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I take some Magnesium too because a lot of the soil is over farmed its hard to find it in things like spinach nowadays…. Yeah sure, I think thats part of the game… you just have to do your time and get stronger and move on.. How often do you windsurf? I like to practise as many sports as possible, but they are normally related with board sports. At least 1 a week. Have you always been sporty? Do you think being fitter helps your windsurfing?

Yes, specially when you have to make many heats like a double elimination or windsurf for 3 full days in a hard spot like Pozo or Sylt. I used to have the Fitbit which controls the heart-rating but once i go sailing i use my normal casio. When I am alone with no kids, when I am with the kids around with breaks so not straight sleeping, so maybe at the end it turns to be 7. I just try to drink a lot of water and not heavy food before sailing and if anything maybe some protein bars.

No, but obviously I am not eating every day in McD or pizzas and sandwiches… luckily at home my wife is also very sporty so when cooking its never shitty food. Mountain biking x 2 per week, surfing x 2 per week, work commute — 15 mile road cycle x 2 per week. Yes for the first time this year I am going to use a personal trainer to improve my current strength and flexibility training and in order to get some variation in my work out. Generally not often windsurfing… Snowboarding however led to my first broken bone and 7 months off the water. I think we should all be more concerned regardless of which sport we do.

Making a Monster

Being fitter and stronger will never hinder you in life and it requires very little time especially if you do HIT workouts or incorporate exercise into your every day routine like commuting to work on the bike or running with the dog or kids on their bikes. I competed in diving when I was in high school and light weight crew when I was in university.

Other than windsurfing, I sometimes surf or swim or cycle. Not anymore. Yes and no. Basic fitness really helps. It is good to be lean for a better power to weight ration. It is good to be strong to move the rig around. It is good to be flexible. But, too much time in the gym can hurt a bodies ability to freely express on the water and react spontaneously to the waves. Yes, I do some basic ashtanga vinyasa sequences most days.

These are really important for feeling comfortable in my body. A little bit of hip flexor stretching before every session but not much else. For me, the most important thing is to be hydrated and not have too much food in my stomach. When I was rowing at university, I had to be under 73kg, which required a lot of careful eating. Now, I am 83kg and love me a bowl of pasta. Also, zinc and magnesium. Tons of bad habits! But my life is too chaotic with travel for any one of them to stick. I love ice cream, I love Netflix, I love magic: the gathering, I love chocolate covered almonds. From when I was 14 to about 20, I had a string of broken bones and torn tendons.

There is no substitute for time on the water. More concerned for sure! I want to sail more in !

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I want to shape to sail in the conditions that I like to sail in -waves! Surfing and SUPing every time there are waves. Yes, I do train for windsurfing, I do some workouts with rings. But just in terms of being able to practice more time without issues. I mean, the only thing that helps your windsurfing is to windsurf. Practicing windsurfing your body adapts to the conditioning you need for doing windsurfing, so there you are. Then the windy day appears, and you can go to the water for 5h with no problem, and if the miracle happens and the next day is also windy, you want to spend another 5h in the water performing well and learning new things.

We need to carry a lot of stuff to the car, then take it out, check the conditions, rig fast, get inside the wetsuit. By then I think you are warmed up already. Well, even now I think I eat half of the food a normal guy would eat daily. I guess it works for me. Ankles injuries while wave sailing. My ankles are not in the best shape because of footstraps and surfing wipeouts. Practicing as much as you can, but smartly. Mind surfing, as much as you can. Put your brain dealing with all of those situations. For sure, as the sport gets more and more difficult and professional you have to take care of every single aspect that you can control before your heat.

Yes being fitter helps me sail longer, injure myself less and be able to recover quickly when getting washed in big waves. I had 4 fractures in my foot, 2 in , 1 in and 1 in The downside of the south coast is its consistency. I surf as often as there is waves… if there is a swell I will drop everything and go to the beach, I skate during those flat and non-windy spells and climb regularly. Of course, if you want to be on the water all day long, which we all do, your body has to be able to take it.

I had a personal trainer for the past few years which was great, she really opened my eyes to how important it is to look after yourself. Yeah, there is a lot of force going through the body during moves and jumps. Yeah normally, my mum has always been a great cook and has a real interest in proper food. I have learnt how to make homemade protein bars and energy balls.

