The overlap between wind speeds is dependent on your rig, weight and fitness levels.

Size: px
Start display at page:

Download "The overlap between wind speeds is dependent on your rig, weight and fitness levels."

Transcription

1 by Pata Sailing and Tuning Guide Author: John Greenwood, September 2007 (updated January 2008) The recommendations within this guide are based on a Pata B4 Finn using a Pata red label mast and North HV-2 sails. Other manufacturers masts or sails may require variations on these settings. Wind Range Analysis: There are Four sailing / wind conditions for us to consider:- Sub-Powered 0-4 knots Force 0-1 Under-Powered 3-8 knots Force 1-2 Full-Powered 6-10 knots Force 2-3 Over-Powered knots Force 3 plus The overlap between wind speeds is dependent on your rig, weight and fitness levels. For example a 100kg helm with a soft rig and flat sail could be under-powered in 10 knots of breeze, whereas an 85kg helm with a stiff mast and full sail could be over-powered at the same wind speed. Before setting any of the following information "in stone", get some feedback from your sailmaker or knowledgeable club or class members on the "look" of your rig and it's "match" to your body weight and sailing style. Remember, some of us get more tired than others.so it s what suits you that s important

2 Primary Guidelines for B4 set-up Overall Objective To make the boat easy to sail in order to focus our efforts, vision and enjoyment on the race. Pre-Race checks:- Mast has at least 6 mm of variable sized chocks behind the bearing block suggest 3 x 1mm, 2 x 1.5mm. Mast set up correctly at deck level measurement from aft edge of bearing surface of deck ring to aft edge of deck moulding should be approx 60mm Mast rake - measuring 6m from hoisted halyard shackle (to mast lock or sail up ) down to inside edge of black band on top of boom when boom on centreline, pulled down to aft deck set mast rake to measure 31kg on your tension gauge bolt in max aft Foils in reasonable order with good fit in boat (leading edges of foils should be kept free from nicks, scratches etc.; 80% induced drag on foils comes from leading edge faults) Variables to consider for each sailing / wind condition:- Body Mast chocks - / rake bolt Traveller

3 Wind Range: Sub-Powered Objective To keep the boat moving ignore the marks, by that I mean don't point the boat in the direction of the next mark and wait for the wind to come. Look for the breeze use the shifts just as you would upwind. Upwind Body Mast Rake Traveller Forward of thwart to retain maximum waterline length, to leeward to minimise wetted surface area. Max. aft, to promote more feel. This will allow the leech to open and promotes air flow across the sail thus creating lift and hence more boat speed. Max forward to promote more feel. Board fully down. Up toward centre. So that end of boom is approx 15cm outboard of gunwale. If you try to narrow the sheeting angle too much the boat will feel stalled in these drifting conditions. Better to keep the boat moving and sheet in a little as speed increases. Eased above deck so that sail entry looks even and a similar shape to when fully powered. On a little depends on how flexible you are taking. Tight. Pull on to you get a single crease across the foot of the sail. This will open the leech of sail and promote air flow. Off, to keep max. draft of the mainsail at approx. 45%, i.e. just the mast side of half way between mast and leech. Sail dependent approx mm back from aft of mast Downwind Body Keep relaxed. Position your body so you maximise the water-line length of the boat heeling to leeward and in a way that enables you to keep your head up, looking out of the boat. Not Applicable The least you can - to keep the boat moving in a straight line. You actually need more than you think because you are always reaching in order to keep the boat moving.

4 Traveller? Remember that the rudder is a brake and that you want to minimise your body movements. You should try and steer the boat with the mainsheet. The sequence should follow mainsheet movement, slight rudder, mainsheet, rudder Think of the rudder as the fine tune not the main steering device. Pull the mainsheet in to luff up and let off to bear away, using the rudder only to correct your actions. Off. Consider putting some on to gybe to add a bit of bite. As upwind. Off Off Focus For Sub-Powered Keep the boat moving as a priority, don't automatically point the boat. Look at other boats around you to help your understanding of what is happening to the wind. Try taking a purchase from your mainsheet system or sheet directly from the boom to improve your feel of the pressure in the sail. Get comfortable, move smoothly and in a controlled way. Use your body and the hull shape to steer the boat. (To bear away heel boat to windward and ease mainsail - to head up heel boat to leeward and harden mainsail). Remember - the rudder acts as a brake

5 Wind Range: Under-Powered Objective Minimise the use of the rudder through the co-ordinated trimming of the mainsheet and movements of the body. Luff up in the lulls, bearing away in the gusts. Upwind Body Mast Rake On windward side of boat, not hiking. Sit at or just behind thwart (get someone to tell you when your bow is just in the water). Mid range i.e. if fully powered is all chock s in and 31kg on the tension gauge then you need to take at least 3mm of chocks out add them back in as wind speed increases and you begin to feel yourself hiking. The fundamental rule is feel some like neutral, some a little more helm, it s up to you but this should get you in the right ball park. If the waters choppy, don t rush to add more chocks sail against other boats and add gradually flat water, you can be less cautious Traveller Leave full forward. This will put more of the emphases on your chock settings. Fully Down cm below centreline, sheeting boom over inside edge of side deck and transom. The mainsheet is your main speed control get the boom on the deck but watch your leach tell tales keep the top (batten) one just flying. On a little depending on how well you tack. Eased. Just enough to let the creases out. Off. Flat water ease 2 3 cm. As chop increases pull in to approx 1 cm Downwind Body Keep the legs out straight, relax, and twist forward. Position your backside so that the transom is not dragging and pull the boat upright and on top of you until the boat sails in a straight line.

