Isabelle Joschke gives tips on how to train for the solo multi-stage sailing race The Solitaire du Figaro.

 Training Outline (3 of 3)

Bodycore is by far the most important muscle exercise to perform. Bodycore is a term used to describe body exercises that require the abdomen and lower back muscles.  This helps us to avoid the back pains we often experience, as we regularly have to repeat the same twisting movement, as well as bending down or crawling while moving a load…

It is also useful to spend time in static positions, such as lying on an exercise ball. Usually core workouts go hand-in-hand with proprioception and balance training which are essential on board,  especially when fatigue has set in after several days sailing.

Isabelle Joschke is a French-German skipper (Galettes Saint-Michel) at the Ocean racing team Absolute Dreamer. She has raced 5 Solitaire du Figaro and is sponsored by MaxSea.  

Don’t miss the previous parts of this series:

Isabelle Joschke’s Preparation Diaries – Part 1

Isabelle Joschke’s Preparation Diaries – Part 2

Isabelle Joschke gives tips on how she trains for the solo multi-stage sailing race The Solitaire du Figaro.

TRAINING OUTLINE (2 of 3)

Muscle-strengthening allows you to work on your arms, shoulders and hands, which are amongst the most highly-stressed parts of the body during maneuvers. The upper body will require the most power. Fitness training is mainly practiced indoors, but swimming sessions (such as doing the breast stroke) could also be an alternative.

Sudden and intense strength is also practiced indoors, for example with a light weight fitness barbell, with a series of quick repetitions of bar lifting that requires your whole body. But there are also other possibilities for training, such as practicing martial arts.

Isabelle Joschke is a French-German skipper (Galettes Saint-Michel) at the Ocean racing team Absolute Dreamer. She has raced 5 Solitaire du Figaro and is sponsored by MaxSea.  

Isabelle Joschke gives tips on how she trains for the solo multi-stage sailing race The Solitaire du Figaro.

TRAINING OUTLINE (1 of 3)

Cardio training develops stamina and heart rate regulation. With “interval training” for example, our heart gets used to rapid increases and decreases of heartbeat. In this sport, the goal is not to reach a high heart rate but to be able to slow down rapidly in order to return to our normal rhythm.

In running for example, we switch between a series of sprint races, close to 100% of our MAS, and series of “active rest” (jogging) that last for the same length of time, or even a bit less.

The duration of each series usually ranges from 30 seconds to 4 minutes. In this way, we can do 4*1 minute sessions of “sprint racing” and “active rest” and repeat it 3 times with a rest period of 4 minutes between each repetition. Of course, it is important to warm up before starting!

To enhance your stamina, it is important to train for long periods of time, such as running for an hour to an hour and a half, or longer. Because physical activity onboard is neither regular nor predictable, running up a slope could be more useful than on a race track.

Isabelle Joschke is a French-German skipper (Galettes Saint-Michel) at the Ocean racing team Absolute Dreamer. She has raced 5 Solitaire du Figaro and is sponsored by MaxSea.  

* Maximum Aerobic Speed