jwc blog & videos

Physical training to surf

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~ The Waves ~ #MadagascarSurfResort

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Southern Maldives #surfboattrips

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Valeria Peconi wins #HURLEYSURFOPENACAPULCO

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Madagascar Local Surf Crew

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Equality through opportunity

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Lonely Surfing...

Madagascar Surf
Madagascar Surf Lodge right
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Cooking surf, fishing & goodbyes.

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Madagascar Surf Lodge Community School Project

Madagascar Surf Lodge Community Projects
Happy smiles!
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Madagascar Training Camp News

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Todays Surf Report

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Todays Surf Report

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News from Madagascar Training Camp

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Finals Day Las Americas Pro Tenerife

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Lay Day Today Las Americas Pro, Tenerife

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Leonor Fragoso WQS Las Americas Pro

WQS Las Americas Pro, Tenerife surfing pro surfer surf contest
WQS Las Americas Pro, Tenerife
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Surf HiiT training for results.

What is high intensity interval training?

 

High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.

 

Why is high intensity interval training so important?

 

It’s physiologically impossible to sustain maximal intensities during exercise for an extended amount of time. This is because of how our bodies use fuel.  Let’s say I tell you to go outside and run as fast as you can for 20 minutes.

 

Stage 1 – Phosphocreatine

The first 10 to 20 seconds are going great! You’re sprinting like the wind! That’s because you’re using a high-intensity energy source known as phosphocreatine.

 

Stage 2 – Lactic acid and anaerobic glycolysis

After about 20 seconds, your phosphocreatine start to run low, and anaerobic glycolysis would predominate. At this point, more lactic acid would be produced and used as a fuel source.  You’re still be running as hard as you can, but you’d be slowing down, and your lungs are working overtime.

 

So why can’t you work at maximal intensity for an extended amount of time?

 

Oxygen: The molecule that makes the magic. One reason is the supply and demand of oxygen when working so hard.  Nature is full of trade-offs. In this case, we trade efficiency for intensity.  When you work at a lower intensity (such as during a brisk walk), aerobic metabolism predominates.  Your body uses oxygen to break down carbohydrate and fat for energy.  This is very efficient, but you can’t work at top speed. With aerobic metabolism, you gain efficiency but lose intensity. Evolutionarily, this would be useful for traveling long distances while foraging for food or water.  When you work at a higher intensity (such as sprinting), anaerobic metabolism predominates.  Your body can’t get oxygen to where it needs to go fast enough. This is very inefficient, but it lets you produce short bursts of speed or high energy — very handy when you’re running away from a sabre-toothed tiger.

 

So, we have these two systems, both of which have their own advantages and disadvantages.

 

With HIIT, you alternate short bursts of very intense exercise (such as 10-20 sec of sprinting) with periods of lower intensity (such as 1 min of walking).

 

The higher intensity periods create a metabolic demand that is very effective for long-term fat loss and overall conditioning.  The lower intensity periods let you recover and use the aerobic energy system.

 

 

Hormones

 

Hormone release during exercise depends on exercise intensity.  Gentle movements such as yoga, tai-chi, or a pleasant stroll outside can lower stress hormones.  But when you approach 85 to 95% of VO2max, growth hormone, testosterone, endorphins, epinephrine (adrenaline), norepinephrine (noradrenaline), cortisol, and aldosterone all increase. These hormones all have effects on body composition and anabolism.

 

What you should know about HIIT

 

Exercise can range from gentle movements to maximal efforts.  HIIT and heavy weights can elevate stress hormones.  Most high intensity physical activity is a state of “crisis” in the body.  It endangers oxygen supply to tissues, increases body temperature, reduces body fluids and fuel stores, and causes tissue damage.  Intense exercise creates endocrine and defense reactions that are similar to those elicited by low blood oxygen, high blood carbon dioxide, acidosis, high body temperature, dehydration, low blood sugar, physical injury and psychological stresses.  Hormonally, your body basically freaks out. Then it brings out the big guns to deal with the problem. High intensity exercise stresses the body so much that it’s forced to adapt.

 

Why HIIT?  HIIT is excellent for:

  1. losing body fat (while retaining lean body mass)
  2. strengthening the cardiovascular system
  3. developing sport-specific energy systems
  4. developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
  5. improving fat and carbohydrate oxidation in skeletal muscle
  6. developing “mental toughness”
  7. challenging the fast twitch muscle fibres — the fibres that are great for strength, power and looking buff
  8. HIIT is extremely efficient. It lets you get a bigger training effect with less time spent. And compared to a 45-minute jog, 5 min of HIIT is a lot easier on the joints.

