In the past several years the popularity of the International 420 in the United States has grown. The I-420 is sailed around the world and is a popular dinghy sailed at school, club, open, national, and international levels. International champions including Spithill, Outerridge, and Burling have used the I-420 as a developmental boat to refine their boat handling and boat tuning skills. The US Sailing Olympic Sailing Committee endorses the I-420 as one of the six Olympic Development Classes for athletes identified as future Olympic prospects. This fast, exciting, and technical class is growing, and the United States is getting ready to host the 2018 World Championships at Sail Newport this summer.
The History 
The I-420 was first designed back in the 1960’s by Christian Maury in France. The class developed rapidly in France and was adopted nationally as the youth trainer for the larger Olympic class International 470. In 1976 the International 470 was chosen as the Olympic double-handed boat, after that the International 420 increased popularity worldwide as it became a stepping stone into the 470, and a pathway to the Olympics. The International 420 is the youth development boat in 43 countries around the world, including the United States. Top international sailing champions have used this boat to build skills and move successfully on to bigger high-performance classes.
The Boat
The International 420 is a two-person trapeze and spinnaker racing dinghy. The monohull planing boat comes with a main, jib, and spinnaker. The boat is designed with 
a tapered and tunable Bermuda rig. The overall length of the boat is exactly 4.2 meters long. The optimal crew weight is between 242-319 pounds. This double-handed boat requires sailors to tune the rig correctly to enhance speed, height, and acceleration.
For More Information on the I-420:
https://www.usi420.org
http://www.420sailing.org
Tips to Speed Recovery After Sailing and Training
Feeling tired and sore for your second day of sailing? Feel exhausted the day after a hard day of training? Something you may be lacking is rest and recovery. Your after exercise recovery routine has a significant impact on your performance. However, the recovery is something a lot of sailors forget to do. We all need recovery as it is essential to muscle and tissue repair and strength building. These simple tips will help your body feel better faster along with help to maximize your performance.
Tips for a Faster Recovery:
1. Hydrate
When you are out sailing or getting your training in you are losing a lot of fluids. It’s imperative to remember while you are exercising to hydrate your body. During exercise, people tend to forget about hydrating, but being out on the water for long hours or in the gym you need to remember this important step. Hydration can make or break your performance and your recovery for the next day. It’s also essential to hydrate after your activity is completed. Water supports every metabolic function and is vital to improving every bodily function. An easy way to speed up your recovery is always remembering to stay hydrated before, during, and after completing your sailing or training.
2. Fuel Your Body
We want to fuel our bodies with nutrients to keep us going. Remember to balance your diet and 
eat more whole foods rather than processed foods. Make sure your diet isn’t extreme, and you are balancing your carbs, protein, and fats. If you are sailing or training for more than an hour make sure to pack some healthy foods to snack on. You need to fuel your body during exercise if you are going to be working longer than an hour. After you are finished sailing or training for the day make sure to fuel your body with a snack consisting of high-quality protein and complex carbs within 30-60 minutes of finishing. Fueling your body after activity will help your body recover, repair tissues, and get stronger for your next day of sailing or training.
3. Foam Roll and Stretch
Before and after your sailing and training you always want to remember to stretch out and or foam roll. Stretching and foam rolling will help not only in aiding in your recovery but maximizing your performance. You need to help your muscles recover, stretching and foam rolling are great ways to start this process. Learn more about foam rolling in the article Foam Rolling For Performance, Recovery and Everyday Life. By stretching and foam rolling you will aid your body in a quicker recovery by helping to improve your muscle function. 
4. Get More Sleep
As an athlete it is so essential that you are getting enough sleep. Each day you are sailing and training you are expending a lot of energy, and it’s necessary to make sure you rest up your body. While we sleep our bodies produce growth hormones which are responsible for tissue growth and repair. If we lack sleep in our routine, our muscles don’t have time to recover and can even loss muscle mass. To maximize recover make sure you put getting enough sleep into your routine!
