By Airwaves writer Paige Hoffman
Spring sailing will be here before we know it! In the Northeast, it is now far too cold for most competitive sailing. Aside from a few winter warriors up to the challenge of frostbiting, most of us have hung up our drysuits for the winter and are anxiously awaiting spring sailing. Being sidelined from sailing doesn’t mean you can’t start preparing yourself for spring. In high school, working out in the offseason is often not emphasized enough. In college, it’s generally expected that sailors compensate for not practicing by working out frequently. Staying in shape over the winter is a key component of your success in the spring. Below are some simple exercises for sailors that are sure to give you an edge on the course in April.
Although running itself is not a part of sailing, it is important to keep up aerobic workouts for maximum output on the water. Having a strong base in cardio helps to lower your resting heart rate, which makes your body very efficient during exercise. This will allow you to use less energy so those long, heavy breeze upwinds won’t seem so daunting. Typically, a slow pace distance run, about two miles, with a few sprints intermittently, is enough to improve your cardiac performance and lower your resting heart rate.
“Core” is a term that is frequently used to describe the muscles in your back, pelvis, and abdomen. Since hiking is such a big part of sailing (especially in the early spring), making sure you have a strong core is essential. Beginning with simple abdominal exercises is a great way to begin a workout. Bridges, side planks, and curl-ups are all great exercises to try.
Bridge
Side plank
Curl- up
If you want to include arm strengthening, it’s best focus on biceps, triceps and shoulders, as they will be helpful for trimming lines and rigging. Some exercises that help are simple biceps curls, tricep push back, and lifting weights for shoulder strengthening.
The most often forgotten exercise is stretching, and it may just be the most important. Stretching is essential to proper muscle function, and neglecting to do so could cause an injury. As sailors, we are often in tense positions for extended periods of time. Stretching allows our muscles to release its relaxed state. One of the best stretches for sailors especially is a hamstring stretch. You can do it with a yoga strap or a towel. This stretch releases the back of the leg, and if done consistently, releases tension on the lower back, two big problem areas for active sailors. Another great stretch is the kneeling quad stretch, which works the hip flexors. This is especially important for crews who often have tension and pain in their hip flexors from being constantly crouched on the centerboard trunk.
Hamstring stretch (with a yoga strap)
Sailors should have a general workout which incorporates some of these exercises and stretches. All of them can be modified based on your ability level. It’s not enough to simply read your rulebook once in the winter and hop in a boat come spring. The most prepared sailors are the most successful, and coming up with a workout plan is perhaps the best way you can prepare yourself for a winning season.
Paige Hoffman, Northeast/High School Sailing Airwaves Reporter
Paige started sailing at age ten at Duxbury Bay Maritime School. By age twelve, she was competing in Optis and transitioned to 420 sailing when she was fourteen, becoming a member of the Duxbury High School sailing team as a freshman in high school and racing through club programs at Duxbury Bay Maritime school in the fall and summer seasons. In the summer, she works as a Junior Sailing Instructor at Duxbury Bay Maritime School, teaching younger sailors the fundamentals of sailing. In 2016, she helped her team win the Mass Bay League Team Race Championship and was named co-captain of her team for the 2017 spring season.
Blog
Tight Layline Management & The Art of the Shoot
By Airwaves writer Andrew Kerr
Picture this: A team is approaching the weather mark in 3rd place on a tight starboard tack lay line , it looks like that with some good sailing they will make it around the mark ahead of 55 other teams and will be off and running with a good spinnaker set.
But then the situation changes quickly, the driver starts to get a little anxious and starts pinching, a port tacker ducks them and then tacks up on their hip preventing an escape tack and as the boat speed drops and the foils steadily stop lifting and in tandem with an ill-timed set of waves the boat slides to leeward with no chance of making the mark , now the team is forced to jibe and duck all oncoming starboard tackers before finally getting in line again to round the mark in 18th place .
