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In order to race boats fast, not only have you got to be a good sailor, able to do your thing on the boat when on the racecourse, but the boat has to be set up to go fast as well. And just as it's necessary to set up and tune the boat to get the best out of it, the same is true of your body. In order to be able to perform well over the duration of a race, you need to be fit and healthy.

Suggested exercises to get you into racing trim are:

• twice-weekly run or cycle or swim
• walk up stairs every time, don't take the lift, and walk fast
• muscle stretches - all major groups, 2-3 times a week (should take about 10 mins or so)
• press-ups
• sit-ups

or

• gym 2-3 times a week (ask the gym personnel for a fitness programme that balances bursts of strength with stamina and cardiovascular fitness

or

• cross-train by doing other sports (at least 2 days per week).

As you get fitter, so you need to take slightly more care over what you eat - no lectures on food groups here, simply try to eat more healthily, and drink more water/orange squash etc.

I'd suggest you carry on drinking as much as before (but no more) and give up smoking.

If you're unfit to start with, it'll feel bad trying to get fit - but get past the week or two of that, and you'll suddenly feel brighter, more energetic, and your mental and physical performances will improve (titter ye not).

Basic fitness is one area in which if we prepare well, we can gain valuable time on others - and it allows us to drink more and party harder too!