Windsurfing: how often do you feel Delayed Onset Muscle Soreness? | Photo: PWA/Carter

Pain and stiffness felt in muscles between 24 and 72 hours after windsurfing is common and is likely to limit your performance when windsurfing. But why do many sailors experience muscle soreness and stiffness after sailing and some don't?

Henrik Beyer, health promoter and author of "Health & Fitness for Windsurfing," gives us an insight in what research has to say about muscle soreness and what to do about it.

This phenomenon is called Delayed Onset Muscle Soreness (DOMS), and it is not entirely understood. Research has claimed that DOMS is a result of structural damage and an inflammatory reaction in the muscle and is caused by the lengthening (eccentric) contractions of the muscle. Some may experience DOMS after each strenuous workout or sailing session, and some less frequent.

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2014 Luderitz Speed Challenge: more water in the channel | Photo: Luderitz Speed Challenge

Two national speed sailing records have been improved in the 2014 Luderitz Speed Challenge, in Namibia.

The third day of competition saw 20-35 knots blowing through the artificial channel built in Luderitz. Fortunately, wind was more stable and hitting the speedway in a shallower angle.

Andrew Redfern has improved his own Fijian record set on the first day. Helped and coached by Anders Bringdal, Farrel O'Shea and Sébastien Cattelan, the windsurfer reached 40.87 knots.

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Windsurfing: learn how to tie basic knots | Photo: Creative Commons/Parkis

Windsurfers are sailors, and knots are part of the daily sailing life. Learning how to tie a knot is a compulsory skill in windsurfing.

There are hundreds of knots for multiple situations. In windsurfing, there are masts, booms and sails to be tied properly. You don't want to be sailing and, suddenly, wipeout or lose part of your gear to the ocean floor.

You can only tie a knot with rope. And there are up to ten knots that you should definitely learn. But if you only want to get a basic knowledge, you must, at least, memorize three general knots - the bowline, the clove hitch, and the square knot.

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