Meet the 2012 South African Junior Surfing Team!

The following 12 individuals have been selected to represent South Africa at the 2012 ISA DaKine World Junior Surfing Championships, which will be held in in Panama at the break of Playa Venao, from the 14 - 22 April.

Joshua Smit of Amanzimtoti , will be the top seed in the u/18 boys , after winning the 2011 u/17 Boys title at the Hurley SA Championships and earning his first cap, he will be joined by emerging south coast talent Slade Prestwich who will be representing SA at this event for the third time, as will focused Jefferey's Bay local Dylan Lightfoot, and Warner Beach's Mikey Venter will be rounding off the u/18 boys team, earning his first cap.

Sarah Baum, also of Amanzimtoti , will lead the u/18 Girls, earning her outstanding 5th cap, and will be going all out for the u/18 girls world title after finishing 3rd in 2010. Emma Smith of Jefferey's Bay will be earning her second cap, and will be looking to put on a strong performance. Chanelle Botha of Warner Beach , one of the youngest team members will earn her first cap as will the rising star Nicole Pallet of Durban.

Scarbourgh's Max Armstrong is the 1st seed in the 16 Boys, he too earned his spot by winning the 2011 Hurley SA Champs, Benji Brand of Kommetjie will earn his 2nd cap and will be looking to put his recent injury behind him and will be looking for a podium finish, Eastern Province youngster Matthew Mcgillivray and Bolands Steffan Burrows will both be earning their first caps and will be looking to show the rest of the world what they've got.

The 12 person team is made up of 7 new caps, however all the surfers have been hard at work to make sure they are prepared and ready to compete at their peak, and with coaches like llewellyn Whittaker and Quinton Jones, and with Isaac February, you can rest assured that our surfers are in the best hands.

I've personally watched all these surfers come up through the ranks, judging them at numerous national events, All these surfers are very deserving of there slots in the team, and it was no easy task for them to get to where they are.

The team put on a great performance at the SA vs Reunion Island Challenge held two weeks ago in Durban, this was part of their preparation for worlds, Team SA took out the win in all 3 divisions, and managed to net 7 medals , 3 gold, 2 silver and 2 bronze.

So with just 25 days to go, its safe to say they are looking good.

To keep up to date with the teams progress or to read the teams blog so far clich the following link http://www.surfingsouthafricateams.co.za

Wade Botha

Bachelor of Sport Science HONS Exercise science UKZN 2010

International Surf Judge

SA Junior Surf Team

The 2012 South African Junior Team recently had their first team training camp in Durban, click the link to see the video clip put together of the team in action.

http://www.youtube.com/watch?v=1_rZa68YyLQ&feature=share

They will be off to Panama to compete in the 2012 ISA DaKine World Junior Championships in just under a month.

To follow the teams progress you can log onto the team website http://www.surfingsouthafricateams.co.za

Will post an article soon introducing the team.

Wade Botha

Sport Scientist

Some mid month motivation #getfitterinfebruary!

You Surf Like a Girl!

A statement that would land you a good slap a couple years ago, now days it’s a compliment!

Recently I got some positive feedback on my blog from the kind people at Girls Making Waves, complimenting my blog and sharing it for me.

With the gruelling qualifying tour for the ladies about to get underway they have asked me to, run a short post on some training techniques and guidelines to ensure the girls stay at the top of their game whilst chasing down those valuable points.

Despite the slump in girls surfing that South Africa is currently going through, with the lack of events, on which to build a competitive foundation, or the exposure the girls in the past had, there are still a hand full of girls who are determined to put South Africa back on the map as a force to be reckoned with in the world of women’s professional surfing.

Last year August I had the privilege of sitting in on ladies high performance camp at the Sport Science Institute of South Africa which was put on by Surfing South Africa, as an up and coming sport scientist and professional surfing judge it was great to see my two passions working together. The girls saws sport psychologist, dieticians, biokineticists and exercise sciences. It was great to see how involved the girls got and how eager they were to learn and I realised just how serious these girls take their surfing, and was surprised to see how many of the girls actually do cross train and keep themselves in shape.

