1.0 Goal setting

1.1 The importance of goal setting

1.2 Smart goals

1.3 Short, medium and long term goals

* Paul Goodison

2.0 Self preparation

2.1 How prepared are you?

2.2 Peaking at the right time

2.3 Check lists

* Simon Hiscocks

3.0 Venue preparation

3.1 Logistics

3.2 Weather patterns

3.3 Wind patterns

*Paul Goodison

4.0 Technology

4.1 Keeping up with the trends

4.2 Finding the perfect solution

4.3 Keeping it simple

* Simon Hiscocks

5.0 Starting

5.1 Time, distance and acceleration

5.2 Considering wind and current

5.3 Remember the rest of the race

* Paul Goodison

6.0 Boat handling

6.1 Top and bottom turns

6.2 Tacks and Gybes

6.2 Changing gear

* Paul Goodison

7.0 Tactics

7.1 What is boat to boat tactics?

7.2 Upwind tactics

7.3 Downwind tactics

* Paul Goodison

8.0 Strategy

8.1 What is race strategy?

8.2 Upwind strategy

8.3 Downwind strategy

* Simon Hiscocks

9.0 Rules

9.1 Rules: the basics

9.2 Using the rules aggressively

9.3 Using the rules defensively

* Simon Hiscocks

10.0 Meteorology

10.1 Sources of weather information

10.2 Understanding weather forecasts

10.3 Using weather forecasts

* Joe Glanfield

11.0 Boat speed upwind

11.1 Rig set up

11.2 Making the boat "point"

11.3 Helping the boat "foot"

* Joe Glanfield

12.0 Boat speed reaching

12.1 Rig set up

12.2 Soaking low

12.3 Going for speed

* Simon Hiscocks

13.0 Boat speed running

13.1 Rig set up

13.2 Sailing by the lee

13.3 Apparent wind sailing

* Paul Goodison

14.0 Fitness

14.1 What is fitness?

14.2 How fit do you need to be?

14.3 How to improve fitness

* Paul Goodison

15.0 Diet

15.1 Understanding Nutritional labelling

15.2 What we need to eat

15.3 Diet suggestions

* Joe Glanfield

16.0 Bodyweight

16.1 Maintaining bodyweight and recovery

16.2 Losing bodyweight

16.3 Gaining bodyweight

* Joe Glanfield

17.0 Mental attitude

17.1 The importance of attitude

17.2 Dealing with negatives

17.3 Relaxation

* Joe Glanfield

18.0 Racing log

18.1 Why keep a diary?

18.2 How to keep good records

18.3 Race analysis

* Joe Glanfield

19.0 Concentration

19.1 Looking at mental stamina

19.2 Maintaining focus

19.3 Peaking at the right time

* Joe Glanfield

20.0 Boat preparation

20.1 How prepared is your boat?

20.2 Dealing with boat work

20.3 Check lists

* Simon Hiscocks

21.0 Finance

21.1 The true cost of sailing

21.2 Campaigning

21.3 Sponsorship

* Joe Glanfield

Index