The Molokai Plan

ENTER the RACE and BOOK TICKETS to HAWAII then you are COMMITTED

For us we have booked in from the 18th July - 2nd August 2011

Now it's time to think about what you need to do:

Accommodation

Transport (Around Island)

Board

Support Boat

Inter Island Transfers

Food

Accommodation:

Dependent on where you want to base yourself Oahu, Maui, Kauai or Molokai. On Maui we will be basing ourselves at the Maui Seaside Motel - Close to shops the water and transport.

That's home base but you will also need to book at Kaluakoi Resort on Molokai for the race. Also think about organising a Taxi from the Airport to Kaluakoi on Molokai. If you don't - No Worries there are plenty of uncles around that may help out just remember you in Hawaii to easy brudda Island time is when ever so just go with the flow and it will hopefully pan out. If you like to have thinks organised to the tee - Organise a ride through the Taxi guys.

Transport:

Either Hire a rental or find accommodation close (walking distance) to everything you need find a good spot to set up and enjoy the island.

Board:

Try and take one with you cause the hire prices on the island are expensive. Really it is almost cheaper to buy one up there bring it back to Australia and happy days you got a new board. It is always nice to race on the board you train on so the production boards are the way to go as if you have to hire the same board as you train on just make sure you book well in advance as there are plenty people look

ing for boards.

It is easy enough to take a board up there you just need to organise it through who you choose to fly with. If the airlines know in advanced they are less likely to sting you at the check out for oversize luggage.

Support Boat:

When you enter make sure you inform the organisers you need help finding a boat and they will assist you in getting a support boat. This is most probably the most stressful part of the process right up to start time is never easy first time up or even if you have done it 20 times. Its a big rough piece of water and things happen, did I mention it is Hawaii and everything is done in Island time more relaxed than you so just go with the flow and don't stress.

Good idea to get a Hawaiian phone pre-paid so you can stay in touch with your boat captain in weeks or days leading up to the race. Molokai has fairly bad mobile reception but if you stand on 1 leg and close 1 nostril - its at least funny to watch people try to ring out - LOL.

Core Conditioning

Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. When they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.

The muscles of the core also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.

What Are the Core Muscles?

Different experts include different muscles in this list, but in general the muscles of the core run the length of the trunk and torso. The following list includes the most commonly identified core muscles as well as the lesser known groups.

Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.

Erector Spinae- This group of three muscles runs along your neck to your lower back.

Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.

External Obliques - located on the side and front of the abdomen.

Internal Obliques - located under the external obliques, running in the opposite direction.

Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femoris, pectineus, sartorius Gluteus medius and minimus - located at the side of the hip Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.

Hip adductors - located at medial thigh.

Benefits of Good Core Strength

A Strong Core Reduces Back Pain

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

A Strong Core Improves Athletic Performance

Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

A Strong Core Improves Postural Imbalances

Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.

How to Build Core Strength

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored. Abdominal bracing is a basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. You should be able to breathe evenly while bracing and no hold your breath.

There are many exercises that will strengthen the core. A large number of core strengthening exercises can be done at home with no equipment while some require the use of equipment and gadgets.

Bodyweight Exercises that Build Core Strength

The Quick Core Workout

If you want a simple, effect core workout, this routine doesn't take much time or equipment but covers all the basic core muscles.

Reference Elisabeth Quinn & Laird Hamilton

Gluteals Muscles

Gluteals - BUTT Muscles

Why is your Gluteal Region important for SUP.

Having weak or tight Gluteal Muscles will casue other areas of pain and fatique in your body while paddling. If you have poor techique and you find your hips, knees & calves are tight and sore look at improving your strength or stretching in your Gluteal region.

Poor Techique can cause your stabilizing muscles in your gluteals to work over time causing discomfort and injury. Improve your gluteal region to improve your paddling.

The Muscles of the Gluteal region are responsible for the extension, abduction, lateral rotation and slight medial rotation of the hip joint.

Starting from deep within the Butt region and working out the following muscles combine to form the Gluteals.

• The Fensor fascia latea is seen form the lateral side of the gluteal region
• Quadratus Femoris
• Obturator Enternus
• Inferior Gemellus
• Piriformis
• Gluteaus Minimus
• Gluteaus Medius
• Gluteaus Maximus

Arteries and Nerves

1. Superior Gluteal

2. Inferior Gluteal

3. Internal Pudendal

There are three arteries coming into the gluteal region through the greater sciatic foramen. The nerves of the glueal region are branches of the lumbosacral plexus:

• Superior Gluteal Nerve
• Inferior Gluteal Nerve
• Sciatic Nerve
• Posterior Femeral Cutaneous Nerve
• Pudendal Nerve.

