Hi all,

On Wednesday a little after lunch, I had my first Cortisone injection in response to my on-going back issues.

I had a CT guided Cortisone injection and contrary to popular belief it really hurt despite an epidural (local anesthetic injected into the area). I had to be very still and it was almost impossible to flinch here and there. It was injected into the epidural space behind my spine.

The specialist said to me once he has the 22 Gauge needle in, ‘I’m just going to do some pushing and maneuvering to find the spot where the Cortisone needs to be delivered’ … Thats when it really hurt because he no doubt clipped a nerve or something and I had what felt like an electric shock even under the epidural.

In the end the injections were a success however which was good news. I felt very numb and 0 or 1 out of 10 back pain (instant relief) but no leg pain or any other issues. I can see why this is so regularly used in elite sport as a quick response to a degrading injury as it does have an instant pain relief effect.　Ｉｔ　ａｌｓｏ　ｆｅｅｌｓ　ｌｉｋｅ　ｉｔ　ｆｒｅｅｓ　ｔｈｅ　ａｒｅａ　ｕｐ　ｃｏｎｓｉｄｅｒａｂｌｙ！

I will keep a log of progress and what I have been able do since the injections

Day of Injections - Pre-injection Constant 1/10 back pain often increased to 2 or even 3/10 by sitting or quick movements in and out of flexion (bending forward).

Post Injections - Walked out of there on my own two feet but was groggy as hell and needed some help up stairs. Felt drunk. Very numb for the first 4 hours as epidural wears off, little to no pain but occasional spikes in pain as night wore on. Even up to 3/10 … Mostly felt pressure related like I had a lot of pressure in my back! Notably took some Nurofen Zavance (fast acting anti-inflam without steroids) just incase! 86.5kg

Day 1 - Up and walking no problem, up and down stairs fine, slept 9 hours on the first night quite easily. Walked around the shops for 10-15 minutes but mainly lay on my back or front all day in my room. Back Pain 1/10. Took two nurofen zavance before bed. 86kgs

Day 2 – Woke up at 530am and couldn’t get comfortable in bed. Only slept 5.5 hours. ITB and quads seem sore like I have done a big work out! perhaps lack of movement causing me to be unsettled. Back feels like pressure building in it which feels weird with the numbness. Pain 1/10. All in all still good, can walk about no problems and feel very energetic but need to stay frosty. Iced my back and will go for a walk this afternoon for 20 or so mins. 87.5kgs and rising　（Ｏｂｖｉｏｕｓｌｙ　ｖｅｒｙ　ｓｅｄｅｎｔａｒｙ！）

Day 3 - Slept an amazing 11 hours (from around 1230pm on to about 1030am. Woke up with little to no back pain but still feeling like something not right. Weird tingling feeling in my little fingers on both hands like they are suffering from lack of blood flow … Went for a 30 min walk today with my little dog and just enjoyed being out of the house. Iced the disc region a bit after and had a hot cold shower and stretched gingerly! Otherwise another easy day of recovery.

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Kicking down the board at the 2011 ISAF Worlds

Hi all,

Finally at home in Sydney and having a rest from time in the boat. In wrap up 2011 was a year of great challenges for me. At the start of 2011 I set myself top 10 goals at the ISAF World Cup events in Europe in preparation for the ISAF Worlds and our Olympic Qualifiers. In Palma I came 15th, Hyeres 65th and Holland 13th. I felt like I was getting close to my goals and was feeling confident I would do it in Weymouth then on June 2nd 2011 while riding my road bike up a hill in Weymouth I knocked my pelvis out of alignment and exposed the bigger problem at that time which was rightly diagnosed as a bulging disc in my L4/L5 region of my lower lumbar spine.

