Hey all
Just thought id post a few words on windsurfing fitness. As we get older each session takes its toll, aches and pains are a common occurance in this sport but i think you will agree its more than worth it. Christmas 2006 i managed to get tennis elbow which now should be named windsurfers elbow. For those who have never experienced it your lucky, i couldn't even hold a cup of coffee it was that painfull.
I went to see a doctor who suggested i give up sailing and take three months of work to help my elbows recover.No way bud, i went to see a physio at bondi junction who over a period of months they helped me bring my elbows back to strengh. However to stop this from happening again i have had to do specific excercises on my arms targeting muscle groups associated with this area.

If anything the experience has taught me that to move forward in this great sport i have had to move back to basics, and work on technique before i work on jibes ( the nemesis of most windsurfers) and other moves.

I find that after a session i have alot of lower back and shoulder aches, this was due to a number of reason's, the phisical exertion of windsurfing and lack of strengh and supplness of these areas. We tend to forget to stretch before and after a session which when you think about it is pretty bad, lets say you stay on the water for 45 mins, with water starts, up hauling using your core strengh and legs to control the board while in the harness not to mention all the cardio all this must be equal to one serious session in the gym but the difference is in most cases you would stretch before and after a gym session but why not a windsurfing session. Ok you might look a prat doing streches on the beach or up on the hill over looking botnay with all the picnic posse i dont think it matters if your a pro or a beginner,in this sport if you dont look after yourself you will sooner or later you will suffer ( usually mid 30's)
To help me with my back and shoulders i have taken up a combination of gym excercises and a body balance class which is a combination of yoga,pilates and tai chi, i can honestly say this has done wonders not just for my windsurfing fitness but also my day to day life.
Just recently in Boards magazine ( NOV/DEC) a uk publication they have a article on windsurfing fitness its worth a read, if you like im more than happy to send you a copy. Nothing is more frustrating than sitting on the sidelines because of injury and watching everyone fly up and down botnay bay or in my case up and over ( im the catapult king ) . see you on the water

i love windsurfing and want to spend as much time on the water as i can when it's blowing. i got so many facets to work on to improve and the wind in the capital is not as frequent as i'd like.

originally i took up gym for cross-training to help my sailing. my sail-fitness in general has always been pretty good, so I wanted to improve my strength. it's helped a lots in many areas of sailing like holding down bigger sails in overpowered conditions and hauling the sail to upright after a duck. being a kind of obsessive guy, i'm now really into gym, but i'll always chuck a gym session to sail.

pardon my spelling errors

Fred Haywood tried that. It didn't work or so I read.

Why do they call them "quarter pounders", is it the fat content? That does it, only whoppers from here on in....

Dont worry about it mate i dont even look at the screen when i type so god knows what my spelling is like!!

Ellobuddha said...

pardon my spelling errors

The best fitness for windsurfing is... windsurfing. Like you I have had injuries and lots of pain everytime. I find the following works for me: go at it gradually when you've been off, and never have long break. Simple as that.

So a first session might be medium wind (say 15 knots) back and fro for only 45 minutes. Force yourself to stop. A second 2-3 days later for an hour. Then up the ante gradually, as they say.

I have found exercises and gym useless. Like sex, it develops the wrong muscles.

I found SUP to be quite a good muscle match with windsurfing and good for balance.

I don't windsurf frequently enough to gain a long-term fitness benefit from it.

I reckon the most important parts of fitness for a windsurfer are definately core body strength and flexibility. I consider myself to be above average in strength and cardio fitness but have lower back pain at the moment which is a real pain in the ass!! You can have all the fitness in the world but if you got a bad back then its useless. If the wind is blowing strong and consistantly i can settle into my harness nicely and dont have a problem, but when wind is marginal i seem to agravate my back because of the stress on the legs, back, hips, twisting etc(prob my lack of core strength too)...Went to physio recently and am about to embark on a multi weak core strenthening program....costly, but hopefully it will do the trick. Will let you know how i go........ Dont be embarrased about having a stretch on the beach either, personally i got respect for people that do it....

Some great comments here .

I'm turning 40 this year and I've been focusing a lot on diet and exercise (dropped 8 kilo since last October ).

