Laser Sailing Fitness while Traveling


Travel is an integral part of our sport, and whether you’re headed off to a regatta or an awesome week long training camp in Mexico, it’s good to have a plan to keep up your fitness while you’re away from home.

When you’re on the road your diet, sleep habits, hydration and local resources are thrown off all of which can affect your performance in the boat. The following are tips that can help you stay on track while you’re on the road while requiring minimal equipment and packing space.

What to bring with you

Healthy snacks: beef jerky, nuts, dried fruit all travel well and will help keep your energy levels up.
Exercise gear: Shoes, shorts, shirts etc. Your sailing watch can run as a timer.

Water bottle: a refillable bottle will give you plenty of volume to keep hydrated and the ability to refill along the way. Having water on hand at all times helps stay away from sugary drinks. Pro tip: When travelling by air, carry the bottle empty through security and fill it at a water fountain when in the terminal.

Recovery: Mobility/stretching equipment. A lacrosse ball for self massage and a rubber band to stretch take almost no space and can make a huge difference. Bonus points for a hollow foam roller that you can fill with clothes etc.

What to do

It’s good to take a look at your normal program and see what you can keep up and what might be tricky. Depending on your destination, you might be able to fit a suitable gym or Crossfit Affiliate, but this might not always be the case or your schedule might prevent it.

Be prepared to adapt, and if not we will recommend here a variety of body weight work outs that can be done anywhere.

Travel Work Outs

Print these out or save them to your phone, they are quick, efficient and require no equipment.

7 Rounds for time
7 burpees
7 squats

3 rounds for time
20 squats
20 burpees
20 push ups

100 walking lunges

As many rounds as possible in 20 minutes of
5 push ups
10 sit ups
15 squats

sit ups
push ups

5 rounds for time
200 m run
10 squats
10 push ups

5 rounds for time
3 vertical jumps (as high as you can)
3 squats
3 broad jumps (as far as you can)

4 rounds for time
25 jumping squats
10 second rest

Colin Gowland

Colin began coaching for ISA full time in 2015 and has been evolving his Laser coaching methodology on the ISA team ever since. His coaching style has been described as patient, methodical and analytical.

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