HIRT

Wondering if there are surfable waves someplace you've never visited? Or have you had an injury and want to compare experiences? Do it here!

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steve shearer
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Re: HIRT

Post by steve shearer » Tue Dec 08, 2020 10:23 am

you spent the session paddling continuously?


in long period swells, you spend way, way more time waiting around for sets than paddling.

take note of your heart rate when sitting; thats recovery.
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Re: HIRT

Post by Cranked » Tue Dec 08, 2020 10:24 am

And during the remaining 3 months stamina is even more necessary to surf the Nusa Dua breaks
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Re: HIRT

Post by Cranked » Tue Dec 08, 2020 10:30 am

steve shearer wrote:
Tue Dec 08, 2020 10:23 am
you spent the session paddling continuously?


in long period swells, you spend way, way more time waiting around for sets than paddling.

take note of your heart rate when sitting; thats recovery.
Yeah but the number of hours you can surf in a day every day is limited by your stamina, that's recovery? If you've been swimming 5 hours a day every day then you can surf 5 hours a day every day. And I would if I could.
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steve shearer
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Re: HIRT

Post by steve shearer » Tue Dec 08, 2020 10:30 am

nah mate.
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Re: HIRT

Post by alakaboo » Tue Dec 08, 2020 12:10 pm

By coincidence I was reading some US coast guard statistics for survival in man-overboard scenarios today.
Basically nobody can swim consistently for more than half an hour, even navy rescue divers.

I'm familiar with legion's home break, he paddles constantly. Also surfed with him at DI and he just kept paddling, while all the locals did walk-backs.

Wear a GPS/HR watch for a surf if you want a reality check on surfing being exercise. Mine says I'm asleep for 70-80% of the session on points, about 40% on beaches, and I don't wait for waves to come to me.

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steve shearer
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Re: HIRT

Post by steve shearer » Tue Dec 08, 2020 12:18 pm

depends on the water temp Boo, but I basically agree with you.

especially the last para.

even in a 5 hr sesh on the Bukit, most of that is resting.
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Re: HIRT

Post by steve shearer » Tue Dec 08, 2020 12:27 pm

the Sea-Rogue story is interesting Boo, I think some long survival times in tropical waters too, ie the bloke who went overboard in the mentawaiis.

https://www.abc.net.au/local/stories/20 ... 174907.htm
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Re: HIRT

Post by alakaboo » Tue Dec 08, 2020 1:08 pm

Active swimming, without stopping.
Very rare to be able to keep going without a break.

Hats off to that bloke.

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steve shearer
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Re: HIRT

Post by steve shearer » Tue Dec 08, 2020 1:35 pm

he just got thrown in jail for raping a drunk girl at a party.

https://www.abc.net.au/news/2020-07-22/ ... e/12480234
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Re: HIRT

Post by Drailed » Tue Dec 08, 2020 3:42 pm

Cranked wrote:
Sun Dec 06, 2020 9:32 am
steve shearer wrote:
Sun Dec 06, 2020 9:11 am
been doing it Cranked?

I'm almost 3 weeks in.

feeling good.
I've just eased off the intensity of my exercise routine, I think I was doing too much and it was counter-productive (Nick's advice too for that).

The key message from HIRT seemed to be reduce the length of 100% effort and increase the rest times. And the rule of thumb was that the rest interval should be sufficient to enable your best time/weight/repetition to be achievable each time.

So far so good.
I still do same format for training 40secs on/20 off but have probably dropped the intensity back about 20%, my weight is where I need it to be and I was getting over tired previously. Not being able to surf next day due to exhaustion is fccckn counter productive, in a great place now in terms of intensity/recovery.
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steve shearer
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Re: HIRT

Post by steve shearer » Tue Dec 08, 2020 3:47 pm

have you tried HIRT?

high intensity but more recovery?
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Re: HIRT

Post by Drailed » Tue Dec 08, 2020 4:19 pm

steve shearer wrote:
Tue Dec 08, 2020 3:47 pm
have you tried HIRT?

high intensity but more recovery?
I haven't Steve, but assuming you need longer workout time due to longer recovery periods??
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Re: HIRT

Post by alakaboo » Wed Dec 09, 2020 12:01 am

steve shearer wrote:
Tue Dec 08, 2020 1:35 pm
he just got thrown in jail for raping a drunk girl at a party.

https://www.abc.net.au/news/2020-07-22/ ... e/12480234
Well I can't condone that.

