Are you starting to think about preparing for a surf retreat or surf trip?
Picture yourself riding the waves, soaking up the sun, and having a blast with your mates. But before diving into this adventure, preparing your body and mind is essential. A few guests often express a desire to improve their physical shape before going on a surf trip.
If you want to catch more waves and have more fun on your surf trip, then think about doing some training before you head off.
Surfing is a physically demanding sport that requires you to be in top shape. So, let’s get you ready to make the most of your surf retreat!
First things First
Assess Your Current Fitness Level – Are you ready for your surf trip ?
Take a look at your current fitness level. Be honest with yourself: Are you at the level of fitness for the waves you’re expecting to get? Surf trips usually get bigger waves than your local break, so it’s best to get fit enough for the expected size.
Think about your fitness goals and where you are right now.
Do you want to improve your endurance, build strength, or maybe work on your flexibility? Setting clear fitness objectives will help you tailor your preparation and ensure you’re ready to hit the waves.
Preparing for Surf retreat or Surf Camp
Top Tip – Do What You Love: Surf as Much as Possible
The best way to prepare for a surf retreat is to do what you love most—surf! Surfing as often as possible is the most enjoyable and effective way to get fit for surfing. The more you surf, the better your endurance will be.
Plus, spending time in the water helps you fine-tune your technique and get a better feel for reading waves, essential for improving your surfing skills. Every session on the board is a step towards becoming a more confident and capable surfer, ready to tackle the waves on your retreat.
If you like the look of this wave taken in lombok check out my guide to lombok. I have scored so many epic rides on this island I simply love it! It’s the perfect location for beginners and intermediates which is why i host my surf coaching retreats here – just for women!
Best Advice for Bigger Waves – Surf Apnea Training on Land or in the Pool
As a surf apnea coach – of course, I’m sticking this one at the top!
But seriously, if you can’t breathe efficiently when paddling out – of course, you’re going to feel gassed.
Surf apnea isn’t just about holding your breath but also about learning to breathe for performance and faster recovery. This allows you to surf stronger and for longer, catch more waves, and feel more comfortable when you’re out there.
There is nothing worse than getting back out the back after catching a wave and not being able to get another incredible wave coming straight at you because you’re too stuffed to catch it!
Preparing for those hold-downs and improving your breath-holding capacity is crucial for any surf trip.
Surf apnea training on land can significantly boost your confidence and safety in the water. Start by practising breath-holding exercises and controlled breathing techniques.
Yoga and meditation can also help you learn to stay calm and manage your breath efficiently. Incorporate dry land exercises like apnea walks, where you hold your breath while walking, to simulate underwater conditions. This training will enhance your lung capacity and help you stay relaxed during those challenging moments under the waves.
If you are not confident in this area, check out my online coaching program.
I also have an article on CO2 tables for getting the body used to the stress felt during hold downs here.
Physical Fitness Pillars for Surfing
Pillar 1: Cardiovascular Endurance
Cardiovascular endurance is crucial for surfing, especially when you’re out in the water for hours. Intense cardio helps you paddle longer and catch more waves without getting exhausted. Consider incorporating cardio sit ups as a basic exercise to build core, shoulder, arm, and leg strength and endurance.
If you already work out, add more cardio exercises to your routine. Running, cycling, or swimming are great ways to boost your endurance.
Sign up for a surfer’s fitness class to make it even more fun and effective if you can. If you want a free SURF TRIP PROGRAM, sign up, and I’ll send you one to get you started.
Remember, the goal is to build your overall respiratory endurance to ride those waves without gasping for air.
If your wondering what type of yoga and stretching is best for surfers – I have a guide for you here.
Pillar 2: Paddling Endurance
Shoulder and arm strength
Paddling is a big part of surfing, and good paddling endurance means you can catch the waves faster and more. The best way to build paddling endurance is to surf as much as possible.
But if you can’t hit the waves daily, don’t worry. Swimming at your local pool is a fantastic alternative. Aim to swim laps a few times a week, focusing on finding a steady rhythm rather than swimming fast.
Strengthening your upper arms with weights can also help prepare your muscles for the paddling ahead.
