Wednesday night races have started here again in Annapolis and conditions could not have been better. Gusts of up to 20 knots, sunshine and a strong showing of boats representing many classes. One thing that I immediately noticed, that even though I stay plugged into my routine and have a history of training, I was still quite sore the next day.

We can only do so much to train in a sailing sport specific way.

Duplicating the conditions on the water can only go so far. We get banged around, hit by fellow crew mates, equipment that may not exactly work perfectly and all in between. With all of this considered, we must master the basics of stretching, hydration and a little acronym known as RICE; (Rest, Ice Compression, Elevation)

RICE, is an acronym that we should all memorize. Over the twenty years of being a trainer, I’ve noticed many people who may be sore or “tweeked” in a certain way, want to rush to complaining or off to the doctor without even considering the basics of athletics. By first practicing RICE within our routine, the chances of “Patient heal thyself” can be put into practice.

My new DVD is in production, “Sailing Fitness, Opti to Americas Cup”, I will be reviewing RICE and how this can be practiced. It is one of the key ingredients to a successful future in training and continued success with sailing.