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K4 Fitness – Pro sailor training tips

Slide 1

K4 Fitness – Pro sailor training tips

I have to confess I’ve become a little obsessed with keeping fit off the water; a new baby, heavy work load and a broken metacarpal really cut down my water-time in 2017, so my outlets for excess energy have had to be squeezed in late at night. I’ve been running, doing body-pump (high rep weights to music) and yoga as training to keep me ‘match fit’. This has led me to wondering just how much pro sailors do off the water and how much it helps with their windsurfing -even for the guys and girls that get to sail everyday. So I thought I’d indulge myself and ask them the questions, I hope you find it interesting too!

We may follow this up with some blog posts on training and nutrition. If anyone feels they can contribute please feel free get in touch! Thanks to Trudie Thorp for the graphics on this post.

-The highlighted version is first if you want a quick read. Full answers for each rider follow at the end.

 

How often do you windsurf?

“Depends on the forecast, but normally around 15 times in a month (on a very good month) sometimes I am very unlucky and I cant windsurf in a full month.” Alex

“It depends where I am! If I’m in the UK 2-3 times a week if it’s windy but if I’m away somewhere like Cape Town then it can be everyday or at least 4-5 times a week.” Andy

“I windsurf if it is windy, and when I’m on Maui, that can be almost every day. But when I’m in Europe, which is actually almost 7 months of the year, I can go a month or more without going on the water. I’m definitely a nicer person when I windsurf more often.” Graham

SLide 2

What other sports do you do and how often?

“Surfing and Windsurfing are my main two sports. I think this combo pretty much allows me to go on the water almost everyday wherever I am. I also think surfing and windsurfing are a great combo, I always try putting my surfing style into my WaveSailing.” Finn

“I really love to go surfing every time there is no wind and there are good waves! Apart from that nearly 5 years ago I got introduced by my friend Dario Ojeda to his gym (tatami211) where I got completely addicted to Brazilian Jiu jitsu, since then I go training there 5 days a week especially on the no wind days… I practice some kick-boxing and boxing and cross training there as well!” Pablo

“Surf and SUP pretty much every day it´s not windy. I started with Foil-SUP as well so I should be able to get on the water pretty much everyday. I try to be in the water 5-6 days a week. 1-2 rest days are always good specially after some intense Windsurfing.” Moritz

Slide3

Have you always been sporty?

“I think I was always very active. Born in the south of Germany I spend a lot of time in the mountains skiing from September to April. Now living close to the sea I don´t go skiing any more… I think I have done it enough and I rather like to go windsurfing and surfing.” Steffi

“Yes I have always been sporty, I use to play soccer (Football for most people lol) at a county level aswell as compete nationally in Both long distance and short distance running” Finn

“Growing up, there was never a time when I wasn’t competing in some sport. I didn’t have a choice; my mom signed me up for everything. I hated baseball, I loved diving, and I am most grateful for swim team. And I wish I hadn’t quit gymnastics so young.” Graham

Slide 4

Do you do some specific training for windsurfing when not on the water?

“Yes, I do train for windsurfing, I do some workouts with rings. I think it’s perfect, I do the training in just 20 minutes and I’m already knackered, it keeps my hands and my grip in shape and I can travel with the rings everywhere the PWA tour goes, and train after work!” Emilio

“Yes, I have a fairly specific strength and conditioning program, I guess its pretty generic terms of movement patterns i.e. Trap Bar Deadlifts or Front Squats but its tailored towards windsurfing. I combine that with movement and yoga.” Adam

“I have been doing crossfit the last year and a half, lately I havent had so much time, but as soon as I have I get into the gym.” Alex

“Running to stay fit and for the realaxation and breathing” Thomas

Slide 5

Do you think being fitter helps your windsurfing? Why?

“I think it helps. You feel like its less likely to get injured so you can push a little bit harder. It also helps to eliminate weak spots and to strenghten reflexes.” Leon

“Yes, good technique makes the actual sailing part fairly effortless but good body strength and flexibility helps when doing manoeuvres and holding landings whilst it’s the crashes, swims and unforeseen dramas that good strength and fitness really helps with.” Andy King

“…Practicing windsurfing your body adapts to the conditioning you need for windsurfing, so there you are. That’s the thing I love from our sport, you don’t need a particular body type or super good genetics, imagine a sport where Thomas Traversa and Philip Köster can be World Champions. You just need to be more or less strong with your body type that you have. But, if you are not lucky enough to live in a windy-wavy consistent place, and you want to improve, YOU NEED that conditioning training out of the water. Then the windy day appears, and you can go to the water for 5h with no problem..” Emilio

Most of us have really busy lives and/or live in areas with inconsistent conditions so it’s a struggle to get on the water more than once or twice a week, sometimes maybe even droughts of a month or two without sailing. To keep fit and keep improving our windsurfing we need to find other options that we can fit around our lives.

Have you ever used a personal trainer or Nutritionist?

“yes, I use Sam Campbell who also trains a lot of the big waves guys and girls on island.” Amanda (Maui)

“Yes, we used to have a personal trainer of 1-2 years when we were sponsored by Animal, and after that I have had different trainers, and I have also used a nutritionist for 3-4 years now.” Pablo

“Yep, I train whenever travel and contests allow with some guys in Cornwall called Rob and Sam at Cornwall High Performance.. really feel the benefit! I also work on some movement and Physio with a guy called Paul from Move Physio in Truro, he’s a windsurfer himself and I can’t recommend him enough!” Adam

Slide 6

Do you have an activity tracking watch?

“Nah, but I want one!”

“No, but I would love to have watch that counts my swimming laps as I keep forgetting to count.”

“Nope”

“No”..

What’s you RHR? (resting heart rate)

“I’m still alive, I don’t know” Lampy

We thought our pros would be fastidiously monitoring every element of their fitness but not all our pros were interested in benchmarking the separate elements of their fitness performance through use of a tracker, fitness log or marking PBs for 5ks and rowing however they are mostly a healthy bunch with RHRs of 45 – 55BPM and a few naturally higher at 60. We think the wave count is a stronger performance indicator for them.

What’s your average sleep time per night?

“7.5hrs Actually I recently read a book by a guy called Nick Littlehayes he’s the sleep coach for Team Sky, Man Utd and England RFU when they won the World Cup. I’d really recommend it, he breaks down sleep into 90 minute cycles and looks at what you do before and after sleep… Really interesting…” Adam

“8-9 hours per night” Emilio

“When I am alone with no kids, 8-9 when I am with the kids around 8-9 with breaks so not straight sleeping, so maybe at the end it turns to be 7.” Alex

Slide 7

Do you do Yoga/stretching routines?

“Yes, I have the DownDog yoga app and try to do 20 minutes or more a few times a week.” Sarah

“Yep when I’m in full pre season and during season, I have a movement/yoga sequence about 20 mins or so I do every morning, in the off season now I’ll do it maybe 2/3 times a week” Adam

“I try to do 20-30 minutes of yoga every day to stay flexible.” Steffi

Do you stretch/warm up before windsurfing?!

“Yes I always do a quick warm up before going sailing, especially when sailing in Colder conditions. If were not to stretch I would be scared of hurting my self as I tend to put myself into quite awkward stretches when sailing hah. I have had it so many times where I have had a crash and been thankful for my flexibility.” Finn

“Yes I warm up before the session, especially if it’s cold.” Alex Grand-guillot

“Yeah, there is alot of force going through the body during moves and jumps. If your body isn’t ready it is easy to get injured” Nic

Slide 8

How many press ups can you do in one hit?

“Depends on how much I’m training and how much I’m windsurfing. If I’m not windsurfing but going to the gym, 40 to 50 in a set. If I’m windsurfing every day, then less. My body adjusts rapidly to my activity schedule—which is good when I’m disciplined and bad when I’m lazy.” Graham

“60” Leon

“Will get back to you.. ”

How many pull ups can you do in one hit?

“I guess 30, slow and strict :)” Emilio

“I’m not really sure, training wise I normally do 8-10 with 15-20kgs extra weight. I think over 20” Adam

“Will get back to you.. ”

What’s your quickest running 5k?

“I didn’t time it yet.. ”

What’s your quickest rowing 2k?

“No idea.. ”

Slide9

 

 

Do you ‘fuel up’ before going windsurfing? What with?

“I try to drink some water and have some food in my stomach so I can stay on the water for a while. There is no point in going out hungry.” Leon

“For me, the most important thing is to be hydrated and not have too much food in my stomach. I don’t like to windsurf within an hour or two of eating.” Graham

“I think staying hydrated is really important you sweat a lot sailing… In terms of fueling up, If I was sailing loads I would maybe eat more carbs stuff but normally if I’m sailing I try to keep the food pretty simple so my body not working hard to break down the food. More fish and veg rather than meat and pasta. In the perfect word I’d allow 2 hours between food and sailing. You want all the blood to be available for your muscles not hanging around your stomach.” Adam

Windsurfing is thirsty work, our sailors prefer to make sure they are hydrated with water before sailing and eat light food to fuel their sessions.

Do you have rest days/active recovery?

