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 [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
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Club Profile: Rollins College Sailing
Founded in 1885 by New England Congregationalists who sought to bring their style of liberal arts education to the Florida frontier, Rollins is a four-year, coeducational institution and the first recognized college in Florida. News Flash: Rollins College seeks a new Head Sailing Coach!
The perfect blend
Challenging coursework, engaging service and international opportunities, and nearly 100 student-led organizations and clubs create a rich living and learning environment ripe for you to find your passion and potential.
Engage in a wide range of ideas and perspectives
A Rollins education challenges you to step outside of your intellectual comfort zone—explore new ideas, reconcile seemingly irreconcilable perspectives, read critically, and write reflectively. In the process, you’ll attain a deeper understanding of the world and your place in it.
Make a difference
At Rollins, you won’t serve the community for the mere purpose of adding a line to your resume—you’ll connect your education and your passions to the needs of the world.
Did we mention location?
Located along the banks of Lake Virginia in Central Florida, our beautiful campus encourages you to take advantage of Florida’s natural beauty and Orlando’s vibrant metropolis.
Mission Statement
Rollins College educates students for global citizenship and responsible leadership, empowering graduates to pursue meaningful lives and productive careers. We are committed to the liberal arts ethos and guided by its values and ideals. Our guiding principles are excellence, innovation, and community.
Sailing Team: News Flash: Rollins College seeks a new Head Sailing Coach!
Rollins College is accepting applications for a Head Varsity Sailing Coach. This is a full-time, 12-month position reporting to the Director of Athletics. This role is responsible for all phases of coaching the sailing program, including administrative duties; recruiting; budget management, including purchase, maintenance and inventory of all equipment; hiring and supervising assistant coaches; program management; fundraising and public relations; and planning and scheduling practices, games, transportation and meals. Anticipated start date: January 2018.
Club Profile: Norfolk Yacht & Country Club
Fresh from successfully helping host the 2017 Optimist US National Championship, the Norfolk Yacht and Country Club continues to pursue its mission and offers wonderful sailing opportunities for the Norfolk, VA area community. I was able to gather some thoughts and observations of this great sailing club during my two-week stay. This is one great club!!
From Commodore Rick Sanford, “Norfolk Yacht and Country Club is a warm and welcoming Club where its member families and guests have unique experiences which create lifelong friendships and memories. Our first-class waterfront setting provides a wide-range of social activities and recreational facilities for member enjoyment and perpetuates a culture of camaraderie and fun among our members. NYCC also has a vibrant boating community with recreational and competitive sailing for sailors of all ages.” Our power boaters enjoy cruising our many waterways and the occasional ‘poker run.’”
BRIEF HISTORY
In the late 1890’s, a small group of citizens sought to establish a place where they might enjoy outdoor activities and the camaraderie of likeminded souls. On April 20, 1896, the group received a charter to establish the Country Club. Leaving the city, the founders leased property in the country, along the banks of the Elizabeth River, in what is now called Edgewater.
Although Norfolk’s city limits did not extend past the Hague at the time, the founders were convinced that others would be enticed to this rural setting to escape the congestions in the city and enjoy the amenities of the Club. The Club grew rapidly, and soon it was necessary to lease more land in order to expand the facilities. Six years later, however, it was apparent that the Club had outgrown this location. In 1902, the Club purchased a 35-acre site several miles downstream, near Sewells Point. A new, larger clubhouse was built, as well as four tennis courts and a nine-hole golf course.
During this time, new neighborhoods sprouted up in Riverview, Colonial Place and Larchmont. The primary access to them was by trolley or automobile. Unfortunately, the trolley service was not dependable, and the roads were often barely passable. The leaders of the Club soon realized they had made a mistake: The new site suffered from poor accessibility. Norfolk, on the other hand, had bold plans for a major redevelopment near this very site. Norfolk was set to be the host city for a seven-month celebration to commemorate the 300th anniversary of the Jamestown settlement. The site for the festivities was Sewells Point. The Jamestown Exposition sparked a surge in constructions as Norfolk prepared to welcome the rest of the country. The Club’s leaders, not wanting to miss an opportunity, sold its Sewells Point property in 1906.
