Sail on a tack makes way for sail on a run or broad reach.
Going about – When tacking the turning maneuver used is going about, this is turning, bow to the wind. It is shown in the diagram above.
Gybing – this is turning with the wind behind you. It is a lot more dangerous than tacking and if done incorrectly can easily result in a capsize. When the boat turns the wind catches the mainsail and swings it from one side of the boat to the other, during this the boom can easily knock you out, this is also the movement that can cause the boat to capsize. If the mainsheet isn’t cleated then the boom can hit the aft mast stay and buckle.
Diagram showing Tacking and Gybing:
Strengths and Weaknesses
My strengths are:-
Endurance –
Cardiovascular endurance is needed as the majority of sailing races last a long time, from one to three hours, and during a race you have to constantly move about the boat, to keep it balanced and level in the water, or make it slightly back heavy if the wind is strong enough to get the boat plaining. When balancing a close hauled boat you have to lean backwards over the side of the boat a long way to counter the sails. I can perform well throughout long races and very rarely feel that I am getting tired during races. I know that I have good cardiovascular endurance because I have done and scored well in the bleep test, or the Multi Stage Fitness Test.
Muscular endurance is needed because during long races, especially when there is a strong or gusty wind and the boat is close hauled I often have to keep the mainsheet in my hand as if I cleat it I risk not being able to un-cleat it fast enough if a sudden gust comes, this would normally result in capsizing the boat. Holding the mainsail against the wind is hard and takes a lot of energy, especially on a long tack.
A good understanding of how the wind and the sails interact – this allows me to hold the sails to the correct position so that I can get the most power from the wind. For example, if the boat is close hauled (side on to the wind) then both the mainsail and the jib have to be hauled in as tight as possible but when the boat is on a run (wind directly behind) the sails are most effective in a goose wing position – the mainsail out to one side of the boat and the jib out on the other, this way they catch the most wind.
Balance – I need balance to let me move about easily in the boat but I also need it to balance the boat, the boat has less friction with the water when it is flat in the water, therefore I have to try and keep it this way no matter what the wind is trying to do.
Righting the boat after a capsize – this is essential when dinghy sailing as it is very easy to capsize the boat and there isn’t always a safety boat ready to help you.
My weaknesses are:-
Handling the tiller extension – this can be a bit tricky after going about or gybing as the tiller extension can end up on the wrong side of you, and, the extension being so long, it can be hard to right this without veering off course. I am very prone to making this mistake.
Upper body strength – this is needed in all aspects of sailing, from launching the boat, to balancing the boat, to controlling the sails. While I have enough strength I think that having more would improve my performance.
Suppleness – when moving around the boat I have to dodge the boom, centerboard casing, ropes etc. to do this fast suppleness is needed, I know this because I quite often find I haven’t got enough.
Possible Training Methods
For my training program I will need to maintain my current strengths and improve on my weaknesses.
Here are some ways in which I could maintain my strengths and improve on my weaknesses:-
Endurance
Cardiovascular Endurance – this can be maintained/improved by continuous training and circuit training. Continuous training would consist of a 20minute jog, a 40minute cycle or a 25minute swim. Circuit training is spending a certain amount of time (e.g. 20sec) each on 6-10 different exercises one after the other. These exercises could be step-ups, pull-ups, sit-ups, press-ups, shuttle runs, rope climbing, etc.
Muscular endurance – this can be maintained/improved by weight training and circuit training. To maintain/improve this by weight training I would lift a low load continuously. Circuit training would be the same as that for cardiovascular endurance as it will maintain/improve both.
Balance – the best way to maintain my balance would be to continue going sailing.
Handling the tiller extension – the best way to improve on this would be to go sailing and experiment with different ways of handling the tiller extension until I found a technique that suites me.
Upper Body Strength – this could be improved by weight lifting, sit-ups, pull-ups and press-ups. If I were improving it by weightlifting I would lift my maximum load a few times.
Suppleness – to increase my suppleness I could perform a short yoga routine (e.g. the Sun Salute) each morning.
Training Program
Now I will make myself a 6 week training program, using the three principles, FITT, SMART and SPPORT to help me.
FITT stands for:-
Frequency
Intensity
Time
Type.
Meaning how often I train, how hard I train, how long I train for and what type of training I do.
SMARTER stands for:-
Specific
Measurable
Accepted
Realistic
Time Related
Exciting
Recorded
Specific – the training program must be aimed towards a specific sport that will determine what training techniques should be used.
