Gone with the wind

Gone with the wind and the wind’s gonna take her

Gone with the wind and the wind’s gonna take her high

Gone with the wind and she flies like a feather

Gone with the wind and the wind’s gonna take her high (so high)

Noora Noor

What every girl should know about windsurfing

I came accros blog site of Miriam Rasmussen. Well, you have to read this (even if you are boy).

1. TRANSFORM YOUR BODY
2. EAT ANYTHING YOU WANT
3. FORGET YOUR WORRIES
4. SURROUND YOURSELF WITH HAPPY PEOPLe
5. TRAVEL THE WORLD
6. LOOK LIKE A BEACH BABE
7. MEN LOVE WINDSURFING GIRLS
8. ITS FOREVER
9. NEVER GET BORED
10. BUILD YOUR SELF-RESPECT

READ MORE ABOUT THE ABOVE

South wind classic

South wind (jugo) classic starts with few sunny and very windy days. On third or fourth day, there comes the rain. Or at least that was the case before climate went awry. However, we were lucky to get the good old windsurfing experience as it should be.

You can check the photos from 05.11.2014. from Jadrtovac, Croatia, until now, the best speed spot here. Photos by Branko Aničić & Windsurfing, Kite - Extreme Shop.

The Big Feeling

...faster or slower sometimes doesn’t matter…
is the big feeling that you have when you dream big
that will give you the sap its keep you alive!
When you step in the Canal, you get going, you see the sand flying,
you close the sail : you just wanna go……
because you think that this run... could be your run…
That’s the most beautiful moment.
And for that we are here!!!

There is some moment in which we can let the numbers to the mathematical…..
in that moment we are just living our windsurfing dream!!

Forever Speed,Principe Andrea Baldini
ITA 223

Wind prayer

It's a simple wish: to have this 3 moments everyday: 

 

moment no. 1

moment no. 2

moment no. 3
Karpathos, Greece, 24.08.2014.

 

(Of course, that means you have all what happens before, after and in between! :-) ) 

 

 

 

Soulwindsurf Team on Karpathos

After two weeks with gusty Karpathos wind, clear blue Aegean Sea, some great results and lot of fun, there is a smile on happy faces of ladies and gentlements from GTC Soulwindsurf Team!

Vladan Desnica, Urška Kavčič-Desnica, Linda Vrljevac and Adrian Kezele

Another day on Karpathos

There is no need for too many words... See the gallery on Soulwindsurf Facebook Page, and find out how it looks (16 photos) in the kingdom of the wind!

The taste of Naxos

My God, I love to explore Greek islands! They are all so magical, each in its own way. This year I visited Naxos, the largest island in the Cyclades island group in the Aegean. The area of Naxos is 428 km2, the island is round, with mountains in the middle, rocky and somewhat unaccessible eastern side, and much more likable western shore with long sandy beaches.

The connection with the mainland is good. You can reach the island by ferry in 4 to 5 hours. Of, course, there is an airport there, in case you like to travel faster. Accommodation is good and prices are reasonable - you can find a studio for 35 Euros per night. The people are nice and you will for sure have a warm welcome wherever you go.

And the food... Ok, about the food - later. :-)

First things first - the wind. Sadly, I was not lucky with the wind. Only 2 days out of 6, it was possible to windsurf with 7,8 and 114 lit board. Barely. However, I got the taste of how it is there when the wind is stronger.

It seems to me that the eastern side of the island gets more wind than the western side. That is unfortunate, because, eastern side is rather wild. If you could find a way to windsurf there, when meltemi (Greek summer wind) is strong, you would probably face the waves up to 3 meters.

Windsurfing spots are where the tourists are - on the western side. The first one is few kilometers south of Naxos Chora, the biggest, and actually the only city on the island (the rest are more like villages). It is a lagoon, 1 km long and some 500 m wide. Shallow, mostly 1,2 -1,5 m deep. The long reef is separating the lagoon from the sea, pacifying the waves and making it very friendly to beginners,  but also to those who like more flat conditions. However, it can be crowded there - I would prefer more space.