Gone are the days on the beach bum/pot head stereotype that surfer carried for so long, surfers are now acknowledged as real athletes, Kelly Slater recently won the laureus Action Sportsperson for the 4^th time, just to prove it.

Like any sport you need to have a solid cardiovascular base fitness, this is achieved through endurance work outs (running, swimming, cycling, skipping ect.), it is important to maintain you cardiovascular fitness especially for the bigger breaks, where you are going to be paddling excessively or having to run around at beach breaks with strong rip currents, every minute you spend paddling or running around it time out of your heat where you could be scoring points.

This type of training also increases leg strength which adds power to your surfing helping you drive through the difficult sections, and you don’t need a gym to do this type of training all you need is a good pair of trainers or a skipping rope and some motivation. 30 - 40 minutes per day .

For surfing ideally you don’t want to be carrying excessive weight, so your cardiovascular training will elevate your metabolism, burning excess fat and increasing lean body mass, another way to burn off the extra fat, is muscular endurance type exercises using your body weight, push ups, sit-ups, squats, lunges and pull-ups, using you body weight so as not to “bulk out” you can tone up and increase you muscular endurance, allowing your muscles to work consistently for longer without fatigue e.g. those 2-4 hour sessions. These work outs can be done in 4- 6 sets with 10 -15 rep’s.

Flexibility is key in surfing; a good stretch goes a long way, a good 5 – 10 minute dynamic stretch before surfing will leave your body more supple and less prone to injuries.

video blog on dynamic stretching I did a while back http://alternatesportssolutions.blogspot.com/2010/03/dynamic-stretching-techniques-for.html

And finally core strength is one of the most crucial aspects to good surfing, this it helps in adjusting body positioning , to ensure that you keep you centre of gravity over you base of support whilst surfing , and keeping you on your board even through the big turns.

Core exercises that can be done on the go: Bridges, planks, side bridges, fury rows and many more.

So whilst on the road you can still train the major areas, even though you are nowhere near a gym.

· Cardiovascular Fitness

· Muscular strength and endurance

· Flexibility

· Core Strength

As a travelling judge I know how hard it can be to eat healthy whilst travelling, after a long day of travelling or being down at the event a quick take away seems so much simpler, but that’s were discipline comes into play, no one ever said it was easy.

Follow my new series of blog based on nutrition for health and performance for a better guideline, on health eating.

The fitter you are the less likely you are to injure yourself, and we all know you can’t compete at the top of your game unless you are both mentally and physically prepared and you can’t achieve one without the other.

We got some great talent giving the tour a full go this year with dedication and hard work, I think we will be seeing another South African on the Women’s World Tour soon.

Keep an eye out for our Saffa’s on tour this year, you can follower there campaigns on www.aspworldtour.com

Or like the Girls Making Waves page on http://www.facebook.com/GirlsMakingWaves?ref=ts

Pictured: Sarah Baum and Bianca Buitendag, two of South Africa's most talented hopefuls to qualify this year.

Courtesy of ASP

Wade Botha

Sport Scientist

GET FITTER IN FEBRUARY !

At the start of the new year everyone has these plans of how they will lead a healthier more active life style in the new year, and everyone gets off to a great start, from about 17:00 pm the streets are buzzing with walkers, joggers and cyclist, the gym in January is a nightmare, you can never get a parking never mind finding a machine or piece of equipment use, as frustrating as it is, it’s good to see so much of the community getting more active.

However by about payday in January that whole vibe has died down, the laziness has kicked in and majority of people has slipped back into their sedentary lifestyles, which are so much easier.

But let’s be honest no one ever said leading a healthy lifestyle was going to be easy , and three weeks of exercise or gym aren’t going to give you the results you were looking for, these things take time and COMMITTMENT (that’s the key word).