“On active recovery days I usually go for a light recovery run – low pace, 2 mile more or less. I do take days off if I feel my body needs it.” Amanda

“Yes and no. Rest days are super important for the body. But sometimes the conditions are epic and I can’t mentally handle taking a day off.” Graham

“When a good forecast is on for the next day… I’m not training for sure! I don’t want to be sore when I hit the water. Those are my rest days.” Emilio

Slide 10

Are you careful about what you eat and drink?

“Yeah normally, my mum has always been a great cook and has a real interest in proper food. So growing up with that has helped it be normal to wonder what I’m really eating.” Nic

“Just eating as healthy as possible. No junk” Lampy

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

“Most of my food is organic, If I have the choice I make sure it’s organic.” Amanda

“I try to buy food that hasn´t travelled around the world which is often harder than one might think.” Leon

“Cooking is a small passion of mine, and I like good, fresh food—that tends to mean organic, but I’m not crazy about ‘only organic’. For performance, I find that my body prefers to have a high fat, high protein breakfast. I can go hard for hours on just 3 boiled eggs in the morning, but if I have muesli, I’m hungry again in an hour.” Graham

Slide 11

 

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

“I take Vitamin B and omega3 tablets. I take BCAA’s after hard workout or sometimes before a work out.” Amanda

“I take a supplement shake with 70% carbs, 20% protein and 10% creatine.” Pablo

“Yeah, I have some Omega 3 but make sure its from lower down the food chain, sustainably caught/farmed and decent water. Don’t want any mercury in there! Its worth having a lot at whats in supplements sometimes its literally nasty gone off fish juice! I take some Magnesium too because a lot of the soil is over farmed its hard to find it in things like spinach nowadays…” Adam

“Sometimes magnesium, and vitamin B12 for a few days when I feel weaker.” Thomas

Do you drink protein shakes/eat protein bars? Recovery drinks?

“An occasional protein shake, but actually milk provides good protein and rehydration.” Sarah

“I try to use natural food intake if I can but occasionally use after work out shakes if I don’t have time or opportunity.” Andy

“I have learnt how to make homemade protein bars and energy balls. I prefer to eat them rather than premade packaged stuff. But saying that cliff bars are delicious!” Nic

“I just have a recovery drink after workout to recover faster, and some bars energetic before and during a session but no particular products. I do not really like to take this kind of product or other weird chemical product, if I had to take something would be a 100% natural product.” Alex Grand-guillot

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

“On long travels on the highways in Europe, nothing beats a McDonalds… But other than that not really” Moritz

“Probably beer and sugar…” Bubble

“I’m partial to chocolate or puddings, but I tend to crave them more the more I eat them, so keeping chocolate out of reach and desserts only at weekends seems to work reasonably well!” Sarah

Slide 12

Do you get injured? Any injuries holding you back?

“Generally not often windsurfing… Snowboarding however led to my first broken bone and 7 months off the water” Andy

“From when I was 14 to about 20, I had a string of broken bones and torn tendons. I lost a specific air-taka technique when I broke my ankle doing one on my 16th birthday—no matter how hard I try, I can’t do them now like I did them then. But I’ve been lucky the last few years and have not had any problems. *knock on wood*” Graham

“Not too many whilst windsurfing so far. Lots of knee and ankle surgery which gives me less flexibility in those joints. Not sure if they hold me back or not! Actually… Yes they definitely hold be back! I would have been world champ by now if I didn’t have them! Haha!” Bubble

Anything else interesting to add about improving your windsurfing?

“I’d add that sailing with people that push you can work wonders. After the World Tour every year I am really motivated to do better, but maintaining that motivation when I don’t have other girls to sail against and its hailing, cold and dark after work can be tough! Luckily I sail with my husband who is equally as driven which makes sessions really fun! I’d recommend having a buddy or someone to push you.” Sarah

“I think the most important is to spend a lot of time in the water or in waves, no matter what kind of sport you do or board you have underneath you. On land training should be as versatile as possible and always challenge your motoric skills. Watching other people surf and approach waves helps too in my opinion. At least that my justification for watching surf videos all day long” Leon

“There is no substitute for time on the water. But, if you can’t get on the water, keep your forearms strong—that is the muscle that holds people back after not sailing for months. Forearm cramps suck.” Graham

“Videos and pictures are always helpful to put things into perspective. Feedback from what your friends see also helps. Sometimes it doesn’t look anyway near as good as it feels.. And back to the stretching/training, it really does help me feel more comfortable on board” Nic

As we suspected, there is no substitute for time on the water and then our sailors advise body conditioning, learning from videos of yourself or having a buddy but you could take Alex Mussolini’s philosphical approach ‘ I just try to be a better person and windsurfing comes after’.

Do you think pro sailors are getting more concerned with this stuff or less?

“I think we should all be more concerned regardless of which sport we do. Being fitter and stronger will never hinder you in life and it requires very little time especially if you do HIIT workouts or incorporate exercise into your every day routine like commuting to work on the bike or running with the dog or kids on their bikes. Exercise is addictive once you get started and get into a pattern. Unfortunately the wind is so random that it makes it difficult to plan and needs a lot of flexibility and understanding from the other people in your life / employers. So it is good to have ways of exercising that need little planning like a bike or SUP to fill in when the wind fails to deliver.” Andy

“More concerned for sure! Back in the day, half the fleet showed up to their heats with a hangover. Now, the level of the fleet is so high that everyone has to be focused 100%.” Graham

“Definitely more concerned!! It used to be much more relaxed and about the lifestyle and having a good time. Now I see guys training all the time and you can definitely see the difference it makes!” Bubble

Slide 13

 

 

QUESTIONS & ANSWERS IN FULL

LEON JAMAER:

How often do you windsurf? (on a weekly average)

As often as possible. At home I sometimes don’t sail for weeks and then for days in a row. On trips when it’s windy I sail pretty much every day.

What other sports do you do and how often?

Surfing as often as possible besides the usual fitness workouts.

Have you always been sporty?

When I was younger I tried pretty much all available sports until I gut stuck with windsurfing.

Do you do some specific training for windsurfing when not on the water?

My training is rather focused on cardio fitness, endurance and agility than anything else. I try to stay fit and not to loose my connection with the water.

Do you think being fitter helps your windsurfing? Why?

I think it helps. You feel like its less likely to get injured so you can push a little bit harder. It also helps to eliminate weak spots and to strengthen reflexes.

Have you ever used a personal trainer or Nutritionist?

I am lucky that I never needed the help of a professional for a longer duration. I like to cook my own food and do my own trainings.

Do you have an activity tracking watch?

No, but I would love to have watch that counts my swimming laps as I keep forgetting to count.

Do you use Strava or any other online fitness log?

No

What’s you RHR? (resting heart rate)

Approximately 40-45

What’s your average sleep time per night?

6-9 hours

What’s your quickest running 5k?

I didn’t time it yet.

What’s your quickest rowing 2k?

6m 40

How many press ups can you do in one hit?

60

How many pull ups can you do in one hit?

20

Do you do Yoga/stretching routines?

Hardly ever but I like to use my backroll.

Do you stretch/warm up before windsurfing?!

Sometimes I do depending on how I feel and how cold it is.

Do you ‘fuel up’ before going windsurfing? What with?

I try to drink some water and have some food in my stomach so I can stay on the water for a while. There is no point in going out hungry.

Do you have rest days/active recovery?

When its windy there is no rest!

Are you careful about what you eat and drink?

Yes, I wouldn’t touch a Becks but really like Jever… ok, German beer jokes probably don’t work in the UK. I mostly eat and drink healthy food because I simply feel better afterwards. When I know it is going to be a long day on the water I like to eat a big portion of Muesli in the morning.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

I try to buy food that hasn’t travelled around the world which is often harder than one might think.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, aminos)

No, keep it real.

Do you drink protein shakes/eat protein bars? recovery drinks?

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

No shakes, coffee for recovery. Some of the mentioned habits, chocolate probably the most severe.

Do you get injured? Any injuries holding you back?

I got injured two years ago but now feel better than ever thanks to a really slowed down healing process.

Anything else interesting to add about improving your windsurfing?

I think the most important is to spend a lot of time in the water or in waves, no matter what kind of sport you do or board you have underneath you. On land training should be as versatile as possible and always challenge your motorric skills. Watching other people surf and approach waves helps too in my opinion. At least that my justification for watching surf videos all day long.

 

ADAM LEWIS:

What other sports do you do and how often?

I surf quite a bit, normally if there is no wind I would try and get in the water surfing or Mountain biking. Otherwise gym.

Have you always been sporty?

I played a lot of sport when I was younger, mostly swimming, rugby and field hockey. Swimming took up a lot of time as I would probably do around 8-10hrs per week when I was swimming competitively. Although once Windsurfing came it sort of took over and everything else fell by the way side.

Do you do some specific training for windsurfing when not on the water?

Yes, I have a fairly specific strength and conditioning program, I guess its pretty generic terms of movement patterns i.e. Trap Bar Deadlifts or Front Squats but its tailored towards windsurfing. I combine that with movement and yoga

Do you think being fitter helps your windsurfing? Why?

