Snacking for energy

In a previous article we spoke about the importance of the hydration in a long ocean race but in this article Tana talks us through the benefits of snacking and eating “good” carbs.

Firstly, what are “good carbs?”

A simple Google search will tell you that carbohydrates are pretty much in everything we eat but there are good carbs and not so good carbs. Good carbs are simply carbs from fruits, wholegrains, seeds which provide a sustained energy release rather than a quick sugar fix which give you a high and a low.

In an ocean racing scenario you’re looking at sustained energy to keep you focused for longer and push through those long stints on the rail. The key to this sustained energy there are are two factors, constant snacking and eating the right carbohydrates.

Constant snacking.

Why snacking? Well, a big issue with ocean racing is that you are always busy and sometimes eating can be pushed down the priority list. By doing this your body starts to crave really energy rich foods to replenish the energy lost from the lack of eating. You may already know that after a long ocean race with no food you come back to shore with a craving to head down to the local burger shop.

Eating big meals takes up a lot of energy to digest giving you less energy to perform. It’s best to try and avoid this by grazing throughout the race. Keep snacks in your jacket pockets and skippers can constantly remind their team to graze to help keep up the energy levels.

Fact: Sumo wrestlers tend to eat 2 meals a day. One lunch and one dinner and skip breakfast. They eat till they feel sick then nap to ensure they don’t “burn” too much of what they ate.

Satellite Phone, Radios & Installation requirements & Pre Race Checks

NoR Appendix C – Satellite Phone, Radios & Installation requirements
The following requirements add to the requirements of the AS Special Regulations Part 1 for Category 2 races.

1. All boats shall carry a functional Satellite Phone that has message receiving capability and has coverage for the duration of the race and will either be connected to mains power or have a spare battery.
All phones must be capable of sending and receiving SMS Text messages and telephone calls.
The telephone number for the Satellite Phone must be submitted in the Boats Entry Form and details of the phone submitted on the Satellite Phone Declaration Form available on the event website.

2. All boats shall have installed VHF radios which must be capable of transmitting and receiving on:

VHF – Channels 16, 19, 22, 67 (Weather/Navigation Warnings), 72, 73, 77, 78, 80 and 81.
Emergency aerials (VHF) are required, and they must have their mounting brackets and cabling permanently installed.
Boats shall provide the OA a valid Radio Inspection Certificate (VHF) certified by a Marine Electrician or qualified Radio Technician, to verify the adequacy of the installation and operation of the radio.
Boats sailing shorthanded must carry an extra portable VHF radio receiver / transmitter or an extension speaker near the helming station.

3. All boats must carry a fully charged mobile phone (3G or 4G), with the number submitted in the Boat’s Entry Form with the Organising Authority.

4. Boats using HF Radios as a means of emergency communication in addition to the boats Satellite Phone and VHF radio must be capable of transmitting and receiving on:

HF - Channels 4125khz, 4483khz, 6215khz, 6516khz, 8176khz (Weather/Navigation Warnings), 8291khz or 12290kHz during day light hours and Distress and calling frequencies.
Emergency aerials (HF) are required, and they must have their mounting brackets and cabling permanently installed.
Boats using HF Transmitters shall provide the OA with a valid Radio Inspection Certificate (HF) certified by a Marine Electrician or qualified Radio Technician, to verify the adequacy of the installation and operation of the radio.

Pre-race: Satellite Phone check & HF Radio check

All Boats must carry out a pre-race Satellite Phone check between 28th December 2016 and 1st January 2017 with the Race Committee.
The boat Owner or Person-in-Charge shall contact the Race Committee by sending a text message to +61 427 477 854, stating the boats name, sail number and skippers name, if received a reply of “Received” will be sent to the phone number (note the number used MUST be the one listed under Satellite phone in the Boats Entry form and on its Satellite Phone Declaration form.

Boats using HF radios for emergency communications must carry out a pre-race radio check between 27th December 2016 and 1st January 2017 with Charleville Radio (managed by Kordia). All such boats shall carry out their pre‐race Radio check on 4125, 6215, 8291 kHz or 12290 kHz during day light hours.

The boat owner or person in charge shall first make contact with Kordia by telephone prior to testing on 02 6230 7463.
A minimum of 3 x 3 strength/readability on two of the radio frequencies must be met for the Kordia operator on shift to pass the radio check.

During the Race
Boats must maintain a 24-hour listening watch for the duration of the race on VHF Channel 16.
For radio communications, a boat’s name may be abbreviated to no more than two words. The Race
Committee may alter boat names, where appropriate, for radio and satellite phone communications.
 

