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.

Preparation tips with Neil Driscoll

Preparing for a Cat 2 race from Pittwater all the way to Southport takes a lot of time. Neil Driscoll from Above and Beyond Boating points out a few tips on crew organisations which can make the preparation a little easier for the skipper and the team.

Neil, through his many years as an experienced sailing mentor points out that some teams overlook the simple tasks of preperation which sometimes can take the longest.

High Anxiety in the 2015 Pittwater to Coffs High Anxiety in the 2015 Pittwater to Coffs

“Developing your team into their roles earlier rather than later betters their performance on water, however, developing their roles off water can greatly improve the boat’s logistics for the race.” Said Neil.

Just like on the boat, team members have their set roles and task list. Similar format should follow on from that off-water.

“A skipper/owner doesn’t sail the boat on their own so they shouldn't do everything off water on their own” Said Neil.

“Examples of task allocation include passing on the Safety Audit co-ordination, team uniforms and even the social aspect of the event. Having someone organise all the social stuff like where to go afterwards to celebrate makes the experience for the team all that much better” Neil added.

Just by thinking a little outside the box and getting the team to help out where possible will make the race that much more enjoyment for all.

For more handy safety and preperation tips visit www.aabboating.com

 

Auric’s Quest for Pittwater to Southport honours

Fred Bestall’s return to Australia and the yacht racing scene marks a big step up from his time living in California in the 1980s racing a heavy one-tonner, the last competitive boat he owned.

Three months ago Bestall bought Bob Steel’s 2002 Sydney Hobart winner called Quest and in early January 2017 he’ll contest the very first Club Marine Pittwater to Southport Yacht Race sailing the rebadged Auric’s Quest for his home state of Queensland and the finish partner, Southport Yacht Club.

“My old boat was a one-tonner I bought from Denis Connor in the ‘80s that was either very fast or very slow, no in between, whereas my new boat is a 46-foot dinghy and a much higher level of racing,” said Bestall talking about his entry in the 370 nautical mile sprint due to start off Barrenjoey Headland at 1pm on Monday January 2, 2017.Aurics Quest credit: Tina DialAurics Quest credit: Tina Dial

Three days before the 10th Brisbane to Keppel Race back in August, Bestall took ownership of Steel’s champion Nelson/Marek design and renamed it Auric’s Quest, after his company and the Latin term for gold. He set off with a pre-assembled crew for what turned out to be a baptism of fire – a breezy and ultimately record-breaking run north for the eventual line honours winner, Wild Oats XI.

Le Billet hands the boat keys to a RPAYC Youth Team

Club Marine Bluewater Pointscore Series 

The Bird Island race was held on Saturday and saw 14 boats compete, a great fleet to see!
The fleet enjoyed the southerly winds to get them to Bird Island before battling to work their way home in a dropping breeze. 

For Le Billet owners Mark Tinworth and Mark Waterhouse this BWPS Season they have handed the 'keys to the boat' to a team of youth members seeking to develop their offshore skills. The team will be competing in all the BWPS offshore races with the Club and competed in the CYCA Sydney to Gold Coast race in July.  Mark Tinworth says "Its been great to be able to offer the run of the boat to the youth team, they have heaps of energy and are keen to learn big boat sailing"....
 
Mark Waterhouse says “ We looked back on the days when Perpetual Motion took YD to Coffs and we thought to ourselves, why is this not happening any more, so we got a few of the YD crew together for 2015 and 2016 race and we all had a great time . So then we decided to get the YD crew to commit to the full BWPS and we will commit to providing some training for them, and we ended up with half the crew YD and half the crew Le Billet regulars. A big thanks to Rachel for rounding up the YD and doing the sell on them.
 
It has worked out fantastic, the key is to give the YD crew key positions on helm, main , pit and trim and not just send them up front .In fact we have oldies doing bow and mast. The YD kids are super keen to learn stuff like tactics, navigation etc and of course Safety at Sea (particularly on overnight races). As one of the YD said, “we need a few oldies on board for when it all goes pear shape".

A summer sailing bonanza …

A summer sailing bonanza …

·       Club Marine Pittwater to Southport Race +

·       Bartercard Sail Paradise Series

Australia’s east coast offshore sailing scene will take on an exciting new dimension in early January with the staging of the inaugural Club Marine Pittwater to Southport ocean race, followed by a new-look Bartercard Sail Paradise series out of Southport Yacht Club, on the Gold Coast.