Yes, Windsurfing is about power, movement and flow. Improving those areas is going to help massively, I also find that the confidence it adds to yourself translates drastically into how you sail too.

Have you ever used a personal trainer or Nutritionist?

Yep, I train whenever travel and contests allow with some guys in Cornwall called Rob and Sam at Cornwall High Performance.. really feel the benefit! I also work on some movement and Physio with a guy called Paul from Move Physio in Truro, he’s a windsurfer himself and I can’t recommend him enough!

Do you swat up on training/nutrition?

Yeah, I guess I find it fairly interesting so I like to find out more about it for sure

Do you have an activity tracking watch?

No

Do you use Strava or any other online fitness log?

I have one but I’m not that into it….

What’s you RHR? (resting heart rate)

around 54bpm

What’s your average sleep time per night?

7.5hrs Actually I recently read a book by a guy called Nick Littlehayes he’s the sleep coach for Team Sky, Man Utd and England RFU when they won the World Cup. Id really recommend it, he breaks down sleep into 90 minute cycles and looks at what you do before and after sleep… Really interesting…

What’s your quickest running 5k?

I have no idea, if I run its for about 20 mins. My knees get a bit sore if I run a lot..

What’s your quickest rowing 2k?

Not a clue again, I get a max test for BPM training stuff a while ago and it was around the same distance as a competitive rower.. I can’t remember it properly though

How many press ups can you do in one hit?

dunno, 50 +

How many pull ups can you do in one hit?

Im not really sure, training wise I normally do 8-10 with 15-20kgs extra weight. I think over 20

Do you do Yoga/stretching routines?

Yep when I’m in full pre season and during season, I have a movement/yoga sequence about 20 mins or so I do every morning, in the offseason now I’ll do it maybe 2/3times a week

Do you stretch/warm up before windsurfing?!

Yep Dynamic warm up… I really feel the benefit. It wakes my mind and body up to work together and the things you out your body though sailing its ridiculous in terms of injury prevention not to warm up…

Do you ‘fuel up’ before going windsurfing? What with?

I think staying hydrated is really important you sweat a lot sailing… In terms of fuelling up, If I was sailing loads I would maybe eat more carbs stuff but normally if Im sailing I try to keep the food pretty simple so my body not working hard to break down the food. More fish and veg rather than meat and pasta. In the perfect word I’d allow 2 hours between food and sailing. You want all the blood to be available for your muscles not hanging around your stomach.

Do you have rest days/active recovery?

Sure in a full week of sailing/gym and surfing I’d probably allow myself a day of rest. I normally feel a bit guilty about missing it so then I’m amped for the next day. Your rest day is physical rest you can always go through footage and find mistakes or work on some visualisation. I try to listen to my body a bit, if I’m really tried of it I’ll just do something totally different for a day. Otherwise you could bike or surf as active rest…

Are you careful about what you eat and drink?

A bit of general stuff, nothing processed, loads of veggies, no sugary drinks, a lot of water. I’ve been trying to make the sauces etc from scratch things like that just so you can have an idea of what your putting in. I’ve been trying recently to have a few veggie days in the week too, I actually feel more rested the next day too.. I started more for environmental reasons but I feel a lot of benefit. I’ve been loosely dairy free too for a bit, just tried it and felt better, less work for your body…

But its a balance too… I’m all for a binge now and again haha

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

Yeah, I have some Omega 3 but make sure its from lower down the food chain, sustainably caught/farmed and decent water. Don’t want any mercury in there! Its worth having a lot at whats in supplements sometimes its literally nasty gone off fish juice! I take some Magnesium too because a lot of the soil is over farmed its hard to find it in things like spinach nowadays…

Do you drink protein shakes/eat protein bars? recovery drinks?

I have some rice protein, but to be honest I only ever take it if I’m sailing 3 times + a day

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

Well this is where the loosely dairy free come in… I love ice cream and will happy smash a tub now and again or Popcorn and I enjoy a cold beer (who doesn’t!)

Do you get injured? Any injuries holding you back?

Yeah sure, I think thats part of the game… you just have to do your time and get stronger and move on..

Anything else interesting to add about improving your windsurfing?

Umm I think just general strength and conditioning will go a long way!

Do you think pro sailors are getting more concerned with this stuff or less?

I would guess more, the more competitive it gets the more your looking for an edge

Any New year resolutions or goals!?

Nahhh just keep on going like I am, try and keep an open mind to change!

 

ALEX MUSSOLINI:

How often do you windsurf? (on a weekly average)
Depends on the forecast, but normally around 15 times in a month (on a very good month) sometimes i am very unlucky and i cant windsurf in a full month.

What other sports do you do and how often?

I like to practise as many sports as possible, but they are normally related with board sports. At least 1 a week

Have you always been sporty?
Yes, from school and also because my father is very sporty, so I had always someone to take me, for example my dad has been windsurfing since late 70´s

Do you do some specific training for windsurfing when not on the water?

I have been doing Crossfit the last year and a half, lately I haven’t had so much time, but as son as I have I get into the gym.

Do you think being fitter helps your windsurfing? Why?
Yes, specially when you have to make many heats like a double elimination or windsurf for 3 full days in a hard spot like Pozo or Sylt.

Have you ever used a personal trainer or Nutritionist?

No

Do you swat up on training/nutrition?
No

Do you have an activity tracking watch?

I used to have the Fitbit which controls the heart-rating but once i go sailing i use my normal casio.

Do you use Strava or any other online fitness log?

No

What’s you RHR? (resting heart rate)

45

What’s your average sleep time per night?
When I am alone with no kids, 8-9 when I am with the kids around 8-9 with breaks so not straight sleeping, so maybe at the end it turns to be 7.

What’s your quickest running 5k?

25min

What’s your quickest rowing 2k?
Cant remember

How many press ups can you do in one hit?

15 🙂

How many pull ups can you do in one hit?

30-35

Do you do Yoga/stretching routines?

Only during competition because i have time, but normally never ever

Do you stretch/warm up before windsurfing?!
Nope hahaha

Do you ‘fuel up’ before going windsurfing? What with?

I just try to drink a lot of water and not heavy food before sailing and if anything maybe some protein bars.

Do you have rest days/active recovery?

No

Are you careful about what you eat and drink?

No, but obviously I am not eating every day in McD or pizzas and sandwiches… luckily at home my wife is also very sporty so when cooking its never shitty food.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

hahaha

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

what is that?? hahaha

Do you drink protein shakes/eat protein bars? recovery drinks?

If after a heavy session yes, if I didn’t make much effort then I keep it to normal food or drinks.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

We all have our bad habits 🙂

Do you get injured? Any injuries holding you back?

Not yet and hopefully never!!

Anything else interesting to add about improving your windsurfing?

I just try to be a better person and windsurfing comes after.

Do you think pro sailors are getting more concerned with this stuff or less?

More but i think in Slalom its the worst in terms of equipment and nutrition.

Any New year resolutions or goals!?

Health.

 

 

ANDY KING:

How often do you windsurf? (on a weekly average)

On average about 2 x per week

What other sports do you do and how often? 

Mountain biking x 2 per week, surfing x 2 per week, work commute – 15 mile road cycle x 2 per week.

Have you always been sporty? 

Yes

Do you do some specific training for windsurfing when not on the water? 

I do weight training 3x a week

Do you think being fitter helps your windsurfing? 

Yes,

Why? 

Good technique makes the actual sailing part fairly effortless but good body strength and flexibility helps when doing manoeuvres and holding landings whilst it’s the crashes, swims and unforeseen dramas that good strength and fitness really helps with.

Have you ever used a personal trainer or Nutritionist? 

Yes for the first time this year I am going to use a personal trainer to improve my current strength and flexibility training and in order to get some variation in my work out

Do you swat up on training/nutrition? 

I try to keep up and to eat well but not always easy to maintain it.

Do you have an activity tracking watch? 

No

Do you use Strava or any other online fitness log? 

Yes, Strava is great on the bike as it’s an incentive to work harder and go faster.

What’s you RHR? (resting heart rate)

Don’t know…

What’s your average sleep time per night? 

7 hrs

What’s your quickest running 5k? 

I am still not running any distance since the fractured ankle.

What’s your quickest rowing 2k? 

No idea

How many press ups can you do in one hit? 

50

How many pull ups can you do in one hit? 

20

Do you do Yoga/stretching routines? 

Not really but I should… on the to do list…

Do you stretch/warm up before windsurfing?! 

A little but not a lot… should do more but always in a hurry to get out there…

Do you ‘fuel up’ before going windsurfing? 

No just try to stay hydrated with plenty of fluids…

Do you have rest days/active recovery?

Only due to lack of wind…

Are you careful about what you eat and drink? 

I only drink very occasionally as it’s expensive and wastes a lot of time being hung over etc… I do watch what I eat but my theory is most things are ok to eat in moderation or on occasion if the situation demands it.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

I avoid red meat

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

No

Do you drink protein shakes/eat protein bars? recovery drinks?

I try to use natural food intake if I can but occasionally use after work out shakes if I don’t have time or opportunity.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

I should reduce sugar as it’s hidden in so many foods and hot beverages but it is a weakness / easy pick me up.

Do you get injured? Any injuries holding you back? 