5. Don’t Overtrain
Sometimes we tend to push our bodies too much. As an athlete, we have to know when to cut back on our training. Make sure to schedule rest days so you can give your body and muscles time to recover. Also if you feel one day, you are just too tired take it easy or replace your sailing or training with a rest day. You will never maximize your performance if you don’t give your body ample time for recovery.
If you want top results on the water and in the training gym you need to make sure your recovery is an essential everyday part of your routine. These five simple tips hydrating, fueling your body, foam rolling and stretching, getting more sleep, and not overtraining will help you on your way to a faster recovery. We all need a little reminder now, and then that recovery is just as important if not more important to our success out on the water. Sail faster and smarter by always remembering to make recovery a key part of your daily routine. And always remember to listen to your body!
For more information on fitness and nutrition for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
One Design Class Profile: RS Feva
The RS Feva is an International Class that has been fast-growing around the globe. This double-handed boat brings excitement to sailing for kids wanting to race or just have fun recreationally. The RS Feva is mostly intended for kids. However, you will find kids to adults enjoying its modern style and practical features. Just this past June in Bermuda the RS Feva was featured in the America’s Cup Junior Endeavour Regatta.
The History
Paul Handley designed the RS Feva in 2002. That year they launched the class at the London Boat Show where people showed excitement towards this new class, and by May they were able to get 50 boats sailing for the UK Nationals. The growth went international within the next 18 months. By 2003 the RS Feva was given recognition from ISAF as an International Class. The class continued to grow in the 2000’s starting with the first European Championship held in Holland at Hoorn in 2005. The following year in 2006 the first World Championships were held in Lake Garda at Brenzone. They continued to host the European and World Championships alternating years until 2010 when the Worlds were held in Carnac France. Since 2010 they have held a World Championship every year.
The Boat
The RS Feva is a modern design that gives sailors a fun and safe boat, and this class is teaching sailors good habits in boat handling and racing. The Feva is growing around the globe, making it a popular boat for international racing. Not only is this boat meant for racing, but sailors are enjoying the Feva recreationally as well. The cockpit is large, and uncluttered meaning adults to kids can enjoy this boat’s experience. The rigging of the Feva is simple with an easy spinnaker system. The Feva is a self-draining cockpit and has built-in righting lines making a recovery safe and quick. The whole bow area of the boat forms a large chute. The hull is lightweight making launching and recovery very easy. All the easy to use features make learning advanced techniques fun and safe for better results and excited sailors. The RS Feva comes in three models the Feva S, Feva XL, and Feva XL Race. All three can be added to the same hull and spars meaning an easy progression and lower costs. The Feva in a three-layer rotomolded RD Competec PE3 construction making it stiff and very strong and requires little maintenance.
RS Feva S
The Feva S is a boat used for the early learners new to the boat or sailing. The controls aren’t as adjustable as the race versions, making it an easy to sail and learn the boat. The Dacron mainsail is smaller and is un-battened. The spars are the same as the XL and XL Race making it easy to upgrade when ready to get into racing the RS Feva.
RS Feva XL
The Feva XL is one of the racing versions of the RS Feva’s. It has all the same spars and foils as the Feva S but comes with a race pack of ropes and blocks. The racing pack gives the sailors more controls for racing in different conditions. The Mylar mainsail is bigger than the Feva S and comes with battens.
RS Feva XL Race
The Feva XL Race has all the same features of the Feva XL with several upgrades. The Feva XL Race uses a more upgraded high spec Dacron jib. Some of the other upgraded features include a 6:1 performance vang, performance outhaul, D12 Cunningham, webbing clew strap, and adjustable mainsheet strop.
For More Information on the RS Feva:
http://www.rsfeva.org/index.asp?Fleet=RS%20Feva
http://www.rssailing.com/project/rs-feva/
https://sail1design.com/wp-content/uploads/2018/01/RS_Feva_brochure.pdf
Building The Core: 30 Day Plank Challenge
Ready to build that core? Having a strong core is an essential component to your sailing performance. With a strong core you can hike longer and harder. Also with a strong core you will find you are less sore after a long day of sailing and you will recover more quickly for your next event. Not only is having a strong core important to your sailing performance but everyday living. With a strong core you can prevent injury, improve your posture, and have more efficient overall movement.
