Training for Laser Hiker in .NET

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Training for Laser Hiker
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Laser sailors need to be able to hike for long periods of time. The best way is to spend lots of time on the water. Failing that, exercises which use a large amount of leg strength, such as cycling, are ideal. The time spent on the bike needs to equal or exceed the expected length of the race (about an hour), and equal or exceed the intensity (measured with a heart-rate monitor).
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Training the muscles around the knee is very important as they allow for straight leg hiking. Knee pain is likely to occur if you hike with bent legs. Another issue, which is more common now, is the ankle pain associated with hiking with a pointed toe. The toe should be at a neutral angle (neither pointing straight up nor straight down) for a balanced approach.
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Training for 49er Crew
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Hiking bench so you can do a sailing-speci c
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training indoors (for a few minutes each day) Explosiveness is required for crews who when you cannot get out on the water. have to do hoists and drops. The loads trained with need to be higher than those experienced whilst racing. Grip strength is also important, as if the grip fails there is a lot of wasted effort. (Make sure you use good grippy gloves, which you can buy cheaply from any hardware store.) Aerobic activity should involve pulls. Rowing is a great example: it uses a large number of muscle groups (making it easier to achieve a high heart rate) without being high impact (like running).
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Polar heart rate graph (to check if you are training at the right intensity). (Used with permission from Polar Electro UK Ltd.)
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Fitness
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It is very important to look after the lower back. This requires a strong set of abdominals, so that you can pull in a variety of angles while keeping the back stable. If you experience back pain coming off the water, a good stretch will help keep the lumbar curve in your back. Lie face forward on the ground and, keeping your pelvis on the floor, raise your chest using your arms like doing a press-up).
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Training for Keelboats
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If you are winching or pulling on ropes, try and train speci cally. For example, do chin ups using a rope, or pull a rope at the same angle as you would on the boat, using the same hand position. However, it is still advisable to do some sort of general circuit training as well.
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For all Sailors
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In addition to speci c training you may well need to do supportive training to avoid any muscle imbalances if your main physical activity is sailing. Think about good posture on and off the water. Address any aches and pains sooner rather than later, as they could be a result of poor technique and/or overtraining. To move your training on, you need always to be pushing to reach the next level. Remember TTIF when considering types of gradual increase to improve performance:
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Time: increase the duration of the activity. Perform extra time on the rower, extra sets or
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reps in the gym and extra hours on the water.
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Type: change the type of exercise you are doing. This may just be for interest s sake!
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Even a small difference can help. Go for doing squats with the bar behind the neck (back squat) to holding the bar in front of the chest (front squat), or change your normal cycle for a reclined bike.
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Intensity: increase the intensity. This may be a small amount every week or large
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jumps each month. As the intensity grows, the time may need to decrease. To increase intensity, increase the heart rate or the weight, or decrease the rest between sets.
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Frequency: increase the number of training sessions per week as tness improves and
less recovery is required. Young sailors need to be cautious when starting a weight training routine. Heavy weights (those over 70% of the maximum weight you can lift once, known as the one repmax) are the maximum which should be attempted. (If you may still be growing and you cannot lift a weight three times, you should not be lifting it.) However, starting young can build good technique, which can be very helpful for later life. For example, using a broom handle instead of a bar (which weighs 20 kilograms) you can learn good technique for Power lifting (chest press, squat, deadlift) and Olympic lifting (clean and jerk, snatch). Free weight training should always involve a spotter, even with light weights. Working the core is also very important; you are never too young to start building a solid middle and improving aerobic tness. In times of injury, it is important to keep on working on these areas if at all possible. The abdomen is what connects the upper to the lower body, so this needs to be solid. It is important therefore, to use a t ball to work on the inner muscles. When squatting, for example, it is advisable not to wear a belt for the lighter movements. This will help with training the stomach muscles. However, you should use a belt for heavy lifts in order to protect the lower back. Training the opposite muscles is important. If one group of muscles is very tight they can pull the joints into bad posture (for example, pulling the shoulder position backwards if you overtrain the back or forwards if you overtrain the chest. Be aware that you are only as strong as your weakest link, which may be grip. Whether you are training in the gym or racing, make sure you get the required support from your clothing.