Foiling boats are the next big thing in sailing. Foiling has been around for years, but recently foiling has made a big step in sailing especially with the America’s Cup that just finished up. Maybe you even had a chance to see the video of the foiling opti! In February, we had a class profile on the new boat the Waszp, which is making foiling more accessible to everyone who wants to give it a try.
As you know fitness in sailing is so important for bettering your performance on the water. So what about fitness for foiling? To be able to foil it takes many skills, but you especially need to make sure your fitness is at a top level. In the spring when I headed out on the waszp I learned what fitness skills I needed to improve on to become better at foiling. It takes speed, agility, strength, balance, aerobic capacity, and endurance to be able to sail these foiling boats. If you had a chance to follow the America’s Cup you saw how hard those guys are working on those boats. Check out this great article on what goes into their training: The kickass total-body conditioning workout of Oracle Team USA, America’s top sailing squad.
So how can we train to get into top shape for foiling? Check out below a total-body workout that will help you get into top shape for your next foiling adventure. Also, check out the moves in the video.
Foiling Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Agility Ladder: Out In’s x 2
Single Leg Burpee (30 seconds)
Shoulder Taps (30 seconds)
Agility Ladder: Out In’s x 2
Repeat 2x No Rest
Workout:
Ski Abs (1 minute)
Agility Ladder: Hip Switch Drill x 2
Split Lunges (1 minute)
Agility Ladder: Hip Switch Drill x 2
Sprint 70 yards
Repeat 3x with 60 seconds rest between sets
Squat Jumps (1 minute)
Agility Ladder: One Leg Hop x 2
Burpee with push up (1 minute)
Agility Ladder: One Leg Hop x 2
Sprint 70 yards
Repeat 3x with 60 seconds 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.
Foam Rolling For Performance, Recovery, and Everyday Life
Maybe you have tried it once or twice, perhaps not at all, but it’s time for you to put foam rolling into your daily routine. Foam rolling will enhance your performance out on the water, help with your recovery, and better your everyday life. It can change your life as it has for so many athletes including me.
When I started foam rolling three years ago, it changed my life. When I finished my first full marathon, I could barely walk after. I found out I had iliotibial band syndrome which is a pain on the outside of the knee due to tissue rubbing on your bone. At this point I was getting certified to become a personal training when I reached the section on flexibility, I learned all about foam rolling and the benefits. Once I started incorporating foam rolling into my routine my knee pain started to go away. Today I rarely have knee pain, and if I do, it’s because I missed some foam rolling sessions.
What is Foam Rolling?
The technical term for foam rolling is self-myofascial release. It is used to release muscle tightness or trigger points. When you apply pressure to certain parts of your body, you can help muscles return to their normal length.
Benefits of Foam Rolling
1. Correct Muscles Imbalances
As you learned in my article Correct Muscles Imbalances Now For A Better Sailing Season Later, foam rolling can be used to correct muscles imbalances. By using a foam roller on your overactive muscles, you can correct your muscles imbalances. You can read my previous article on which muscles to foam roll to correct Pronation distortion syndrome, lower-crossed syndrome, and upper-crossed syndrome.
2. Increase Flexibility and Mobility
Stretching, in general, has shown to increase your flexibility and mobility. Now newer research is showing that by foam rolling before and after activity you can increase your flexibility and mobility even more. By increasing these, you will improve your athletic performance out on the water. Foam rolling will also help to maintain your flexibility and mobility as you age.
3. Prevent Injury and Aid in Recovery
The best way to avoid an injury is to prevent one from ever occurring. By stretching and using foam rolling before and after sailing you can make that possible. When we regularly use our muscles for activities like in sailing they get tense from the activity. To prevent pulling anything we can use foam rolling to release that tension and avoid injuries. Foam rolling also aids in your recovery so tomorrow you can wake up and do it again without any pain or injury.
How To Foam Roll
So now that you know what foam rolling is and the benefits, how do you do it? In the video below, you will learn how to foam roll the hip flexors, IT band, hamstrings, glutes, calves, quadriceps, upper back, and lats. To use a foam roller properly, you want to apply moderate pressure to a muscle using the roller and your bodyweight. You want to roll slowly and when you find a tight or painful area stop and hold the roller there for at least 30 seconds. You want to hold a little longer if the area is still tight after 30 seconds. It will be painful, but you don’t want it to be unbearable. If you feel as the pain is too much take some of the pressure off.
