Please select your home edition
Edition
upffront 728x90

Volvo Ocean Race 2011-2012 top tips for becoming sailing fit

by Volvo Ocean Race on 29 May 2011
Five tips for becoming sailing fit Oskar Kihlborg/Ericsson Racing Team
Volvo Ocean Race 2011-2012 is harsh on the boats, tough on the shore team and physically, unbelievable brutal on the race crew. All teams know that being in the best shape possible will be critical to victory. So does Abu Dhabi Ocean Racing’s chief physiotherapist Sarah Burney, who gives us her top tips for getting fit for sailing.

When vital seconds can mean the difference between winning and being the first loser - even on a course that spans 39,000 nautical miles - crews need to maintain peak physical fitness to ensure their competitiveness and avoid injury.

It is about being able to lift two tonne sails over and over again and surviving the rigours of life on-board, whether it is limiting damage from crawling through narrow spaces on your hands and knees to reach the nav station; managing dehydration and abdominal pain because the toilet is not exactly ergonomically friendly and is too awkward to use; or dealing with chronic fatigue because sleeping is not easy in cot berths which may be a bit on the short side.

That doesn’t even include the constant threat of back injury – the most common complaint from sailors. In the last race, 36 cases of back problems were reported alone, ranging from significant trauma – when a sailor is smashed against a hard object – to overuse injuries caused by the lifting of heavy sails, repeatedly stacking several tonnes of equipment or grinding.

So how does one prepare for the demands of ocean racing? Abu Dhabi Ocean Racing’s chief physiotherapist, Sarah Burney, has five key tips for getting sailing fit.

1. Train smarter, not harder.
Efficient training ensures the best results. Plan your sessions with an appropriately qualified practitioner / trainer to ensure a good balance of cardiovascular, strength, flexibility, stability and co-ordination training. Organise training schedules initially with the trainer and choose your exercises wisely to get the best out of your body and make the biggest gains. Review your plans regularly while thinking, ‘will this exercise help me achieve my goals?’ and ‘is this training the best use of my time?’

2. Core stability prevents injuries.
Your spine is a rigid and mobile structure from which all your muscles and limbs stem. Core training ensures your spine stays protected while you load all the other muscles and bones that are designed to take the weight. Make sure you include some one-sided exercises or exercises on uneven surfaces to continually stimulate your core and therefore maintain spine control during movement. With a strong core, you might even find yourself lifting heavier weights, lasting longer, and avoiding injuries. Again, talk to your trainer to identify correct techniques and your specific progressions.

3. Stretching the right muscles.
Stretching after exercise is the best way to prevent future injuries. Consider the muscle group that you have just been training and stretch those specific muscles after the session. Stretching will help decrease muscle soreness after training and help you recover more quickly. If you know you have muscles that are always tight, stretch them more often to encourage lengthening. Avoid over-stretching long muscles. If your stretch involves more than one muscle group, the longest muscle will always stretch more than the tight ones you are targeting. It is important to review these stretches with a qualified practitioner to make sure you are focusing on stretching the correct structures.

4. Adequate recovery ensures efficient training.
Avoid over-training. When you are training, both general fitness and strength training, your body needs enough time to recover before you begin your next session. If you do not allow sufficient recovery time then your body will not perform at its best in every session and you won’t make the gains you are aiming for. You want to make every training session count, so make sure you include rest days and recovery sessions within your weekly programme. Listen to your body.

5. Sport-specific training for best results.
Do not forget your ultimate goal. You want to win the race, so train for the race. If your race is a short sprint for example, make sure you are predominantly interval training. If your race is going to last longer than 20 minutes, like a half-marathon, then ensure the bulk of your training is endurance. On the other hand, if your sport requires you to be standing the whole time, you should be focusing your strength and core training in a standing position. Take some time to analyse your sport and adjust your training adequately.

Remember, train smarter, not harder!

