Surf Training Factory

Our World That Revolves Around Surfing

Salomé Abeger

Reintroduction of the Longboard

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Longboards and its history

Longboards are the original surfboards used in surfing from the beginning of time. First designed and surfed by the Hawaiians and Polynesians before it became an American state. The original length of a longboard varied from 9-24 feet of solid wood and did not have a leash plug or fancy removable fin.

The history of longboards and surfing history comes a long way and seeing the evolution of it throughout the years is breathtaking. When some people were not allowed to surf longboards because they were not “kings” to now, people are starting out on longboards. Makes surfing one of the oldest sports but not so popular sports. Since the longboards much bigger it makes sense that it floats, balances, and holds more weight than other surfboards.  

Where it all comes from

Where the Longboard Comes From and its History Throughout The Years

Though these were more commonly used in the sixth century by ancient Hawaiians, the longboards of today are made a much more reasonable length and weight. They do not have to be 24 feet long and are not as heavy as they used to be. But the longboard size does start at 9 feet for anybody that does surf and compete in longboarding.

In today’s surf competitions, judges measure your longboard to make sure you have at least a 9 feet surfboard to be able to compete in the longboard division. Now you cannot surf a longboard in the shortboard division either, the maximum height is 8 feet.

The longboard was the standard until the 1960’s when the shorter version surfboard was introduced. The shortboard was more popular because the size made the board easier to transport to and from the beach as well as in and out of the water. It also looks much cooler to the young kids that are watching the World Surf League championships tour events which are all performance shortboards.

The smaller board also offered more maneuverability and more speed. Allowing the surfer to move the surfboard a lot easier and doing tricks and maneuvers that could never be done on a longboard. With the introduction of polyurethane and fiberglass for the shortboard, the longboard was refurbished and reintroduced in the 1990s.

Modern Longboards

Modern Longboard Design

Now lighter, the longboard became more of an interest to avid surfers. Surfers began to integrate the new attributes of the shortboard with the sleek lines of the once dominating longboard.

Modern longboards have become shorter in length, now averaging 9ft-10ft instead of the original 9ft-24ft. Even though the long surfboard is now shorter in length, it still retains most of its original design, including the single fin for stability. Some modern longboards also allow for the surfer to add two smaller side fins to make it more like a shortboard. But when adding more fins, the maneuverability of the longboard is harder. Which is why most surfers will surf a longboard with a single fin.

Different types of longboard fins

Glass On Versus Removable Fins For Longboard

Back in the day, the fins were what we call “glass-on fins” which were resin shaped into the back of the surfboard and not removable. Nowadays, we have what we call “fin plugs” which allow surfers to remove and change fins whenever needed. It is also much easier to travel with a longboard that has removable fins than one with a glass-on fin.

When a glass on fin breaks, the entire fin has to be reshaped and sometimes not doable. Which means that the entire longboard will not be able to be surfed again. In today’s world with so much technology, if a fin breaks, you just take it out and buy a new one. Or if the fin plug breaks, you can repair it and replace the fin plug.

Because Longboards are longer and do not require the surfer to gain a lot of speed from a bigger wave, the need for maneuverability isn’t as high as with the shortboard. The longboard has its advantages for the beginning surfer since it is more stable and easier for a beginner to balance and stand up for the first time on.

The length and weight of the board make catching waves easier. That is why most people will surf a longboard on smaller days, and then will bring out the shortboard for bigger days. Surfers can literally Hang-ten on these larger boards. This is accomplished by standing on the nose of the longboard with your toes hanging off the end. By putting -toes on the nose- a surfer can -hang-ten-. Surf Terms and tricks can all be found for longboards. Professional longboard surfers have been able to accomplish some tricks and maneuvers that surfers do on a shortboard. But it does take a lot more speed and power to execute them.

Hanging Ten On A Longboard

Longboards are to this day the surfboard that will always keep its original shape. They will always be looked like an old school board and will always be remodeled for better performance. But after all, a longboard is a magic surfboard that you can just chill and enjoy your session with. It is slower and a lot more fun than a shortboard. A longboard allows you to ride long waves and catch small waves.

If you have yet never tried surfing a longboard. I would head on over to your local surf shop and rent one out for the day. You will gain the appreciation behind this great surfboard.