A search for another, more accessible site was begun. In 1908, a location was selected along the banks of the Lafayette River. It was convenient to the trolley line and to the bridge across the river. It had ample space for the Club’s sports facilities, along with a magnificent waterfront view. On February 22, 1909, the Country Club opened with a new clubhouse, four tennis courts and a nine-hole golf course. In 1915, additional land was acquired to enlarge the golf course to eighteen holes. The golf course, regrettably, was short-lived.
As the country prepared to enter World War I, Norfolk’s leaders worked to persuade the US government that the former exposition site was an excellent center for military operations. In early 1917, the Navy leased space in a downtown office building as the headquarters of the Fifth Naval District. It wasn’t long before the Navy decided that it had to have the exposition site, and it bought the property for almost $500,000. To support the war effort and Norfolk’s growing importance as a military center, the government needed part of the Club’s new golf course for a cargo terminal. The Country Club had to give up the land that today is known as Norfolk International Terminals. About ten years later, the Club sold the remainder of its golf course; that land became Lochhaven.
In 1923, Norfolk annexed a huge tract of land that included the Country Club, and, for the first time, the Club was within the city limits. In 1927, in deference to this fact, the Club voted to change its name to the Norfolk Country Club. Within a few years, the Club attracted the attention of yachtsmen who believed that the waterfront location was an excellent place for a marina. In recognition of this popular new addition to the Club’s activities, the Club changed its name once more in January, 1936, to the Norfolk Yacht and Country Club.
In just 40 years, the little Club founded on a small, leased site in Edgewater had become a prominent fixture on the banks of the Lafayette River. In these early years, the Club flourished and faltered, reflecting the fortunes of its membership and the city at large. The next sixty years were times of unparalleled growth for both Norfolk and the Club. Surely, there were more bumps along the way, but Norfolk and the Club prospered under the leadership that had the vision to dream of great things and the courage to implement them.
HERE AND NOW
Ever conscious of our impact on the river, we have a large contingent of members who participate in the Clean the Bay Day every year. We clean our waterfront and the western waterfront of the Norfolk International Terminals where we collect hundreds of pounds of junk. The Club is an Elizabeth River Project “River Star Business” for our voluntary pollution prevention and wildlife habitat enhancement (we incubate several baby oyster hatcheries). We are also a “Virginia Clean Marina” for our voluntary adoption of measures that prevent or reduce pollution.
NYCC hosts High School sailing in the Fall and Spring seasons in the fleet of Flying Juniors and the Club’s coach boats. Three local schools: Norfolk Collegiate, Norfolk Academy and Maury High School share the boats every weekday to practice and most weekends NYCC hosts (actually, one of the 3 local schools host) a regatta. Regional, State and even National high school regattas find their way to our facility. With the prevailing wind from the SW, the club provides an excellent viewing venue for fans and parents to witness “up close racing” without venturing into the elements (this is most important in November and March). Many of our local sailors have reached high school all-state and all-American levels. Many have gone on to race at the collegiate level and beyond. NYCC sailors have also reached the Collegiate All-American level.
The Club’s Junior Sailing Program is the oldest running summer program at the club; with a rich history, spanning over 65 years, the junior program boasts an array of alumni and coaches that range from CBYRA champions, to College All-Americans, and even an Olympic Gold Medalist! The six-week summer camp features the International Optimist Dinghy and The Flying Junior sloop, and offers classes for all skill levels. Sailors range from 8-18 years old and do not need any formal training prior to enrollment. Give your child the unique opportunity to make new friends, learn to sail and gain confidence and independence on the water. Each year we have nearly 100 young sailors participate. Sailing is a sport for life!
Junior Sailing isn’t all about regattas and trophies. Every day at NYCC Junior Sailing Camp incorporates fun activities for all ages and skill levels. While boat handling, safety and wind/weather provide a lot to be learned, Instructors also incorporate fun elements into the daily routine to maximize camper enjoyment. On and off the water, NYCC Junior Sailing Camp provides a great balance of learning and fun.