One of the best moves that requires no equipment at all to build your core is the plank. The plank is a move that can be made into various exercises that challenge all the major muscles groups and stabilizers. These exercises improve strength and help you prevent injury. The plank is an exercise you can do anywhere, and it only takes a couple of minutes every day to build your core strength.
In the 30 day plank challenge, you will have fun while building your core strength. Thischallenge only takes a couple of minutes to complete each day. By the end of the 30 days, you will feel stronger and be ready to hike harder and longer! Remember always practice proper form to avoid injury.
Check out the video with all the plank moves for the 30 day challenge. After the 30 days, you will see excellent results and significant improvements in your core strength helping to improve your sailing performance. Good luck and tell us how you are doing with the challenge!
For more information on fitness and nutrition for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
About Sail1Design
Sail1Design is a grassroots organization, by sailors for sailors, dedicated to the youth, high school, college, and one-design sailing communities. Born in 2007, Sail1Design has grown considerably, and reaches out to all sailors wishing to enjoy and learn more about our sport. We have three main areas of business:
SAILING/MARINE INDUSTRY CAREER CENTER & JOB BOARD
We offer sailing’s #1 Career Center and Job Board, always chock full of incredible sailing job opportunities. Our comprehensive career center also offers job seekers the ability to create their own web page, highlighting their experience and posting their resume. Likewise, employers can search our resume database to find the right match for that open position. Sail1Design is proud also to be the official job board of the Intercollegiate Sailing Association (ICSA), the US High School Sailing Association (ISSA), and US Sailing.
MARKETPLACE & PROFESSIONAL BROKERAGE
Unique to the industry, Sail1Design hosts and manages an active private, by-owner marketplace, focusing on performance and one-design sailboats & gear. For all boats under 25′, our ads are free. What makes us different is that we also provide, side-by-side, professional brokerage services as well. We have had great success helping our sailing clients market and sell their boats, using our powerful client base, social media, and the brokerage industries multiple listing service to ensure your boat gets noticed.
AIRWAVES NEWS & CALENDAR
S1D also hosts Airwaves, an interactive, user fed Sailing Calendar and informative Sailing News, Articles, tips, & more. Airwaves has developed a great niche in the sailing publication world, and now boasts a seven-member staff of dedicated sailors, all contributing to our varied content.
One Design Class Profile: 49er
In 1996 the 49er was chosen to be the twin trapeze skiff choice for Olympic sailing. It was designed by Julian Bethwaite and is an evolution of the International 14’s and 
Aussie 18’s. The 49er was an overnight success, with 80 boats competing in the class’s first international regatta a year after being named the new Olympic skiff. Now 5 Olympics later the 49er has evolved into the top skiff boat for the Olympics.
The History
The 49ers history starts back in 1996 where top sailors from around the world traveled to Lake Garda for a trial of different classes to see which would be the new twin-trapeze skiff for the 2000 Olympics in Sydney. The 49er proved to be the favorite for the sailors, and by November 1996 it was named the new Olympic skiff. Once named the Olympic skiff the production for the 49er was in high demand, with a waiting list developing within a matter of days after the Olympic announcement. Boat builders around the world worked hard to fill the demand. Two of the major boat builders that helped to grow 49er class are Ovington Boats based in England and Mackay Boats in New Zealand. The European Championships in Weymouth was the first international regatta held in September 1997. A total of 80 boats were already competing only a year after being announced as the new Olympic skiff. Since its launch in 1996, the 49er has been an instant hit and has evolved into the favorite skiff boat around the world.