Generally not often windsurfing… Snowboarding however led to my first broken bone and 7 months off the water.

Anything else interesting to add about improving your windsurfing? 

Best thing is time on the water… in Northern Europe the wind is very infrequent / unpredictable so I try to sail as long as I can and try as much as the conditions allow… to get good endurance to allow this I find long rides on the mountain bike as the best training and or long surf session whilst shorter intensive heavy weight training adds power and dynamic explosive movement..

Do you think pro sailors are getting more concerned with this stuff or less? 

I think we should all be more concerned regardless of which sport we do. Being fitter and stronger will never hinder you in life and it requires very little time especially if you do HIT workouts or incorporate exercise into your every day routine like commuting to work on the bike or running with the dog or kids on their bikes. Exercise is addictive once you get started and get into a pattern. Unfortunately the wind is so random that it makes it difficult to plan and needs a lot of flexibility and understanding from the other people in your life / employers. So it is good to have ways of exercising that need little planning like a bike or SUP to fill in when the wind fails to deliver.

Any New year resolutions or goals!? 

The usual… to eat better, improve flexibility, to work out more but in truth after last years injury it’s just to stay in one piece and windsurf / surf as often as possible with the mountain bike and road bike there in reserve for when the inevitable cold windless snap arrives.

GRAHAM EZZY:

How often do you windsurf? (on a weekly average)

I windsurf if it is windy, and when I’m on Maui, that can be almost every day. But when I’m in Europe, which is actually almost 7 months of the year, I can go a month or more without going on the water. I’m definitely a nicer person when I windsurf more often.

What other sports do you do and how often?

I competed in diving when I was in high school and light weight crew when I was in university. I enjoy both but haven’t kept up either. Other than windsurfing, I sometimes surf or swim or cycle.

Have you always been sporty?

Growing up, there was never a time when I wasn’t competing in some sport. I didn’t have a choice; my mom signed me up for everything. I hated baseball, I loved diving, and I am most grateful for swim team. And I wish I hadn’t quit gymnastics so young.

Do you do some specific training for windsurfing when not on the water?

Not anymore. When I’m not windsurfing, I go to Crossfit or do my own version of interval training.

Do you think being fitter helps your windsurfing? Why?

Yes and no. Basic fitness really helps. It is good to be lean for a better power to weight ration. It is good to be strong to move the rig around. It is good to be flexible. But, too much time in the gym can hurt a bodies ability to freely express on the water and react spontaneously to the waves.

Have you ever used a personal trainer or Nutritionist? 

I have in the past but not currently.

What’s your average sleep time per night?

I feel most comfortable with 8 hours or more.

What’s your quickest running 5k?

I don’t like running.

What’s your quickest rowing 2k?

On an erg? Just under 7 minutes. In an 8-man boat on the water, less.

How many press ups can you do in one hit?

Depends on how much I’m training and how much I’m windsurfing. If I’m not windsurfing but going to the gym, 40 to 50 in a set. If I’m windsurfing every day, then less. My body adjusts rapidly to my activity schedule which is good when I’m disciplined and bad when I’m lazy.

How many pull ups can you do in one hit?

30 a set on a good day; 22 on a bad one.

Do you do Yoga/stretching routines?

Yes, I do some basic ashtanga vinyasa sequences most days. These are really important for feeling comfortable in my body.

Do you stretch/warm up before windsurfing?!

A little bit of hip flexor stretching before every session but not much else. Also, I like the stretching warm ups from the book Core Advantage by Tom Danielson, but I don’t do them every day.

Do you ‘fuel up’ before going windsurfing? What with?

For me, the most important thing is to be hydrated and not have too much food in my stomach. I don’t like to windsurf within an hour or two of eating.

Do you have rest days/active recovery?

Yes and no. Rest days are super important for the body. But sometimes the conditions are epic and I can’t mentally handle taking a day off.

Are you careful about what you eat and drink?

Not anymore. When I was rowing at university, I had to be under 73kg, which required a lot of careful eating. Now, I am 83kg and love me a bowl of pasta.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

Cooking is a small passion of mine, and I like good, fresh food that tends to mean organic, but I’m not crazy about only organic. For performance, I find that my body prefers to have a high fat, high protein breakfast. I can go hard for hours on just 3 boiled eggs in the morning, but if I have muesli, I’m hungry again in an hour.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

When I’m windsurfing a lot or training hard, I take L-Glutamine and whey protein in the evenings. Also, zinc and magnesium.

Do you drink protein shakes/eat protein bars? recovery drinks?

I like the Hammer energy gels when I’m competing. And sometimes, I will have a Cliff Bar for lunch at the beach because I don’t want too much food in my stomach.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

Tons of bad habits! But my life is too chaotic with travel for any one of them to stick. I love ice cream, I love Netflix, I love magic: the gathering, I love chocolate covered almonds.

Do you get injured? Any injuries holding you back?

From when I was 14 to about 20, I had a string of broken bones and torn tendons. I lost a specific air-taka technique when I broke my ankle doing one on my 16th birthday no matter how hard I try, I can’t do them now like I did them then. But I’ve been lucky the last few years and have not had any problems. *knock on wood*

Anything else interesting to add about improving your windsurfing?

There is no substitute for time on the water. But, if you can’t get on the water, keep your forearms strong that is the muscle that holds people back after not sailing for months. Forearm cramps suck.

Do you think pro sailors are getting more concerned with this stuff or less?

More concerned for sure! Back in the day, half the fleet showed up to their heats with a hangover. Now, the level of the fleet is so high that everyone has to be focused 100%.

Any New year resolutions or goals!?

I want to sail more in 2018! 2017 was a really busy year for me; in a bang I became an adult, which came with a long list of responsibilities that got in the way of my windsurfing. I want to shape 2018 to sail in the conditions that I like to sail in -waves!

EMILIO GALINDO BARQU͍N:

How often do you windsurf?

About two or three days a week, if it’s a good one!

What other sports do you do and how often?

Surfing and SUPing every time there are waves. 0 days in summer and a couple of days a week in winter.

Have you always been sporty?

Yes, I’m into any kind of sport since I was a kid.

Do you do some specific training for windsurfing when not on the water?

Yes, I do train for windsurfing, I do some workouts with rings. I think it’s perfect, I do the training in just 20 minutes and I’m already knackered, it keeps my hands and my grip in shape and I can travel with the rings everywhere the PWA tour goes, and train after work!

Do you think being fitter helps your windsurfing? Why?

Sure! But just in terms of being able to practice more time without issues. I mean, the only thing that helps your windsurfing is to windsurf. You don’t need to be an athlete. It’s all about skills. Practicing windsurfing your body adapts to the conditioning you need for doing windsurfing, so there you are. That’s the thing I love from our sport, you don’t need a particular body type or super good genetics, imagine a sport where Thomas Traversa and Philip Köster can be World Champions. You just need to be more or less strong with your body type that you have.

But, if you are not lucky enough to live in a windy-wavy consistent place, and you want to improve, YOU NEED that conditioning training out of the water. Then the windy day appears, and you can go to the water for 5h with no problem, and if the miracle happens and the next day is also windy, you want to spend another 5h in the water performing well and learning new things.

Have you ever used a personal trainer or Nutritionist?

No, I think is pretty easy to be in an average fit condition, you don’t need to be on top of the human performance to windsurf.

Do you swat up on training/nutrition?

No

Do you have an activity tracking watch?

No

Do you use Strava or any other online fitness log?

No

What’s you RHR? (resting heart rate)

No idea.

What’s your average sleep time per night?

Always between 7-8h. Never more, never less.

What’s your quickest running 5k?

I hate running, is so boring 😀

What’s your quickest rowing 2k?

Never did rowing!

How many press ups can you do in one hit?

Maybe 30?

How many pull ups can you do in one hit?

I guess 30 too, slow and strict 😛

Do you do Yoga/stretching routines?

No, I did Yoga once and it was great! I should do it more often.

Do you stretch/warm up before windsurfing?!

No. We need to carry a lot of stuff to the car, then take it out, check the conditions, rig fast, get inside the wetsuit. By then I think you are warmed up already. Just don’t go for a double in the first run!

Do you ‘fuel up’ before going windsurfing? What with?

I just try to eat a lot to make sure I can be in the water as long as the conditions last!

Do you have rest days/active recovery?

When a good forecast is on for the next day I’m not training for sure! I don’t want to be sore when I hit the water. Those are my rest days.

Are you careful about what you eat and drink?

Since one or two years I’m trying to I wasn’t the best with food!

Any special diet?

No, just trying not to eat too much bad stuff.

Do you take supplements?

No.

Do you drink protein shakes/eat protein bars? recovery drinks?

I used to drink protein shakes when I was a teenager, my dad was giving them to me to try to compensate that I didn’t eat too much by that time. Well, even now I think I eat half of the food a normal guy would eat daily. I guess it works for me.

Any bad habits?!

Too much McDonalds, pizza, and dinosaur cookies!! Hahahaha. But I’m working on it!

Do you get injured? Any injuries holding you back?

Ankles injuries while wave sailing. My ankles are not in the best shape because of footstraps and surfing wipeouts.

