for Race Day
Eat a big meal containing lots of
carbohydrates such as pasta, rice or
Drink plenty of fluids, but no alcohol
Go to bed early and get a minimum of
eight hours sleep
Before you go to sleep think about
your aims and goals for this race. Who
do you want to beat? What is your
performance target? What part of your
racing do you want to work on? Write
these down to remember if it will help.
Also before you go to sleep try some
simple visualisation techniques. Think
about the thing that you most want to
do in the first race on the first day
tomorrow. Perhaps get a perfect start,
or round the top mark ahead of your
rival. Now think about achieving this,
and imagine what it will look like in
you head, as if you are recording it
in your mind on a video camera. When
you come to actually do this tomorrow
you will feel like you have done it
before because you have been
practising in your head.
Get up in plenty of time to have
breakfast and get down to the race
site and rig up. You probably need to
be there around 2 hours before the
first possible start.
Eat a breakfast consisting of plenty
of carbohydrates, such as cereals,
toast, and fruit juices. Have a large
glass of water as well.
Head down to the race site, on the way
checking the wind to see how strong it
looks. Think about what wind
conditions it might be, and what
equipment you might need to use.
Make sure you have entered and paid to
race, do this first upon your arrival,
before you chat to your mates too much,
or rig up.
Now you can chat to your mates a bit,
and then rig up. Set your equipment up
for the prevailing conditions.
Remember to use plenty of downhaul if
it is windy. Get a rig winch, or a
strong friend to do your downhaul if
you cannot pull enough on yourself.
Get out onto the water in plenty of
time for the first start. At least
half an hour before. You need to check
the start line, the upwind beat, and
where the course buoys are laid. Does
it look like one side of the upwind
will be favoured? If so you need to
make a plan for the first upwind to
take advantage of that.
You need to sail around enough to get
properly warmed up, so that you will
not injure your muscles through them
being too cold. Do some pumping to
really get your heart rate up.
Now you are ready to race! Do your
best, and never give up. Race
champions are the ones that can come
back from bad positions in individual
races, so that they get a good score
in the overall series.