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Road To Gold [12-Step Program]
CHAPTER 1: The Beginning – Getting on the Right Road
Chapter 1 Start (2:39)
Intro to Road To Gold (3:35)
Mindset for the Road To Gold (3:19)
Choosing the Right Boat (9:51)
Helm or Crew? (8:04)
Choosing Your Partner (10:23)
Selecting The Best Equipment For You (14:45)
Choosing Best Gear - Strict One-Design (OD) (18:37)
Choosing Best Gear - Open OD & Development Class (24:36)
Gear Selection – Spooking the Opposition (7:29)
Maintenance Schedule (9:33)
Your Support Team (9:00)
BONUS INTERVIEW: Russell Coutts and his Road to 1984 Gold (54:34)
Chapter 1 Assessment
CHAPTER 2: Fitness & Nutrition
Chapter 2 Start
Medical Disclaimer
Intro to Fitness (12:27)
Injury Prevention (11:35)
Cross Training (9:51)
Hydration (12:05)
Energy Levels (10:22)
Nutrition During Competition (5:00)
Doping & Grey Areas (7:29)
Avoiding Illness (6:17)
Muscle Endurance (6:41)
Building Muscle & Burning Fat (8:10)
Cardio for Brain Function (4:11)
Mixing Up Your Training Routine (4:48)
Fitness for Your Class (14:04)
Hamish's 45 Min Core Strength & Flexibility Workout (46:11)
BONUS INTERVIEW: Q&A with Olympic Sailing & America’s Cup expert Dr Pete Cunningham (53:33)
Chapter 2 Assessment
CHAPTER 3: Boat Handling & Boat Maintenance
Intro to Boat Handling & Boat Maintenance (2:23)
Why Boat Maintenance Matters (13:13)
Train Hard, Fight Easy (11:58)
Plan Your Training Sessions (14:03)
Training Sessions #2 (12:55)
Too Soon for the Worlds? (5:00)
Coaching Tools (9:20)
The Racing Rules (12:09)
Handling Protests (4:12)
Boat Handling Wrap-Up (4:05)
Chapter 3 Assessment
CHAPTER 4: Boat Speed #1 – Best Speed
Intro to 'Best Speed' (2:05)
Preparing Your Equipment for Best Speed (6:38)
Tuning Approach (19:01)
Weight Distribution (13:09)
Smaller Boats = Faster Sailors (2:52)
Core Principles of Sail Trim (22:27)
Trimming Symmetrical Spinnakers (11:01)
Trimming Asymmetric Sails (7:14)
Steering (27:06)
Is It Me or The Boat? (2:39)
Kinetics Upwind (6:09)
Kinetics Downwind (7:18)
Two-Boat Tuning & Training (9:10)
Preview of Race Speed (1:59)
Chapter 4 Assessment
CHAPTER 5: Boat Speed #2 – Race Speed
Intro to Race Speed (1:59)
Race Speed - Achieving a High Mode (11:16)
The Pivot Principle (8:23)
Stretching Your Comfort Zone (6:07)
Living in Thin Lanes (6:40)
Downwind Lanes (11:09)
Downwind Lanes – Asymmetric (13:26)
Drills For Race Speed (20:07)
Swapping Gear & Crews (4:41)
Boat Speed: Final Thoughts (2:04)
Chapter 5 Assessment
CHAPTER 6: Starting
The Start Is Not an End in Itself (3:01)
Classic Starting Drills (5:45)
Slow Boathandling Drills (2:34)
Acceleration Drills (3:32)
See It From the Race Officer’s POV (5:10)
Three Ways to Approach a Start (2:14)
Start Type #1 - A ‘Shifty’ Day (8:43)
Start Type #2a - A ‘Favoured Side’ Day - Left Side Race Track (6:19)
Start Type #2b - A ‘Favoured Side’ Day - Right Side Race Track (6:01)
Start Type #3 - A ‘Steady Wind’ Day (6:21)
Communication and Teamwork (2:57)
Have a ‘Plan B’ Ready (4:40)
Chapter 6 Assessment
CHAPTER 7: Tactics
Tactics - Making Good Decisions (2:05)
Upwind - Boat-on-Boat Tactics (21:15)
Downwind - Boat-on-Boat Tactics (12:51)
G.A.S. - Gains, Angles, Shifts! (5:37)
Linking the Catspaws (9:15)
When to Take Your Foot Off the G.A.S. (5:53)
Chapter 7 Assessment
CHAPTER 8: Strategy
Intro to Strategy (3:20)
Why Strategy Matters (11:11)
Fundamentals of Strategy (11:21)
Strategy for Different Day Types (19:36)
Toed-In Wind (9:22)
Torben's Rule (6:43)
Clouds In Strategy (6:07)
Race Day Homework (6:46)
Waves & Current (10:25)
BONUS INTERVIEW: How to Use SAP's Online Strategy Tool, with Musto Skiff World Champion Bruce Keen (15:53)
Chapter 8 Assessment
CHAPTER 9: Weather (Wind, Waves & Tide)
Intro - Why Worry About the Weather? (2:27)
Weather Fundamentals (19:14)
Onshore Winds & Sea Breeze (19:28)
Offshore Wind (3:54)
Great Sailors Who Read the Breeze (11:01)
Clocking the Weather Patterns (4:57)
Intro to Waves (10:32)
Rogue Waves (5:00)
Get to Grips With the Current (13:44)
Setting Your Weather Priorities (2:33)
How Hamish Became a Go-To Weather Expert (15:17)
BONUS INTERVIEW: How to Predict Wind, with America's Cup Weather Analyst Jon Bilger (65:39)
Chapter 9 Assessment
CHAPTER 10: Mental Strength
Intro to Mental Strength (3:32)
Get Into “The Zone” (18:43)
The Learnable Skill of Mental Strength (13:59)
Applying Mental Skills to Sailing (7:32)
The 10 Traits of the Ideal Sailor (2:51)
More About Those 10 Ideal Traits (15:20)
Marry or Divorce? (5:04)
Keelboat Comms (4:52)
Calibrating Your Mental Skills (13:18)
RESOURCES: Mental Training
Chapter 10 Assessment
CHAPTER 11: Final Planning
Intro to Planning (2:19)
Plan Your Priorities (14:42)
Identify Your Priorities (9:56)
Getting Clarity (16:11)
Taking Breaks (13:29)
Normalising the Extraordinary (9:40)
Coping with the Curveballs (7:02)
Travel & Logistics (17:08)
Chapter 11 Assessment
CHAPTER 12: Racing
Ready to Race? (17:47)
Stepping Stones to Greatness (14:55)
Why Mistakes Are Your (Temporary) Friend (14:18)
How to Win (and Lose) on Your Road to Gold (23:37)
Postscript: A Life in Sailing, Well Lived (5:40)
Chapter 12 Assessment
Hamish's 45 Min Core Strength & Flexibility Workout
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