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fleaberto View Drop Down
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Joined: 12 Jan 09
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Posts: 302 		Post Options Post Options   Quote fleaberto Quote  Post ReplyReply Direct Link To This Post Topic: Sailing Fitness.
    Posted: 07 Dec 12 at 3:09pm
I'm looking for a book specific to fitness for sailing. I've seen the Michael Blackburn one, but the latest edition is Kindle only and, it seems, the paper version is only from Australia?
 
Anyone know either where I could get a copy or know of any up to date books that feature stuff about nutrition, specific excersizes etc? ......umm, not that i take my 'last-place' sailing too seriously you understand? LOL
Lightning368 'All the Gear' (409), Lightning368 'Sprite' (101), Laser (big number) 'Yellow Jack', RS Vareo (432)'The Golden Rays'
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Rupert View Drop Down
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Posts: 8956 		Post Options Post Options   Quote Rupert Quote  Post ReplyReply Direct Link To This Post Posted: 07 Dec 12 at 3:24pm
Lee, you are already stupidly fit - the best way of putting sailing fitness on top of that is to go sailing.

I, on the other hand, am just a wreck, but muscle memory allows me to go sailing for hours when I can't even run 1/2 a mile.
Firefly 2324, Puffin 229, Minisail 3446 Mirror 70686
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fleaberto View Drop Down
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Posts: 302 		Post Options Post Options   Quote fleaberto Quote  Post ReplyReply Direct Link To This Post Posted: 07 Dec 12 at 4:42pm
I'm trying to put more science into my regime these days Rupert - us tailenders work hard for that 18th place y'know! LOL
Lightning368 'All the Gear' (409), Lightning368 'Sprite' (101), Laser (big number) 'Yellow Jack', RS Vareo (432)'The Golden Rays'
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Rupert View Drop Down
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Posts: 8956 		Post Options Post Options   Quote Rupert Quote  Post ReplyReply Direct Link To This Post Posted: 07 Dec 12 at 5:55pm
I was worried when a pink Lightning crossed ahead of me at the Rum and Mincepies recently - what you need is some coaching over the winter from someone like Jon Emmett and you'd be right in the mix come spring.

Actually, that is what I need, too, but I usually end up in the coaching boat teaching teenagers to race, so run out of weekends and energy.


Edited by Rupert - 07 Dec 12 at 5:55pm
Firefly 2324, Puffin 229, Minisail 3446 Mirror 70686
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JohnW View Drop Down
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Posts: 552 		Post Options Post Options   Quote JohnW Quote  Post ReplyReply Direct Link To This Post Posted: 08 Dec 12 at 2:03pm
This is a good guide. 
Its based around the Concept2 rower but the training plans are Heart Rate based so can be adapted for other activities.
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Neptune View Drop Down
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Posts: 1314 		Post Options Post Options   Quote Neptune Quote  Post ReplyReply Direct Link To This Post Posted: 08 Dec 12 at 2:05pm
Jon Emmetts book covers some detail, also the David (?) Tan Laser book is pretty good.
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Jon Emmett View Drop Down
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Posts: 988 		Post Options Post Options   Quote Jon Emmett Quote  Post ReplyReply Direct Link To This Post Posted: 08 Dec 12 at 9:21pm
It is also worth noting that you do need to do some non sailing specific training to avoid muscle imbalances which can lead to injury as loss of function.

For example in sailing you tend to do lots of pulling, so it is very important to do some pushing exercises and have very good shoulder stability.

Likewise if you hike it is very important to strengthen the "back" of your legs as well as the "front" and good core strength will protect your lower back.
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fleaberto View Drop Down
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Posts: 302 		Post Options Post Options   Quote fleaberto Quote  Post ReplyReply Direct Link To This Post Posted: 10 Dec 12 at 12:16pm
Cheers for those links and thoughts.
 
Jon, It really is the 'specific fitness' that I'm looking to improve on and will be at my gym this week looking at changing my current plan to encompass more related excercise than my 'general' plan currently entails.
 
I think I'll buy your book anyway, good thoughts and methodology on goal setting - but any thoughts on what to include in a 45min routine would be great........I bloody hate squats though, all that sticking your arse out in front of everyone Big smile
 
(Though I did lose all grip in both wrists/forearms this weekend following some very hectic conditions)
 
Looks like lots of rowing, therabands and weights for me then.
 
*Rupert* I'll still be crap but at least I'll be able to be crap for longer next season! ("Less last" remains my mantra)
 
Thanks guys.
Lightning368 'All the Gear' (409), Lightning368 'Sprite' (101), Laser (big number) 'Yellow Jack', RS Vareo (432)'The Golden Rays'
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Steve411 View Drop Down
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Posts: 705 		Post Options Post Options   Quote Steve411 Quote  Post ReplyReply Direct Link To This Post Posted: 10 Dec 12 at 12:55pm
There's also 'Mental and Physical Fitness for Sailing' in the 'Sail to Win' series by Fernhurst, if it's still available.
Steve B
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Jamesd View Drop Down
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Posts: 377 		Post Options Post Options   Quote Jamesd Quote  Post ReplyReply Direct Link To This Post Posted: 10 Dec 12 at 2:03pm
Originally posted by Jon Emmett

It is also worth noting that you do need to do some non sailing specific training to avoid muscle imbalances which can lead to injury as loss of function.

For example in sailing you tend to do lots of pulling, so it is very important to do some pushing exercises and have very good shoulder stability.

Likewise if you hike it is very important to strengthen the "back" of your legs as well as the "front" and good core strength will protect your lower back.



THIS IS REALLY REALLY GOOD ADVICE!!!

I was racking up £200 worth of bills a month getting my back sorted!
My chiropractor knew i was a sailor when i told him my symptoms.........sore shoulders and lower back pains.
All coming from hiking and pulling string! exactly as Jon says. 

He put me through to this http://www.putneychiropractic.co.uk/pdf/ski_fitness_strength.pdf
And said that although its for skiing it is what i should be doing for sailing to help my hiking,
It has really helped me in just 2 months
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