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TopTip2020 #4 - Improve RS Aero Sailing fitness - by George Cousins, UK
Thanks to George Cousins for today's golden nuggets on getting into shape for the season ahead. George coaches our Rooster RS Aero UK Youth Team and sailed to 3rd place at the RS Aero 9 World Championship in Weymouth in 2018. Hike harder, sail faster, smile and repeat!
'TAKE HOME POINTS
- Improving hiking fitness will always improve boat speed.
- Developing hiking fitness allows you to stay more relaxed in the boat, boost cognitive performance and make better decisions.
- Thick hiking pads will help to raise the backside out of the water so the helm can sail with less heel angle which makes the rig and foils work more efficiently.
- A flatter boat means less weather helm and less drag.
There is no getting around it, a boat’s upwind speed is directly linked to the amount of leverage the crew can apply, think power to weight ratio! Whatever your ability, having the strength and endurance to move your bodyweight outboard and keep it there will allow you to sail faster and make sailing more enjoyable.
WHY DOES HIKING HURT?
When we hike out fully, the muscles used are contracting isometrically. This means they are contracting statically to hold us in place in. Specifically the quadriceps, hip flexors and abdominal muscle groups. When these muscles are contracted, blood flow is reduced so the muscle must continue to work with a limited amount of oxygen available, this is called ‘hypoxia’. Lactic acid and other waste metabolites are then produced which is what gives that sensation of burning. The ability of the body to buffer lactic acid in these hiking muscles and process it in other parts of the body is what determines how hard and for how long we can hike out. We should aim to be able to hike out hard for the entire beat, working the tiller, playing the mainsheet and using body movements to assist the boat over waves and through the chop. The better our hiking fitness the easier this will become, allowing the sailor to keep their head out of the boat and make good decisions without being impaired cognitively.
Given that sailing is so technical, remaining mentally sharp is imperative, so improving our sailing fitness translates to better speed not just upwind, but sharper decision making all around the course.
WHAT LAND-BASED TRAINING CAN BE DONE?
- Strengthening the quadriceps and abdominal muscles. This is best done on a hiking bench or in the gym, but single leg squats or bodyweight squats and abdominal planks can be done at home too.
- Building general RS Aerobic capacity by jogging, cycling, rowing or swimming all at a heart rate of around 130-160 beats per minute for 40 minutes or more.
- Build Anaerobic capacity. Increase the ability of the hiking muscles to buffer lactic acid. This can be done with repeated bouts of intense exercise, eg. sprint for 1 minute, then rest for 1 minute, repeat 5-10 times.
For full training programs and advice, drop me a message.
Happy Sailing
Reply
Thanks to George Cousins for today's golden nuggets on getting into shape for the season ahead. George coaches our Rooster RS Aero UK Youth Team and sailed to 3rd place at the RS Aero 9 World Championship in Weymouth in 2018. Hike harder, sail faster, smile and repeat!
'TAKE HOME POINTS
- Improving hiking fitness will always improve boat speed.
- Developing hiking fitness allows you to stay more relaxed in the boat, boost cognitive performance and make better decisions.
- Thick hiking pads will help to raise the backside out of the water so the helm can sail with less heel angle which makes the rig and foils work more efficiently.
- A flatter boat means less weather helm and less drag.
There is no getting around it, a boat’s upwind speed is directly linked to the amount of leverage the crew can apply, think power to weight ratio! Whatever your ability, having the strength and endurance to move your bodyweight outboard and keep it there will allow you to sail faster and make sailing more enjoyable.
WHY DOES HIKING HURT?
When we hike out fully, the muscles used are contracting isometrically. This means they are contracting statically to hold us in place in. Specifically the quadriceps, hip flexors and abdominal muscle groups. When these muscles are contracted, blood flow is reduced so the muscle must continue to work with a limited amount of oxygen available, this is called ‘hypoxia’. Lactic acid and other waste metabolites are then produced which is what gives that sensation of burning. The ability of the body to buffer lactic acid in these hiking muscles and process it in other parts of the body is what determines how hard and for how long we can hike out. We should aim to be able to hike out hard for the entire beat, working the tiller, playing the mainsheet and using body movements to assist the boat over waves and through the chop. The better our hiking fitness the easier this will become, allowing the sailor to keep their head out of the boat and make good decisions without being impaired cognitively.
Given that sailing is so technical, remaining mentally sharp is imperative, so improving our sailing fitness translates to better speed not just upwind, but sharper decision making all around the course.
WHAT LAND-BASED TRAINING CAN BE DONE?
- Strengthening the quadriceps and abdominal muscles. This is best done on a hiking bench or in the gym, but single leg squats or bodyweight squats and abdominal planks can be done at home too.
- Building general RS Aerobic capacity by jogging, cycling, rowing or swimming all at a heart rate of around 130-160 beats per minute for 40 minutes or more.
- Build Anaerobic capacity. Increase the ability of the hiking muscles to buffer lactic acid. This can be done with repeated bouts of intense exercise, eg. sprint for 1 minute, then rest for 1 minute, repeat 5-10 times.
For full training programs and advice, drop me a message.
Happy Sailing
George'
Reply
27/03/2020 17:26:00
Peter Barton
Posts: 4692
