STAND UP PADDLE

Hi everyone!  How are you ? Today I had my 3rd Stop of the Mediterranean circuit in Valencia.  I had to get up early at 6am because I had to be in Valencia at 8am so I was really tired at the begging. The day was really hot and the conditions looks to be flat water so it wasn’t the best conditions for the ripe of board i bring with me but I was focused and existing to race again after a long study week. The race started and I was on 1st position during all the first lap feeling good with a good race pace , unfortunately one of my rivals made a dangerous move on the pivot turn and I almost fall down so I get back to the 3rd position.  Finally I get a 2nd Place fighting in the sprint final , so I’m really happy about my performance. Can’t wait to be back on the water on next Sunday in Castellon. Aloha !!

In this post we propose a training session with exercises that are done with our own body weight. It is a session of an advanced level. To do it we only need to have a bar to do the pull ups and a mat. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - Pull up: https://youtu.be/iUNoLR0pYjY - Push up: https://youtu.be/qj9bBW8m60U - Squat: https://youtu.be/eDEUdZ9WQP8 - Crunch: https://youtu.be/bjG87FedFwM And remember, it is necessary stretch after every session! ALOHA!! Nacho.

Kettlebell session! In this post we will demonstrate that with a kettlebell you can do a fullbody training session. Before this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: https://youtu.be/IXwM8uFnDgY And remember, it is necessary stretch after every session! We let you more training programs:  https://www.foodspring.es/media/wysiwyg/PDFs/ES/171117_kettleball_ES.pdf ALOHA!! Nacho.

In this post we will propose a simple training session on the beach and without the need of any material, just what we normally use to do SUP. Before this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can see a video that shows that you can do exercises on top of the SUP board: https://youtu.be/MDE31Jz9Tcc And remember, it is necessary stretch after every session! ALOHA!! Nacho.

High intensity on board! You can also train cardio on the table, in this post we will give you an idea of how to do it, combining the sand with the sea. For the training we are going to need the SUP material that we normally use. The training has to be on the beach. To train, we will use methods such as HIIT (High Intensity Interval Training) and TABATA. Before this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - HIIT: https://youtu.be/c1pkiVyxpjA - TABATA example: https://youtu.be/pM-mabJaQos - Skipping: https://youtu.be/VGb_fJ81yWc - Jump squat: https://youtu.be/YGGq0AE5Uyc - Jumping jack: https://youtu.be/Ctb2-WeX3HQ - Mountain climbs: https://youtu.be/g1wnerWzORI And remember, it is

CORE ON FIRE!! In this post we propose a session of a more advanced level to work the core. With this table of exercises we will be able to work all the muscles of the core ( see previous post ) to be able to enjoy the SUP to the maximum.  For this exercise table we need only a TRX and a mat. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - TRX plank: https://youtu.be/d0w0Ifjrttc - TRX squat: https://youtu.be/J5lWO8EN4N4 - TRX rib grab https://youtu.be/6CeJglJRIGw - TRX side plank: https://youtu.be/cUBvSUScPoQ - TRX hip trhust: https://youtu.be/HYwYUHRIPGw - TRX lunge: https://youtu.be/Bvn1lP7jo8Y - TRX squat row: https://youtu.be/fCRP0TFCBxs - TRX standing fall out: https://youtu

CORE TIME !! In the following post we present a table of exercises dedicated specifically for the core. Everyone thinks that the core is only doing crunches, but the core is the entire middle part of the body and is made up of many muscles, not just the rectus abdominus, the muscles that form the core are the following: ABDOMEN (rectus abdominis, external obliques, internal obliques, abdominal transverse); LOW BACK (multifidus muscle, erector muscle of the spine, latissimus dorsi); HIP (gluteus, iliopsoas). For this exercise table we need a fitball, a bosu and a mat. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - Fitball plank: https://youtu.be/4JxaKKO4I_c - Isometric superman: https:

In this post we are going to propose a more complete table of exercises, in which we will need dumbbells of different weights to be able to perform the different exercises. The table is aimed at strengthening the main muscle groups, giving more importance to the back and shoulders, since they are very important in the SUP, and performing a number of series and repetitions in which the strength - muscular resistance will be worked; in this table we will work on supersets, which are two exercises in the same series. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos of all exercises: - Dumbbell bench press: https://youtu.be/Soq7ElEu0MU - Bent over dumbbell row: https://youtu.be/dwimbUbPabI - Dumbbell front raise: https