The Don’ts of Foam Rolling
1. Don’t Roll Too Fast
A lot of people make the mistake of just rolling their muscle back and forth very quickly. But as you just learned you want to roll very slowly and find that tight area and then hold it. You need to give your muscles time to adapt and manage the pressure to be able to relax.
2. Don’t Spend Too Much Time On One Area
Some people when they start foam rolling aren’t sure how long to spend, and they end up spending way too much time on one muscle group. As I said before you want to spend only 30 seconds and a little longer if that area is still tight. You should spend about 5-10 minutes before and after activity to foam roll.
3. Don’t Foam Roll Your Lower Back
You can use the foam roller on your upper back, but you never want to foam roll your lower back. There are several reasons for this, but the biggest being a foam roller should only be used where you have bony protection for your organs. Your lower back doesn’t have this therefore when you foam roll it you can end up hurting your spine.
Foam rolling has changed my life as an athlete and in my everyday life. It could do wonders for you! If you want to better your sailing performance, enhance your recovery and your everyday life you need to add this to your routine now! You will be able to correct muscles imbalances, increase your flexibility and mobility, and prevent injury along with aid in your recovery. By adding foam rolling for only 5-10 minutes before and after sailing you can see these improvements. Why wait? Get out there and start rolling today!
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.
WASZP Atlantic Coast Championships 2017: Regatta Report and Results
Over the weekend of May 20th and 21st the Waszp Atlantic Coast Championship, the first dedicated waszp reg
atta was held at Toms River Yacht Club in Toms River, New Jersey. If you had the chance to read our article: First WASZP Class Regatta in the USA! : WASZP Profile and Regatta Report, you learned about this new class. Over the winter the waszp class joined in with Moth winter series down in Key Largo. However, this Atlantic Coast Championship regatta was the first waszp only regatta in the United States. It was an exciting weekend with some great racing!
Day One: Saturday, May 20th:
13 sailors from across the country were greeted with a chilly overcast spring day. The group set out to start the day of racing in the river. The breeze was northeast puffy 10-15 knots with flat water in the river. It was very inconsistent for the sailors to stay up on 
their foils. After trying a practice start at around 10:15 am the race committee decided to move out into the bay for a more consistent breeze. The journey out to the bay didn’t take long for the sailors, and the race committee set up the course quickly. The breeze out in the bay was blowing 15-20 knots with about 1-2 foot chop. The course was an America’s Cup style course with a reaching start, windward leeward course. With this being some of the sailors first time racing in these boats it made for an interesting, exciting day. With the breeze the races were quick and some of the top sailors finishing in less than 10 minutes. Racing brought lots of s
pectators out, watching the fast, exciting, carnage filled racing. Eight races were sailed, and by the end of the day, you could see the exhaustion in the sailors. There was one boat breakdown f
or the day. The day ended with Conner Blouin in the lead with 12 points, one point behind was Reed Baldridge, and in third with 18 points was Markus Edegran.
Day Two: Sunday, May 21st:
Day two brought a different set of conditions. The sun was out with 
breeze from the northeast again, but this time a puffy 10-15 knots with flat to 1 foot of chop. The sailors headed out again to the bay for more consistent wind. With the lighter conditions, you could see a big separation in the fleet. The breeze was shifty and slowly dying throughout the day making it very tricky to get up on the foils. Lighter sailors were using the wind to their advantage and throwing out some great finishes. The race committee was able to get 5 races in before the breeze dropped down to about 10 knots, calling it for the day. A total of 13 races were sailed giving the sailors two throw outs for the weekend. Reed Baldridge was able to pull off the win with 16 points, Conner Blouin in second with 20 points, and
Markus Edegran in third with 34 points.
FULL RESULTS
The class plans on holding Waszp Nationals sometime this summer. Stay tuned for the location and date. This is a great new class, and it will be interesting to see where it goes!
