This week Victorian Head of Victorian State Coaching Carrie Smith interviews World Champion Nick Bez on windsurfing fitness.

1) What type of fitness do you need for a windsurfer?
Windsurfing is a highly dynamic workout requiring the sailor to combine balance, strength and endurance. 
Because the windsurfer is holding up the rig, as well as trimming the sail and the hull through arm and body positioning most muscle groups are in play – windsurfing is almost a complete body workout!
That said, major focus areas for windsurfers are:
•    Forearms 
•    Back – upper and lower 
•    Hamstring and Quads
•    Body core

2) What types of exercises can you do to stay fit?
Time on water training is the number one for me – this is the best way to build specific windsurfing fitness.
Besides that, a combination of cardio and strength exercises for arms, upper body and legs are the go. Over the years I have done running, swimming, rock climbing and tailored gym work.
Rowing machines provide the best direct comparison to windsurfing I’ve found off the water. They replicate nearly all the same muscle groups, whilst also using a forearm grip so simulate holding the boom. You can vary the intensity of the workout from long duration rowing for endurance to bursts of 10-30 seconds to replicate pumping. 
A really good resource that I have used for a number of years is ‘Get Windsurfing Fit’ by Sean O’Brien – it covers a huge variety of at home or gym-based activities. 

3) While we can’t get on the water is there any on land training you can do for wind surfers?
Static Boom Hang – on land simulation - for endurance and stamina.
 

 
Steps:
1.    Hang a windsurfing boom off a solid support with rope or tie-down strap.
2.    Find the balance point and place feet under the boom
3.    Lean back with straight arms to simulate stance on board.
4.    Hold position for at least 5 minutes (repeat after resting for 2 minutes) 
5.    To simulate pumping - do a series of pullups on the boom or increase to load - bend arms  Placing feet further inside increases weight of body making it harder
Challenge: See how long you can hold on in one session – 10, 20, 30 minutes? Longer?

4) What is a great training drill people can try when they get back on the water which will help them improve?
Time on the water working on the basics.
In the leadup to last Worlds our major training focus was on fundamentals of board handling – tack/gybe/360 (penalty)/mark round/holding position/sailing backwards.
Session after session it was repetition around a short (100m) windward/leeward course.
Our training diary showed we did close to 1,000 tacks and gybes, 400 mark rounding’s, 200 360’s and hours of close interaction with other boards on the course in the immediate period prior to heading off to Italy.
This paid off for everyone in the training squad in both course racing and slalom amongst a big fleet of 170 sailors where polished board handling propelled all Victorians who trained together into top 10 places.