HOW TO PREPARE FOR A SURF RETREAT

Swim: Swimming is the best exercise to build strength and endurance for paddling on surfboards. It also helps to increase lung capacity and stamina and regulates your breathing. Try to swim at least twice a week for 6 weeks before your trip. Freestyle swimming is most similar to paddling.

Sun Salutation: This short yoga sequence will help with building strength and flexibility. Start by doing 5 rounds of Sun Salutation 3x days a week. It’s a short workout that shouldn’t take more than ten minutes.

Push-ups: start with 5 push-ups a day either on your knees or feet.

Pop-ups: POP UP 101 — Sister Surf & Yoga Retreat Find the pop-up that works for you and incorporate it into your routine

Paddle: If you can access a surfboard, start paddling for 10 minutes daily.

Doing just one of the above exercises will really help to physically prepare you for your trip.


THE BREATH & SURFING

Breathing techniques, you can practice now and use as a tool next time you surf.

As humans we walk around breathing all day long, half the time not being aware of our breath at all. But what is the first thing someone tells you in a moment of panic or alarm? “Take a deep breath”, they say.

In my line of work (yoga & surf instructor) I am always reminding people to breathe. (Along with myself). Whether it is in the water talking someone through a big wave as they turtle roll or taking a quiet moment in yoga. The breath is always present.

But what can we do to prepare our bodies to stay calm in the ocean, when ultimately Mother Ocean decides our fate?

Here at Sister Surf & Yoga Retreats, all of us sisters have been practicing breath retention. We use the Wim Hoff Method to help us learn how we can control our mind/body/breath connection on land and later use those same tools in the water.

You may be surprised to learn you can hold your breath for longer than you think. Here are our tips for maintaining control in the surf and how we can use our breathing to keep present and calm.

  1. Practice breath retention on land. The Benefits of Breathing Exercises | Wim Hof Method

  2. Find your happy word or phrase to keep you present underwater.

  3. When paddling out, count your breath as you go, in for one out for one.

  4. When getting ready to go under a big wave, one full breath in and a slow breath out. 1:3 ratio (i use this method when the waves are big and breaking on top of me and it saves me)

  5. While underwater, count the seconds you are under.


PADDLING OUT: TIPS & TRICKS

Do you have a hard time getting out to the line-up? Hate surfing in the crowd because you feel like you are in the way? Here are some tips on how to navigate a busy lineup and get to the outside more efficiently.

  • Look for the channel. You generally want to paddle out in a rip current at beach breaks. At a point break the channel is much easier to find.

  • Rip currents can normally be found in-between peaks at a beach break. A good indicator of a rip current is a change in the color of the water and water fluctuation.

  • Be committed to paddling out. Don’t hesitate or chat with a friend, don’t stop and fix your bikini, etc. Don’t waste time/energy in the impact zone when you have decided to paddle out.

  • Breathe with each stroke of your paddle and keep your breathing steady.

  • Paddle over the small waves by pressing yourself up to the push-up position as you go over the wave.

  • Turtle roll the big waves that have already broken. My rule of thumb is “If in doubt turtle roll”. So, if you don’t know if you are going to make the wave by paddling over it. You are better off doing a turtle roll. Don’t worry, if you do not know what a turtle roll is watch this short clip. https://youtu.be/Soq_KScv-x0

What not to do in the line-up.

  • Don’t paddle behind people on your way to the outside

  • If you find yourself surrounded by people and a set is coming, spread out. Communicate with other surfers to avoid colliding.

  • Don’t paddle directly out to the peak and take a wave right away. Wait your turn and be friendly. A smile goes a long way.

  • If someone is riding a wave toward you and you do not have time to pass in front of them. You have to paddle behind the person that is up and riding and get out of their way. This may mean you have to take the most powerful part of the wave on your head, but that is how surf etiquette works.

AM I A WAVE HOG?

Wave hogging = not cool

If you have to ask yourself “have I caught too many waves? Should I be letting someone else have a chance at one?” Then the answer is yes! You are a wave hog…. It’s time to share. Hopefully we have all had those amazing days in the water. When it just feels like you are in rhythm with the ocean and waves just keep coming your way. If you have not ever had one of those magic days stay tuned for the next blog on how to catch more waves in the lineup.

So, what now? Well for starters, you do not want to be that person paddling around everyone and taking back-to-back waves. Not cool man. The next time you paddle out, even if you happen to be in position for the wave. Offer it up to someone else. When I have those magic sessions and am starting to feel like I may be getting greedy I simply say out loud, “I am not going on this one”. Or I will call someone else into the wave.

Also I am a big believer in “what goes around comes around”. So in short. Share the waves and the ocean will keep on rewarding you. Stay tuned for more tips and tricks

Coco