Surftwisted Surf Magazine

Are you struggling to paddle in the recent winter swells? Then may be your aerobic fitness is low. If you’re a regular surfer [every week] then you will maintain a certain level of aerobic fitness. However, during this very cold time of year we all become choosy with the number of days we surf; this is where aerobic fitness levels will drop off.
A drop off in aerobic fitness will leave you struggling to paddle. This time of year can be a very good time to supplement your surf sessions with some form of aerobic training, like swimming or running, this can also help you get in shape for any juicy spring swells that we get!
Before any surf session it is wise to mobilise all limbs and joints. Try some light arm swings before entering the water, in addition to these try basic light leg swings slowly building up momentum as you do so over 4-5 minutes. Muscles are less elastic during cold surfs, 4-5 minutes mobility before you enter the water will prepare them for surfing movements.
Basic arm swings
Stand with feet about hip width apart and shoulders back. Slowly mobilise shoulders by swinging arms forwards and backwards in a controlled and relaxed manner.

If your paddle power is low then now might be the time to kick start your spring fitness program, allowing you to rip come spring. Basic aerobic training can be highly beneficial to any surfer, during any surf session there are various levels of aerobic fitness used;

Aerobic ~ with oxygen
Anaerobic ~ with out oxygen

Depending on what size, and how heavy the waves are, there is going to be various changes in aerobic respiration, your body can go from low aerobic levels to high anaerobic levels very quickly.
During a paddle out your heart rate (HR) can go up to near its max depending on the size of the swell, from a near resting state to sub maximal levels. Once you’ve made it out back, then there’s the line up, and again depending on the wave size there is some form of aerobic fitness needed to catch waves or make that sneaky section.

To find your max HR use this simple method; 220-your age = your max hr 226 for ladies!

Try taking your (HR) up to different levels during a training session in the pool or running, for example different percentages of your (HR) equate to different levels of fitness.

For example;

Working your (HR) at 80-95% = anaerobic
Working your (HR) at 70-80% = high end aerobic
Working your (HR) at 55-70% = low end aerobic

After a winter surf session most surfers just want to get warm and have a cup of tea, but if there’s plenty of swell around then a light flexibility session will leave you feeling refreshed and supple and ready for the next surf.

Hamstring stretch
Extend your left leg and bend the right, support yourself by placing the hands on the bent leg and slowly lean forwards until you feel a mild stretch in the hamstrings.
Repeat on the opposite leg and hold for around 20-30 seconds.
Keep all movements slow and controlled.
There is a whole range of fitness types and fitness equipment out there for any surfer to tap into, if you really want to surf your best then a good land based training program is a must!!

By Lee Stanbury

www.cornwallpersonaltraining.co.uk

~ Surfer.

~ Qualified Personal Trainer.