I can’t describe the feeling of helplessness at the time but I was bent forward and could not stand straight. My physio Donna pulled me out of the regatta immediately stating discogenic back pain and a failure of what I now know as the slump test. The slump test is a great way to see if the bulge is pressing on nerves around the spine and I found out it would become my CAN / CAN’T sail decision maker. For the first few days I had some shocking spasms in the supporting muscles of my back that rendered me useless and crawling about the house in constant moderate level pain. It was heart breaking but worse I watched my team mates come and go and proudly represent Australia and themselves with Slingsby winning, Burton coming 6th, Palky 14th and Burmo 17th. To their credit despite our differences I feel we all became better friends and training partners this year and when I was down they tried to keep me laughing and positive (Jwest included of course). It made a big difference and ‘the boys’ are all stronger because of it.

After Weymouth I went to Sweden and the Swedish Laser team looked after me very well. Thank you to Steven (coach), Johan, Victor, Emil, Jesper and David. You guys were awesome and I got a lot out of training with you in Marstrand and Goteborg. My friend and Swedish brother from another mother Rasmus most of all. In 2011, his words coming from experience and powerful encouragement and occasional wake up call lifted me up when I needed a shoulder to rest on. I started back in the boat and was limited to short 2 hour sessions and walking but they all supported me and understood. I appreciate it and won’t forget it. Sweden was great as always and I prepared as best I could for the Europeans in Helsinki.

Long days on the water there burnt out my back’s sitting endurance and light air and limited feel on a lot of painkillers hurt. I finished the qualifiers in silver and after failing the slump on the final day of quals with no wind I was pulled out of the event again by Fiona our team physio there. Back to the drawing board …………

After this I went into a long period of rest and treatment. It was a dark time made light by a little coaching in France and some good friends in Norway (Thanks Kristian!) and Sweden (Thanks Shabnam, Andre, Andrea and Philip). Again I trained a limited amount but mostly rested and tried to re-coup some money spent on a long tour in Europe with an injury.

At the end of july I went home and was happy to be back in Sydney again. From there I built aimed to build up my back endurance so I could sit in the boat for 3 hours without pain and then as I came into November, 4 hours. I had 2 bad regressions and could not train for 2 weeks in the 3 months at home. Come Sail Melbourne I was ready and on the back of some solid speed and fitness training I finished a close 4th just behind Tommy Burton. Definitely a good start with a lot of good guys present.

After Melbourne again I was in trouble but I found the cost of regression less and less. I could recover in a few days of rest and fight on.

The Worlds was the hardest fought regatta of my life. I felt strong and competitive and training but was injured with a blow to the back from a competitor’s boat in pre-training. That knocked me out for 3 days but I hit the worlds keen to show what I could do to the world but more importantly to myself. Everyday was a battle and everyday was spent with a clear process of management, painkillers, physio and good eating. I held top 5 for most of the regatta and unlike the previous two years I finished strongly in a tough finals to finish in a close 7th.

This meant entry onto the Australian Sailing Team and a scholarship to the AIS and I was very pleased to finally get in after so many years of trying. Thanks to all those who supported me and helped me tick the boxes in 2011  (Blackers!, Donna!), I hope you will continue to help me in 2012.

Australian Nationals

For me the key goal again of this event was to get through it especially so close to a long ISAF Worlds and try to look good while doing it. After worlds I went though a week of lying in bed and stretching and lying in bed and eating, I gained close to 4kgs and felt like shit. My physio asked me not to do nationals but upon learning if i didnt i dont go to worlds she said put on your back brace again lad! haha. I had loads of ups and downs during the regatta and to be honest prepared poorly mainly because my state of mind was not in it. A good lesson in learning to keep chipping away even when your head and heart aren’t in it. I was forced to loosen my hiking strap as bent legs or ‘Meatballing’ protects the back a little more as not as much pressure in the back while extending. Not as quick but quick enough to be part of the game. At 88 + kgs too I was suprised i didn’t do worse

The ALA says that we must do the nationals if we want a worlds spot but this time I felt they could have let me have one so I could treat my back properly. Oh well …

I finished 3rd overall and picked up 2 yellow flags and broke my outhaul pre-race on day 2. Bit on … but primary task was to get a worlds spot and I did. Well done to TB and RP … you guys sailed well and better then I could.