Below is a little sample video of your coach JW putting himself through a HIIT session.

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Is cold water surfing good for your health?

Wim Iceman Hof
Wim "Iceman" Hof
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Is it OK to destroy our oceans?

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Bucket list wave?  Fiji maxing on mad Monday

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POSITIONING IN THE SURF

Justin west coaching notes.....

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~ The Waves ~ #MadagascarSurfResort

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Madagascar Local Surf Crew

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Equality through opportunity

I was reading through some articles on Apple Education with the view to help my daughter have access to extra curricular learning resources through her Ipad.  At only 9 years old she tells me she wants to study medicine.  The material really impressed me.  

 

I am currently involved with building a village school in rural south west Madagascar, part of the Madagascar Surf Lodge Community School Project and wondering what resources would be useful for the Malagasy kids.

 

My political view often swings between capitalist and socialist.  I am probably not alone in this view.  I feel every human has the right to create wealth and security for themselves and the future generations of their family but I also believe in equal opportunity for all.  So how do we create a world where individuals can advance personal wealth but also share it amongst the world community?

 

The “rich” could share their wealth to the wider community in need or the “poor”.  But equally "the poor" could benefit more by helping themselves.  The usual method is through government taxation and a heavier presence of “state” in the equalisation of wealth and of course international aid.  The argument of the capitalist is that the interference of “state” slows the potential for growth.  The argument of “state” is they require funds to run programs, health service, education etc….and so the political balancing & politicians chasing their tails on our tax $ continues.

We are entering the dawn of a new age both exciting and full of hope.  Words such as “citizenship”, “globilisation” and "ethical programs" are positive signs we are moving beyond relying on antiquated systems of “national government”.  There are still decades to go but we have started…do we need the “middlemen” to rule our resources, allocate opportunities?

 

The grass roots of potential is in the business of technology as in all great periods of human advancements, technology holds the greatest possibilities of our universal evolution.

 

We see crypto currencies avoiding the centralisation control of banking & governement regulation putting peer to peer value exchange back in the hands of the people.  Crypto currencies flow beyond borders and national lines drawn on maps and have the potential for more efficient global transactions.

My time in Africa I have seen technology advancing this idea.  We’re not used to Africa taking lead in new technology. Necessity, they say, is the mother of invention and it couldn’t be more true in case of Africa, where pre-paid airtime is the fastest growing ‘virtual’ currency, overcoming conventional currency exchange, government corruption, huge fluctuations in currency value and lack of banking infrastructure.

 

There are over 100 million mobile phones in Africa, and it is one of the fastest growing mobile regions.  Smartphones are already used for music & movie downloads, messaging, social media debate and personal piggy banking.

 

Kenya is home to an impressive cutting-edge Vodafone mobile tool: M-PESA, a system for sending both minutes and money via SMS. (The “m” stands for mobile. Pesa is Swahili for money.) Airtime minutes automatically load onto the phone of their recipient. 

Seeing the development of phone credit currency in Africa got me thinking of the idea that with a simple smartphone any child in the world suddenly has access to first world education opportunities.  Its a real game changer. 

 

In the words of educationalist Dr. Sheila Edwards Lange when talking about equality of educational opportunity for black African Americans, “Education is a civil right. Access to education is access to opportunity. It is the path to career advancement. The key to closing the income gap. It can drive equity in housing. It is a proven determinant of overall health and wellbeing. It will mold the future African American leaders of industry, politics and social justice.”

 

These words, these ideas are true not just for young black Americans but for our world children.  I am so positive of technology being the conduit of change and oportunity for all.  Perhaps building a school in the traditional sense from bricks and mortar is old fashioned like building a bank with a vault for storing cash.  Maybe the answer is to raise money to provide Ipads & mobile technology and acces to online education resources in multiple languages.

 

To help with the the Madagascar Surf Lodge School Community Project you can simply share this article and the Fundraiser on Facebook where, if you can spare it, donate.  Even a small amount, goes along way in Madagascar.


Leonor Fragoso WQS Las Americas Pro

WQS Las Americas Pro, Tenerife surfing pro surfer surf contest
WQS Las Americas Pro, Tenerife

First couple of days in Tenerife @lasamericaspro waxing up, surf today looking great.  The set up left is solid with good shape.  Seems to work on various tides and swells.  Couple of bigger but slower sets swing wide but all open with various opportunites to hit the lip.  There is a similar warm up wave next to the contest area.  We arrived a few days early to get used to the surf environment, analyse the set up, tides and see how some of the local rippers approach the set up.