The oldest, most tradition-rich regatta hosted by NYCC is The Governor’s Cup. Traditionally held on the Saturday of Labor Day weekend, it is a regatta rich in history which we have hosted for the past 73 years for the Hampton One Design class. The cup itself can usually be found behind the bar in the Lafayette Room of the Main Clubhouse and is a stunning work of art in and of itself. The following description of the Governor’s Cup is pulled from a regatta program produced by NYCC in 1979 and provides insight on how the cup came to exist: The Governor’s Cup (Virginia State Championship for Hampton One-Designs). After the last series of races of the Norfolk Yacht Racing Association in late August of 1944, it was the desire of the Commodore to establish a Virginia State Championship trophy for the Hampton One-Design Class sailboat. In the following week contributions came in from many people who were acquainted with sail racing as a sport, along with contributions from many of Norfolk’s business firms. It was decided after the purchase of the beautiful silver cup, that the appropriate name be Governor’s Cup. After writing Governor Colgate W. Darden, Jr., (a Norfolk native) and explaining that our cup was for the promotion of good sportsmanship among the challengers for this cup, Governor Darden returned a letter on September 6, 1944 and replied that: “I have received your letter of the 5th and I shall be very glad to have a trophy designated as you suggest. “I wish to commend you for your activities in promoting interest in sailing. It is a most worthwhile sport.” We are very grateful that we had a sailboat enthusiast and sportsman to sponsor our cup. This is a perpetual trophy which will always be on display at the Norfolk Yacht and Country Club, with the name of the winner engraved on a silver plaque at the base. The winner shall be awarded a suitable trophy to remain in their possession. It is our hope that anyone who has a passion for sailing can come and experience this event, our goal is to return this regatta back to its former glory and strive to get as many boats on the line as possible. Over the years, the competing classes have expanded beyond the Hamptons and includes Lasers, Optis, Flying Juniors, Flying Scots, Club 420s, Sunfish and any other class that can muster more than one boat. Five boats will get their own start.
We also have a ‘big boat’ program with Spring and Fall Friday evening Races for the PHRF racers. We host the CBYRA-sanctioned New Willoughby Challenge in July of each year with a course set in the Hampton Roads with a picnic afterword.
FUTURE
The Club is set to embark upon a new capital improvement plan which will be a multi-million renovation and expansion of our current dining and social venues, upgraded the tennis facility and tripling the size of the dock house among other improvements. The Junior Sailing program has a goal of continued excellence in instruction and to expand the youth sailing instruction season into the Spring and Fall months. We will continue to expand the reach of our junior sailors beyond the Chesapeake Bay.
Kiteboard One-Design: The CR:X
By Airwaves writer Mac Dickson
The CR:X, launched by Neil Pryde in October 2016, is a One Design kiteboarding platform that is convertible between foil and twin-tip modes. The system was designed with hopes to bring in a new generation of kiteboard racers while simultaneously providing those with plenty of experience with an inexpensive, easy to use package that doesn’t lack in performance. This platform introduces the world’s first one-design kite racing class. The CR:X equipment is seamlessly converted from an entry-level training platform to a competitive foil-racing kit using one set of hardware. The 7m, 10m, and 13m kites that Neil Pryde offers with the package cover a wide range of wind conditions. The class has a mission to become an entryway for all skill levels into competitive kite racing.
Since its inception, the CR:X has been present at numerous large-scale sailing and kiteboarding-specific events. The innovative package made its debut in the Sailing World Cup in 2016. The organizing authorities for SWC events in Melbourne, Australia and Miami invited Neil Pryde to showcase the CR:X as an exhibition for the kite racing class. Following that, CR:X has hosted and participated in many clinics and competitions at well-known venues and events. These include Key Biscayne Yacht Club, Eckerd College, the Charleston Fort2Battery, and most recently Buzzards Bay Regatta. The existing format for kite racing has been very openly structured, leading to a spending arms-race, and therefore inaccessible for many people. Neil Pryde has developed a class that makes entry into the sport much more feasible. College of Charleston sailor and entry-level kite racer RJ Porter had the opportunity to charter and race the CR:X in the 2017 Fort2Battery and Open Foil regatta. “It’s a really cool concept. I’m fairly new to kiting in general, so I wasn’t fully confident in my ability to race. I showed up, picked up my gear, and was able to make it around the course and finish races so that felt really rewarding,” said Porter.