Gluteal Muscle imbalance and stretching exercise

The Gluteals can also be negativly affected by muscle imbalance problems with adjacent muscle groups. Muscle imbalance refers to the gluteal muscles being shortened while the hip extensor muscles are lengthened with the respect to each other. Inflexible hip flexors can cause an excessive anterior pelvic tilt which inhibits the gluteus maximus and tight adductors fascia lata can inhibit gluteus medius and minimus. Therefore, to ensure correct recruitment of the gluteals, the surrounding mobililiser muscles of the hip must be fully flexible.

A set of stretching exercises & specific strengthening exercises for the hip flexors, hamstrings, adductors and tensor fascia lata should be part of your flexibility program at the end of your training session.

Tensor Fascia Lata (ITB) Stretch

Piriformis Stretch

Piriformis Stretch

Adductor Stretch

Hamstring Stretch

Hamstring Stretch

Hip Flexor Stretch

But Wait theres More

With the training for Molo underway i've been spending more time on the 12'6 Alpha and the more time I'm on it the more I want to use it to just see how versatile it is. I'll be honest it is not by any mean's the fastest board in the flat but still run's nice and gets the job done in the surf in the wind and basically anywhere else you want to take it and it is for me the ultimate All rounder.

Flat water is probably it's least impressive arena however by no means is my smile any smaller.

Downwind board performs well in the moderate stuff maybe lacks volume to really excel however get 20 knots and I personally don't think there are to many boards that could compete in terms of fun, usability and as the wind gets stronger this puppy really starts to wail surfing.

The 12'6 Alpha plain shape is basically a gun surfboard so she surfs waves unbelievably well for such a big board from ankle high waves to well over head.

I surfed with Haydo the other day and he had just picked his new Alpha 12'6 up and after his 1st couple waves the dude was ripping cut backs, bottom turns, floaters - fully ripping. I'm going to get another Go Pro so I can show just what the board is capable of. So like the heading says But wait theres more.........

I think I'll rename it the 12'6 Alpha All Rounder.

Enjoy the Ride

Ma Te Wa

Woogie

What a Bad Run

It's good when people keep their mouths shut!

Last week we had a run if small surf but epic conditions weather wise - glass off mornings and clean 2 - 4 ft wave until at least 1pm each day. I found a bank not far from home lets call it Temple Bay (LOL) and whilst being a very obvious location it seemed to stay a secret for the entire swell with there being a few lucky locals to score, much of the talk around was of another bank further North where there was a massive flock of sheep all battling for straight handers (Suckers).

I spent most of my week on the short board - a magic 6'0 Phantom Customs from Chris Garrett - new magic stick 80's style short board. Got a few waves on the 9'6 Performer each day and can say the board has still not disappointed and am confident that the performer is the stand out in the Coreban Range and am looking forward to getting it into some quality waves.

Training wise managed a good back end to the week with a solid 14km Time Trial Saturday and a stairs session with a good mate Bobby whilst helping him move into a Penthouse unit. Some 8 flights of stairs so after 3 hours of up and down the legs were toasted but when there's an opportunity to train while you work happy days.

Sunday had a 2 hour sesison on the OC1 so am finally felling like the training is getting moving, we just need to square away raffles and can start to plan Hawaii.

On the Coreban front we went to Brissie late last week and met the Crew from Kite Power and showed them our range and checked out there set up. Stoked to have the crew on board with us and look forward to heading down there to do a few Downwinders in the Bay SIC set up.

Hope to get back up the coast next week with Hayden and Proudie and hopefully get some footage of the two big fella so stay tuned.

Enjoy the Ride

Ma te wa

Woogie

Molokai 2 Oahu Txing - week 2

Well it was good to get back into a bit of normality last week - after Sydney I needed to get back on track with Txing.

Last week was my opportunity to get PJ's technique squared away and blow a few bugs out of the system.

It s always good teaching people new stuff when they can picture what you say in their heads then interoperate that back to the body, and PJ's is not to bad at all with any luck I should be able to turn him from a hack to a capable paddler, only problem is he's likely to start kicking my butt along the way (there's a challenge PJ - I know your reading).

We managed to get in three OK sessions last week in between the wave's we had throughout the week and managed to get back into the Gym and had a visit by DOMS (Delayed onset Muscle soreness).

PJ's also secured JETTS Fitness 24/7 as a sponsor for our raffle which is coming together nicely so look out soon i'll be pestering you all to buy some tickets.

Alister at Lavery Chiro is managing to hold us in good shape and I have found it really helpful in the aid of recovery and helping with old injuries that seem to be slowly improving - Thanks Al you Da Man.

Week 3 on the programme is to do a long paddle at some stage when ever the wind co-operates. Also this week we will lock in flights and entries for races so check back later here for some new's on the Hawaii front.

Enjoy the Ride

Mate Wa

Woogie

Pure Range