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Your Fitness and Sailing

 

Most people sail to enjoy it and reach a level of fitness that allows them to race each weekend.                                                                      

On the other hand, if you are trying to get to the top whether it be in a dinghy, one design keel-boat or ocean racer, the long hours that you spend on the water honing your skills will demand additional physical training.

Full time sailing can be an excellent way to improve your physical fitness but you should not rely on this alone.

Additional on land training not only provides variety but it also allows you to work on aspects of your fitness that you need in an intense racing situation that may not be gained from a full year of sailing.

Exercise ashore can be made interesting, enjoyable and helps you to avoid too much time on the water for the wrong reasons. Exercises can be developed to make your body adapt in a very much more controlled and efficient manner than you could ever hope for on the water.

Fitness is a relative term and the type and level of fitness will vary depending on the type of boat and sailing that you do and it is important to strike a balance between the fitness and all other aspects of your sailing.

Fitness encompasses stamina, speed and skill and the mix and relative importance of each is essential for you to ascertain which aspect you need to work on for your particular type of sailing.

Think about weightlifting, sprinting and sailing, what do you think the mix would be for each of these for the roles you need to fulfill on your boat?

As with most things to do with achieving greatness in any pursuit I recommend that you find a coach or fitness professional to write you a program so that you can achieve your desired results. They will able to watch your progress and make adjustments to the program if necessary.

There are plenty of ex-Olympians and high achieving sailors who have made a profession in this space and who are more than qualified to guide you to get to where you want to be.

I remember once asking Mike Holt, a multiple world champion in the highly competitive International 505 class, what was the main factor that made him stand out from many of the other high achieving sailors in that fleet.

His answer was “fitness”, he went on to qualify that statement by saying that at the end of any race I am able to sail my boat as hard  as any one else in the fleet was able to at the start”

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3 Tips For Staying Out Of Trouble

Even though we employ the best tactical foresight out on the racecourse, we can still often get ourselves into a jam and to that end, I have outlined below some tips to enable you to dig your way out.

Ducking a Competitor:

The main reason that you have to duck is to minimise a loss and a good duck generates extra speed when you bear off.

As a bonus, you also gain a little lift as you cross close behind the other boat, it’s important though, as you cross close behind to get back to closed hauled as quickly and smoothly as possible.

If you do this well, there is a good chance that next time you come together and you are on starboard tack, that you will have the advantage. This is especially powerful at the top of the course a few lengths under starboard tack-layline.

If it appears the other boat will leebow you, and for tactical reasons you want to continue and you are in a lightweight boat with good manoeuvrability, try a late duck, which will keep from giving away your intentions.

Avoid The Pinwheel Effect at a Mark Rounding:

As an outside boat in a group approaching the leeward mark, don’t carry on with pace, not only will you sail extra distance in bad air, you will get carried wide around the mark and you will end up in a terrible lane coming out the other side.

The remedy here is to slow down and let other boats move ahead, kill speed by taking your ­spinnaker down early and steer a little extra distance. 

If you’re advanced on the group, you can slow down a lot by steering hard, swerving back and forth, and swinging wide to slow your boat and kill time.

The advantage of falling in behind is that while the group in front push each other wide of the mark and sail in each others bad air, there is the opportunity for you to round the mark tightly without fouling those boats and be on the inside track going upwind ensuring that you pass a boat or two.

When slowing down and waiting for your opportunity to round inside, there could be boats coming up from behind with no room and who want to sail into the gap you’re ­shooting for,  be sure to communicate with them that they have no rights.

Recover from Overstanding:

If you find that you have overstood a mark, the key to recovery is to crack off and put the bow down to get to the mark as quickly as possible.

In medium and heavy air, cracking off causes heel, so depower the rig,  traveller down, backstay on, hike hard, and move your weight aft.

Set the sails to reduce helm but always keep a little in the bank by sailing slightly high of the mark especially if you’re sailing in current or just in case you get headed or a boat tacks on you.

If you have overstood while sailing downwind, sail high and fast toward the leeward mark, if sailing high puts you in the dirty air from boats ahead, sail low to keep your air clear as long as possible, then heat it up late near the mark. 

At all times, either upwind or downwind, keep the boat flat to avoid going sideways and keep the foils working efficiently.

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Twist – How Telltales Work To Get It Right.

Twist is when the top of the sail opens in comparison to the lower sections and twist gives us the ability to control the lift and drag created by our sails.

Twist is increased in light winds and progressively taken out as the wind increases, the reason for this is that fiction from the water slows the wind down on the lower parts of the sail relative to wind further up. 

In the lighter wind, the wind angles as you look up the sail vary greater than they do than when you are sailing in heavier winds so you need to twist your sails in light air to make sure they are trimmed correctly all the way up.

