Contents

“To Mum, Dad and Emily.

I could not have got through this project without you.”

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 Glanfield.

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)

Preface

One of the reasons why it is so hard to improve your racing is that sailing is such a time-intensive sport. If you are running, you can start your training session five minutes after you’ve shut your front door, whereas it may take a sailor five hours (or more) to drive to the venue, fully rig the boat and get on the water. This is why full-time sailors have such an advantage over those weekend warriors. If you can sail only at weekends, it can be very unfortunate if there is too much wind to sail on the Saturday and not enough wind on the Sunday, or if, when you can sail, there is no coach available!

The aim of this book is to help those who wish to improve their skills in the shortest time possible. To achieve this you need to assess yourself and then spend your time training in the most efficient way. You can, after all, improve your sailing by going to the gym or 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 every hour of every training session without a coach!

Introduction

The whole purpose of this book is to try and improve the average finishing position of the reader, whether the goal is to win at club, open, national or international level. To achieve this you need to work on your weakest areas. It may be fun to practise what you are good at, and race in your favourite conditions, but the real improvement to your overall sailing skills is to be had by working on what you are bad at. This can expand your skill base and means you have all the tools in the toolbox for when conditions change!

This book has been written so you can dip in and out of the chapters, each of which has useful exercises in it, spending time on those which are most relevant to your needs, but hopefully reading each and every one at some time.

So let’s get started. First look at the dartboard (see Figure 0.1 below). You will need to rate yourself from 1 to 10 by shading in the area from the centre out – 1, in the centre, means you have no skill in that area and 10, on the outside, means you are perfect! So you need to address the topics with very little shaded in!

Devise a series of dartboards; perhaps splitting boat handling into several topics. Boat handling is an area which often causes difficulty when changing the class of boat.

Choose one topic and break it down.

Now address the issues; maybe even producing another dartboard.

Good training is very focused, and since there are so many variables in sailing you need to ensure that you are addressing the issues most likely to improve your racing performance (not simply doing those exercises which are fun or which you are good at!). Remember, to reach a specific target may take weeks, months or even years. This is why sailing is such a difficult sport to excel in! We must often go through several ‘layers’.

Each chapter has its own mini dartboard. This is simply a suggestion; you should photocopy the blank dartboard at the back of the book and make up your own targets. 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 in a year, or even 10 years time. Most people have inherent strengths and weaknesses, so when, for whatever reason, you have some time out of sailing, going back and working on your old problem areas will probably get you back up the pecking order sooner rather than later. Sailing is very much like riding a bike; you do not forget how to do it – but it hurts your legs more when you haven’t done it for a while!

Chapter 1

Goal Setting

• The Importance of Goal Setting
• Smart Goals
• Short-, Medium- and Long-term Goals
• Advice from Paul Goodison

1.1 The Importance of Goal Setting

There is a lot of research to show that most successful people use goal setting. This translates though many fields. Often people will not even realise they are goal setting, and may go about it in a very informal way (perhaps not even writing the goals down), but when questioned it comes to light that they were always driven towards very specific targets.

How people approach goals varies a great deal. Maybe write a key word in a prominent place, or form a star chart to show the ideas associated with a goal. Perhaps some pictures or diagrams will be useful, or get some video of top performers and try and match it. Whatever your goal, it needs to be a good goal.

1.2 Smart Goals

So what is a good goal? Well, a good goal is a SMART goal.

Specific: The more clearly defined a goal is the better, so try and be as detailed as possible. To say you want to improve boat speed is not very helpful. To say you want to improve boat speed downwind is better. However, what we are looking for is something like: improve boat speed when running in strong winds (25 knots) and flat water.

Measured: The only way you know whether you have achieved your goal is when you measure it! Some goals are easier to measure than others. For example, you want to weigh 70 kg by June, starting in January at 65 kg and putting on 1/4 kg every week. To know when you achieve your goal, you just need an accurate set of scales and to measure yourself at the same time of day (ideally first thing in the morning with an empty stomach after having been to the bathroom) in the same place (a soft or hard floor can make a difference).