The Boat
The name of the 49er comes from its hull length in meters, which is 4.99. Julian Bethwaite designed it, and it incorporates ideas from his design of the Aussie 18. The 49er is easy to handle and is controllable in conditions over 20 knots. Build out of fiberglass and carbon fiber the 49er is strong and light, weighing in at 275 pounds when fully rigged. As with any boat, the construction has gone through some changes through the years. In 2009 Mackay Boats build the new class molds which are now used by all builders worldwide. Also during this time, other improvements were made including a significant upgrade to the wings which are now pinned in place instead of sitting on sliding tracks. The wings are 9 feet wide with allows the crew to have maximum leverage. The sail area is 639 square feet which makes this small boat very fast! The vang uses a “ram vang” system; this system benefits the boat in three ways. First, it is a safer system because it pushes the boom down from above rather than pulling it down from below, which holds the mid-mast forward and prevents it from inverting when under pressure from the spinnaker. Second, it leaves the front cockpit open which allows for the crew to move more freely and efficiently across the boat. Thirdly, it brings the mainsail working area down to the deck level which helps reduce the drag. These boats are built for speed with top speeds over 20 knots, which makes it essential for the skipper and crew to work together to avoid any mistakes which can lead to capsizing. To be competitive on the water 49er sailors need to be reactive and quick-thinkers.
49erFX
The 49er introduced a new exciting form of sailing to the world. Mackay Boats in New Zealand found a way for more sailors to get involved and developed a smaller rig that fit into the 49er, the 49erFX. They trialed the 49erFX against several other boats, and it was selected to be used for the 2016 Olympics in Brazil. The 49erFX has made the experience of the 49er available to top women sailors. The FX uses a main with a wider head and only five battens, with the wider head a stiffer mast is needed to keep the boat in control through different wind conditions. The FX sail design makes it so that it can compete with the 49er in most upwind and downwind conditions. Two differences sailors notice the most between the 49er and FX is the rig depowers the boat, making it more easy to handle in winds 20-25 knots. Another positive difference is the performance downwind; the FX more easily bears away as the spinnaker is much flatter and flies further off the boat. Also, the bow lifts more out of the water which means sailors can go through waves without nosediving as they would in the 49er. This skiff requires sailors to be on top of their game with their skills, balance, and be in top shape. The 49erFX is a thrilling skiff that has paved the way for women sailors to compete in a high- performance boat and has shown the world that women sailors are amazing athletes!
For more info on the class go to www.49er.org
Click here for a video about the 49er.
Click here for a video about the 49erFX.
Kettlebell Training: New Workout To Add to Your Sailing Fitness Training
Looking for a way to mix up your sailing fitness training? Have you ever used a kettlebell in your workouts? Kettlebell training is a great way to step up your sailing fitness training. There are many benefits to training with a kettlebell. It is a simple tool to add to your training but does require some time in mastering the moves. Today you will learn the benefits of the kettlebell, what not to do, and a beginner kettlebell workout. Get ready to see some major improvements in your strength by adding this tool to your sailing fitness training!
Benefits of Kettlebell Training:
1. It’s an excellent workout: Kettlebell workouts are an excellent workout for enhancing your overall strength, balance, and power. They are also great for burning lots of calories in a short amount of time.
2. It improves your forearm and grip strength: With the thicker handle and design of the kettlebell, this training tool helps to develop greater grip and forearm strength. Grip and forearm strength are essential for sailing making this a great workout to add to your sailing fitness routine.
3. It improves cardio: Looking to improve your cardio, add kettlebells to your workout! When swinging kettlebells, you will see your heart rate come up quickly. This tool helps to get both your cardio and strength workout in at the same time.
4. It’s a functional workout: The kettlebells design gives you get a functional workout. A functional workout means it helps to replicate the moves you encounter in sports and daily activities. This helps not only to improve your sports performance but help strengthen muscles for everyday living.
What Not To Do:
1. Going heavy too quickly: You first always want to master the movement before adding weight. If you have improper form while doing the moves your more likely to get injured. Start with little to no weight until you master the proper form for the kettlebell workout.
2. Using only your upper body: Kettlebell workouts are not just upper body, but full body movements. Make sure you engage your lower body during the kettlebell workout as well.
3. Giving up quality for quantity: In any workout, you always want to strive for quality over quantity. Kettlebell workouts are no different, completing 10 reps in perfect form is always better than completing 20 reps in poor form. Always go for quality rather than quantity to avoid injury.
4. Swinging too fast: You always want to make sure you are in control of the weight. If you are swinging the kettlebell too quickly, your form will suffer, and it can lead to injury. Slowing down your moves will help to increase your stability strength.