So with that in mind I would like to introduce Alternate Sport Solutions new campaign, titled Get fitter in February.

So for those January warriors, this is great for you ,you’ve spent the past month building up a great base fitness, now in February it’s time to kick it up a gear and push yourself.

If you are always training at the same intensity, doing the same weights, classes , running the same route and distance, your body will become used to this and you will remain in the same heart rate, fat burn and muscle building zone and your work out will just become a maintenance work out and you will see no further results and your fitness will plateau.

The only way to get fitter is to push your fitness levels, for example if you have been walking 3 times a week, now it’s time to up it to 4 or 5 times a week and transform your walk into a run/walk this week (run/jog for a minute and walk for two minutes and repeat for the duration of your walk, or that hill you always walk up , this month you run up it and just tell yourself I can and I will get to the top, yes your body will hate you at the time, but the next time you try it ...BOOM its easier , because you have now pushed your fitness threshold to a new level.

this applies to all levels of athlete’s, you’ve been swimming 40 lengths a day for the past month , now let’s break it down into 5 sets of 10 laps with a break in between each set , moving onto a slightly higher intensity each week of February , increasing the number of lengths as well. for example.

January was your month to build up your base fitness, February is the month build upon that base, get into that next heart rate zone, lose that weight and see the results.

So today is the first it the perfect time to start even if you did slack off towards the end of January just remember commitment and consistency will see you achieve you goals

I urge you to take the challenge and GET FITTER IN FEBRUARY!!

If you looking for any advice on your current training and how you can step it up a level feel free to drop a comment or contact me on twitterhttps://twitter.com/#!/WadeBotha88 or on the facebook group http://www.facebook.com/group.php?gid=321970828508

You can mention me (@wadebotha88) on twitter and hash tag #getfitterinfebruary and keep us up dated on what you are doing to get fitter in February.

Wade Botha

Bachelor of Sport Science

HONS Exercise Science UKZN 2010

Nutrition for Health and Performance – Part 2 – Macronutrients – Protein

Macronutrients are nutrients which are required in large concentrations in one’s diet, there are three macronutrients:

· Proteins

· Carbohydrates

· Lipids or Fats

This week we will cover protein.

When one thinks about protein, muscle is the first thing that springs to mind, that is because most of the protein in the human body is in fact in the form of skeletal muscle, bone tissue and organs, however these tissues are majority water with various portions of proteins.

Power and strength athletes are particularly interested in protein, its function and the role it has in the diet.

Proteins like Carbohydrates are made up of carbon, hydrogen and oxygen, however unlike carbohydrates and fats, protein contains nitrogen as well. The proteins within the body are made up 20 amino acids, majority of these amino acids can be synthesized by the body and are termed non-essential amino acids, and these do not need to be included in the diet.

There are however 9 amino acids which cannot be synthesized by the body , hence being referred to as essential amino acids which need to be supplied via ones diet.

The amino acid content within the proteins affects its ability to promote both growth and tissue repair, thus protein quality is highly important.

The high quality proteins include red meat, fish, eggs and poultry, low quality proteins are those which lack in one or more essential amino acid such as grains, beans and vegetables. This is where vegans experience complications, as plant proteins are referred to as low quality proteins, therefore to obtain the required daily protein wide variety of plant foods must be consumed to ensure that all the necessary amino acids are taken in.

In athletes the protein requirement is elevated, both endurance and resistance training athletes, in the endurance athletes, the increased requirement is due to tissue repair requirement and in the resistance athletes also require more protein to fuel tissue repair as well as to ensure a positive nitrogen balance to maximize hypertrophy.

Athlete Requirements:

Research has shown that the daily protein requirements for aerobic athletes is 0.8g/kg of Body weight and can reach up to 1.4g/kg of body weight , activity dependant.

Strength and resistance athletes have a requirement of 1.7 g/kg of body weight.

