Boat Transport Company

The following are basic concepts for a small boat training class:

1)  Understanding of the parts of the Laser and what they are used for.
Example – when to release or tension the Cunningham, Vang, outhaul etc.
2)  More confident and aggressive use of the main sheet.
Example – hand over hand pinkies forward after rounding
3)  Upwind and downwind covering of other boats
4)  Understanding of the center of effort and resistance.
Exmple – steering with your the heel of your boat through shifts downwind
5)  Hiking Technique 
Example – When to hike when going around the weather and leeward marks, starts, and near other boats
6)  Ability to recall rules, signals, changes, and where they can be found in the SIs and Rule Book.
http://www.sailing.org
7)  Concepts of VMG
There is also a need for nutrition and hydration.  I noticed that by the end of the day you were much more tired than you need to be.  I recommend bringing more fresh juice or purified water with you while racing small boats.  Many people also bring nutrition bars or other snacks.
In addition to learning the skills of sailing you also much be in athletic shape to improve quickly.  Here are some exercises and a time line for both your skills and your athleticism for Olympic Class Laser sailing.  They focus on your major muscle groups used and endurance.  Both of us are not in the shape we should be in for a full weekend regatta in heavy air.  REMEMBER START SLOW and don’t burn out!
Month 1
–Start a weekly Laser racing schedule where you always race a Laser at some venue once (or more!) a week.  This will improve your ability to sail the boat and become more comfortable maneuvering. 
–Begin a cross country training program.  This could be on foot, long distance rowing, long brisk walks, or on a bike.  This will help your endurance and keep you alive in race three or four on Sunday of a two day race.
–Start studying – make sure you read the updates for rules, keep up to date on major sailing events when rules have made the difference on the bullet, read the Olympic Class Laser Tuning Guide, Read the 2005-2008 Rules, watch other racers from a coach or committee boat.
–Sail in at least three different environments this month.  This could be sound water, lake water, and a river water.  This will give you more experience with variable currents, shifts, and velocity.
Month 2
–Sail the Laser in variable types of racing environments at least once a week.  This could include gate racing, match racing, and big fleet racing. 
–Begin using weights to strengthen your major muscle groups used while racing small boats.  This includes Quadriceps, Biceps, Abdominal, Back (Lower Back VERY IMPORTANT),  and Triceps.
Month 3
–Visit at least one professional racing seminar or sail trim seminar.  Many yacht clubs and sail makers do this for free once a month.
–Enter into a major weekend or one day race.  You will need to pay a racing fee and request the boat from the club at a meeting (DO NOT FINISH DFL).