Surfer Strength Trip To Indo
As explained in this short article, Swellnet has teamed up with Surfer Strength for a column on surfer specific training and fitness. You can also click for a trial of the Surfer Strength app. Keep an eye out for upcoming articles, but till then here's a video and description of the recent Surfer Strength trip to Indo.
Following words by Dean Jamieson.
If you’ve got a few surf trips under your belt - especially the two week hit and run style of surf trip - then you’d be familiar with the effect it can have on your body.
There you are, sitting at your desk or working on the building site, and you’re thinking about the upcoming trip to Indonesia. It’s exciting.
On the day of departure you meet the other surfers at the airport, maybe have a few drinks on the plane, and you’re in full holiday mode. Meanwhile, the forecast shows there’s going to be swell. So what happens when you get to the boat or camp?
You throw yourself at it like a wild person.
On that first day you surf more than you have in the last twelve months, you cop more sunshine too, and by day’s end you’re sore and you’re red.
From here the pattern establishes itself: some people fall early and can’t even back up for a surf on day two, for some it’s day three or four they have to sit out, while others have some staying power yet still succumb on days five or six.
Whatever day it is, the sudden rush of exercise catches up with you and you end up waylaid, taking some time out, when you really should be surfing.
And you could be surfing, if you just did things a bit differently.
Recently I ran a program that addressed this issue. The plan was to book a stay at Mandiri Beach Club in South Sumatra, but start running a program twelve weeks before we all flew out.
All the surfers dedicated three sessions per week leading up to our departure. They either trained in the Surfer Strength gym near Cronulla, or if that wasn’t possible they accessed the Surfer Strength app and did the sessions remotely.
The aim of the course is to prepare for the sudden onrush of surfing time; to get your body ready for the wear and tear it’ll soon be enduring.
So rather than a course that promotes overall fitness, we want the course to be specific and only focus on what surfers need. To do this we target four areas.
The first is increased mobility in the joints that surfers need. Think ankles, hips, and shoulders.
The second is to build upper body endurance. If you want to surf multiple times a day, each day, then you’re going to be doing lots of paddling. Many, many kilometres of it and your shoulders have to be ready for what you’re about to put them through.
If upper body strength gets us into waves, it’s lower body strength that helps once we’re on them. And we want to perform, right? Strong legs will allow us to surf with power, and to do it for longer.
The last area we worked on is core strength. On an intense surf trip, having a strong and active core reduces the likelihood of injury - no-one wants to be busted up on a surf trip.
For twelve weeks all of the surfers worked their way through the program, targeting each of these areas. This was, however, just the first part of the program. Once we were all on the trip, we worked on how to look after our bodies in the midst of an intense surf trip.
Each morning we would wake up, check the waves, have a little coffee, and get stuck into some training.
However, our training on the trip wasn’t your stereotypical ‘in the gym’ style of working out. Instead we focused on managing the body, concentrating on key areas to keep the crew limber and ready to rip every day.
We did soft tissue work and foam rolling to relieve tight muscles like the upper back and shoulders which were sore from excessive paddling, also the hips and lower back to keep the pop up smooth and as effective as possible.
Lastly, we did activation work such as stretching and various movements. Surf trips are hard on the body so the goal was to ensure everyone was moving optimally.
It was both a surf trip and a training trip: the lessons taught were able to be used for all future surf trips.
As it happened, we had waves for all ten days of the trip, and we surfed our arses off. On the final day - day ten - the waves were still firing and the only person who still wanted to surf was eternal grom Dylan Longbottom.
Dylan asked: “Deano, are we surfing?”
To be honest, I was wrecked and could have done with a rest but as I was the host of the trip I replied otherwise.
“Of course we are, Dyl.”
Dyl and I rocked up to a peaky righthander. I wanted to check the waves before we untied the boards from the roof, yet Dyl was having none of that and paddled out without checking it.
That afternoon, we traded barrels until last light with the whole camp cheering us on while enjoying a Bintang from the shore.
On my final wave, I came from behind the peak, rode over the foamball, and got spat out of the pit. I flew past Dyl and gave him a high five and went in. That was it, the trip had wrapped up and I was stoked.
We’ll be doing the same again next year.
// DEAN JAMIESON
Comments
wow....cant wait to read some of the comments on this one
The trick is to stay off the piss.
Yeah.. nah.