Some goals are harder to measure, such as improvements in mental toughness. In these instances, you need to try and quantify items by using a scale of perceived toughness.

Agreed: Your goals may not only affect you; they may have a profound effect on your helm, crew, parents, children, wife or husband. Therefore, you need to agree any goal (possibly in writing) in order to avoid disputes over time, money or commitment. For a professional project, a formal written contract may help.

Realistic: You must not set yourself up to fail by setting a goal which is too difficult. Repeatedly failing to meet goals is very disappointing and can lead to people giving up. However, setting goals which are too easy can be equally as destructive, as there is no sense of achievement (indeed very little may have been achieved), and this too can lead to people quitting. Both extremes are examples of poor goal setting, which will ultimately 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-, Medium- and Long-term Goals

In the previous section we looked at smart goals and noted they need to be timed.

A dream goal can be very important, as this is perhaps the goal which makes you give 100% every day. Such a goal may be to win a gold medal at the Olympics, or to be the fastest person to sail around the world. (This is often a very long-term goal). It is the short-, medium- and long-term goals that help you achieve your dream goal.

The exact length of time may vary, but generally in sailing the following applies:

Short-term goal	1–6 weeks
Medium-term goal	6 weeks–6 months
Long-term goal	over 6 months

To complete your goals, you need to assign appropriate actions. These may be completed on your own or with others. If your goal involves others, ensure that they agree to it as well, and that the aims are well laid down. Why not use the dartboard to look at your various goals and to decide which short-term goal needs to be addressed first!

Exercise:

Set six short-, three medium- and one long-term goal. The examples below will get you started.

Short:

Improve tacking in medium breeze (13–16 knots) and short chop. Action: spend a day just concentrating on tacking. Tack every three boat lengths (increase this for high performance boats) for three minutes, then rest, preferably in an onshore breeze (so it is steady). Ideally, as soon as the boat is up to full pace you tack again. The fitter the crew the longer this exercise can run. However, stop before fatigue starts to affect the tacks, as you do not want to learn bad habits. Two or three tacking sessions with high quality training sessions over a month are usually enough to see a substantial improvement.

Medium:

Depending upon your level of fitness, the time needed to get ‘race fit’ can vary considerably. But assuming there are no long-term illness or injury concerns, three to four months hard work can see you reach your peak fitness, or at least a substantial improvement. The end result will obviously vary from individual to individual!

A good goal may be to increase strength, for example (see Chapter 14). Following a specific training programme will lead to the desired goal (as long as it is a smart goal). Please note fitness (see Chapter 14), health (Chapter 15) and fatness (Chapter 16) are very different things!

Long:

For a long-term goal to be successful you may, first of all, have to achieve several short- and/or medium-term goals. It is important that a long-term goal is sustainable. Having spent a long time to achieve a target weight, for example, you need to make sure you do not lose it in just a couple of weeks.

A good long-term goal would be to work towards a fixed team for the future. After sailing together for a season, you decide whether you are to commit for a number of seasons (perhaps three or more) campaigning together. The top teams have one thing in common: lots of hours on the water together. However, before rushing headlong into things, you need to ensure you have the correct team. This is worth getting right first time. Remember, a group of exceptional individuals will not necessarily make an exceptional team.

Obviously, the support of a 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 most useful for you. Different coaches have different abilities, and you need to train in venues as similar as possible to those where you will be racing.

Chapter 2

Self-preparation

• How Prepared are You?
• Peaking at the Correct Time
• Checklists
• Advice from Simon Hiscocks

2.1 How Prepared are You?

It is often said that life is about being in the right place at the right time, and this is certainly true when it comes to sail boat racing! For the key regatta of the year everything needs to be in top shape – and that includes you. The first step is to see where you are and where you want to be, and then look at how you can bridge the gap in the most efficient way!

Some elements of preparation are easy to measure. Are all the sails bought, measured and packed in the car? Can you lift a certain weight, run a certain distance in a certain time, or do X number of sit-ups? Remember, you can order several sets of identical sails/masts/foils etc., but there is still the potential for the kit to be different. Likewise, and for no apparent reason, you may have good and bad days. On a particular day all you can do is make the best of it, and remember you can only influence things in the future.

