Cooney

Sunday, April 10th, 2011

Join us in beautiful Costa Rica at The Zancudo Lodge for a all-inclusive 6 day and 5 night adventure of training, inspiration and fun at our 2011 SUP Clinic with “Stand Up for Women’s Health” featuring Suzie Cooney, from Suzie Trains Maui. Suzie’s clinic’s have been attended by hundreds of women who want to be healthy and get strong through stand up paddling.

Package includes:

All transfers to and from San Jose and Zancudo lodge.
Max 1 night lodging in San Jose.
All lodging at Zancudo Lodge.
Three full meals a day at the lodge.
All alcoholic/non alcoholic drinks during meals.
Two separate day tours at the lodge.

Get your mind right – Dave Kalama

Saturday, March 19th, 2011

I’ve offered quite a bit of technical information over the last year playing with this blog. Hopefully some of it helped you. But I’m continuing to learn new things myself, both about my own approach to challenges and about coaching. One thing I’ve discovered is how important mind set is. I guess I’ve known it all along, but lately that fact seems to be pushed at me in new ways.

Don’t worry, I’m not going to wander off into psychobabble. First of all, I’m not qualified, and second I’m just not all that touchy-feely. But in looking back over the instructional articles I’ve written, I see that I refer fairly often to the mental aspect of meeting challenges. I’ve kind of glossed over it and left just enough of a trail to connect the dots yourself. But I think I should address it straight on: Mind set and/or intention can have a huge influence on performance.

For example, the other day I was teaching someone to surf, and they were having a lot of trouble committing to the act of standing up once they caught the wave. So I told them they looked like they were standing up to go clean a toilet (meaning not very motivated). I want you to stand up like you are going to get a double dip of coffee Haagen Dazs. As soon as I said that I could see their whole attitude change from “maybe I can” to “you bet I will”.

Just a tiny swing in intention can give a significant chance of success. Sure enough that’s just what happened. I know they were ready to quit–to paddle in disgusted with surfing. Instead they stayed out another hour, had some real success, and most likely will be a surfer for life. Besides helping them it also reminded me how significant mind set is, not only for myself, but for instruction as well.

Anyone is far more likely to succeed in executing a challenging task if they are motivated to believe they can do it. In my experience the best way to make them believe is to give them a mental connection to something they can already do. That’s why I usually ask lots of question at the beginning of a coaching session to find things that I will be able to relate my explanations to. If I can explain something to a person in terms that already make sense to them then I can most likely get them to do what I’m trying to teach them.

I think people build a mental picture that helps them aim for a goal. If they can imagine achieving what ever goal they have set for themselves they can get there quicker. I think the connection to things people already can do helps them break the goals into manageable pieces, They can imagine achieving something much closer to their current ability, and when they get there they can appreciate the success. If the only mental picture you have is of pulling off a driving cutback when you haven’t successfully popped up on a board yet, you aren’t connected to a goal that’s going to improve your current performance. If your mental picture is something like “I’m going to pop up on this board like I’m excited to get there”, then you will, and you’ll taste success.

Mood is also just as important. So if you can relate the current task to a past pleasurable experience then most likely the mind will be more engaged in the specific goal or task, thus the mention of coffee ice cream (hey, I know it works for me). Involuntarily you get an internal smile because that thought makes you happy. That’s the perfect mind set to being physically and mentally open, to learning new movements and balances. If you can create that good mood prior to learning or for that matter racing, performing, or competition, you give yourself the best chance of success. That’s not to say you put your head in the clouds and walk around in la la land. You’ve got to be focused on the task at hand. But if you do it with a positive confident attitude, it can make all the difference in the world.

Let me know what you think. I’d like to hear how you focus your mind on goals and keep yourself motivated. For that matter, anyone out there teaching or coaching folks, I love to hear how you maintain motivation and focus in your students.

Visit Dave’s site: A Waterman’s Journal: Dave Kalama

Dave Kalama – Tempo Paddling Techniques

Friday, February 4th, 2011

Photo Darrell Wong

So you’ve read all the technique articles, watched all the videos on you tube, maybe even attended a clinic from one of the pros. You’ve spent countless hours processing all the information and tried to integrate it into your stroke. Maybe you’ve even gone as far as having some one video tape you so that you can go through it with a fine tooth comb, and slow-mo it like the sports analysts do on any given Sunday. Well there’s one little detail you seldom hear in the stand up world… tempo( or cadence ). In outrigger it’s quite a common term because of the team work factor. Everyone must paddle exactly together or blend as they say, and at the same rate or tempo.