Peter Slack, a local photographer, was able to capture great photos and videos throughout the weekend. Check it out HERE
Like USA Waszp Class on Facebook to follow the class and see some of the great videos from the weekend.
Nutrition: Tips to Eating Right While Traveling For Sailing
Nutrition, it’s key to living a healthy lifestyle. However, a lot of the time we hear people talking more about their workouts and less about what they are eating. Having a healthy diet is even more important for our success out on the water than any workout you do. Don’t get me wrong working out is still very important, but without a healthy diet, your body can’t perform at its highest potential. You need to use both a healthy diet and a good workout routine to perform at your best out on the water.
When you are home eating healthy can be relatively easy because you can plan out your meals, and prepare them ahead of time. However, now that sailing season is here you will be hitting the road for different regattas maybe for a day, a weekend, or maybe even a week. So how can you stay on top of your nutrition while away from home? Follow the 6 tips below to help you eat healthy while on your sailing travels this season.
1. Pack For The Trip
The first step before you leave for your sailing adventure is to pack healthy snacks to go. This is a simple way to eat right while on the road and away (also a great way to save money). The healthiest way to go is making your own snacks. Things I love to make to bring with me to regattas are granola bars, granola, trail mix, dehydrated fruit, almond butter cookies, and roasted chickpeas. However, sometimes it is easier to buy these items. If you are buying these items make sure you stick to items containing little to no sodium and sugar content. If you are flying to get to your destination dry snacks are the easiest thing to pack. If you are traveling to your regatta by car pack a cooler. You can fill it with fresh foods. I love to pack the small packets of guacamole and have it with carrots and celery while on the road. This will not only keep you eating right while traveling but while you get to your destination. Look at the list below for some more ideas on packing for your next sailing trip.
Packing for the road:
- Trail mix
- Granola bars
- Packets of almond butter or peanut butter
- Fresh fruits: apples, bananas, ora
nges, grapes - Jerky
- Dehydrated fruit
- Roasted chickpeas (these are a great crunchy snack filled with fiber and protein check out the recipe below)
- Fresh veggies: carrots, celery, broccoli
- Snack pack guacamole
nges, grapesRecipe for Roasted Chickpeas:
Ingredients:
1 can of chickpeas
2 tablespoons olive oil
salt (optional)
garlic salt (optional)
cayenne pepper (optional)
Directions:
1. Preheat oven to 450 degrees F
2. Rinse chickpeas then dry them with a paper towel. Place chickpeas in a bowl and mix with olive oil and seasonings. Spread on a baking sheet and bake for 35-40 minutes or until brown and crunchy. Let cool, then enjoy!
2. Research Beforehand
Before you head on your trip you want to make sure you do some research. Research the menus of different restaurants and try to look for the healthiest options. Also research local supermarkets where you can pick up some more healthy meals and snacks. You also want to check out where you will be staying and what they have to offer. If you are staying at a house you can plan to make most of you meals. If you are staying at a hotel see if they have a mini fridge so you can store meals and snacks. If you come prepared you will have an easier time eating healthy and also save yourself a lot of time.
3. Drink Lots of Water
You always want to be drinking lots of water, however, its very important to remember this while on the road traveling. People tend to forget about hydrating themselves while traveling and without the proper hydration you won’t be able to perform at your top level. Try to avoid other beverages and stick to water most of the day. Carry a reusable water bottle with you to help remind you to drink throughout the day.
4. Avoid New Foods
While your away for a competition you want to avoid trying new foods. The day before a regatta you especially want to avoid eating anything you have never tried or don’t eat often. If you want to feel the best and perform at you highest level while sailing you need to be cautious with your eating. Try to pick nutritious items off the menu with simple ingredients or if you are cooking yourself pick something you know is good for your body.
5. Try to Stick To Your Schedule
While traveling for sailing it can be hard to stick to your same schedule. However, you really want to try with your eating habits. When you body is used to a schedule, and then things change your body will start to feel it. Try to eat the same 
number of meals you normally do and attempt to do it at the same times. This is hard when your on the water, but do you best by bringing snacks with you.