Easier said then done at sunset hey haha
It really is Michael. That and sugar, both cause large amounts of inflammation
As im getting older im just happy to pace myself on surf trips, i only do crazy hours in the water if the waves are really good especially at the end of a trip, im quite happy these days to have days off and refresh, even happy to just sit there watching others get waves.
I guess its different if your on a 10 night trip paying some crazy price though, i generally have the luxury of a min of a month long trip and often paying very little.
Made the mistake of not surfing for a few weeks before a trip a few years back though, wont do that again, you always got to have regular surfers running up to a trip just for paddle fitness and just your surfing in general.
Very true, you don't want to be learning how to surf again at the start of a trip, you want to have surfed as much as possible in the final week leading up to it
Turning 69 years old in September, surf whenever there are waves on the Gold Coast, paddle fitness whenever there are no waves Jack Evans Boat Harbour to D-BAH and back via Tweed River. Maintaining core strength is the key to surfing.
Interesting , as I do same with swimming and 65 yo . What board are you riding . 72 x 22 x 3 Mul Robbo with light glass job here .
kimbo > just wondering how the light glass job goes in indo? Snapability? I ride similar dims (as I'm a similar age) but being from WA always have 6+4 deck and 6 bottom? RR
Glass is 4 + 4 deck and 4 bottom . you can ride longer shortboards ( understand the contradiction ) with that set up , as with normal glass jobs as you suggested, they end up being guns . given the overall volume of 50 plus they rarely snap but are prone to rail splits on glass line and soft depressions . My fitness plan is essential Melbourne style : Monday & Friday swim . Tuesday & Thursday boxing training . Weekend search for waves. yes I love beer and wine ..looking for a good life .
K > good info; thanks. Glad to read you still enjoy the "good life" too, as it's always perplexing to me to see "older surfers" imagining they're still "younger surfers"? > RR
South Sumatra is a bit of a hoax. The best couple of waves are pretty much pro level and usually only good in the early season when the winds are light. The beachie is fun, but you don't go to Indo to surf a beachie. Otherwise it's a fat, sectiony left-hander.
I was so excited for my trip to sth sumatra but left incredibley disapointed , the waves are more suited to pros or bodyboarders, the area was not what i expected it was good to experience the region though but i would not go back if you are an intermediate surfer you should definiety look elsewhere
The point break there is up to 300m long and breaks pretty soft, indo-wise, and heaps of intermediates surf it. And it is super consistent.
One of the righthanders a bit north is also pretty user friendly.
Ah yeah...........its shithouse. Forget about it.
Send some pics in a couple of weeks :-)
So I'm here ( Bali) and one week in, at 64 and FA surf before I left, it's a good challenge. Today was the 5th surf in a row and turn the corner day. It's aslo the 3rd bintang free day. I wear a hat and rashie to minimise the sun fry and surf 1-2 hours and cruise.
Works for me and tonight is a few Bintangs time.
Heard today an 80ton boat has reefed itself at g land, up from Kongs.
$240 a Day for the Works seems Fair .
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Ah that’s fucked.
"Yeah, no kidding Deane, like we have no idea that staying fit and being in shape helps with surfing..." *eye roll*
Mmmmm.. Happy to do the prep myself and not add another big layer of cost to a trip. Surf, gym, free weights, bike etc. does the job.
Once a trip is booked, imagining the waves, wipeouts and caught inside moments is enough to motivate and get the work done.
Can't imagine this scenario:
"Each morning we would wake up, check the waves, have a little coffee, and get stuck into some training." !!!! WTF
Pumping surf - okay guys time to get the foam roller out and then we will do some core work.
I would be in the lineup predawn riding waves.
By the way if your old mates on the trip are all unfit - more waves for you....
I focus on the drinking and recovery reps. I'll figure out how to surf like JJF when I'm there.
Very good MP, that's the old school way
If one plans to imbibe and perhaps overindulge on an Indo sojourn on more than the odd occasion, then bending the elbow could be considered training in a way. Builds up the tolerance.
I pre-preg the surf fitness and build in drinking fitness while I'm there.
I've been going around the world surfing for the last couple of years and I'll let you in on the number one tip to get in good surfing shape.
Go surfing, lots. All the foam rolling and situps and whatever pales in comparison. Even if your waves are shit, go surfing. Get a beat up low volume board off Gumtree, whack some overly large fins in, go surfing and you'll get fit. Every day, 1-2 hours if it's possible.