There are many factors that determine your speed, for instance, the amount of power you apply, efficiency of your technique, fitness level, board design, etc. For the sake of argument,  let’s say you paddle pretty much the same every time you go. So the easiest way to control your speed is by the number of strokes you take per minute, or tempo. If you only take forty strokes per minute no matter how good they are you will only travel so far, but if you take seventy stokes per minute( provided they’re good strokes) you will travel a lot further.

The trick then becomes setting your tempo to three key factors. One, your technique, be it Hawaiian or Tahitian. Two, your fitness level, meaning how much cardio stress can you put on your body and maintain a certain level of efficiency. Three, your level of power output. When anyone of these factors is too high you’ll reach a point of diminishing returns, simply meaning, that you no longer can maintain a efficient movement when you’re trying to hard.

Because the length of a stand up paddle is so much longer, you will do fewer strokes per minute compared to the rates of an outrigger paddler. In an outrigger, the Hawaiian stroke can vary from the low fifties to upper sixties, whereas the Tahitian stroke can be anywhere from the lower sixties to the low mid eighties. For stand up you can subtract five to ten strokes per minute for the longer paddles.

Setting your tempo on a stand up is a very subtle thing because adding five strokes per minute is barely noticeable. That’s just a little more than one stroke more per fifteen seconds, which by the way is generally how you count your strokes. Count the number of strokes you do in fifteen seconds and multiply by four.

If you’re more of a cardio type person you should lean more towards a Tahitian style stroke since the rate is higher and will require more cardio endurance, thus playing right into your strength. If you’re a bigger stronger guy perhaps you might slow your stroke down and take advantage of your strength by powering your paddle a little deeper. Whatever you favor naturally I highly recommend mastering both techniques as they both use slightly different muscle groups, which allows for less fatigue because of load sharing throughout the body.

So instead of always working on just your technique, try adjusting your tempo to suit your stroke and technique to enhance both factors and become that much faster over the long run.



Visit Dave’s site: A Waterman’s Journal: Dave Kalama

Mark Colino – New Years resolutions

Monday, January 3rd, 2011

Mark Colino - New Years ResolutionIt’s that time of year again. Most people no longer bother to make New Years resolutions, or they are short lived as life’s distractions overwhelm the promises we make to ourselves during the celebratory final days of the past year. Maybe some advice from one of the the wisest men in history might  help you stick to your 2011 training resolutions. King Solomon (king of Israel in 970 bc) had humble beginings, gained it all, lost it all, and finally, got some back. He experienced life’s ups and downs and wrote 3 books of advice based on what he learned.


Kamp Kalama……….

Thursday, December 16th, 2010

Well I just got back from a fun trip to the state’s which saw me go to the Maverick’s Opening Ceremony in Northern California which is now the Jay Moriarity Event and then straight to Hawaii for the Eddie Opening Ceremony. Both Ceremony’s were awesome and a honor to be involved with. After the Eddie I had about 7 days to hang out and do whatever I please. The Triple Crown was on and the whole surf circus in on the Nth Shore so I called my mate Davo on Maui and said hey I’m on my way.