This lagoon is however ideal for learning anything related to windsurfing: from first steps to jibes or freestyle moves. There are two Centers in the lagoon - smaller with JP boards and North Sails, and much bigger RRD/NeilPryde center. If you rent your equipment, you will find what you need in the freeride-freestyle-wave category.

If your taste is like mine and you want more space, go some 10 km south of Chora to the place called Mikro Vigla. It is probably one of the most beautiful bays I have seen in a while. I didn't see any windsurfing center there, but I may be mistaken - it is a big place and I didn't have a chance to walk all around the shore. When wind picks up, you can expect choppy conditions and small waves there.

All in all, Naxos is a place to visit if you like moderate wind conditions, chop and small waves. And, it is ideal for beginners. It is not a place you will come only to windsurf, but more to enjoy all kinds of summer pleasures in one package, including windsurfing.

And this brings me again to the food... :-)

My infatuation with Greek cuisine is probably known to my readers. When I travel, I travel also to discover some new tastes. Or the variations of the old ones. Two restaurants on Naxos made to the list of my top 5 favorites! That is a success, and a surprise!

Since it is a windsurfing web site, I will be short in my recommendations: visit Labyrinth Wine Restaurant in the Old Town Naxos. Better make a reservation - it is packed every evening, and for a good reason! The prices are little higher, but you will not regret whatever you spend there!

And the second one is Rotonda Restaurant, some 20 kilometers inside the island, on the way to Apirathis. Beside the amazing view, you will be amazed with the rhapsody of tastes!

Well, what can I say - Naxos is a place to enjoy!

Packing for Greece

Finally, it is this time in a year! It is time for a trip to the places where wind never sleeps. I am specially excited, because lately my attention was on some other life issues. But, now, the van is packed and ready for a ferry to Greece.

This year, I will shortly visit island Naxos (and, of course, report to you what you can except there windsurfing wise). After that, my usual destination: the kingdom of the wind  - Karpathos! Stay tuned for soulwindsurfing news!

Nice bora in Karin, Croatia

After a long time it was a bora (NE wind) of your dreams!

Like in old days, some 10 years ago, before climate change became palpable in the wind, making it more changeable and hellishly gusty in Karin, it was everything you could wish for a perfect windsurfing session!

Constant 20 kt, +/- not more than 2 kt, warm, crispy air, blue turquoise Sea... Ahh!

Don't throw plastic bags in the sea! Please.

Tourist season brings a lot of people to the Adriatic Coast. Nice, if you like overcrowded beaches and a lot of fun. However, where there are a lot of people, there is a lot of garbage, too.

I want to warn you about one special kind of windsurfer-dangerous garbage: plastic bags in the sea!

Before you let something like that fall in the sea - maybe because you are innocently careless and the wind just picked it up from the beach, or maybe you are shamelessly careless and just threw it from your rented boat or a shiny yacht you own - think about the consequences. It is not only that you have polluted the nature - it may be that you just harmed some innocent windsurfer very badly.

Namely, plastic bags don't sink, but they also don't float on the surface. Usually, they have very dangerous characteristic of floating just below the surface, some 20-30 cm in the sea. That means, if you are windsurfing, YOU DON'T SEE IT until it is too late!

If you hit the plastic bag with your fin, that means catapult. The board stops abruptly, and windsurfer’s body continues to move with high speed. Anything can happen - from just a couple of bruises and broken mast to destroyed life due to broken neck.

And all that because someone was careless.

Few days ago, I had a windsurfing session in Zablaće, near Šibenik, Croatia. I had to make slalom between at least 5-6 plastic bags floating in the sea and waiting for its victims. It was not a relaxed feeling at all.

So, I can just repeat and ask everyone: don't throw plastic bags in the sea! Please.

Bike Flow Ride

When there is no wind, bike ride can do the magic just fine!