6 On the B4 this can often be not much windward heel at all feel the boat and steer with the mainsheet minimising rudder movement Not applicable When running pull the board up until the knuckle (transition from straight edge to radius) is level with the top of the c/b case. Reaching, add depending on how close it is. Traveller? As sub-powered with the addition of body movement into the trimming/steering sequence. To steer and trim the boat, the sequence is now mainsheet, body. The mainsheet movement now acts as fine tune and the rudder shouldn't really need to be used at all. I sheet the mainsheet direct from the boom or a 2:1 purchase, I find this gives me a smoother movement and adds greater control over the boat. Be careful allow the leach to have a little life - don t pull on so much that the leach dies stops moving. As wind increases pull on gradually - less is best. When running as upwind, reaching ease a little to let any creases out along the foot of the sail. Off. Off. Primary Focus For Under Powered Be smooth. Use Body weight to steer the boat minimising rudder movement. Look for more wind on the water. Begin to concentrate on pointing. Do not pinch, keep boat flowing. Get the mainsheet setting right and then remember what it feels like. Keep it feeling the same and look at the race not the mainsheet. If the feeling goes, look at the sail again

7 Wind Range: Full Powered Objective To find "the groove" & race the boat to your maximum physical and mental potential. To be aware, and understand, the available options at any moment in time. To select those options that most effectively contributes to meeting your pre-defined goals and objectives. Upwind Body Hiking comfortably and within yourself: do not get stressed or over tired, it's not a hiking competition! Set the boat up so you are comfortable and can concentrate on the racing. Do not hike too far aft, get some feedback as to when your bow is just in the water to maximise waterline length. Mast Rake Traveller All chocks in on flat water, up to 1.5 mm out of choppy Mid range if you re sure that wind will drop. Max aft if you re not sure or think will increase. Fully Down End of boom on outer edge of gunwale. Boom on the deck, e telltales lifting at the same time. Ideally the top one should always lift a little earlier than the others but just a little. Off, or if no traveller then set telltales as above. Pull out to put creases back in as helm increases more than desirable. May need to trim on a little to ease helm as it increases more than you feel comfortable with. Add sooner rather than later in chop, don t be so quick to add in flat water. Back of mast on chop 5mm 10mm back in flat water.

8 Downwind Objective Fast and low. SPEED, SPEED, SPEED! Body Fluid body movement co-ordinating mainsheet and the tiller movements. Position yourself so that your hips are always further inboard than your shoulders. Lock your feet and legs in a that enables you to move your backside if you need to. You should feel locked in (solid) from your hips down and fluid (flexible) from the waist up. In this wind condition the boat should be kept perfectly upright when reaching and heeled to windward on a run until the helm is neutral. After some practice you can steer the boat on a run with your shoulders & mainsheet movements. out (ease main a little) to bear away, sheet in a little to luff up. By twisting your hips so that you are facing "half forward" you your head in such a way that it makes it easier to see the waves, gusts and the race. Your body ing is the absolute key in these conditions if you are to evolve your style and technique to the extent that lets your body sail the boat and your mind race it. Not Applicable Knuckle to the top of the c/b case. If you are trying to steer the boat without using the rudder on the run by coordinating shoulders and mainsheet, then less centreboard makes me feel less secure and less confident. Traveller? If you re man enough just go 1 to 1. If you re anything like me want to keep thinking up the next leg, try 2 to 1 and focus on steering As the mainsheet is your main speed control upwind so the vang becomes your speed control off-wind. I mentioned earlier that you need less than you think. What happens is that as you pull on the vang the mast bends and de-powers the sail. You therefore have to trim the vang to

9 the overall sail shape not just the leech shape as in other boats. By pulling on the vang until the luff tell-tales fly at the same time, you should be in the correct ball park. If in doubt, ease it off a bit. Off a little, whilst easing the tack a little. This will vary by sail manufacturer, however, in all cases look to just drop the creases out of the foot, so that it offers an un-creased full shape. To avoid letting the outhaul off too much, tie a restring strap at the outboard end of the boom. This allows you to un-cleat the outhaul as you bear away round the windward mark and immediately begin to concentrate on your body ing and the race. Off Ease off the tack a little to open the lens of the sail. Primary Focus For Full Powered Sheer enjoyment, sailing at its most comfortable and rewarding. Let the boat flow and concentrate on how the boat feels. If it begins to feel dead, ease the outhaul a fraction. If the wind increases momentarily, pull the outhaul and / or cunningham on a bit and feel the boat "squirt" forward as you hike a little harder to keep the boat perfectly upright. If you hike out hard as you can or feel that the extra effort does not fit into the days plan, pinch a little during the gust to keep the boat upright. Keeping the mast perpendicular the water helps the centreboard to maintain its maximum efficiency as well as reducing the amount of rudder you need to use to keep the boat sailing in a straight line