I love Maui and hanging with Dave and his Family.. They have a beautiful place up on one of the Mountain’s there and its so refreshing to be able to go back after a day on the ocean and Unwind. Every time we get together we always find stuff to do whether its ocean based or land based. It’s funny cause we have this relationship that’s pretty cool that we can talk about anything to do with Paddling,SUP Surfing,Technique, how we are training and what we are doing to improve, nutrition and how we can help each other out to get better and saving the world etc haha.. But we want to kick each other’s ass at everything as well.. We are how shall I say COMPETITIVE with each other. Its a good thing but. I think we thrive on it. Dave won Molokai this year on the SUP and after the previous year and his troubles in the race i think i was more stoked than him. I saw the effort he put in this year and the pain from the year before. But what i do know is that he wasn’t completely satisfied! Why? Because he doesn’t have the fastest time across the channel on a Paddleboard. Yes he does on the SUP but i have a faster time on the paddleboard.. He wants that record. And he told me so. I guess what I’m trying to say is that it is really special to have a bond like that which is open and honest and where we are willing to try to help each other to beat each other? Funny hey..
My time this trip on Maui was no different to most. I call it Kamp Kalama. From beach workouts to 1 man Maliko runs to my 1st Mountain Bike trail run we did alot. Then add our HORSE competitions on the Basketball Court(yes Dave is a Fanatic Lakers Fan) and our famous 7 hr Cornhole contest with about 25 Coors Light’s to boot and u have a action filled week. Oh yeah i forgot to mention we taught 3 Tour de France riders from Team Garmin how to SUP and got them out on Dave’s 4 man.
But i must say the most defining experience of my trip was a pretty funny moment i had while i was babysitting Dave’s son Cash. He was asleep upstairs and i thought how easy is this till i hear Dadda Dadda.. So i raced upstairs to Cash saying Poop Poop and pointing to his Diaper. So hear i am trying to work out what to do next while the whole time Cash is telling me how to change his Diaper.It was too funny. I pulled it off but. I was pretty Proud. haha.
So in finishing if anyone is thinking of going to Maui and needs that extra help with there stroke or some coaching then Dave is your man. Check out his blog and you will see what i mean. He has a wealth of Knowledge that goes far beyond Paddling. You will come out a better person as well… Or check out his Kamp Kalama Camps he does.
Thanks for another great trip mate and watch out I’m practising my Jump shot’s haha.
Im going to attach a video of Dave predicting my next year of racing. Don’t miss it it’s quite funny.

Kalama Interview from Jamie Mitchell’s Blog on Vimeo.

Dave Kalama’s Blog on PA

SUP Clinic – Nikki Gregg & Dan Gavere April 3-8th 2011

Tuesday, December 14th, 2010

Join us us in beautiful Costa Rica at The Zancudo Lodge for an all-inclusive 6 day and 5 night adventure of training, fun & inspiration at our 2011 SUP clinic; with SUP fitness evangelist and founder/owner of NRG Lifestyle Fitness Nikki Gregg and her partner Dan Gavere of Werner Paddles. Nikki is known for her fun, yet challenging, workouts where results are hard earned. As Nikki likes to say, “There is nothing worse than a boring workout!

Package includes:

  • All transfers to and from San Jose and Zancudo lodge.
  • Max 1 night lodging in San Jose.
  • All lodging at Zancudo Lodge.
  • Three full meals a day at the lodge.
  • All alcoholic/non alcoholic drinks during meals.
  • Two seperate day tours at the lodge.

Dave Kalama – Use Your hips while paddling

Tuesday, December 14th, 2010

Many of the technical parts in a good stroke come from canoe paddling because canoe paddling and canoe strokes have been practiced and refined for hundred, perhaps thousands of years. Extending your arm all the way forward, twisting the upper torso towards the extended arm, bending at the waist slightly to extend all the way forward, extending the shoulder itself forward to get absolutely every inch of reach you possibly can.  All of these are vital to maximizing your potential, and any good canoe paddling coach will pound them into your practice. But there is one thing you won’t hear from canoe paddling coaches because its unique to Standup Paddling. Using your hips.

Hip movement is an overlooked but critical element of thrusting forward. I like to tell people to envision pulling yourself to the paddle as opposed to pulling the paddle to you. The main reasons for this is because when you envision pulling yourself to the paddle, you will naturally try to pull your whole body to the paddle. By default that means pulling your hips( or your center of mass) up to the paddle, whereas when you try to pull the paddle to you, you will automatically drop the hips back and anchor them there so that you can pull the paddle to you, just as you would pull a rope in a “tug of war”. What’s the difference between the two? Pulling your body to the paddle creates forward momentum, pulling the paddle to you doesn’t.

As always, you need to exaggerate the movement to feel it’s effect, and then add it to your conscious practice. As you do that it will pattern into muscle memory and become part of your stroke. To integrate the hips thrust them forward while you are pulling on the paddle, so that as the shoulders and torso pull back the hips thrust forward and meet in an upright body position. You will feel the board thrust forward as the movement draws your feet under your hips and you straighten. Just thrusting the hips into the stroke at any random moment won’t do much. It has to be synchronized with the pull of the paddle, so that your maximum point of hip thrust corresponds with your maximum amount of pull on the paddle. That hip thrust can easily account for an extra inch or two of forward movement per stroke. Again, as an individual action it doesn’t account for to much, but when added up over thousands of strokes it can begin to make a significant difference.

