5 Must Know Ways to Improve Your Breath Hold For Surfing

5 Must Know Ways to Improve Your Breath Hold For Surfing

IMPROVE BREATH HOLD

 

5 Must Know Ways to Improve Your Breath Hold For Surfing

 

We all love surfing and pushing ourselves to get bigger, better & gnarly waves. Progressing and improving are all part of the game. So inevitably you’re going to want to feel comfortable in some of those bigger condition hold downs and knowing you can hold your breath for over a minute or 3 is a good way to start

(1) Do Exercises

While there is no way to increase your lung size, there are many ways to increase the amount of air your lungs take in, and the efficiency with which they capture oxygen. In particular, it helps to exhale fully before taking in the breath. Any cardiovascular training or interval sprint training to help get you out of breath will help

(2) Lose Weight.

Any excess body fat or unused muscle will reduce your body’s efficiency in using oxygen, so to help keep it efficient make sure you’re in great shape and lighten the load.

(3) Quit Smoking.

Quitting will considerably increase your lungs’ ability to release carbon dioxide and absorb oxygen.

(4) Eating Well

Eating well is critical to improving your breath hold making your body as efficient at transporting oxygen and conserving energy. Fruits vegetable proteins, vitamins and seeds can all help improve blood flow and the efficiency of oxygen transfer.

(5) Practice

Before practising your breath hold – Breath, inhale and exhale slowly from deep within your diaphragm. By doing this, you will start to slow down your heart rate and help your lungs get rid of low-quality air try to breathe for 5 seconds in 5 seconds out trying to push every last drop of air out doing this for 2 minutes will help maximize the efficiency of your lungs and increase your lung capacity do this for two minutes, and be sure that when you exhale, you push out every last “drop” of air.

Before you hold your breath push every last bit of air out then take 7 short breath until your lungs are filled 80-85% so that you still have room to relax. Always do this with a partner as it’s possible to lose consciousness without warning.6

Splash cold water on your face. It has been observed that putting a person’s face in contact with cold water triggers bradycardia, or the slowing of the heart rate, which is the first phase of the mammalian diving reflex.

Whilst holding your breath Relax every muscle in your body. Try to relaxed your body and think about something else other than holding your breath. Totally relaxed thoughts almost getting to a Meditative state. This intern will lower your heart rate helping your body consume less oxygen by mentally focusing on slowing your heart beat, it is possible to lower your heart rate significantly and increase the time you are able to hold your breath for. Concentrate this distraction technique will help when held underwater and teach you to relax whilst you’re being held down.8

Exhale slowly. When you can’t hold your breath anymore, try to avoid exhaling all the air in your lungs in a mad rush. First, exhale about 20% of your air, then inhale again so that oxygen gets to your most critical areas faster. Then you can exhale and inhale completely.

Repeat these steps 3-4 times per session. It is not recommended to do this anymore, as it could damage your lungs and body. Try one session in the morning and one session at night if you wish. Keep practising and before you know it, you will be able to hold your breath for several minutes.

Another great surf specific way to train your breathe hold is to hold your breathe for as long as you can then when you exhale breath out slowly talking another full breath in and repeating the breath hold minimizing the time you have to get extra breath just like being held down on a few waves in a row you might not be able to get a clean breath and have to survive on very little

Tips

  • The urge to breath is caused by a build-up of carbon dioxide in your body, not a lack of oxygen.
  • Try not to think about holding your breath. If you think about pleasant things, you’re less aware of the breathing reflex.
  • Relax your body waiting for the wave to let you up helping to conserve your energy
  • Restrain yourself from swallowing when you start feeling fatigued; this will slow the increasing desire to surface.

Warnings

  • Never try to hold your breath past your maximum capability, you might go unconscious.

When you’re practising holding your breath, please do it in a safe, controlled environment under professional supervision.

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How to Turn A Stand Up Paddleboard

How to Turn A Stand Up Paddleboard

How to Turn A Stand Up Paddleboard

Being able to turn a paddle board is an essential skill. The more  practice you get at turning and the wider variety of turns you can do will help in you ability to turn at speed and have a much finer control over the paddleboards. this is particular an importance skill to practice for supping in surf as efficient and quick turning  will hep in catching waves as well as avoid them. efficient turning will also help paddler competing in racing events. There are several easy ways to turn a paddleboard. Some of the basic strokes are

Side stroke:

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  • One way to is simply to paddle on one side until the nose turns in the direction you want to go. Want to turn right? Paddle on the left. Headed to the left? Paddle on the right.