Home and MRI

Now home and resting I have had time to get regular physio treatment and more importantly visit a sports doctor and get a referral for an MRI scan on my lower lumbar spine. An MRI scan would provide a great view from the side of my spine (and from top down!) to show disc density and any damage or irregularity. Just so all the readers know Discs are the cushions between the spinal columns that act as shock absorbers.

After getting it back today I went to the physio for treatment and went over it with Blackers. The end result was worse then I expected but being positive its a relief to finally see whats going on in there. I have a minor protrusion (bulge) and minor annual tear in L3/L4, a moderate protrusion and a left sided annular tear in L4/L5 and a major extrusion in L5/S1 which pops out 15mm and down up to 10mm below the disc.

Herniated L5/S1 disc. Damaged L4/L5 and L3/L4 disc. Not me above but you get the gist ...... Bit on ...........

With this in mind my lower lumbar spine is a mess. The sports doctor has no idea how I got through Sail Melbourne, ISAF Worlds and Nationals. I think the constant stresses of hiking a laser have made things worse. I have bulges and tears in three discs in my spinal column and it hurts every single day, mainly a dull constant pain at the base of my spine. Some days are better then others but this will be a problem for life now and good management and positive thinking (and a little pain tolerance!) will go a long way.

I will get though this and come back stronger, it is the biggest challenge in my life now and one I will immerse myself in. I will learn more about anatomy and treatment and management and keep on top of it so I can keep competing in laser. For now I will set about looking at options including injections, disc surgery, a more closely monitored Mckenzie program, building more core muscles to support the disc as the first line of defense etc. I feel I have a good team of specialists advising me and with their help I will make the right decision. Blackers has had similar problems for years and I can learn a lot from him as well for example.

I will not do Miami or New Zealand this year and spend this time researching options, making them happen, recovering and then building my backs endurance so that come the European Season I am with a little luck more healthy and able to sail at my best.

Please look after your back guys and gals, regular checks with physiotherapists, getting scans if you have constant tightness and pain to ascertain the problem and deal with it, working on your flexibility and most importantly building your core muscles. They are the first line of defense against back problems and the reality of our sport is 90% of those who sail laser will suffer from back pain or stiffness in their lifetimes. A good management program will protect you so learn from my mistakes and spend the time and effort, you may find you come out of it stronger and more switched on to the feel of your boat!

Wish you all the best until next time.

Ash

 

 

http://www.youtube.com/watch?v=UA4_DG4sGkg&feature=related

Hi All,

Finished a close 7th overall at the ISAF Worlds with a 6th in the medal race.

A close tussel with Goodison ended with him just out sailing me downwind in the medal race. Next year when I am fitter and stronger from this injury I will change that! Also I feel as if my anxiety levels were up with so much attention, just another experience point to get past and do over and over again. Slingsby, Thompson, Doc and Goodi showed how that experience and calm execution works in their favour.

The main boxes I aimed to tick were,

• Qualify for the Australian Sailing Team and AIS.
• Top 10 in the ISAF Worlds
• Manage injury through a long event and continuous recovery after

I am pleased to say my goals for 2011 have been successfully achieved. Admittably it was at a high cost for my body and since arriving home I still have not managed to shake the back pain and limited endurance. I am getting treatment and hopefully with some rest and more core stability work it will come good.

Ahead is the Australian National Championships in Brisbane. Wish me luck! They start on 29th for racing and go for 12 races … A long regatta !!! it is our qualification for the Boltenhagen Worlds in 2012 so we all must do it despite it being so close after worlds (except Slingo).

Pic from today, thanks ISAF !!!

Hi all,

Bit of an emotional day for me as I finally achieved some of my long standing goals in the last few years. I was super anxious to get started today and slept poorly and was shaking with anticipation this morning. Still managing injury throughout the event and a fleet of the worlds top laser sailors was hard on my nervous mind !!! As you may know from prior posts, I had a consistent series until I missed a large shift yesterday and posted a 4th and a 30th.