Last weekend, the class made an appearance at a very well-regarded sailing event: the 45th annual Buzzards Bay Regatta in New Bedford, MA. BBR has maintained a stellar reputation within the premiere summer sailing circuit in New England throughout its 45 years. Forrest Williams, the event’s recently appointed regatta chair, exhibited focus on a modern, exciting, and relevant format for the 45th rendition of the event. As a result, a new element was introduced into the regatta this year: an officially recognized kite racing circle. Williams asked Neil Pryde to be an official regatta sponsor upon catching wind of their newly launched One Design kite class. Neil Pryde not only contributed charter gear for the CR:X division, but also a Principal Race Officer for the entire kiting circle: Brendan Healy. Brendan’s contributions to BBR were not limited to playing the role of PRO. The format for the event designated Friday as a very constructive clinic day. Orchestrated by Brendan, the goal of the day was to encourage and introduce newer kite racers to the sport as well as providing an outlet for more experienced riders to refine their skills and get dialed in for the following two days of racing. Saturday and Sunday couldn’t have been better; ideal conditions allowed eight races to be completed for the 18 competitors.
Already an accomplished sailor and kite racer in his own rite, Healy joined Neil Pryde in January 2017 and serves as One-Design Manager for North and South America. Brendan’s major goals for the one-of-a-kind CR:X class include integrating the sport of kiting with sailing; introducing kiteboarding into youth programs; and providing a training platform for US riders to rise to the top levels of kite racing competition.
The fact that CR:X is a One-Design system sets it apart from all other approaches. “If you look at any successful, long-term class it’s a One Design class. In terms of kite racing and windsurfing, in my mind, it’s really the only long-term viable solution,” said Healy. Kite racing is a growing sport. While the format is yet to be determined, it has been fairly well established that kiting is on its way to the Olympic level. Through a level-playing-field approach, financial accessibility, and ease-of-use, the CR:X opens doors for anyone who is interested to get into the sport of kite racing.
Check out our interview with Brendan here:
What are some of the things, besides being convertible from twin-tip to foil, that make the CR:X different than other kiteboarding options?
I think honestly, the underlying fact is that it’s One Design. As it is right now, it’s the only One Design kiteboarding class in the world. One thing we’d really like to do is bring kiteboarding into youth sailing and basically yacht club programs. Obviously, that works well in some geographic areas better than others. It’s easier to launch and ride in some places for obvious reasons. That’s really the one thing that the platform was designed for. Yacht clubs or any institutional program looks at a product, whether it’s a 420 or a Laser or a Kite, and says “ok… are the parts easy to get? Is it durable? Can I race it against other things that are exactly the same?” I think it kind of ticks all those boxes. From a learning platform, the board is rather large… it’s a 145cm board so it performs well in light air just because it has extra planing surface. It also caters very well to the first-time kiter because it is a little bigger, a little easier to get up on a plane, and get going sooner, you know? And then, everything packs down into one convenient little travel bag.
It’s honestly a pretty good value in terms of brand new equipment. We purposely priced this lower than most kites on the market because we operate One Design from B to C… straight business to consumer… we don’t use any dealer networks or anything. The whole idea is to keep it affordable for yacht clubs and for junior sailors.
I remember getting into it when I first started kiting ten years ago, and I had a Vanguard 15 and I sold my Vanguard for thirty-five hundred bucks and then… I bought all my kiting gear and spent an additional thousand bucks. This thing… if you get one kite… you can get it for $3100 bucks… a kite, a board, a foil, a bag, bar, pump… everything you need. I’m not only trying to sell Neil Pryde when I say this, I truly think the price point is pretty good.
You don’t operate through a network of dealers; do you have any partners?
We do, but it’s essentially all internal. We have a couple dealers in Europe and a few in Australia, but for the most part, in North and South America it’s straight business to consumer, straight from Neil Pryde. It cuts down on, this is definitely not the right word, but it cuts down on middleman charges. There’s no real markup. It’s us. We get the products from our suppliers and then we sell. Again, it’s just an effort to keep prices low.
What is attractive, in your opinion, about One Design Kiting?
