Top 5 Laser Sailing Fitness Tips

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Last Updated on July 31, 2023 by Brendan

The Laser class is demanding and requires not only physical but mental strength. When racing your laser, sailing fitness can mean the difference between winning or getting a place, or being at the tail end of the pack. But how do you keep fit in order to meet the demands and reap the rewards of this extremely challenging sport?

There are a number of different ways to get your mind and body into the best shape they can be, and many of them you are probably already incorporating into your regular fitness routine. There are also a few that you may not have considered as being as valuable as we believe they are.

If you are looking for an edge over your competitors, or just a way to improve your own sailing, you will want to learn more with our top 5 tips for laser sailing fitness.

Laser Sailing Fitness Tips

Tip #1 – Cross-Training

Here are some sailing fitness tips to help to build strength and stamina for sailing days.
Here are some sailing fitness tips to help to build strength and stamina for sailing days.

The best thing about cross-training is that if you do it right, it won’t seem like work. You can combine a couple or a number of different forms of physical activity into a few days or a weekly rotation to keep yourself challenged. This can be jogging and tennis or swimming and biking or just about anything that gets your heart pumping.

The key is to get your heart pumping. Plus, when you participate in different physical activities you end up exercising different muscles as well as the thinking part of your brain. For laser sailing fitness, cross-training is a must.

Tip #2 – Cardio/Aerobic Work

Speaking of getting your heart pumping, cardio and aerobic work are targeted specifically at heart health. Activities that assist in building heart strength and stamina include running on a treadmill, using a rowing machine, or a cross-trainer.

The more your heart beats, the more blood it sends to the rest of your body. When blood moves into muscles it gains strength and power and increases stamina. When you are looking at laser sailing fitness ideas, you need to make sure stamina training is a big part of your fitness program.

Tip #3 – Strength Training for Laser Sailing Fitness

We are primarily talking about pumping iron. This means free weights, dumbbells, barbells, and various machines you would find in a gym that forces you to work against resistance. Weight training not only builds strength but can also give you that hidden extra push while laser sailing. Extra power in legs, arms, abs, and back resulting from weight training can prove to be your secret weapon out on the water.

The important thing to remember with any weightlifting program is to concentrate on proper technique for best results and less chance of injury.

Have a look at this short video from British Sailing Team Finn sailor Andrew Mills…

Tip # 4 – Nutrition

While you may think the food you eat will not have much effect on your laser sailing fitness, there is an important connection. What you use to fuel your body comes from the food you consume.

Eating junk food filled with empty calories will not help you much on race day. When you eat properly, your body absorbs the nutrients and protein it gathers from a good diet. They get stored for when you need them most and they get sent to the muscles screaming for extra power.

A well-balanced diet, with some extra carbs, protein, and good hydration on race day will give you the juice you need to win races.

Tip # 5 – Rest and Recovery

Like a well-oiled machine that performs at the top of its class, if you look after it, it can perform at its peak for longer. However, in order to keep that machine running smoothly without the possibility of breaking down, you need to maintain it.

Your body is the same. Rest and recovery are as important as training. Without rest periods your muscles will cramp and fail you when you need them most. Without break time your mind will also let you down by not performing at its sharpest. The last thing you want to do is get burnt out.

Look at what and follow what the top athletes do. Recovery after a big game… by eating well, icebaths, and resting are all a big part of their routine that they take very seriously. If you want to be at the top of your game and be the fittest and strongest in your laser class races, then you need to focus on this also.

Make sure that you check out this short video with Olympic gold medalist Paul Goodison…

How Serious Are You With Your Laser Sailing Fitness?

As the saying goes, the best defense is a strong offense. The stronger you become both mentally and physically, the better you will become at coping with the stresses associated with competition sailing. You need to be sharp, prepared, and capable in order to win.

If you want to improve your sailing fitness, you need to be disciplined and focused. If it was easy, then everyone would be doing it. So put in the hard yards, and you will see results. Focus on these five laser sailing fitness tips and start to improve your results on the water.

What other laser sailing fitness tips do you have? Please share in the comments section below…

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About Brendan

Brendan has over 30 years experience sailing dinghies, yachts, and windsurfers, but has recently started Laser sailing. "I found it difficult to find all the information that I needed when I started sailing my Laser, and I am sure that others have had the same problem. So I combined all the information I could into this website to help other Laser sailors get the most out of this sport. If you have any questions or comments, let me know... I will get back to you as soon as I can."

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