Beginner Kettlebell Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Split Lunges (30 secs)
Diamond Push Ups (12 reps)
Single Leg Squat (30 secs each side)
Plank (30 secs)
Repeat x 3 with 30 secs rest between sets
The Workout:
1. Kettlebell Single Leg Deadlift (12 reps each side)
2. Kettlebell Swings (12 reps)
3. Kettlebell Russian Twist (25 reps)
4. Kettlebell Goblet Squat (10 reps)
Repeat 3x with 30 rest between sets
1. Kettlebell One-Arm Row (10 reps each side)
2. Kettlebell Chest-Loaded Swing (15 reps)
3. Kettlebell Windmill (12 reps each side)
4. Kettlebell Lunge Press (12 reps each side)
Repeat 3x with 30 rest between sets
1. Kettlebell High Pull (10 reps)
2. Kettlebell Deadlift (12 reps)
3. Single-Arm Kettlebell Floor Press (10 reps each side)
4. Kettlebell Shoulder Halo (6 reps each direction)
Repeat 3x with 30 rest between sets
-Cool Down with Foam Rolling and Static Stretching
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
One Design Class Profile: J/70
Since the launch of the J/70 in 2012, the class has grown every year. Growing not only in the United States but around the world. Just this past September 161 boats participated in the J/70 World Championship held by Yacht Club Costa Smeralda in Sardinia, Italy. 
The US represented well at this World Event, Peter Duncan of American Yacht Club took home the win, and Brian Keane of Beverly Yacht Club placed second. This high-performance one-design class is taking off in the US as an exciting boat to sail and is attracting sailors of all ages and abilities.
Brian Keane talks about the World event and the growth of the J/70 class, ”We chartered the J/70, so we are really pleased to have come second in the Championship. I have been racing in the Class since the beginning, and now that we have fleets racing J/70s all over the world, the standard is just amazing, and so is this regatta. A world record keelboat fleet in superb surroundings.”
The Boat:
The J/70 was designed to help to fill a need for a boat that is easy to own, easy to tow and launch, and easy to sail. This 22.75 foot boat is the first J/Boat that is a ramp
launch-able keelboat. The J/70 is replacing old keelboat fleets across the world in sailing clubs. By replacing these older fleets, the J/70 is attracting younger sailors to join the class. Top sailors have been enjoying this boat and helping to grow the fleet and competition. With a long cockpit and moderate boom height, the boat is comfortable and easy for crew movement across the boat. This boat is great for competition, but its stability also makes it great for kids to seniors.
Features of the J/70:
- Easy to trailer
- Easy to launch
- Vertical lifting keel
- Comfortable cockpit
- Small cabin for storage
- Competitive edge, but easy to sail for kids to seniors.
Events Coming up in the USA:
2017-2018 Davis Island Winter Series – Tampa, FL – Dec 8-9th, Jan 19-21st, Feb 9-11th
2018 St Petersburg NOOD – St. Petersburg, FL – Feb 15-18th
2018 J/70 Midwinter Championship – Miami, FL – Feb 23-25th
2018 Bacardi Cup Invitational Regatta – Miami, FL – March 4-10th
2018 San Diego NOOD – San Diego, CA – March 16-18th
2018 Easter Regatta – Columbia, SC – March 29-April 1
2018 Charleston Race Week – Charleston, SC – April 12-15th
2018 J/70 Corinthian National Championship – Fort Worth, TX – April 26-29th
2018 World Championship – Marblehead, MA – Sep 22-29th
Learn More About The Class:
J/70 International Class Association
USA J/70 Class Association
J/Boats
No Equipment? No Problem! : Workout For Anywhere Anytime
Getting a good workout in doesn’t have to be complicated. You can get a great workout 
in by just using your body weight and no equipment. Sometimes when we are traveling for sailing, we are greeted with a hotel that doesn’t have a gym, or maybe its a day we want to workout at home instead of the gym. These days are perfect for body weight exercises that still get you working hard, just don’t have to worry about all that equipment. Gaining strength for sailing doesn’t have to be complicated, and I’m here to show you how.
