Hiking recovery plan

FIT FOR SAILING

Take positive action between and after races to recover from hiking, by Andrew Verdon.

A RECENT column on hiking in keelboats provoked a lot of questions and comments, so this month I thought it would be interesting if we take a look at the best ways to recover from this demanding activity.

We are specifically looking at crews hiking in a chest-forward position out of the boat, in a bent-over, flexed position through the spine. If you hike from a strap in a dinghy style position then these can apply just as well.

There are two types of recovery needed after a race: immediate recovery to get ready for the next race that day on a multiple race day and overnight recovery to prepare for the next day's racing.

Immediate

Perform these on the water to prepare for the next race of the day or on the sail in after the final race of the day:

* Elevate feet - sit to leeward with the feet to windward to encourage blood flow back up the legs for around 6-12 minutes.

* Drink fluid (water or sports drink) to replenish and stay hydrated.

* Consume some protein between races to aid nutritional recovery and aid muscle repair.

* Mobilise the back and hips.

* Stretch in the opposite direction to extend the spine.

* Squeeze and release the hamstrings and thighs to encourage blood flow to promote removal of waste products and to encourage delivery of fresh oxygenated blood.

Overnight

Try these at home after racing and the next morning to prepare for the next race day:

* Try some light activity when you get in - a walk or cycle home or a light swim or pool session if available at your accommodation.

* Avoid alcohol initially as it inhibits your recovery.

* Try an ice bath or a contrast shower. Simply buy some ice from the service station and put the bags in a bath of cold water. Try to accumulate a total of five minutes in the water. If a bath is not possible then try a contrast shower. Look for two minutes hot then cold for 30 seconds/repeat two to three times. Finish on cold. You can have a stretch in the warm period.

* Stretch the lower body hips and trunk.

* Mobilise the back especially with some rotation and extension work.

* Sleep with your feet elevated on a pillow.

* Drink a glass of water on rising to aid hydration levels.

* Aim to go for a light walk or cycle (or other light activity of around 10-20 minutes) on the way to the dock.

* Have an active stretch (dynamic movement based) on the dock before heading out to race, especially on windy days!

Andrew Verdon is a strength and conditioning consultant to the Australian Sailing Team and runs the Beyond Exercise Studio in Sydney's Neutral Bay. He is currently racing in the Farr 40 class on Estate Master.