10 Wind Range: Over-Powered Warning - The change from being fully powered to being over powered can happen very quickly. The effective management of the transition can lead to significant improvements in performance and hence your enjoyment. Control movements are made progressively and sequentially "in a spiral" as wind speed increases over and above your fully powered maximum. This amounts to effective use of the outhaul, tack and controls during racing and the correct set up of the mast chocks and c/b bolt before you start the race. Objective Keep upright. Be confident. Go fast and have fun. Upwind Body Mast Rake C/B Bolt Traveller Keep relaxed, hike a little further towards the back of the pussy pads At least 3mm out for flat water, 4mm plus in a chop or you think the breeze will increase (18 20kts plus) Max aft.? Eased but no more than 30 mm outside gunwale. Boom on deck if you let it up the sail is more powerful. On just a little depending on your tacking. Full On. On moving to Full On in gusts. Full On. Downwind Body As full-power but further back in the boat.? Traveller? Over trim slightly by sheeting to the top tell-tale. Use less than you would for fully powered. On - no need to ease it.

11 Off consider pulling on for a tight overpowered reach Off consider pulling on for a tight overpowered reach Primary Focus For Over Powered Keep the boat upright; anticipate changes in wind speed, up and down. Trim through your cycle to depower the boat (outhaul, tack, cunningham) reverse the order to add power to the boat as the wind speed drops. Focus your attention on how the boat feels. You are trying to create a power level from the variables under your control that matches the available power with in your own body. If you feel strong add a little power. As you get tired trim the boat to match that feeling. Always plan to be in control. Set the boat up to work within your own physical capabilities AND HAVE FUN! On behalf of Suntouched and Pata Marine we would like to thank John for producing this excellent guide. We are sorry that he has decided to temporarily end his Finn sailing and are looking forward to seeing him again in a B4 Finn before too long. John has invested an enormous amount of time in the tuning of his B4 Finns over a two year period and is one of the most experienced B4 Finn sailors in the world. His considerable regatta successes during this time demonstrate that he has put the knowledge gained to excellent use and it is hoped that by sharing this with others they will enjoy their B4 Finns as much as John has!

THE FLYING SCOT A BASIC GUIDE TUNING AND SAIL TRIM By Harry Carpenter

THE FLYING SCOT A BASIC GUIDE TUNING AND SAIL TRIM By Harry Carpenter THE FLYING SCOT A BASIC GUIDE TO TUNING AND SAIL TRIM By Harry Carpenter Tuning the Flying Scot Rig Boat set up In setting the mast rake on a Flying Scot, most Scot sailors run a tape measure up the mast

More information

Dee s tuning and sailing thoughts for the Farr 400

Dee s tuning and sailing thoughts for the Farr 400 Dee s tuning and sailing thoughts for the Farr 400 I have had a great time sailing the Farr 400 both in Dubai, the Med and San Francisco. In all sorts of conditions, 0-30 knots.. The boat is light, powerful

More information

Learn to Sail at MIT

Learn to Sail at MIT Learn to Sail at MIT Please read this before the next class and practice your knots: the bowline and the stunsail tack bend. Rigging Check with the dock staff to see if there are any restrictions. Grab

More information

J/24 Tuning Guide San Diego models

J/24 Tuning Guide San Diego models San Diego models Thanks very much for purchasing your J/24 sails from North Sails we appreciate your business. The following tuning guide is meant to be a starting point in setting up your boat for your

More information

Tata Steel Sailing Club Margam. Tips for Laser Sailing

Tata Steel Sailing Club Margam. Tips for Laser Sailing Tata Steel Sailing Club Margam Tips for Laser Sailing Introduction Whether you re a novice fresh from the level 2 course, you ve been sailing a Laser for a little while, or you re an experienced sailor

More information

J/70 Tuning Guide. onedesign.com Follow North Sails on... For any question you may have on tuning your J/70 for speed, contact our experts:

J/70 Tuning Guide. onedesign.com Follow North Sails on... For any question you may have on tuning your J/70 for speed, contact our experts: Photo Paul Todd/OUTSIDE IMAGES For any question you may have on tuning your J/70 for speed, contact our experts: Tim Healy 401-683-7997 tim.healy@northsails.com Will Welles 401-683-7997 will.welles@northsails.com

More information

RS300 OWNER S MANUAL. LDC Racing Sailboats, Trafalgar Close, Chandlers Ford, Eastleigh SO53 4BW, GBR Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800

RS300 OWNER S MANUAL. LDC Racing Sailboats, Trafalgar Close, Chandlers Ford, Eastleigh SO53 4BW, GBR Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800 RS300 OWNER S MANUAL LDC Racing Sailboats, Trafalgar Close, Chandlers Ford, Eastleigh SO53 4BW, GBR Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800 INTRODUCTION Congratulations on the purchase of your

More information

Quantum Tuning Guide 2002

Quantum Tuning Guide 2002 Quantum Tuning Guide 2002 A reference guide to the set-up, tuning, and trim for the Beneteau First 36.7 One-Design Class Bill O Malley - Quantum Sail Design Group Beneteau First 36.7 One-Design Class Administrator