Pillar 3: Core Strength
Your core is your body’s powerhouse, and it plays a crucial role in maintaining balance and stability on your surfboard. A strong core helps you stay upright on the board, make quick turns, and avoid injuries.
To build core strength, incorporate exercises like planks, Russian twists, and leg raises into your routine. Core strength is especially important for intermediate surfers to enhance their performance and endurance.
If you enjoy yoga, it’s a great way to strengthen your core while improving flexibility and mental focus. The stronger your core, the more control you’ll have on your board, making your surf sessions even more enjoyable.
Pillar 4: Flexibility and Mobility
Mobility exercises and flexibility are key to executing those smooth, fluid movements on the waves. When you’re flexible, you can move more freely, which is essential for everything from paddling to popping up on your board.
Stretching poses focusing on your back, shoulders, arms, hamstrings, and hips will help you stay limber. Consider adding yoga or dynamic stretching to your routine. Foam rolling can also be beneficial in reducing muscle stiffness.
The more flexible you are, the easier it will be to maneuver on your surfboard and avoid injuries.
Pillar 5: Upper and Lower Body Strength
Surfing requires both upper and lower body strength. Your upper body helps with paddling and popping up, while your lower body keeps you stable and powerful on the waves. To build upper body strength, include push-ups, pull-ups, and resistance band exercises in your workouts. For your lower body, focus on squats, lunges, and plyometrics.
Running on a treadmill or taking morning jogs can also help build leg strength. For individuals who do not have access to quality waves back home, maintaining physical fitness is crucial to ensure they are prepared for surf trips. If you want to challenge yourself, try running on the beach; the sand provides extra resistance that will make your legs even stronger.
Pillar 6: Balance and Coordination
Balance and coordination are essential for staying upright on your surfboard and making smooth transitions.
Training on a balance board or BOSU ball can significantly improve your balance and coordination. These exercises simulate the instability of surfing and help you build the necessary skills to stay balanced on the waves.
Proprioceptive exercises, which involve balancing on one leg or using unstable surfaces, can also be beneficial. The better your balance, the more confident you’ll feel when tackling those waves.
Nutrition and Eating Healthy
Nutrition eating healthy is just as important as working out when preparing for a surf retreat. Proper nutrition fuels your body, helps with recovery, and keeps your energy levels high.
Incorporate a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. Consider taking probiotics to prepare your digestive system for the different cuisines you might encounter during your trip.
Staying hydrated is also crucial, so drink plenty of water before and during your retreat. Think coconut water, or add lemon and salt.
Eating healthy will ensure you feel energised and ready to take on the daily waves.
How to Progress Further
Now that you have a solid fitness foundation, it’s time to think about progressing further. Consistent practice is vital, so make sure you’re hitting the waves regularly and sticking to your fitness routine.
Could you consider creating a personalised training plan if you have specific goals or areas to improve?
You can also seek guidance from professional surf coaches or fitness trainers to get a structured approach tailored to your needs. This is precisely what I do in my holistic surf coaching program.
As a surfing mindset coach I love to introduce the idea of the ego to those wanting to progress their surfing.
The ego in surfing often appears as seeking validation, comparing oneself to others, and craving recognition. It can cause frustration, jealousy, and performance anxiety, detracting from the joy and connection with the ocean. By letting go of the ego, surfers can fully embrace the experience, leading to greater fulfillment and better performance. For some deeper isight read this article on letting go of the surfing ego.
Remember, the more you practice and train, your surfing skills will improve.
If you follow this advice – You will soon be fit, strong and ready to shred on your next Surf Trip
Preparing for a surf retreat involves more than just packing your bags; it’s about getting your body and mind ready to make the most of your time on the waves.
By focusing on cardiovascular endurance, paddling strength, core strength, flexibility, balance, and proper nutrition, you’ll be in great shape to enjoy every moment of your surf adventure.
So, integrate these pillars into your routine, stay consistent, and get excited for an unforgettable surf retreat. The waves are waiting, and you’ll be ready to ride them confidently and joyfully.
Keep salty, find your flow, and surf with soul!