surf trip training

All I have to say is "LUCKY"

 

Good luck with that

 

2000 m in 45 min is good. It takes me 50 min but I am old and the first half is a warm up. I do 100 m intervals x 8 with 20 seconds rest to get your wind back. The best thing I did before my last trip to Costa was paddle/run/swims. Paddle up and back, run down, swim back. Make the distance one way about a mile so it takes a while, then increase the distance. Paddling was the most important part of the conditioning. Have fun!

 

Typically, my most recent workout routine included heavy doses of cardio, TRX, and surfing with a bit of rest. However, I jumped on a similar routine as you last year and developed a severe case of tendinitis/bursitis (swimmers shoulder) in my left shoulder. Took me months to rehab and I again pushed it a bit too far a few weeks ago...PT and no surf for a few weeks. All this to say...it may be worth it to speak to a trainer, etc. to get a professional opinion and routine...just an opinion/perspective.

 

I would say do push ups too. THose helped my paddling power a ton.

 

Yea my PT stated that my issue was due to muscle Inbalance due to the manner in which I was training/exercising/surfing...heavy focus on the anterior upper body muscles. He suggested the TRX...try it out...I love the work outs an versatility.

 

One thing a lot of people forget is strength training for your legs.

I really notice an immense difference in my surfing when I do any kind of exercise or training with my legs. Whether it be squats, running, jumping etc... My surfing is literally night and day difference!

Another biggie is your diet! Curb the sugar! Sugar breaks down muscle. Stack up on the protein.

Really is a good idea to train ahead of time for a surf trip! It definitely makes the trip a lot more enjoyable and you're able to surf better, longer and be prepared for those big swells!

 

Damn Solid advice

 

intervals in the pool are a good idea. as my track coach used to say, "long, slow distance makes for long, slow runners." the shorter, the better, since you're not training to sprint long distances, just enough to catch the waves. 100m, max, like surfdogg mentioned...though it's also good to mix in some longer distances to build up endurance.
strength training isn't a bad idea, either...free weights or body weight work, ideally...helps stabilize the various muscle groups & prevent overuse injuries.

 

I am in the same boat as you, training for a trip in April. Sound like you are already on the right track. For me the three pillars of surf fitness are:

1) Swimming. Join your local Master's Swimming club, if available in your area. It will be a complete game changer for your swim fitness. 2000m in 45 isn't bad at all but like others have said, interval training is great.

2) Strength training. Focus on body weight resistance and lighter weights / higher reps. Goal is to get fit, not bulk up. Look at all the tour surfers, they are mostly 145-185 lbs.

3) Flexibility work. I like Yoga for this. Helps avoid injury and gives you an overall greater range of motion, which you absolutely will use when surfing.

Work on those three areas however you like and you'll be good. Also, surf as mush as possible, of course.

 

Also be sure to do opposing strokes and stretches: I backstroke for 250 m during warmup and 100m during cool down to balance the freestyle. During yoga backwards stances such as the fish and cobra follow forward bends such as downward dog. Do underwater drills to keep you in the comfort zone during extended hold downs. That is very important if you are going out in larger, more powerful surf than you are used to.

 

yea, absolutely! i shudder every time i see a guy at my local pool just jump in & start hammering away in freestyle right away. gotta keep the muscles balanced!
i think i may have posted this here before, but i usually start w/ a 500m warm up of breast stroke, side stroke, back, & free before getting into any interval work.

 

All of the posts have been great advice, but don't go overboard on the weightlifting. I started lifting intensely since summer and gained 20 lbs of muscle. Yeah I'm a lot stronger but that extra weight/strength hasn't helped my surfing tremendously, just made me sit lower in the water.

Swim, run, light lifting, and sprinting does wonders for your core strength

 

A month before we'd leave for CR we'd get our base tans at the tanning saloon. I 'd practice holding my breath while in. I start thrashing about because I heard/read somewhere it's harder holding it while being reamed by a big wave.

 

PM me for info. I'm a pretty OCD type person when it comes to this, and I've got training calendars I'd be happy to share. I'm training for an April trip to Costa (6th in 5 years) and I have a pretty good grasp on what works and what doesn't.

While surfing is like football, in that each wave/play is very short (and you would think you would train for short bursts of activity), training for a surf trip should be approached like you are training for a marathon. 2-3 sessions a day, high wave counts, most breaks are a long paddle out, for a week or longer, requires training for longevity.

Get light, get lean, build stamina, cardio health, breath control, flexibility. lift light weights with huge rep counts. tons of core work. tons of multiple muscle exercises (kettle ball exercises, TRX, burpees). Running is a great training tool (long runs, 3+ miles) as you not only get a great leg workout, but long distance runs work out the core. Also, the back and forth action of your arms really work out your back if the run goes long enough.

Swimming. While doing some sprint work is beneficial, its best to just swim as long as possible, as much as possible. Its not the 4 second sprint trying to catch a wave that tires you out, its the repetitive 300 yard paddle back to the lineup that gets you.

I get the most enjoyment on surf trips when i show up in great shape, as light as possible, with legs that are in shape. I'm not a great surfer, but the difference in how i surf when I'm out of shape, versus how I surf when i show up down there, is night and day.

 

Best thing to do is get your long board and start paddling some distance... Maybe better than swimming! When you are caught inside and a cleanup set comes in, running or weight lifting is not going to help you- only your paddling endurance will help.... You'll find that it will help your mind too, you'll have more confidence.

If you really want a work out , start bench pressing.... Come down to belmar, nj and we will show you how it's done

#belmarbenchoffs