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| Rossiter Pintail Mortagne sur Gironde, near Bordeaux |
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| Laser 28 - Excellent example of this great design Hamble le rice |
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Laser radial |
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Jon Emmett 
Really should get out more 
Joined: 15 Mar 04 Location: United Kingdom Online Status: Offline Posts: 988 |
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 Topic: Laser radialPosted: 03 May 11 at 10:57pm |
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If you join the UKLA you get a DVD which has all the basic sailing techniques you need to know....
Edited by Jon Emmett - 03 May 11 at 10:57pm |
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Hughph
Far too distracted from work 
Joined: 13 Oct 10 Online Status: Offline Posts: 324 |
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Posted: 30 Apr 11 at 9:47pm |
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Anyway, here is my workout I use for the Radial over winter when I'm not rowing. Though it would work all year round I have a rowing fitness program over summer
Here is the gym program- Workout 1
Exercise Sets
Reps Weight A1 Poliquin Step up 3 15-20 A2 Back Extension 3 12-15
B1 Pull Up (Towel) 3 Max
B2 Incline Dumbell Press 3 12-15 10kgs* (in each hand) C1 Wall Sit 3 Max
C2 Plank 3 Max Workout 2
Exercise Sets
Reps Weight A1 DB Squat Heels Up 3 10-12 6kgs* ( in each hand) A2 Split Squat Front
Foot Up 3 10-12
B1 Inverted Row + Hold 3 10-12 B2 Cable Pull (Rope) 3 10-12 22kgs C1 Side Plank 3 60seconds C2 Plate Pinch 3 Max 5-10kgs How to use The 2 workouts are not for the same session- E.G You would do workout 1 on one day and then workout 2 the next- it is to balance things up a bit. I tended to do these in two day chunks with a rest day in-between each. The exercises are done in categories so you would have a 3min break between A,B,C In one set you do the number of reps it says and have a 30sec break in-between sets If you find it hard- and I definitely did- it helps to have a rest week ocassionally- maybe if your doing a lot of time on the water or before a big event. I tried to taper down to big events. * V Important- Do only the weights you can manage- don't hurt yourself but don't make it easy either. You can gradually move to heavier weights as your strength builds. Enjoy, Piers HS EDIT- Forgot to add- If you don't know the name of the exercise google it- I did.... Credit for the program to OC Fitness. ( I am a student at the college so he wrote it up pro-bono...) Edited by Hughph - 30 Apr 11 at 9:51pm |
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Hughph
Far too distracted from work
Joined: 13 Oct 10 Online Status: Offline Posts: 324 |
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Posted: 30 Apr 11 at 9:17pm |
That would be a good idea but it is pretty singular... You'd ideally want a bigger range of excercise in order to not overly build one muscle group to the detriment of others?
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radixon
Really should get out more
Joined: 27 Oct 06 Location: United Kingdom Online Status: Offline Posts: 2407 |
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Posted: 30 Apr 11 at 9:05pm |
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Build yourself a hiking bench in d n t
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doeywizard
Posting king 
Joined: 16 Jun 10 Location: United Kingdom Online Status: Offline Posts: 150 |
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Posted: 29 Apr 11 at 8:20pm |
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thanks :)
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Hughph
Far too distracted from work
Joined: 13 Oct 10 Online Status: Offline Posts: 324 |
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Posted: 29 Apr 11 at 7:06pm |
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My fitness program consist of alot of work on ergometers (rowing machines) and if you want I can give you some more detail pm... However I also have a gym based program that I use- I'll get it out and post it later...
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Foiling_Toff
Posting king
Joined: 30 Mar 11 Online Status: Offline Posts: 113 |
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Posted: 29 Apr 11 at 6:21pm |
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I'm probably not the best to advise on a fitness regime as I was always a bit too lazy to do a lot of training. It probably prevented me getting the best out of the radial. I'd imagine that the cycling is good and probably some work on the core muscles. Sit-ups should be a good bet. Endurance rather then strength.
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doeywizard
Posting king
Joined: 16 Jun 10 Location: United Kingdom Online Status: Offline Posts: 150 |
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Posted: 29 Apr 11 at 5:43pm |
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what type of exercise would you recommend?
currently I am trying to get out on my bike every day (mostly because it is a fun form of exercise), I am also doing as much weights and stuff as I can at school during PE and lunch.
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Foiling_Toff
Posting king
Joined: 30 Mar 11 Online Status: Offline Posts: 113 |
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Posted: 29 Apr 11 at 3:49pm |
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An easy thing that will prevent losing places in the windier stuff, is learn to gybe without getting the sheet caught on the back corner. It's not difficult, just a little practice required. If you are looking to take things seriously then fitness is worth serious consideration. I never weighted more than about 62KG when I had mine, and upwind in anything over F3 was really hard work. Doesn't matter how fast you are downwind if everyone else is on the horizon when you reach the windward mark. |
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doeywizard
Posting king
Joined: 16 Jun 10 Location: United Kingdom Online Status: Offline Posts: 150 |
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Posted: 29 Apr 11 at 10:23am |
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thanks for your useful advice, I will try and get my self to a few open trainings once my exams are finished!
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