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ISAF World Cup Miami Laser World March 2015 US Sailing Media US Sailing © ISAF World Cup Miami FITNESS THROUGH THE AGES BOOK REVIEW BY KEN HURLING IS AWARDED PART TWO JEFF MARTIN ORDER OF AUSTRALIA MEDAL © Meka Taulbee © Suellen Hurling COPYRIGHT AND LIABILITY No part of this publication may be reproduced without prior permission of the publishers. The articles and opinions in LaserWorld may not represent the official views of ILCA. The publishers do not accept any liability for their accuracy. Sailing Fit Through the Ages - Part 2 © US Sailing Media by Meka Taulbee Fitness is just as important no matter what age you are or boat you are sailing. This is the second of a three part series on fitness and nutritional needs for the different age groups in sailing! I’m going to break this next group down to weight - check out the portable TRX training cover the Laser Standard sailors including system. Try to incorporate some of these the Masters. The last of the series will be activities into your day a few times a week. Grand Master and Great Grand Master. In Whatever you decide to do, pick something the beginning it may seem difficult to add you enjoy. Remember these exercises will more to your daily schedule but, by starting make you better in your boat and improve small and gradually adding on it won’t your sailing performance. seem overwhelming and soon exercise and Meka Taulbee nutrition will become more of a habit than a Hydrate CHN, CSNC, CPT chore. Here are some guidelines you can follow to start you on the right track. Water is one of the best things you can give your body. You need to keep your body One of my favorite ways to Sleep hydrated to keep it functioning properly. strength train is by using your Remember I said your muscles are like own body weight. A TRX training Most adults ranging from 18-64 years old rubber bands? What happens to an old, system is a portable way to need between 7-9 hours of sleep a night. dried out rubber band when you try to increase strength and help you Sleep recharges your body. During our stretch it? It snaps, right? Well, that’s the stretch by using your own body awake hours a chemical called adenosine same thing that will happen to your muscles weight. The America’s cup teams builds up in our blood. It breaks down if you let yourself get dehydrated. Try to even used them in San Francisco. while we sleep. Adenosine plays a role drink fluids all day long, working towards For further information go to in energy transfer in the form of ATP and eight glasses of water a day. A general www.trxtraining.com ADP. It also helps promote sleep. So if we rule of thumb is, if you feel thirsty you are are not getting enough sleep it builds up in already dehydrated, so keep a regular flow our body making us more and more tired of liquids going into your body. Sugary As always, if you and inhibiting the energy transfer process. drinks like soda and sports drinks may perk have any questions or Your muscles aren’t as strong and fast you up but they will also make you crash. comments feel free to email at because they aren’t getting the energy they Add a small amount of raw juice to your [email protected] need and your reactions times are much water if you are feeling low on energy. If or visit www.sailfit.com. slower. Getting adequate sleep at night can you drink just water it will help increase your I’d love to hear help you think quicker and help your body energy and keep it that way! respond faster. from you! Eat Smart Stretch Developing good eating habits are Stretching will help prevent injuries. It sometimes hard, but very important. When increases your flexibility and range of motion, you start the day with a healthy breakfast improves circulation and coordination. Your it will set your metabolism on the right muscles are like rubber bands. If you keep track and keep you from craving sugary stretching little by little it becomes easier to foods. Eating fresh fruits and vegetables stretch further. If you just tried to stretch it with a clean source of protein on the side really fast and really far it will snap. Well, will provide your body with the nutrients your muscles will do the same thing. With and fuel it needs. Fried and heavy foods consistent stretching habits, little by little are hard to for your body to digest. All of your muscles will be able to stretch further your energy has to go to breaking down and you will become more flexible and your food instead of providing you with the more agile in the boat. energy you need to perform on the race course. As soon as you come off of the Exercise water eat a piece of fruit or some veggies Fitness Training with Meka and hummus. Your body is looking to be Regular exercise doesn’t have to mean fueled so it can repair your muscles and going to the gym all of the time. Regular keep your immune system strong. This will Meka is a Certified Personal exercise includes things like yoga, biking, also keep you from getting so hungry that swimming and going for walks or hikes. you later make poor food choices. Trainer and Sports Nutrition These are activities that you can do with your Consultant with a specialty in Many of these guidelines are similar family or alone. I also recommend strength for youth sailors and adult sailors. They Plant Based Nutrition. training for improving sailing performance. She has been training Laser are building blocks that we can add to. When thinking about exercise it’s good to Hopefully you’ll be able to incorporate some sailors for over 14 years. incorporate things that you can also do on or all of them into your daily routine. Most To learn more visit Meka at: the road. Just because you are traveling importantly remember to have fun. You’re to a regatta does not mean your exercise www.sailfit.com more likely to stick to it and get better if you routine has to stop. One of my favorite ways are enjoying yourself. to strength train is by using your own body www.laserinternational.org Prestigious Award for ILCA Asian Pacific Chairman © Thom Touw ILCA congratulates Ken Hurling on receiving the ‘Order of Australia’ medal! ILCA Asia Pacific Chairman Ken Hurling has realise I had done so much,” he said. never forgotten what his mother-in-law said Ken has never believed in simply to him many years ago. throwing money at a problem, but has “Make sure you give back to the community.” always preferred giving his time because That piece of advice has been the fuel that time and effort is “more valuable”. has kept Ken going since moving to Grafton “Community service is a like a drug. © Suellen Hurling from Sydney in the 70s, and is the reason Giving back makes me happy.” he was announced on Australia Day to be From his first volunteer work for the Ken on the crest of a wave! one of a select few to receive the Medal of Grafton Rugby Club, Ken has spent his the Order of Australia (OAM). years serving as Queensland Multihull In the Australian honours system, the Medal Yacht Club Commodore, Caringa of the Order of Australia is the highest Sheltered Workshop Vice-President, level of recognition awarded for outstanding Manly Junior Association Measurer, achievement and service. Australian Laser Class Association Ken is being recognised for his tireless Chairman, Queensland Laser Association community service work, and particularly his Committee Member, Asia Pacific Laser contribution to sailing in Australia that spans Region Chairman, Queensland Delegate several decades. to the National Youth Development Committee, Royal Queensland Yacht It was back in the early 80s when he started Squadron Sailing Committee and a helping out his local club, the Grafton Rugby member of the International Laser Class Club, by selling raffle tickets and raising Association World Council. money for the club house. He is currently the President of Since then he hasn’t slowed down, and even Yachting Queensland, but has also © Suellen Hurling now Ken can look back and be surprised at held a presidency in a number of other what he’s accomplished. organisations including the Grafton Rotary Ken with his proud family! “Until I actually sat down and read the list Club, Grafton Meals on Wheels and the of reasons I was getting the award, I didn’t Flying 11 Association. Article by Greg Peake, Yachting Queensland How Not To Capsize! Jeff Martin gives a few tips on how not to capsize. They apply mainly in strong wind but some also © Thom Touw apply in light and medium wind. 1. With a support boat nearby practise 3. In medium to strong wind always sail with the manoeuvres tacking, gybing and bearing away wind going from luff to leach or leach to luff. when not racing so that you know what you The wobbles come with the sail square to the FITNESS THROUGH THE AGES PART TWO need to look out for. This will include making wind and the wind rolling off one edge of the sail sure the mainsheet is always free to run out and then rolling off the opposite edge. Pull in before a manoeuvre and knowing what exactly the sail or change direction to stop the wobbles to do with the tiller extension instead of getting and the inevitable death roll.
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