Hello Friends,

A small and choppy start to proceedings this morning. Very messy and not too big along the Collaroy Narrabeen stretch. There were a few bods having a lash at the little thing peeling near the pool on the high tide, but it was pretty small. Up the beach from there the conditions deteriorated rapidly. Couldn’t see anyone in the water, nor any reason to be in said water.

Around the corner, Longy was a mess too. Wind is just coming straight into it, and the swell’s just not showing much at all. There are some junky chest high sets from about the pole south, but only one or two people were keen enough to chase them. A small group was bobbing about near the rocks at the point as well, but I didn’t see anyone catch anything. I’d guess the sets would be in the waist high range.

Wind is set to stay SE all day and overnight into tomorrow morning, so no real prospect of improvement on that front.

Swell is averaging about 2 metres this morning, but the Bureau and the models predict that it will drop into tomorrow and be very small to nearly flat come Monday.

We’re not really looking too flash for the next week along most of the NSW coast. Your best bet for a decent wave will be way up north where there could be a bit of east swell action. I reckon the Ballina to Tallow zone looks about the best…

Have yourself a top old weekend and go well!

TIDES H @0745, L @1415
Sydney Coastal Waters, Broken Bay to Port Hacking and 60nm seawards:
Saturday until midnight: Wind: SE 10/15 knots.Sea: 1 to 1.5 metres. Swell: S/SE 1 to 2 metres
Sunday: Wind: E/SE 8/13 knots, tending NE later. Sea: below 1 metre. Swell: S/SE 1 to 1.5 metres.
Monday: Wind: E/SE 5/15 knots.

High-intensity interval training is time-efficient and effective, study suggests

“We have shown that interval training does not have to be all out in order to be effective,” says Professor Martin Gibala. “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”

This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising “all-out.” We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.

Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes.

But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

via Science Daily News – High-intensity interval training is time-efficient and effective, study suggests.

Original article here: A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms — J Physiol

Roberto

Fine, dry and windy on the Central Coast this Saturday morning.  The swell is messy and small at 1 – 2 feet from the southeast.  There is a light southeast breeze.  High tide at 0745 and low tide around 1415.  Local barometer 1030 hpa, 21 degrees C. 68% humidity.  Have a great weekend!

Earlier I wrote:

Hello Friends,

I’m filled with admiration for the stoke shown by all the folks in the water at Dee Why this morning. In the face of 15-20 kts of SSE wind and a high tide, they were out there chasing sections in the messy, crumbly waist to chest high south wind swell. Truly impressive and an example to us all.

From the look of the latest run of the forecast models, I don’t see any real variation from the Goat’s surf call. He tells it like it is.

TIDES: H @0700, L @1345
Sydney Coastal Waters, Broken Bay to Port Hacking and 60nm seawards:
Friday until midnight: Wind: S/SE 15/20 knots. Sea: 1 to 2 metres. Swell: S/SE 1.5 to 2.5 metres, decreasing later.
Saturday: Wind: SE 10/15 knots.Sea: 1 to 1.5 metres. Swell: S/SE 1 to 2 metres
Sunday: Wind: SE/NE 10/15 knots.