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SURFING/CAROLINE MARKS<br />
GET GREAT<br />
AT PADDLING<br />
“I have to be in great<br />
paddling shape, and you<br />
can’t get that unless you<br />
surf a lot. If it’s flat, I find<br />
it’s super good to bring<br />
out a bigger board and<br />
go for a long paddle.<br />
That helps me stay in<br />
paddle shape.”<br />
SPEED<br />
“I do tonnes<br />
of footwork to<br />
keep me fast”<br />
M<strong>EN</strong>TAL FOCUS<br />
“I have to be<br />
ready to go with<br />
the flow”<br />
PAT NOLAN/RED BULL CONT<strong>EN</strong>T POOL, JONAS JUNGBLUT/RED BULL CONT<strong>EN</strong>T POOL J<strong>EN</strong> SEE<br />
American surfer<br />
Caroline Marks must<br />
be ready for anything<br />
each time she paddles<br />
out for a 30-minute<br />
contest heat<br />
“Ideally, I surf and do gym work<br />
each day – that’s where I work<br />
on balance and fitness. Let’s<br />
say I’m going to a long-point<br />
break like Jeffreys Bay, South<br />
Africa. I have to make the last<br />
turn as strong as the first turn.<br />
It’s really hard to do, because<br />
my legs get tired. Sometimes,<br />
I have to surf four heats in a<br />
day, and I obviously can’t just<br />
stop. <strong>The</strong>re’s a big agility ladder<br />
at my gym and I try to keep<br />
my feet going as fast as I can.<br />
I want to keep my heart rate<br />
up as long as possible. It’s a lot<br />
of fast-twitch motions, too.”<br />
NUTRITION<br />
“I pretty much<br />
eat whatever<br />
I want to eat”<br />
“I just did some tests with <strong>Red</strong><br />
Bull, because I want to learn<br />
more about what I should eat. If<br />
I eat something in the morning<br />
and I win, then I’ll eat that again.<br />
Avocado toast is my go-to in the<br />
morning right now. I just do a<br />
piece of organic toast, avocado,<br />
salt and pepper and cherry<br />
tomatoes. I definitely bring<br />
snacks like trail mix and protein<br />
bars everywhere I go. I don’t<br />
have set things I have to have. If<br />
I really want avocado and turkey<br />
on a rice cake, I’ll have that.”<br />
“A lot of the most important<br />
work is done before the contest<br />
even starts, but I also don’t<br />
like to over-think things and<br />
I always try to keep it simple.<br />
As a surfer, it’s hard to make<br />
a game plan, because you<br />
never know how the waves are<br />
going to be. I have to be on it<br />
even when I’m fatigued during<br />
a heat. At the gym, I stand on<br />
a balance ball on one leg. My<br />
trainer will throw a medicine<br />
ball to me and I have to catch<br />
it one-handed. He doesn’t tell<br />
me which side he’s throwing<br />
to – it’s super random.”<br />
FLEXIBILITY<br />
“I have to make<br />
sure to stretch<br />
every day”<br />
“I try to surf four hours a day<br />
minimum – it’s a really good<br />
work-out that makes you use<br />
your whole body constantly.<br />
I stand really low on my board<br />
and I’m always using my legs.<br />
<strong>The</strong>y get tight, but fortunately<br />
rolling out [my muscles] with<br />
the foam roller helps. I’m still<br />
young and I don’t feel pain or<br />
anything, but I want to avoid<br />
that. Being flexible also makes<br />
my turns better. I stretch my<br />
whole body and use the roller<br />
just about everywhere.”<br />
THE RED BULLETIN 33