performance — By kody kerbox

day in the life: training for the foil molokai to oahu world championships

Meet Kody Kerbox, a 25-year-old professional stand up paddler raised on the North Shore of Maui, Hawaii. As Kody preps for the Foil Molokai to Oahu World Championships this weekend, we asked him to share his a day in the life of training, what fuels him, and how he balances the training with work and life. Here's what he had to say.

I grew up playing a variety of sports on the island and at 18 years old I became a professional stand up paddler competing in surf and race competitions around the world. After 5 years of competing full time, I decided to go back to school to continue my education. I am a surf coach and became a certified personal trainer while still competing in the events we have here in Hawaii. Recently the addition of hydrofoils to our paddleboards has revolutionized the way we can race in the open ocean. For the second year in a row, the Molokai to Oahu World Paddleboard Championships has included a hydrofoil division in the world-renowned event. After racing in this 32-mile open ocean endurance event on a traditional paddleboard 6 times, I am excited to take on the new challenge of riding a hydrofoil in some of the most treacherous waters in Hawaii. Here is a glimpse into how I spent my summer training...

Wake up: 6:00 am

Super Oatmeal and Cold Brew Coffee

Oatmeal is my go-to for a pre-surf meal. I absolutely need to have fuel in me to power my first session of the day. I love loading it up with as much good stuff as possible to keep me full and energized. Cold cooking the oats overnight so that its ready to go when I am is key for a quick start to the morning.

Ingredients: Cold cooked rolled oats, unflavored collagen protein powder, turmeric, spirulina, hemp seeds, goji berries, banana, chia seeds, honey, cinnamon, and any fresh berries.

Black coffee is my favorite part of the morning and lately, I have been loving cold brew for the convenience, especially in the summer.

Ocean Activity or Cardio: 7:00 am

Surf/Foil/Swim/Bike

My favorite way to start the day is an early morning surf. Ho’okipa Beach Park is my go-to place to surf when there are waves. If the conditions aren’t good for surfing I will substitute it with Hydrofoiling in the waves or going for a swim which typically involves rock running or body surfing.

Post Cardio Breakfast: 9:00 am

Back to the kitchen for the post-surf fuel up before work, and can’t forget the second coffee.

A typical second breakfast of choice is typically eggs, sough dough toast, and avocado.

Work at the Gym: 12:00 pm

Training clients

I have been working at Deep Relief Peak Performance as a personal trainer for just over a year. It’s a high-performance training center here on Maui’s north shore and allows me to share my knowledge of training to help others achieve their goals both in and out of the water.

Typically, I will bring a superfood smoothie with me to the gym and drink it in between training clients. This smoothie usually includes a clean whey protein powder, mac nut milk, turmeric, spirulina, almond butter, half an avocado, banana, and whatever frozen berries I have at the moment.

Downwind Foil: 3:30 pm

5 – 10 miles of open ocean foiling

For the last 10 years, I have spent every summer competing in open ocean races on stand-up paddleboards here in Hawaii. These races include paddles down the coast of Maui as well as channel crossings from Maui to Molokai and the infamous Molokai 2 Oahu Paddleboard World Championships. After completing a lifelong goal of being a top 5 finisher in last year’s M2O World Championships, I decided to switch crafts and participate in the new division of Hydrofoil racing for 2019.

We have seen the use of Hydrofoils on sailboats for many years now, but only recently have they been adapted to surfboards. This adaptation has given us the ability to glide above the water in open ocean conditions. This has set a new benchmark for un-propelled ocean racing and I am excited to be a part of this new discipline.

Post Foil Snack:

Condition One Bar (Lemon Poppy Seed is my favorite flavor.)

Gym Training: 5:30 pm

Strength training

While the morning is spent training others, the evenings are for my own personal training. I head back to Deep Relief for evening strength training. This usually involves a lot of bodyweight strength and power movements.

One of my favorite routines includes six rounds of push-ups and pull-ups, followed by a lower-body routine that includes 10 sets of squats, lunges, jump lunges, jump squats and sit-ups.

Dinner: 7:30pm

Carbs, protein, veggies, fats

After a good workout, it's time to refuel. Dinner is typically a balanced plate of local meat such as Venison from Molokai along with veggies and rice.

I have tried many different types of eating and have always come back to eating plants and animals with minimal packaging or transportation. I eat to fuel my body according to the physical demand I put it through.

Bed Time: 10:00 pm

I found going to bed early and keeping a steady bedtime, especially while training a lot makes a major difference in recovery and energy levels.

To follow along on Kody’s M2O journey, check out the Rhone Instagram Stories for a peek inside the big day.

To follow along on Kody’s hydrofoiling and surfing adventures, follow him on Instagram: @kodykerbox