805surf.com | Interview With Ralph Ellis

Nine Surf Questions With Fitness Expert Ralph Ellis
Provided by 805surf.com

Ralph Ellis has been studying health and fitness for over 30 years. He's highly regarded as one of the premiere sources of information in the areas of performance training and personal fitness. Growing up in southern California, Ralph is no stranger to wave riding and spent much of his time at the local beaches, while pursuing his degree in physical education. Needless to say, I'm very grateful to have this opportunity and thankful that Ralph was willing to dedicate some of his time to hook us up with some knowledge.

A short while ago, I selected a handful of questions from you guys (our valued subscribers and friends). These surf related questions cover a broad spectrum and are definitely going to shed some light on a topic that I know is important to you... the topic of surf fitness and performance.

1) Eventually anywhere in the world has its bad day. The swell is minimal, the winds are howling onshore, or the water is murky and polluted. It can happen anywhere. What can wave riders do to train in the mean time? What are some good exercises that emulate surfing movements and can prepare wave riders for their up and coming session?

Great question. It's true, the conditions are not always favorable to wave riding. Both surfers and bodyboarders have sport specific exercises that can be done to improve or maintain their fitness levels when they can't make it into the water. Board surfers have three primary muscle groups specific to their style of wave riding. They are the latisimus dorsi (upper back), triceps (back of the arm), and quadriceps (upper leg extensors). The latisimus dorsi are used when paddling to pull the arms back, while the triceps keep the arms extended during paddling, and strong quadriceps are needed for standing on your board and maintaining balance once your drop in. For those surfers that don't have access to a gym, there are three basic exercises that you can do almost anywhere. First you've got pull-ups (overhand grip on bar). This is one of the best exercises for developing power and endurance on your pulling muscles, the latismus dorsi. This is a sure way to accelerate and strengthen your paddling abilities. Meanwhile, push-ups are excellent for developing strong triceps. They target that muscle group extremely well. Lastly, squats are one of the best lower body power movements. When your squatting, your body should be lowered until your upper legs are parallel to the ground, no farther, or you're risking knee and back injuries. Also keep your back straight and your head up. Start with little or no weight and work your way up.

Great stuff. Now what about the spongers?

Bodyboarders can also benefit by doing push-ups for upper body strength. Many maneuvers such as spins and cutbacks require sliding forwards and backwards on your board to preserve style and control. For kicking power and endurance, the hip flexors and abdominals can be trained. To target these muscle groups, a movement called “scissor crunches” can be done. These are accomplished by sitting on a bench. With your knees flexed and your upper body leaning backwards, raise your knees toward your chest at the same time your chest is curled toward your knees, producing a scissor like movement. Hold the sides of the bench with your hands to stabilize the movement. A few sets of these, and you're sure to feel the burn.

Training these surfing specific muscles will definitely increase your fitness levels and prepare you to give your best efforts in the water.

2) Flexibility is a key component to optimal performance in the water. What are some recommended pre-session stretches? How long should the positions be held and how often should they be done?

Stretching done before surfing sessions or any sports activity is done primarily to reduce the risk of injury during activity. Stretching on your down days must be done to improve flexibility for enhanced performance when you're actually in the water. Focus on your shoulders, legs and lower back. These areas often receive the bulk of your wave riding workout and are rather prone to injury. Shoulder stretches can be done in a standing position by reaching overhead as far as possible with one arm and pulling it behind your head using the other hand, then reversing the process. Hamstring (back of upper leg) and lower back stretches can be done simultaneously by standing with your feet shoulder width apart, keeping your knees straight, and slowly reaching as far as possible. This stretch feels pretty good. Quadricep (front of upper leg) stretches can be done in a standing position by raising the heel of one foot toward the back of the same leg by pulling your foot with the hand on that side, then reversing the process for the other leg. And a quick tip to improve your balance: this stretch should be done without holding on to anything with your free hand. All of the stretches need to be held for a count of six seconds for the best results. Remember to be cautious when you're first starting to stretch. Overstretching in the beginning can lead to pulled muscles, something you're trying to prevent by stretching.

3) Cramps are a major issue for any committed wave rider. What are some preventative steps that can be taken to avoid them, and when a painful cramp hits what can be done to treat it? How important is staying hydrated in preventing cramps?