I prefer to eat them rather than pre-made packaged stuff. Videos and pictures are always helpful to put things into perspective. Surfing 3 times a week on average. Swimming every week. I usually go to the gym 3 times a week. I just did a bootcamp where I did 6 days a week combination of power and agility training in the gym.

Just to get ready for the winter season. I used to do a lot of Crossfit. Mostly Hip and Shoulder related. So now I am working out in a more functional kind of training way and never have any of those injuries anymore. It makes me more confident in bigger waves.

We Tried An Indoor Surfing Workout Class

It prevents injury plus it makes me stronger so i can go harder and longer. I am very bad at stretching. On active recovery days I usually go for a light recovery run — low pace, 2 mile more or less. I eat a pretty healthy diet in general. I make sure to eat veggies and proteins but I am not measuring portions or counting calories. I rarely eat beef, I eat mostly chicken and also some fish.

I take Vitamin B and omega3 tablets. None anymore! Every once in a while I will have a can of coke as a treat. Maui life. This year I had my worst injury yet. I think also keeping your body in good shape by doing counter movements to windsurfing. So, posture for instance is a big one with me. I have, like many windsurfers, a bad posture. My shoulders are very far forward because of the muscles pulling them into that position.

It creates problems in my upper back, problems with range of motion in the shoulder and problems in the neck. As a solution I have to do a lot of movements that open the chest and pull the shoulders in the right position. Also a lot of movements that improve the range of motion. Do you think pro sailors are getting more concerned with this stuff or less? More and more It seems like. Yes, I have a personal training It helps a lot because when you go outside in the water you have more flexibility.

Yes when I have sick conditions I stop for one day to relax and think about the session what I did wrong and what good on the video.

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Yes in winter more than in summer Any special diet? Yes for sure if you have a life with out alcohol and others addictions you will feels better and also if you do others sport helps a lot for windsurf, especial in surfing. Since I was small I always did a lot of sports, I did a lot of taekwondo when I was small and obviously more and more sailing. Not really, I try to stretch a lot as it helps so much. I like to read about it and pick out the things that sound the best for me. But I really feel when I get 8h in I have a lot more energy the next day.

Same How many press ups can you do in one hit? Yes I always try to get some rest days and nurse all the small injuries. On long travels on the highways in Europe, nothing beats a McDonalds… But other than that not really. I think we are all getting more and more concerned about it, not only in Windsurfing but every sport. Any New year resolutions or goals!? No injuries for and beyond and plenty good time on the water with friends! It really depends on the storms we have. It really depends on the weather systems and on the driving. I like to go outside. I grab the headlights and go.

But I like to do Yoga, some core workouts and cycling.

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I enjoy surfing a lot and especially in winter we have some good swells at the north sea. I think I was always very active. I think I have done it enough and I rather like to go windsurfing and surfing. I like to be fit and flexible, but I do it for myself and not with windsurfing in my mind.

For the 8 to 5 job sitting at the desk, for windsurfing, for your whole body and mind. Doing any kind of sports helps to stay healthy, both in your brain and body. It would be interesting, but I was always too stingy to spend money on something I can do on my own. Just read a book and do it! I can motivate myself pretty good. I have no clue on how many.

I can do a lot of push ups, press ups because I like to do them. It depends. But I do some jumping jacks and a bit of stretching. And I never do any jumping on my first runs. I think I have a good relationship and really listen to what my body says. No yoghurt, no cow cheese, no milk chocolate. Sometimes it helps to change some stuff.

I have the same fitness, just a super high level of motivation all of a sudden! I think the guys doing it on a professional level should be more concerned and I think they are getting there. It depends where I am! Yes very much so! Used to do way more sports when I was younger and free from responsibilities!!

Not so much now! I go to the gym everyday during the week and do Insanity classes which is high intensity workouts which focus on different areas of the body. Yes definitely especially when the conditions are challenging. You can stay out longer and make the most of the conditions. More powerful legs means you can pop easier for freestyle and put more power in the turns in wave sailing.

Also if you ever get in to a bit of trouble and need to swim for a while after taking a beating in the surf it pays to have some good fitness! Over the years when I was competing I tried to get help with nutrition as my diet was pretty bad but to be honest I never managed to stick to it!

