⛵️ Fast Dispatch - Getting You Back on the Water ⛵️
⛵️ Fast Dispatch - Getting You Back on the Water ⛵️
Trusted For 12 Years
Over 46,000+ Orders Shipped
90 Day Risk Free Returns
Over 4,000 5 Star Reviews
Price Match Promise
January 19, 2018 4 min read
We spoke to sponsored sailor George Cousins to get some tips about keeping fit and getting ready for sailing in the spring. He has put together this article for our website.
George Cousins is a freelance sailing coach and personal trainer based in the Solent. He is a former member of the British Sailing Team and now coaches full time. As a qualified strength and conditioning coach and a keen sailor, George specialises in developing the physical performance of sailors, athletes and trainees on and off the water.
Please note, it is your choice to take part in what is suggested below, please ensure you are fit and healthy before taking part.
There is no getting around it; a boat’s upwind speed is directly linked to the amount of leverage the crew can apply. Whatever your ability, having the strength and endurance to move your centre of mass outboard and keep it there will allow you to sail faster. In this series of articles we will look at ways to boost your sailing fitness, starting with Hiking.
When we are hiking hard the muscles used are contracting isometrically. This means they are contracting statically to hold us in place in. Specifically the Quadriceps muscle group, the hip flexors and abdominal muscle. When these muscles are contracted statically, blood flow is reduced so the muscle must continue to work with a limited amount of oxygen available, this is called ‘hypoxia’.
Lactic acid and other waste metabolites are then produced which is what gives that sensation of burning. The ability of the body to clear and buffer lactic acid in these hiking muscles and process it in other parts of the body is what determines how hard and for how long we can hike out. We should aim to be able to hike out hard for the entire beat, working the tiller, playing the mainsheet and using body movements to assist the boat over waves and through chop.
The better our hiking fitness is the easier this will become allowing the sailor to keep their head out of the boat, making better decisions without being impaired cognitively because they are working too hard! An example of this is in professional tennis, the skill level and decision making of the players drops markedly when they are fatigued. Given that sailing is so technical, remaining mentally sharp is imperative.
This program is 3 days per week, keeping the weekend free for sailing. Alternatively, a forth day can be added if you’re unable to get afloat or are very keen!
Steady state Cardio:
Pick your favourite means of cardiovascular exercise and work for 40 minutes at a heart rate of 75% of your maximum. For most this will be a moderate jog. If you cannot measure your heart rate, then, 75% of max heart rate is equivalent to a level of exercise where you will be panting heavily but not so intense that you need to stop and and take break. Progression is important, so each week try to increase the distance you cover, be it in miles or as shown on the Rowing Machine or Static Bike in meters.
Strength training:
Pick sailing specific exercises that focus on building leg strength and upper body pulling strength. Rest as long as is needed between sets and exercises, 2 minutes is typical.
High Intensity interval training:
After a 5 minute warm up, using your preferred form of cardio (sprint on a bike /Rowing Machine or running on a treadmill/on foot). Sprint at 100% effort for 1 minute. Then rest for one minute. Repeat this 9 more times, for a total of 20 minutes. Then do a 3 minute warm down. Try to measure the distance traveled /Wattage/ or calories burned, so you can try and improve the following week.
For a full training program tailored specifically to your needs, ability and schedule contact George who will be happy to help.
Sign up for more great articles like this and receive a unique first order discount code. Share your birthday too and we'll send you a gift for your special day.
Nearly 40 years on from my first "Laser" I have just taken delivery of my second - a Devoti Ilca 7. Buying this new ILCA has been a 5 star experience, and dealing with Andrew, Jason and Steve at Sailing Chandlery have all been great - candid advice, all the help and assistance I could have wished for. And to cap it all Steve delivered the new Devoti to my home address - 5 hours away, and up in the hills, not easy to get to - and what's more Steve then stayed to help me sort out the rigging - all very different from what I remember. When I last sailed a Laser you had to lean on the boom to put on more kicker. I'm very happy to give the team at Sailing Chandlery a fulsome recommendation.
quick and easy to deal with prompt delivery on order will use again
We ordered a 100m reel of sheet rope for our sailing club's training fleet of Toppers and Fevas. It runs through the blocks very easily and is great to hold. The children on the courses love it!
Great little piece of kit, use it for giving me an idea of wind direction in the marina on my narrowboat!!
Great harness, really comfortable, looks to be good quality and well made.
Great service from Sailing Chandlery.
Delivery was super quick after bank holiday, and product is just as described. Super convenient pockets inside a comfy backpack kitbag so great and practical for walking to/from dinghy parks
Just a small item, a bung! The super quick delivery got me back on the water. Thank you.
Good rope for low load jobs - easy to splice, smooth and flexible.
Perfectly layed out numbers
WIP have really pulled out all the stops on this impact vest to suit all forms of hi-performance watersports. Feels great on, good snug fit - no restrictions to movement and doesn't impact on trapezing like a lot of buoyancy aids. A very well made, high quality vest that has everything you need to keep you safe on the water.
Purchased for my old Albacore sailing dinghy. This is a well made quality cover with straps and clips that look like they’ll last many years. I no longer have to bail out the boat before sailing!
Found the staff at Sailing Chandlery most helpful to a no-yachtsman with flags to fly to cheer the day.
It may seem strange but my husband purchased this item as he was making me some wooden bunting for our outside space. The range of colours was fab and the rope is ideal for our needs.
Easy to order and arrived quickly….great service
Made with good quality material and sizing is accurate. Comfortable to wear with plenty of secure pocket space. Buoyancy aid arrived promptly and securely wrapped.
Waterproof, spacious and different ways to carry it
Save up to 40%on your next order.