A Sailors Road Trip . . .

. . . will very likely include a van full of salty gear, enough sails for a fleet of boats, rigging upon rigging, copies of yacht and yachting splayed across the dash and if lucky: a full size bed in the back!

The office view today is from Gravedona on Lake Como and the event: 18 footer Italian Grand Prix. The road trip from England . . .the best time a sailor can have next to a good run in firm breeze! We began the trip late Thursday evening (24th) and due to some car trouble (standard road trip blunder) missed our 2AM ferry to France . . .

What do sailors do when they have time on their hands and can't move forward . . . they work on the boat of course! In the world of the 18footer . . . that is usually carbon fiber repair of some form. I dare not tell them, "no, you must sleep and rest!"; I made them sandwiches and set out bottles of water and sports drink to keep them going strong. It's a lifestyle and you have to work with it, not against it . . .

We caught the 4:45AM ferry, slept like babes after a warm bottle of milk and hit the ground "rolling" as we continued across France. All was uneventful till we blew the fuses for the stereo and Si's bank card was not simply stolen by a machine but the whole machine removed itself from the wall and revealed a little man inside . . . clearly Si missed the note in French explaining the machine was out of order . . . the man would not return the card . . . after a fair amount of arm waving between the Englishman and the little Frenchman . . .nothing was lost in translation!

We settled affairs with the bank card, replaced the fuses and I revealed how easy one can stretch and do a little yoga in the back of a yellow Mercedes Sprinter outfitted with a full size bed! Aside from the comedy, because we knew there would be little prep time once we arrived, there was a bit of seriousness in taking care to make good nutritional choices, staying well hydrated and a "watch system" of sorts to ensure the guys were well rested despite all the driving (24hrs in total). We did have some "fun food", rest assure; I am not a sailing fitness nazi but when you invest money and time away from family and work to compete at high levels . . . it's silly to shoot yourself in the foot with poor self care.

And it was being in a positive physical and mental state that helped us weather our final hurdle (as if towing a boat through the Swiss Alps was not enough of a challenge) . . .we get stuck at the border . . . 25mins from our destination, there is a little place on the west shores of Lake Como where you leave Italy, enter back into Switzerland and return to Italy. On one side we have mountain cliffs and the other; the lake . . .what does boarder control, who is unhappy with our van set up (no seatbelt for fourth person) do with a yellow van, skiff in tow and no place to park . . .

They discuss the situation while we gave consideration to whether or not we could all sail the skiff to the club. . .they were concerned about us in the van, not the boat! When well fed, properly rested and hydrated a team can think quite creatively through problems! Thankfully, they became bored and let us carry on in the van . . . phew.

We arrived at the club warmly greeted by the rest of our British sailing contingent, enjoyed an adult beverage and turned in for the night. Day 1 of racing was postponed due to light shifty breezes, sneaking in one race to which awarded my team a second out of a fleet of 21 boats. The boys came off the water very pleased and remarked it was the most enjoyable sail since their days of match racing. They were "dancing" very well, had good energy and felt focused.

Today the breeze is still light and due to make a 180 shift at anytime but the race committee is determined to get as many races off as possible. The boys did enjoy the Italian hospitality last night but did have sense to get good sleep, have finally made habit in smart AM food choices and when the time signal for "rigs ups" arrived, were in fabulous spirits and ready for another day on the water.

At last . . the shift has filled in from the South . . .and it's good breeze! Check in tomorrow for a report of how they faired! I am quite pleased we threw in extra energy bars and fluids! They just went from 0-60 . . .

Fair Winds,
Jenn

The van...Photo:C. Favreau

Travel woes . . .

Trying to maintain weight is a battle many folks contend with. It does not have to be however, even the best intentioned individuals have periods when something else in their lives takes priority pushing their health, fitness and nutrition plan to the wayside. Travel, whether for work or holiday is a regular culprit . . .and since the vision of SailTrim is an organization that is housed virtually while I move about the world of sailing . . .mastering an "on the go healthy lifestyle" is a part of the program.