More information

COMMON SAILING GLOSSARY OF TERMS

COMMON SAILING GLOSSARY OF TERMS COMMON SAILING GLOSSARY OF TERMS Abeam Aboard Anchor Aft Off to the side of a vessel at right angles to the boat s centerline. On or in the boat A device used to hold a boat to the sea bottom At, near

More information

Leaving a Leeward Shore

Leaving a Leeward Shore Handling Notes Leaving the Beach The 49er is different from most other boats because of the effect of the fully battenned main and the light hull weight. It has often been said that leaving the beach is

More information

Nor thbr id ge Sailing C lub Rescuing Centreboard Dinghies

Nor thbr id ge Sailing C lub Rescuing Centreboard Dinghies FOREWORD The following draws heavily on an article written by Don McKenzie of the Northbridge Sailing Club 20 years ago. It has been augmented and updated with the assistance of experienced rescue crew

More information

OWNER S MANUAL. LDC Racing Sailboats, Trafalgar Close, Chandlers Ford. Eastleigh SO53 4BW, England Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800

OWNER S MANUAL. LDC Racing Sailboats, Trafalgar Close, Chandlers Ford. Eastleigh SO53 4BW, England Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800 OWNER S MANUAL LDC Racing Sailboats, Trafalgar Close, Chandlers Ford. Eastleigh SO53 4BW, England Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800 1 CONTENTS 1. INTRODUCTION 2. SPECIFICATIONS AND DRAWINGS

More information

RS400 www.ldcracingsailboats.co.uk

RS400 www.ldcracingsailboats.co.uk RS400 OWNER S MANUAL LDC Racing Sailboats, Trafalgar Close, Chandlers Ford, Eastleigh SO53 4BW, GBR Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800 www.ldcracingsailboats.co.uk INTRODUCTION Congratulations

More information

How To Sail A Winner Optimist

How To Sail A Winner Optimist Rigging Manual Winner Optimist Congratulation on the purchase of your new Winner Optimist. Reading this manual will help you with the rigging and preparation for correct use and subsequent high enjoyment

More information

CHOOSING RIGS for Marblehead class yachts

CHOOSING RIGS for Marblehead class yachts January 2006 SAILSetc Miscellaneous Information MIM02 CHOOSING RIGS for Marblehead class yachts introduction The unrestricted nature of the class rules and the relatively large number of rigs permitted

More information

STEP I INSERT MAST. IA. Roll out the sail with the zippers facing upwards.

STEP I INSERT MAST. IA. Roll out the sail with the zippers facing upwards. STEP I INSERT MAST IA. Roll out the sail with the zippers facing upwards. IB. Push the mast all the way to the top of the sleeve with one hand on the mast inside the boom cutout and one hand pulling the

More information

RS600 OWNER S MANUAL. LDC Racing Sailboats, Trafalgar Close, Chandlers Ford, Eastleigh SO53 4BW, GBR Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800

RS600 OWNER S MANUAL. LDC Racing Sailboats, Trafalgar Close, Chandlers Ford, Eastleigh SO53 4BW, GBR Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800 RS600 OWNER S MANUAL LDC Racing Sailboats, Trafalgar Close, Chandlers Ford, Eastleigh SO53 4BW, GBR Tel. +44 (0)23 8027 4500 Fax. +44 (0)23 8027 4800 www.rssailing.com INTRODUCTION Congratulations on the

More information

Rigging Manual. 1 Parts of the Hull. 2 Parts of the Sail. 3 Sunfish Mast Kit. 4 Bailer Installation. 5 Ratchet Block Installation

Rigging Manual. 1 Parts of the Hull. 2 Parts of the Sail. 3 Sunfish Mast Kit. 4 Bailer Installation. 5 Ratchet Block Installation SUNFISH SUNFISH RACE SUNFISH Rigging Manual 1 Parts of the Hull Go-fast tip number one: Read this rigging guide first. 2 Parts of the Sail 3 Sunfish Mast Kit 4 Bailer Installation 5 Ratchet Block Installation

More information

OWNER S MANUAL Version 2

OWNER S MANUAL Version 2 OWNER S MANUAL Version 2 CONTENTS 1. INTRODUCTION 2. EC CONFORMITY AND IDENTIFICATION 3. SAFETY INFORMATION 3.1 Design Category 3.2 Loading 3.3 Safety Equipment 3.4 Capsize Recovery 3.5 Air Tank 3.6 Man

More information

How do sails work? Article by Paul Bogataj

How do sails work? Article by Paul Bogataj How do sails work? Article by Paul Bogataj Sails are wings that use the wind to generate a force to move a boat. The following explanation of how this occurs can help understand how to maximize the performance

More information

Learning to Sail. Small Boat Sailing at the UCLA Marina Aquatic Center Section 2: Introduction to Single-Handed Sailing. By Vladislav J.

