Ascent / PKS Media Inc. / Getty Images SUP In 2016, Kai Lenny won Molokai 2 Oahu, a 32-mile open water upright paddle board competition, known as the challenging competition in the world.

The 25-year-old repeated the process for the following year and dropped 41 minutes from his record time-albeit on a board that was not officially recognized by the game-proving that he is an elite Level cricket player.

Although Lenny also competes as a professional surfer, windsurfer and kite surfer, he recommends standing up and paddling for everyone. "This is the best introduction to the world of water sports," he told Men's Journal. "The first time you play, you can do it."

To make the learning curve smoother, here are five secrets for him to become a legendary stand-up oarsman.

1. Get a strong enough board

"When you start a stand-up surfboard, the best thing you can do is make sure you get a board that is big enough," Lenny said. Unsurprisingly, bigger people need bigger boards (you can get one up to 14 feet). But in general, Lenny recommends a 10-foot-wide, 32-inch wide circuit board, which usually doubles as a surfboard. As you progress, you can shrink your speed to get faster, and you can even consider series and teamwork.

2. Check your balance

Lenny believes that anyone can go from a child to a grandpa’s paddle board: “This is the ocean’s bike,” he said, “it’s easy to ride it if you ride a bike for the first time.”

The biggest barrier to entry is balance, so if you are nervous about your first ride, consider doing some dryland training. Lenny also recommends that you start in a calm and flat place, such as a bay, lake or pond. Once you build some confidence, then you can hit the killer swell.

3. Make sure you can float

If you go out alone or in open water, consider wearing wet clothes-especially if you are not rowing in the warm Hawaiian waters. A flotation device is also a good idea; this is what Lenny does while surfing huge waves. Being a strong swimmer is also an advantage, so try some of these pool exercises before you pick up the paddle.

4. Ready to accept

Although Lenny goes to the gym three times a week, mainly to prepare his shoulders, hips and knees, his favorite training program is paddling. "This reflects the feeling of a big wave," he said. "Your maximum heart rate is 215bpm; but when you participate in a race, your heart is always at 190bpm, so you are like training for the red line throughout the race. This is a 32-mile sprint." Because you stand and paddle Paddle and use your core balance, this exercise is a full-body exercise that also illuminates your lungs.

5. Go to open water

The final test for the oarsman is the open ocean. It requires not only strength and endurance, but also good eyes and a calm mind. Lenny said: "You are surfing in these open oceans, and you are sprinting them to attack them." "Then, after you ride for a few seconds, you have to pop the next one."

As if having to plan a stadium with your heart beating and your shoulders hot, the Molokai 2 Oahu game ended in a full sprint.

"So you bring these open ocean waves to this big bay called Portlock Hawaii Kay, and the last mile is a direct wind. Usually everyone is next to you or catches you. You are surrounded by the Pacific Ocean, but the closest to you 'S opponent is fifty feet away. And this is just a full sprint. You are just grinding."