I've come to have a fair bit more respect for the professional sailor's lifestyle as my own life parallels. When home is a "duffel bag program" that is laid out in a different local within a different culture and this changes week to week: it's not easy to to maintain the little things that facilitate healthy choices. For example; I had no appreciation for how lucky I was to have access to good tap water and keeping my glass full while working with such convenience! Good hydration sets a solid foundation for healthy living. When well hydrated, whether it is psychological or physiological, people typically make healthier choices.

I had kicked myself for not bringing my trusty Nalgene bottle in past travels . . .I brought 2 with me this go around (they are great for storing items). The first thing I purchase when arriving to a new destination: a couple of large bottles of water to keep the "walk about bottle" always full when out and about.

If there is an impending "weigh in" shortly after arrival from a long flight . . . I am still collecting "data/feedback" from the community on this topic. However; I've been finding that if I make an extra effort to be well "topped off" (hydrated) before I get on the plane and just keep sipping fluids to evade that whole "dry" feeling, save the dreadful cup of joe for the last hour of flight; I feel fine. I typically encourage folks to be mindful of this and if you do not know how much your body typically retains on a day to day, don't have a means to do pre and post weights; I would recommend adding ~1-3lbs to average weight.


If I have the time, my steadfast method of relieving lower extremity bloating from travel (or long days of hiking) are wearing tights while flying and sleeping with a pillow or two under my legs the first few nights post travel. While relaxed, gravity is facilitating the return of extracellular fluid which has a tendency to take up residency while sitting in the plane and or due to the pressure points from hiking hard on the lifeline. Taking 3-5mins to elevate legs and gently massage works wonders and feels great too!

The gym does not fit into my lifestyle at all anymore . . .so what do I do to stay "sail ready", next to always having my water bottle and sailing gear in hand? I walk everywhere, do ~ 30mins of yoga/pilates twice a day (for sure once/day if it's busy) and walk away from laptop for a mini stretch after ~60min of work. These are habits I developed before embarking this venture and seems to work well no matter the country, time zone or climate. This is where one needs to have an open mind and think "outside the gym" to maintain fitness goals.

Do I miss the gym . . .yes, very much. Primarily because of the lovely people I shared it with. My training, though not nearly as intense has me feeling good and ready for unexpected adventures (on or off the water).

In short . . .if you have the foundation for a healthy lifestyle in place and positive attitude. . .it won't really matter where you travel too. If still working on the "lifestyle" part . . . keep checking in and as a community we'll get there!

Fair Winds,

Jenn

Does size matter . . .

Can speed, efficiency in motion and body awareness help a small sailor do a "heavy job" or a larger sailor do a "light job"?

Of course!

With One Design weight thoughts aside, a person can can train to do both heavy and light jobs on a boat. Someone like myself can use his/her body efficiently to hoist halyards, pull large sails and trim big kites. On the same token; a larger person can be aware and comfortable with his/her body to appreciate it's role and effect on the boat, being a great asset (some people simply to no know their own strength!).

The folks who do this well have a feel for the boats they sail, are in tune with their bodies and have a drive to succeed. No matter your size or gender, once you have a gauge to how the boat moves underneath the body in different conditions, the individual can begin to anticipate actions and subsequent reactions; learning how to use the boat's movement to assist their own (ex. a well coordinated roll jibe not only helps the boat accelerate out of the maneuver but can help the foredeck crew execute a nice end for end transition).

While acquiring a "feel" for the boat be mindful of one's own body and the in pact it has on the boat. Too much moving around on a Melges 24 is the equivalent of throwing an anchor over board! While on a larger boat may interfere with adjacent crew's roles/jobs. Together as a team different size and weight ranged crew can work the boat to be fast with proper communication and coordination.

If one can completely understand the relationship between body, job and the role their job plays in the performance of the boat: they will succeed at execution of tasks despite their size, shape or weight. From bow to stern there is a way to dynamically use your body to fulfil a corresponding job on all boats.

