Another season finished (except for the 420’s who are off to the Victorian states this weekend) and its time for a break. Most of you are having a 3-4 week break, which is very important. As we have had a very full season. Getting out of the boat and doing other things is what the next 3-4 weeks is all about.
How ever we need to keep working on our body fitness and our mind fitness. You need to be doing at least this below.
3 Aerobic/Cardio sessions per week 45mins each.
This can be another sport training or riding your bike, or going for a jog, on your scooter, or going for a swim. Boxing is also really good.
3 strength sessions.
3 repeats -3 sets of 12 reps ,push ups, sit ups, chin ups, squats, dips, Bicep curls
3 core sessions per week
3 repeats -3 sets of 12 reps. In circuit style. Plank, superman’s, side crunch, back extensions, reverse crunch, side to side toe touches
The strength and core sessions could be done at the same time, after each set you run up a hill for the cardio side of things. About a 45min session.
If you are interested on Wednesdays at the RYCT we can do this together, Please email or ring/text that you would like to do it. I will plan to be at the RYCT as of the 21st April at 4pm. Other dates are: April 27th ,May 5th,12th,19th, Cost $10 per session. richardscarr@bigpond.com or 0417-693-740
For your mind consider playing chess with your siblings or parents. This will help you in your strategy and tactics. You also need to be reading about Weather Systems, Clouds, Tide, Tidal Flow, Current aftects, Wind shifts,Line of Equal Position. You can Google all of these topics or wander down to the RYCT and sit on the lounge in the Bar and have a read of some of the old magazines that are there..
Winter training dates have been put up on my web site, Have a look and see what you can do. www.richardscarrcoachingservices.com
Tactics and Strategy Golden Rules
- Wind goes left, be on port tack…. Wind goes right be on starboard tack!
- Be at the start on the start
- Navigation….Know the course and marks
- Always stay in pressure
- Always sail towards pressure
- Cross when you can
- Have a game plan and stick to it
- Have a plan B just in case it goes horribly wrong
- Don’t get greedy
- Stay in touch with the fleet
- Consolidate your gains not your losses
- Stay in clear
- Don’t tack unless you have a reason to
- Look before you tack or gybe
- Sail the longest tack first
- Percentage sail the fleet, 100 sheep can’t be wrong
- Always be reassessing your risk management
- When in fount reduce lateral distance to the opposition. When behind increase lateral distance to the opposition
- When in front try to sail the next boat towards the lay line, which gives them less opportunity to pass. When behind try to sail the leader towards the centre of the course.
- When in front parallel sail the opposition
- Stay between opposition and the mark
- Always be the inside boat at the bottom mark rounding
- Sail knocks downwind….. just as important as the shifts upwind
- Keep your head out of the boat
- Keep focused and stay positive. Don’t let frustration effect you decision making
- Don’t overlay marks.