Learning to Sail. Small Boat Sailing at the UCLA Marina Aquatic Center Section 2: Introduction to Single-Handed Sailing. By Vladislav J. Learning to Sail Small Boat Sailing at the UCLA Marina Aquatic Center Section 2: Introduction to Single-Handed Sailing By Vladislav J. Mikulich Learning to Sail Small Boat Sailing at the UCLA Marina Aquatic

More information

DRAGON FORCE RESTRICTED CLASS RULES 2014

DRAGON FORCE RESTRICTED CLASS RULES 2014 Dragon Force Restricted Class Rules 2014 2013 Version 1.3 1.0 DRAGON FORCE RESTRICTED CLASS RULES 2014 Version 1.3 Dragon Force Rules Committee 2014 Introduction The Dragon Force project started in 2011

More information

SAILMAKERS INSTRUCTIONS WEBSITE VERSION

SAILMAKERS INSTRUCTIONS WEBSITE VERSION SAILMAKERS INSTRUCTIONS WEBSITE VERSION CONTACT FORESPAR FOR A DRAWING AND VESSEL-SPECIFIC DIMENSIONAL DATA (ITEMS A - K ON PAGE 2) SPECIAL NOTE TO SAILMAKERS: PLEASE READ THESE INSTRUCTIONS CAREFULLY

More information

Soch Sails DF65 Rig Kit Manual

Soch Sails DF65 Rig Kit Manual Soch Sails DF65 Rig Kit Manual A simple yet useful guide to building a new rig for a DF65 written in a manner that you can understand without needing a degree in rocket science or membership of MENSA.

More information

INSTALLATION MANUAL «SD» RANGE

INSTALLATION MANUAL «SD» RANGE INSTALLATION MANUAL «SD» RANGE The FACNOR model SD is the easiest Reefing System in the world to install. You will see, it is designed for a quick and simple installation. It can be fitted without precise

More information

Weta Class Rules. This introduction provides an informal background and is not part of the Weta class rules.

Weta Class Rules. This introduction provides an informal background and is not part of the Weta class rules. Introduction The Weta is a trimaran developed by Weta Marine Ltd. Weta hulls, beams, hull appendages, rigs and sails shall only be manufactured by Weta Marine Ltd or their appointed manufacturers. A hull,

More information

points of sail beating reaching running

points of sail beating reaching running History of Sailing Throughout history sailing has been instrumental in the development of civilization. The earliest representation of a ship under sail appears on an Egyptian vase from about 3500 BC.

More information

Aquarius Sailing Club Basic Dinghy Sailing

Aquarius Sailing Club Basic Dinghy Sailing 1 2 AQUARIUS SAILING CLUB BASIC DINGHY SAILING April 2009 Prepared by: Mike Baker & Richard Cannon Acknowledgements The following publications were referred to in the preparation of this training handbook.

More information

DRAGONFLITE 95 RESTRICTED CLASS RULES 2016

DRAGONFLITE 95 RESTRICTED CLASS RULES 2016 DragonFlite Force 95, Restricted Class Rules 2016 2013 Version 1.1 1.0 DRAGONFLITE 95 RESTRICTED CLASS RULES 2016 Version 1.1 DF Racing Rules Committee 2016 Introduction The DragonFlite 95 (DF95) project

More information

INTERNATIONAL FIREBALL CLASS RULES 2003

INTERNATIONAL FIREBALL CLASS RULES 2003 INTERNATIONAL FIREBALL CLASS RULES 2003 Copyright 2003 Fireball International IFCR 2003 - Page 1 INTERNATIONAL FIREBALL CLASS RULES - INDEX page 1 GENERAL...5 1.1 Objective...5 1.2 Language...5 1.3 Design...5

More information

Safe Manual Handling Operation. Improving Everyone s Health & Safety

Safe Manual Handling Operation. Improving Everyone s Health & Safety Safe Manual Handling Operation Improving Everyone s Health & Safety What Is Manual Handling? Any transporting or supporting of a load by hand or bodily force This includes: Lifting, putting down, pushing,

More information

UNIVERSITY OF WISCONSIN - MADISON

UNIVERSITY OF WISCONSIN - MADISON UNIVERSITY OF WISCONSIN - MADISON HOOFER SAILING CLUB July 2002 (7/15/02) Contributing writers and editors: Sean Geib, Arthur Gurevitch (470 ManuaD,Jay Jaeger, Liz Leslie, Jim Rogers Graphic layout and

More information

Class Rules Effective 1st April 2013

Class Rules Effective 1st April 2013 Class Rules Effective 1 st April 2013 TABLE OF CONTENTS CLASS RULES 1 OBJECTIVES OF THE CLASS RULES 1 2 ADMINISTRATION 1 3 CONSTRUCTION AND MEASUREMENT 3 4 REQUIRED EQUIPMENT WHEN RACING 10 5 CREW 10 6

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

INTERNATIONAL TECHNO 293 CLASS RULES

INTERNATIONAL TECHNO 293 CLASS RULES INTERNATIONAL TECHNO 293 CLASS RULES INDEX INTRODUCTION... 3 C.9 Sails...8 PART I ADMINISTRATION Section A General A.1 Language... 4 A.2 Abbreviations... 4 A.3 Authorities and Responsibilities4 A.4 ISAF

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

A cascading 16:1 vang for the Coronado 15

A cascading 16:1 vang for the Coronado 15 cascading : vang for the Coronado Justin Mills, cvangguide@justinmills.com pril 0, 00 This guide is written with the assumption that you are replacing an existing (underpowered) vang on your Coronado.