The best surfing shape I've been in doesn't correlate to my athleticism at all although I do believe that extra running/pull-ups/yoga/breathing does help, it's secondary to actually surfing.
These programs remind me of the Thoreau quote. "The mass of men lead lives of quiet desperation, and go to the grave with the song still in them.”
This is what I'll be doing when I come back to Oz in Spring because I'm going from good waves to shit and I'll be looking forward to getting back to good waves when I can and surfing the dogshit on offer as much as I can until that point.
Reading a Thoreau quote on Swellnet has made my day.
All I can say is if you don’t already stretch daily start now .
Well I consider myself reasonably surf fit, however the best prep for Indo is to get in as many surfs as possible B4 you go in the month prior to departure. Complemented with swimming /bike rides/ stretching light weight reps & a reasonable diet! 3weeks to a month in Indo surfing dawn patrol for @ least 2hrs then try & avoid the heat in the middle of the day & score a late arvo till sunset session if it's happening! Avoid the overcrowded locations & enjoy the best waves of your life! Finally don't go near the Arrack attack!
I started wearing those runner's compression lycra pants (think yoga pants for blokes) under the boardies to eliminate sunscreen on the legs. 100% i look like a knob but i surf like one anyway so whatever. The plus is that i dont get burnt!
It’s ok, last night in a Melbourne restaurant I was served by someone that could of been a he or a she
All that fitness is great if your ribs can survive the winter transition from steamer to rashy so you can still surf a few times a day. Best advice I ever got was to get a neoprene chest pad sewn onto my rashy.
Multi layer? how thick? , I have one of those annoying and inflamed (with multi surfs) bone spurs between both rib cages .
3mm thick neoprene is good. My current one is 5mm thick which I thought would be too thick but its ok. 2 mm still feels a bit hard when you have a some swelling on your lower ribs. I just get them sewn on the outside of the rashy. Best if you get a rashy you can tighten up around waist so it doesn't move around to much. They work. I don't know why Needs Essentials etc don't sell them.
I have done the same. Plus a dab of vaseline on each bottom rib under the rashie so it slides better. Otherwise sea ulcers appear pretty quickly.
Lycra shorts as well under the boardies - stops other sorts of rash.
Ocean & Earth make them. Unreal bit of kit.
I think I have one of these also. Is it like a lump on your rib?
Agree 100% with this. As someone who surfs in wettie May year round in Vicco, rib pain was my only real issue last surf trip I went on. Getting padded rashies next time for sure
Not sure if you guys know this trick but you can put bubble wrap inside your wetsuit and that will help preserve your precious ribs
Thanks for the tip big fella!
first world problems, wow
Focusing on nothing but surfing is great in your 20s or 30s, but show me a 50 year old still surfing hard and often and I'll show you someone who's making some clever decisions outside of the surf (or has extremely rare genes, in which case good on you).
Every Indo trip I go on I make a point of rolling and stretching out the pinch points. Super easy to do, and I'll often do it off to the side while crew are having their first beers. I've refined my stretches into a handful of very effective ones so they dont take long to complete.
Another thing learnt from Indo trips (and relearnt recently) is to go easy on the AC if you're exhausted or you've been copping a lot of sun. In both cases your natural thermostat goes skewiff and you become more sensitive to ambient temperatures. It then becomes hard to find a good resting temperature and waking in a pool of sweat while the AC is on makes you a contender for flu or infection.
Deck grips can be doubled or more on ya board which makes it padded for the ribs. Add more to the front of the stomp pad and you get less deck dents . Use more deck pads i have found ( for me ) they work . Surf fitness as we age is more important for recovery . Surf gym = wave pool for me or surf all the days you can good or bad for free surfing . Still do situps . pushups . jumpups. stretches and roll on ya chest to toughen up and be ready . Retired at 67 riding 6'2'' swallow twin and 6'7'' quad on biger waves . Keep fit all !
For a second there I thought you were going to say 'Stick a deck grip to your chest'.
Ouch!
I like the bubble wrap idea.
The best part of good prep for Indo is being surrounded by guys who didn't, more waves and better position for me.... until you get burned by an under done shoulder hopper .
