Sailing Articles By Jennifer Langille

I had created a page time ago with key one design classes and events because I was constantly going to these sites and sick of scanning through my bookmarks. Instead, game then a whole page on SailTrim.Org for my own selfish reason. Interesting, it's been one of the most popular pages on the site and have to wonder if others did the same. It's simple, open the page but the links themselves direct to a fresh new tab and then carry on. The list is selective and by no means with the intention to leave anyone out! These were simply… more »

These are  handy sites to explore for the sailor who is interested in stepping up their game or simply enjoys the field of sports medicine, nutrition and training. It's a fantastic field of study and constantly growing.Aerobics and Fitness Association of AmericaAmerican College of Sports MedicineAmerican Council on ExerciseAmerican Diabetes AssociationAmerican Dietetic AssociationAmerican Running AssociationAmerican Sport Education ProgramBody PositiveFood and Drug AdministrationHuman KineticsIDEA Health and Fitness AssociationInternational Institute for Sport and Human PerformanceInternational Society of Sports NutritionJoanne Larsen (Dietitian)NISMAT Exercise Physiology CornerThe Physician and Sports MedicineRunner's WorldSpecial OlympicsVegetarian Resource GroupThe National Strength and Conditioning AssociationGatorade Sports Science Institude Public Health… more »

(Was Orginally Writen With H.S. Sailors In Mind For Those Chilly Days in Spring) Before zipping up the dry-suits or putting on the last bit of layers (this may take 6-10mins): "Exhale as you go into the stretch, Inhale as you come out of the stretch" Walking in place with a "high-knee"Warm to...jogging in placeJogging in place with a high-kneeBack to jogging in placeHopping in place and shake out the arms and upper body a bitStop the hop...arms out to sides an easy rotation to the left and right (loosen up the torso)Ease this into a long reach to the… more »

The men in question are:Mike Pammenter, bowman on Telefonica BlackAntonio "Neti" Cuervas-Mons, pitman on Telefonica BlackDaryl Wislang, bowman on Telefonica BluePablo Arrarte, trimmer on Telefonica BlueIn there own words:How did each physically feel after stepping off the boat in Cape Town (emotions, tired, hungry)?Stepping off that boat was an awesome experience for me. Coming into my home country and knowing that my family was in the crowd somewhere was so overwhelming. As for the tiredness and the hungry part, they were there too, but at the back of my mind.- MikeI was really hungry but at the same time strong… more »

“Charlie Horse” A term generally believed to be from American Baseball slang. Charley “Old Hoss” Radbourn (1853-1897) was rounding third base, developed a cramp, as he limped home was asked, “What’s the matter,Charley Hoss?” and he replied; “My leg is tied up in knots!”•    The name has since stuck!•    This fun fact tracked down from: Runner’s World.com Anatomy of Muscle Cramps:•    Sustained involuntary muscle spasms.•    “True cramps” are the most common type of cramp•    “True Cramps” are caused by hyper-excitability of the nerves that stimulate skeletal muscles. Skeletal Muscle:•    The tissue responsible for voluntary body movements•    Has an abundant supply… more »

Alongside regular dockside discussions on weight management and sailing aches and pains is dehydration. Interesting enough, dehydration...chronic dehydration is intimately tied to all the above. It's also a leading cause to irregular on-the-water performance for many sailors and crews.The average, moderately active individual requires:~ 1.9-2.6 L/day....The active, persistently sweating individual (i.e. AC sailor in a tacking duel):~ 1.8-2.0 L/Hr....they may need to replace upwards of 11-15L/day....Every moment, of everyday some cell in the body is putting water (H2O) to use...meaning the body requires water to function always....not when "we consciously decide"...always...no discussion.The body does not require an IV drip if… more »

What is and how to Lactate Threshold Train?Lactate Threshold Training is also referred to as: Pace and Tempo Training, a few other names as well. What is Lactate?• Lactate is the salt formed from lactic acid.  Blood lactate levels are used to help assess an athlete’s performance level (% of VO2 Max).  A world class athlete can be up to 90%VO2 max while an untrained individual can be at ~ 50%VO2 max.  What is Lactic Acid?• An organic by-product formed within muscle cells when contracting under limited oxygen availability, the cause for muscle fatigue (not to be confused with muscle… more »

The SailTrim.Org Reference To Some Clean "Brands" I've started book-marking brands I've found to keep me true to a clean diet day-to-day and country-to-country. In some cases the packaging is different and with the smaller US bases companies (i.e. Stonyfield), I've been able to find similar minded ones over-seas by reading labels. You will also find I've include organizations and retailers who house useful lists on their sites to help guide the consumer to products which support the use of whole grains, support local farms and are sincerely "organic". When "working" the grocery store or market, I always start in… more »

No one wants to be left at the dock, however forgetting about our joint and bone health could leave us potentially side-line. Osteoporosis:A disease of the bones, causing them to become more susceptible to breakageThe hips, spine and wrist are most at riskFemales are 4 times more likely to develop then men Osteoarthritis:The most common type of arthritis, also called “degenerative joint disease” or “osteoarthrosis”Cartilage is the primary target Cartilage:The “cushion” located between two bones. This point of contact is a joint. Bone:A complex living tissue that makes up the structure (framework) supporting our body Phew . . . Now… more »

The game of recovery is similar to chess; you have to think ahead 3 moves.The athletes that excel at triathlons, maintaining consistent performance over a course of sequential events all have well thought out plans. It does not matter if it is a dinghy or keelboat, one race or 5, a three day on-the-water marathon or wednesday night beer-can: preparation and recovery will ensure conistant performance. Keeping the body hydrated and fueled during the day (taking in fluids and quick bites between individual races, etc) will make a difference if RC throws in an unexpected end-of-the-day race. Before the last… more »

How often have we, members of the sailing community been given the square eye from a non-sailor when talking about our sport as an athletic activity? With help from the internet. word is getting around: sailing is very athletic, exciting and challenging.  A casual chat with sailors from different classes all carry a common theme of  “how-tos” for sailing faster and and staying in shape for the next event.  The recreational sailor who maintains an active lifestyle will naturally stay primed for water play.  Those of who take sailing to a higher level (racing); cardio training will help us stay… more »