I think it goes back to price point. If you were to get right into it [open foil racing] with full carbon everything, one foil kite brand new is about twenty-one to twenty-five hundred dollars. The foil board, brand new, is right around the same price. So together, with just one kite and one board, you’re looking at around five grand. The foil kites wear out pretty quickly. They’re like spinnakers; they’re made of the same material. They stretch and there’s no rigid structure in them at all, so they wear out pretty quickly. You have to replace them pretty often. If you’re racing foil kites, you need at least four kites. So, immediately, you’re looking at about ten to fifteen grand as just your entry point. With One Design, we can certainly keep the cost much lower. Like I said before, our package starts at about thirty-one hundred dollars. Our package is attractive because: A) the price point for sure, B) when you’re out sailing and riding against the people you sail against, you’re always pretty confident immediately that it’s you and not the gear that’s making you faster or slower. With hydrofoil racing, the gear race is so aggressive. Foils are updated constantly… little things like lines and small kite improvements… so it really is a bit of an arms race. Keeping up with it monetarily is pretty tough. If it’s all One Design, you got your stuff, you practice on it, you go out and sail with what you got.
“It’s pretty fun man… it’s wild how close the racing is. We did an event down here, pretty informal, this weekend where there were about ten of us out racing and people would be calling room on each other at the leeward mark… going like twenty, twenty-two knots asking for room.”
The CR:X Class has had a number of events. Can you tell me about some of them?
I think the first place it really started was with the Sailing World Cup over this past winter. I believe that the SWC actually invited Neil Pryde and the CR:X to kind of tag along at a couple events. We were an exhibition event in Melbourne, Australia… and then we were an exhibition event here in Miami. That was kind of where it really started, and that was right around the launch of the CR:X, too. It technically launched in October of 2016. Since then, it’s really been a little bit of a grassroots operation. We hold as many clinics as we can, and we’re actually working with a couple yacht clubs here in Miami, like Key Biscayne Yacht Club and Coconut Grove Sailing Center for example. Key Biscayne actually has a Kite Program going on right now. They’re doing two weeks of it with all their members. They have two coaches and it seems to be going pretty well so far. They seem to be enjoying it. I think it’s just one of those things where it takes one or two clubs to really try it out to see how easy and feasible it really is. I think one of the big barriers-to-entry to kiting in a yacht club format is that people see kiting as something that’s dangerous. You get pulled up in the air… you know, whatever. In the past ten or fifteen years, it’s come such a long way that it’s no more dangerous than bringing a group of Lasers out. You can launch from a sandbar, you can launch from a beach… if you’re at a club where you don’t have a beach nearby, you can take a boat out and launch from your boat. We did one program with a lot of coaches from this area; we called it “Coach the Coaches.” We basically took the coaches out for two or three days of kiting. At the end of it, they were pretty overwhelmed with how easy and accessible it was. That sort of led into Coconut Grove Sailing Center and Key Biscayne coming back to us and saying, “we want to do it.”
I think it’s a one-by-one operation. I’ve put together a leasing package too, so if a club can’t really afford the gear straight-up, we can lease it to them. We really want to get this going. We want to work with yacht clubs. We see things like the Youth Olympic Games coming up next year and there really is no training platform within the United States for it. Whether you would use our gear in that event or not is totally up to the individual competitor, but certainly training on a One Design platform makes practice and then moving up much easier. You know exactly what the difference is… you’re not like “ah, man I gotta tune my kite just a little bit differently…” Developing form is just that much easier in a One Design platform.
I think we catch a lot of flak for our gear… CR:X in particular. People think it’s just a little too simple maybe? Or not high-performance enough? But, that’s not the point of it at all. The point of it is that it’s a progressive, feeder platform. We want to bring people into kiting in a way that’s more easy and accessible; we don’t want to scare anybody away. It’s a friendly package to do that.
Out of the events that you mentioned, in your opinion, what has been the most successful?
It’s hard to say so far. When we went to Charleston for the Fort2Battery; that was pretty successful I think. I think it just highlighted the fact that, in year one at least, we’re structuring it very similarly to a lot of One Design regattas. You go to a regatta, you don’t have a boat, you charter a boat. We did the same thing with our gear. You can literally just fly in with your harness and a wetsuit, charter the gear for an extra fifty… seventy-five bucks, and you have everything you need. Three kites, foil board, twin-tip board… anything you would need. So, I think that Fort2Battery really highlighted that concept.
You make a good point about F2B. I personally know some kids who tried the platform out in that event. They liked it so much that they subsequently went to St. Pete and chartered your gear to do that regatta.
Exactly. We did a demo down there and kind of just had our gear available for anyone that wanted to try it. We were a little late to the game, so we didn’t have a One Design division, but we just wanted to be there and be present for people to see the stuff.