However because most individuals do not fall into one of these training groups , a general requirement for a broad spectrum of athletes has been developed , 1.50 – 2.0g/kg body weight, will supply the body with adequate amounts, assuming that at least 65% of the protein is of a high biological value, therefore vegans may require in excess of 2.0g/kg body weight.

There have been some concern for negative effect of an intake of protein in excess of 0.8g/kg body weight, but these are unsubstantiated, specifically in the healthy individual as the excess protein is broken down and the nitrogen is expelled as urea in ones urine and the ketoacids are used in one of two paths, as a direct energy source or converted in carbohydrates via glucogenisis.

Reference : Essentials of Strength Training and Conditioning, 3rd Edition. T.R. Beachle & R.W. Earle (2008)

Wade Botha

Bachelor of Sport Science

HONS Exercise Science 2010 UKZN

NUTRITION FOR HEALTH AND PERFORMANCE – Part 1 General Nutrition and the Food Pyramid

Nutrition is one of the most important aspects of general well being and performance in humans, food fuels the human body for exercise and other daily activities, over the next few weeks I will be running a series of posts on nutrition, and particularly nutrition for performance.

Good nutrition is vital to athletes who are looking to improve their performance, diet is not independently responsible for increases in aerobic ability, strength, explosive ability or power, however a good diet allows for individuals to recover faster, perform and train more optimally.

There is much confusion whether or not there is a specific diet to be followed by athletes on a broad spectrum, should it be majority carbohydrates or more of a protein based diet? The truth is that each diet should be individualised to the athlete and his or her goals, there is no one diet for all.

The diet of the average Joe will differ significantly to that of a high performance athlete.

The key factors to be taken into account when putting together a diet for a specific athlete include: age, sex, and genetics, body size, duration, intensity, frequency as well as environmental training conditions.

The Food Guide Pyramid, developed by the U.S Department of agriculture breaks the food groups down in 5 major groups which are required daily for good health.

1. Grains : whole grain cereals, bread, crackers, rice and pasta

2. Vegetables: Fresh, dried , canned or frozen

3. Fruits: Fresh, dried , canned or frozen

4. Dairy: Milk, yogurt, cheese

5. Meat and Beans: Red and white

There is one other group known as Oils, this is not a good food group, although it provides the body with Vitamin E as well as essential fatty acids. This group if combined with the other 5 groups can provide the needed calories for those athletes who require a high caloric daily intake.

Although it is not a “good” food group it is important that it is not completely left out of the diet, but it must be consumed in moderation to avoid complications.

It is important to have a good balance and variety within each of the food groups, i.e. it is more beneficial to mix your fruits up rather than eating just oranges.

Fruit, Vegetables and Grains provide the body with carbohydrates they also serve as a source of dietary fibre, riboflavin, niacin, folate and vitamin C.

Meat, beans as well as eggs are n excellent source of protein as well as zinc, vitamin B as well as iron, while dairy products provide dietary protein and calcium.

No diet would be complete without a good balance of all 5 food groups, below is an example of the amount of each food group that is required to sustain an individual who has a daily caloric intake of 2000 calories:

Grains (whole grain cereals, pasta, bread, rice crackers) = 170.097 grams per day

Vegetables (can be fresh, frozen canned or even dried) = 2.5 Cups per day

Fruits (fresh, frozen, canned or dried, fruit juice in moderation, high sugar content) = 2 Cups per day

Dairy (Milk, cheese and yogurt) = 3 Cups per day

Meat and Beans (meat, poultry or fish and beans, seeds, nuts and peas) = 155.922g per day

Oils (fats from plans and animals e.g. Mayonnaise, salad dressing, sunflower or olive oil and margarine) = 6 tablespoons per day

This is just a guide line as different individuals require different caloric intake, according to their training and activities.

Next week we cover Macro – nutrients.

Reference : Essentials of Strength Training and Conditioning, 3rd Edition, T.R. Beachle & R.W. Earle (2008)

Picture courtesy of www.disabled-world.com

Wade Botha

Sport Scientist HONS Exercise Science 2010 UKZN