10 Ways To Get More Antioxidants Into Your Diet For Surfing

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Adding Antioxidants In Your Diet For Surfing

It’s no secret that antioxidants are incredibly beneficial to good health, especially when you are performing an extreme sport like surfing. It’s believed the antioxidants in foods can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organs healthy. I mean who doesn’t want to feel great and no worry about disease? …Everybody!

Given all we know about antioxidants and their beneficial properties, it’s amazing how more and more people don’t get enough fruits and vegetables into their diet on the daily basis. Remembering that fruits and vegetables are the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables per day. But 7-10 serving is best for people that burn more calories than they consume, like surfers.

There are 10 steps to getting more antioxidants into your diet as a surfer:

Breakfast

Smoothie Bowl For Breakfast To Add More Antioxidants For Surfers

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice, and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.

A good and energetic smoothie or even smoothie bowl can be extremely beneficial. Or even a nice toast with coffee, orange juice and plenty of fruits can be very tasty and healthy. The best way to get the most out of your breakfast is to wake up earlier and take your time when eating. It is known to be the most important meal of the day, so why not enjoy it.

Snacks

Chia Pudding and Berries As A Snak To Get More Antioxidants Into Your Diet For Surfing

 

Here’s an easy way to get more antioxidants in your diet when surfing all day at the beach or when at work. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

What about some almonds? Don’t forget to not eat more than 5 a day. An apple or banana can be very filling too and easy to pack.

Lunch and dinner

Adding A Salad To Lunch Or Dinner Is Healthier For Surfers

It might sound trite but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mix of fresh vegetables like string beans, tomatoes, peppers, and red onions. You could even add some carbs such as couscous or rice or even pasta to make the salad a little bit tastier. Surfers need to eat some carbohydrates to keep them on the go and ready for action. Carbs produce energy really fast, but don’t eat too much of it!

Dessert

Berries Full Of Antioxidants For Dessert For Surfing

Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating. Some trail mix might be another option but don’t eat a lot of it since it does have a good amount of sugar added to it.

Beverages

Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea. And don’t forget to drink lots of water to stay hydrated during the day, especially if you are surfing and on the beach all day.

Think outside the box

We know we can get our antioxidant fix from berries, salads and things like that. But researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So, to your rice salad full of vegetables, add some beans for even more antioxidants.

Cook lightly

Cooking Lightly To Get More Antioxidants Int Your Diet For Surfing

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite. When grilling them don’t add too much oil. Also, a great way to not spend so much time in the kitchen to cook vegetables. You could always cut them up in big pieces, and put them in the oven for 30 minutes or so on bake or even faster on broil.

Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits. Rather than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor. That is really cool and you know exactly what is put on the vegetables and fruits, rather than guessing.

Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish. It might give you some new ideas from when you get back home.

Learn to cook

If you’re cooking, you’re not opening bags and boxes and putting them into the microwave or oven. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake. Cutting and peeling vegetables can be a hassle and can take a lot of time. But if you are cutting them up ahead of time, freezing them and only taking them out when needed. This will save you time and hassle and be easier to cook at the end of it all.

Eating more antioxidants as a surfer will make you feel healthier and will want you to eat more and more vegetables and fruits on the daily and even when not needed. You will be become creative with all of the colors and will want to mix things up all the time. Just remember that you should eat at least 5 servings a day of antioxidants but the best-recommended serving is between 7 and 10. And next time you are spending the day on the beach to surf, pack yourself a cooler with lots of healthy and tasty foods, instead of ordering a pizza.

5 Core Exercises For Immediate Result

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5 Exercises That Will Immediately Strengthen Your Core

Many people believe that your core muscles are the most important muscles in your body. After all, it’s quite difficult to move without using your core. These muscles actually start at your hips and comprise your entire torso up to and including your neck.

Think about it. When you sit up our of bed, when you lay down, when you pick something off of the floor, when you are surfing, when you are running. You are using all of your core muscles doing all of these everyday activities without even noticing.

When exercising your core muscles, you will become stronger, things will be easier to do, you will feel confident and you will be in phenomenal shape. I mean, who doesn’t want a six pack?! Or even a flat stomach with some abs showing?

Why Strengthen Your Core?