In pure flatwater paddling or long distances you won’t use this stroke element constantly, it uses your large central muscles which burn a lot of energy. But if you practice the movement so you can engage it smoothly over the length of a sprint it can help you catch bumps for down wind. In sprint races it can be your ace in the hole, that lets you break away from the pack, or pass your rival before the finish.

Best of luck with integrating this into your stroke. I know these fine tuning elements can be hard to master through a written description. I’ve had a lot of success in teaching these refinements at Kalama Kamps and individual training sessions. It’s really interesting to see how much faster people can paddle when they  pull together all these bits–even in a single day of instruction. If you visit Maui remember I am available for one on one coaching when my schedule allows. The winter big wave season makes that a little more difficult to coordinate, but if you’re interested just contact me through the “Contact Dave” tab at the top of the page or just fill in the Contact Dave form in the sidebar.

Aloha, Dave

Visit Dave’s site: A Waterman’s Journal: Dave Kalama

Mark Colino – The Ice Man cometh….

Saturday, December 11th, 2010

If you live where temperatures go below freezing in the winter, you have 3 choices when it comes to flat water paddling:

Jamie Mitchell Suzi Cooney for Kaenon Sunglasses

  1. Don’t ( Not acceptable if you’re truly hooked).
  2. Buy a plane ticket to somewhere warm
  3. Dress appropriately and go!

Since #1 & #2 aren’t in my current budget, I’ll share some tips for #3.

  1. Before getting dressed, put some high energy music on to get you psyched & elevate your heart rate.
  2. Get dressed indoors!  Don’t wait until you are at your launch spot to get dressed.  If you start warm it’s easier to stay warm.  If you start cold it’s harder to get warmer.
  3. Wear a wicking layer under your paddling pants or sleeveless longjohn (Starboard makes a nice one)  & a tight fitting wicking layer under a looser paddling jacket. You will sweat no matter how cold it is.  A full wetsuit is too restrictive for flat water training or touring where you’re most likely are not going to fall in.
  4. Wear 7mm booties & 6mm mitts.  Your feet are farthest from your heart & not moving much, so get thick booties!  Bring a water bottle with hot water in it and pour it down your boots right before you start.  Gloves allow for better grip & switch on the paddle, but mitts are warmer since your fingers are all together. Come spring, when you take them off you will find you actually improved your efficiency!
  5. Wear a moisture wicking beanie (Da Kine makes one). If you go heavy wool style, you’re sweat will start to freeze on the hat. (not good)
  6. Don’t forget your hydration pack. Even in the cold your muscles need to be hydrated.
  7. Don’t paddle alone & wear a leash!  In freezing temperatures, things can wrong real fast!
  8. If you need motivation, imagine yourself beating an arch rival who is sitting at home getting slow & heavy.  Or how fortunate you are to have the physical ability and means to be able to sup.

Remember, excuses don’t excuse us! They accuse us. I’ll see you out there.

Mark Colino is “Head” Coach of Stand Strong Paddle Fitness, a sales rep for Starboard SUP’s & a Northeast mullet head.  for more info go to

Surftech SUP Academy Launches

Tuesday, November 16th, 2010

SurfTech SUP AcademySurftech, the world’s largest manufacturer of surfboards and stand up paddleboards aspires to set the international standard for SUP instruction and fitness programs.Products:The Surftech Stand Up Paddle Academy is working hard to establish itself as THE resource for the delivery of comprehensive instruction, certification and continuing education in Stand Up Paddleboarding.

Complete certification programs packaged with the highest quality stand up paddleboards and equipment, instructional aids, and Surftech’s worldwide brand and marketing support will present qualified clients an unparalleled opportunity to become part of an internationally recognized team.

The official international premiere of the Surftech Stand up Paddle Academy will take place in Puerto Rico, December 3-8 as a part of the “Paddle Royal”, the flagship event for SUP in the Caribbean.