Back paddle:

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  • A faster way to turn or reverse direction is to simply drag the paddle or paddle backwards on either side of the board. The backwards paddle is a quick way to turn your board around. Simply reverse the direction of your stroke while still facing forward. This will create a 180 degree turn almost completely in place.

Sweep Sea (“c”) stroke:

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  • Plant your paddle towards the front of the board and take a long sweeping stroke towards the tail. This is sometimes called a sweep stroke.

Other tips:

Pivot turns:

  • This turn is one of the fasted in terms of changing direction works well especially in surf. Begin by paddling on your dominant side (left foot forward, paddle on your right side). Really bend your knees and put more weight on your back foot. This elevates the nose and submerges the tail allowing the board to pivot and turn quickly.

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  • Stepping back on the board or looking over your shoulder to the direction of your turn also helps in making a turn.

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Top 5 Tips for Improving Your Cut back

Top 5 Tips for Improving Your Cut back

Top 5 Tips for Improving Your Cut back

The front side cutback is a move that is used by surfers of all skill levels. The cutback allows you to use the rail of your board and brings you back to the source of the wave where you can generate more speed for your next hit.

 

Start your bottom turn with lots of speed

Put your leading arm in the water, and use it as a pivot point.

Finish the turn with your back leg straight and your weight over a bent front leg.

#1

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Visual Cue: when dropping in start to look down the wave and chose a section that you want to perform the Cut back on, most suitable a nicely sloping shoulder of the wave to turn on.

Tips: when dropping in make sure your body and chest and arms are balanced and low to help maximize your speed. Speed is important in the bottom turn to get the right angle of trajectory whilst also carrying you through the cutback with enough momentum. Once you have chosen the spot you want to perform the cut back keep your eyes fixed on it.

#2

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Visual Cue: you will start to lose speed from your drop in as soon as your reach the flatter section, start to indicate the bottom turn whilst maintain your eyes on your desired cut back section.

Tips: Like every other move in surfing the cut back starts with speed. By entering the turn with speed you will be able to lean on your rail harder adding more spray, and style to the turn constantly looking at your desired section. Start your bottom turn as soon as you reach the flats, and drive up the wave face at a 40 to 60-degree angle.

#3

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Visual Cue: you will be approaching your desired section so you will need to start the process of turning before you reach the spot to give it the best chance of success.

Tips: When you reach the middle of the wave face bend your knees and shift your weight from your toeside rail to your heelside rail to initiate the cutback. You will need to turn and chose a new desired destination Twist your upper body in the direction you are turning, and extend your leading arm towards the water to keep a low centre of gravity. Most of your pressure should be applied to your back foot while your front foot guides your board through the turn.

#4

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Visual Cue: you will start to feel the momentum of the board transferred into the turn creating spray hold this turn until you feel the board facing back towards the white water

Tips: Halfway through the turn, your leading arm should almost be touching the wave face. This keeps you low to your board as well as providing a point for you to pivot around. Lean on your rail as hard as you can during this part of the turn to create a tight powerful arc and to help maximise the spray created by the tail.

#5

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Visual Cue: Finishing your turn you will lose a lot of speed you will need to stay low to maintain stability and then regain focus on your next turn

Tips: As your board turns back towards the whitewash you want to finish the turn. Do this by straightening out your back leg, and centring your weight over your fully bent front leg. This will add snap and style to the turn and also keep you low to your board. Your board will finish with the nose pointing straight back towards the white water. Now that the turn is finished turn your board back towards the open face of the wave by pressing on your back foot. Watch the transition of the wave as you pivot so you don’t nosedive, and go straight into your next bottom turn.

 

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How To Cut & Fix A SUP Paddle Together

How To Cut & Fix A SUP Paddle Together

HOT TO CUT & FIX A SUP PADDLE

How To Cut and Fix a SUP Paddle Together

This is a how to guide for how to cut an SBS fixed length paddle fallow the guide step by step or watch the video to create your perfect paddle.

