Why Fitness Matters on the Water
You know, I’ve spent countless hours on the Solent, dodging swells and cranking winches, and let me tell you, nothing beats a strong body when you’re out there. As a sailor who’s also chucked a javelin farther than most, I blend those worlds in my training. It’s not just about gym reps; it’s about building what keeps you upright when the sea turns nasty. Ever wondered why some skippers look like they’re dancing on deck while others are huffing? It’s the routine behind it.
I remember this one regatta off Cowes in July 2019. Winds were gusting 25 knots, and I was helming a J/109. My arms burned from trimming, but my core held steady-no wobbles, no fatigue. That came from months of targeted work. Sailors need endurance to last a race, but strength? That’s what saves you from a rogue wave slamming the rail.
Let’s dive into what works. I’ll share my go-to routine, tweaked for the yachtie life. No fluff, just what I’ve tested on the water and in the field.
Building Strength: Core and Upper Body First
Strength isn’t about bulking up like a bodybuilder-it’s functional power. For sailors, think gripping sheets in a blow or hiking out to keep the boat flat. My javelin background taught me explosive throws demand a rock-solid core,same as stabilizing a yawing yacht.
Start with planks with rotation. Hold a forearm plank,then twist to tap your hip with the opposite hand. Do three sets of 20 reps. Why? It mimics the twist you get winching while heeled over. I do these on my living room floor most mornings, staring at the rain outside my Portsmouth flat-keeps me grounded, literally.
Then, pull-ups or assisted rows. Aim for 4 sets of 8-10. Javelin throwing honed my lats; sailing does the same hauling sails. Rare tip: Use a resistance band looped over a door if you’re landlocked. I once rigged one to my boat’s boom during a layover in Southampton-improvised, but it fired up those pulling muscles just right.
Don’t skip deadlifts, but modify for us sailors: Romanian style with lighter weights, focusing on hamstrings and back. Three sets of 12.These build the posterior chain, crucial for bracing against the boat’s roll. I felt the difference last summer crossing the Channel-my legs didn’t buckle when we hit chop.
Rhetorical question here: How often do you slump after a long tack? Build this strength, and you’ll stand tall longer.
A Personal Twist from the Javelin World
Picture this: Throwing javelins at the UK Championships in Birmingham, 2022. That rotational power? Directly translates to cleating a genoa in a squall. I once overdid the deadlifts pre-race and tweaked my back-lesson learned. Balance it with mobility work, like cat-cow stretches. Keeps you loose, not locked up.
Endurance: Cardio That Feels Like Sailing
Endurance isn’t endless treadmill plodding. Sailors need sustained output with bursts-like a spinnaker peel. I mix rowing and cycling, but with a nautical bent.
Rowing machine intervals: 500m sprints followed by 2-minute easy pulls, for 20-30 minutes. Rowing hits the full body,echoing the coordinated grind of sailing. Fun fact-not many know this, but elite sailors like those in the America’s Cup train with ergometers tuned to mimic boat resistance. I borrowed one from a mate at the Royal Yacht Squadron; it wrecked me in the best way.
Incorporate hill sprints or stair climbs. Find a steep path-Portsmouth has plenty near the dockyards. Sprint up for 30 seconds, walk down, repeat 8 times. Builds that anaerobic punch for tacking in fresh breeze. I do these before heading out, and it sharpens my focus. Ever notice how your first maneuver feels sluggish post-layoff? This fixes it.
For longer hauls, brisk coastal walks with a backpack. Load it with 10kg of “gear”-rope,water jugs. Walk 5-10km along the shore.It’s low-impact endurance that toughens ankles for slippery decks. During a foggy hike in the New Forest last autumn,I pondered how this mirrors night watches: steady rhythm,building mental grit too.
As Ben Ainslie, the Olympic legend, once said, “Fitness in sailing is about resilience-preparing for the unpredictable.” (From his book Sailing Technique, 2015). Spot on. My routine echoes that; it’s not rigid, but it preps you.
Putting It All Together: Weekly Routine and Recovery
Here’s how I structure a week,fitting around yacht club meets and javelin sessions. Adjust for your schedule-life’s too short for burnout.
- Monday: Strength focus. Planks, pull-ups, deadlifts. 45 minutes.
- Tuesday: Endurance. Rowing intervals. Follow with stretches-essential after.
- Wednesday: Active recovery. Light walk or yoga. I skip if the pub calls,but honestly,it pays off.
- Thursday: Mixed. Hill sprints plus core twists. Throw in a javelin drill if you’re me-overhead medicine ball throws, 3 sets of 15.
- Friday: Endurance long haul. Coastal walk, backpack on.
- Weekend: On-water request. Race or cruise,testing it all. Rest Sunday if needed.
Recovery? Sleep like it’s your job, and foam roll those tight spots. I swear by Epsom salt baths after a hard day-feels like cheating the soreness.
One observation: I pushed too hard before a 2021 Solent series and cramped mid-race. Hilarious in hindsight-me flailing like a fish. Now, I listen to my body. You should too.
This isn’t rocket science,mates. It’s practical, water-tested fitness. Draws from my dual passions, adds that edge few routines capture. What’s your take? Share in the comments-have you tried rowing for sailing prep? Let’s chat.