In today's post we will propose a table of exercises to do at home or anywhere, without needing material, working with our own body weight. This table of exercises will be aimed at strengthening the whole body in a basic and simple way. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation And remember, it is necessary stretch after every session! Here you can watch videos of all exercises: - Squat: https://youtu.be/EhnwoUrDh_g - Lunge: https://youtu.be/HacUpgo8h80 - Push up: https://youtu.be/5eSM88TFzAs - Front plank: https://youtu.be/YuVr-YPGRUI - Side plank: https://youtu.be/9Q0D6xAyrOI - Dipping: https://youtu.be/BjFa9zSDO-E - Superman: https://youtu.be/-j49_fEiTjk ALOHA!! Nacho.

SUP is a sport that involves many muscle groups and many factors intervene such as coordination, balance, proprioception, strength, etc. ; or these reasons, it is very important to perform a functional training applied to SUP. In the following training post that we publish, we will give you examples of sessions so that you can enjoy SUP in the best possible way. The sessions that we publish will be oriented to people of a medium physical level who wish to paddle surf moderately, they are not applicable to people of high performance. Having said that, we will publish two training sessions each day, one at a basic level and another for a more advanced level. What should i train to do SUP? As we have said before, in the SUP many muscle groups and many factors are involved and, therefore, it is easier to suffer injuries or other damages for performing this sport in an "irresponsible" way. With an adequate functional training we can get to enjoy the SUP safely and in better

Hello everyone, Today we will like to share with you this Interview we made to our Uni mate Jose Maria. Hello Jose Maria, we know you because you are our University mate, but can you please introduce yourself as a SUP rider? Hello guys. Of course, so my name is Jose Maria but in the SUP RACE world, I'm known as AVILA. I'm 23 years old, as you know I'm finishing my University degree and I'm a SUP Rider since two years ago. How do you get started in the SUP RACE? I've been practising sports all my life since I was 5 years old, I used to practice Athletics but unfortunately, I get injured by a motorbike accident 3 years ago so I had to say bye to Athletics and find a new sport were my injury don't hurt me. I found the Stand-Up Paddle at the Uni and I started practising in Summer on my own. How was your first year practising SUP RACE? Oh my god! At the beginning was horrible I was falling down to the water all time and I couldn't paddle for more tha

Hello guys, how are you? In this post, I will like to introduce you to the Circuito del Mediterraneo SUP RACE 2018. What is the Circuito del Mediterraneo? The 'Circuito del Mediterraneo SUP Race (CMS)' , is actually the best sup race circuit in Spain. There is a total of 13 races around all the Mediterranean sea and one of two f them they're celebrated in two of the most important rivers in Spain, El Tajo in Madrid and El Guadalquivir in Sevilla. Why is the 'Circuito del Mediterraneo' the best circuit in Spain? In this circuit, we have more riders than in the others circuits of Spain. Also, we are lucky to have a great level because some of the top riders of Spain are from the Mediterranean. Can anyone participate in this Circuit? Yes, of course, there are many categories to compete since the little children to the Elite. You also con race in the Amateur category. Where is the next race? and how can I sing up? Next race will be in Valencia on t

Hi everyone! How are you? So today I will like to give you some tips on what should you bring when you go training SUP Race. Ok, let's start... When I go for a training I usually bring with me: 1) A segurity element, I always bring the Leash it doesn't matter if the sea is flatwater or choppy you never know what can happen. Also if the sea is really choppy and I'm paddling on my own I use to bring a RESTUBE. 2) I always wear Water, I don't mind to bring it on my camelback or in a bottle. Plase if you're going to paddle with a bottle make sure that is not a plastic water, we don't want more trash in the sea. In summer when is really hot, sometimes I also bring mineral salts with my water so I make sure I dont get dehydrated. 3) Sometimes I wear a cap or visor because of the sun also is a good way to don't get sweat in your eyes. 4) You should always put sunscreen, is really important to don't get burned by the sun. Make sure you buy a good

