What it Takes to be an Olympian: Examining the Olympic Sailing Fitness Regimen

What it Takes to be an Olympian Examining the Olympic Sailing Fitness Regimen

By Airwaves Senior Writer Jen Mitchell

Brought to you by Mauri Pro Sailing

When it comes to being an Olympic caliber sailor, there are many obstacles that one must overcome to get to this high level of competition. From the mental, emotional, and physical stresses, Olympians are challenged to truly be on the top of their game. One of the most obvious challenges an Olympian faces is maintaining a tough fitness regimen to keep them fit and strong enough to manage their boat in any conditions and outlast their competition.

Harry Legum, the founder of Annapolis Sailing Fitness, gave me some insight into what a sailing workout is and at what intensity Harry works with his sailors.  So, what is a sailing workout? The short answer is that there are a million things you can do to get in shape for sailing.  Harry explained to me that “there are thousands of workout routines and there is no one thing that is the best.  It always depends on the person, but there are various tools we can use that simulate a sailing experience and make it a routine unique to sailing.”

Harry uses a hiking bench and tailors other machines to suit the needs of a sailor, like adding the same line a sailor uses in his boat to a one-arm row machine.  He told me that when his sailors get on the hiking bench it is the hardest thing that they have ever done, they would much rather be grunting it out in big breeze in San Francisco Bay all day, rather than be working out on his hiking bench.  I believe him, just over the phone I could feel his enthusiasm and I know he pushes to the limit and beyond.

When Harry is working with an Olympic hopeful, they have to sit down and plan their workout in advance.  This technique is called Periodization, which looks at the sailor’s physical performance and their calendar of competition for the year so that they are hitting the peaks in their fitness at the correct times in competition.  This is an overall plan that then allows them to train for each event according to its location and what the conditions will be like.  Harry half jokes that he needs to “beat it out of you, so when it comes to game day it is a relief to be sailing.”  Similar to other fitness programs, some of the aspects his routines focus on are stamina (important for hiking), cardio, the core (most important), and quads.  All of these areas need to be strong to be ready to compete in the myriad of events that Olympic sailors participate in.

Within the plan that Harry and his sailors pull together, they take into account travel and what options there will be to continue to workout.  They need to cover what routine they should follow in between events on the road.  Harry asks his sailors to “plug in” to the things they should be doing everyday.  This means bringing your mind and focus to your workout and complete the on-the-road routine.  Although there is a time for rest, you cannot just stop working out.

Molly Vandemoer, who sails with Team Tunnicliffe on the Us Sailing Team Alphagraphics, and who works with Harry, says  “ we prepare ahead of time to see if there are gyms near our regattas.  If there are not, we follow a workout that requires no gym equipment.  We always bring resistance bands with us and do personal fitness tests on our own to be sure we are maintaining our condition.”  Molly and her team also go to two fitness camps a year at the US Olympic training center in Colorado Springs, CO, which is mandatory for US Team members.  It is also mandatory for them to have a trainer to stay fit.

Although the workouts are intense, Harry explains that he still has to work with the individual and tailor to their needs, “people have different temperaments and there are things that they will and will not do…training is all encompassing and you need to be in training, which is the entirety of your mind and body.”  Harry brings the ‘Harry Legum Factor’ to his athletes, which means that you have to let Harry into your brain it is just as much a mental game as it is a physical one.  Harry works through the mental conflicts to calm his athletes and connect their mind and body, “it is so important to have no distractions and harness the energy to focus on the task at hand.  This is essential to make the best of a workout.”  As Harry says, “you are only as strong as your weakest muscle.”

Fueling your system is an integral part of a proper fitness program as well, “ you have to eat to win”, Harry speaks about nutrition and knowing what to eat, but also, more importantly, what not to eat.  The sailors pay attention to the quality of food that they put in their bodies because after all they are fueling to eat, sleep and breathe fitness and sailing.

It is an adjustment in your whole lifestyle to be an Olympic caliber sailor.  As Harry and Molly were able to put in perspective, it is about how each aspect of your life is nourished to bring you to a place where you can just go to an event and focus on your sailing.   Your mind and body need to be fueled ready to go.  A plan is thought out well in advance to prepare to workout for the regattas to come, and ultimately the Olympics.  The drive and intensity that a sailor must have are immense not only to compete on the racecourse, but also to be able to maintain a workout on your own on the road.  It is certainly not for the faint of heart.  Imagine sailing as hard as you can and hitting the gym as hard as you can?  It takes stamina of the mind and body.

Check out Harry Legum on Facebook at Annapolis Sailing Fitness