The race to Southport, which will start on January 2 with the coastal passage extended to 370 nautical miles from the traditional new year race to Coffs Harbour, to a finish line set off Southport Surf Club, the organisers of Sail Paradise seized on the opportunity to have that event become an added incentive for sailors to race north from Pittwater.

Currumbin Wildlife Sanctuary Offer

Bring the family to Southport! After the race why not join the family and visit the Wildlife Currumbin Sanctrary, Special Offer for competitors, recieve 50% discount on admission:

http://www.cws.org.au/cws-ticket/general-admission/ Select your tickets and add the coupon code “SYC2016”
 

Frantically finding a new boat for the Club Marine Pittwater to Southport race

The yacht Frantic’s demise on the rocks at Grassy Island during the last race of Airlie Beach Race Week in August could easily have meant the withdrawal of the first Queensland entry for the Club Marine Pittwater to Southport Yacht Race starting in less than four months’ time.

Instead, skipper Graham Furtado is scouting for a new 40-footer and though the timeframe is tight, he’s planning to secure a replacement by the end of October and still be part of the Royal Prince Alfred Yacht Club’s first offshore race to Queensland setting off on January 2, 2017 from the mouth of the Hawkesbury River.

Frantic was competing at the Airlie Beach regatta when its spinnaker became wrapped around the forestay. Winds gusting up to 30 knots kept knocking the Sayer 40 over and dragging it towards the shore, while the tide sucked the stricken vessel in the same direction. Eight crew members were rescued by fellow competitors and the boat was left, only to wash out to sea and sink. Frantic was eventually located by a diver, who saw the mast tip sticking out at low tide off Olden Island, and refloated, then towed ashore where Furtado’s insurance company classed it a write-off.

Prepare for the Bluewater Pointscore Series - Lifejacket & Training Special

With Race 1 of the Club Marine Bluewater Pointscore Series completed, its time to prepare for the rest of the Series.

Above and Beyond Boating have all the training courses you need for Racing, Cruising, and International Charters. For those planning on participating in theClub Marine BWPS Series including the Club Marine Pittwater to Southport Race, ABB have put together a fantastic deal on Lifejacket and acessories required by all crew that also includes an offshore training session.

Included in the special is a Spinlock Deck Vest with hammer activation, the worlds smallest GPS enabled PLB, AIS beacon set to activate automatically with DSC, whichard safety tether, offshore emergency training session. 

Register for the Club Marine BWPS Series here. If you are looking to crew in the offshore Series, be it Short Ocean Pointscore, BWPS or the Pittwater to Southport Race, register with the CrewWithMe system.

Entry opens for Club Marine Pittwater to Southport Yacht Race

Entry is open for the first-ever Club Marine Pittwater to Southport Yacht Race, the lead-in offshore race of the New Year and one of the major events to fall within The Royal Prince Alfred Yacht Club’s sesquicentenary year (150yrs).

The Notice of Race and entry is available from the event website www.pittwatertosouthport.com.au

Given the damage to Coffs Harbour marina caused by a powerful east coast low in June, and uncertainty about the timing of repairs, last month the organising club announced it was moving the finish of its key coastal event further north, to Southport for 2017.Pretty Woman, the first entrant racing in the 2012 Pittwater to Coffs Pretty Woman, the first entrant racing in the 2012 Pittwater to Coffs

The 370 nautical mile race will commence from the traditional Pittwater start line north of Palm Beach Headland at 1pm on January 2, 2017, and finish some two to four days later, depending on the size of the boat and sailing conditions.

Mark Griffith, owner of the RPAYC based Ker 40 Showtime that was built and launched as Midnight Rambler back in 2011, is throwing his name in for the new race and says, “I think it’s a great change and I’m really looking forward to it”.

The same Australian Sailing Category 2 requirements apply to the Pittwater to Southport Race. Importantly, the progressive Sydney Northern Beaches club doesn’t require owners to carry expensive HF radios, a major cost saving introduced for the 2015 Coffs Race. Instead the fleet is monitored round-the-clock via the Yellow Brick tracking system, plus organisers will use VHF radio communications, mobile and Satellite phone technology to stay in touch with the fleet.

 

 

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, 2019 and run through to 9 January, 2019.

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.

Social Media Links

 View Event Photographs on Facebook, Twitter or Instagram #pitt2paradise

   

  

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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