Over two years ago I started training with Innovative Fitness. I came to IF with a whole list of body injuries, asking them to help me recover from them so that I could continue pursuing my goal to represent Canada at the Olympics in Sailing in 2016. At the time, I had a shattered femur and a broken ankle and I am happy to say that through the foundation and strength training I have done with Team IF, I have fully recovered and am back competing on the World Cup Sailing circuit. Today, with the exercises Team IF have shown me, I continue to manage the asymmetries that my injuries have caused, but am also able to focus on proper strength building so that I can sail fast in my boat on the race course.
I sail for Team Canada in the Laser Radial class. The Laser Radial is a 14ft dinghy with one sail, and is the Women’s Single Handed Olympic Class. Laser Radial sailing is a full-body sport, where we “hike” hard upwind, and have to be more agile for surfing on the downwinds. The “hiking” position is when we leverage our bodies out of the boat and hover ¾ of our body over the water. It’s from this position that we use the strength in our legs and upper body to push the boat in the direction we want.
A couple of weeks ago I raced in the ISAF Sailing World Cup Final regatta in Abu Dhabi, UAE. Regattas are typically 6 days long with two to three 1hr long races against 60-120 other boats each day. This event in particular was smaller than normal, as it was for only the top 20 sailors in each Olympic class. The smaller fleet allowed me to benchmark my hiking technique relative to the other top sailors, and it was determined that I must get even stronger at holding my body out of the boat for longer. I am currently away at a training camp where this is the focus. Training days include 3-4 hours of on-water drills and below are some of the exercises I’m doing in the gym to help improve my game when I am out on the water.
STRETCHES THAT SAVE
This Hip Flexor Wall Stretch is always my go-to stretch. Especially this last month with all the traveling and goal of learning to extend out of the boat further, hips have been an area of tightness. Many sailors are plagued with tight hips and quads as it is part of the nature of our sport; but this stretch can also do wonders for those that spend a lot of time sitting at a desk at work or at home. It’s easy to do anytime, anywhere, and you’re hips won’t lie when they tell you they are all the happier for it!
How To: Find an empty wall space and place a mat or rolled up towel on the ground up against the wall. Start by standing about 2ft away from the wall. Holding ankle in hand, guide your toes to the wall. Begin bending your front leg and sliding your toes down the wall until your back knee touches the mat. Ensure your front foot is forward of your front knee. Hold stretch for 30-60 seconds x 2 on both sides.
Modification: Standing a couple of feet in front of a bench, lift back leg and extend it back to place toes on the bench. Bend front leg until you feel a stretch.
MOVE OF THE MONTH
This month’s move is the Bosu Sit-Up. A strong core in sailing allows you to hike harder and longer, which ultimately means a faster boat (a flat boat is a fast boat!). Having a strong core is also key in helping protect other areas of the body from getting injured, such as the lower back.
How To: Lie with your feet on the ground and the small of your back just resting on the Bosu ball. For increased difficulty straighten and lock arms above head. Keeping ears alongside your arms, crunch up and then slowly let your body back into the starting position. You will feel this in your core and ribs. Repeat 12-15 reps x 3.
Claire Merry
IF Sponsored Athlete
Innovative Fitness, Toronto