Sound familiar? It happens to all of us and it happens fast , it is a very common issue in big and small fleets dealing with adverse current, on short beats and in flatter water and medium air (where fleet boat speed is very comparable) where there tends to be lot of traffic at the weather mark.
Interestingly enough – weather mark rounding’s tend to be a little less complicated on long beats in big waves or heavy air as the fleet has a tendency to spread out more in these conditions due to a bigger difference in boat speed and boat handling skill.
Let’s explore the key elements of managing this scenario and ways to mitigate and reduce the potential issues that a tight lay line presents.
- Cardinal rule – Do not pinch initially on the approach! If the team pinches it drastically reduces the chances of making the mark as the boat goes sideways. Take the mark out of the picture and go fast; get the maximum lift out of the foils and the boat will climb up to the mark – boat speed, boat speed, boat speed. This is one of those critical moments in the race and the series – calling lulls, puffs, wave sets and being locked in as a team is everything right now.
- Alert! Alert! We need an escape plan and the option of the slam dunk defense: Ask the question of your designated set of eyes to leeward -how many port tackers are going to duck us and how far away are they? This is critical information as any port tacker that executes a good duck and then a subsequent tack on the lay line is going to be pretty close to bow to bow on the next crossing if an escape tack onto port is needed and they represent a potential shutting of the door. With this communication it is important to be on the same page with the terminology that is going to be used – do you like to hear “bow 14 is 6 lengths away “or –“Bow 14 is 15 seconds away”? When getting close to the mark a defense against the port tacker ducking and then tacking on the hip is to execute a slam dunk tack on them as they duck – remember the constraints of Racing Rule 13 – tacking, a tacking boat shall keep clear of other boats and rule 10, 11 and 12 does not apply so the ducking boat could luff us as they establish a leeward position. The slam dunk takes a lot of practice and typically does not work in light air or big waves as the ducking boat is much faster and can sail right through the tacking boats lee. It generally works best in flat water and medium air or when very close to the mark when there simply is not enough time and distance for the leeward boat to sail through the lee of the tacking boat. This is where your tacking practice in a wide variety of wind and sea conditions will prove invaluable.
- Risk/ reward decision based on info and a scan of boats around us – are we going to make the mark? Are we gaining or losing bearing on it and how is the boat ahead (if there is one) doing on the same line as us? Do we anticipate getting tacked on by other boats which with the added bad air may make it difficult to make it? If it looks like the probability is we are not making it and there is a gap in the starboard tack parade then a high percentage decision, particularly in a big fleet is to tack and get in front of them while we can, if the crossing looks close – wait for them to go bow down in a header or a lull or hit a wave set and then tack and cross them while we can. The other scenario is we could well be net gaining on the starboard tack parade and patience will pay, especially if we see a lift ahead that can get us to the mark or a left shift or more velocity to tack on and cross with.
- Remember the constraints of Racing Rule 18. 3 – Tacking in the zone, in a nutshell if we tack in the zone then we cannot sail a windward boat up above a close hauled course, if we tack outside the zone to the mark then we can take them head to wind if we need to shoot head to wind to make the mark.
- The art of the shoot, with compliance to the above limitations that rule 18. 3 presents, if we cannot make the mark and there is no avenue of escape to tack too, then shooting head to wind is going to be the move. Practicing shooting head to wind in a variety of wind, sea and current conditions here will be invaluable so that we have an accurate idea of how far we can carry with our momentum. I remember practicing shooting head to wind just prior to the Ensign Nationals a number of years back and it paid big dividends as we were able to shoot head to wind , carry our momentum 2 boat lengths and make it around in a big fleet . Ideally when you shoot you drop the Genoa , if only half down to reduce windage – or roll up the headsail , very often a team does not have time to do this ( or has not practiced it) so it is crucial to make sure the headsail sheet is blown right off so it does not backwind us on to port tack . The trick is to get the boat going maximum boat speed and then wait as long as is possible/ practical before heading the boat up sharply.