Measurable – you must be able to measure your progress, i.e. devise a test to take before training and take it again after training to see if you’ve improved.
Accepted – you must check your training program with a qualified trainer to see if it is suitable.
Realistic – your training program must be possible to do.
Time Related – you must set your training program over a measured time.
Exciting – your training program must be varied otherwise it will become boring to do.
Recorded – you must record what you do on each day of your training program.
SPPORT stands for:-
Specific
Progression
Peaking
Overload
Reversibility
Tedium
Specific – the training program must be aimed towards a specific sport that will determine what training techniques should be used.
Progression - as time passes I will improve and consequently the training program should get harder.
Peaking – I can only operate at my best for limited periods of time, it is important that the training program ensures that peak performance coincides with major competitions
Overload – improvements in performance can only be achieved by making the body work harder than it is used to. The body will adapt to the higher workload.
Reversibility – This is the loss of fitness if training is stopped. A novice performer will lose fitness faster than a professional performer.
Tedium – this is when the training program gets boring and the performer no longer wants to do it. This can be avoided by using a variety of training methods.
Here is my 6 week Training Program:-
Key:
- Yoga – 5min Sun Salute in the morning to increase suppleness.
- Weight Lifting – concentrating on upper body strength (bench-press), lifting maximum load.
- Circuit Training – 10x3 indicates 10 seconds on each activity, 3 times around the circuit. The circuit consists of
- Sit-ups – strengthens/increases endurance of stomach muscles.
- Press-ups – strengthens/increases endurance of arms.
- Pull-ups – strengthens/increases endurance of arms.
- Short Shuttle Runs – increases agility and speed.
- Step-ups - strengthens/increases endurance of legs.
- Lunges – increase suppleness of legs.
- Continuous Vaulting - strengthens/increases endurance of upper body.
- Astride Jumps - strengthens/increases endurance of legs.
Warm-ups and Cool-downs
Before each training activity and race I will perform a warm up, excluding the yoga which is very gentle and does not require one. The requirements of a warm up activity are:-
- The pulse rate should be raised to the level needed for the full activity.
- Stretching exercises to stimulate joint flexibility.
- Skills and movements that are part of the activity.
- Mental preparation.
It is important to perform a warm up before each training activity because:-
- Increases heart rate – this increases cardiac output, increasing the amount of blood, and therefore oxygen that reaches the active muscles.
- Increases breathing rate – this increases the amount of oxygen entering the blood and the amount of carbon dioxide exiting it.
- Increases suppleness preventing injury.
- Prepares the mind for the activity.
My warm-up will consist of:-
- Active Stretching.
- Short jog.
- Dynamic Stretching.
- 2-3 short sprints.
After each training activity I will perform a cool-down, again excluding yoga. It is important to perform a cool down because it:-
- Granularly decreases heart rate.
- Removes oxygen debt (Lactic Acid).
- Prevents blood pooling.
- Prevents cramp and muscle soreness.
My cool-down will consist of a 2 minute slow jog.
Positive and Negative Factors that Affect Performance
Positive factors that affect my performance are
- Sailing is something that I enjoy doing, this makes me more determined to do well in it.
- My dad enjoys sailing and encourages me, which increases my performance.
- The boat.
Negative factors that affect my performance:-
- If I receive an injury.
- Bad weather can decrease performance.
- The boat.
The following factors can work both ways – they can have a positive or negative effect on performance:-
- The wind.
- Sailing season.
- Crew member that I’m sailing with.
- The boat I’m sailing.
- Sailing on sea or lake.
Testing
I will perform tests before and after doing my training program to find out how much the program has improved my performance. The tests that I will perform are:
- The Multi Stage Fitness Test (Bleep Test) – running 20 meters between two points, granularly increasing in speed until you can no longer keep up with the beeps. This measures stamina and speed.
- The Coopers Run (12 minute run) – how far you can jog in 12 minutes. This measures stamina.
- Sit and reach test – how far you can reach past your toes. This measures flexibility of hips, hamstrings and lower back muscles.
- Illinois test – how fast you can run between obstacles, starting on your stomach. This test measures agility.
- Sit-ups/Press-ups – how many sit-ups/press-ups you can do in a certain amount of time. This test measures upper body strength.
I would expect to get significantly higher results in these tests after doing the training program than I did before doing the program.