Staying hydrated is a major factor in preventing painful and debilitating muscle cramping during sports performance. Especially when it comes to surfing. Wave riders need to drink plenty of water prior to a session. Make it a habit. In hot, humid conditions a short break or two should be taken for water intake. Electrolyte solutions (Gatorade, Powerade, etc.) are also very useful as a substitute for water. Furthermore, a daily multiple vitamin and mineral supplement will help maintain proper levels to also prevent cramping. When a muscle cramp does occur during surfing, get out of the water as soon as possible. Trying to duckdive a set with a spasming leg muscle is a sure way to get yourself into a world of trouble. Using your hands, press down firmly on the cramping muscle while moving your hands from the origin (top) of the muscle toward the insertion (bottom) in a massaging manner. Repeat this process as long as necessary. And be sure to stretch the affected area as soon as possible.

4) As far as dieting and food intake goes… what should wave riders be consuming prior to a session? After a session?

In general, a well rounded diet in combination with a vitamin and mineral supplement is best. Before a strenuous activity such as surfing, carbohydrate loading is ideal for the meal prior to your session. For example, if you're planning on going surfing early in the morning ( as many surfers do ), a dinner with a large helping of pasta would be appropriate. After your session, a meal with high protein content is necessary to restore and build the fatigued muscle. A tuna sandwich or chicken salad would be more than suitable for this purpose.

5) We wave riders are known for our bronzed skin, but with the recent proliferation of skin cancer and related epidemics, how critical is it to use sun screen while surfing?

Sunscreens and sunblocks are absolutely necessary and should be considered a regular part of any surfer’s toolbox. Liberal amounts of lotion should be applied before surfing, and another covering when exiting the water if time is to be spent on the beach or in the sun. A total block such as zinc oxide is recommended for fair skinned wave riders (friggin' haoles) on prominent areas such as the nose, cheekbones, or tops of the ears.

6) Wave riders have a reputation for being partiers. It seems to go hand and hand with the surf industry. What are some of the effects of drugs or alcohol use on performance in the water? Should they be avoided at all costs?

Well, there is an old saying that says nothing in moderation is harmful, but anything in excess is. This is a good basic rule to follow in everything. Long term effects of drug and alcohol abuse can include loss of endurance, coordination, and mental alertness. All of these are important to wave riders as we call upon them to make split second decisions with superb skills and exquisite timing. Honestly, surfers would be best suited to use surfing for their highs, not drugs or alcohol.

Amen to that. Next question...

7) Strenuous exercises and activities such as surfing can rapidly deplete the body of critical nutrients, vitamins, and minerals… what is your stance on nutritional supplementation?

A daily multiple vitamin and mineral supplement along with a well balanced diet with plenty of fruits and vegetables should maintain proper mineral levels ( especially potassium and calcium to prevent cramps ) to ensure your optimal performance. A high quality multivitamin should always be taken with a meal. Eating releases enzymes that allow your body to more rapidly assimilate (absorb) the contents of the supplement. There's really no point of you taking a vitamin if you're just going to poop it out. So always take 'em with a meal.

8) Energy drinks have taken the market by storm. Are they all that they’re cracked up to be? Can they actually enhance a wave rider’s performance for short spans of time? Many competitive surfers are considering using them prior to their contest heats, is this a good move?

High carbohydrate liquid supplements taken one to two hours before a session are able to provide a surfer with some of the fuel necessary to temporarily increase endurance. The keyword here is temporarily. An energy drink in a 8.4 oz. can won't do much for you as your session approaches the three hour mark. But it can assist in a 20 minute contest heat. At the same time, wave riders need to remember that these drinks are unable to improve your fitness, enhance your skills, or help your judgement in the water. They're good for a quick boost in energy and mental alertness... and that's about it.

Many of these energy drinks are packed full of sugar. And while this can lead to an immediate spike in your energy level, it's often quickly followed by a rapid decline all within a short time frame. Obviously, this isn't good for you. So if you insist on consuming energy drinks, hunt out the ones with little to no sugar and B-vitamins. The B-complex vitamins will give you the necessary energy boost, while the lack of sugar won't overexert you adrenal glands and cause you to crash. As with anything though, moderation is key.

9) On a final note, any fitness related “take it to the next level” tips for the hardcore wave riders out there?

Look at any sport or athlete you want, the players or participants do not just go out and play their game. Hours of fitness training and skill development are done in preparation for their performances. Football players, baseball players, track and field athletes, etc., all put in long hours of practice before they perform. Likewise, wave riders that desire to be the best, need to emulate athletes in other arenas and train for physical fitness and skill development on an ongoing basis. On that note, the article you published on congruence a couple months back was right on point. Your commitment and devotion will ultimately play the biggest role. Train hard and train to win. Equip yourself with the right tools. Devour resources like
Surf Secrets and study how the best in the world have achieved their ranks. Success leaves clues. If you want to take your game to the next step... learn from the best, and then apply yourself.

Until next time, I'll see you in the water.