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Be Your Own Sailing
Coach
20 Goals for Racing Success
JON EMMETT
With Contributions from Paul Goodison, Simon Hiscocks and Joe Glanfi eld
Illustrated by Karl Brandt
Be Your Own Sailing Coach
“To Mum, Dad and Emily.
I could not have got through this project without you.”
Be Your Own Sailing
Coach
20 Goals for Racing Success
JON EMMETT
With Contributions from Paul Goodison, Simon Hiscocks and Joe Glanfi eld
Illustrated by Karl Brandt
Copyright © 2008 John Wiley & Sons, Ltd
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Library of Congress Cataloging-in-Publication Data
Emmett, Jon.
Be your own sailing coach : 20 goals for racing success / Jon Emmett; with contributions from Paul
Goodison, Simon Hiscocks and Joe Glanfi eld.
p. cm.
Includes index.
ISBN 978-0-470-31929-1 (pbk. : alk. paper)
1. Sailing. I. Title.
GV811.E48 2007
797.124 dc22 2007029093
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
ISBN: 978-0-470-31929-1 (PB)
Typeset in 10/15 Futura by Thomson Digital, India
Printed and bound in Singapore by Markono Print Media Pte Ltd
Contents
v
Contents
Preface ix
Introduction xi
1 Goal Setting 1
1.1 The importance of goal setting 2
1.2 Smart goals 2
1.3 Short-, medium- and long-term goals 3
Advice from Paul Goodison 7
2 Self-preparation 9
2.1 How prepared are you? 10
2.2 Peaking at the correct time 11
2.3 Checklists 13
Advice from Simon Hiscocks 16
3 Venue Preparation 17
3.1 Logistics 18
3.2 Weather patterns 21
3.3 Wind patterns 25
Advice from Paul Goodison 30
4 Technology 31
4.1 Keeping up with the trends 32
4.2 Finding the perfect solution 33
vi
4.3 Keeping it simple 33
Advice from Simon Hiscocks 34
5 Starting 37
5.1 Time, distance and acceleration 38
5.2 Considering wind and tide 45
5.3 Remember the rest of the race 48
Advice from Paul Goodison 54
6 Boat Handling 57
6.1 Top and bottom turns 59
6.2 Tacks and gybes 62
6.3 Changing gear 69
Advice from Paul Goodison 72
7 Tactics 73
7.1 What are boat-to-boat tactics? 74
7.2 Upwind tactics 76
7.3 Downwind tactics 84
Advice from Paul Goodison 92
8 Strategy 93
8.1 What is strategy? 94
8.2 Upwind strategy 97
8.3 Downwind strategy 107
Advice from Simon Hiscocks 117
9 Rules 119
9.1 Rules: the basics 120
9.2 Using the rules aggressively 136
9.3 Using the rules defensively 139
Advice from Simon Hiscocks 142
10 Meteorology 143
10.1 Sources of weather information 144
10.2 Understanding weather forecasts 145
10.3 Using weather forecasts 148
Advice from Joe Glanfield 154
vii
Contents
11 B o a t S p e e d : U p w ind 155
11.1 Ri g s e t - u p 156
11.2 Making the boat ‘point’ 161
11.3 Making the boat ‘foot’ 164
Advice from Joe Glanfield 165
12 Boat Speed: Reaching 167
12.1 Rig set-up 168
12.2 ‘Soaking’ low 169
12.3 Going for speed 171
Advice from Simon Hiscocks 175
13 Boat Speed: Running 177
13.1 Rig set-up 178
13.2 Sailing by the lee 181
13.3 Apparent wind sailing 184
Advice from Paul Goodison 186
14 Fitness 187
14.1 What is fitness? 188
14.2 How fit do you need to be? 191
14.3 How to improve your fitness 192
Advice from Paul Goodison 197
15 Diet 199
15.1 Understanding nutritional labelling 201
15.2 What we need to eat 204
15.3 Diet suggestions 206
Advice from Joe Glanfield 208
16 Body Weight 209
16.1 Maintaining body weight and recovering 210
16.2 Losing body weight 211
16.3 Gaining body weight 212
Advice from Joe Glanfield 214
17 Mental Attitude 215
17.1 The importance of correct attitude 216
17.2 Dealing with negatives 218
viii
17.3 Relaxation techniques 219
Advice from Joe Glanfield 221
18 Racing Log 223
18.1 Why keep a diary? 224
18.2 How to keep good records 226
18.3 Race analysis 229
Advice from Joe Glanfield 231
19 Concentration 233
19.1 Looking at mental stamina 234
19.2 Maintaining focus 237
19.3 Peak concentration 240
Advice from Joe Glanfield 241
20 Boat Preparation 243
20.1 How prepared is your boat? 244
20.2 Dealing with boat work 247
20.3 Checklist 249
Advice from Simon Hiscocks 250
21 Finance 253
21.1 The true cost of sailing 254
21.2 Campaigning 256
21.3 Sponsorship 258
Advice from Joe Glanfield 260
Glossary 261
Index 267