6. Eat Real Food
We see too many people eating processed food these days. But to be a top athlete you need to fuel your body with nutritious real food all the time even while traveling. Try to avoid the processed items as much as you can. Grab a real piece of fruit or snack on some veggies. When your traveling you tend to go for the easiest option, but go for the real food to keep your body in line. Real food is the healthiest option and best way to stay on your game while out on the water.
Just because your traveling it doesn’t mean your eating habits have to suffer. To perform at your best level while out on the water it is essential to keep with your healthy routine. By using these six tips packing for your trip, researching beforehand, drinking lots of water, avoiding new foods, sticking to your schedule, and eating real foods you can keep sailing at your top level throughout your travels. It may seem hard to follow the first couple times you travel, but soon enough you will get in a routine. Good luck sailing and keep eating healthy at home and while on the road!
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.
Sailing Season Is Here: Tips on Training Routines and Eating Right
Spring is here, well at least we hope (this March weather has been a little crazy)! Which means the sailing season is back throughout the country. Hopefully, you took the winter to focus on getting stronger and eating right for a better sailing season. However, for those of us lacking in this area over the winter, this article will help you step up your game for a better sailing season. And for those of you who did keep up those workouts and healthy diet, this will give you some tips to keep going, and how to maximize your time during the season as well as stick to a healthy diet.
Training:
Tip 1: Schedule Your Workouts
Not having enough time is the number one reason people say they don’t workout. However, as you know to get the best results on the water you want to get those workouts in. So by sitting down the week before to plan out your week and when you can workout, you can make sure you are able to get your training in. It is also a good idea to plan your training schedule a month in advance. Then the week before look at your schedule to see when you can get your training accomplished each day. Check out the month schedule and weekly schedule for examples on how to put a training schedule together.
Tip 2: Change It Up
You want to keep your workouts fun and effective. You don’t want to be doing the same training routine every day as that becomes boring as well as you will stop seeing improvements with your strength. That is where planning your training out in advance will help to change up your routines and see it on paper. Look for exercises that will challenge your body and make you work hard. Not only will you see better results on the water, but it won’t be so boring and repetitive.
Tip 3: Chart Your Progress
Charting your progress is a great way to see how your strength is improving. Without making notes we won’t have an accurate timeline of how we are doing with our training sessions. Dedicate a notebook to charting your progress. Bring that with you every workout and take some notes on how the workout went that day. For example, maybe you had in your workout to do as many push-ups in one minute as you could. Write down in your notebook how many you were able to get in that day, and now when you do that workout again you will be able to see if you had improvements.
Tip 4: Workout With A Teammate
Working out with a teammate is always better than alone. It’s a great way to help push each other through the workout. It also makes your training session more fun! Look at your week and talk to a teammate or friend to see if they are available to workout with you. You both will have fun and improve your strength for a better sailing season.
Nutrition:
Tip 1: Hydrate
Hydration is key to better performance on the water and at the gym. When you don’t drink enough water you start to lose focus and your body starts to shut down. To make sure you are drinking enough water start carrying a reusable water bottle with you everywhere. This will help to remind you to continue to drink water throughout the day. The amount of water you should be drinking is half your body weight in ounces. So for a sailor that is 120 pounds they should be drinking at least 60 ounces every day. Then when you add training and sailing into the mix you will need to hydrate your body even more. Hydration is essential to keep going with your training, sailing, and everyday life.
Tip 2: Plan Out Your Meals
Just as you planned out your training schedule you want to do the same with your meals. By doing this you will ensure that you get the best and most nutritious meals throughout the week. There are different ways people will use this tip and you need to find the best way for you. You may write out what you plan to eat during the week. You may prepare food before the week gets started to have to eat throughout the week. For example cut up fruit and veggies, and or cook chicken and veggies. Find what works for you and use it to help prepare for the week.
Tip 3: Be Prepared
Sometimes you may be out or you finished up a workout and you are starving. You always want to be prepared to find the best meal to help enhance your performance and make you feel good. It’s always a good idea to pack some snacks in your workout bag for either during or after the workout. Some examples of great snacks after a training session are granola bars (try to stick to homemade ones or ones with not a lot of sugar), peanut butter and carrots, smoothie, nuts, and bananas. Sometimes you head out to lunch or dinner after a training session. Try to stay away from things on the menu that are fried and or use a lot of butter. Look for options that are more simple and cleaner to eat.
