Isabelle Joschke’s Preparation Diaries – Part 7

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

Breathing and relaxationIsabelle Joschke

Breathing is essential during a physical work-out. Breathing correctly is the golden rule, both while hoisting the spinnaker and during “interval training” workouts.

Here are some useful links on to properly breathe:

Laird Hamilton’s High Performance Breathing

How to breathe

How to breathe the right way

Stretching also plays a key role in your preparation. Staying flexible protects you from pain and injuries. As well as this a muscle is more efficient when flexible.

And here go more links on how to stretch:

How to stretch

How to stretch out sore back muscles

How to stretch – Stretching Basics

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’s Preparation Diaries – Part 3

Isabelle Joschke’s Preparation Diaries – Part 4

Isabelle Joschke’s Preparation Diaries – Part 5

Isabelle Joschke’s Preparation Diaries – Part 6

Isabelle Joschke’s Preparation Diaries – Part 6

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

Isabelle Joschke's preparation diaries part 6Find the right pace

Physical training is essential. But keep in mind that overtraining could be as damaging as not training enough. Rest time and days without any training are essential as recovering is an important part of your preparation. Rest is especially important during training weeks at sea, during which you are maneuvering the boat throughout the whole day. Fitness is less necessary at this moment as we use our muscles while sailing. I personally prefer to focus on stamina and body core training.

To improve proprioception, stand on one foot, close your eyes and do a few squats while keeping your eyes closed. You can also sit on an exercise ball, while lifting up your feet with your eyes closed. Surfing or standing up in the waves are also good workouts!

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’s Preparation Diaries – Part 3

Isabelle Joschke’s Preparation Diaries – Part 4

Isabelle Joschke’s Preparation Diaries – Part 5

Isabelle Joschke’s Preparation Diaries – Part 5

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

Developing Different types of strength, which are sometimes opposing

Isabelle Joschke performing sailing manoeuversOcean races require a wide range of very different abilities that sometimes appear to not fit together:

  • Hoisting the pinnaker or dumping the mainsail in windy conditions requires power and sudden intense strength. During the time between 2 maneuvers (i.e hauling down the spinnaker and then tacting gear), the heart rate must slow down as fast as possible.
  • To endure these kinds of efforts and maintain the pace over several days, it is important to improve our stamina and resistance.

However, we do not prepare our bodies in the same manner to develop endurance as for powerful and explosive strength. These efforts require different qualities and muscle structure.

The MaxSea TimeZero App is available now!

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’s Preparation Diaries – Part 3

Isabelle Joschke’s Preparation Diaries – Part 4

Isabelle Joschke’s Preparation Diaries – Part 4

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

Isabelle Joschke cycling

Spice things up, it is possible!

We are lucky: to get physically prepared for sailing, it is advised to practice different kinds of sports. Cycling, swimming (indoor or at sea), running, triathlon, cross-country skiing, rowing, surfing, stand-up paddle boarding, wind surfing…There’s really something for everyone!

Get prepared for D-Day

It is important to follow a training program that will help you to reach your “optimal shape” at the starting line. The Solitaire du Figaro lasts several weeks but being in good shape from the moment of departure and making a good start could be essential afterwards.

To get prepared for a long sailing experience, we first of all need to build muscle in our legs, which are not used very much while sailing and become thinner as a result.

Learn how to train like an Ocean Skipper Free Guide

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’s Preparation Diaries – Part 3

Isabelle Joschke’s Preparation Diaries – Part 3

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

 Training Outline (3 of 3)

Body core exercisesBodycore 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.

Learn how to train like an Ocean Skipper Free Guide

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’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)

Martial ArtsMuscle-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.

Learn how to train like an Ocean Skipper Free Guide

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’s Preparation Diaries – Part 1

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

Isabelle Joschke's preparation diaries - running

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.

Learn how to train like an Ocean Skipper Free Guide

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

New partnership between the SNSM and MaxSea International

We are proud to announce you the new partnership between MaxSea, leading company on the navigation software market, and SNSM, a French non-profit organization working for our maritime security.

SNSM and MaxSea International Partnership

The SNSM and MaxSea International share the same values regarding sensitization, prevention and maritime security for cruisers and professional sailors.

Together with SNSM since 2005, MaxSea expects with this partnership to contribute to the SNSM‘s overall development, its crew members training and the equipment of its motorboats for sea rescue.

MaxSea will also provide a MaxSea TimeZero ECS SNSM pack at an attractive rate for the new and already running motorboats, in addition to the tools and data made available at their training facilities in Saint Nazaire.

SNSM logoThis partnership will allow the SNSM to display and benefit from a whole new generation of navigation and sea rescue tools with specific features developed by MaxSea, such as SAR official patterns or the integration and control of high-tech thermal research cameras (such as FLIR) for sea rescue operations from TimeZero.

Out of concern for efficiency and professionalism, the SNSM will train all its crew members to use this new generation of tools at their training center and with the help of the sailing simulator based in Saint Nazaire, which already runs several versions of MaxSea TimeZero ECS SNSM.

MaxSea TimeZero ECS SNSM is now recommended for the entire SNSM fleet (all-weather lifeboats, V1, V2, V1NG, V2NG ships)as the chosen navigation software by the SNSM to train its volunteers and fulfill its mission.