He's really wringing everything out of life isn't he.

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Re: HIRT

Post by crabmeat thompson » Wed Dec 09, 2020 7:49 am

alakaboo wrote:
Tue Dec 08, 2020 12:10 pm

Wear a GPS/HR watch for a surf if you want a reality check on surfing being exercise. Mine says I'm asleep for 70-80% of the session on points, about 40% on beaches, and I don't wait for waves to come to me.
that's interesting. and we're all different. when i come in and check mine, my heart rate often peaks out at around 150-170, it's been higher when it's big ... an average hour sesh can net 2.2km of paddling.


i remember interviewing MP for an ASL story i did back in the early 2000's ... he was asking me about my surfing. he was really quite lucid about it all. it's better to go out and surf for an hour, non stop catching everything and do that 2 or 3 times a day, than sit out there bobbing around, wasting time and getting lethargic for 3 hours in one sesh.

i guess that's always stuck with me. when i surf, it's always a sprint ... in good waves, i still catch the 1st wave of a set, kick out, sprint back out and try and get on the last wave of the set.

i got a mate, who will literally surf for 5 hours when it's pumping. but he's barely surfing. He sits out the back for up to 45 mins without even catching a wave. just absorbing all that sun and salt ... that would drive me nuts all that sitting.
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Re: HIRT

Post by buddy » Fri Jun 02, 2023 6:59 pm

Been struggling for motivation to train lately but still doing 3x resistance sesh a week.
Maybe sharing a workout will help.
When I had a surf trip booked I was super motivated to train.
Not exactly HIRT but with 60-90 sec rest periods I'm well rested between sets.
My very basic home equipment I have at hand - 20kg rusty old olympic bar, weight plates - 4x20kgs, 2x15, 2x10, 2x12kg kettlebells, 2x5kg dumbbells, flat bench, door TRX, mobile squat rack, door chinup bar.
Set up what I decide for the day on the backyard deck in the winter sun.
A little bit annoying using weight plates as dumbbells but make do.

Today's workout
10min general warm up
+
10x bar only deadlift
6x 60kg deadlift
4x 80kg deadlift

4 rounds
conventional deadlift
6x90kg

AMRAP full ROM chinups, neutral grip
(13,12,11,11)

3 rounds
Single arm standing shoulder press
8x each arm 20kg

squat pressout
10x20kg

3 rounds
Hollowbody tricep extension straight into hollowbody chest fly
8x10kg of each

bench plank row
8x20kg per arm

countdown lateral raises 5-1
5kg per arm

took about 45min

The above is a decent template to use and substitute exercises for what you have at home
ie deadlifts for kettlebell squats (or whatever weight you have to hold)

Now have to motivate myself to start running again as well.

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Re: HIRT

Post by Pants » Sat Jun 03, 2023 9:44 am

Running. Fuck. Been trying to get back into it with the aim of a half marathon before 60 years old.

Running 10km now and again but mainly 5-6kms a few times a week.

Stiff as a board and lower back pain/tension. However, it’s led me to appreciate a good hip flexor, hammy, quad, glute stretching regime. Without it I’m screwed. Never been big on it but, can see benefits of yoga.

Before people jump down my throat about running being a useless sport it A) makes me fitter B) does something to my brain chemicals as I’m a much positive and efficient person when I’m in a patch of running. Frankly it’s a great test of real fitness.
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Just got another bindie out of my heel when I had a shower.

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Re: HIRT

Post by Trev » Sat Jun 03, 2023 12:04 pm

Whatever works.

For me it's just surfing.

Mate of mine from Bright has just signed up to do a half marathon in Melbourne on support of cancer research. His wife passed a away from cancer about a year ago.
He's 72. 😳.

But tbf he spends most days riding the roads and trails above Bright so I reckon he's a chance of making the 21 klms.on foot.
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Re: HIRT

Post by Pants » Sat Jun 03, 2023 7:00 pm

I’ve seen the photos mate, you’re a number 1.2 or 3…..in Union. Not made for longer distance running.
Beanpole wrote:
Mon Oct 09, 2023 5:05 pm
Just got another bindie out of my heel when I had a shower.

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