If you come to the middle Dalmatia in Croatia, around Šibenik, use some no wind day and take yourself, and your family and friends, on the walk or maybe a bike ride, on the new path by the channel of St. Ante, at the see entrance in Šibenik. You will not regret it, for sure!

This video is just a small part of the "in the fow" feeling I experience every time I go there. Enjoy!

When heart rate goes down, enjoyment goes up!

Training session, 06.06.2014., Srima, Croatia

10 months ago I posted the example of heart rate monitor results during the windsurfing session. That article was a part of the series about zone training, especially about the importance of monitoring the heart rate and keeping it as low as possible.

Some 10 years ago I was fully into zone training, but with time I neglected it. When posting this article last year, I was actually inspiring myself to start with it again. And I did. Instead of paying attention to outer performance, I turned inside and started again with breathing techniques and especially with cardio and zone trainings (basically, you exercise while keeping your heart rate between 60% and 70% of your maximum heart rate).

Also, instead of only windsurfing I started to ride a bike and do some trekking. And, while windsurfing, I was listening to my own advice from the article "Warm up more", meaning that I am starting each session with 2-3 minutes ride, followed by 2-3 minutes of resting, and repeating that cycle 3-4 times.

Yesterday, I put my training style on test (which is many times enormously considered to be "too easy")
and made a heart rate recording in similar conditions (somewhat milder) as 10 months ago.

Take a look at the comparison of heart rate data on the picture below.

Just few remarks:

Average heart rate 14.08.2013: 132 or 80% of HR max.
Average heart rate 06.06.2014: 116 or 69% of HR max.

Max heart rate 14.08.2013: 166 or 98% of HR max.
Max heart rate 06.06.2014: 139 or 83% of HR max.

Calories consumption 14.08.2013.: 1642
Calories consumption 06.06.2014.: 1139

So, quite similar sessions in duration, more distance traveled, even more planning, and with considerable less effort and strain!

I am happy to see that my trainings give results. And if I can do it at the age of 52, younger athletes certainly can do even better! Imagine doing all what you are doing now, but with almost 30% less effort.

When heart rate goes down, enjoyment goes up! Not to mention the effects on health.

My warm recommendation to everyone, especially to more mature windsurfers and athletes in general,
(to prevent and lower the risk of heart problems) is to put more attention to what their heart is doing while they are windsurfing.

You may also wish to read folowing articles:
What Is Your Heart Doing While You Are Windsurfing
High maximum, Low minimum

Marsa Alam, Egypt; March 2014.

piše: Davor Stančić

How did I finish in Marsa Alam?

Well, during my last visit to Dahab, I was thinking that I found a perfect winter place for windsurfing. I booked a stay in Dahab during February. But, just a week before my trip, there were some unfortunate tourist killing on Sinai, some 100 km north from Dahab. Also, there was a terrorist warning to tourists not to come to Egypt. The goal is to destabilize Egypt economy which is largely depending on tourism. And, they were successful – most of the tourist’s trips to Sinai were canceled.

So, what now?

Hurgada was open, but I was not impressed when I was there last time. And there was Marsa Alam!

Well, I thought, why not?

I heard about Marsa Alam before, as attractive destination for English windsurfers. However, it is in the middle of nowhere, quite south, towards Ethiopia.

The trip was... well, 5 hours of drive from Zagreb to Vienna, couple of hours waiting on the airport, 5 more hours of flight to Marsa Alam, hour and a half drive through the desert plus half an hour more by walk!

The Mistral windsurfing Centre is run by nice Italian guy – Ivan, with his Russian girlfriend, Snježa. Of course, there are few of those Egyptian boys serving at the Center, helping with the equipment and being nice to customers.

The Center is big and well equipped. Even with 40 active windsurfers on the water, there was no shortage of boards or sails. The rental prices are somewhat higher, due to remote location. There is a hotel near the beach – Shar, but it is very modest, so due to my picky girlfriend companion, we stayed at hotel Gorgonia, some 3 km far away.

