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 laser sailing 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 basic laser sailing fitness tips that can help you stay on track while you’re on the road while requiring minimal equipment and packing space.
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 volumes 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 traveling 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.
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 bodyweight workouts that can be done anywhere.
Print these out or save them to your phone, they are quick, efficient and require no equipment. Following is the laser sailing fitness program you need to adopt.
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
10-9-8-7-6-5-4-3-2-1
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