Today I had to keep consistent and had only a 10 point gap to 10th overall. Despite starting the day in 4th I had the biggest drop and knew it would be tough for if I made a big error I would be out of the top 10. I went through all my normal processes, ate well and kept on top of my body.

When I got to the club I thought I could feel a building seabreeze as I rode down from North Cottesloe. As we sailed out however and jumped on the tow there was just a very light sea breeze. It would be a tough first race and not predictable at all.

We started in around 5 knots and a little chop and it was hard to get going. I started near the boat as I felt I wanted to go right to the closest pressure I could see up the course. I tacked onto port after a while and held my lane above Tom Burton (AUS). After a while though a more windward boat started to gas me so I tacked back and found another lane behind Johan Wigforss (SWE). I stayed on Port tack all the way to the starboard layline and more importantly the PRESSURE. I rounded the top in a close 20th in a big bunch.

For the rest of the race I moved up and down. Maybe a little too big for the downwinds in the soft stuff I generally just managed to hold on or lose a few. Upwind it didnt matter as much so I often made a gain of one or two. In the end I managed to hold on to 17th. I was pretty chuffed as there was some big scores from some of the other top guys.

In race 2 it was a building seabreeze but never really got above 8 – 10 knots. I started again on the left a bit up from the pin and held my lane quite well. I tacked on a persistent header and found another lane back left. I tacked back onto port and rounded the top in a BIG bunch in around 14th !!!

On the first run I lost a few and on the second beat I lost 2 more because I went left beliving the seabreeze was filling and clocking … On the third beat however I made some solid gains by just sailing good angles and rounded the top in 12th.

The keynote point of this race was my final downwind. I managed to really get into a groove with the waves and just pass a big bunch of some really good guys including Goodison, Tom Burton, Thompson, Dave Wright and Julio Alsograray. I managed to finish in 8th as Dave Wright sneaked inside me.

Not knowing if I would make medal race but sure I was in I kept celebrations to a cheeky grin. When I got told to sail to the medal race harbor and that I was 7th a huge grin swept over me and a weight that felt like tons rose off my shoulders.

Today I finshed Gold Fleet in 7th overall and am only 1 point behind Goodison in 6th. In front of me only 10 points away is 2nd position and a podium is in reach in the medal race tomorrow. My top 10 goal at the ISAF Worlds is now complete !!! My other goal was to qualify for the Australian Sailing Team. Which I also completed today !!! It meant a great deal to be accepted into that fraternity and I look very forward to next year.

For now though I can still rise through the ranks tomorrow. More importantly the Medal Race is on LIVE HD TV with channel 10 covering lead up and One HD covering the race closely which is really exciting. I interviewed with them today and my team mates Tom Slingsby and Tom Burton are also in the medal race making Australia the most represented country in the top 10 in the Laser Class today. GREAT WORK BOYS !!!

The medal race starts 415pm Perth time so will be on at 715pm Sydney, Melb time. It is normally quite short and intense so will be really cool to watch. There is about 30 mins of pre-start interviews on channel 10 and hype and I will be interviewed then. For those who are keen to see some of the racing I do first hand please do tune in to ONE HD at around 7pm.

Wish me luck, it’s not over yet !!!

 

Ash, Palky, TB, Jared ... The boys doing some pool recovery work in prep for final days ahead !!! Wish the team luck

Hi all,

Keep it simple today.

Went out into another gradient south easterly wind. Ranging between 10 – 20 knots super shifty and relatively cold on the water.

The first race I started about 15 boats down from the boat end of the start. Held my lane and tacked and ducked 2 sterns to punch out on port and start crossing boats. All looked good and tacked ahead and to leeward of the right group. Rolled over the left hand guys and then some of them tacked underneath. Left hand side lead by slingo I just footed off his hip. He went further left and found a set of waves and rolled over me and Andy Maloney.

