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Road To Gold: Optimist Edition
CHAPTER 1: Principles of Peak Performance
Intro to Road To Gold (14:38)
Mindset for the Road To Gold (3:22)
Learning to Learn (12:26)
Cooperation (8:57)
Respect (7:35)
Motivation and Determination (9:24)
Self-Sufficiency (7:10)
BONUS INTERVIEW: Russell Coutts and his Road to 1984 Gold (57:50)
Chapter 1 Assessment
Resources Chapter 1
CHAPTER 2: Fitness & Nutrition
Medical Disclaimer
Intro to Fitness (12:59)
Analysing the Optimist Fitness Requirements (4:46)
Before and After Sailing: Warming Up and Cooling Down (5:26)
Nutrition During Sailing Days (10:59)
Rest and Recovery (5:03)
Muscle and Core Endurance (4:50)
Cardio for Sailing (6:04)
BONUS VIDEO: Hamish's 45 Min Core Strength & Flexibility Workout (38:33)
Chapter 2 Assessment
Resources Chapter 2
CHAPTER 3: Equipment (Selection and Maintenance)
Intro to Equipment (2:12)
Sailor Cards
Not Losing Before the 5 Minute Gun: Equipment Preparation (4:00)
Understanding Spars by Giulietti (48:33)
Understanding Sails by One Sails (14:49)
Understanding Foils by N1 Foils (31:27)
Understanding Hulls by Winner Optimist (19:57)
Decision Time - Pick Your Gear (10:40)
Hacking Your Optimist (4:31)
Chapter 3 Assessment
Resources Chapter 3
CHAPTER 4: Boat Handling & Technique
Chapter 4 Start
Intro to Boat Handling (4:32)
Tacking by Xavier García (10:14)
Tacks Video Gallery (2:44)
Gybing by Alex Demurtas (15:25)
Gybes Video Gallery (0:41)
Acceleration by Ton Thörn (3:19)
Accelerations Video Gallery (0:57)
Around the Marks by Henric Wigforss (12:16)
BONUS VIDEO: Acceleration by María Perelló (2:59)
Handling Exercises by Pablo Ruiz (4:33)
Chapter 4 Assessment
Resources Chapter 4
CHAPTER 5: Understanding the Boat (Trim, Theory & Technique)
Intro to Understanding the Boat (7:47)
Trimming Your Boat by CD Sails (23:02)
María Perello: Being Light Isn't An Excuse (7:57)
Ian Walker: Smoothness Is a Must (11:30)
Upwinds Video Gallery (6:28)
Jaime Ayarza: Downwinds for Days (30:09)
Alex Demurtas: Downwind the Motorway to Pass Boats (14:59)
Alex Demurtas: Being One with the Waves (13:03)
Downwinds Video Gallery (6:05)
Chapter 5 Assessment
Resources Chapter 5
CHAPTER 6: Starting
Intro to Starts (1:53)
Pre-Race Routine (7:55)
Where Should I Start? (3:29)
Defending Your Spot (8:08)
Transit Lines & Accelerating (5:22)
Tricks with a compass (4:55)
Chapter 6 Assessment
Resources Chapter 6
CHAPTER 7: Tactics
Intro to Tactics (18:04)
Sailing in Your Group (6:12)
Upwind Mark Approaches (11:11)
Tactical Principles (7:03)
CHAPTER 8: Strategy
Intro to Strategy (4:25)
Intro to Day Types (3:10)
Day Type: Favoured Side (13:01)
Day Type: Playing the Phases (7:54)
Day Type: Broken Wind (8:55)
Course Geometry (14:06)
Reaching Priorities (7:23)
Downwind Priorities (8:11)
Venue Preparation: What Day Are We In? (6:16)
BONUS INTERVIEW: How to Use SAP's Online Strategy Tool, with Musto Skiff World Champion Bruce Keen (15:02)
Chapter 8 Assessment
Resources Chapter 8
CHAPTER 9: Reading The Day (Wind, Waves & Tide)
Describing Wind (3:08)
Describing Waves (6:19)
Land and its Effects (8:26)
Clouds and its Effects (6:49)
Current and its Effects (14:11)
BONUS INTERVIEW: How to Predict Wind, with America's Cup Weather Analyst Jon Bilger (65:39)
Chapter 9 Assessment
Resources Chapter 9
CHAPTER 10: Game Day (Psychological Prep & Parent/Coach Manual)
Medical Disclaimer
Intro to Game Day (11:32)
Arousal Levels (6:55)
Stress & Self Confidence (11:12)
Concentrating (12:21)
The Learning Process (8:37)
A Video Guide to Mental Imagery (7:50)
Parent's Role in Sailing (16:50)
BONUS: Mental Imagery & Self-Talk with Dr. Tim Herzog (62:38)
BONUS: The 10 Traits of the Ideal Sailor by Hamish Willcox (2:51)
BONUS: More About Those 10 Ideal Traits by Hamish Willcox (15:20)
RESOURCES: Mental Training
Chapter 10 Assessment
Resources Chapter 10
CHAPTER 11: Rules
Intro to Rules (14:28)
Rules at the Start (5:37)
Rules in the Upwind (14:04)
Rules in the Reaching (6:17)
Rules in the Downwind (10:14)
Rule 42 (15:55)
Communication: Signals and Flags (15:04)
Preparing Protests (8:48)
Measurements (7:11)
Chapter 11 Assessment
Resources Chapter 11
Bonus Section
Guide: How to prepare for a World Championship with Henric Wigforss and Santiago Lange (20:02)
Q&A: Winning in Strong Winds with Marta Mansito (62:34)
Q&A: The Winning Routine with Weka Bhanubandh (64:52)
Q&A: Pushing Each Other to the Podium with Iker Mugica & Joan Domingo (67:57)
Q&A: Team Racing Secrets with Pablo Muñoz & coach Happy Alegre (58:03)
Q&A: Beating 300+ Boats with Jesper Karlsen & coach Marcello Meringolo (56:06)
BONUS: Mental Imagery & Self-Talk with Dr. Tim Herzog
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