Baggage Service to SYC

Chris from Kranks Transport Services is providing the baggage service to Southport.  If you have done the Sydney to Hobart or Sydney to Southport from the CYCA in the last ten years you may have used their services.

Kranks  will need to get confirmation from each yacht as to whether you are planning to use their service. This to ensure that they the right size vehicle to carry everyone's gear.

Could you please email Chris with an approximate list of items you plan to send with us with particular note to any large or heavy items such as RIBS or delivery mains.

If you could also let Kranks know if you have made other arrangements that would be appreciated.

Please note Krnaks will only be able to guarantee cartage for crews that confirm they will be using us prior to December 19th 2016.

Kranks are also looking being able to provide a return service (to RPAYC only) in the unfortunate event of retirement as we are planning on staying in Southport for a couple of days.

If you have any questions please do not hesitate to call.

 

Chris

This email address is being protected from spambots. You need JavaScript enabled to view it.

0414784649

Kranks Transport

Club Marine Pittwater to Southport Yacht Race length draws keen skippers

Two skippers drawn by the longer distance of January’s first-ever Club Marine Pittwater to Southport Yacht Race have marked the January 2, 2017 start date and are busy preparing crews and their steeds for the first offshore event of the New Year. 

Credit_Alex_McKinnonCredit_Alex_McKinnonCredit_Alex_McKinnon

Entry has been extended to December 15, 2016 by the Royal Prince Alfred Yacht Club. Enter herefor the monohull, short-handed and multihull divisions.

Preferring a two to three day race to the usual day and a half ocean passage from Pittwater to Coffs Harbour is a key reason for both Steven Czapp’s entry as a first-time skipper of a boat he knows well, and Phil Bennett’s return since 2010, the last time he and King Billy competed in the RPAYC’s traditional calendar opener.

Since 2013 Turbulence, the first Adams 11.9m out of the mould back in 1979, has racked up 20,000 nautical miles in the Melbourne to Osaka and Brisbane to Vanuatu plus other major ocean races under previous owner Eric Marsh, Czapp’s step-father.

He gifted the boat to Czapp at Easter this year and the new skipper has equally big plans racing under the flag of Southport Yacht Club, the Pittwater to Southport race finish partner.

Czapp prefers the longer hauls for the experience and feeling of “getting away from the world” as he begins his quest to tackle a bigger goal - next year’s Rolex Sydney Hobart yacht race.

Weather-wise the Queenslander says beam reaching in 25 knots for the 370 mile race back to his home port would well suit the five tonne Turbulence, once known as Newcastle Flyer.

Bennett seconds a similar forecast. Made of King Billy Pine, his custom made John King design called King Billy is a heavy-built boat that prefers heavy weather. “We’d like the wind from the north and reasonably rough,” Barnett said. “Because the boat’s heavy, she doesn’t bounce around like the modern boats - that’s when we get a handicap advantage. As soon as it goes behind and light, then we’ve got a problem.”

Speaking from his 5,000 acre sheep and wheat farm near Yass, where Bennett spends a third of the year way from Sydney’s northern beaches and his boat of almost a quarter century, he added, “Lengthening the race is a good thing and Southport is a great destination. 

“We did the boat up to make the Hobart last year. We are all getting a bit old and not too keen to go to Hobart again, and when the Alfred’s announced the race would end at Southport that was more in line with us. We like to go to sea a bit longer than a day and a half.”

Bennett had King Billy built 24 years ago, in 1992…. “the reason the original crew are starting to retire,” he laughs. “It was built as a cruising boat but I went racing because I wanted to get into as many extreme situations as I could, and still be comfortable. Really I’ve just raced it since it was launched, in the Lord Howe Island race and it’s been to Coffs Harbour 10 times. It’s had a really good offshore career.”

The 2017 Club Marine Pittwater to Southport bluewater race will start at 1pm on Monday January 2 to the north of Palm Beach headland and take the fleet up the New South Wales coast and into south east Queensland. It will conveniently feed into SYC’s Bartercard Sail Paradise Series starting on Sunday January 8 and SYC is delighted to offer free berthing from the finish of the Pittwater to Southport race to the end of Sail Paradise, on Thursday 12, to owners entered in both events.

SYC has also arranged 10% accommodation discounts, at Hilton Surfers Paradise and Mantra. Email This email address is being protected from spambots. You need JavaScript enabled to view it.for the booking codes.

On December 19, 2016 the RPAYC’s competition called ‘The Prep’ closes and one lucky winner will score the $700 prize pack, including a GoPro Hero 5. Full details on the Facebook page.

Enter here

Facebook page

@pitt2southport #pitt2southport #southport17

By Lisa Ratcliff /RPAYC media

Further information:

For media informationplease contact:
Lisa Ratcliff m. 0418 428 511 e. This email address is being protected from spambots. You need JavaScript enabled to view it.