For class registration and more info :

Bodie Shandro //
Director of SSUPA

: Noelle Kozak //
Master Instructor

: Suzanne Yeo //
Master Instructor

Jamie Mitchell – 1 Man Relay on Hiko Canoe

Monday, November 15th, 2010

Hiko Canoes Jamie MitchellHey guys i done a 1 man changes race on the weekend and took my HD Go Pro along and we got some footage.. It wasnt epic conditions by any means with super light winds but we still had fun.I cut together a little video and here it is… Thanks to Woogie for organizing the Hiko Canoe and everything and Billy for driving the ski and escorting us.. Cheers JM

Kalama Kamp is going International – SUP Instruction

Sunday, October 3rd, 2010


Dave Kalama and Brody Welte are excited to announce that Kalama Kamp is going international, Turks and Caicos here we come.  We have partnered with Club Med and Big Blue Unlimited ( bring you a truly unique and once in a lifetime opportunity.  It will be 6 days of all-inclusive adventure for 15 fortunate people. Nowhere else can you go on a retreat with one of the greatest waterman to step foot on our planet.  Here are some of the highlights of the excursion: daily personal SUP instruction with Dave, Eco tours with Dave that include: full moon paddle, snorkel trip to outer reefs on our boards, daily beach workouts and fun-filled nights. If you are interested in joining us contact Brody at 727-902-4294 or

Dates: November 13th – 20th

Cost: $3600 single occupancy, $3300 double occupancy

Trip is all-inclusive except for flight to and from Turks and Caicos.

Spots will go fast so please RSVP soon.


Brody Welte (Stand Up Fitness)

Visit Dave’s site: A Waterman’s Journal: Dave Kalama

Connor Baxter SUP Downwind Run on Maui on the GoPro

Tuesday, September 21st, 2010

Connor Baxter Downwind run on MauiBart & Connor ride the Starboard 12’6 &14 on a downwind run off Maui.

GoPro® Helmet HERO™ Wide Camera

Buy GoPro HERO Camera at

Bart & Conner ride the Starboard 12’6 &14 on a downwind run off Maui.

Tip – Sequencing Techniques

Friday, September 3rd, 2010

Why do really good paddlers seem like they use less energy but go faster?  Because they can sequence their coordinated movements into a efficient continually flowing series of executed moves. For every movement you have a set of muscles that enable you to make that movement, but you also have a set of muscles to do the opposite. Quite simply, a set to push and a set to pull. Which means if you don’t coordinate the firing of those muscles you could potentially be pushing and pulling at the same time, which means you’re fighting yourself (not efficient).

Perhaps that is overly simplistic.  However, I’m hoping that you see even though you may have good technique, until you learn to sequence the firing of your muscles in order to execute that technique with maximum efficiency you are fighting against yourself to some degree. Of course learning a new movement requires experimentation, which means a series of trials and errors until you find the correct coordination.

When I teach people a new technique, I try to keep the tasks to a minimum so that they can attack a new movement without being overwhelmed.  The fewer movements between each part of the stroke, the more efficient. One of the most important tips that I give when teaching a new stroke is to use very little power. Before you can apply any power you need to truly learn the movement. Once you feel some mastery of the technique, then you need to work on the efficiency. In other words, start with your body and muscles completely relaxed. Move into your stroke slowly trying to call upon only those muscles that are necessary to execute that move. Any extra muscles that fire in that process can be considered counter-productive.  Once your movements become relaxed and flow from one part to the next with rhythm and coordination, then you can start to apply small increments of increased power. Keep in mind that it doesn’t necessarily have to feel like a lot of effort to be fast.

Think of it like a symphony. Every instrument by itself really only makes noise, but when all of those noises are coordinated and sequenced in order, they can create a magical experience of sound that can have a profound effect on all that hear it. I’m sure everyone has said or heard someone say ” that guy makes it look so easy”. Well that’s because he has mastered every movement to a point of making it look easy and for him it probably is. Have fun.



Visit Dave’s site: A Waterman’s Journal: Dave Kalama

One Exercise That Will Change The Way You Paddleboard Forever

Wednesday, September 1st, 2010

1 Exercise That Will Change The Way You Paddleboard Forever

One exercise that will change the way you paddleboard forever and an interesting interview with Starboard Pro Team Rider Nikki Gregg ~ Starboard’s Margareta

Somewhere in between paddleboarding rapids and managing her paddleboard fitness boot camps starboard’s Margareta caught up with Nikki Gregg at her home in Oregon.

To check out the full interview that’s chock-full-of pictures, videos, and insight head on over to the, Official Starboard SUP Blog. Nikki was nice enough to share the links of her stash of beginner training videos.

Nikki is putting these training clips in her fitness video that’s releasing in March so after hours of begging she said we could post these up for the weekend. These videos and the whole interview won’t be up much longer.

If you want to view the existing videos and have one last chance to check them out here.

1 Exercise That Will Change The Way You Paddleboard Forever is a post from: THE OFFICIAL STARBOARD PADDLEBOARD STARBOARD SUP – The Official Blog