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Black Jack
01-30-2013, 04:58 PM
Have any suggestions on fitness and strengthing techniques to improve performance.

Getting older is starting to suck. I also now know that drinking beer and wine with a salty dinner at the Slanted Door may dehydrate a sailor the night before too.

After the TBF, I realized that I wasn't in the mental and physical shape I need to be in to compete as well as I would like. Hard seats and aweather helm sure did drive the point home that i need work. Ok I know it may mean more cardo with some bike riding, maybe some light running, some navy style pushups and situps, some weight lifting and even some stretching. a sharp mind and strong body can really make the difference to ones own PHRF rating and reduce one's down hill number on and off the water.

what do you folks do to get ready or stay ready for the single handed races?

Phil MacFarlane
01-31-2013, 07:17 AM
Checkout P90X its a great 90 day workout, tough. Goggle it. It's put out by Beach Body. And as you said Cycling.

BobJ
01-31-2013, 10:05 AM
Oh good, Phil answered. I was afraid this post would land with a dull "thud," as would a post about developing the social skills of singlehanders . . .

AlanH
01-31-2013, 12:10 PM
Oh good, Phil answered. I was afraid this post would land with a dull "thud," as would a post about developing the social skills of singlehanders . . .


P90X is a good workout. It just requires self-discipline, you have to make yourself go to the gym and DO it.

Another route is Crossfit. In that, you buy a membership and then go to scheduled workouts. The schedule is the motivational trick. Seriously, it's not WHAT you do, that is the challenge for the overwhelming majority of people. You don't have to have the perfect physical development program. It's making yourself do SOMETHING, on a regular basis...THAT is the real challenge.

Anything you do is helpful, the issue will almost certainly be motivation and consistency, so "know thyself" and take steps to make sure you DO it. Personally, I'm not sailing a lot right now but I'm participating in the Scottish Highland Games and what I do is log my workouts online, in two places where the other hardcore athletes will see it. If I skip out for a week, everybody knows. That provides accountability..... Works for me..

I train with an athlete who is a very good thrower, but who has NO personal motivation. She's incapable of making herself go to the gym or throw if I'm not there to show up with the gear. She's finally come to understand that about herself, and so last season she signed up with a personal trainer, who kicked her butt. She's learned that unless she's got hard-earned money on the line....if she doesn't show up, she still pays the trainer for the hour..... and also if someone else isn't providing the discipline, she will not do the work. I'm a lucky dude, I don't have that problem - wanting to improve my throwing provides enough motivation. Logging online provides accountability.

Know yourself, and then do what you need to do to get in there and do the work.....and it really, really, REALLY helps if it's fun. If you HATE lifting weights, then for Gods sake don't go to the gym to lift weights. If you HATE running, then....*duh*. Do something you like.

When I was teaching at the College of San Mateo, I signed up for swimming classes. When I ran out of the times that I could take the same swimming class, I signed up to take the water polo class. It was a CLASS. It met at a scheduled TIME. It was FUN......so I did it. For almost three years I did it, because that sort of enforced schedule -> discipline works for me. It's not that swimming is such a dynamite workout, though it is in fact a great workout. It was just that I got my pathetic butt out to do SOMETHING.

What do you have to do, to make yourself do SOMETHING?

ronnie simpson
01-31-2013, 01:01 PM
making yourself do SOMETHING, on a regular basis...

simplified it a bit....

I know when i'm in shape and i'm not and I don't notice it by getting tired and not being able to hand-trim the kite or something, but in my mental fatigue after a long race, be it a day race or a SHTP. other than checking out girls, gyms really bore me and i just can't make myself go. even riding your bike to work will help out immensely. 3-5 1 hour long strenuous bike rides a week will make a world of difference. and it's wayyyy more fun than driving!!!

MMELOY
01-31-2013, 01:39 PM
Insanity, another Beach Body program is great.

BobJ
01-31-2013, 01:43 PM
You guys are doing "Beach Body" programs - hmmm. I take it my pencil-lifts and ten key workouts aren't cutting it.

I'll have to look into this after April 15th.

Phil MacFarlane
01-31-2013, 02:41 PM
Just so you know. insanity and P90X are done at home in front of the tv with very litte equipment. In front of the tv, what could be better :)

Ergo
01-31-2013, 03:13 PM
Since this pulled Phil up, I can't resist.

If all that fails exercise stuff fails, try chemo therapy. In addition to all the exotic chemicals, they really juice it up with steroids and since SSS hasn't started drug testing yet, it's a no brainer.:

How's that for a thud, Bob?

BobJ
01-31-2013, 03:36 PM
Shhhhh Bill, NorCal ORC may hear you (re the drug testing)!

I just read elsewhere that the average age of new sailboat buyers is up to 56.1. Somehow that statistic along with your chemo comment makes this Beach Body thing sound a bit . . . off.

I wonder if I can mount a Hoyt jib boom on my J/92 and start racing in the JAM division?

Ergo
01-31-2013, 04:05 PM
Bob, I think you can. Provided that you have an AARP membership and do not use a catheter.

BTW: anyone who is cringing at this exchange has NOT developed the social skills required of a singlehander.

Black Jack
01-31-2013, 04:25 PM
Bob, I think you can. Provided that you have an AARP membership and do not use a catheter.