Tip 4: Find What You Like
We are not all going to like to eat the same things. So you want to test out what works for you and what you like eating. Finding what you like to eat will make eating right easier and more enjoyable. Make it fun and test out different recipes to find meals you enjoy.
With sailing season back in session you need to make sure you are still able to get that training routine in as well as eat right for better performance on the water. For training, schedule your workouts, change it up, chart your progress, and workout with a teammate. For your nutrition make sure to hydrate, plan out your meals, be prepared, and find what you like. Both your training and nutrition are essential components for your success in sailing as well as daily life. By using these tips you will set yourself up for success to accomplish both goals. Good luck and happy spring sailing!
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.
First WASZP Class Regatta in the USA! : WAZSP Profile and Regatta Report
Looking for a new boat, and not only a new boat but a foiling boat? A boat that is fast, fun, durable, and affordable? The Waszp may just be it! Similar to the Moth the Waszp offers sailors with a more durable and affordable boat. Just recently at the end of January, the first Waszp regatta took place in the US. This regatta was part of the Winter Series that the Moth class has held at the Upper Keys Sailing Club for the past couple years. Since the US Waszp class is brand new the president of the US Waszp class Reed Baldridge thought this winter series would be a great stepping stone for the class. The regatta brought 8 sailors with Waszp’s all around the country, it was not only a great regatta but a great learning and brainstorming session for this new class.
The Boat:
The Waszp is a one design foiler, that was created by Andrew McDougall, designer of the world beating Mach 2 foiling Moth. Recently, it was just named 2017 Best One-Design by Sailing Worlds Boat of the Year Awards. The Waszp and the Moth are similar in their concepts, but for a couple reasons, the Waszp hits a market of different dinghy sailors. First, the Waszp is half the price of the Moth, you can buy a brand new Waszp in the US for $12,500. Unlike the Moth the Waszp is a one design class. With the Waszp you have adjustable wing angles allowing you to adjust for your skill and for storage. The Waszp comes with retractable alloy foils making it an easy boat to launch. With a free standing rig, you can rig up quickly and have a much easier time getting back into the boat after capsizing.
The Regatta:
Day 1 (Friday, January 27):
The eight sailors were greeted with a light breeze, 5-8 knots. All the sailors varied in their Waszp experience. You had some sailors who had 
been sailing the Waszp for a couple of months where for some of the sailors it was their first time in the boat. Day 1 was frustrating as it was light with marginal foiling conditions. However, everyone in the class helped each other out as they learned throughout the day. John Wallace had good speed and took the day with a 2, 1.
Day 2 (Saturday, January 28):
The breeze was great at 8 am so before the racing got started some of the sailors made their way out on the water to get some foiling practice 
in. Slowly the breeze died off to 5-8 knots again once the racing got started at 11 am. Some sailors were able to get foiling for a little bit, but it was another day of tricky racing. Matt Goetting, “The angles were so crazy on both the upwind and downwind that it didn’t pay to be foiling.” Another slow moving day, but the group was able to get 4 races in with Connor Blouin taking the lead, followed by John Wallace, and Peet Must. The group all headed out after sailing to the local tiki bar where they all chatted about everything from foiling to fruity drinks.
Day 3 (Sunday, January 29):
The breeze was on! The group showed up to 25-30 knots but then dying down to 18-25 knots. It was an exciting day of racing for the group. The speed and angle differences with the Moths made things interesting on the water. Reed Baldridge, “I was actually amazed at how close the top marks were, it reminded me of laser races with the top boats within boat lengths of each other.” The name of the game downwind was staying upright, which proved to be a difficult one in the breeze. Only a few breakdowns for the day, but all in all it was the most exciting day of racing getting in three races to finish the regatta. Connor Blouin took the win, with a total of 11 points, Peet Must in second with a total of 18 points, and John Wallace in third with a total of 19 points.
The second series to be held February 17-19th and the third and final on March 31-April 2nd.