When your core muscles are strong you have better balance. Your mobility and ability to move in any position without stress or strain is improved. Your posture is better, which actually leads to more confidence and improved health. You will feel comfortable wearing that one dress or that one bikini that has been in your closet for years but never worn.

And you significantly reduce your risk of injury and pain. According to the American Chiropractic Association, on any given day 31 million Americans are suffering from back pain. The following exercises will help you stay strong and pain free. You need to understand that your core muscles and back are very close to each other and function together. As you strengthen your core, you will also be strengthening your back muscles if done correctly. This will lead to you not having any more back pain.

Plank

plank core exercise for immediate results

The plank is a movement that really works your entire core, and body for a matter of fact. To do a plank. Lie on the floor in a push-up position. Press up until your arms are straightened and hold the position. Keep you back from sagging and your bottom from coming up. Your entire body has to be in a complete straight line like a table. That’s a plank. You can make it more difficult by dropping to your forearms on the ground, in which it will then be called forearm planks.

 

Side Plank

Side plank core exercises for immediate results

The side plank is another movement you can do. From the plank, turn your body to one side and bring one arm up as you would be reaching the ceiling. You are supported by one arm by either being on your forearm or your hand with arm extended. Your top leg is on top of the bottom leg. Again, your entire body has to be in a straight line like a table.

To make it a little bit more challenging, the arm reaching the ceiling will come down and reach between your supportive arm and your body, and then back up to reaching the ceiling.

Hollow Rock/Superman

Hollow Rock and superman core exercises for immediate results

To perform the hollow rock and switching into the superman in one motion: Lie on your back on the floor. Tighten your abs. Raise your legs and shoulders/arms off of the floor. Keep your core muscles tight and hold the position for ten to twenty seconds. Now roll over, without touching the floor with your hands if possible. Your arms and legs are still off the floor and you’re positioned as if you are superman flying through the air. Chest and thighs are not touching the floor. Hold the position, roll to your back and repeat.

To make it a little bit easier, you can just perform the superman by itself. Lie on your stomach on the floor or yoga mat. Raise your arms and feet off of the group while keeping them extended. Keep your core tight and your back flexed. Hold the position for 10 to 20 seconds and reset. Repeat the process.

Crunches/Sit-Ups

Crunches and Sit Ups Core exercises for immediate results

Crunches, all of our favorite school gym exercise when we were younger. Or even the good old fashioned sit-up that we all hated doing as a child. Consider putting a small bolster or pillow under your lower back to offer support. On the floor, place your arms behind you and over your head. As you sit up, swing your arms with you and use the momentum to help you up. The movement isn’t complete until you touch your toes with your fingers. You can modify the movement by letting your knees fall to the outside in a butterfly position.

Machines

If you have a gym membership and have access to a glute hamstring developer machine at your gym, aka GHD, then you can use this machine to perform sit-ups and hip and back extensions. Before you try these movements, it’s important to get instruction on proper form. You can ask somebody at the facility to help you understand the correct posture or most of the time there are drawings on the machine, teaching you how to use it properly. You can hurt yourself if you perform the movement incorrectly and you might not strengthen the muscles you are wanting to workout. If you are doing the exercise incorrectly, you are also getting a wrong habit that will be hard to break after a while.

Add core strengthening movements to your workout routine at least twice a week. A stronger core will make your other exercises easier. You’ll burn more fat and have a healthier and stronger core. Your confidence level will boost up and you will love to workout core. We recommended adding it at least twice a week into your surf training workout routines but if you want to always workout your bas, you would add at least one core exercise in each workout that you perform.

If you want to learn more about surf training workouts to get you better at paddling, getting a stronger core, surf better, and longer. Check out our Surf Ranks program. It is 100% online and you will benefit from it the second you start performing it.

Nosara, Costa Rica Surf Travel Destination

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Nosara, Costa Rica: Great Surfing That You Should Definitely Experience

If you are a surfing enthusiast, whether you are a beginner, intermediate or advanced. Then you should know about Nosara, Costa Rica! This surf spot is one of the best to travel to for a great surf trip, it will never disappoint! No matter what time of the year you will be heading there, you will score some amazing waves. However, during the summer you will be sprinting down the beach since the hot black sand will be burning your feet all the way to the water.

Map of Where Nosara Is In Costa Rica Surf Training Factory

Where is Nosara Located?