For race enquiries please contact:
RPAYC sailing office ph. (02) 9998 3771 e. This email address is being protected from spambots. You need JavaScript enabled to view it.

How's your preparation for the racing going?

With 6 weeks to go until the big race North final preparations are in full swing. This weekend saw the Bird Island to Port Hacking race conducted, with the majority of the fleet finishing in the early hours on Sunday morning. The race gave skippers and crew great oversight sailing experience and tested navigators on rounding the Port Harking Mark. 

Tell your preparation story online at the event facebook page and go into the draw to win a fantastic prize pack! 

Important Race Dates

The start of the Club Marine Pittwater to Soutport Yacht race 2017 is getting closer with 6 weeks to go! Below are important dates for those intending to enter and those that have already entered. 

Event

Date

Close of Entries & Submission of Boat and Crew Eligibility Documentation, prior to:

Thursday 1  December 2016

Last day for amending eligibility documentation

Thursday 15 December 2016

Sailing Instructions available by:

Thursday 8 December 2016

Close of Eligibility Protest submissions

Thursday 22 December, 2016

RPAYC New Years Eve Function 2016 – from 1930hrs

(Tickets available from RPAYC reception)

Saturday 31 December 2016

List of Competitors and Handicaps published by:

Sunday 1 January, 2017

Breakfast and Lunch menu available

– Halyards RPAYC - 0630 – 1700hrs

FoC Bacon and Egg rolls for competitors

– Halyards RPAYC – 0730 – 0830hrs

Mandatory Race and Weather Briefing BoM

– 0900hrs RPAYC

Club Marine Pittwater to Southport Yacht Race Start Times: 1300hrs – Monohulls – 1315hrs Multihulls

Monday  2 January 2017

Presentation for Club Marine Pittwater to Southport Yacht Race – 1800hrs - SYC

Friday 6 January 2017

Bartercard Sail Paradise 2017

Southport Yacht Club’s premier offshore Sailing Regatta, Bartercard Sail Paradise will be held at SYC on the Gold Coast.

For race news and further information, visit www.sailparadise.com.au

Saturday 8 to 12 January 2017

Competitors will be informed by SMS messages of updates to the schedule of events in Southport. Communications will be sent to the number submitted in a Boats Entry.

 

Club Marine Pittwater to Southport Yacht Race set to ROCK!

Royal Prince Alfred Yacht Club’s inaugural Club Marine Pittwater to Southport Yacht Race, starting January 2, is destined to “rock” when the fleet arrives at Southport Yacht Club, on the Gold Coast.

The club has organised “A Night with the Stars” dinner and entertainment extravaganza to welcome the competing crews.

The lead act will be legendary “rocker” Digger Revell. He will be supported by three other high-profile acts: Dennis Knight, Lucy McIntosh plus Vic and Kerrie Kena.

It is scheduled for the evening of January 6.

“Our club wants to make the finish of the Club Marine Pittwater to Southport Race a memorable experience for all competing sailors, and this big night is very much part of that plan,” said Southport Yacht Club’s commodore, Kerry Noyes. “It will also be a great curtain-raiser for our Bartercard Sail Paradise four-race offshore series that starts on January 8.

“Much to our delight, we have secured the services of Australia’s pre-eminent Race Director, Denis Thompson, to take on that role for Sail Paradise.

“We are hoping that many of the crews contesting the Southport Race will join us for Sail Paradise so they can further sample the wonderful experiences the Gold Coast has to offer.”

The Club Marine Pittwater to Southport Race will bring an exciting new dimension to high-summer sailing out of Sydney. The 370-nautical mile course will have magnificent coastal scenery as the backdrop for the entire distance, and there will be some interesting tactical challenges.

Wind out of the southern sector promises exciting downwind sailing; a refreshing daytime nor-easterly will make for warm upwind sailing, and a night-time offshore westerly will provide opportunities to make good gains on the opposition.

Both the Pittwater-Southport Race and Sail Paradise are open to monohull and multihull yachts.

A big welcome awaits competing crews on reaching the finish line. Southport Yacht Club will be providing marina facilities for all yachts.

Details for the Club Marine Pittwater to Southport Race can be found at http://pittwatertosouthport.com.au/

Details for Bartercard Sail Paradise 2017 can be found on the club’s website: www.southportyachtclub.com.au

Beating Dehydration While Ocean Racing

Hydration tips from Tana Anderson, RPAYC’s Head Personal Trainer.