Anything else interesting to add about improving your windsurfing?

Practicing as much as you can, but smartly. If you don’t have conditions every day you can figure a lot of things out by watching videos and analysing all the body movements that the pros do. Mind surfing, as much as you can. Put your brain dealing with all of those situations.

Do you think pro sailors are getting more concerned with this stuff or less?

For sure, as the sport gets more and more difficult and professional you have to take care of every single aspect that you can control before your heat.

Any New year resolutions or goals!? 

Try to catch every session to boost my moves in the water! 🙂

THOMAS TRAVERSA:

How often do you windsurf? (on a weekly average)

1 to 2 times per week average

What other sports do you do and how often?

Surfing when there are waves, and running every second day when no wind and no waves

Have you always been sporty?

yes always

Do you do some specific training for windsurfing when not on the water?

Running to stay fit and for the relaxation and breathing

Do you think being fitter helps your windsurfing? Why?

Yes being fitter helps me sail longer, injure myself less and be able to recover quickly when getting washed in big waves.

Have you ever used a personal trainer or Nutritionist?

No

Do you swat up on training/nutrition?

No

Do you have an activity tracking watch?

Yes a watch with heart rate for running but almost don’t use it anymore

Do you use Strava or any other online fitness log?

No

What’s you RHR? (resting heart rate)

Around 60

What’s your average sleep time per night?

8 hrs.

What’s your quickest running 5k?

19min 30

What’s your quickest rowing 2k?

Don’t know

How many press ups can you do in one hit?

Don’t know about 25 probably

How many pull ups can you do in one hit?

Around 20 i think not sure

Do you do Yoga/stretching routines?

Sometimes a bit of yoga ( 5 minutes) before my headstand I stretch after running.

Do you stretch/warm up before windsurfing?!

Yes always same routine of warm up with a bit of stretching  takes 2 minutes average

Do you ‘fuel up’ before going windsurfing? What with?

No

Do you have rest days/active recovery?

After a couple of days in a row of sailing I usually need a few days of rest to fully recharge

Are you careful about what you eat and drink?

Yes a little bit but actually not really

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

No

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

Sometimes magnesium, and vitamin B12 for a few days when i feel weaker.

Do you drink protein shakes/eat protein bars? recovery drinks?

No

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

Yes all of them and more

Do you get injured? Any injuries holding you back?

I had 4 fractures in my foot, 2 in 2008, 1 in 2012 and 1 in 2014. that makes me sail with a bit more of caution specially in jumping.

Anything else interesting to add about improving your windsurfing?

No

Do you think pro sailors are getting more concerned with this stuff or less?

Yes a little more than before but it s a general trend in our western societies and happens with all sports and people in general. in the end of the day it s always the best and not the fittest sailor who wins i think.

Any New year resolutions or goals!?

Goal is to get good waves and have starboard tack conditions on PWA tour

NIC HIBDIGE:

How often do you windsurf? (on a weekly average)

At home this winter it’s been at least a few days a week which has been great. The downside of the south coast is its consistency.

What other sports do you do and how often?

I surf as often as there is waves… if there is a swell I will drop everything and go to the beach, I skate during those flat and non-windy spells and climb regularly

Have you always been sporty? 

Yeah my parents were always windsurfing or doing something else so it’s always been the norm.

Do you do some specific training for windsurfing when not on the water? 

Yes some movements compliment moves/body positions on the water.

Do you think being fitter helps your windsurfing? Why? 

Of course, if you want to be on the water all day long, which we all do, your body has to be able to take it.

Have you ever used a personal trainer or Nutritionist?

I had a personal trainer for the past few years which was great, she really opened my eyes to how important it is to look after yourself

Do you swat up on training/nutrition? 

Everything in moderation 😉

Do you have an activity tracking watch? 

Nope haven’t wanted to splash out on one yet

Do you use Strava or any other online fitness log? 

I only use strava privately to time runs and pace when I actually do them hahah

What’s you RHR? (resting heart rate)

55-60

What’s your average sleep time per night?

Always aim for 8 hours

What’s your quickest running 5k? 

What’s your quickest rowing 2k? 

How many press ups can you do in one hit? 

Never tried haha

How many pull ups can you do in one hit? 

I’ll get back to you

Do you do Yoga/stretching routines? 

Yes, daily.

Do you stretch/warm up before windsurfing? 

Yeah, there is a lot of force going through the body during moves and jumps. If your body isn’t ready it is easy to get injured.

Do you ‘fuel up’ before going windsurfing? What with? 

Fruit and nuts give the juice !

Do you have rest days/active recovery? 

If it’s going off I find it hard/impossible to take a day off

Are you careful about what you eat and drink? 

Yeah normally, my mum has always been a great cook and has a real interest in proper food. So growing up with that has helped it be normal to wonder what I’m really eating.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

Nah

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

A few natural ones yes

Do you drink protein shakes/eat protein bars? recovery drinks? 

I have learnt how to make homemade protein bars and energy balls. I prefer to eat them rather than pre-made packaged stuff. But saying that cliff bars are delicious!

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction..  )

Everyone has their flaws 😉

Do you get injured? Any injuries holding you back?

At the moment I’m fighting fit (touch wood) so let’s hope that continues in 2018!

Anything else interesting to add about improving your windsurfing? 

Videos and pictures are always helpful to put things into perspective. Feedback from what your friends see also helps. Sometimes it doesn’t look anyway near as good as it feels.. And back to the stretching/training, it really does help me feel more comfortable on board

Do you think pro sailors are getting more concerned with this stuff or less? 

I guess more and more now as we are such high performance athletes

Any New year resolutions or goals!? 

Not really, just keep doing what I’m doing and make sure it stays fun !

AMANDA BEENEN:

How often do you windsurf? (on a weekly average)

3 times a week since we have a lot of down time in between windy days

What other sports do you do and how often? 

Surfing & free-diving mostly. Surfing 3 times a week on average. Free-diving occasionally once a week or so I’d say. Swimming every week.

Have you always been sporty?

Yes. I have always practiced sports.

Do you do some specific training for windsurfing when not on the water? 

Yes. I usually go to the gym 3 times a week. I just did a bootcamp where I did 6 days a week combination of power and agility training in the gym. 1 time a week altitude running. once a week swimming and breath hold training and every day stretching and flexibility. Just to get ready for the winter season. I used to do a lot of Crossfit. But I realised the repetitive movements (a lot of pull ups in one go, a lot of push ups, squats etc), get me into a lot of shoulder injuries and tendonitis/bursitis problems. Mostly Hip and Shoulder related. So now I am working out in a more functional kind of training way and never have any of those injuries anymore.

Do you think being fitter helps your windsurfing? Why?

It makes me more confident in bigger waves. It prevents injury plus it makes me stronger so i can go harder and longer.

Have you ever used a personal trainer or Nutritionist? 

Yes, I use Sam Campbell who also trains a lot of the big waves guys and girls on island.

Do you swat up on training/nutrition?

I do not know what this means haha!

Do you have an activity tracking watch? 

Nah, but I want one!

Do you use Strava or any other online fitness log? 

I use Iathlete to track my HRV every day

What’s you RHR? (resting heart rate)

I have a pretty high resting heart rate high 60’s to low 70’s – it makes cardio a lot harder for me.

What’s your average sleep time per night?
heavily depending on my activity. I need at least 8 and when I am going hard on the water and put in a lot of gym time I’ll easily do 10h

What’s your quickest running 5k? 

30:55 min 🙁

What’s your quickest rowing 2k? 

7.38 min

How many press ups can you do in one hit? 

28 in 1 min

How many pull ups can you do in one hit? 

14 in 1 min

Do you do Yoga/stretching routines? 

I am very bad at stretching. I have phases where I stretch every day and than I lose my motivation for it (because it’s mega boring) and I will not stretch forever.

Do you stretch/warm up before windsurfing?! 

Nope.

Do you ‘fuel up’ before going windsurfing? What with? 

Not really unless I feel very tired I might throw in some BCAA’s (branched chain amino acids)

Do you have rest days/active recovery? 

On active recovery days I usually go for a light recovery run – low pace, 2 mile more or less. I do take days off if I feel my body needs it.

Are you careful about what you eat and drink? 

I eat a pretty healthy diet in general. I make sure to eat veggies and proteins but I am not measuring portions or counting calories. I rarely eat beef, I eat mostly chicken and also some fish.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

Most of my food is organic, If I have the choice I make sure it’s organic.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

I take Vitamin B and omega3 tablets. I take BCAA’s after hard workout or sometimes before a work out.

Do you drink protein shakes/eat protein bars? recovery drinks? 

I use Protein Gnarly Whey shakes after work outs. with Almond milk.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

None anymore! Every once in a while I will have a can of coke as a treat. I barely drink, no smoking, no pot, barely any sweets or barely any junk/bad food in general. (Maui life)

Do you get injured? Any injuries holding you back? 

This year I had my worst injury yet. It put me out for 6 months, Still not 100% recovered, still wearing a knee brace and not feeling 100% mentally back on it, worried to re-injure.

Anything else interesting to add about improving your windsurfing? 