I then proceeded on the reach to hold about a 6th before heading downwind in pressure and rounding the bottom in 2nd. Then TB and I had a big duel. For the 2nd upwind I won the left and made a big gain. On the run I languished in little pressure while he came rocketing up behind me in the new puffs coming down the course. Bloody frustrating!!!

I chased slingo up the final beat when I should have been taking closer notice of TB. He went harder left and it paid, he crossed me and then slam dunked me. Goodi was in striking distance and I was getting near … On the downwind he moved out to the side and was in the new pressure coming down. Both TB and I didnt move quickly enough to it and he mowed us down … ARGHHH

So I finished race 1 of gold in 4th after being 2nd for most of it and even making ground on Slingo. Easy to make errors !!!

Race 2 was more frustrating. Great start about 15 boats up from pin. Was in left phase to begin with. Footed out into my own lane was feeling very comfortable and fast. Tacked and had the fleet in my leeward window!!! then it happened in what felt like an instant. A 10 degree header and I went into a tack and sailed on oblivious as to what had happened to the right of me. 30 degree right hand shift !!! SHIT !!! 30 boat off my hip and they are still lifting all the way to the left lay. Rounded in the 30s and that is where I stayed …

Over the course of that race my back was folding too so I am so happy for a rest day tomorrow for some R & R and treatment. Horrible feeling meatball hiking on port tack into that gnarly chop ………….

Luckily my drop is a 10 so today I drop the 31 and take the 10 instead and remain in 4th overall. The final day will be penultimate so wish me luck!

Ash

Morning roller program, release the QL's and feel that nice pop action as the spine decompresses!

 

Hi all,

 

Another day on the water at the ISAF Worlds today. Final day of qualifiers so everyone seemed super keen to make it count. Lots of Black flags and some high risk ventures on the courses today. Everyone keen to stay or get into Gold Fleet Finals tomorrow !!! (Thats the top 49 from 147 sailors present).

 

Started off the morning with a swim and a morning foam roll and stretch (as the pic suggests). Didn’t sleep great as found it hard to get comfortable so slept in to around 9am!!! awesome … Foam rolling is great for hip flexors, glutes, lower back, TFL’s, ITB’s and of course quads and hamstrings. Normally takes about 20 mins to do a great little roller program. Essential for recovery and more importantly keep my back in working order and warm to start the day!

 

I stopped in at the shops last night and grabbed some V (Energy drink), Dare Iced Coffee Double Espresso (OOOOHHH YEAHHHH) and some Winners (Sports Gel). Before I went racing I slammed the V and Dare and the Caffeine and boosted my perceived energy levels. Combined with ADHD this makes for a formidable feeling

 

In terms of the day it was uncertain. We sailed out into a light South Easterly but soon a local seabreeze filled in and the breeze went hard right. I was first fleet off and sure the breeze would stablise and swing left as the seabreeze filled I started down near the pin. About 10 boats up to be precise.

 

I quickly advanced with some footing to roll my Leeward boat and then switched back to block to block grinding to move up on my windward boat. Worked well and I held my lane out the left. Pavlos, Andreas and Bapsy all did as well and a little advanced on me we all tacked at a simular time near the left lay. Holding our lanes we all arrived to the right lay and ar0und 25 – 50m from the top mark. I rounded in 4th and started chasing the leaders.

 

Managing to seperate from the bunch I chased after Pavlos and he caught Bapsy. On the final beat (we were doing outer courses). We had an interesting situation, the seabreeze died out and the gradient filled back in. The breeze died momentarily and then filtered in from the SE. I was on lay after tacking around half way up the beat and almost caught Bapsy to the top. The guys behind who went further left had to broad reach into the top mark !!! crazy …

 

Anyway it was a one way ticket to the finish with a reach (instead of downwind) and a run (instead of reach). A 4th !!! solid result.

