How to Survive Hold-Downs
9 comments
Photo courtesy: BDW
We’ve all been there, that hold-down after getting nailed by a wave and rolled round like a rag doll, that feeling that you’re not coming up and fast running out of air.
Inevitably in this situation your movements become faster and more desperate the longer you are under. This will use up what oxygen you have left in your body even faster, causing you to panic even more.
Over the years there have been many suggestions on how to deal with a major hold-down or wipeout, but the fact is there really is no perfect way to train for it. Many surfers say they try to relax during a long hold-down, which is what we should all do in an ideal world, but actually putting this technique into practice can be easier said than done.
A more practical solution is to increase your lung capacity. This will enable you to take on increased levels of oxygen and give you valuable extra seconds under water. Specialised training in a pool can help you prepare for this unavoidable situation and is known as hypoxic (low oxygen) swimming training. And with the big autumn and winter swells a few months away, now is the time to start.
Hypoxic (low oxygen) training was developed some years ago and can significantly help swimmers to maintain a smooth stroke when the pressure is on over a set racing distance. Or in your case, help make the inevitable hold down less daunting.
Basic hypoxic training programme
- Warm up with at least a steady ten-minute swim.
- Swim four 50 metre sets front crawl, breathing every four strokes with 30 seconds rest after each 50 metres. Take 60 seconds rest after the last 50 metres.
- Swim two 100 metre sets front crawl, breathing every five strokes with 60 seconds rest after each 100 metres. Take 60 seconds rest after the last 100 metres.
- Finish the set with four 25 metre sets front crawl, breathing once mid-length.
Improving your Breath
To really improve your breath, start a weekly programme consisting of two sets of 12 x 25 metres front crawl, which should initially be swum at a steady pace that you are comfortable with. After each 25m take 30 seconds rest and after each 12 x 25 metre set take several minutes rest to recover.
Each week reduce the number of breaths you take per stroke: start off at one breath every four strokes and increase it by one stroke each week until you get to eight. As you get better at holding your breath you may wish to increase the distance you swim. Once you have adapted to breath holding you may wish to increase the speed at which you swim from a steady to a moderate pace.
A good way to test your progress during a hypoxic training programme is to swim as far as you can underwater every six weeks and record the distance. If you suffer from respiratory problems like asthma then extra care should be taken.
About the Author
Article by Lee Stanbury, Surfing-Waves.com resident surf fitness guru, author of the Complete Guide to Surf Fitness. Lee has worked with top surf athletes Ben Skinner and Oli Adams, and developed fitness coaching with the U18 British surf team.
I've never thought about actually training for hold downs. There's been a few times where I should have!!!
This article is food for thought, thanks for taking the time to write it.
This is really helpful Lee. Thanks. I don't have access to a pool so i'm trying to figure out a similar exercise on land to substitute for the front crawl. Do you have any suggestions on what would be best?
Yoga!
I wish I had read this a few years back when I decided to hit Kadavu - Fiji. I did do a lot of cardio training but boy oh boy did I get a shock when an 8-10ft hollow reef dumped me. Best advice I can give is take your time. Sit on the shoulder and watch the wave before getting too carried away. Also, before your trip, get as much water time as possible. No better prep than actually doing it.....
Fair point Andy, but exercises like these can really help someone like myself who does not get the chance to get in regularly. Keeping in shape away from the beach is the best way to perform well when you do get back in.
This looks good, but apparently there are real risks of shallow water blackout, particularly when you "swim as far as you can underwater every six weeks and record the distance".
See
http://www.sportrisk.com/2014/01/hypoxic-training-a-risk-analysis/
This should really be taken slowly than told. At least have someone by you if you are doing breath training in water. Ive known people who have drowned doing training in pools by themselves and its not something to be doing alone. Please have someone training with you and trade off, its EXTREMELY important. other than that, increase the lungs and you will be grateful for the next big swell! Be safe everyone!
Shallow water blackout happens only when you go from deep water to shallow water. If you stick to the surface you will not suffer shallow water blackout.
That said, I guess you could pass out by holding your breath for too long so yes, make sure there is a life guard or a friend watching you.
I want to improve my breath hold downs ive got a 5m x 3m plung pool 1.2 m deep I could practice with that couldn’t I .