I think also keeping your body in good shape by doing counter movements to windsurfing. So, posture for instance is a big one with me. I have, like many windsurfers, a bad posture. My shoulders are very far forward because of the muscles pulling them into that position. It creates problems in my upper back, problems with range of motion in the shoulder and problems in the neck. As a solution I have to do a lot of movements that open the chest and pull the shoulders in the right position. Also a lot of movements that improve the range of motion.

Do you think pro sailors are getting more concerned with this stuff or less?
More and more It seems like.

Any New year resolutions or goals!? 

Stay fit and stay injury free.

 

OMAR SÁNCHEZ:

How often do you windsurf? (on a weekly average)

Depends of the conditions but normally 3 times a week or more if the conditions are perfect!

What other sports do you do and how often? 

Sometimes surfing, I go to the north shore of Gran Canaria to catch some waves.

Have you always been sporty?

Yes

Do you do some specific training for windsurfing when not on the water? 

Do you think being fitter helps your windsurfing? Why? 

Yes, I have a personal training It helps a lot because when you go outside in the water you have more flexibility.

Have you ever used a personal trainer or Nutritionist?

Yes one of the best centres in Gran Canaria

Do you swat up on training/nutrition? 

Do you have an activity tracking watch? 

Do you use Strava or any other online fitness log? 

What’s you RHR? (resting heart rate) 

What’s your average sleep time per night? 

8h or less

What’s your quickest running 5k? 

What’s your quickest rowing 2k? 

How many press ups can you do in one hit? 

15 times

How many pull ups can you do in one hit? 

12 times

Do you do Yoga/stretching routines? 

After windsurf or other sport do some stretching

Do you stretch/warm up before windsurfing?! 

Before make some running like 5 feet if the conditions are sick, after yes some stretching.

Do you ‘fuel up’ before going windsurfing? What with? 

Do you have rest days/active recovery? 

Yes when I have sick conditions I stop for one day to relax and think about the session what I did wrong and what good on the video.

Are you careful about what you eat and drink?

Yes in winter more than in summer Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

Nothing special, normal food.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

Do you drink protein shakes/eat protein bars? recovery drinks?

Sometimes a Redbull when I’m tired.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

I don’t like to smoke, chocolate I eat sometimes and I drink alcohol when there is a party but normally never.

Do you get injured? Any injuries holding you back? 

No at the moment

Anything else interesting to add about improving your windsurfing?

Always enjoy the moments in the water sharing good sessions with friends

Do you think pro sailors are getting more concerned with this stuff or less? 

Yes for sure if you have a life with out alcohol and others addictions you will feels better and also if you do others sport helps a lot for windsurf, especial in surfing

Any New year resolutions or goals!?

I hope I can do the same as last year or better!

MORITZ MAUCH:

How often do you windsurf? (on a weekly average)

3 days a week on average I’d say in Summer much more than in Winter

What other sports do you do and how often?

Surf and SUP pretty much every day it’s not windy. I started with Foil-SUP as well so I should be able to get on the water pretty much everyday. I try to be in the water 5-6 days a week. 1-2 rest days are always good specially after some intense Windsurfing.

Have you always been sporty?

Since I was small I always did a lot of sports, I did a lot of taekwondo when I was small and obviously more and more sailing.

Do you do some specific training for windsurfing when not on the water?

Not really, I try to stretch a lot as it helps so much. I’m looking for 2018 to start training again more outside the water.

Do you think being fitter helps your windsurfing? Why?
Yes, you recover faster from long sessions and helps you give 100% on your sailing.

Have you ever used a personal trainer or Nutritionist?

No, I don’t.

Do you swat up on training/nutrition?
I like to read about it and pick out the things that sound the best for me.

Do you have an activity tracking watch?

No

Do you use Strava or any other online fitness log?

No

What’s you RHR? (resting heart rate)

Mmm good question, how can I check that on the airport? 😉

What’s your average sleep time per night?
I try to get 8h in, but sometimes I have trouble getting asleep so I don’t get to much sometimes. But I really feel when I get 8h in I have a lot more energy the next day.

What’s your quickest running 5k?

Haven’t done that in some time so no Idea really.
What’s your quickest rowing 2k?
Same
How many press ups can you do in one hit?

How many pull ups can you do in one hit?

Do you do Yoga/stretching routines?

Yes, I try to do that everyday. I use a lot the back roll as well to help.

Do you stretch/warm up before windsurfing?!
Just when I’m sore from a lot of sailing

Do you ‘fuel up’ before going windsurfing? What with?

Not really, just some regular food.

Do you have rest days/active recovery?
Yes I always try to get some rest days and nurse all the small injuries.

Are you careful about what you eat and drink?

Yes, I don’t have a diet. But I normally drink just Water or Smoothies and try to eat healthy.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

No

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

Looking to do that in the future but not exactly sure what to take. Will have to inform myself

a bit better

Do you drink protein shakes/eat protein bars? recovery drinks?

Same here…

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )
On long travels on the highways in Europe, nothing beats a McDonalds… But other than that not really

Do you get injured? Any injuries holding you back?
My neck get’s sore really quick.

Anything else interesting to add about improving your windsurfing?

Spent as much time on the water! And enjoy it.

Do you think pro sailors are getting more concerned with this stuff or less?
I think we are all getting more and more concerned about it, not only in Windsurfing but every sport.

Any New year resolutions or goals!?
No injuries for 2018 and beyond and plenty good time on the water with friends!

STEFFI WAHL:

How often do you windsurf? (on a weekly average)

It really depends on the storms we have. Sometimes it’s two times a week and then again it’s only once in 3 weeks. It really depends on the weather systems and on the driving.

What other sports do you do and how often?

I like to go outside. I try to walk to work every day, it’s 8-10km forth and back. It doesn’t matter if it’s dark in the winter early morning. I grab the headlights and go. Normally I’m inside the whole day while working, that’s why I really enjoy those walks and I can’t imagine to go into a fitness center during these hours. But I like to do Yoga, some core workouts and cycling. But it’s all not a must for me. If I’m in the mood, I do it and if there is no time during the day I have no worries. I enjoy surfing a lot and especially in winter we have some good swells at the north sea. For us it’s a weekend surf , but that’s better than no surf at all.

Have you always been sporty?

I think I was always very active. Born in the south of Germany I spend a lot of time in the mountains skiing from September to April. Now living close to the sea I don’t go skiing any more. I think I have done it enough and I rather like to go windsurfing and surfing.

Do you do some specific training for windsurfing when not on the water?

I like to be fit and flexible, but I do it for myself and not with windsurfing in my mind. It’s always good to move!

Do you think being fitter helps your windsurfing? Why?

Being fit helps for everything. For the 8 to 5 job sitting at the desk, for windsurfing, for your whole body and mind. Doing any kind of sports helps to stay healthy, both in your brain and body.

Have you ever used a personal trainer or Nutritionist?

No. It would be interesting, but I was always too stingy to spend money on something I can do on my own. Just read a book and do it! I can motivate myself pretty good.

Do you have an activity tracking watch?

No.

Do you use Strava or any other online fitness log?

No.

What’s you RHR? (resting heart rate)

What’s your average sleep time per night?

6.5 hours

How many press ups can you do?

I have no clue on how many. I can do a lot of push ups, press ups because I like to do them. But I’m not counting any of my stuff. As long as I can do it I’m happy.

Do you do Yoga/stretching routines?

I try to do 20-30 minutes of yoga every day to stay flexible.

Do you stretch/warm up before windsurfing?!

It depends. It is such a struggle to get into the wetsuit and all the stuff in winter, so I’m already warmed up after putting the stuff on. But I do some jumping jacks and a bit of stretching. And I never do any jumping on my first runs.

Do you ‘fuel up’ before going windsurfing? What with?

Do you have rest days/active recovery?

After a full weekend of surfing and windsurfing in the cold I don’t do anything on Monday. Just because I’m too tired and my body calls for a rest. I think I have a good relationship and really listen to what my body says.

Are you careful about what you eat and drink?

I try to drink water & tea, instead of the sweat stuff.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

I don’t eat cow milk products at all. No yoghurt, no cow cheese, no milk chocolate. My body doesn’t like the casein of cow milk too much.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

No. I try to eat diversified and seasonally. And I think my body has got everything it needs.

Do you drink protein shakes/eat protein bars? recovery drinks?

Randomly.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

Chocolate.

Do you get injured? Any injuries holding you back?

No.

Anything else interesting to add about improving your windsurfing?

Sometimes it helps to change some stuff. In my case I changed boards and I’m super motivated since then.. and I learned more stuff in the last 3 months than in the last 2 years. That’s for sure somehow psychological but very interesting! I have the same fitness, just a super high level of motivation all of a sudden! That’s so nice to feel and experience.

Do you think pro sailors are getting more concerned with this stuff or less?

I think the guys doing it on a professional level should be more concerned and I think they are getting there. Being fit helps to maintain and raise your level in windsurfing, prevents injuries and keeps you healthy not only in younger years. When you are young you can compensate a lot, but you should be nice to your body and stay busy than you will be fitter than ever.

Any New year resolutions or goals!?

Spending more time in the water than in the last year!

