Good to see you back on the water - I was beginning to worry . 

I though maybe you had gone stealth on the speedfoil...

Nah...Speedbird DP001 is off the printer and due to be laminated this week. Old delaminated Naish SP95 being refurbed and modified to fit them. Was good to have a week off, now back with a vengeance! Need to knock over a 31knot NM and 24 knot hour at Boardman to keep me happy.

I knew that Speedbird was off the printer but thought the lamination might have already happened...

Question: I understand your effort to get match fit for La Defi from the mental attitude perspective of what it means to sail 80 km continuously, etc. What I'm curious about his how you intend to keep the physical fitness during the winter? And will whatever non-sailing exercise regimin you use truly match what is needed for La Defi? How much time on the water will you have before La Defi? 

I'm asking these questions in part to leverage maybe a portion of what you plan to do for myself. Not for a 'La Defi' but to offset the geriatric onset. At present I feel like I'm back-sliding with each sailing session getting more difficult...

Already started transitioning to the training program off water. As my core muscle groups are now strong it's a case of maintaining them. Essentially 100 chinups a day with leg raises to chest. 100 pushups, 100 aussie rows, 200 squats, dips, planking. Also cardio with biking while weather is good and elliptical when it's not. Target range 90 to 100% max heart rate for my age. If I maintain that and get about 20 days on the water in the 2 months before La Defi (this year was a bit less) I will be ready. Also heading over 2 weeks early to train there.....only 8 months to go.

Roo, thank you for the details of your training program. If I do a fraction of what you described maybe I can at least 'maintain'. Thanks!