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6x British Windsurfing Champion, Gavin Rogers has a rich background in health and fitness and is a freelance windsurfing coach to past and present National and International Champions.

Gavin Rogers - Fitness Guru

Age:	23yrs
Disciplines:	Olympic Windsurf Racing/Slalom/Freesailing
Credentials:	BSc, Dip PT
Local Beach:	Rhosneigr, North Wales
Favourite sailing venue:	Rhosneigr, North Wales
Email:	gavin@rpmhealthfitness.co.uk
Website:	www.rpmhealthfitness.co.uk

Windsurfing & Back Trouble

How many of you have suffered from back pain or some form of injuries through windsurfing in the past? I imagine most of us have if you have not and do not do any specific back or core exercises to strengthen the area, then the chances are an injury is not far round the corner.

Summary of terms

Set the abs = To Suck the naval in and hold the contraction, then tilt the pelvis slightly forward. Gently continue breathing in and out.
Glutes = the main muscle of the buttocks (bum)
CHO= Carbohydrate

Here are 5 simple exercises that will strengthen and maintain your back and core muscles:



		1. The Bridge Lie with back on floor and feet flat on the floor Set the Abs Push the hips out Squeeze the Glutes and hold for 2 seconds Repeat 5-10times

		Advanced technique Same procedure but alternate the legs



		2. The Twister Lie with back on floor and feet flat on the floor Set the Abs, legs together and lift to 90 degrees Shoulders and back remain flat on the floor Slowly move legs to the left and then back to neutral point Repeat this 5-10 times alternating left and right movement

		Advanced technique Try straightening the legs to increase the leverage on movement, as on the left



		3. The Superman On all fours, set the Abs Gently raise left arm and right leg and hold for 5 seconds Keep yours eyes on the floor and maintain a neutral posture Repeat on alternative Limbs 5-10 times on each side



		4. Dorsal Raises Safety Point: Do not tense neck muscles up by looking upwards always look down towards the floor* Lie on your front with the arms at the side of your head keeping legs straight Set the Abs and squeeze the glutes Gently raise the chest off the floor, hold for 1 second and relax slowly to the floor Repeat 5-10 times

		Advanced technique Position Swiss ball on bench Set Abs Squeeze the glutes and raise the legs to off the floor Hold for 1 second then repeat 5-10 times



		5. The Plank Adopt a face down position Position the elbows directly below the shoulders Try to maintain a straight line from the shoulders to the ankle Set the Abs and also squeeze the bum together Hold for 10-20 seconds and repeat 3 times

		Advanced technique Use the same procedure as before but use a Swiss ball

SAFETY POINTS

Consult your GP before participating in any kind of exercise
Always Warm up with a pulse raiser (e.g. skipping, jogging, rowing) and some mobility stretches before carrying out the above exercises
Warm down with a gentle pulse raiser and stretches
Work to fatigue but maintain form of technique at all times

Make the Most of the 15-Minute Window!!

It’s the end of the surfing day its been perfect conditions with force 5-6, sun, and Spot on Waves for Riding and Jumping and you are milking every last minute of it till the sun goes down. The last thing you are thinking of doing when you get off the water is to re fuel with food and drink for energy for a night out down the pub or the next day on the water.

Research shows that the first 15 minutes after exercise is the maximum efficiency point for replenishing your energy stores, to do this you should consume moderate to high GI CHO during the 15-minute window as these are the sources of food which get into the blood stream the quickest. Try to take about 50g of CHO from any of the following foods within the 15minutes after coming off the water: