Interview with Sarah Ayton

Pictured left to right: Sarah Ayton, Sarah Webb and Pippa Wilson

Wellbeing Magazine talks to Sarah Ayton OBE, double Olympic gold medallist sailor, about sailing, dealing with challenges and getting back into shape after the birth of Thomas.

Sarah came first in the Yngling class in Athens (2004) and Beijing (2008) where she was part of the team affectionately known as the ‘three blondes in a boat'. She has recently decided to sail again in the 470 at London 2012 attempting to become the first British female ever to win three successive Olympic gold medals.

Married to long-term partner and Olympic medallist and World Champion windsurfer Nick Dempsey last year she gave birth to their first child Thomas.

How did you get into sailing?

My parents wanted me and my older brother Dan to have a hobby, so my dad took us to Queen Mary Sailing Club in Surrey. Sailing became a family day out, my mum worked in the bar and I would sail. My love of sailing developed from there and I found out I had a passion and skill for it.

Can anyone start sailing, what is the best way to start and what are the benefits?

You have to like the water! If you're comfortable with this then you can start thinking a little bit bigger!

Anybody of all different ages and physical abilities can get into sailing. There are some great clubs to join and sailing is a great sport for the whole family to get involved in.

For adults I think the freedom of sailing is one of its greatest appeals. You can be free from your daily life because there are no mobile phones or computers out on the water and it's a totally different experience every time. Sailing is a good all-round sport that's fun and exhilarating regardless of the physical and mental demands.

Children love to have fun splashing around in the water and capsizing the boat. Sailing can provide important lessons in team work and endurance, transferable skills to any profession! Children like to be challenged so sailing allows them to get involved and really push themselves. The nature of sailing allows kids to make friends and even travel to different destinations and pursue their sport and passions. They might even become future gold medallists for Britain!

What is the most challenging experience you have had out on the water?

The last race of a competition is always very challenging. At Beijing we had secured a silver medal before going into the final medal race which is double points. The gold medal came down to a one on one race, us against the Dutch. We had practised this scenario in training so the day of the race we were feeling confident. We knew there was going to be a battle and we were ready.

Sailing is a very complex sport. The weather can be very tricky sometimes with big wind shifts to deal with and changeable sea states. The hardest condition to deal with is when it's freezing cold and you get an icy wave in the face! I wear a wet suit but my face and hands are exposed and it can be difficult. It does make you appreciate hot sunny days more though.

How do you prepare mentally and physically for these challenges?

Everyday we train like it's a race day; we aim to be physically as fresh on the last day as we were on the first day. There is so much pressure on the main event that it doesn't seem as daunting if we maintain peak performance levels during training.

We have to make sure we don't get ill so I take up to 10 fish oil caplets in one day around a race and I take plenty of multi-vitamins.

Now that you are a mum how do you plan to stay fit and healthy?

It is tough to get back into shape and stay focused on achieving my personal goals.

I have a set training schedule that ensures I am out there every day, trying to better myself. I guess you have to have that kind of motivation as it is easy to say you'll go out tomorrow instead. Everyone has it, from professional athletes through to regular gym users.

I go to the gym in the morning then I spend the rest of the day in training on the water. I make sure that I'm home by half past five to look after Thomas. I found it hard to leave him with someone when I first went back to training. Going home to Thomas helps me make sure that I am doing my best in training as I know I'm not going home until I have finished my full day.

I love being outside so I try to run as much as I can. I put Thomas in a pram and we go for a walk to get some fresh air. Even walking is good exercise so that's a positive!

As part of my training regime I stick to a strict eating plan that helps me stay in shape and stay healthy. I have porridge for breakfast, then for lunch and dinner I can eat as many vegetables as I want, with a certain amount of protein.

If you don't have time to go to a gym, what other ideas can you use for keeping in shape?

Fitness DVD's can be very good and inspiring, especially Yoga and Pilates. These are sometimes as good as going to a gym class. But I think getting a bike and cycling as much as you can, even if it's just to the local shops or round to a friend's house, can be a brilliant and easy way to keep fit. There is always running up and down the stairs too!

Sarah's Top tips for keeping in shape post pregnancy:

Take your time- Wait at least six weeks after your baby is born before you think about losing weight or taking exercise.

Don't diet- Eat healthy foods but eat in moderation. If you restrict yourself from your favourite foods during a stressful time it can actually make you to gain weight.

Be patient- Don't rush losing weight; it could have effects on you and your baby's health. Try to find a weight-loss programme that suits you and consult your doctor

Superfoods- Eat lots of super foods like beans, milk, lean meat and fish, especially if your breastfeeding. This will give you and your baby much needed vitamins.

Breastfeeding- A great way to lose weight in the early months. It also helps get you into a routine of eating healthy foods at regular times.

Drinking plenty of water- Will stop you getting dehydrated and also helps to fill you up.

Exercise- Taking your baby for a walk in the pram or in the sling is of excellent benefit for both of you. Your baby can get plenty of fresh air and you can get exercise. Walking for 30 minutes a day can help get you back into shape and relieve stress. You can also work out at home while your baby is sleeping. Running up and down the stairs or using light weights is very effective.

Sleep- Get as much sleep as you can and you will find it easier to lose weight. It can be virtually impossible to get a full eight hours sleep a night. The traditional advice of sleep when your baby sleeps is definitely something that I have found invaluable and trying to get as many short naps as you can during the day is advisable.

Stick to what you know- Do the exercise that worked for you before you became a mother.

Snack- Don't starve yourself and make sure you have plenty of healthy snacks handy. Fruit, nuts and seeds or fresh vegetables can be a great energy boost for any tired new mum.