Then the weekend of May 20th-21st the Waszp Atlantic Coast Championships will be held at Toms River Yacht Club. More info to come! Contact your local Waszp dealer today to get a boat by the Atlantic Coast Champs.
The learn more about the Waszp check out the website: http://www.waszp.com and Like International Waszp United States Class Association on Facebook for updates on the class in the US. This is only just the beginning for this new exciting class!
Correct Muscles Imbalances Now For A Better Sailing Season Later
Ever notice that you are slumped over or your posture doesn’t seem right? Well, this happens when your alignment is out of whack, creating muscles imbalances. The technical way to define a muscle imbalance would be as an alteration of muscle length surrounding a joint. However, for terms that are better understood a muscle imbalance occurs when one muscle is stronger than its opposing muscle causing compensations to occur.
Why do these occur? There are many reasons that muscles imbalances occur one significant factor is our constant overuse of certain muscles especially in a sport like sailing. For example, in sailing with hiking you are using a lot of core muscles during this action, and your shoulder muscles aren’t used as much. So after a long season of sailing, you could develop upper crossed syndrome which is characterized by a forward head and rounded shoulders. By knowing what muscles imbalances we have and using corrective exercises we can prevent any injuries that could occur and alleviate any pain we may be having. Today you will learn about 3 common postural distortion patterns and how to fix them for a better sailing season.
1. Pronation Distortion Syndrome: This can be defined as flat feet and internally rotated knees or knock knees.
The muscles that are short or tight and need to be stretched:
-Gastrocnemius (Calf muscle)
-Soleus (Calf muscle)
-Peroneals (Outside of the calf)
-Adductors (Inner thighs)
-Iliotibial Head (IT band, outer thighs)
-Hip Flexor Complex
-Biceps Femoris (Hamstring)
The muscles that are lengthened or weak and need to be strengthened are:
-Anterior Tibialis (Shin)
-Posterior Tibialis (Calf)
-Vastus Medialis (Inner Quadriceps)
-Gluteus medius/maximus (Butt)
-Hip External Rotators
Injuries that can occur:
-Plantar Fasciitis
-Shin Splints
-Patellar Tendonitis
-Low-Back Pain
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the calfs, IT band/TFL, hamstrings, and adductors. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be calfs, TFL, hamstrings, and adductors. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. You can strengthen your calf muscles by doing single-leg calf raises, and you can strengthen your gluteus maximus by performing floor bridges (hold for 5 seconds for 1 rep). Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Do a multiplanar single leg balance reach for 15 reps and 2 sets.
Check out the video for guidance on all the moves above.
2. Lower-Crossed Syndrome: This can be defined as an arched lower back.
The muscles that are short or tight and need to be stretched:
-Gastrocnemius (Calf muscle)
-Soleus (Calf muscle)
-Hip Flexor Complex
-Adductors (Inner thighs)
-Latissimus Dorsi (Lats/ back muscles)
-Erector Spinae (Back muscles)
The muscles that are lengthened or weak and need to be strengthened are:
-Anterior Tibialis (Shin)
-Posterior Tibialis (Calf)
-Gluteus medius/maximus (Butt)
-Transversus Abdominis (Abs)
-Internal oblique (Side Abs)
Injuries that can occur:
-Hamstring complex strain
-Anterior knee pain
-Low-back pain
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the hip flexor complex, thighs, and calfs. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be the ones you just foam rolled. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. To strengthen your gluteus medium/maximus you can use floor bridges (hold for 5 seconds for 1 rep). To help to strengthen your abs you can use bird dogs. Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Use a plank hold for 15 seconds then rest repeat 15 reps and 2 sets.
Check out the video for guidance on all the moves above.