As I said I did try to but never stuck with it. I think if you have a personal trainer telling you then you would stick to it. I have a Tom Tom watch which I use as a watch mainly and to track my heart rate and calories burned when exercising. Not too many whilst windsurfing so far. Windsurf more!! The more you windsurf the better you will get.

Also staying fit overalls definitely helps. Definitely more concerned!! How often is it windy?! When there is wind I will usually windsurf twice a day. What other sports do you do and how often? Surfing and Windsurfing are my main two sports. I think is combo as it pretty much allows me to go on the water almost everyday wherever I am. Yes, I used to play soccer Football for most people lol at a county level as well as compete nationally in Both long distance and short distance running.

I havent been there since i was I am very terrified and nervous by sharks. Are they really a problem while surfing? No kendall j. Crossing the road is much more dangerous. There are only a handful of shark attacks each year.

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Everytime I do a pop up, I end up falling out of my board. I do think that I have a good balance hahaha , but when im in the water its so difficult to execute the pop up. Everytime im trying to pop up, im getting slow and loosing the wave : on land its ok, but i dont know what im doing wrong in the water.

Any suggestions? I wouldnt recommend grabbing the rails of a board during popups. One should place their hands flat on the deck instead. Thanks for that. Yeah, I agree I'm not a great surfer, but it helped me. When your hands are clenched on the rails, the board will turn faster and lose control if you hit a rough patch or if your arms don't have equal down-pressure.

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I feel very comfortable on a boogie board riding big waves, but I suck at surfing. I am lying on a longboard, and I am tipping over. Why is that? Hey Andrew, sounds like a balance issue but i can reassure u with a little more time in the water you will become easy to ly on your board. The pop up is something many beginner surfers struggle with. Yet it seems that some just get it and can do it naturally while others struggle. The main alternative to the proper pop up is usually going to one knee first.

The proper pop up involves going from the prone paddling position to the standing position in one smooth motion without using the toes or knee. While the alternatives will enable some waves to be caught they will not work on large waves where getting the takeoff correct is critical and will have a negative effect on speed, balance and overall surf style. Surfing is dynamic and too much time and wave energy is wasted with improper technique. The proper pop up is something that all surfers should master.

The pop up is fast snap that happens very quickly and can be hard to see in surf videos without slowing the playback speed down. While everything happens almost simultaneously the pop up can be broken down into stages. Breaking down the Pop up into stages for regular foot : 1. Paddling balanced comfortably on the board in a prone position 2. Placing the hands parallel with the chest, elbows bent, in the pushup position 3. Pushing up with the arms 5. Using the stomach muscles in combination with the pushup from the arms to bring the left leg front foot under the chest between the arms. Upper body twist, leading with the outstretched arms slightly above the head 7.

Both feet land across the stringer spread wide like riding an elephant 8. Standing knees bent, back straight in a balanced surf stance. Problems at each stage for regular foot : 1. Placing the arms parallel with the chest, elbows bent, in the pushup position Some people place the hands further down below the chest. Some regular foot like to place their right hand not parallel but slightly below the left to help with the twist like sticking a paddle down in the side you want to turn a kayak towards. Keeping the head up and not looking down at the board is vital. Keeping the head down is like looking down at the pedals when turning a bicycle.

Look in the direction you want to go. Arch the back and bring your chest off the board as early as possible, where your chest is the same spot where your front foot wants to land. Pushing up with the arms This requires good arm strength. How many regular on ground pushups can you do? You need good arm strength and also good wrist strength. Practice wrist strength by placing your hands on the chair you are sitting on and lifting your body off the ground- how long can you hold it?

You need to have fairly strong abs. Your hip and ankle flexibility are also very important. Upper body twist, leading with the outstretched arms slightly above the head Like a Bollywood dancer, leading with the hands helps balance.

Both feet land across the stringer spread wide like riding an elephant Landing with the feet in the right place is almost as hard as not going to the knee first. The feet must be across the stringer facing towards the side of the board. Some people like to have the front foot slightly pointing forwards but excellent balance comes from having both feet across the board.

A proper pop up ends in the ideal surf stance, the bent knees allow compression which is key in nailing a decent bottom turn especially in larger waves. This is most likely due to ankle flexibility and not fitness or lack of effort. The Asian Squat position should be a very natural and comfortable position that can be maintained with ease. Millions of people around the world use this position for everything from watching TV or waiting for the bus to going to the toilet. This will have a big effect on your pop up. Test 1 Do the Asian Squat. The position will feel painful after a few minutes because all the weight is placed on your knee.