ANDY BUBBLE CHAMBERS:

How often do you windsurf? (on a weekly average)

It depends where I am! If I’m in the UK 2-3 times a week if it’s windy but if I’m away somewhere like Cape Town then it can be everyday or at least 4-5 times a week.

What other sports do you do and how often?

Surf and SUP if there are waves which isn’t very often on the south coast!

Have you always been sporty? 

Yes very much so! Used to do way more sports when I was younger and free from responsibilities!! Not so much now!

Do you do some specific training for windsurfing when not on the water?

I go to the gym everyday during the week and do Insanity classes which is high intensity workouts which focus on different areas of the body. Mainly though it’s great for overall fitness so if like me you don’t know what to do as far as weight training goes then something like insanity kind of does everything. It’s really good for building power in the legs which I think is important for windsurfing.

Do you think being fitter helps your windsurfing?

Yes definitely especially when the conditions are challenging. You can stay out longer and make the most of the conditions. More powerful legs means you can pop easier for freestyle and put more power in the turns in wave sailing. Also if you ever get in to a bit of trouble and need to swim for a while after taking a beating in the surf it pays to have some good fitness!

Have you ever used a personal trainer or Nutritionist?

Over the years when I was competing I tried to get help with nutrition as my diet was pretty bad but to be honest I never managed to stick to it! I think it’s a good thing though especially if you are competing as you need to be firing on all cylinders for a longer period of time.

Do you swat up on training/nutrition?

As I said I did try to but never stuck with it. I think if you have a personal trainer telling you then you would stick to it.

Do you have an activity tracking watch?

Yes! I have a Tom Tom watch which I use as a watch mainly and to track my heart rate and calories burned when exercising.

Do you use Strava or any other online fitness log?

No just the Tom Tom app on my phone.

What’s you RHR? (resting heart rate)

55-60

What’s your average sleep time per night?

6-8 Hours

What’s your quickest running 5k?

Haven’t run any distance for years. Bad knees!

What’s your quickest rowing 2k?

Haven’t been on one for years!!

How many press ups can you do in one hit?

Will get back to you!

How many pull ups can you do in one hit?

Will get back to you!

Do you do Yoga/stretching routines?

Nope but probably should!

Do you stretch/warm up before windsurfing?!

Nope but probably should!

Do you ‘fuel up’ before going windsurfing?

Not really! I just go Windsurfing when I can so sometimes that’s after food and sometimes not.

Do you have rest days/active recovery?

Not by choice!

Are you careful about what you eat and drink?

More so now…

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

Less carbs, no dairy, no bread and less beer!

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

I used to take Glucosamine which helped my joints but don’t take it anymore, thinking about starting again though!

Do you drink protein shakes/eat protein bars? recovery drinks?

No but I probably should but I have no idea what is good and what is crap.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

Probably beer and sugar…

Do you get injured? Any injuries holding you back?

Not too many whilst windsurfing so far. Lots of knee and ankle surgery which gives me less flexibility in those joints. Not sure if they hold me back or not! Actually… Yes they definitely hold be back! I would have been world champ by now if I didn’t have them! Haha!

Anything else interesting to add about improving your windsurfing?

Windsurf more!! I’m a massive believer in repetition. The more you windsurf the better you will get. Also staying fit overalls definitely helps.

Do you think pro sailors are getting more concerned with this stuff or less? 

Definitely more concerned!! It used to be much more relaxed and about the lifestyle and having a good time. Now I see guys training all the time and you can definitely see the difference it makes!

Any New year resolutions or goals!? 

Windsurf more!

FINN MELLON:

How often do you windsurf?
How often is it windy ?! When there is wind I will usually windsurf twice a day. For example here in Cape Town I have been WindSurfing twice a day almost everyday.

What other sports do you do and how often?
Surfing and Windsurfing are my main two sports. I think is combo as it pretty much allows me to go on the water almost everyday wherever I am.
I also think surfing and windsurfing are a great combo, I always try putting my surfing style into my WaveSailing.

Have you always been sporty?
Yes, I used to play soccer (Football for most people lol) at a county level as well as compete nationally in Both long distance and short distance running

Do you do some specific training for windsurfing when not on the water?
I don’t have any specific training but whenever I am at home and there is not something to be doing on the water I usually go to the gym and work on core strength, general fitness and other strength and conditions exercises.

Do you think being fitter helps your windsurfing ? Why ?
Yes I certainly think being fitter helps your WindSurfing, If you think of how much movement you do while WindSurfing (or should do !) Exercise is clearly going to help you do that more efficiently and for longer.

Have you ever used a personal trainer or Nutritionist?
Do you swat up on training/nutrition?

What’s your average sleep time per night?
Mmm I usually go to bed around 10:30PM ish and then play on my phone for a while until around 11PM. Then I like to wake up around 7:30 ish, making 8.5 hours of sleep a night.
Of course this varies quite a lot, As I often like to wake up extra early to catch a dawnie session.

What’s your quickest rowing 2k?
It has been a while since I had a timed RUN of 2KM, but I remember it being around the 4:30 Minute Mark.

Do you do Yoga/stretching routines?
Yes I try to stretch and do some yoga on a daily basis.

Do you stretch/warm up before windsurfing?!
Yes I always do a quick warm up before going sailing, especially when sailing in Colder conditions. If were not to stretch I would be scared of hurting my self as I tend to put myself in quite awkward stretches when sailing hah. I have had it so many times where I have had a crash and been thankful for my flexibility.

Do you ‘fuel up’ before going windsurfing? What with?
Water and Origin Protein Bars ! (Shameless plug)

Do you have rest days/active recovery?
No I do not have rest days, When I am busy on (and off) the water I make sure I get enough sleep.

Are you careful about what you eat and drink?
Yes I am careful about what I eat, myself and my family eat very healthy with a full mix of nutrients. I avoid junk food as it is useless for the body.

Do you get injured? Any injuries holding you back?
I am usually rather luckily by escaping windsurfing Injures. I used to get injured quite frequently, but I am certain that if it wasn’t for my core training and stretching exercises I would get injured more frequently.

PABLO RAM͍REZ BOLAÑOS:

How often do you windsurf? (on a weekly average)

I go as much as it is windy and wavy, normally in summer when it is windy pretty much everyday if normally I take 1 or 2 days off per week if I am too tired.

What other sports do you do and how often?

I really love to go surfing every time there is no wind and there are good waves! Apart from that nearly 5 years ago I got introduced by my friend Dario Ojeda to his gym (tatami211) where I got completely addicted to Brazilian Jiu jitsu, since then I go training there 5 days a week specially on the no wind days I practice some kick-boxing and boxing and cross training there as well!

Have you always been sporty?

I have definitely always being sporty, since I was a child I am quite hyperactive so I has always being into any kind of activity! And I have always love sports.

Do you do some specific training for windsurfing when not on the water?

At the moment what I am doing is combining windsurfing with all these different activities, we used to have a personal trainer when we were younger (together with Moritz Mauch and Alessio) where we were working more specific training for windsurfing, training with an olympic gymnastic team, specific workouts. But right now I think surfing, Jiujitsu, Kick boxing and cross training is a very good complement and compatible training for windsurf.

Do you think being fitter helps your windsurfing? Why?

For sure I agree being fit and active is a huge help for windsurfing because we don’t have wind every single day, so it is very important to keep fit and train as much as possible, it will always reflects how you train in your windsurfing!

Have you ever used a personal trainer or Nutritionist?

Do you swat up on training/nutrition?

Yes, we used to have a personal trainer of 1-2 years when we were sponsored by Animal, and after that I have had different trainers, and I have also used a nutritionist for 3-4 years now.

Do you have an activity tracking watch?

Do you use Strava or any other online fitness log?

What’s you RHR? (resting heart rate)

What’s your average sleep time per night?

8-9 hours per night

What’s your quickest running 5k?

What’s your quickest rowing 2k?

How many press ups can you do in one hit?

How many pull ups can you do in one hit?

Do you do Yoga/stretching routines?

Do you stretch/warm up before windsurfing?!

I stretch quite a lot on jiu jitsu and usually after a long windsurf or surf session at home.

I always warm up before windsurfing or surfing

Do you ‘fuel up’ before going windsurfing? What with?

Do you have rest days/active recovery?

It depends on how many days I had trained during that week, but normally 2 days a week for recovery.

Are you careful about what you eat and drink? 

I try to eat as clean as possible and normally drink water or juices instead of soda…

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

The one the nutritionist recommends me, based pretty much on a lot of carbs, proteins, fruit, cereals and veggies.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

I take a supplement shake with 70% carbs, 20% protein and 10% creatine.

Do you drink protein shakes/eat protein bars? recovery drinks? 

Apart from the supplement shake, I hardly ever take protein bars or recovery drinks.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )
Maybe my bad habit is skipping the nutritionist diet quite sometimes hahaha.

Do you get injured? Any injuries holding you back?
I have had a few minor injuries lately, but nothing too serious. At the moment I have a small cervical sprain after a bodyboarder crashed into my head while I was duck diving, hahaha.

Anything else interesting to add about improving your windsurfing? 