Conclusion:
With tacking practice, shooting head to wind practice and concise communication and heads up sailing from the team it is rewarding for a team to make it around the windward mark successfully in a tight fleet as there is much to process and consider in a short time. The team being able to execute at this critical juncture in the race will help go a long way to solidifying a good regatta or series finish.
Club Profile: St. Francis Yacht Club
News Flash: St. Francis YC is Hiring a full-time Race Director!
St. Francis Yacht Club was founded in 1927 by a group of 21 San Francisco Yachtsman with a vision of a club in the City. Ground was broken for the clubhouse that year, and events were held on members yachts until the club was formally opened in 1928. In 1959, the Club acquired its Tinsley Island Station, located on the Sacramento Delta. Tinsley offers members a warm boating destination to escape the traditional summer fog on the Bay. In 2002, the membership celebrated its 75th anniversary of activity on San Francisco Bay and around the world.
The yachting interests of our 2300-plus members include racing, cruising, sailboarding, kiteboarding, water-skiing and more. Our sailors have challenged and defended for the America’s Cup, brought home Olympic medals, and won prestigious races such as the Whitbread, Transpac and Pacific Cup. Whether cruising in the Mexican Sea of Cortez or racing in the Olympics, a St. Francis Yacht Club burgee is apt to be seen.
St. Francis Yacht Club is a year-round host of over 40 regattas on San Francisco Bay, including the annual Big Boat Series each September. The Club was host to the 2000 US Olympic Sailing Trials, and continues to host World and National Championships. StFYC is also dedicated to the development of young corinthian sailors. Our junior sailing team (ages 10 to 23) races locally and internationally in Optimists, Lasers, Radial Lasers, 29ers, 420’s and Flying Juniors. Each year, our Club hosts the Laser Sailing Symposium, with invitations to the world’s most competitive Laser sailors. 
Our San Francisco clubhouse provides a boating and social venue for our members and their guests. It features large deep-water guest docks, outstanding dining and incredible vistas of the Golden Gate Bridge and San Francisco Bay. This is the premier location to view yacht racing on the renowned City Front. The Club’s annual calendar includes a wide variety of social events from theme parties, and winemaker dinners, to cruises both locally and far away. News Flash: St. Francis YC is Hiring a full-time Race Director!
Recently, the St. Francis Yacht Club was named #1 Yacht Club in the country. Quite an honor for a great institution
2016 S1D/KO Sailing Youth Sailor of the Year Announced!
Sail1Design and KO Sailing are elated to announce the 2016 winner of the Youth Sailor of the Year Award, Charlotte Rose.
Dedication. Perseverance. Independence. These are just some of the attributes of the go-it-alone sailor, the lone wolf who is able to train, plan, and compete by her or himself, and do it successfully. This award, presented by KO Sailing, goes to the North American youth sailor who best personifies the qualities necessary to be a successful athlete in the single-handed sailing world.
Says Mark McNamara, president of KO Sailing, “KO sailing is a major supporter for competitive sailors between the ages of 8 and 18, helpin
g them to compete at the highest level. To us, the Lone Wolf Youth Sailor of the Year Award is a perfect way to recognize those individuals for their success and achievements in their respective elements. There is a great synergy between what KO Sailing is doing on the ground, and at events, in support of what these recipients have achieved. This program is just a great way for the country to recognize those sailors as they grow. Sail 1 Design, with their expertise and as the information resource for all things one design, is the only team to work with.”
We had a tough time again this year choosing the winner, and our decisions are based not only on sailing excellence, but intangibles as well. Charlotte indeed had a tremendous sailing season, highlighted by finishing 3rd overall in the US Laser Radial Class Grand Prix championship, and 3rd in the Laser Gulf Coast Championship. More importantly, she is a stellar academic student, and comes from a school with no sailing. So, she has to do this all on her own; this is a great story, and we are impressed with Charlotte all the more because of her passion. We were very impressed with her drive, self-motivation, and self-reliance. Charlotte will receive a gift from KO Sailing. Here is a bit from her nomination letter:
I would like to nominate Charlotte (Charley) Rose from Houston, TX representing Houston Yacht Club and Gulf Coast Youth Sailing Association for the Youth Sailor of the year award 2016 as defining Dedication, Independence and Perseverance in her everyday sailing and life.