More information

EXTREME 40 CLASS RULES 2012

EXTREME 40 CLASS RULES 2012 EXTREME 40 CLASS RULES 2012 EFFECTIVE FROM 1 ST AUGUST 2012 Published 1/8/12 INDEX PART I ADMINISTRATION Section A General A.1 Language... 3 A.2 Abbreviations... 3 A.3 Authorities... 3 A.4 Administration

More information

Range of Motion Exercises

Range of Motion Exercises Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at

More information

Passive Range of Motion Exercises

Passive Range of Motion Exercises Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended

More information

About Hitting a Golf Ball

About Hitting a Golf Ball About Hitting a Golf Ball There are three key principles you need to understand about hitting a golf ball, before you can have success learning how to hit a golf ball: 1) Deliberate Hit ( A to B) - You

More information

PLATU 25 CLASS RULES. The PLATU 25, designed by Bruce Farr, was adopted as a recognised class in November 2005.

PLATU 25 CLASS RULES. The PLATU 25, designed by Bruce Farr, was adopted as a recognised class in November 2005. PLATU 25 CLASS RULES 2008 The PLATU 25, designed by Bruce Farr, was adopted as a recognised class in November 2005. INDEX PART I ADMINISTRATION Section A General A.1 Language... A.2 Abbreviations... A.3

More information

Larger versions have been built for a Cal-40, a Santa Cruz 52 and a Beneteau 57.

Larger versions have been built for a Cal-40, a Santa Cruz 52 and a Beneteau 57. Emergency Rudder Design - the Soft Rudder by Paul Kamen The emergency rudder is one of those required big-ticket items that can become a complicated and expensive part of Pacific Cup boat preparation.

More information

INTERNATIONAL J/80 CLASS RULES 2013

INTERNATIONAL J/80 CLASS RULES 2013 INTERNATIONAL J/80 CLASS RULES 2013 Published Date: 4 th April 2013 Effective Date: 19 th April 2013 INTRODUCTION This introduction only provides an informal background and the International J/80 Class

More information

STEADYfast Stabilizer Installation Notes Fifth Wheel and Travel Trailers 11/23/13

STEADYfast Stabilizer Installation Notes Fifth Wheel and Travel Trailers 11/23/13 STEADYfast Stabilizer Installation Notes Fifth Wheel and Travel Trailers 11/23/13 (See Supplemental Instructions for trailers with heavy duty round footplates and/or Power Leveling Systems) PHONE SUPPORT

More information

Design Considerations for Water-Bottle Rockets. The next few pages are provided to help in the design of your water-bottle rocket.

Design Considerations for Water-Bottle Rockets. The next few pages are provided to help in the design of your water-bottle rocket. Acceleration= Force OVER Mass Design Considerations for Water-Bottle Rockets The next few pages are provided to help in the design of your water-bottle rocket. Newton s First Law: Objects at rest will

More information

family games Taking the kids swimming is a great way of making sure they re moving around and having fun. And to help you get them into

family games Taking the kids swimming is a great way of making sure they re moving around and having fun. And to help you get them into swim family games Taking the kids swimming is a great way of making sure they re moving around and having fun. And to help you get them into the pool, we ve come up with loads of great swimming games to

More information

INTERNATIONAL J/70 CLASS RULES

INTERNATIONAL J/70 CLASS RULES INTERNATIONAL J/70 CLASS RULES Version 2012-03 Effective Date: 15 August 2012 INTRODUCTION Prior to the Class being formed with suitable By-Laws in place and with at least 200 active owners, J Boats Inc.

More information

September 14, 2003. Trivia bout the Bay Sailing Lingo. Treasure Island -- just beyond the Patapsco!

September 14, 2003. Trivia bout the Bay Sailing Lingo. Treasure Island -- just beyond the Patapsco! September 14, 2003 Treasure Island -- just beyond the Patapsco! As I read about other sailors adventures in exotic places such as Mexico, Caribbean and Central America - I fantasize what it would be like

More information

Safe Lifting/ Back Safety Training. Environmental Health and Safety

Safe Lifting/ Back Safety Training. Environmental Health and Safety Safe Lifting/ Back Safety Training Environmental Health and Safety Why Back Safety is Important Back injuries are considered by OSHA the nation s #1 workplace safety problem Back injuries are often: Very

More information

Learning to Sail. Small Boat Sailing at the UCLA Marina Aquatic Center

Learning to Sail. Small Boat Sailing at the UCLA Marina Aquatic Center Learning to Sail Small Boat Sailing at the UCLA Marina Aquatic Center Located at 33º 58 04.5" N 118º 26 47.9" W Elevation: 36 above sea level 14001 Fiji Way Marina del Rey, CA 90292 Phone: (310) 823-0048

More information

Prasara Yoga Lesson: Iguana Asana for Leg Swoops

Prasara Yoga Lesson: Iguana Asana for Leg Swoops Prasara Yoga Lesson: Iguana Asana for Leg Swoops About the author: Jason Erickson, CST, ACE-PT, NCTMB has been teaching Circular Strength Training since 2004. A personal trainer, yoga instructor, and massage

More information

Stand with your feet hip-width apart and your weight equally distributed on both legs (A).