Other elements of preparation are harder to measure, but no less important. A good example would be mental preparation. There is no point rushing around and ‘getting everything done’ if it leaves you tired and 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 at a venue with reliable wind, but at some regattas you may have a variable start time, and therefore need to adapt your routine and adjust your plans.

When entering a regatta, try and get the notice of race early, and then register as soon as you can (assuming you are definitely planning to attend). When the race office opens try and get in quickly before there is a queue, and read the SI several times prior to any briefing, just in case there is something unusual. Often new courses and/or rules may be tested out at one or more regattas before they come into normal effect.

No two events will ever be the same, and no matter how well prepared you are, there is always the possibility of the unexpected happening. This could be boat related (the mast falling down), or something that will affect you on an emotional level. However, if you try and attend regattas which are likely to be similar, you will improve your chances of success (which is why people tend to do well sailing on their ‘home waters’).

Try, where possible, to be as relaxed as you are able. Be as prepared as you can be, but accept that you can never be 100%. Try not to let the unexpected phase you. It can and does happen to everyone at some time; it is how you deal with it that counts.

2.2 Peaking at the Correct Time

It is virtually impossible to be in peak condition (both physically and mentally) 365 days a year. Everyone needs some down time, and it is always best to plan this time rather than have it forced upon you! Even more important is making sure you are in peak condition at the time when it really matters.

Risk management is important when it comes to regattas. At some events you may be able to test kit, try new techniques, or really push the start line (or rule 42) so you know the limits. This is all part of getting to the very peak. Sometimes time will be too short and every event will need to be a ‘counter’.

Now you may need to peak for a particular championship, perhaps the most important one for you in a year, but you also need to be racing in good enough form to make selection for that event. There is no point getting to a target weight for a particular regatta if the qualification regatta will require a very different body weight. First things first!

Prior to the important regatta, train using the kit you are going to race with and try to avoid attempting any new techniques. Perhaps just do some small races and boat handling exercises to make sure you are in good form to race, as it will be too late to make large differences in boat speed. The final day before the event (if not two, for a long series), try and rest, even if light winds are forecast.

Mental skills are an important part of preparation. Are you prepared to win? If you do not think you can win, it will be very hard to do so. Has everyone in the team fully prepared? Can you help them if not? Different people deal with things in different ways and like different routines, but it is important that everyone is 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 mountain at each regatta, and at the top of the highest mountain in the surrounding area for your key regatta.

2.3 Checklists

Organisation is very important: failing to plan equates to planning to fail. Remember the five Ps: Proper Preparation Produces Perfect Performance. Writing things down is not only a useful way of remembering things, but serves as a reminder when you don’t!

The best advice is to sit down right now and work out all the things you need to do between now and your key regatta, the order they need to be done in and how much time it will take to achieve each task. Remember, projects can and do run over, so do not be tempted to leave vital tasks to the last minute. below shows a Gantt chart.

Keeping checklists can be very important as often the lists will be similar, and looking at old lists may prevent you from making silly but annoying mistakes. (e.g. Do apartments come with towels?)

Listing tasks that need to be done and planning a time to do them may also increase your overall efficiency. For example, if you make one trip to the chandlery rather than several, you save time that can be better used for something else. It may also prevent the embarrassing mistake of meeting another member of your crew there, buying the same item.

So, when making lists, assign tasks to people as well as time frames. In terms of calibration setting, check and recheck that nothing has altered during travel. Never make assumptions and clearly communicate any actions to other members of the crew to ensure jobs are not done several times (too many cooks).

Where possible, have spare kit of all types. So, not only do you have a good tool box (with spares that you are likely to need for your chosen class), but also items to look after yourself – water, sun cream, food, extra clothing – so you are prepared for the possibility of long and variable days on the water. Keep lists of these items so they can be replaced before they have to be replaced. It is easier to sell good second-hand kit (and you get a better reputation) than trying to sell stuff which is on its last legs.