3. Upper Crossed Syndrome: This can be defined as a forward head and rounded shoulders.
The muscles that are short or tight and need to be stretched:
-Upper Trapezius (upper back/neck)
-Levator scapulae (neck)
-Sternocleidomastoid (neck)
-Scalenes (neck)
-Latissimus Dorsi (lats/back muscles)
-Teres Major (back)
-Subscapularis (shoulder)
-Pectoralis major/minor (chest)
The muscles that are lengthened or weak and need to be strengthened are:
-Deep cervical flexors (neck)
-Serratus anterior (shoulder)
-Rhomboids (shoulder)
-Mid-trapezius (shoulder)
-Lower-trapezius (shoulder)
-Teres minor (rotator cuff)
-Infraspinatus (rotator cuff)
Injuries that can occur:
-Headaches
-Biceps tendonitis
-Rotator cuff impingement
-Thoracic outlet syndrome
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the upper trapezius, levator scapulae, and latissimus dorsi. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be the ones you just foam rolled. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. To strengthen your shoulder muscles you can do floor cobras (hold for 5 seconds for 1 rep). Then to strengthen your deep cervical flexors you can use chin tucks (hold for 5 seconds for 1 rep). Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Use a superman exercise hold for 5 seconds repeat 15 reps and 2 sets.
Check out the video for guidance on all the moves above.
We all have muscles imbalances that need to be corrected. By correcting these imbalances sooner rather than later we will improve our sailing out on the water, and avoid any injury in the future. The off-season is a perfect time to fix these problems so when you get back to sailing your body will be ready to perform at a top level. These tools can help you on your way to fixing your muscles imbalances, but I do recommend seeing a personal trainer for a more individualized plan. Fix your muscles imbalances today for better sailing later!
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.
Whitecap Composites, Inc. : Press Release and Q & A
PRES
S RELEASE:
Whitecap Composites is pleased to announce that we have been granted a builder’s license from the Club FJ Class Association. A boat had been sent to the US Sailing Center in Long Beach, CA for measurement. It was also sailed in a number of regattas to evaluate its performance.
We look forward to being involved in the future of the class for many years to come.
Whitecap Composites Inc.
Whitecap Composites, Inc. is a team of passionate sailors, racers, and boat builders. They began their business back in 2011 when they were approached by a number of institutional coaches who felt collegiate racing would benefit from boats with improved structural integrity, a higher level of consistency, and a more performance-oriented feel. Whitecap Composites has the flexibility to incorporate any custom requests into their boats as they have learned that individual groups use their boats differently.
Currently, Whitecap Composites builds collegiate boats including the collegiate FJ, 420, Tech Dinghy, and the Lark. Now, with this new builder’s license, they will be building Club FJ’s. We talked with Paul Zimmerman from Whitecap Composites for a little Q and A on this new venture.
Why did Whitecap want to start building Club FJ’s?
First, we would like to clarify the difference between the Club FJ and the Collegiate FJ. The Club FJ must adhere to a specific set of class rules which define physical measurements, overall weight, and construction materials. Whereas the collegiate FJ can include features specific to a customer’s requirements and can be built to withstand a higher rate of collisions that the boats are subjected to in a college environment.
Now to answer your question, Whitecap Composites was initially approached by a number of schools to develop a lighter, stiffer, and more 
durable FJ that would stand up to the heavy use that college sailors put them through. Additionally, they wanted a boat that would last for 10 years. We set out to accomplish this by engineering a composite laminate and using a construction process that would achieve this goal. The process we chose was resin infusion using vinyl-ester resins. By infusing the boats we eliminate the possibility of air in the laminate, and we can strictly control the weight tolerances of boats within a fleet. Vinyl-ester resins are less prone to water damage than polyester resins and are also more forgiving, and less brittle. Also, by utilizing the infusion process and the specific laminate that we use, repairs to the boats from collisions are much easier to perform.
We felt that the West Coast market which predominantly sails the Club FJ could also benefit from what we had developed for other fleets in the country. So we applied what we learned with the Collegiate FJ to meet the specifics of the Club FJ class rules which addresses weights, hardware locations, and construction materials. The Class Association was very receptive to the possibility of a new builder and accepted our request to present a boat for their consideration.
Are you going to do anything different to make the Club FJ stand out from other boat builders?
In addition to the technical aspects, we wanted to provide a service that was attentive to the needs of schools and programs that require a quick response to all aspects of delivering new boats, including service after the sale was made and the boats were delivered. The number one goal is to keep the boats on the water sailing and not out of service.
Are there any clubs, teams, sailing centers interested in buying Club FJ’s from you already?