In the workout below you will get a full body workout with cardio mixed in. This is a fun workout you can do anywhere anytime! Next time you’re on the road or don’t have time to make it to the gym add this workout in to help better your sailing performance on the water. Remember working out for sailing doesn’t have to be complicated!
No Equipment Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
-Plank Jacks (30 seconds)
-Split Lunges (30 seconds)
-Shoulder Taps (30 seconds)
-High Knees (30 seconds)
Repeat 3x
The Workout:
1. Push Ups (15 reps)
2. Wall Sit (60 seconds)
3. Shoulder Taps (20 reps)
4. Forward Alternating Lunges (20 reps)
Repeat 3x
1. Burpees (30 seconds)
2. Switch Kicks (30 seconds)
3. Mountain Climbers (30 seconds)
Repeat 2x
1. Tricep Dip w/ Leg Raise (15 reps)
2. Single Leg Deadlift (15 reps each side)
3. Rotational Push Up (12 reps)
4. Squat Pulses (30 seconds)
Repeat 3x
1. Plank (60 seconds)
2. Diamond Push Up (12 reps)
3. Side Plank Knee To Elbow (12 reps each side)
4. Squat Jacks (20 reps)
Repeat 3x
1. Tuck Jumps (30 seconds)
2. Wide Mountain Climbers (30 seconds)
3. Squat Jumps (30 seconds)
Repeat 2x
-Cool Down with Foam Rolling and Static Stretching (5-7 minutes)
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
Looking for a Healthy Snack While On The Water? : How to Make Homemade Granola Bars
Making healthy choices to boost your sailing performance can be a hard task to accomplish. For a lot of people, they believe this statement to be true, however, eating healthy doesn’t have to be hard and unpleasant. With a little learning and work, you can make eating healthy fun and easy! We all need to spend more time learning how we can 
fuel our bodies better for boosting our performance on the water and improving our daily life.
For a lot of sailors eating healthy can be a challenge because of being on the water all day. A lot of times sailors bring granola bars as they are the easiest thing to snack on out on the water. However, a lot of the granola bars we are buying are filled with sugar and other ingredients that are hindering our performance. Before purchasing granola bars, you always want to check out the ingredient list to see what you are eating. However, the best way to always know what is in your food is to make it at home.
Making granola bars at home is fun and easy! It doesn’t take long to make some great snacks you can take out on the water to fuel you throughout the day of sailing. There are tons of different recipes out there for you to try at home. Below you will find a simple recipe I love to make for my sailing adventures. Making great healthy food at home can be scary to start, but trust me it is easier than you think and can be lots of fun!
Sailors Snack Granola Bar Recipe:
Ingredients:
- 1 cup pitted Medjool dates
- 1/4 cup maple syrup or honey
- 1/3 cup peanut butter or almond butter
- 1 cup sliced almonds
- 1/4 cup chia seeds
- 1 1/2 cup rolled oats
- optional: raisins, chocolate chips, cranberries, other nuts, etc.
Instructions:
- Process the dates in a food processor until it forms a dough like consistency.
- Put sliced almonds, chia seeds, rolled oats, and dates in a large mixing bowl. Also, add additional ingredients if using.
- Warm maple syrup or honey and nut butter in a saucepan over low heat.
- Pour warm mixture over oat mixture and mix together. Using hands knead the mixture so consistent throughout.
- Line a glass baking dish with parchment paper. Take mixture and flatten in baking dish.
- Place dish into the freezer for at least 25 minutes to set.
- Remove from freezer and cut bars.
- Store bars in a container, until ready to enjoy. (store them in the freezer to keep them fresher.)
Enjoy Snacking Healthy!
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
US Waszp Nationals Regatta Report and Results
Over the weekend of September 16th-17th the United States Waszp Nationals was held 
at Cedar Point Yacht Club in Westport, Connecticut. The Waszp class is a new exciting boat that is gaining attention throughout the country. If you hadn’t had a chance to check out these boats yet, its a must do! Check out the article First WASZP Class Regatta in the USA!: WAZSP Profile and Regatta Report for the Waszp profile.
