Canadian Yachting May 2016 - (Page 74)

CROSSING THE LINE By John Morris The 180-second workout - Get in shape for summer! Boating is a demanding sport and, as I'm sure you know, boaters invariably exhibit topnotch physical conditioning. Here is a simple regimen of exercise you can do now that the boat is in the water. We recommend you keep your program to less than three minutes so it doesn't cut into socializing and other leisure activities. 1. THE EVINIRUDE PRESS On the dock beside the boat, place a comfortable berth cushion. Lie on the cushion with your head supported by a nice fluffy pillow, knees bent. You'll likely enjoy a quick nap, but once that's complete, the idea is to take your dinghy outboard and lift it straight up over your chest. That's actually a pretty bad idea and you could hurt yourself. Instead, simply raise your arms up. Down for the count of three, back up for the count of three, back down for a count of three and that's probably enough. On to the next exercise. 2. COMPANIONWAY SPRINTS This exercise, related to the Stairmaster used in many conditioning gyms, combines the natural rhythms of simple boating tasks with the rigorous ascending and descending of the three steps down into your cabin. Pick a chore you've been putting off for some time like, say, refinishing your flagstaff. You go up the stairs, across the cockpit to assess the project. Back across the cockpit, down the companionway to get sandpaper. Once you discover there's no sandpaper aboard, you return up the companionway, across the cockpit, onto the dock and up to the car. Return from the car down the dock, across the cockpit to the flagstaff, where you realize you 74 need a screwdriver to loosen the securing screw. Jog across the cockpit, down the companionway stairs and select a screwdriver, then return up the companionway stairs, across the cockpit to the flagstaff. Checking the flagstaff, on closer inspection it's apparent that you need an Allen key, rather than a screwdriver. You head back across the cockpit, down the companionway....well, you get the picture. And look at those glutes! Wow. 3. DOCK PLANK On the mat, on the dock, get on all fours. Place two bottles of beer on either side of the mat. (Special note: if substituting pina coladas for beer, removing the cocktail umbrellas is recommended in order to avoid potential eye injury). With elbows on the mat, extend your legs to form a powerful bridge with your firm abs. First with the left arm, then with the right bend up from the shoulder and take a sip. Continue alternating until both drinks are empty in our three minute exercise timeframe; the effects will be apparent quickly. 4. DOWNWARD FACING OIL FILTER REMOVAL Borrowed from Yoga, this series of stretches will certainly strengthen your resolve to have a trained professional do your spring oil change next year. Remove the front access panel from the engine compartment. Bandage the gash in your left hand from removing the incredibly awkward panel and its idiotic securing latch. Lying prone in the bilge with your left knee pressing into your right cheek, attempt to reach the oil filter by extending your right arm behind the intake water hose, under the wiring harness and around to the oil filter. To loosen the filter, you'll have to torque your triceps as follows: tension, release, tension, release, tension, scream with pain. Ten reps will insure you never attempt this again. 5. SAILOR'S STRETCH For sailboat owners, there's a particularly nifty way to actually use your boat as a strengthening apparatus similar to a Bowflex but minus the six easy payments of $249.95. My personal trainer Dwayne will demonstrate. Dwayne sits with his back to the transom and two spinnaker sheets bowlined to his ankles. Routing the lines aft through two Harken 55mm low-friction return blocks, forward to the primary winches and into the self-feeders. With two Lewmar long winch handles, Dwayne can use his bicep strength to tension the sheets and work his inner thighs, hamstrings and Achilles tendon. Pulsing those muscles for five reps is excellent warm-up for the fun to follow. By using the winch handles to take up the sheets, Dwayne can increase the tension on his legs. Unfortunately, since these are ratcheting winches, Dwayne cannot relax the tension, and as he works those handles, you can see the energy and perspiration indicating the effectiveness of the exercise. This is incredibly beneficial for both arms and legs. Up to a point. You can see from the colour of Dwayne's face that he has perhaps over tightened the sheets a tad. Dwayne, hang on now, please don't turn those winch handles. And Dwayne, if you can hold off on that howling for just a second I have 911 on the phone. Dwayne, just please stop grinding. They'll be here shortly and we'll get you to Emerg. It's all going to be all right. * C a n a d i a n Y a c h t i n g MAY 2016

Table of Contents for the Digital Edition of Canadian Yachting May 2016

Vantage Point: Wood you ever go back?
Waterfront: Marine News
Club Profile: Midland Bay Sailing Club
Boat Handling: Embarrassment-free Docking Tips - Docking your boat is not rocket science but it also can be intimidating. Follow these clearly outlined techniques to improve your docking performance. By Brenda and Doug Dawson
Shafts and Propellers: Props Part 2 - Part 2 focusses on the other parts of your drive system that can be critical to either maximizing your propellor’s effectives, or robbing it of the ability to perfom its best. By Rob MacLeod
Destination: Azores - The Shards take sabbatical in the Portuguese islands of the Azores in the middle of their transatlantic crossing. Offering stunning landscapes steeped in history, this traditional provisioning waypoint for pilots and sailors is now a blossoming charter destination. By Sheryl Shard, Photos by Paul and Sheryl Shard
Behind the Scenes: MJM Yachts - Made exclusively by Boston BoatWorks, learn how MJM combines old principles of boat design with modern techniques to produce, light, stable and extremely fuel-efficient yachts. By Kate Fincham
Sail Review: Marlow-Hunter 31
Power Review: Jeanneau Leader 46
Power Review: Everglades 230 CC
Crossing the Line: The 180-second Workout

Canadian Yachting May 2016

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