Nosara is located on the Pacific side of Costa Rica and is known as the yoga center. This little town also ranks as one of the worlds leading surf towns. Anyone lucky enough to have caught one of the many perfect waves will understand why.

It is one of the most popular surfing destinations in the world and in Costa Rica. This is where you will be able to experience some of the best waves that you will ever get to ride. With black sand beaches that are extremely clean, almost never crowded lineup, and crystal blue water; you can be sure that you will be able to find this place to be a surfer’s paradise.

Perfect weather!

With ideal surfing climate with warm water, and perfect air weather. Nosara is combined with fantastic waves that is described as unparalleled all over the world, you can be sure that you will have a lot of fun surfing in Nosara. With a relaxed lifestyle, low cost of living, and stable economy, you can be sure that you will be able to afford surfing here. Accommodations are great and the food is amazing at the local restaurants around town as well.

Because of the high quality waves that Nosara offers; full service surf schools now make up a vital part of the local tourism industry. Many of the surf instructors in all of the Nosara surf schools are local surfers that have been surfing since the day they could walk. They are so great to chill with and they love to share their knowledge on the spot, waves, surfboards and so much more.

Surf Lessons In Nosara Costa Rica

Nosara, Costa Rica has a lot of surfing spots that you can try around the area.  Some spots are for experts only, while there are also spots that can cater to novices and beginners as well as experts for a smoother experience.

Different Surf Spots Around

Playa Guiones is one of the most ideal surfing spots in Nosara. You will get good waves in this part of Nosara and is perfect for novice and advanced surfers. If you are looking for better waves, Playa Ostional will be able to provide amazing waves for you.

However, this spot is only recommended for experts to surf in as there are sharp rock formations in the area, and heavy shark population that makes it a little trickier and more dangerous to surf at.

Also, Playa Ostional features blistering hot black sand beaches which are less accommodating to surfers. But if you are very good at sprinting then hot black sand beaches are for you since you will have to do so to get to the water.

The great thing about Playa Guiones is its pink sandy beaches as well as its multiple peaks from both the left and the right. With ideal beach breaks, you will definitely have a great time surfing here.

The beach is so long that if a spot is crowded, you can walk a little distance and find another spot that is not as crowded. If you want to travel to the hottest surfing spots in Nosara, you have to expect that this will be no easy feat as there are only very few paved roads in the area.

Playa Guiones Nosara Costa Rica Surf Training Factory

However, according to surfing aficionados who already traveled across Nosara, it will be well worth your time even if you have to walk some distance just to get to the perfect surfing spot in the area. Walking is very common in that area, since the roads are not paved, it is sometimes easier to walk and enjoy the view.

World Class Waves Year Round

Nosara, Costa Rica also has a long surfing season. 300 days out of the year will offer you world class waves for you to enjoy! You will be able to enjoy the best waves during October up until May. For the most ideal surfing experience, you may want to go to Nosara, Costa Rica between December and April. With this kind of surfing season, you will be able to have a lot of flexibility when it comes to your travel plans.

World Class Waves In Nosara Costa Rica Surf Travel

The best time to surf is in the morning. There are fewer surfers in the area and you will also be able to experience the best waves during this time of day. This means that if you really want to make the most out of your surfing in Nosara, then you will want to skip or avoid overdoing your wild nightlife and parties.

 

 

A sunset session is also super amazing to experience with the sun going down and uncrowded beach break. During the day, the wind will pick up a little but most people will be fine with it and surf anyways. It is just the locals that know better and live there that won’t be surfing there during the day.

Nosara, Costa Rica is one of the best surfing destinations that you should try to visit whenever you want to enjoy a chill surf trip with amazing world class waves. If you are truly a surfing aficionado, then you will definitely want to get to this place. Here, you will be able to have a lot of fun surfing. With a great climate combined with fantastic waves, you can be sure that your travels will be well worth it.

Surfboard Custom Painting

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Want to change it up and give your surfboard a new look?

Have an old board at home that is just screaming for a new, cooler paint job? Now you can do it by yourself at home with a little work and some creativity. It does not take much at all except a couple equipment and an idea of what you want your surfboard to look like. We usually buy blank (white no design) surfboard and we design it ourselves as soon as we get home.