Day One – Saturday, September 16th:
Nine sailors from across the country arrived at Cedar Point Yacht Club and were greeted with foggy conditions. The breeze was more than the forecast had predicted ranging from about 5-7 knots. The sailors knew the forecast wasn’t looking great for the weekend, so the group all rigged up and after the skippers meeting launched quickly to try and get in some racing. For the first race, the breeze was still about 5-7 knots blowing from the East, the course for the day was a windward leeward. Conditions were spotty throughout the course, but the top half of the course seemed to have more breeze shifting towards the right. Downwind the trick was to stay as balanced as possible and 
stay in the pressure. Sam Blouin took the first race win, with Conner Blouin in 2nd, followed by Reed Baldridge in 3rd. The second race they shortened the course as the conditions seemed to be going in and out, and dying down to the 3-5 knot range. A lot of the same for the second race, staying in the breeze was key along with balancing your boat. Robyn Lesh took the 1st this race, followed by Connor Blouin in 2nd, and Sam Blouin in 3rd. After the sailors finished the second race, the race committee moved the course more East as wind conditions looked a little more consistent up the course. However, once the race committee set the course, the breeze had died out. Waszp sailors hung out while we all hoped for more breeze to fill back in throughout the course. Unfortunately, it wasn’t 
looking promising, so the race committee sent us all in for a wind delay on land. Once all the sailors reached land, we waited for a more consistent breeze. Sailors hung out enjoying some snacks while we all hoped for better conditions to transpire. After about an hour wind delay the breeze filled back to the 5-6 knot range, but due to the time of day and breeze predicted to die the group called it for the day. Once the call was made, the group derigged for the day and headed upstairs to enjoy a great taco dinner put on by the club. Sailors all left fed well and tired from the day of low riding, and most of all hoping for better breeze tomorrow.
Day Two – Sunday, September 17th:
All the sailors arrived at Cedar Point eager for better breeze; unfortunately, that was not the case. Foggy conditions and zero breeze were the conditions the sailors were greeted with on day two. However, despite the wind delay sailors rigged up their boats hopeful that breeze would fill as the fog lifted. During the wind delay, sailors chatted about the class and where to hold regattas in future. They also discussed the boats and different settings they have been using while sailing. Despite the lack of breeze, it was a great way for the class to get more exposure and get sailors of this new class coming together. At noon the race committee 
called the regatta for the weekend, and awards followed. 1st place Sam Blouin, 2nd Connor Blouin, and 3rd Robyn Lesh.
FULL RESULTS
Unfortunately, the conditions for the Nationals were not foiling, but it was another great event to get this class up and moving. It will be exciting to see the events in this class continue to grow!
Like USA Waszp Class on Facebook to follow the class and stay updated with new events coming to the calendar soon!
Sandbag Training: Build Serious Strength For Sailing
Last fall I completed the Performance Coaching Systems Group Training Specialist Level 1 course. At the course I was introduced to the sandbag. I fell in love with this training tool (and even bought one from my instructors at the end of the training course). Sandbag training is fun and I think it’s a great addition to add to your training routine for sailing.
What makes the Sandbag Great for Building Strength for Sailing:
1. Sandbags vary in weight sizes and you can easily adjust the weight to pick the perfect weight for you.
2. The sandbag is awkward to lift, and this requires you to work hard to perform exercises which helps you build total body strength.
3. Your grip strength will majorly improve with the sandbag.
4. The sandbag is unstable which helps you to gain serious core strength.
Sandbag Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Push Ups (30 secs)
Plank w/ Alternating Leg Lift (30 secs)
Single Leg Squat (30 secs each side)
Split Lunges (30 secs)
Repeat x 3 with 30 secs rest between sets
Workout:
1. Sandbag Bent Row (12 reps)
2. Sandbag Rotational Lunge (20 reps)
3. Sandbag Bearhug Squat (12 reps)
Repeat 3x with 30 secs Rest between sets
1. Sandbag Standing Overhead Press (12 reps)
2. Sandbag Pull Through (20 reps)
3. Zercher Squat (15 reps)
Repeat 3x with 30 secs Rest between sets
1. Front-Loaded Sandbag Good Mornings (15 reps)
2. Crawl with Pull Through (10 reps)
3. Alternating Overhead Press (12 reps)
Repeat 3x with 30 secs Rest between sets
-Cool Down with Foam Rolling and Static Stretching
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
Hydration Tips To Boost Your Sailing Performance
Summer is now in full swing which means so is the heat! A key to bettering your performance on the water is giving your body the fuel it needs to perform. Not only do we need to be eating right to perform on the water, but more importantly we need to hydrate our bodies. Hydration is key to performing at your top level out on the race course as well as for success in your daily life. These tips will help you to avoid dehydration during the sailing season and perform at your highest level.