Your balance will also be very unstable. Test 2 Muslim Prayer Position. Sit down with your knees bent and feet under your bottom. Go down to the prayer position, leaning forwards. Then raise your upper body and put all your weight over your bent legs. You may feel pain in your knees and ankles when the weight is placed over your feet. Try leaning back to see how far you can go and how long you can hold it. Why good ankle flexibility is important: Good ankle flexibility is important because many surfing maneuvers like bottom turns, cut backs and turns in general require compression of the knees and ankles.

Poor flexibility means squatting down on tip toes and so putting all the weight on the knees creating pain and a lack of balance. Keeping the feet flat on the board, across the stringer, helps stability a great deal nobody got barreled while awkwardly balancing on their toes. Ankle flexibility, especially on the front foot is important when popping up. This is because the left leg regular must slide up from the prone position to landing with the front foot under the chest.

This driving forward motion requires the leg to move through about a degree angle. As the leg swings forward people with poor ankle flexibility will catch their foot or toes on back of the board, leading them to land on their knee instead of the foot. Going to the knee first then becomes a habit that's hard to break. The inability to swing the front foot forward is the cause of the knee pop up. This is because the leg is not flexible enough to swing through in one full motion. Increased arm strength can help create more swing room via greater lift but the key is bending the ankle out as far as it will go when swinging through and then bending it in as close to the shin when landing.

Improving Ankle Flexibility: Many swimming websites have excellent tips on how to stretch out the ankles. In general practice with one foot on an incline then lean your weight in front while keeping a straight back. You can also stand with your toes 10cm away from a wall and see if you can bend your ankles to touch the wall with your knees. The Muslim prayer position is also good for stretching them in the opposite direction.

When walking upstairs or across any obstacle you can try leading with your left foot regular most people will automatically take the first step with their right foot, but you need to get used to the idea of putting the left foot forward when popping up.

All Round Surfboards

Practicing the pop up: The great thing with the pop up is that it can be practiced on land. In addition to ankle flexing and general work outs and of course surfing , a good way to practice is to place your board fins off on a yoga matt for cushioning and then practice popping up on a daily basis. You should focus on bringing the feet around in one motion and landing them across the stringer with the knees bent and arms out, in the surf stance.

Make an effort to drive the left foot forward. Hopefully the muscle memory will kick in and after a few weeks it will become automatic. Just keep doing it. Yes, it's very tiring. Yes it's hard work. You have to want it. Keep trying without being afraid to fall and you'll eventually "feel it," and it will be much easier going forward. For all those beginners out there having trouble popping up try switching your feet.

I spent ages tying endlessly to get up on the board but slipped off every time. It wasn't until I was just about fed up with surfing when I thought I'd switch my feet around and I caught every wave all the way into shore. Just remember surfing takes a lot of practise and when your just about to give up try something different. It might just work! Hi guys how far should your feet be apart and if you are right handed do you put your right foot on the front or the back? Guest Hey a belgium beginner Firts it's verry important to have a good beginners board foam 9f I am a goufy I have a trik that helps me I place my hands a littel more in the middel when i pop up my front food leg goe not between but over my arm.

It works but still practising the good way. The real issue with new surfing skill sets is that Kooks yes, you are a Kook are stuck in a pool of ignorance. Succinctly put, Kooks are the most dangerous obstruction to the line up. And this forum is a prime example of Kook arrogance. If you can't swim one mile without having to stop and rest, you have no business in the line up. Take surfing lessons by a certified instructor, and embrace the fact that you don't anything, about anything.

It won't be alright, Why, because you're a Kook, and will go out into the ocean with no credible skill set and some body will get hurt. This form of corporal punishment combined with public humiliation was both highly effective at keeping surfing safer, and also a strong motivational tool for those hearty souls, who were passionate about learning to surf. The advent of the leash allows any idiot to paddle out. The advent of the leash, combined with DIY blogs like this one, have created and impact zone filled with ignorant people who in their surfing experience, will never have to learn to control their surfboard.

They don't even know the meaning of the word, Kick Out. Kooks, like the people who read this forum will fall off their board, at any given moment, for no reason at all, completely oblivious to the dangerous condition it poses to all those within their kill zone.