 

Race 2 was more just another SE gradient breeze with the fresher puffs coming in from the left. I started and won the pin end and quickly tacked back on a persistent header to head back toward the middle of the fleet. Sound tactics but one guy almost crossed me so I tacked back inside. It was Simon (GER) and we drag raced out to the left before leading the fleet into the top mark. I was in 2nd and had a nice little gap behind.

 

On the first run Alsogaray (ARG) caught up to me but then I found some mojo and boosted away from him near the bottom. More worried about Sam Meech (NZL) I kept an eye on him up the next beat. Holding on to 2nd he closed the gap on me downwind only to lose it again on the final upwind. By the time we rounded the top the breeze had dropped to around 5 knots and was getting soft. He made ground but I hung on to take the 2nd !!!

 

All in all a good day. Stop in to see Donna and Mari to release the muscles around my back and some ice packs on my L4-L5 disc and then off on the train home to Cottesloe.

 

Turns out I am running 4th overall. Just a nice consistent result really pays and I plan to continue doing the same thing I have been. Feeling relaxed and always something to do with my recovery and maintaining my back I never have time to think, only to race, eat, drink and sleep.

 

Tomorrow is first day of Gold Fleet and starts at 12 noon. Wish me luck among the top 49 other sailors. Should be fun !

 

Cheers, Ash

Hi all,

Day 2 started off with an alarm at 830am, my dear mummy asking me if I was OK this morning with my back and all. Can’t even get a good sleep in!

I went downstairs and grabbed a bowl or two of cereal. Cheerios (Honey and Oat of course!) !!! Then knocked back a few crumpets and drank a sports drink and started the daily stretch and foam roll program to support my back. While doing so I listened to some music and watched this awesome video a friend sent me on youtube. http://www.youtube.com/watch?v=8LEQl0Qh8fE&feature=relatedhttp://www.youtube.com/watch?v=8LEQl0Qh8fE&feature=related

I dont know 100% why but I found it exceptionally powerful despite its simple message. Every day I fight with pain and have to take great care and spend as many hours doing recovery to keep my back working as I do on the water. I don’t sit if I don’t have to and I am always careful of bending to lift anything lest I have a muscle spasm. I had a tear this morning because every day I look forward to the day it subsides and something else takes its place. It’s a scary ratio and one that the younger guys out there should note. You don’t want this guys, it just hurts every day and while character building its much faster to be well balanced, limber and have a strong core to support your back.

After breakfast I rode down and got physio treatment and had the muscles around my back released with some accupuncture. Arrived in the boat park, rigged up and chatted with the Swedes and Norwegians. Headed out to do battle about 1215 noon.

I was in Blue Fleet today and subsequently spent the most time waiting for other fleets to start and finish etc. A bit painful but sometimes that happens!

Race 1, was a mixture of 5 – 15 knot weather driven breezes. Some big shifts and it really paid to get the side right upwind. I started at the boat and tacked. Held my lane but had to wait and wait until the fleet folded in on me. I chose the boat end to start because a large rain cloud was coming down the right hand side of the course and I figured in true form it would drag the breeze right as it pushed pressure in front of it as it rained. The breeze slowly died from the left and we were sailing in about 4 – 6 knots for most of the beat. Anyway the breeze when right Exactly as predicted and luckily just before the starboard layline (and i mean like 10m before haha!!!).

I rounded the top mark in 15th and then battled my way into the top 10 with a good downwind. Then on the next beat I again nailed a good right hand shift and moved into 5th. On the run I sailed too far out the side and lost 5 boats. On the next beat I hung in there and then a polish guy (Radial world champion i think!) sneaked underneath me on the reach which turned out to be pretty broad. On the last run I recaught him just and finished 10th. OK and a keeper BUT man I need to look at the rhumbline more carefully downwind and get the top quarter of the beat right.