Due to that little inconvenience, I was walking every day from the hotel to the windsurfing Centre. It was 15 min walk through the desert, or 25 min along the beach.

The windsurfing spot is mostly good for wave riders. Flat area is small: some 50 m depth and 250 m along the beach. However, it is enough for practicing jibes and other moves when there are not so much people on the water. Beyond that – waves, waves and more waves!

During two weeks of my stay the wind was usually between 15 and 30 knots. It is side shore thermal wind, quite constant. The strongest wind

is around 14:00, going weaker later in the afternoon.

I had some close encounters with see cow and turtles – big animals, fortunately harmless. The only danger is if you hit them in full speed. However, outside, among the waves, I tried not to think what kind of creatures live there, in the blue depths!

You have to watch for the rif when going out for the waves. Bad for windsurfing, but great for snorkeling!

Marsa Alam is not the destination for beginners. The range of conditions is not wide – the happiest windsurfers are definitely wave riders.

I made some photos on no-wind day. The rest of the time I was quite busy. :-)

Bora

After quite some time, I was back on the water. Not very successful, although very happy!

Jadrtovac, small bay near the city of Šibenik, salty water, but more like a sweet water swamp - shallow and sometimes dangerous for fins. Until now, I thought it is good only for south wind. However, today, I realized, that also on Bora (NE wind), it can be interesting to chase some good speed.

Some interesting photos were taken by Emina. Two of them are here, and the rest you can check on Soulwindsurf Facebook Page.

Fun. Health. Energy.

It was in spring 2006 that I first met Nina Tanhofer and Žiga Hrček, a Slovenian windsurfing couple, joining one of their windsurfing camps in El Tur, Egypt. They were bursting with passion and energy, willing to share with us whatever they knew. In one week I have learned more than in years trying to do things by myself. Today, after much time has passed, and I have much more experience under my boards and sails, I still think I would profit from joining them again sometimes. And for beginners - by all means, they are one of the best you can find around if you want to learn windsurfing and having a great experience while doing it!

This is an interview with Žiga - one of those lucky (but also deserving) persons who managed to make a living from windsurfing.

SWS: Who is Žiga Hrček?

Žiga Hrček is a windsurfer! Defined by my education I am a psychologist, by the skills I have learned I am a graphic designer, by the papers a certified windsurf instructor and trainer but defined by soul: I am definitely and simply a windsurfer!

SWS: You are one of the rare individual I know who made a living from windsurfing. Is it right? You are full time professional? How did you manage to do that and do you think you can continue with it for life?

You could say I live from windsurfing. Once I have started to run our windsufing school together with Nina Tanhofer it seemed like all life events and decisions in the past got sense: traveling, taking part at competitions, teaching and working in summer months in windsurfing center in Bol... How did I manage this? First of all with choosing the right partner. I had experience, vision, professional knowledge ... but still without a motivator and someone who pushes you to strive for your dreams and without a perfect organization you can't run a professional windsurfing school. And Nina is a good motivator and a perfectly organized person. With years she became an experienced windsurfer too, and on the other hand I became more organized because of her. :-)

Žiga & NIna

SWS: I attended couple of your windsurfing camps and I was delighted with the service, the professional approach and, of course I learned a lot. What is the secret of your teaching? Why people love to join your programs?

The main reason is teaching on the highest possible level. We teach on a basis of the knowledge that we gained through thousands of courses we made in the past. We use different technical approaches, different accessories, different up-to date video supported techniques ... But at the end I would say the secret is to combine all that with relaxed and encouraging atmosphere which is present all the time...

SWS: If we set aside your work as a windsurfing instructor, how about you as a windsurfer? Why windsurfing? Can you tell us the reasons why this sport became the focal point of your life? Why not skiing, or... sky gliding, or whatever? What is so special in windsurfing?

