Thursday, March 19, 2009

T-Minus ...

With the mild forecasts as of late, Can't help but think of sailing.


Hope everyone can join us at Yacht-A-Palooza this Saturday 9-2pm at Crowley's.

One topic that may be worthwhile sitting in on is:

2009-2013 Racing Rule Changes
12:00-2:00PM Learn about changes to the racing rules for 2009-2012.
by Dr. Warwick Coppleson & Glenn McCarthy

To see the details including the schedule for YP visit: http://tiny.cc/KYS_YP


While we are on the subject of spring prep, how are we all doing on the "winter 15"?


Below I've attached a workout routine to think about...


I've modified mine as follows:

1. Toddler lunge- While bending knees, lift screaming toddler up. Feet , shoulder width. Lift toddler from waist height to shoulder height. Repeat until crying stops. Repeat as necessary. [relevant Sailing activity: prepares for tactician's diatribes about how you never do anything right].


2. Childcare Stairmaster- (note: need a home with multiple stairs). Run up/down stairs multiple times to get the kids clothing items needed. [helps with bursts of speed-multiple applications]


I'm sure I can come up with more.... but regardless of how. We should start thinking 'fighting weight' for the season.

One last thing: Update on Karma repairs. Wish I had better news to report. We are still waiting on parts from France. We are optimistic, but our season start may be pushed into Mid-May. We'll update as news becomes available.

Hope everyone is looking forward to getting on the water. I know I am. It has been a long and challenging Winter.


_________________________________________

SAILING FITNESS: BOWMAN ROUTINE
The Bowman is responsible for making sure sail changes go smoothly, jibing the spinnaker pole, organizing and running the front end of the boat. The training will be structured as if we are training to be a gymnast or rock climber.
Flexibility, lightning speed, agility, balance and strength will be needed to be effective while under pressure, anticipating the next move. Apart from a strong cardiovascular program, we can work on various exercises that can help.
A few of my favorites are:

* Squat thrust/Shoulder press: It’s a great exercise that challenges the heart rate, incorporates many different exercises all in one (synergistic) and will challenge the best athletes. This exercise can be intensified by first pre exhausting the arms and legs.
* Rows: These can be done one arm or two. Adding a Bosu ball or Stability ball will assist in working the core (Throw in Pullups, as many as possible).
* Circuit Training: This is a fantastic way to train. Basically you move from exercise to exercise every 30 seconds. The workout takes about 30 minutes and can be done with the crew or alone. Intensity will be increased or decreased depending upon routine chosen.
* Plyometrics: This helps with explosive power and speed.
* Agility ladders, cones, exer-band harness: Speed, balance and agility training.

Read on: http://na.northsails.com/tabid/12808/Default.aspx

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