Schaefer 2016 Ratchet Block 660x82Zhik Warehouse Sale 660x82Wildwind 2016 660x82

Related Articles

Volvo Ocean Race- Official Video of latest edtion
The Volvo Ocean Race 2011-12 started in Alicante, Spain in October 2011 and concluded in Galway, Ireland during July The Volvo Ocean Race 2011-12 started in Alicante, Spain in October 2011 and concluded in Galway, Ireland during early July 2012. This documentary tracks the fleet during their amazing around the world journey. Catch all the drama and action as the teams sail a 39,000 nautical miles through the world's most treacherous seas via Cape Town, Abu Dhabi, Sanya, Auckland, around Cape Horn to Itajaí, M
Posted on 21 Aug 2012
Volvo Ocean Race- All-Women crew announced for the 2014-15 edition
The Volvo Ocean Race will feature an all-female team for the first time since 2001-02 after global hygiene and forest co The Volvo Ocean Race will feature an all-female team for the first time since 2001-02 after global hygiene and forest company SCA announced they would enter a women’s crew for the next edition in 2014-15. 'The lack of women in the last few editions of the race has meant we haven't been representing half the population of the human race' - Knut Frostad, Volvo Ocean Race, CEO
Posted on 21 Aug 2012
Volvo Ocean Race- And when the race is over.... + Video
Camper, the second placed boat in the Volvo Ocean Race, has returned to her Spanish home. Camper, the second placed boat in the Volvo Ocean Race, has returned to her Spanish home. She will visit the Copa del Rey in Palma de Mallorca. Sponsored by the Mallorcan footwear company Camper, the return of the joint Spanish and New Zealand flagged boat, marks the end of a round the world adventure that started with the yacht’s baptism at the RCNP in September 2011 and the race start from A
Posted on 18 Jul 2012
Volvo Ocean Race- Calling up the Reinforcements
They say one man's misfortune is another man's opportunity, and that certainly was the case for reserve sailors They say one man's misfortune is another man's opportunity, and that certainly was the case for reserve sailors in the 2011-12 Volvo Ocean Race, who were given the chance to prove they could step up to challenges as big as the Southern Ocean, often with barely any notice. Be it an email with a subject line 'get your boots ready' or a hurried face-to-face with the skipper just minutes before the st
Posted on 18 Jul 2012
The most successful Volvo Ocean Race yet
The Volvo Ocean Race 2011-12 was not only the closest race in the 39-year history of the event but also the most success The Volvo Ocean Race 2011-12 was not only the closest race in the 39-year history of the event but also the most successful, CEO Knut Frostad said on Thursday, with hundreds of thousands of fans visiting Galway in Ireland for a buoyant finale and outstanding growth across media platforms set to be confirmed once final data is in.
Posted on 16 Jul 2012
Volvo Ocean Race- Sanderson wants to go again
Sanya skipper Mike Sanderson will be back racing as early as this weekend but the big date circled in his diary is in la Sanya skipper Mike Sanderson will be back racing as early as this weekend but the big date circled in his diary is in late 2014 when he expects to return for another campaign in the Volvo Ocean Race. Sanderson skippered ABN AMRO ONE to victory in 2005-06 and while his race this time with Sanya was not the same glittering success he is determined it will not be his final appearance in the Volvo
Posted on 16 Jul 2012
Volvo Ocean Race- Reluctant hero Marsh takes seamanship honour
'It's been an amazing adventure, a fantastic tour, and a great race' - Brad Marsh The title ‘hero’ does not rest easy on the shoulders of Groupama bowman Brad Marsh, but most agree that it is the best way to describe the Kiwi who repaired a sinking yacht, saved a broken rig and scaled a 31-metre mast in a storm front.
Posted on 16 Jul 2012
Volvo Ocean Race - Perfection never enough for Franck Cammas
Volvo Ocean Race skipper Franck Cammas, at the age of just 39, is already assured of his place in sailing history Volvo Ocean Race 2011-12 skipper Franck Cammas, at the age of just 39, is already assured of his place in sailing history thanks to Groupama's debut victory in the Volvo Ocean Race. Here we profile the charismatic French sailor for whom perfection is never good enough.
Posted on 10 Jul 2012
Volvo Ocean Race- Selected Awards announced at Formal Prizegiving
Camper's Hamish Hooper saw nine months of hard work pay off as he was crowned Media Crew Member of the Volvo Ocean Race The selected award category winners were announced at the final formal Volvo Ocean Race prizegiving in Galway Ireland. We present a gallery of images and video of the category winners and their feats including the Media Crew member Award, the Rookie Award, the Seamanship Award, the Shore Crew Award as well as the Designer Award and Speed Trophy presentation.
Posted on 9 Jul 2012
Volvo Ocean Race- Formal Prizegiving - Racing Award winners
The racing award winners and crews were announced at the formal prizegiving for the Volvo Ocean Race, at Galway, Ireland The racing award winners were recognised at the formal prizegiving for the Volvo Ocean Race, at Galway, Ireland after the conclusion of the InPort race on Saturday. All six crews were presented with overall awards or place momentos. The InPort Trophy was awarded as well, the speed record trophy was also awarded.
Posted on 8 Jul 2012