Well, you are right, I also started to ski very young, much before windsurfing. But thanks to my parents having a small holiday cottage on the Slovenian coast, I spent every year only a week or two on the snow and almost 4 months on the sea. I was five when I got my first windsurf and my father taught my brother and me some basics. And then all summer months changed totally…

SWS: If you imagine a perfect day on the water, how would it look like?

Of course as any windsurfer I can be picky with the conditions like good wind, nice waves, warm sun etc., but what really brings a smile on my face is a good company. To windsurf with good friends together for hours… this would be my perfect session.

SWS: Soulwindsurf.com gained quite recognition for pointing out an inner side of this beautiful sport. What do you think about it? Do you experience something like "ecstasy" or "the Zone" when you are out there on the water, with the wind?

It is difficult or impossible to describe the feeling that windsurfing brings to someone who never tried. And there is no need to describe it to someone who experienced it. :-) I could say pure joy, adrenaline, speed, action etc., but I will never say enough.

There are many other ways to get more speed, but still rarely you can feel it so directly like planing on the water. The same is with jumps and maneuvers. But after years and years of freestyle and wave windsurfing it happens that I am still fascinated about the feeling of planing only caused by a wind.

SWS: When you are not windsurfing, do you enjoy in some other sports? How do you prepare yourself on physical level? What is your favorite non-windsurfing training?

My favorite "hobby" sport is stand up paddling. I love it so much I can't even call it a sport though it is a very good physical fitness. Lately I started to practice cross country skiing and badminton while my bike and snowboard wait in the garage for their time to come again. :-)

SWS: Let say I am a 25 year young. I want to learn windsurfing. Why would I come to your school? What is there to make my young life interesting?

By that age people still need strong and different stimulus. And windsurfing as a sport could offer much more than many other sport. It combines travel with new experience, new experience with effort, effort with frustrations, frustrations with success, success with happiness ... At every step of learning to windsurf there is a challenge and because of that, every success is more deeply appreciated. For this, it is important that an expert takes care that you improve fast and in the right way and that you avoid errors in learning. It sounds like a serious training but still there is a relaxed atmosphere. At the same time, through all this you manage to meet new people with the similar goals and at the end with the similar experience as yours. So... you get to travel, you get to get the tan, you get to see places, meet people, party at the evenings and yet you exercise, do sports, learn new things, beat yourself in your goals and by doing all that, having a blast in flip-flops.

SWS: On the other hand, let say, I just turned 40, never been windsurfing, and I wish to start something new, something exciting. Why would I choose to come to one of your camps? What will I experience? Can I come? Is it too late for me?

Some things about windsurfing go for all ages. All about traveling, meeting new people, facing new experiences and reaching your personal victories is the same for people of any age. As for the party part ... That is normally not a priority. :-) It is never too late. Actually average students in our courses are between 30 and 40.  In this age people usually achieve the biggest success in their careers but they are still young by soul and need fun and exercise and the feeling that they improve also in physical way. In our camps they meet other people in the relaxing environment. They make new friends, connections or if they are single maybe find even life partners.

SWS: When you will be 65, do you think you will windsurf? :-)

Ha Ha… Sure. I never doubt about that… My father is almost 70 and he is windsurfing. My oldest student is 75 and still every time he is trying to land an air jibe and his goal is to land forward loop on his feet. So… the better question would be how old shall I be when I learn the last move or maneuver.

SWS: In the end, write 3 words that best describe the soul of windsurfing; what is windsurfing all about for you?

Fun. Health. Energy.

***

Well, in three words Žiga said it all: if you want to have fun, be healty and have aboundant energy, you know what you have to do - go windsurfing! :-)

Žiga Hrček is one of the founders of Quicksilver windsurfing school which grew out of passion and love for sea, wind and  waves. They welcome windsurfers of all levels - from total beginners to advances sailors, who want to acheive perfection in their skills.

Boa Vista

piše: Davor Stančić

All limbs healthy and accountable? Well... if you think about see creatures – there are plenty of them in Boa Vista and you can eat them all the time. They serve them for dinner. Every single day.

