It can sometimes be hard to find the time to get to the gym. At this time of year when the nights start drawing in, it can feel like you have even less time to get your important training sessions in. We recently caught up with Rasmus Kostner of SAP Extreme Sailing to discuss the importance of finding the time for the gym in the winter months.
In an outdoor sport like sailing, the frigid temperatures and limited sunlight of the Nordic winter naturally restricts our on-water training. After a long season with an extremely busy racing schedule, it feels great to get back into a structured gym regime. Getting back in to the gym helps to gain back some of the lost muscle mass that is so hard to maintain while racing every second or third week. Time spent in the gym also plays an important role in the avoidance of common injuries to shoulder and lower back when the next season starts.
For me, daily training consists of weight training, crossfit workouts, as well as core and mobility sessions. The weight training targets the muscle mass increase; with heavy deadlift, squat, clean, push press and pull ups. I always start my training with a plan, but often mix it up by including a one repetition max, or as many repetitions as possible with a fixed weight.
The benefits of constant variation in my physical training have become more and more obvious for me. For general fitness, it’s hard to beat crossfit training in terms of variation and for challenging weak areas. Training for the diverse physical demands of high-performance sailing, such as fast, unbalanced movements, heavy pulls and cardio-intensive grinding on the winch, crossfit is a near perfect fit. We find that by doing these workouts as a team, we really are able to push and motivate each other, which is a key to high intensity and quality in the workouts. Since everybody has a favourite workout, whether you are tall, heavy or lean there is always someone pushing you. At the same time you know if you do well one day, you might get beaten the next.
At Crossfit Kvadraturen we use a web-based performance platform called “Beyond the Whiteboard”, there you can analyse and compare your own performance to thousands of athletes from around the world. It’s great how technology can not only help to keep track of the progress you make, but to help you to stay motivated and push harder.
For mobility training I do the daily routine from the streaming service, ROMWOD. To get through the uncomfortable 20 minutes of stretching I need instructions and motivating words. After intense physical training and to get rid of muscle soreness I use a foam roller and a dimple ball, which works wonders. Besides that I just make sure I get enough sleep and eat healthily.
In the winter season I stay hydrated with the HIGH5 ZERO tabs because I believe it is important to consume electrolytes without boosting the insulin levels with sugar. After my training sessions, and in the morning I use Protein Recovery to make sure I have the energy for my next work out and help with the growth of lean muscle.
Tips to take away
Mix up repetitions and weight
Challenge your week areas
Workout with someone and keep pushing each other
Get enough sleep and eat healthy
For a chance to win a winter training nutrition bundle worth over £300, check out our latest competition here.