[...]... 2/12 /200 8 30 3 Hoists 2/2 /200 8 15/3 /200 8 30 4 Drops 2/2 /200 8 15/3 /200 8 30 Upwind boat speed 2/1 /200 8 27/9 /200 8 171 5 Duration 6 Downwind boat speed 2/1 /200 8 27/9 /200 8 171 7 Starting 2/1 /200 8 5/9 /200 8 70 Technology 2/1 /200 8 5/9 /200 8 70 Short course racing 3/1 /200 8 5/8 /200 8 48 8 9 10 Training regattas 22/2 /200 8 31/10 /200 8 11 Study rules 12 Extra attention to diet 5/1 /200 8 8/8 /200 8 71 13 Key regattas 7/1 /200 8... 30/8 /200 8 44 14 Reports/ major admin 30/8 /200 8 1/1 /200 9 88 15 Rest period 9/1 /200 8 16/9 /200 8 11 16 Sponsorship 17/9 /200 8 10/8 /200 8 15 17 Hospitality 30/8 /200 8 18/10 /200 8 34 18 Sell old boat/ prepare new one 9/1 /200 8 15/11 /200 8 55 19 20 Fund raising 1/1 /200 8 7/8 /200 8 180 10/1 /200 8 6/12 /200 8 Offseason fitness 11/1 /200 8 24/12 /200 8 135 48 37 2.3 Gantt chart rather than several, you save time that can be better... coach can be useful in all the above examples, but time and money may restrict you to having a coach only for some sessions, and therefore you need to consider for which sessions a coach would be most useful Maybe book a number of days with a coach and chat with him or her beforehand about the goals you have, or attend some of your class training that uses the venues and coaches you believe will be the... stressed for the regatta Perhaps it would be better just to get the important things done, and then relax before the first race Think: does this really need to be done now, or can it be done later? Having said this, if a task needs to be done now, get on and do it! Being prepared does not mean planning everything in the tiniest detail It may be best to get up at the same time every morning when training /racing. .. your own targets xiii Tacking on the whistle 720 Tied tiller tacking Tacking in short race Fixed sheet tacking Riverboat 0.1d Dartboard of actions You should aim to be rating yourself relatively highly in each aspect of sailing before you attend a major championship The dartboards can be really helpful when it comes to time management! Keep careful records of your progress so you can review your sailing. .. set your goals, as this way they can double-check that you are setting the right goals and help to monitor your progress It is important to monitor your goals regularly, as this way you can record any improvements and see if you are concentrating on what you set out to achieve If things aren’t moving forward you can reassess your goals, and hopefully set new goals to move forward with The short-term goals. .. in the best state of mind for that key regatta It can actually be very hard to know when you have peaked Often you will be on the up, but then in order to make the next jump you may have to go down a bit in performance (while trying a new technique) before you go up again This can be viewed like a never-ending mountain range, going on and on You just need to make sure you are near the top of your particular... mean that any dream goals are unlikely to be achieved Timed: A goal which may be highly unrealistic in one time frame (too easy if the time is too long, or too hard if the time is too short) may be an excellent goal in another time frame Remember to record and monitor your goals! Keep a detailed list of all your goals so you can refer back to them Try and make a wide range of smart goals 1.3 Short-,... reading (this book) from the comfort of your armchair Coaching is an extremely important part of learning, but for the vast majority of sailors it is not possible to have a coach all the time In fact, because of the constraints of time, money and location, many sailors may only have a coach on rare occasions This book is for all those busy people who still want to be successful, and need to optimise... well before the first gun goes in a championship (It could start four years before!) The aim is to get you, your boat and all your equipment to the regatta in the best shape possible This may mean getting there very early so as to recover from jet lag and get comfortable with your surroundings, or it may mean getting there late so you can finish that all-important piece of work (which would affect your . Be Your Own Sailing Coach 20 Goals for Racing Success JON EMMETT With Contributions from Paul Goodison, Simon Hiscocks and Joe Glanfi eld Illustrated by Karl Brandt Be Your Own Sailing Coach “To. without you.” Be Your Own Sailing Coach 20 Goals for Racing Success JON EMMETT With Contributions from Paul Goodison, Simon Hiscocks and Joe Glanfi eld Illustrated by Karl Brandt Copyright © 200 8 John. electronic formats. Some content that appears in print may not be available in electronic books. Library of Congress Cataloging-in-Publication Data Emmett, Jon. Be your own sailing coach : 20 goals for
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