Charlotte was introduced to being on boats at a very young age, it wasn’t until she attended a summer camp at HYC did she have an opportunity to sail by herself. She competed in Opti from the age of 9 through to when she was 11, recognizing herself that sailing was her passion but would be going nowhere fast at 5’4” and 130Ibs, that is when she switched into a Laser 4.7.
Charley spent many weekends learning the boat on her own and at times with just a single coach. Eventually other sailors joined her in the radial rig. Charley persevered and excelled eventually getting the attention of GCYSA for who she has sailed with for the last 3 years.
Charley has learned that sailing competitively and wanting to do well is not just about boat handling; she dedicates her spare time to working out, currently twice a week at the gym as well as swimming for her school team. She has become fiercely dedicated to her sport and learning not just about the boat but the finer points of nutrition, fitness and psychology (mind fit) of the sport.
Charley has started giving back to the sport, during her weekends she can be found at HYC coaching mini or green fleeters, realizing that that’s where she started off.
Dedication means something different to a sailor, competitor and athlete than it does to a parent. So long as you have dedication and perseverance from both sides this should make for a successful outcome. As her Dad says, so long as she shows commitment and determination so shall I.
This perseverance and determination is starting to pay off, this year Charley has represented USA at Worlds in Mexico, finished 8th at MWE’s, 14th in Laser Nationals, 6th in Laser North Americans, 17th at Youth Champs, 2nd in the Smythe Cup, 3rd at High School Nationals, winning both district 13 (Florida) and district 15 (Texas) Grand Prix events, culminating in not just becoming a regular of the ODP travel team but also being invited to train with the US Olympic Sailing team in January 2017.
Charley is becoming more and more self-reliant, to the extent as to when she travels it is typically with a school laptop and a book to read. Charley is the only sailor at her school of 2,600 students, despite the amount of time she is spending travelling and sailing she maintains a 4.5 GPA.
For all the dedication to growing herself as a sailor to imparting her knowledge on younger members, perseverance of achieving her dream of sailing at the Olympics and independence in her drive, dedication to her studies and countless hours either flying or on the road, I believe Charlotte is a worthy recipient of the 2016 Youth Sailor of the Year award.
ABOUT KO SAILING
KO Sailing is a premier provider of performance and recreational sailboats, kayaks, stand up paddle boards and accessories for the competitive one design racer or the water sports enthusiast. Whether it’s a pair of hiking pantsfor your Laser sailor, kayaker, or your child’s first Optimist, KO Sailing will ensure your water experience is a success. KO Sailing offers three convenient ways to shop. Visit the retail store in Seabrook, Texas, visit the KO Sailing support trailer at a race event or shop online catalog at kosailing.com.
2016 Orange Bowl Results
By Airwaves writer Taylor Penwell
2016 International Orange Bowl Regatta/Coral Reef Yacht Club, Miami Florida/December 26-30th
Copyright OB16 Matias Capizzano
Starting the day after Christmas, many sailors partake in the Coral Reef Yacht Clubs International Orange Bowl Regatta as an annual holiday tradition. This top-notch event brings hundreds of sailors out of the cold and into the warm sailing conditions Miami has to offer. The regatta is so popular that within hours of registration opening in September many of the spots are filled.
738 sailors on 560 boats comprised this years Orange Bowl Regatta. Sailors from 17 different countries competed in the event.
Optimist RWB – 263 boats
Optimist Green Fleet – 74 boats
Club 420 – 89 boats
Laser Radial – 84 boats
Laser Full – 23 boats
Laser 4.7 – 27 boats
The five-day event consisted of three days of racing, with one day cancelled due to light conditions. The first two days of racing saw light winds from 5-10 knots. The third day of racing was cancelled but the final day of racing had stronger winds from 14-18 knots to close out the regatta.
