Category Archives: Off-Season Training

The Essentials to Stay Healthy While Traveling

Wakeboarding asks a lot of our bodies, but often times traveling to a competition can do more to your body than actually riding! Riding in a car or plane, eating out, and jet lag can take a toll on your body and affect your performance.

Here are a few ways to help combat the stressors of travel and increase your recovery for peak performance.

1. Drink water. Dehydration is the main component in the ill effects of travel. Air conditioning and heat in cars and planes dry out skin which is your biggest organ. Dehydration can lead to headaches, stiff muscles, joint aches, and poor immunity. The easiest way to prevent dehydration is by PRE-hydrating. The week before travel aim to drink a gallon daily. Bring an empty bottle to fill up after airport security and continue to drink water throughout your travels.

2. Bring tools. Lacrosse balls, tennis balls, rollers, and other mobility tools are helpful to decrease muscle tension and soreness while traveling. Many are small enough to put in your carry-on or backpack. While sitting, use the ball to massage back muscles, shoulders and glutes. Foam roll while waiting between flights or before getting into the car.

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Image: https://breakingmuscle.com/learn/the-4-best-self-myofascial-release-products-on-the-market

3. Stand up and stretch! Take breaks from sitting. Sitting is an unnatural position for our bodies leading to tightness in the hip flexors which ultimately leads to back pain. Walk around the plane during long flights, stop frequently during car rides and stretch out. The front body (chest, abdomen, hip flexors/quads) is the most compressed during travel so focus on opening this side rather than forward folding. Laying with your legs up the wall is also helpful to drain any swelling in the feet or ankles. You may look like a weirdo in the airport or plane, but your body will thank you!

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4. Wear compression. Compression tights are helpful during long flights or car rides to combat the swelling from sitting for long periods and changes in compartmental pressure. Swelling can make joints feel achy and decrease joint range of motion which will decrease performance. Compression can improve circulation and ultimately keep your legs feeling fresh during travel.

5. Pack your own food and take supplements. Airports and rest stop stations lack nutritional options for food so plan ahead! Pack healthy snacks, fruit, veggies and nuts to keep your diet well rounded. Fast food and sugar will decrease your immune system and increase your chance of getting sick!

Supplementation is always helpful to combat illness and aid muscle recovery.

-Vitamin C, B complex and Zinc can support immune function

-Glutamine, fish oil, and boswellia can aid in muscle recovery and inflammation reduction

Happy travels!!

 

 

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Fall and Winter Weather Riding: How to Battle the Bite

Around this time, in most places, fall has begun to settle in. The air has gotten cooler and soon to follow will be the water temperature. Riding in cooler temperatures brings a whole new set of conditions to deal with, but who wants to cut the season short? Below are a few tips to help keep your riding at its best throughout the fall and winter months.

photo: redbullusa.com

1. Get a wetsuit: a good one. Being comfortable on the water is the most important. Wetsuits are design to maintain your core temperature and keep a small layer of water between the skin and wetsuit warm, so you stay warm. Quality wetsuits can make or break your winter. Find a suit that is a proper thickness for your climate, and try to find one that is sealed, GBS (glued and blind stitched.) You want mobility so find one where the neoprene is stretchy. Also, shop around and make sure you are comfortable in what you buy.

2. Do a proper warm up. Don’t just jump in and go! Warm up on land a but to help to increase your body temperature and heart rate. Then when its your turn, make sure you spend time warming up some basics before jumping into your hardest mobe. This will help to increase the circulation to your hands and feet, the areas that will lack blood supply when in colder temperatures.

3. Know when its too cold.  Nothing good will come out of a set that is in 45 degree water with 40 degree air temp. Know the boundaries and stick to them. You risk injury, hypothermia, and feeling pretty uncomfortable when you battle the weather. Make sure the benefits outweigh the risks.

4. Listen to your body. When you are riding, listen to your body and the signals it gives you. If you cannot feel your hands or feet, its probably time to come in. If you feel any aches or pains, or have trouble catching your breath, its also time to go in and get warm.

5. Bring a change of clothes. As soon as your set is done, change out of your wet clothes immediately. Especially if you have a few more people riding before you head in. This will get you warmer faster by eliminating the feeling of water evaporating.

6. Stay in shape and eat well. Keeping your fitness up and feeding your body with proper nutrition will keep you more conditioned to ride, regardless of the outdoor conditions. This will help you to bare the elements throughout the winter!

7. Ride at a cable park. Typically you spend less time in the water at a cable park (I supposed this is dependent on skill level…) and when you are in the water you are moving, kicking, and swimming to the side. Another thing at the cable is that you tend to ride, collectively, for a longer period of time. Your activity is more sustained, leading to a higher output of energy which keeps you warm! But, that being said, still keep in mind all of the above!

8. Plan a warm weather wakeboarding trip! 

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