Many folks are either sailing, getting ready to start the season or wrapping it up. No matter; if there was ever the feeling of wishing to be smaller or larger for a role on a boat . . . stop. How badly do you want to give the job a try? Watch the people who do the job of interest well and though each has their way, a lot can be learned by watching how other people move about the boat to complete a/the task. So the time has come to give it a try . . .ask someone to watch who does the job well and debrief after maneuvers to learn how to improve . . .repeat . .

Don't ever be discourage, though respect some people fit in naturally to roles on the boat. However, to find one's fit requires trying all the jobs no matter size, shape or gender. It's possible to have a good sized bow person who moves like Tinkerbell and a small powerhouse trimming a monster kite . . . have you seen some of the V70 sailors?!?!

Later this week . . . when weight matters . . . ugh. The love/hate relationship of One Design racing . . .weigh ins after an international long flight . . . what can you do to minimize water retention and bloating from traveling?

Fair Winds,

Jenn

A Hot Ticket!

. . .finally I got a ride on a Melges 24 at this past weekend's Annapolis Nood event and despite our flooky wind conditions (I did not see much difference between the Chesapeake and Long Island Sound . . .); my time on "Blur" was a hoot! Thank you Steve and crew for a wonderful experience. We had one rippen ride on the last down wind leg, catching a lovely buff which got us from "0-60" and sustained for ~ 2-3min leaving us all quite satisfied . . .(it was a hot ride!).

Am I making the switch from my beloved Mumm30 . . .well; I still have to play on the M32 . . .but not there yet, however; it was amazing the ease and low stress experienced on the M24. It's truly pure fun will little fuss. Yet, the sailing experience is unique from the Mumm in my personal opinion and I did find myself wondering how my fellow Mumm folks were fairing and missed not being apart of the their action. Though . . .I sure would like to play with the Melges again soon (wink).

In truth . . .as long as I am pushing my own sailing abilities; I am happy to sail on pretty much anything but an Ensign (sorry . . . but I was traumatized earlier in my sailing career). In regards to pushing your abilities and staying in the game . . . spring training! My virtual training program is undergoing some major re-evaluation because the current set up is not working ~ stay tune Team SailTrim! However, the weather leaves no excuse for not being active and giving some good thought to summer sailing goals or winter (if you live down under!).

There are those of us who sail year round and those who play seasonally. If we were to think of us as two groups (not to discriminate, it's simply to explain a mental thought process here); when you sail year round it's easier to stay closer to one's "sailing form" vs the folks who switch gears and then feel the crunch come Spring time. I would like to give the Seasonal Sailor a little priority here with hopes to ensure a healthy start to the new season!

It is not healthy to think one can get into "race shape" 2 days before an event, but if they start with 30mins a day today; they'd feel the benefits on the water! I can hear the cringes of 30min/day . . .work is crazy, work to be done on the boat and the kids have soccer, etc! How is one to find 30mins/day . . . easy (please don't get upset with me just yet)!

It's a cumulative effort per day. . . take the stairs, park further away from the office and play with the kids. Hmm . . .while watching the news sit on the floor and stretch for 20mins at the end of the work day vs. just sitting on the sofa . . . want more??? (maybe not, however this is my blog (wink)) . . .work at a computer all day???

Get up! Try standing up and take 30-60sec a few times through the day to relax the hamstrings and ease tension in the lower back. Take a nice deep breath, step back from anything one could hit their head on and slowly exhale while reaching down to touch toes/floor . . . hang out and take a few breathes and on each exhalation mentally and physically relax the legs and see how much closer the floor gets!

The idea is to make a few mini daily changes, encouraging a little bit more activity which engages the mind and the body. It feels good, does not take much time and the end result is feeling both mentally and physically ready to do the things one enjoys.

Fair Winds ~ Jenn

Who and what is SailTrim.Org???