Copyright OB16 Matias Capizzano
Ten races were scored in the 263-boat Optimist RWB fleet was split into gold and silver fleets
Gold fleet top finishers
- Stephan Baker: USA, Lauderdale Yacht Club
- Mitchell Callahan: USA, Lauderdale Yacht Club
- Sebastian Riquelme: MEX, Coconut Grove Sailing Club
- Benjamin Fuenzalida: CHI, CYA, LISOT
- Justin Callahan: USA, Lauderdale Yacht Club
Copyright OB16 Matias Capizzano
11 races scored in the 74 boat Optimist Green Fleet
Green fleet top finishers
- Ian Fox: USA, CRYC
- Ryan Keenan: USA, CRYC
- James Asturias: USA, Coconut Grove Sailing Club
- Gustavo Alonso: USA, KBYC
- Avinash Raval: USA, CRYC
10 races scored in the 89 boat C420 fleet
C420 top finishers
- Ivan Shestopalov & Claudia Loiacono: Coral Reef Yacht Club
- Cole Harris & Annabelle Huylard: San Diego Yacht Club
- Mariner Fagan & Aidan Morgan: Annapolis Yacht Club
- Theodora Horangic & Helen Horangic: PYSF
- Tucker Weed &Olivia de Olazarra: Coral Reef Yacht Club
10 races scored in the Laser Full class,
Laser Full top finishers
- Leo Boucher: Severn Sailing Association
- Chase Burwell: Lauderdale Yacht Club
- Skylar Bayman: Houston Yacht Club
- Ben Childerley: RSYC
- Jake Victers: Annapolis Yacht Club
Copyright OB16 Matias Capizzano
9 races scored in the 84 boat Laser Radial class split into gold and silver fleets
Laser Radial top finishers
- Gage Wilson: LYC-ESC
- Chase Carraway: Lauderdale Yacht Club
- Asher Zittrer: Lakewood Yacht Club
- Connor Nelson: DIYC
- Carly Broussard: Ocean Reef Yacht Club
Copyright OB16 Matias Capizzano
10 races scored in the 27 boat Laser 4.7 fleet
Laser 4.7 top finishers
- Blaire McCarthy: St. Petersburg Yacht Club
- Chris Purcell: CGSC
- Cameron Delgado: SPYC
- Brandon Geller: DIYC
- Nicholas Reeser: Lauderdale Yacht Club
Congratulations to all the top finishers and the results of the 2016 Orange Bowl Regatta can be found on this link below: RESULTS
Club Profile: Lauderdale Yacht Club
News Flash: Lauderdale Yacht Club is Hiring!
Lauderdale Yacht Club opened in June 1938 for the purpose “to promote the science of seamanship and to provide and maintain a Clubhouse, piers and anchorage for the recreation of its Members and to make available for the youth of the community the opportunity to learn and practice seamanship and to render benevolent aid to the youth of the community interested in learning seamanship.” Since then the Club has been very involved in all aspects of Sailing, Yachting, and Boating but has also expanded into a full service Club and destination that includes Fine Dining, Social Activities, a booming Tennis Program.
With its interesting history, rich tradition, and modern flair, the Lauderdale Yacht Club will continue to grow and prosper with all of its loyal Members.
| THE LAUDERDALE YACHT CLUB JUNIOR SAILING PROGRAM |
The mission of the Lauderdale Yacht Club Youth Sailing Program is to promote and teach the sport of sailing and seamanship to the youth of the Club and community. In addition to teaching sailing skills, the program emphasizes sportsmanship, life skills, teamwork, and an appreciation for fair competition between peers. Those participants dedicated to the program will have experiences that will benefit them for a lifetime. All the LYC instructors will share their knowledge and experience through a structured curriculum. The Lauderdale Yacht Club offers a year round sailing program for sailors of all skill levels. Click on the menu tabs to find out more about the many sailing opportunities our Club has to offer. News Flash: Lauderdale Yacht Club is Hiring! |