Heart and lung strength and capacity should not be forgotten. You may have all the strength and mobility but if your heart and lungs are shot, forget it.
Padded Rashies
https://oceanandearth.com.au/collections/wetsuits/Mens+Rash-Vest
Unreal. Just ordered one.
You won't regret it.
Just received it. Who knew?
Thanks for the heads up, Udo.
This seems like a classic Ocean & Earth product too: very specific and could only come from a design manager who's spent a lot of time surfing in the tropics.
I assume Steve Rayner - O&E's longtime product manager/innovator - came up with it.
I like Johnny's Pocket idea....But not to put a set of Fins in.......
https://florencemarinex.com.au/collections/new-arrivals-1/products/long-...
Did you Buy a FCS 2 Fin Leash....?
WTF some are asking.
When I was 19 or so I had a full deck grip on my board and helped with the ribs at home in vic. Took the board to Bali for a trip, my first surf with no t-shirt or rash vest, and the ribs were fine but when we got back in the boat a mate asked me what was dripping from my nipples, I looked down and had blood running from my nipples and I was missing the little nobly part of my nipples. I'm 46 and they still haven't completely recovered. Best prep advice protect your nipples.
Great advice....is this possibly why Jordy's nipple's are the way they are?
visualisation, good equipment, healthy mind, healthy body.
There was a lady in Perth who runs a wetsuit repair business from home.
I got her to sew in neoprene patches to the chest of all my rashies and thin wetsuit vests. The bottom of my sternum sticks out in a bump and makes the skin raw.
Worked perfectly. Those Ocean and Earth ones look good.
Contrary to all the comments above. Now I’m in my 40s and have to start working to be fit. The biggest thing is the food I stick in my mouth. Just lay off carbs and sugar and I have so much more energy. Go figure
.
Well said Blingas
https://m.
‘87, love a bit of Baz, but I’ve been sus on sunscreen for a long time.
Read the ingredients.
Nasty.
Very bad for fishies too.
The alternative is just to cover up,
no pollution in the water,
no chemicals absorbed through your skin.
Anyone else come to the same conclusion?
Any bush chemists among us got an informed opinion, one way or the other?
Cheers mates!
https://www.swellnet.com/news/swellnet-dispatch/2020/01/02/palau-bans-co...
https://invisiblezinc.com/reef-friendly-sunscreen/
Thanks for the link, topic was well covered I see
Sunscreen is a great way to remove sikaflex from your skin. Well, it makes the sikaflex disappear, Im not sure where it goes, it must dissolve it and then your skin absorbs it.
Just checked The Pass on Surfcam ?? Does any body surf it on a full moon like now @ 10.30 p.m. ? I know some ones goin to say the shark thing but my idea is i don't care . If ya goin to surf an un crowed wave thats fun why not ? Makes an interesting surf with a dark wall and riding where you can see the white as it breaks . Im talking small wave surfing but fun . Was thinking of a small group 5 surfers 2 hours ! Just an idea as it is so crowed day time .
Just under 2 weeks ago and just 4 days before we left Bali, I crunched my left side ribs getting on the now dreaded green boat ( this boat has been the cause of a few injuries I later found out. Try and find a boat with a ladder ). We were surfing small middles on a grey and rainy day, when it arrived to pick us up, the other guy had two goes getting up the high sides, slipping on his 1st attempt. I tried it from the corner of the out-rigger arm and managed to get up, but didn't notice the 20mm reinforcement bead on the edge which I then rolled to the left on. Crunch and I knew instantly the end of surfing for the trip. This is my 3rd rib injury and fortunately not the worst as I can breathe, cough and laugh normally. I remember reading Udo's and Stu's posts regarding the O&E padded vest and thinking what a good idea and that I never wanted another rib injury again, all I can say is any Indo trip is an adventure and if I had that vest before I left, I'd be surfing today, it's been good here since I got back.
Good on you Udo for the heads up, mine arrived today and in another 3 - 4 weeks will get a test run.
Look men, forget all that stuff. The ONLY thing u need to do is get 3-4 sleek local hookers per night and jackhammer each one non stop for 1hr minimum. Hot tip: wear 2 or 3 gloves to really deaden the sensation. U will be fitter, leaner and meaner than u have ever been, and shredding 10'-15' smoking g-land, padang and ulu's low tide pits will feel easy as smashing yr local 3' beach break. Trust me on this.