What we have coming up on the schedule will be really effective, I think. It’ll start to generate some enthusiasm too. We partnered with Buzzards Bay Regatta, with me running the kite circle for that, including open foils, CR:X in foil mode, and twin-tip racing for Friday-Saturday-Sunday.
That brings me to another big goal of mine… As long as kite racing has been going on, there has been kite regattas and then sailing regattas; they’ve been completely separate. You never see them grouped together. I think one of the big things that I’m trying to do going forward is to work with several existing regattas. It’s the same thing as the yacht clubs, it doesn’t work in every location. For example, it definitely wouldn’t work in like, Long Island Sound… but in some places, it works quite well. I think BBR will be sweet because all the kiters will be right there with all the sailors in the same place at the end of the day you know, and everyone will be hanging out together, and then go to the tent party, and generate the feeling that kiting is part of sailing. So that’s a big goal of mine… to have that happen more often. I want to start working with a lot of larger events and start to group everything together. I just don’t see any reason for them to be completely separate.
If you want to grow the sport… sailors will see that at events and be like, “oh wow that’s sick I should be doing that.” If there was kiting at Charleston Race Week for example, I would one hundred percent do it. I think a lot of guys would. I think there are a bunch of events where that could work out.
What would you say some of your biggest goals are going forward?
I think my biggest thing… I would personally feel really psyched with my job if we got to the point where there were like ten to fifteen clubs in the country running kite racing programs within junior sailing. That would be totally awesome. I think we’re in a place now where a lot of clubs are losing young sailing members because they get burnt out on sailing. You see a lot of adventure sailing programs showing up. So, I think it’s a pretty good time for this stuff. That, personally, would make me feel pretty pumped up.
Something else we’re really trying to do is basically like a One Design Kiting tour within North and South America. I think that could be awesome too. I certainly don’t want to get to the point where people feel like… this is hard to explain… but I don’t want them to feel as if it’s “elite”. So, we want it to be very encouraging for people to come do it, but we also want our next evolution of gear to be very high-end and competitive at the same time.
How would you say that this format brings a new element to sailing as a whole? How does it grow the sport in tandem with kiteboarding?
I think that the whole One Design thing helps to really solidify, or legitimize kiteboarding in sailors’ eyes. And that goes back to kiteboarding events being separate from sailing events. I think sailors identify pretty well with the One Design platform and the One Design idea. So, going forward, this whole concept meshes well with what sailors perceive as sailing. I certainly don’t want kiteboarding to go on existing as a beach event where at the same time, it’s one of those things where you can go out by yourself and have a totally awesome time. Recreationally, it’s super fun… you don’t have to be out there racing and competing all the time. Just going out with your friends and riding around is unbelievably fun. Honestly, it’s multi-generational too. Parents can go out and ride with their kids. It’s a super fun element of sailing, and I think that sometimes people misconstrue it or don’t necessarily see it as part of sailing. They see it as something that’s totally separate.
You can just be riding around on your foil and having a good time… then you can just say, “Ok… now I’m gonna see how fast I can possibly go. Or, I’m gonna go out and practice a bunch of tacks today… or a bunch of gybes.” Or, you can just ride around, and it’s still super fun. I think there are so many ways you can go with it that are all so fun.
It’s a really cool community within itself too, wouldn’t you say?
Exactly, yeah. You’ll only be pissed at yourself that you didn’t [get into kiteboarding] sooner, man. It’s awesome, dude. Because the gear is so and transportable… you know, anywhere you go, you’re like, “well, I may as well bring my kite with me.” Just pump at the beach, and you’re good to go. Also, kiters are all just super friendly. It’s not like surfing where it’s all territorial. Kiters just want to have fun, get to know kiters, and help each other… then, when the session’s done, go get a bunch of beers (or appropriately-aged soft drinks).
Get yours today at:
http://adventuresportsusa.com/kitesurf/crx.html
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!
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2017 Optimist National Team Race Championship Results
Congratulations to Team Lauderdale YC (LYC-1), for winning the 2017 Optimist Team Race National Championship. The event was held at Old Dominion University and also supported by the Norfolk Yacht & Country Club.
Over three days of racing the LYC-1 team, I believe, never lost a race. Wow. The team consisted of:
- Stephan Baker
- Connor Boland
- Mitchell Callahan
- Justin Callahan
- Sara Schumann
Full results HERE