Boat Race Training

Training for a boat race will vary according to the kind of boating you are doing. Sailors must prepare differently than those racing dragon boats, canoes or kayaks. Casual racing such as sailing "beer can" races may require little training, while a serious long-distance cruise race may require years of preparation. Knowledge of your boat and your abilities is crucial to successful racing.

Classes and Seminars

• Many boating centers and clubs offer beginning and advanced racing classes and seminars which will put the racing sailor on the track to a good training program. These classes are especially useful when it comes to learning the terminology and guidelines of a race, as different races and clubs may follow varying rules. Training is useless without the proper knowledge of conduct within the boating community.

Off-Season Training

• Off-season training is typically done during winter and late fall, when training in the boat is at its most unpleasant and races are generally at a standstill. Off-season training helps to keep the boater in peak physical condition. Paddlers may choose to condition by warming up and practicing paddling drills in a heated pool, in addition to doing basic cardio workouts and weight training. Videotaping paddling strokes may help competitors to catch small mistakes or bad habits in their movements.

Strength Training

• Strength training for sailors often includes exercises that strengthen the joints, abdominal and back muscles while improving balance and posture. Bench pulls help to strengthen the arms, shoulders and back, which are used to pull in halyards and trim the sails during a race. Doing back extensions by bending over a Swiss ball helps to work out the back to give the sailor more stability and strength. Doing floor work such as the bent leg raise helps to work out the abdomen and improve core stability.

Over-Training

• Competitive racers must take care not to over-train. Training too much is likely to result in injury or illness. After a strenuous training session, give your body two days to recover and build muscle. If you measure your heartbeat in the morning and find that it's six beats or more over your usual heart beat, you may be training too much. Train without exerting your body on off days by reading up on race rules or specifics about wind and weather.

Tactics

• Complete control over the boat is a crucial part of racing. While training, racers should follow practice courses, being sure that they are capable of stopping the boat and backing up. Sailors should be confident in their ability to get out of being "in irons," when the sails face the wind and cause the boat to stop by accident. Changes in wind, current and tide can all determine whether a boater wins or loses a race, and these factors must be studied and understood during training.