If you are painting an old surfboard, you need to remove all of the wax, then tape your entire surfboard by overlapping the tape. You will then proceed to draw on the tape, remove the tape in the area you want painted and spray paint. Then clear coat the whole design and let it dry. It is a very easy process when you know what you are doing. If it is your first time, you will feel like you are overdoing things but honestly that is better than messing up the whole project and having to restart all over again.

To begin with, you need to have the right equipment depending on the design you want to do. You want to get it all before starting the whole entire project. Don’t start it and then having to go and buy equipment. Depending on the design you are wanting to get you will need to get colorful spray paint, low stick masking tape, a razor knife, and a bottle of clear acrylic sealant (either gloss or mate, however you want it to be like at the end) are the key items needed. Remember to do this process outside since the pain will spray all over the place without you noticing.

Also if you are redoing an old used surfboard, you will need to remove all of the wax perfectly and need to remove any paint that you longer want with paint thinner. Removing the wax is an easy process but takes time for sure. Pour some hot water on the wax and scrape it off with a wax comb. Then to be very sure it is all out you can use a “pickle” wax remover, it is the extra fiberglass from the surfboard when shaped.

If you want to make sure 100% that the wax is completely removed, you can also use some wax remover. This will insure all the wax is removed along with any residue. Wax will work against your painting efforts so even though this may be a painstaking task, make sure you do a thorough job for the best quality design.

Time to come up with the design for your original artwork. But think big. Bigger graphics will show up better and with all the work you are doing, you will definitely want to show off your work. If you are having trouble coming up with a design for your surfboard, look it up online. Look up your favorite professional surfer surfboards colors and design. This is what I do, and then when I find the one I want then, I change up a couple things so it is not identical and go for it.

Changing the surfboard design from a used surfbaord
This is one of my surfboard that I completely changed the design. I bought this surfboard like on the left and completely change it to the right image.

You can also just draw something on the surfboard without having to spray paint or anything like that. Lately, all of my surfboards have been coming in with different background colors, then I get home and draw a Disney character on each one depending on the background color. It is not huge but big enough to be noticeable. I currently have Cody the penguin from ‘Surf’s Up’ with a blue background and Nemo with a green background.

This is one case where bigger IS better. So just make sure that your drawings will actually stand out when wax is on it too.

Be creative. This design will tell your story. The next step is to tape your board from rail to rail all the way across and all the way down making sure to overlap the tape. This will keep the paint from bleeding through to the back of the surfboard. You don’t want drips of pain in the back.

Next is design time

Custom painting a new surfboard by yourself

Draw your design onto the tape, when finished begin to cut the tape in the areas that you want painted with the razor knife. This part is slightly tedious but be careful when cutting so you don’t mess up the design you are trying to achieve.  You don’t want to cut into the surface of your surfboard and make a ding. Don’t’ press too hard either, this will create a ding and some scratches. Keep it gentle and slow. It is time consuming but awesome step!

Peel back the part of the tape you want painted. Do that slowly and carefully as well, this is very tedious work but, in the end, it is so worth it.  Cover the rest of your board with newspaper to protect from the over spray, and make sure you are outdoors so that the over spray doesn’t spray your carpet.

Start with light coats of color, letting each layer dry before beginning the next or before changing colors. This will keep designs clean and crisp. Try to keep away from using heavy coats and try not to spray too close. If you spray too close, the pain will drip and not look nice and crisp, it would have to be removed and redone.

Once the design is dry peel the rest of the tape off, slowly and carefully. It takes a couple hours for the paint to be fully dry so wait before removing all of the tape, just to be sure.

 Clear Coat Time

Apply 3-4 layers of clear coat making sure to let each layer is dry before applying the next. After you applied all 4 layers of clear coat, let the surfboard dry for at least 24 hours before hitting the waves. This is just out of precaution for the paint and beautiful design you have made to not come off. Been there, done that! It is NOT fun at all.

Lastly, Wax your Surfboard

Wax your newly designed surfboard before going surfing

The only way you are going to be able to surf your newly designed surfboard is by waxing it! If you do not wax it, you will not be able to surf it obviously!

I hope that you find this article helpful in designing a new or old surfboard from home all by yourself. This will be fun and will cost you less than paying someone professional to do the job. If you are not too good at drawing, get one of your friends to do it! It will turn out great and beautiful no matter what.