Supplies Needed:

* Hacksaw         * Masking Tape        * Sanding Block         * Medium Grit Sandpaper         Tape Measure        

  * Fine Tip Permanent Marker      * Dust Mask (Optional)       * 5 Minute Epoxy        * Stir Stick     * Mixing Tray

 

1) To measure paddle length, stand the paddle Upright next to you with the tip of the blade touching the ground.

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2) Using a fine tip permanent marker, mark a line on the shaft where you will make the cut.

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WARNING: Make sure to compensate for the additional length with the handle installed.

3) Wrap a strip of masking tape around the shaft where you put your mark to prevent splintering while cutting.

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4) Using the hacksaw, cut the shaft. Note: Paddle length is a personal preference. We recommend the total paddle length to be approximately 8” to 12” above head level, including the additional length with the handle installed.

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* A longer length shaft is recommended for racing and flat water cruising.

* A shorter length shaft is recommended for wave riding.

 

5). Using the sanding block, sand the end of the shaft flat and smooth out the edge. Remove the masking tape

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Handle & Blade Installation

1) Using the mixing tray and stir stick, mix the epoxy thoroughly. And insert heat shrinking loop over paddle shaft

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2) Coat the inside of the handle with the epoxy. Repeat this stage with the blade

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3) Insert the handle onto the shaft. Line up the flat side of the handle with the outward facing blade while the epoxy is still wet.

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4). Line up the flat side of the handle with the outward facing blade while the epoxy is still wet.

 5) Once the handle has dried, drip a bead of epoxy around handle connection to prevent leakage. Wipe off any excess resin

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6) Slide heat shrinking loop over blade and shaft connection and apply heat until tight

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After this, your paddle should be complete and ready to youse, have fun and see you in the water.

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How To Paddle a Stand Up Paddleboard “SUP”

How To Paddle a Stand Up Paddleboard “SUP”

How to Paddle a Stand Up Paddleboard

 

Basic Paddleboarding strokes

 One of the most basic parts of stand up paddle boarding is the paddling it allows you to move around in the water at speed and control. Making sure that you get the most form every stroke will be an important part of your progression. the fowling tips will aim to give advice on the best way to maximise stroke power and glide whilst minimise your effort and strain on your body.

Key point to keep in mind

  • Keep your arms straight with just a slight bend in the elbow.

  • Maintain a straight back and bend at the knees to avoid injury. Do not hunch over.

  • Think of the power come from your core rather than upper body.

  • Extend the blade forward as far as comfortable and fully submerge the blade.

  • Only after it is full submerged pull the paddle back towards your feet.

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  • The more straight up and the paddle is the more straight it will propel you.

  • Shorter strokes are best to start with when you are a beginner.

  • Do 4-6 strokes and then switch sides with your paddle. Reverse hand positions when doing this.

 

Catch Phase of the SUP Forward Stroke

  • Place the paddle in the water toward the tip of the SUP. The face of the blade should be facing toward the rear of the board at the catch phase of the SUP forward stroke. Place the blade all the way in the water up to the throat before transitioning to the power phase of the SUP forward stroke.

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Power Phase of the SUP Forward Stroke

  • Once the blade is in the water the power phase begins. This is the part that people usually do wrong. They pull the paddle blade through the water with their arms which is a great way to get worn out. The proper way to bring the paddle through the water is by rotating the torso. Try keeping the top hand level and moving across the horizon throughout the power phase. This will force you to rotate to bring the paddle along the board rather than pulling your arms. Keep the paddle as close to the board as you can. This will minimize the rotation of the board throughout the stroke.

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Recovery Phase of the SUP Forward Stroke

  • The overall length of the stroke will depend on the length of the board. On shorter boards the stroke should go from tip to hip. On longer boards the stroke can be extended back further. Begin the recovery phase before the board starts turning. Begin to remove the paddle at the end of the power phase. Then rotate the torso back to the front thereby setting the paddle up for the next stroke on the same side.

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Common Beginner’s Mistakes in Paddleboarding

  • A hunched posture. Keep your back straight, shoulders level.

  • Staring at your feet instead of the horizon.

  • The elbow (bent angle) of the paddle facing in the wrong direction. It should point away from you.

  • Having both hands on the paddle shaft. Your top hand belongs at the top of the paddle, on the grip.

  • Standing straight-kneed. It’s much easier to balance with bent knees.

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