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Lloyd Cole: I'm the youngest of 5 boys, and we all surfed. I grew up on a body board. I had my first surfboard handed down to me from my brother when I was about 7 years old. It was a case of all hand me downs when it came to wet suits and boards!

My brothers went after school and weekends and we went on an annual family holiday every Christmas to Tenerife for about four-to six weeks so this time was spent in the surf and that helped me progress a lot.

RYG: What qualities do you need to be a first class surfer?

LC: You must be focused and committed. Even though the weather is terrible you've got to get in the water and practise no matter what, even if it is snowing.

When you are in a competition it's so easy to get distracted by the other surfers. Handling your nerves in what you want to achieve and where you want to be is highly important too. I know a lot of surfers who are really good but when they enter a competition they lose it because they haven't got the mental power to handle their nerves. They worry about people watching and what they are saying and that kind of stuff, which makes it easy to get distracted and lose focus.

Being disciplined isn't really a problem because you should love it - your love for surfing is what drives you.

RYG: Tell us about training, how disciplined do you have to be?

LC: You can go to the gym and work out but that isn't really going to help you. I found that swimming five days a week before school really helped me. I used to do this with the older surfers and found it was a lot better than running or weight training.

Apart from swimming the best training for surfing is actually to surf to get as much practice in as possible. You work out when you're surfing and you get better at it. When there is no surf, just swim to keep fitness levels up and eat healthily, food with high energy and do stretching exercises for 10 -15 minutes a day. I find doing stretches sets you off for the day and keeps you nimble.

RYG: How important is the image in the sport?

LC: For me, image is about how you express yourself, it shouldn't really come into any sport you do. Your ability should shine through and you should feel free to be yourself. I let my surf do all the talking. Kids should always remember that it's the person inside that counts not what you are wearing or what you look like. You find with the majority of surfers that image doesn't matter.

Surfing is about being yourself. You can't judge whether someone is a good surfer or talented by the clothes they wear. It's always the person you least expect who turns out to be an amazing surfer.

RYG: Many sportsmen use music to psych themselves up before match or performance. Is there any music that inspires you?

LC: I do listen to music sometime before heats, if I have my I-pod on no one will approach me and spook me out before I go in the water to compete. I can just close myself off and avoid distraction this way. I will listen to anything that is upbeat with a good rhythm.

It is a really good way to get your concentration going and just focus on the job in hand. It is a bit like watching a surfing video with the backing track going and you're looking at the waves thinking right, when I get out in the water I'm going to do this and this! It is a very good motivator.

I don't have a favourite song that I listen to before a contest but I like music from Groove Armada, Stereophonics and The Streets.

RYG: What advice would you give youngsters who want to achieve what you have achieved?

LC:The first thing is determination to get where you want to be. Learn everything you can about the rules and protocols of competing and various contests and that will work wonders for you in a heat against other people.

My other advice is don't get disheartened, you have your ups and downs like in any sport, and do not let other surfers try and psych you out. At the end of the day you have to believe in yourself and that you can deliver the goods. Confidence is all you need and with it you are already half way there in achieving.

RYG: What has the sport given you?

LC: Every country I travel to and visit, I love absorbing their culture, learning new things and their ways. For me travelling definitely makes you a better person it opens your eyes and makes you realise as a country how privileged we are.

It has also given me a greater respect for the environment. So many times I have caught throat and ear infections from the water which is caused by mild pollution. I get mad about litter too...you can walk down the beach and you see all the rubbish lying around and it is disgusting, people don't have enough respect for the beautiful coastline we have here in Wales.