Tip #1: Carry a Reusable Water bottle Everywhere
Best thing you can do is invest in a BPA-free reusable water bottle. My personal favorite is the Hydroflask, which come in various sizes and keeps your water cold for hours. Having a reusable water bottle helps you to keep track of how much you are drinking throughout the day. Not only does it help you keep track, but it also reminds you to keep drinking. On the water find a place to either store your water bottle or have your coach carry it for you for the day.
Tip #2: Create a Hydration Plan
The amount of water you should be drinking depends on your weight and activity for the day. On a typical day, you should be drinking half your body weight in ounces. So for example, if you weigh 120 pounds you should be drinking 60 ounces of water. When you add activity like sailing you need to increase your water intake. The best way to make sure you’re getting the right fluid intake is to make a hydration plan. Start your day with drinking 8 ounces of water and try to drink 8 ounces every hour. Depending on your day and how long you will be out sailing your hydration plan may vary. But by making a plan, it will help to ensure you don’t get dehydrated while out on the water and help you to perform at your top level.
Tip #3: Hydrate with Food
Most of the water you need has to come from drinking it. However, you can also hydrate with some foods. Before heading out on the water, or for a snack on the water, it’s great to fuel your body withsomething containing water. Your not only giving your body some energy with the food but also helping to hydrate your body during your activity. Some examples of great foods containing lots of water are; watermelon, cantaloupe, strawberries, celery, grapefruit, spinach, green peppers, and tomatoes.
Tip #4: Choose Sports Drinks Wisely
Nowadays you can find sports drinks everywhere with so many different brands, colors, and flavors. However, you want to be careful in choosing a sports drink. For example, a bottle of Gatorade has 35 grams of sugar! That is a lot of sugar that can upset your stomach and may lead to you cramping up while sailing. It’s important to check out the label before consuming a sports drink and see if it will benefit you to drink it. I personally like things that are more holistic, so coconut water is a great option. Coconut water is filled with potassium, magnesium, sodium, and calcium. Also, I use Emergen-C Electro 
Mix Electrolyte Replacement Drink Mix. This contains potassium, calcium, and magnesium. Next time do some research before consuming that sports drink and find out if it will help or hinder your performance out on the water.
Tip #5: Recognize Signs of Dehydration
While out sailing or doing a workout we want to be able to recognize signs of dehydration. If we can recognize the signs of dehydration early on, we can avoid it getting worse and hurting our performance. The symptoms can vary from mild to severe. Some signs include dizziness, increase in thirst, headache, muscle fatigue, coordination decline, muscle cramps, and a decrease in energy. These are just some of the signs, and sometimes we may push them off as being something else. However, when we are out on the water and feel any of these signs we need to recognize that we may be dehydrated and we need to start hydrating our bodies. Your performance level will start decreasing as your body becomes dehydrated. To ensure this doesn’t happen to you follow that hydration plan! But also recognize when you might need to end your activity for the day to avoid further dehydration.
About 60% of our bodies of made of water, so hydrating is an essential function for life. However, hydrating is something people tend to forget about leading to dehydration. For your success in daily life and sailing at your top level, you need to make sure you are hydrating your body properly. By carrying a reusable water bottle everywhere, creating a hydration plan, hydrating with food, choosing sports drinks wisely, and recognizing signs of dehydration, you are sure to stay hydrated this summer and all year long. These tips will not only help to prevent dehydration for better performance on the water but lead to a healthier lifestyle for years to come. Sail faster by drinking that water!
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