Race 2 was a more steady 15 knots gradient but still weather effected no doubt. I took the conservative route again and started midline and hoped to rely on speed. Unfortunately by this time my backs hiking endurance was worn down so I ended up doing more of a meatball or the ‘masters hunch’ … hahahahahaha

Needless to say it wasn’t that quick and I got rolled and had to duck some sterns. Luckily I rounded in the teens and fought my way back on the downwinds and caught one or two upwind. My best leg was my final downwind, I retook 3 boats I lost on the previous beat because I essentially wasnt hiking … Best part was my friend watching the tracker said I was .5 of a knot slower upwind then the 5 guys behind me hahahaha … ouchhhhhh

I recovered then to 7th and very happily got a tow in from Blackers with Slingo who got a 1 and 1 today and damn well deserved it with blinding speed and great positioning. I watched from back in the top 10 and just wished I could get that same extension. Tommy Burton also had a great first race taking a bullet at the worlds is always something to be proud of. I hope he celebrated in style when crossing the line (as I plan to do, yes Mike Leigh, i’m just waiting for my chance).

I think the key notes from today were that weather strategy was very important upwind and downwind. New pressure came from the sides with the rain clouds coming down course and you had to be aware and move to it. The chop was messy and pretty gnarly and you had to be able to get the bow down to go fast. The masters hunch/meatball is relatively efficient and saves my back but I really see from being a little behind that those who extend and foot are litterally a knot faster upwind. A big part of that IS CHARACTER and being able to fight through the pain and keep extending for key riding moments. Finally KEEP CHECKING FOR WEED TOO !!! wonder why your going slow? take a quick look haha

After sailing went straight back to physio and got treatment again. Got a lift home from our team personal trainer Verge, thanks mate! Now home, eating and writing my blog. Bring on the same thing tomorrow. More consistent results and never quiting is the key !!! wish me luck.

Ash

Hi all,

Tricky Day 1 out on the water with some storm cells moving in. Some big wind shifts and patchy gusts moving down the course.

I went out today with one word in mind. Consistency. I was nervous because I am still recovering from a training impact injury to my back but some good motivational and sports psyche related videos got me ready to fight and I ate loads of carbs, protein and kept some quick energy sources for the water.

In race 1, I watched the breeze pattern for a while and thought it would be going right more often then left. Especially as the storm to windward was moving out to sea. I started midline but was too conservative and got quickly rolled by Jean Baptiste (FRA) and tacked out and started ducking sterns and making little jumps over packs of guys. I footed hard to the right hand side and waited for the bigger phase to come. About half way up I made a big chip back to the left and then tacked underneath the lead group and then continued right to find another right hander and rounded in about 10th.

Caught a few guys downwind and then chipped away again upwind. Rounded the reach mark in 6th and just got inside Buhl (GER) at the wing mark and close on Goodisons (GBR) stern. On the downwind I noted the marks a little to the right of a ‘wind’ rhumbline so gybed and moved to the new pressure. I caught Goodison and finished 4th on the final reach, good start to the day.

Race 2 I started midline again but felt the breeze oscilating more commonly as the storm cell had passed out to the right. I started conservatively again but this time had a nice gap to leeward. Game on !!! Dropped sheet and rolled forward footing so I could punch out and tack when the breeze did go left and it did …

So I tacked and footed back across the right hand side guys and managed to tack inside the lead group from the right. I switched to low mode again to try and get to the next left hander and made it just before lay to round in 1st. Great beat … On the downwind I messed up by not moving to the new pressure and being on the wrong gybe. Frustrating but I lost Pavlos, Bruno and Yuval. On the beat I caught Bruno and almost caught Yuval but he tacked in my face and so I footed out and tacked back and almost got back inside him on lay. I held on to 4th and then Yuval got a yellow flag, so I was 3rd but on the final run JJ just caught me and won himself the 3rd. Good effort!

So two 4ths today. Solid. A long time post racing getting treatment for my back, accupuncture and an ice bath. Again the aim here is to make it through the whole regatta. Not a great sign seeing muscle spasm on day 1 but i’m doing everything I can so thats all I can do and of course remain postive.

Stay tuned, tomorrow looks more of the same!