Here are some personal observations about staying in shape for dinghy sailing. Aerobic exercise provides the basic conditioning of heart, lungs and legs I need to sail continuously for 5 to 6 hours in high winds under intense competitive stress. I do 50 to 60 miles per week on a mountain bike. This drives my heart-rate up in an interval pattern. My LDL cholesterol is down to 98 with HDL at 80. The leg strengthening from riding is good for hiking in the boat. The 505 racing dinghy also demands upper body strength. I lift 10 pound weights in 4 patterns each 100 reps, then 10 to 15 pull-ups and 60 pushups. I do stomach crunches with a rocking frame. This helps the stomach for hiking and my lower back pain has all but disappeared. Several years ago, I thought my 505 career was over. I had the courage to get back into it only because of this conditioning program.

Images courtesy of Gurnet Road Photography.