Who knows how Cape Verde got its name... there really is not much greenery. Maybe climate has really changed drastically from time the first sailors came there. Or they came in August when it’s rainy season and desert blooms. Or, maybe it was just some kind of irony. Whatever it was, the wind blows on Cape Verde, day and night. No matter, down or sunset – it’s windy, anywhere from 17 to 28 knots. It’s gusty, and it’s always from the same direction.

Cape Verde is some 600 km from the west coast of Africa. It was uninhabited until pirates made their home base there. When the Portuguese succeeded to root them out, Cape Verde was made a slavery trading port. The population is mixed, mostly black, speaking many African dialects. The official language is Portuguese. Tourism brought increase in population, which are now around 700,000 souls.

From the very beginning I made some comparisons with Dahab and other spots in Egypt. Life conditions are similar (below European standard), but you can immediately sense that social atmosphere in Cape Verde is more relaxed. I believe, it is mostly due to the fact that women here are free to work, move around and show their sexy bodies in very tight clothes! (I got an inspiration to sing the praise of beautiful buttocks and charming almond colored eyes of Creole women there!)

One interesting thing is local dance called Funana. It is quite erotic, maybe even more than erotic. The ladies tale a stick under their squirts and then make a well-known movements and sounds imitating the intercourse. The Church tried to ban the Funana, but fortunately, it’s still there!

Windsurfing

Well, back to the topic... Cape Verde is good for windsurfing from mid October to mid May. I was on Boa Vista, bigger, but not so much visited place, from the two main islands in Cape Verde.

Since I was satisfied with All Planet Sport Center in Dahab, I went to their place there, too. On Boa Vista there are only two windsurfing Centers. Unfortunately, the number of boards, sails and the rest of the equipment is not as I expected (half the numbers from, let say, Dahab). I was informed that on Sal, the other touristic island, 60 km far from Boa Vista, the windsurfing centers are much better equipped.

During my stay in Boa Vista, two last weeks in January, there was only 5-6 of us in the Center, and maybe some 10 more in neighboring Center. Kiters were in somewhat larger number. Even with such a low visiting rate, there was a shortage of larger sails. We used mostly 5.5 to 6.5 sails. There was only one sail in 7.5, but sometimes we needed it.

Flat zone in front of the Centre is cca 700 m in length. On the other side of the reef there are some surfs for wave riding. Temperature was like during spring in Europe. We used short sleeve wet suits, or even lycra. However, in the afternoon the temperature dropped due to clouds, so I found full wetsuit more comfortable.

Very attractive Czech woman who leads the Center explained to me there are sharks around, but since the water is shallow and there is not much food for them, only smaller specimens (1.5 m in lengths) sometimes come near the shore. The bigger beasts are usually on the south side of the island.

Unlike the other places I’ve been, you have to carry your equipment from the Center to the beach and back. The two "bellboys" there are mostly spending their time sitting and watching. Well...

All in all, if someone is longing for a warm and windy destination in December and January, Cape Verde guaranties everyday windsurfing in shorty. But, you will have to settle for poor equipment offer (or take your own with yourself).


Expenses

The whole package costs (via Italian tourist agency from Verona) between 1700 and 2000 euros. That includes travel expenses from Zagreb to Verona, two nights in Verona hotel and 14 nights in Cape Verde (4 or 5 stars hotel), all inclusive, parking on airport in Verona, flights, visas, transportation from airport to hotel, health insurance. Flight from Verona takes 6 hours directly to Boa Vista.

Latter I heard about another option Zagreb-Lisbon-Cape Verde for 1000 -1400 euros.

Renting of windsurfing equipment was 400 euro for two weeks (including transportation from the hotel to the Center – otherwise you have to walk for 40 minutes; taxi for that time would cost me cca 70 euros)

The hotel was very cozy, relaxed, with self-service for three meals per day. I usually skipped launch, because I was out there, windsurfing.