Watching pro videos! I believe it is a huge motivation and a good way to learn and check the techniques

Do you think pro sailors are getting more concerned with this stuff or less? 

For sure yes!

Any New year resolutions or goals!? 

Trying to enjoy as much as possible all aspects in life, improve and learn from mistakes, and to help who ever needs it!

SARAH HILDER:

How often do you windsurf? (on a weekly average)

2-4 times if not the depths of Winter and dark after work (wind dependant), or everyday if I am on a trip.

What other sports do you do and how often?

I go to Crossfit Plymouth up to 3 times per week, cycle to work outside of Winter, surf and trail run.

Have you always been sporty? 

Yes, I always did sport at school but it became more competitive and part of my lifestyle when I did a gap year commission in the British Army before going to University.

Do you do some specific training for windsurfing when not on the water? 

Over the years I have trialled various specific training, but none is better than windsurfing itself. Crossfit seems to come the closest to allowing me to be all round fit and strong, with a variety of high intensity, fartlek and slow burn activities.

Do you think being fitter helps your windsurfing? Why? 

Most definitely! Windsurfing in waves is a very aerobic sport requiring endurance and strength. The fitter you are, the harder you can push, the more confidence you have and the more resilience to injury.

Have you ever used a personal trainer or Nutritionist? 

I had a personal trainer at University specifically for improving windsurfing, but comparing that to what I get out of Crossfit is similar. I tend to focus my training around what I think would be helpful (not bulking up with heavy weights but instead using them to remain aerobically fit and increase strength and power). I haven’t used a nutritionist before.

Do you swat up on training/nutrition? 

Yes a little.

Do you have an activity tracking watch? 

Yes, I have a garmin vivo sport with GPS.

Do you use Strava or any other online fitness log? 

I use Sugar WoD for Crossfit, and the Garmin app tracks some of my activity (though it isn’t best for Crossfit or windsurfing! Great for running or cycling though)

What’s you RHR? (resting heart rate)

approximately 59

What’s your average sleep time per night? 

8 hours

What’s your quickest running 5k? 

Not sure

What’s your quickest rowing 2k? 

8 minutes 11 seconds

How many press ups can you do in one hit?
28

How many pull ups can you do in one hit? 

About 15 kipping

Do you do Yoga/stretching routines? 

Yes, I have the DownDog yoga app and try to do 20 minutes or more a few times a week.

Do you stretch/warm up before windsurfing?! 

If you call a some arm flapping and squatting a warm up?!

Do you ‘fuel up’ before going windsurfing? What with? 

Not generally, unless I am hungry. I’ll just eat enough to keep me going from a meal, or have a banana, smoothie or a cereal type bar.

Do you have rest days/active recovery?
I generally rest 1-2 days per week.

Sometimes this is because I’m exhausted from work and fitting everything in rather than choosing them as rest days!

Are you careful about what you eat and drink? 

Christmas aside, yes. I don’t drink much, probably 1-3 units per week unless there is an occasion, and I try to eat healthily.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

I am trying to eat less meat in the week days and generally avoid really carby meals, so more along the paleo side, but I’m not too strict.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s).

No

Do you drink protein shakes/eat protein bars? recovery drinks? 

An occasional protein shake, but actually milk provides good protein and rehydration.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction.. )

I’m partial to chocolate or puddings, but I tend to crave them more the more I eat them, so keeping chocolate out of reach and desserts only at weekends seems to work reasonably well!

Do you get injured? Any injuries holding you back? 

I have had torn ligaments in both feet and ankles, black eyes, cracked ribs, bruises and an ongoing slightly loose shoulder, but nothing major recently-fingers crossed!!

Anything else interesting to add about improving your windsurfing? 

I’d add that sailing with people that push you can work wonders. After the World Tour every year I am really motivated to do better, but maintaining that motivation when I don’t have other girls to sail against and its hailing, cold and dark after work can be tough! Luckily I sail with my husband who is equally as driven which makes sessions really fun! I’d recommend having a buddy or someone to push you.

Do you think pro sailors are getting more concerned with this stuff or less? 

I’d say there seems to be a trend towards being fitter and healthier, and taking training a lot more seriously, unless I am just becoming more aware of it through what I do?

Any New year resolutions or goals!? 

Last year my resolution was to try forwards in every planning windsurf session. This year I am going to continue that theme for bigger stalled forwards, and get my starboard tack forwards to the same level.

ALEX GRAND-GUILLOT:

How often do you windsurf? (on a weekly average)

As you know, it depends on the conditions, at home it can be every day for two weeks and nothing for a while.

What other sports do you do and how often? Have you always been sporty?

I did a lot of sport when I was little, judo, basketball, rugby … Until I did only Windsurf.

Now I train with my coach for physical preparation, I also do basketball with friends and cycling.

Do you do some specific training for windsurfing when not on the water? Do you think being fitter helps your windsurfing? Why?

Yes I have a coach since I decided to invest more of myself in my project, and put all the luck on my side. When I’m at home he prepares me with a special program in the gym or outside, we try to vary the sessions to not that it always becomes the same thing. When I am traveling, we call each other regularly.

Personally I find it important to be followed by a person who is there to help you progress and optimise the life of athlete. Because yes we are windsurfers but also athletes.

Have you ever used a personal trainer or Nutritionist? Do you swat up on training/nutrition?

I have never met a nutritionist, however I try to pay attention to what I eat, first of all because it is always a pleasure to eat well, but also because I think it has a real impact on the body behaviour.

Do you have an activity tracking watch?

Yes I train often with the Garmin watch, especially to see my time spent in the water, and then see how my session went.

What’s your average sleep time per night?

I try to sleep around 8 hours a night

How many press ups can you do in one hit?

I do not often do bench press, we work mainly on the strengthening muscle with the weight of the body.

How many pull ups can you do in one hit?

Aha maybe 15…

Do you do Yoga/stretching routines ?

I tried to stretch myself regularly to avoid injuries or contractures. 30 minutes, 2 time per week

Do you stretch/warm up before windsurfing?!

Yes I warm up before the session, especially if it’s cold.

Do you have rest days/active recovery ?

If there is a big week of wind yes I’m careful not to burn me on the water but if not most of the time I try to spend the maximum time on the water!

Are you careful about what you eat and drink ?

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

No special diet, I’m just careful to eat well and vary the ingredients to have the inputs that the body needs, I prefer the organic food. I do not want to be deprived either of simple pleasure with burgers or other sometimes.

Do you drink protein shakes/eat protein bars ? recovery drinks ?

I just have a recovery drink after workout to recover faster, and some bars energetic before and during a session but no particular products. I do not really like to take this kind of product or other weird chemical product, if I had to take something would be a 100% natural product.

Any bad habits?! (smoking, alcohol, ice-cream, burger king, sweets, chocolate , fizzy drink addiction..  )

Aha I do not think it’s bad habits, but I like to go out a little when I’m at home and I find all my friends and we go for a big night! Of course this can not be excessive but I do not want to lock myself in my bubble and neglect my social life with my friends so far.

Do you get injured? Any injuries holding you back?

I have never seriously injured myself for the moment and I cross my fingers so that never happens.

Do you think pro sailors are getting more concerned with this stuff or less?

Yes I think and it affects all sports today. It’s positive and it’s important to pay attention to these things, because our body is the main working tool, we have to operate the machine in the best way to then work and fulfil our dreams.

Any New year resolutions or goals!?

Continue to live my life at 200%, work hard to go further and do what I love all my life without constraints. And continue to love the people who surround me and help me in the evolution of my projects.

I want to thanks my family, my friends and my sponsors without whom I would not be here today, it’s that the beginning and the best years are before me.

 

MARTIN TEN HOEVE:

How often do you windsurf? (on a weekly average)

2-4 times depends on the weather systems. Pretty much every chance I get

What other sports do you do and how often?

Surfing (longboard shortboard) when there is no wind around. As much as possible..

Do you think being fitter helps your windsurfing? Why? 

I do daily exercises where the focus is on loosing up and activating lazy muscles and to become balanced and strong.

Have you ever used a personal trainer or Nutritionist? 

Yes I did have a personal trainer, where the focus was to loose the joints by heavy weight lifting. There I was using quick recovery ingredients.

Do you have an activity tracking watch? 

For now no

Do you use Strava or any other online fitness log?

No

What’s you RHR? (resting heart rate)

I’m still alive, I don’t know

What’s your average sleep time per night? 

8 hours

Do you do Yoga/stretching routines? 

Yes

Do you stretch/warm up before windsurfing?! 

Yes

Are you careful about what you eat and drink? 

Just eating as healthy as possible. No junk.

Any special diet? (ie. vegy, vegan, Paleo, keto, organic.. )

Trying to eat organic.

Do you take supplements? (ie. Omega3, glucosamine, multivits, creatine, amino’s)

Sometimes

Do you drink protein shakes/eat protein bars? recovery drinks? 

No

Do you get injured? Any injuries holding you back?

Mainly struggle with body rotation for years

Anything else interesting to add about improving your windsurfing?

Do you think pro sailors are getting more concerned with this stuff or less?

I guess more

Any New year resolutions or goals!? 

Show the best of myself out there on the water