Surfer Girl Work Out With Frankie Harrer
Surfing has always been intense. With origins dating back to 1000 BC, the sport requires a crucial combination of strength, balance, and focus, and, when performed in its native Pacific Ocean, can get intense fast — those waves are no joking matter. Still, the adoption of the sport into mainland America, specifically California, has long been associated with the sort of free spirited, golden-haired stereotype of the quintessential Surfer Guy (or Girl), which was so seemingly prevalent in the 1960s that the majority of the Beach Boys were able to record dozens of songs about how fun it was to surf without ever actually surfing themselves.
Sometime between new board innovations and the X Games, however, that carefree vibe got a new element: extremely hard training, with completely awesome results. Now, young surfers like Frankie Harrer, who’s ranked 51st in the World Surfing League’s Qualifying Series and has won three rounds of Heat this year already, spend a ton of time focusing on strengthening, conditioning, and nutrition before she even touches the water. In an interview with Teen Vogue, she told us all about her workout (and lunchtime) routine. And be sure to check out this video of their amazing travels in Indonesia.
Clayton Burns and Tara Michie1/12Teen Vogue: What is this workout called?
Frankie Harrer: We were doing Burpees, which is a full body plyometric workout. You do a pushup into a jump squat, arms in the air –– repeat. They're exhausting — especially when it's as hot out as it was in Kandui!
Clayton Burns and Tara Michie2/12__TV: How does this circuit help you become a better surfer?__
FH: They help you become a better surfer because they help strengthen and work on explosiveness. And they help build your core strength and your legs for popping up, balance.
Clayton Burns and Tara Michie3/12FH: They also help make you more agile. [Burpees] are such a simple, goofy looking exercise, but they really work out every muscle you need for surfing.
Clayton Burns and Tara Michie4/12FH: Surfing takes a lot of slow movements, but then also a lot of explosive ones when a set comes — you have to have the stamina to paddle, balance, and juggle all of the other nuances that come with water sports.
Clayton Burns and Tara Michie5/12TV: Why is it important to train off the board?
FH: It's really important to train off the board, because you have to strengthen your arms and your core so when you get out there, you don't exhaust yourself.
Clayton Burns and Tara Michie6/12FH: The stronger you are, the better surfer you become — you can catch bigger waves, you have more control. Underwater workouts are also crucial to learning how to hold your breath, stay calm underwater, and strengthen your lungs.
Clayton Burns and Tara Michie7/12TV: How do you recover after surfing?
FH: I love doing sauna and ice baths! It helps your muscles relax after they've been strained all day.
Clayton Burns and Tara Michie8/12The surfer pro, practicing a jump in a non-traditional way.
Clayton Burns and Tara Michie9/12TV: What food do you eat to fuel a workout versus a surf?
FH: Depends on how hungry I am! But usually workouts are more high impact than surfing so I'll make sure to get some good protein in!
Clayton Burns and Tara Michie10/12FH: I have a really substantial, caloric smoothie [before a workout] — I make sure to eat fish, nuts, plenty of fluids. And lots of dark leafy greens for iron.
Clayton Burns and Tara Michie11/12TV: What food do you eat to recover from the same?
FH: I usually just stick to eating lots of good quality foods — local vegetables from the farmer's market, nuts, and good sources of proteins! I have to be eating all the time, kind of because my workouts are so intense, my resting metabolism is really fast.
Clayton Burns and Tara Michie12/12FH: But cheating is good too sometimes or you'll make yourself crazy! I love dark chocolate, lattes with almond milk...and we make a lot of pizza at my house.