Since the arrangement was all inclusive, there was not much need for extra spending. Fish is very cheap, but the rest of food comes with European prices. There is no food production on Boa Vista – everything comes in with ships.

Is it expensive?

Well, I was thinking about that while watching other guests in the hotel. Mostly, they are fat, looking sick and lazy. They work for years under who knows what kind of stress, and then they buy one or two weeks off in such a place.

Local workers are getting 100-200 euros monthly salary. But they are looking much healthier, relaxed and livelier. They live without modern civilization, with the nature. (Well, in spite of that, their smartphones were better than mine!) In villages, there is no water in the houses. However, it is warm, they do not need heating. Basic expenses are low. You can talk and make love in the dark, too.

And when you expose yourself to the experience of endless sandy beaches, hypnotic rush of the waves, unlimited power of the wind, the broadness of the see and the sky... all that makes you think about the purpose and meaning of life; about how small you are in comparison to the Universe.

Your worldview expands and you notice how small is the very planet you are standing on, in the middle of the vast space. The breath stops. The thoughts stop, too.

Eat Well and Windsurf Better!

by Domagoj Primužak

My dear windsurfers and all of you who feel like it, it's about time to bestir ourselves from the winter lethargy and startup preparation for the 2014 season.

I guess most of you spend winter days or nights in front of TV, eating all kind of delicious food, especially during the feasts. Some do it to drown windsurfing sorrows, but nevertheless, we all know an old windsurfing saying: „junk food is not good for planing“.

Therefore, the first thing I recommend to everybody is to reduce the food intake and to plan the menu carefully. Instead of 1 or 2 big meals per day, split the same amount of food across 5 to 6 meals along the day and thus speed up metabolism.

While eating several small meals throughout the day, our body gets signal there is enough food coming on regular basis and there is no need to store it in reserves (fat). Instead, food intake is used to maintain homeostatic state of our body and activates we perform during the day.

Now, if we reduce the amount of calories in these 5 to 6 meals, our body will receive regular but smaller food intake. Since it will be less than before or needed, body will start to consume its reserves (fat). This is the first step to get in better shape.

Next step would be to bring in cardio exercise as a weekly routine, at least 3 times per week. It could be cycling, skating, race walking, jogging, etc. This will speed up metabolism (fat burning).

Third step would be to fine tune daily diet to achieve nutrient rich meals rather than calorie rich meals. A few examples are listed below:

• Use carbs with lots of fibers and low GI like oat meal, brown rice, and whole wheat bread. Personally, I have very good experience with whole wheat burger.
• Combine carbs with vegetables. Let vegetables be represented with 50% on your plate and give priority to seasonal vegetables.
• Don't forget fruits, apple is essential; one apple a day keeps doctor away ;-) Banana is good, but makes metabolism work slower.If you don't mind ethics, meet is very important as it provides essential proteins for your body recovery. Choose chicken breast, turkey, veal, beef, salmon and hake. Vegans and vegetarians already know how to enrich their menu with soy, tofu, beans, grains, etc.
• Eat fish rich with oil; salmon, tuna and mackerel are typical examples.
• Vegetarians and vegans can boost protein intake with superfood like hemp protein powder as well as hemp oil that speeds the recovery and repair of soft tissue damage.

Do your best not to eat late, consider 19:00 to be the time for your last meal. After that, relaxing walk session would be more than welcome.

And, never, but never forget to drink at least 8 glasses of water per day.

Finally, once a week, Sunday or any other day that suits you best, it is necessary to have cheat day - the day when you will eat everything you like and eat as much as you like. Can’t believe it, but this will help body to boost metabolism and lose fat!

These were the tips how to reduce weight and improve our capabilities. But that is not all we need to plan. It is necessary to improve endurance too and this is exactly what we are going to talk about in the next article.

First time in 2014.

There was some very windy and beautiful days already in 2014. However, my sails were safely dry, while I was pursuing means for paying my bills. First windsurfing happened this Sunday, on light wind (12-15 knots), but enough to make me happy and smile. Košljun bay, island Pag, Croatia. Can't wait for the next time!