 

Our focus is Leonor's back hand attack, more vertical lip approach.  Contest strategy have fun, focus on achieving two scoring waves in the first ten minutes of the heat, gradually up the risk to better the first two scores.

 

Nutrition has been spot on and trying out some new boards.  The forecast looks like the swell is dropping so we have found a smaller peak to warm up on and breaking out the Lacrau Surfboards small wave epoxy.

 

Let's go.

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Is cold water surfing good for your health?

Wim Iceman Hof
Wim "Iceman" Hof

iceman method BOOSTS YOUR IMMUNE SYSTEMS

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Is it OK to destroy our oceans?

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Wave Gardens; the future or a quick surf fix?

Wave Gardens Kelly Slaters Artificial Wave Surf Surfing
Wave Gardens....the future of surfing or just another branch of the tree of surf?
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Catching a wave - "the take off"

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Kelly Slater; making the impossible look possible
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NEW YEARS RESOLUTIONS; make that list...

we make that list but how often do we stick to it?

surfing surf surfers life coach surf coach coaching
Leading light in the darkness hahahahah

I am a happy, positive person although I have not always been this way, through trial and error, through pain and a bit of suffering I have found what works for me;

  • Self discipline for me is key to everything else
  • Be dedicated & motivated & prepared for change
  • Do the things that others don't want to do
  • Reduce material possession - I am always much freer and less stressed without clutter, grasping, fixing or holding. 
  • Be original don't be afraid to follow your own path as long as your heart is full of good intention
  • Surround yourself with positive, interesting & motivated people
  • Refrain from ALL intoxicants; you don't need them if you live a satisfied whole existence.  You will always lose they will always win.
  • Stop watching TV; this device corrupted, manipulated and infested my free thought for years.
  • Walk more often and leave the car at home - whilst walking my mind is super active and alert.
  • Immerse yourself in nature as often as you can.
  • Consume organic, locally produced, non packaged, no GMO food - one of the many reasons I now live in Portugal.
  • Take a back seat - sometimes its good to sit back and listen to friends or watch the world go on around you.
  • Think more local, act more local - supporting my fellows, a good word here, directing people there always works.  Banging your head against the walls around international politics is pointless; be the seeds of change.
  • Seek out visionaries of the future - change will come and those who adapt quickest will thrive and be able to help others.
  • Keep physical exercise & activity a priority in your life - you will never regret a healthier life.
  • Encourage, Support and be the facilitator of positivity in those around you
  • Be compassionate but distance yourself from those that act or talk about others in a negative way
  • Give people your views on how to make their lives happier, more content they will pretend not to listen but they actually will.
  • Seek knowledge & learn new things; with the internet it is possible to study subjects & interests without ever paying a University fee, after all who cares about a degree certificate, education is truly free.

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POSITIONING IN THE SURF

Justin west coaching notes.....

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Algarve U14 & U16 Champs Training Camp

justin west coaching notes.....

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Algarve Sub 14 & 16 Champ Training Camp 2

justin west coaching notes

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Great to see Marcus & Yvonne again.  Yvonne and I have had a few coaching sessions over the last few years, I think this for Marcus is a total of 8 days coaching with me so we can really see progression from absolute beginner to improver, taking off on some nice green waves, looking down the line of the wave, timing the position one or hands to the rail, improving paddling technique, stand up, foot positioning and general stance.

 

Key learning objectives:

 

Marcus:

  1. Paddling technique
  2. Positioning on board
  3. Nose tail control with head
  4. Position 1 hold, gain control & direction
  5. Front foot positioning less than 45 degrees
  6. Twist in position one
  7. Chin up in take off look down the line of wave not straight or down
  8. Stance...bring hips forward less leaning most of the weight on front foot
  9. Compress using legs not bending at the waist

*to work on:

  1. Stand up drills in front of the mirror 50 reps per week

 

 

Key learning Objectives:

 

Yvonne:

  1. Head & body positioning whilst paddling to gain better Nose to Tail trim control...using gravity to assist wave catching
  2. Engaging rail from take off, higher line
  3. Looking at the approaching wave
  4. adjusting direction
  5. Judging the degree of angle take off
  6. angle take offs 
  7. paddling entry angle
  8. leaning inside rail in position 1
  9. mid face turn
  10. back side surfing
  11. front side to back side turn

*to work on:

  1. Looking straight ahead & down
  2. Look down the line of the wave through the whole stand up routine
  3. Drills stand up drills 50 reps looking down an imaginary wave line