BTW: anyone who is cringing at this exchange has NOT developed the social skills required of a singlehander.

Great points. I like the better package kind of approach, beginning with cycling and cardio.

Yet I am confused of your set up... does the catheter require a separate holding tank or can you use an adapter with the cockpit drain?

BobJ
01-31-2013, 04:28 PM
I started getting mail from AARP several years ago. My 84 y/o Mom says DON'T join 'cause she doesn't trust 'em!

As for the catheter, I'm in the pee bottle camp for the boat. Which reminds me of a story about Skip that I CAN'T tell!
NO, I can't - don't ask!

kotyara
01-31-2013, 04:57 PM
I started getting mail from AARP several years ago. My 84 y/o Mom says DON'T join 'cause she doesn't trust 'em!

As for the catheter, I'm in the pee bottle camp for the boat. Which reminds me of a story about Skip that I CAN'T tell!
NO, I can't - don't ask!

Ok, I'll bite, please, please, tell us the story Bob :)

As for AARP, I just got my first letter from them. I suppose my name eventually got tagged with "sailing" on of the junk lists, which I suppose equated with advanced age...

BobJ
01-31-2013, 05:03 PM
No really, that was for Skip and a couple friends who have heard the story privately - or were there!

I am working on another contribution to Skip's thread; "working on" meaning trying to remember the details. It has to do with the IYC junior program, a red-haired girl and a couple El Toros - and was one reason I was never destined to be a rock star sailor.

Hey, I see FURTHER's 3BF finish time finally got posted. He finished right next to you Alex!

.

Ergo
01-31-2013, 05:24 PM
....and another thing. Supporting Bob's observation regarding the average age of new boat buyers, has anyone else noticed the sudden appearance of geezers doing amazingly smart things like sailing in advertising products like Cialis and sailing in the BVI? Those folks know their demographics.

BobJ
01-31-2013, 05:30 PM
Before someone else points it out . . .Yes, it's a J Boat. (http://www.youtube.com/watch?v=y1ZqQ55T25c)

kotyara
01-31-2013, 05:37 PM
Hey, I see FURTHER's 3BF finish time finally got posted. He finished right next to you Alex!.

Cool. It's definitely nice to finish next to a quick boat like that, although I didn't see anything around me at that time, I was too busy getting my genoa wrapped around the headstay :)

Phil MacFarlane
01-31-2013, 06:11 PM
Before someone else points it out . . .Yes, it's a J Boat. (http://www.youtube.com/watch?v=y1ZqQ55T25c)

Did you notice in the last sailing shot the jib is backed and plastered against the rig. Poor directing tisk tisk tisk.

BobJ
01-31-2013, 06:16 PM
That's because it's being towed (look carefully). The jokes abound . . .

Phil MacFarlane
01-31-2013, 08:07 PM
Ha! Your right. It's worse than I thought.

Critter
02-01-2013, 01:40 PM
I'm in the pee bottle camp for the boat. Which reminds me of a story about Skip ...
Ronnie and AJ have some stories on the subject from the 2010 SHTP.

brianb
02-02-2013, 12:47 AM
1.) Ride bike about 7000 feet of vertical per week, off road or on. Could achieve same with hiking but it takes longer to descend.
2.) Surf/paddle board/swim/ or dive boat 2 - 4 times per week.

BobJ
02-02-2013, 12:52 AM
Come on Brian, don't mess up a perfectly good pee-bottle, catheter and Viagra thread with serious exercise data.

JohnS
02-02-2013, 02:04 PM
1. Ride bike to top of 3,500 foot climb to retrieve blue pill. Use pee bottle strapped to lower leg connected to bladder via catheter to prevent need to stop for relief.

2. Take blue pill and ride down to lake. Swim out to lover on raft platform in middle of lake. Make lover smile before blue pill wears off. Swim back to beach, cycle home.

Repeat both steps twice per week.


There, I fixed it for you, Bob.

BobJ
02-02-2013, 09:43 PM
If you loop this back to Black Jack's original question it all kind of works.

Ergo
02-03-2013, 10:47 AM
As I pointed out during the first days of the '04 SHTP. " Never hold a bucket of pee above your head in a seaway."

Black Jack
02-04-2013, 12:34 PM
1. Ride bike to top of 3,500 foot climb to retrieve blue pill. Use pee bottle strapped to lower leg connected to bladder via catheter to prevent need to stop for relief.

2. Take blue pill and ride down to lake. Swim out to lover on raft platform in middle of lake. Make lover smile before blue pill wears off. Swim back to beach, cycle home.

Repeat both steps twice per week.


There, I fixed it for you, Bob.

I'm installing a self furling catheter, getting blue pills, putting air in my bike tires, dubbed off a p90x DVDs and using google maps to locate my own swim platform. who knew one needed so much to just compete and rarely finish - ill begin with the blue pills first.

AlanH
02-06-2013, 04:54 PM
As I pointed out during the first days of the '04 SHTP. " Never hold a bucket of pee above your head in a seaway."

I don't care how the word has morphed over the years, this is still an "epic" post.

Now regarding exercise...hoisting the bucket of pee, repeatedly above your head in a seaway could be construed as exercise....maybe an exercise in bad judgement, but hey, who's keeping track?