I do a mix of cardio (spin classes) and strength training (upper body, mostly free weights). I'm lucky to get on the water twice a week, so the training is essential...it gives me more stamina and the skills stay intact longer when you're not tired (sailed over two hours yesterday in 30K+ without any cramping or soreness).

The other benefit I notice from the strength training is my forearms are a lot stronger and my grip strength is better.

Haven't done much yoga, but my missus is training to be a yoga instructor, so I should take advantage of that too!

Ps: I reckon that eating pies for speedsailing is a crock! Being heavier just means you need to use a higher volume board = more width = slower/scarier in chop. Fat is just excess baggage that screws up your power-weight ratio.

Your lower back problems could be due to your lower abs not been devloped enough so your back and glutus maximus ( or whatever its called) is working overtime trying to do 2 jobs. It sounds like you have a good program set out for you, good luck

Corkers said...

I reckon the most important parts of fitness for a windsurfer are definately core body strength and flexibility. I consider myself to be above average in strength and cardio fitness but have lower back pain at the moment which is a real pain in the ass!! You can have all the fitness in the world but if you got a bad back then its useless. If the wind is blowing strong and consistantly i can settle into my harness nicely and dont have a problem, but when wind is marginal i seem to agravate my back because of the stress on the legs, back, hips, twisting etc(prob my lack of core strength too)...Went to physio recently and am about to embark on a multi weak core strenthening program....costly, but hopefully it will do the trick. Will let you know how i go........ Dont be embarrased about having a stretch on the beach either, personally i got respect for people that do it....

To put the whole weight thing into perspective I used to weigh 115kg. I'm aiming to get down to around 95kg, which is a great weight for speedsailing, and still relatively heavy compared to the average 75-80kg sailor.

At 115kg sure I could hold down some big sails, but sailing in patchy seabreezes on the river being that heavy is a pain in the ar$e.

At least with a weight jacket you can take off the weight when you don't need it!

The kevin Pritchard web site has got a good simple workout plan that covers the winsurfing muscles and can be done in the average shed for very little outlay - skipping rope - physio ball free weights and some sweat.

trying to drop 10KG's myself and this sounds the most achievable I've read

look under "Conditioning"

http://www.pritchardwindsurfing.com/

Pointman and Corkers are right on the money!
Think about what muscles give up first or are the sorest the next day, they are the ones that need work, but you still have to exercise the opposing group. eg strong bisceps are a bonus for windsurfing but you have to work your triceps otherwise you will end up not being able to straighten your arms! Abdominal strength is the key to solving/preventing lower back problems. Steer clear of sit-ups if you have lower back probs, use a popes chair to do hanging 90 degree leg raises. After going to a chiropractor for 15 years I started exercising on one and have hardly been back in 5 years.
Bent over rows are important for upper back strength, but do them lying face down when you start. It's the same action as sheeting in the boom! It's important too to lay of the fat stuff! ABS ARE MADE IN THE KITCHEN NOT IN THE GYM! 35 - 50 gms of fat is the max for a guy over 40. Read the label on everything you put in your mouth, it will scare you
Forearm cramping or soreness can be prevented by doing a kind of barbell curl (with no weights on the bar) but just flex at the wrist with the forearm in the horizontal position, keeping the forearm still. But don't try this for the 1st time if theres wind forecast tomorrow.
WARNING. I have absolutly no credentials in personal fitness. I just do what works for me. But I am fitter and stronger now than when I was 25 so I'm sticking with it coz I love my windsurfing!!

Bristol, I use a Camelback all the time. Its called the "mule" I think.
Takes 2 liters of fluid and has numerous pockets for small stuff. I have a small downhaul bar, spare rope, sun screen and a waterproof (el cheapo) camera.
If you just keep sipping away I find the water will last around 2-3 hours on the water. Great for hydration.
Especially if you sail at a location that is a long way from the beach or a tap.
Rick77, glucosamine and lots of it.

rick77 said...

Any tips for a sore rotator cuff, it's an old surfing injury that flares up from time to time during windsurfing or when on the SUP

I have occasionally had rotator cuff trouble. I don't know exactly what it was caused by. In the past what has worked for me was to rest it until I could raise my arm without pain, then shoulder exercise with dumbbells - vis: forward raise, lateral raise, overhead press. As long as I do that I don't have any problems.

A physio would probably give you better advice.