In a previous article we spoke about the importance of getting your team to assist where possible with the logistics of the race off the water. However, another area of which can be overlooked is the diet and physical training plans in preparation for a long ocean race.

This article we look into the best ways to keep hydrated while out racing and minimising fatigue.

Firstly we need to look at what the body will be enduring when racing. A mixture of wind, sun and salt water leads to a common cause of fatigue resulting from dehydration. It’s amazing how fast the body can lose focus when dehydrated

As mentioned, dehydration plays a big role in ocean racing. To combat the problem Tana insists competitors need to develop a good drinking routine a few days beforehand so the body is in peak performance and well hydrated before the race.

“Competitors need to remember that skolling huge amounts of water at during the day won’t hydrate you, I strongly recommend a sustained and consistent drinking routine, I’d suggest keeping a water bottle close by at all times.” Says Tana.

With all the sports drinks on the market it can be tempting to just buy a bottle and be hydrated quicker. However, the marketing gurus behind these products are pushing something that may not be as effective as you think as Tana explains.

“All sports drinks are both good and bad, the high sugar content and acidity doesn’t hydrate you as effectively as water. It can also act as a diuretic making you lose more fluid. If you are wanting to mix up the water I’d suggest either adding a piece of lemon, cucumber or lime in your water or if you want to have a sports drink I’d suggesting alternating sips with water to dilute it.” Says Tana.

“Sports drinks are designed to assist hydration for those in high intensity sports like football. The quick dose of sugar and salts helps replenish the body and also assist in hydration. However, in an ocean racing scenario you’re looking at the long term benefits where sports drinks just don’t cut it.” Tana added.

On top of water intake you do need to consider what else you are taking in which can cause dehydration. Anything which contains caffeine will act as a diuretic, drinks like coffee, energy drinks and some soft drinks will have the opposite effect and will dehydrate you. Yes, this does also apply to alcohol.

A good tip when out racing it’s good to have a urine colour chart in the onboard bathroom. Toilet humour aside, it’s something we have to do and cross checking the colour with a chart can help remind the team to keep up with the fluids. It’s very easy to forget the necessities when racing.

Quick look at beating dehydration

·         Limit caffeinated and sugary drinks prior and during the race

·         Drink small amounts of water throughout the day

·         Try and avoid sports drinks

·         Add lemon, lime or cucumber to your water to add flavour.

There you have it, some easy steps to take to keep your body hydrated and focused for the 2017 Club Marine Pittwater to Southport Yacht Race. Next week Tana will explain the importance of healthy snacking while racing. 

Sitting on the rail in the sun and wind can dehydrate you very quicklySitting on the rail in the sun and wind can dehydrate you very quickly

Have you ever been on a sailing boat where they carried out an evacuation drill?

Last year we asked this same question to everyone who came to our Sea Safety and Survival program. Very occasionally people had been on a boat where a discussion had taken place aroundthis matter. When you’re on a boat it is extremely important that you know at all times how to get out of the boat in an emergency.

 

If there is a fire in an engine bay, it may not be possible to climb over the fire to exit via the companionway. We suggest everyone going on every boat take the time to understand which hatches would be viable as an exit and how they are opened.

Many people who are new to boats do not instinctively understand how to unlocked or open a hatch. The skipper should ensure that all hatches are dogged and not locked when people are on board. This is an easy thing to forget. The crew can and should also check this when coming on board.

When discussing abandonment, or evacuation it is common to be drawn into the evacuation elements and assume people will know what to do in the event of a fire.

As the skipper, you need to identify which hatches can be used by which people in emergencies as exits and show them how to open them. As an example, remember that the lowering of a spinnaker pole to the deck, deck stowage of a dinghy and the physical size of people could mean that not all exits are available to all people all of the time.

 

 

Pittwater to Southport

 

The Pittwater to Paradise Regatta will be starting on Sydney's Pittwater,  1 hour drive north from Sydney's CBD on January 2, 2018 and run through to 9 January, 2018.

The ocean race offers competitors a strategic challenge as they race between the surfline and the current, past unsurpassed scenic coastlines, prior to arriving in one of Queensland's most popular coastal cities. Once on the Gold Coast boats will enjoy a four day series regatta hosted by the Southport Yacht Club.

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Contacts

 

The Royal Prince Alfred Yacht Club
E: This email address is being protected from spambots. You need JavaScript enabled to view it.
T: 02 9998 3700
A: 16 Mitala St, Newport 2106 Australia
W: www.rpayc.com.au

Southport Yacht Club
E:This email address is being protected from spambots. You need JavaScript enabled to view it.
T: 02 6652 4390
A: 1 Macarthur Pde, Main Beach, Queensland, 4217 
W: www.southportyachtclub.com.au