We currently have Collegiate FJ’s at many schools and programs. Since just recently being granted a builder’s license from the Club FJ class association a few weeks ago, there has been quite a few request for quotations. We have already sold some boats to the San Juan Sailing Foundation in Washington State.
For more information on Whitecap Composites check out their website: http://www.whitecapcomposites.com/index.php And for questions regarding the new Club FJ’s they will be building Contact Paul Zimmerman at paul@whitecapcomposites.com
The Sailing Off-Season is Here: Amp Up Your Workouts Today
In most parts of the country sailing has slowed down for the season. Winter is here meaning less or no sailing for a couple months for most people. Sailing is a unique sport, however, like all other sports we do have our off-season. The off-season is so important to your sports performance, and should be used efficiently to improve your performance out on the water. Sometimes people think of the off-season as a time to take off from your training on the contrary it can be even more important then your in season training.
Why It’s Important:
Off season training for sailing is critical to the improvement of your sailing performance on the water. During this time you can recover from any injuries that may have occurred during the season. It is also a time to deal with muscles imbalances that may cause injury in the future. During the off-season you can increase your strength, power, and speed to help you be unstoppable during the regular sailing season. By doing the work in the off-season you are setting yourself up for better results in the future.
What To Focus on:
During the off-season you need to have goals on what you want to improve with your training routine. Depending on the sport the goals for the off-season will be a little different. For sailing some good goals to focus on are:
1. Increasing Aerobic Capacity: Your aerobic capacity refers to your ability to sustain a certain level of aerobic activity for a certain length of time, also referred to as VO2max. By increasing your aerobic capacity you will be able to last longer on the water. Increasing your aerobic capacity is not only beneficial to your performance in sailing, but everyday health. Your aerobic capacity can be increased by frequently working out, increasing your intensity, training for longer periods, and adding interval training to your routine.
2. Improving Overall Strength: In the off-season we really want to spend time improving are overall strength. We just went through a season using certain muscles everyday or mostly everyday for long periods of time. We now want to focus on improving our body’s overall strength. Strength training is so important to add to your weekly routine, by doing this you will see improvements out on the water.
3. Correct Muscles Imbalances: We all have muscles imbalances that we need to correct. A muscle imbalance occurs when one muscle is stronger then its opposing muscle. For example after a season of hiking our boats flat we may find we have some posture problems. In the off-season we want to spend time fixing these muscles imbalances to help prevent any injury in the future.
The Plan:
Now what’s your plan? Off-season for a sailor can vary depending on several factors, however, typically most sailors will be in off-season at least two to three months a year. So where you can start is to look at the amount of time you have off and make a training plan for those 8-12 weeks. With your training again you want to focus on workouts that are going to increase your aerobic capacity, improve your overall strength, and correct any muscles imbalances you may have. Here is an example of a training plan for a week:
Sunday – Rest/Stretching
Monday – Cardio Workout (HITT workout, running, biking, or swimming)
Tuesday – Full Body Strength Workout
Wednesday – Core Stability Workout
Thursday – Full Body Strength Workout
Friday – Core Endurance Workout
Saturday – Cardio Workout (HITT workout, running, biking, or swimming)
Now check out below and in the video for a full body strength workout to amp up your off-season training routine.
Full Body Strength Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Plank (60 secs)
High Knees (60 secs)
Single Leg Squat (30 secs each side)
Repeat x2
Ski Abs (60 secs)
Side Lunge To Balance (30 secs each side)
Shoulder Taps (60 secs)
Repeat x2
Workout:
Renegade Row (30 secs) —Alternating Shoulder Taps (60 secs)
Switch Kicks (60 secs)
Overhead Tricep Extension (30 secs) — Tricep Dips (60 secs)
Switch Kicks (60 secs)
Repeat 3x w/ 60 secs Rest b/w Sets
Weighted Alternating Lunges (30 seconds) — Forward Lunge W/ Balance (30 secs each side)
Jumping Jacks (60 secs)
Dumbbell Deadlift (30 secs) — Burpees W/ Pushup (60 secs)
Jumping Jacks (60 secs)
Repeat 3x w/ 60 secs Rest b/w 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.