I am still being asked "Who and What" is SailTrim.Org . . .I hope this helps:

SailTrim.Org ~ To the sailing community:

• A free resource of health, fitness and wellness information gathered together by a sailor for the sailor.
• A science teacher
• Hopefully . . .a motivating voice to keep people sailing and encourage new participation

How?

• A free monthly e-newsletter
• Seminars, clinics and virtual training
• Being active in the community through on and off the water participation ~ sailing!

SailTrim.Org ~ To the competitive sailor:

• An "insurance policy" ~ "ace in the back pocket" when your body says "NO" and the helmsman say "Hike Harder", "Grind Faster" and "Get the kite down . . . NOW!!" . . .I want to be the person who ensures your body responds with a flat back, speedy trim and a flawless douse.

How?

• Independent consulting for individuals and teams: this is the where people seem to get fuzzy because I can and do wear many hats due to my past professional experiences.

That "Hats" are:

Project Management ~ Was a geeky science type (still am!) running large projects which required working across domestic and international lines at Pfizer Pharmaceutials . . which crosses over nicely into team management skills . .

Sports Nutrition and Training ~ about time I did something more fulfilling with my degree in Medical Biology . . .add in a little more training/schooling and number of years as a competitor in distance running, triathlon and sailing: now help individuals with strength, conditioning and weight management.

Therapist ~ I love kinesiology and how the body moves so decided to go back to school for massage therapy while still at Pfizer (biomechanics of sailing and injury prevention is my specialty area).

Sailor ~ I was born into this one; but was lucky enough to follow the other paths mentioned above, and with some support from family in friends: SailTrim.Org came about.

How can these "hats" help?

Think back to your last regatta: how did you feel after the first day of racing, add in day 2, maybe 3,4,5 if it's a big event or was preceded with training sails . . .how did your body feel? I've been there and respect what we put our bodies through so the mind can have the "rush" typically associated with competitive sports. I also know how much better I feel physically and mentally if I do a few little things for my body to ensure day 2 is not hampered by day 1; day 3, I may be tuckered but ready for whatever the day brings . . .day 4,5 . . .etc.

Now imagine if there was a fellow sailor who had the background and training to help you recover quickly from a day of sailing . . .helpful nutritional tips, physiotherapy/massage and stretching . . . wake up next day with decreased soreness and more alert. Picture how well you'd feel on the water after such therapy, even the anticipation of a post sail session has you mentally feeling good . . .

Its been a few years now; that I've been discussing the aches and pains of sailing. Developing plans to recover or prevent sailing related injuries. Do not except hearing how someone may not return back to sailing as a result of their therapist, doctor or surgeon being unfamiliar with the biomechanics behind our sport and during the critical time of recovery . . . did not receive the treatment needed.

I started SailTrim.Org out of love for science and passion for sailing, putting the two together and creating a resource unavailable at the time: to a community that deserves it as much as baseball, football, soccer, etc. These sports have people like me, and my goal is to ensure the "sport of sailing" receives the same support in resources and information.

SailTrim.Org is here to teach and provide guidance to the community as a whole with hopes to grow into an organization of folks from around the world with the same goal of "sailing into a healthier tomorrow". I personally enjoy working with sailors and teams doing sports therapy, training and consulting to prevent time off the water and ensure peak performance on the water.

Being a competitive sailor I understand the time tables these "athletes" have, their priorities for a day of racing and the first thing on their mind at the end of the day (smile). I understand there may only be a few moments to address a concern. The cockpit or dock will be the "massage table" and the tent party is apart of the recovery plan. The teams with someone looking after their sailors is ensuring consistent on the water performance every day of the event. . . and having that person understand and respect the world we play in guarantees each member will get the care they need.

Any questions?

I would like to work with a Farr 40 team this summer as they prepare for Worlds and demonstrate how good it feels to sail physically and mentally strong (smile) from event to event leading into a world class regatta. Please email for details . . .it's a "win-win" offer.

Fair Winds ~ Jenn