Dr Karl's Fitness Discussion (moved here) Aug 14, 2008 21:30:54 GMT 10
Post by aus716 on Aug 14, 2008 21:30:54 GMT 10
Posted by : Village Idiot
You have previously mentioned some fitness work went into the campaign. Which particular on-shore/gym exercises did you find were "gold medal winners" in preparation for the OK campaign?
Reply by karl:
One of the big lessons I learnt from Leba the year before was that I was no where near fit enough, if you look at my results as each day went on my placings got worse. So a
lot of effort went into that for Warnemunde.
During the year I do a general weights program focusing on upper body strength, no leg or ab work. About 3 months before the worlds I changed this program and introduced legs. At this time I also started a cardio program which consisted of 25 minutes on a cross trainer followed by 25 minutes ( the cross trainer started on level 16 averaging just over 20 calories/min and ended up on level 18 averaging just over 24 calories/min over the 3 month course) on a bike using the cardio program (where you have to keep your heart rate at a specified level depending on your age- for me this was 143 but I generally maintained it at 150). I'd do the cardio program 3-5 times per week on weekday mornings with the weight program prob done 2-3 times per week during the evenings. THe upside (or downside depending on how much you like pain ) is that as you get fitter on the cross trainer you have to pedal harder on the bike to maintain your heart rate...the fitter you get the slower your heart beats during exercise as your V02 increases. Hence the program is a sort of vicious cycle. It helped to have a video screen in front of the bike/cross trainer showing music videos containing scantily clad woman to take your mind off the pain.. . It may sound stupid but during this time I also practised mental imagery where I would picture myself sailing over the top of boats if I could just pedal that little bit faster!
Over this last 3 month period I'd also do ab workouts on the lounge room floor while watching tv at night. A real good exercise is to lie on your back and keeping your legs straight raise your heels about 6 inches off the floor. Then rotate your heels, with both moving to the inside for 20 rotations followed by 20 rotations with your heels moving out in the opposite direction, this works your lower abs and legs. I'd also do crunchies to work your upper abs...I'd prob do about 100 reps of each over the course of an evening.
To back all this up I would then sail both days on the weekend weather permitting doing some real long beats (about 20 minutes on each tack, so about 40 minute beats) with a mate of mine sailing a laser or against Steve when he could come out. Having a training partner out there helps you keep pushing yourself. A huge part of maintaining my fitness was getting the lend of Joes Ok to use while our boats were being shipped to Germany...this was absolutely crucial.
Strangely I think one thing that helped was taking a 12 day break from sailing/the gym before arriving in Warnemunde. On the way over Tors & I stopped off at LA for 12 days to visit her sister and do some sightseeing. Over this time we did a lot of walking and some swimming in the ocean which I now think just helped let the body recover. At the time I was worried about losing fitness but actually the reverse appeared to happen.
The end result was a complete turnaround from Leba. It was the first time I've ever been able to hike for 2-3 races straight in 15-20knts with basically no leg pain. In contrast to the year before it was now me getting stronger as the day went on.
« Last Edit: Aug 9, 2008, 6:09pm by karl »
Pretty much what I was doing how come you were so far in front, lol. To add humbly to what you have said, I could offer these points.
The cross trainer is really useful especially for older folks as it is low impact and shouldn't aggrevate joints and tendons. It is also excellent because there is a lower perceived excertion for the same benefits as compared to other exercises.
My max HR is about 138 bpm and like Karl I took mine marginally above (145) that as I got fitter. Because of time factors I worked out 3 times a week for about 90 mins a session, combining cardio (heart rate) and strength (weights). There is some disagreement about doing these in the same session, I did what I could.
As I have genetically skinney legs I do weight training on my lower back and legs all year. Also the large muscles of the upper legs are the hardest to develop (size, mass, length???) so I spend a lot of time on these.
Not long before the worlds a personal trainer worked with me on starting to develop a program for middle aged sailors, based around some of the stuff Michael Blackburn talks about in his book. What was interesting for me was the concentration on Big Ball (inflatable) work doing core strength exercises. Part of this was protective to avoid or not exacebate lower back problems, an old problem for old OK sailors.
Also heaps of ab/stomach work - this area improves quite quickly.
A couple of safety suggestions:
If you are in any doubt about your fitness capacity have a couple of tests with your doctor prior to commencing rigorous exercise and monitor your heart rate as you exercise.
To find you age ralated maximal heart rate -
is an easy calculator. This is a guide only, take a little while to get up to maximal HR, if you become breathless, dizzy or nauseous take a break. Drink water before, during and after excercise, (kiwi's will think that this means beer -not)
As karl said mental imagery is really useful. Research suggests that neural pathways (related to muscle contraction/coordination etc) can be developed best thru a combination of real exercise and mental imagery. Google something like - mental imagery and exercise and you should find info or MP3's on this area. I most often forget to think.
Again I can supply links to info that might be helpful.
« Last Edit: Aug 12, 2008, 2:53pm by aus716 »
Please feel free to continue thread - aus716 ;D