Sailor Mick Liddy tells Patricia Weston how he is preparing for his round-Ireland trip
Are you fit?
Well I'm in the Defence Forces so I have to have a basic level of fitness. Every year you are required to undergo a fitness level test. This involves a two-mile run, sit ups and press ups; for basic fitness you should be able to do 35 press ups in one minute, I can do 70 so I'm fit and have a strong upper body.
How have you prepared your body for your round-Ireland sailing challenge?
I've been going to the gym four times a week and building my endurance, agility and upper body strength. I'll be sailing around Ireland in a yacht that usually crews 10, so I'll be doing the job of 10 people. I'll be physically active for five days; at no stage will I be able to relax. I have to be agile to get around the boat quickly wearing heavy gear. I also have to be able to take knocks, bumps, cuts and cramps, so I have to be hardy and take any pain and hardship. I'll be bending and pulling and carrying the winch so I have to have a strong back and upper body.
What will your diet consist of on the boat?
I've been weaning myself off sugar for the past few weeks because sugar gives you a quick hit but a bad low. I'll be eating a lot of slow-release carbohydrates like porridge and wholegrains. And I'll be eating boil-in-the-bag meals because I won't have time to prepare food and I also don't want to risk getting food poisoning.
Have you any food vices?
Yes, I love coffee and can drink two to three cups a day. I'd drink a pint or two but I'm not a big drinker and I like fast food the odd time.
Ever suffered any injuries?
I've had a back injury and I broke my leg six years ago but I've been lucky enough. The big problem with sailing is you can lose fingers.
Mick is currently waiting for a weather window so he can set sail on the 80ft Maxi AFAOM.COM in an attempt to set the fastest time for the Round Ireland Single Handed Challenge.
Patricia Weston recommends:
• Build strength and endurance in your back, arms, shoulders and chest with these upper body toners.
• You'll need a pair of dumbbells for these exercises. To ensure the weights are heavy enough, you should be able to perform 12 repetitions before your muscles fatigue.
• Strengthen the upper back by doing the bent-over dumbbell row. Stand with your feet hip-distance apart holding the dumbbells with your palms facing your body. Keep your back straight and bend forward making sure your knees are slightly bent. Extend your arms down and look ahead. Pull the weights up towards your chest keeping your elbows close to your sides and as high as possible. Slowly lower your arms back to the starting position and repeat for three sets of 10 repetitions.
• Sitting on a chair or exercise ball with the weights in your hands, bend your elbows to shoulder level with your palms facing forward. Push the dumbbells up towards the sky but don't lock out your elbows. Return to the starting position and repeat eight times for three sets to tone shoulder muscles.
• Do these basic bicep curls for strong arms. Standing or sitting with the weights in your hands and your palms facing your body, bend at the elbow and curl each dumbbell towards your chest slowly and return. Do threes sets of 10 - 12 repetitions.
Patricia Weston is an NCEHS fitness instructor, personal trainer and Pilates teacher.
Consult a physician or qualified healthcare provider before embarking on any exercise regime and stop exercising if you feel nauseous or dizzy.