The Sun Salute

Previous article from the same series: Dart Vader Ujjayi Breathing

The Sun Salute, or, as called in Indian tradition - Surya Namaskar, is one of the most efficient warming up exercises I know.

This exercise stretches the whole body; warms up the muscles and prepares you in a balanced way for your beloved sport activity.

Before your training, as a warming up, you can do 10-15 rounds of surya namaskar, at fast or increasingly faster pace. Surya namaskar is also a very good cooling down exercise. After your training you can do again 10 rounds, this time at a slower pace, with longer stretching poses.

You can connect – actually it is good that you do it – the movements with a rhythmical breathing. If you can do it with Dart Vader Ujjayi breathing, even better.

In my experience, the Sun Salute decreases the time spent in warming up and preparing for windsurfing. For example, 5 minutes of good, fast rounds of Sun Salute, together with ujjayi breathing, is equal to 20 minutes of classical warming up with stretching, running, jumping, or such things. Actually, when on the shore most of the time you don't have enough space to do proper warming up. For Sun Salute all you need is two square meters of space!

Darth Vader Ujjayi Breathing

Strange title denoting a very useful technique! Watch the video and this combination of famous sci-fi character and ancient yogic breathing skills will become clear.



Important notice
In the video I used the original "Star Wars Theme" by John Williams. Due to copyrighted material, YouTube noticed me that in some countries (for example in Germany) it will not be possible to watch the video. My apologies for that. If above video is not playable for you, you can try to watch it via Vimeo. Here is the LINK TO VIDEO.


Here are some additional explanations.

Intensity of "rushing sound"
It may be that I overdone the intensity of the "darth vader" sound in the video, but I did it with an intention to make it audible. "Snoring" sound may come into picture when overall activity becomes equally vigorous. Have in mind that breathing like this should not be grueling, but pleasurable. You should not strain. Just breathe comfortably, while narrowing the glottis.


Rhythm
In the video you have two examples - slow breathing (suitable for 50-60% of your maximum heart rate), and faster breathing (suitable for 65% up to 85% of your maximum heart rate). However, how slow or how fast will you breathe, depends on your body!

Start with slow pace, build it up in balanced warming up exercise of your choice (in the next article you will learn about Sun Salute, one of the most efficient warming up practices). For example, 10 inhale/exhale rounds per minute can be good starting point.

Of course, you should try to keep the breathing pace as low as possible, while inhaling enough oxygen. With time, the breathing pace will go down, the heart rate also, but the intensity of your movements will go up.


Time is required

The use of the “Darth Vader Ujjayi breathing" is one of the most important steps in training for the experience of the Zone. However, adjusting the body to a new way of functioning is a slow process. You will need at least 4 to 6 months to become an expert in it. In the meantime, it is possible that your performance will temporarily go down. Namely, you will have a tendency to switch to mouth breathing. And, during the moments of the greatest effort, it will be hard to keep the Ujjayi rhythm, so you will slip back into the old habit. If you wish to continue with Ujjayi breathing, you will have to slow down. With time, the body will adjust to new way of oxigen intake.

Professional athletes usually don't have time to make such an adjustment to their body. They can't afford to go down with results for so long, in spite of the fact that in the long run, results may become better.

Recreational athletes are in a better position. We have time to do it. There is no pressure regarding the results. And it is worth of every second spent in trying the new method! Once you adjust your body, the potential for improvement is unimaginable.

Once you are able to breathe like this during the whole time of your training, you can take two different directions:

1. If you are performance orientated, you can keep the breathing pace and heart rate at the same level, while increasing your strength, speed, endurance, or whatever is the measure of your sport performance.

2. If you are experience orientated, you can make breathing pace and heart rate even lower, while keeping the performance on the same level, thus creating in your consciousness fantastic experience of "doing nothing" while "doing everything". The experience of the Zone will be open to you!

Happy and windy 2014!