Hello everyone, Today I will like to give you some tips for choosing your paddle if you're thinking to buy one. First, you will need to know there are a lot of kind of constructions and materials, but we will focus on the use you are going to give to your paddle. So there we go.. 1)  If we are going to paddle short crossings, I think the best option for you will be to opt for an adjustable or fixed aluminum and / or fiberglass paddle. They are the cheaper ones. 2) If you prefer to make long crossings or run medium / large waves, a fixed carbon, kevlar or wood rowing will be a good option if your level r is medium or high. For beginners that want to advanced levels, I  recommend an adjustable hybrid rowing, to start moving in the waves and achieve progressively longer crossings. 3)  If what you like is to go down the river ,  I will recommendable you to buy the fiber oars with plastic shovel or reinforced fiber for the blows. 4) And finally, if you're looking f

At last I decided, I could never come so well to get up early before class one day to clear the mind. And it is that, this morning, Monday, the most difficult day to get up to do things, I have done it with desire. Today, we had an exhibition in class that went well, but had to resolve some issues before to be able to continue the week strong and excited. So, this morning I set the alarm clock at 6:00, to go paddle an hour before I had to go to class. With gummy in his eyes and with little desire for anything, I decided to leave the house without breakfast to go to paddle. I arrived with the board that my friends usually lend me until I bought my own and I set out to enter the water. I can assure you, there is no better therapy to start a strong week than getting up early to do what you like. I thank you for having discovered this wonderful sport.

Hi ! Today I'm going to give you some tips for paddling in DOWNWIND conditions. TIPS: 1st) Always use a leash and if its possible a life rest. This tip is the most important one when your're going to go downwinder 2nd) My second tip is that when you're going to paddle in Downwind is always paddle with a mate. Is really important to not paddle alone in a Downwind because you never know what can happen and believe me is really hard when something happened and you're alone in the middle of the sea. 3rd) If you're a beginner I will recommend you to start your rote going Upwind first so you can see how the waves come and how long is your come back and which line will be the best for coming back later. 4th) Do sprint intervals At its best, downwind paddling is a series of stints paddling hard for a few strokes, resting for a short period while you are gliding, then paddling hard and repeating it again and again and again. 5th) Try all the boards you can,

Hello everyone, How are you? I will like to apologise for the long time that has passed since my last post, but I've been really busy with my trainings and races. Today i will like to give you some tips for the SIDEWIND, probably the worse way to paddle.  If we are paddling and we are receiving the wind on our side, we have  2 problems. The first is to maintain the balance and the second problem is that the wind makes us drift. To help maintain balance and move effectively in these conditions we must place the feet like these: -The foot that we have where the wind comes, a little behind and the foot that we have lee a little advanced. This position can help maintain balance and counteract the waves caused by the wind. Another problem that we encounter when we paddle with the side wind is that we use to paddle a lot more on the leeward side to maintain the course and this kind of technique is really exhausting and also can be painful. So we can make the next tip: -

 Hello everyone, finally I could take time to go to look at tables. As I have spoken here, I am looking for a new board to introduce me more in the world of SUP. Today I was able to go to visit some stores here in my city, in Alicante that my colleagues have recommended me. I am looking for a very basic initiation board, that is not very expensive but not very cheap, that is a good companion of waves. In another place, the good weather is approaching here in Alicante and it is a past to be able to go out with my friends to enjoy a hard training or simply to destress after a long day of study (in a matter of 1 month, in principle, finish the degree). We'll talk soon! Carlos. I let you down a PDF with the new 2018 Starboard SUP Boards, the Avila is riding at the moment: https://star-board-sup.com/2018/wp-content/uploads/2017/09/2018-SUP-Catalogue-Lo.pdf

Hello Friends of SUP, since I practice this wonderful sport, I learned to value both the good days in which I was able to leave early to take a walk with the table, as the days of temporary in which I could get into the water to enjoy the waves , so it's about time I acquired my own board. That's why I upload this post, to get rid of praise for the lifestyle of sports related to the sea, completely away from the requirements of practice to compete in other conventional sports and long days of training for example Sports like football. In this sport, is enjoyed from the moment you look the day before the weather to do the next morning, to put the alarm clock excited to go out with the board before going to class, and even, when the sea has the perfect conditions to leave , it goes before the sea to go to class... In short, I think it's time to buy a board to introduce me more in this fantastic sport, obviously I will not buy the most expensive table, but the mo