Stand with your feet hip-width apart and your weight equally distributed on both legs (A). Introduction to balance exercises Balance exercises can help you maintain your balance and confidence at any age. Balance exercises can also help prevent falls and improve your coordination. For older

More information

How To Stretch Your Body

How To Stretch Your Body Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

INTRODUCTION TO POSITIONING. MODULE 3: Positioning and Carrying

INTRODUCTION TO POSITIONING. MODULE 3: Positioning and Carrying MODULE 3: Positioning and Carrying Blankets, pillows and towels, sandbags, carpet on the floor, a doll with floppy limbs that can be positioned i.e. not a hard plastic doll, display materials. Icebreaker

More information

SAILING MANUAL For All Corsair Models

SAILING MANUAL For All Corsair Models SAILING MANUAL 28 24 For All Corsair Models November, 1997 Sailing Manual For All Corsair Models Including F-24, F-28 and F-31 This manual has been compiled to help you to operate your craft with safety

More information

MM 45 Charter Catamaran Subchapter "T" - 49 Passenger

MM 45 Charter Catamaran Subchapter T - 49 Passenger MM 45 Charter Catamaran Subchapter "T" - 49 Passenger Make: MM 45 Charter Catamaran Model: Subchapter "T" - 49 Passenger Length: 45 ft Price: $ 600,000 Year: 2015 Condition: New Location: Portland, United

More information

A completely new mast from Seldén

A completely new mast from Seldén A completely new mast from Seldén Long, stiff and loaded Modern sailcloth and sail design call for longitudinal stability. Most rating systems call for rigs without running backstays. Seldén s new mast

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

The Racing Rules of Sailing Q & A s Booklet

The Racing Rules of Sailing Q & A s Booklet International Sailing Federation The Racing Rules of Sailing Q & A s Booklet Last update: 18 February 2013 Ariadne House, Town Quay, Southampton, Hampshire SO14 2AQ, UK Tel +44 (0)23 80 635111 Fax + 44

More information

Reduce Stress with This 15-Minute Restorative Yoga Sequence

Reduce Stress with This 15-Minute Restorative Yoga Sequence Reduce Stress with This 15-Minute Restorative Yoga Sequence Try this short, stress-busting restorative yoga sequence to ease tension around the holidays, at work, and more Stress it s something everyone

More information

DISPLACEMENT POWER CATAMARANS

DISPLACEMENT POWER CATAMARANS DISPLACEMENT POWER CATAMARANS KURT HUGHES SAILING DESIGNS www.multihulldesigns.com Displacement Power Cats Most of the large power catamarans that I see are designed by large design offices, and in my

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

More information

LearnToRun10K Program

LearnToRun10K Program LearnToRun10K Program So you ve decided you d like to LearnToRun10K! If you ve never run before, or if you ve not done any running for 3 months or longer, then this is the program for you! You ll notice

More information

Why Back Safety is Important

Why Back Safety is Important Back Safety Why Back Safety is Important Back injuries are considered by OSHA (the Occupational Safety and Health Administration) as the nation's #1 workplace safety problem. Back Injuries are often: Very

More information

IMPORTANT INFORMATION - PLEASE READ. Table of Contents. Introduction. General Information

IMPORTANT INFORMATION - PLEASE READ. Table of Contents. Introduction. General Information IMPORTANT INFORMATION - PLEASE READ Introduction Congratulations! Welcome to the world of the ELLIPTICAL CROSS TRAINER. The ELLIPTICAL CROSS TRAINER is one of the finest and most comprehensive pieces of

More information

www.the Floor Heating Warehouse.co.uk

www.the Floor Heating Warehouse.co.uk www.the Floor Heating Warehouse.co.uk Underfloor Heating Installation Guide (Grundfoss Pump System) General Overview: Our water based underfloor heating system can be installed by your own plumber or heating

More information

EXCAVATOR SAFETY TRAINING

EXCAVATOR SAFETY TRAINING EXCAVATOR SAFETY TRAINING INSPECTION CHECKLIST INSPECTION AREA INSPECTION RESULTS Sat. Unsat. N/A Comments Carrier & Car Body Rotation system Tracks Rollers Frame, welds, bolts Drive system Upper Structure

More information

High Alpha 3D Maneuvers

High Alpha 3D Maneuvers High Alpha 3D Maneuvers Harrier Pass Elevator Back Flip Parachute Whip Stalls Rolling Harrier 3D Rolling Turn 3D Knife Edge C-82 Rudder Warmup Note: Every flight mode and maneuver presented in this section

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

Exercises after breast or upper body lymph node surgery

Exercises after breast or upper body lymph node surgery Exercises after breast or upper body lymph node surgery Surgery may limit the strength and movement of your arm. These exercises are helpful if you have had: breast surgery with or without lymph node removal