As the wind speed increases and the surface friction has less of an effect on the wind angle there ends up being less difference between the top and bottom of the sail so less twist is required.

How to Set Twist for the prevailing conditions.

Headsail:  The luff telltales tell you where the sail is in terms of power and car position, but, when sailing upwind, the leech telltales are absolutely crucial as they show how close you are to maximum trim.

You always want to be right on the edge, as close to stalling as possible and your leech telltales are the best indicator of this. Generally, the top leech telltale will stall first so trim the sheet until the top telltale stalls.

Once it stalls, ease the sheet slightly and in the case of the jib leech ribbons, the top one should flow 95% of the time.

As the wind drops the sheet should be eased and as it increases, the trim should come on.

Mainsail:

Trimming the mainsail is virtually identical for all boats, fractional, masthead, racing or cruising and the cunningham, backstay, outhaul and running backstays (if fitted) are all used for the same purposes.

On a cat-rigged boat, telltales near the luff can help and are sometimes known as steering telltales.

Set the mainsail with the maximum depth it can carry but without stalling the leech and as with the jib different amounts of twist are needed depending on the prevailing wind conditions.

When sailing upwind twist should be controlled using mainsheet tension, and the correct twist is determined using the mainsail telltales.

A word of warning – If your vang pulled on hard you will not be able to add twist by easing the mainsheet.

When you sail into a lull and the mainsail begins to stall more twist is needed – the main sheet is eased until the telltales eventually fly.

For correct trim in lighter air, all mainsail leech ribbons should flow, in moderate conditions, the top leech telltale should flow about 50% of the time.

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5 Sailing Tips

Tip 1: Stay Focused

A lapse in concentration at a critical time in a race can cost you several places and although this sounds obvious it is impossible to give 100 percent concentration all the time. 

If sailing in a crewed boat don’t let conversations wander away from the race and this is just as important for the time on the water before the start.

A similar situation is relevant in a single hander, once you are on the water get in to race mode and avoid seeking out mates for a chat prior to the start.

This concentration on the job in hand is equally important as the race nears the finish line as it is prior to the start and those competitors who stay focused to the end are the ones that often pull a rabbit out of the hat in the closing stages of a race.

Tip 2: Nutrition and Hydration

Whether you are racing around the cans in a dinghy or one design keelboat or doing a Sydney to Hobart the correct food and fluid intake is essential to your performance.

Without the right type of energy in the form of carbohydrates to cope with the job in hand, you won’t be able to perform at your best.

After a period of intense effort and concentration followed by relative inactivity even the fittest sailor will feel tired and make poor decisions.

Remaining correctly hydrated is really difficult if you are working hard on the boat and quite often by the time you are thirsty you have generally been dehydrated for some time and dehydration affects your mental acuity.

If you have ever watched the Tour De France notice how often the riders take sips of fluid and have a snack. Our sport  is no different to the riders who tackle climbs and then downhills when they can rest a little.

Sailing also requires bursts of energy followed by periods of relatively less energy needed, so fuelling reularly throughout the race is essential for peak performance.

Tip 3: Develop Your Knowledge

Be a student of the rules and read articles and books on tactics, sail trim and class specific blogs and articles. 

To get better results in your sailing, learning should be incremental and ongoing, many of us get stuck and turn up each week expecting better results without having put in any effort to improve our knowledge.

Most of us have busy lives and have little free time for studying our sport so each week concentrate on one specific topic and work on that.

Tip 4: Mix It Up

Sail on different classes of boats, sail with different people, swap positions on the boat and sail at different clubs wherever possible.

You will be amazed at what you will learn and bad habits and weaknesses developed from sailing against the same people at the same club in the same waters will become obvious.

When you come back to your regular boat and crew you will re-evaluate many aspects of your sailing and the new found skills and knowledge will re-invigorate the whole crew.

Tip 5: The Blame Game

Sailing like many other sports is as much about mental preparation as it is about the physical and many wins, decent regatta places or potential miraculous recoveries have been thrown away by blame causing arguments in the boat which distract from concentrating on the race.

If you believe that your boat is slow, you aren’t fit enough, you are too heavy or too light or you or your crew is tactically weak and you have a bad result, it is easy to fall back on those reasons to justify what happened out on the water.

Blaming a member of your crew for a mistake that cost you places, through to anger at the sailor who barged you on the startline putting you at the back of the fleet is counterproductive and takes your focus away from the race, get over it quickly and get on with sailing.

In those situations, an after race de-brief away from the heat of the moment will prove to be an awesome learning  exercise and help to ensure that when a similar situation arises again that you will be mentally prepared to dig out and sail hard to negate the damage caused to your race.