Pete, I would find something enjoyable to do that brings your heartrate up for 60-90 minutes three times a week. If you 'pump out' sailing your Blade when you get it, you will probably want to switch one of these sessions over to weight/strength training for the muscle groups who need it.
The regime Jake suggests and lives under is very impressive! I dont have time for that in the mornings however, and dont think I would enjoy it either.. The key for me is to do something enjoyable. I remember you saying something about your southern Florida climate making cycling a hot affair, so how about swimming?