More information

Commentary Drive Assessment

Commentary Drive Assessment Commentary Drive Assessment Time start: Time finish: Candidate s Name: Candidate s Email: Date of Assessment: Location: Candidate s Supervisor: Supervisors Contact Number: Supervisors Email: Assessor s

More information

rarecorvettes.com, joe@rarecorvettes.com, (831) 475-4442 Pacific Time Zone

rarecorvettes.com, joe@rarecorvettes.com, (831) 475-4442 Pacific Time Zone INTRODUCTION TO WHEEL ALIGNMENT A SHORT COURSE ON WHEEL ALIGNMENT, FRONT AND REAR PREPARED FOR THE N.C.R.S. NATIONAL CONVENTION JUNE 29 TO JULY 5, 2012 by: JOE CALCAGNO, RARE CORVETTES rarecorvettes.com,

More information

Suitable for: Beginners with absolutely no previous experience. Beginners who appear particularly shy or nervous.

Suitable for: Beginners with absolutely no previous experience. Beginners who appear particularly shy or nervous. Lesson plan 1: CHORD STRUMMING FOR THE BEGINNER Suitable for: Beginners with absolutely no previous experience. Beginners who appear particularly shy or nervous. Prerequisites: None General Objective:

More information

KWIK SEW 'S SEWING ROOM SERIES

KWIK SEW 'S SEWING ROOM SERIES KWIK SEW 'S SEWING ROOM SERIES MEASURING & BASIC ALTERATIONS Use the expertise behind KWIK SEW patterns to help achieve a perfect fit! Measuring the body and choosing the correct size pattern. A PERFECT

More information

Information and exercises following dynamic hip screw

Information and exercises following dynamic hip screw Physiotherapy Department Information and exercises following dynamic hip screw Introduction A dynamic hip screw is performed where the neck of femur has been fractured and where there is a good chance

More information

FREEBIRD THE ORIGINAL D.I.Y. ORNITHOPTER! Tools and Glue. Required Materials

FREEBIRD THE ORIGINAL D.I.Y. ORNITHOPTER! Tools and Glue. Required Materials Do not try to make your ornithopter using "household materials". If you want it to fly, you have to build it right. FREEBIRD THE ORIGINAL D.I.Y. ORNITHOPTER! Wingspan: 16 inches Weight: 1/4 ounce The Ornithopter

More information

Kriya for Negative Mind

Kriya for Negative Mind Kriya for Negative Mind Bron: The Ten Light Bodies of Conciousness van Nirvair Singh Khalsa So So So So Hung Hung Hung Hung 3 MINUTES. Let s start with this pranayam. It s going to be a 4:4 breathing pattern.

More information

If you put the same book on a tilted surface the normal force will be less. The magnitude of the normal force will equal: N = W cos θ

If you put the same book on a tilted surface the normal force will be less. The magnitude of the normal force will equal: N = W cos θ Experiment 4 ormal and Frictional Forces Preparation Prepare for this week's quiz by reviewing last week's experiment Read this week's experiment and the section in your textbook dealing with normal forces

More information

Indoor Rowing. Sailing Guide. By Eddie Fletcher in collaboration with Dr Pete Cunningham RYA Exercise Physiologist - GB Olympic Sailing Team

Indoor Rowing. Sailing Guide. By Eddie Fletcher in collaboration with Dr Pete Cunningham RYA Exercise Physiologist - GB Olympic Sailing Team Indoor Rowing Sailing Guide By Eddie Fletcher in collaboration with Dr Pete Cunningham RYA Exercise Physiologist - GB Olympic Sailing Team Concept 2 Indoor Rowing Sailing Guide Contents Indoor Rowing Sailing

More information

Hull-Sailplan balance, lead for the 21 st Century. Andy Claughton, Richard Pemberton, Martyn Prince. Wolfson Unit M.T.I.A. University of Southampton

Hull-Sailplan balance, lead for the 21 st Century. Andy Claughton, Richard Pemberton, Martyn Prince. Wolfson Unit M.T.I.A. University of Southampton Hull-Sailplan balance, lead for the 21 st Century. Andy Claughton, Richard Pemberton, Martyn Prince. Wolfson Unit M.T.I.A. University of Southampton Introduction. Up until the relatively recent past much

More information

START FINISH. 5 yards 5 yards

START FINISH. 5 yards 5 yards Agility, Plyometric & Conditioning Drills Pro Agility Objectives: Improve athletic ability and body coordination during sudden change of direction 1. Measure out a 10 yard area with 5 yard increments 2.

More information

Spinning Basics Page 1 of 7

Spinning Basics Page 1 of 7 Spinning Basics Page 1 of 7 Why Spinning? Its fun, challenging and you get a great cardiovascular workout in a short amount of time in a group environment. It is like taking a two-hour bike ride in 45

More information

A Short Course on Wheel Alignment

A Short Course on Wheel Alignment A Short Course on Wheel Alignment In its most basic form, a wheel alignment consists of adjusting the angles of the wheels so that they are perpendicular to the ground and parallel to each other. The purpose

More information

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around

More information

FOOTSTRAPS FOOTSTRA FOOTSTRAPS SLIP INTO SOMETHING MORE COMFORTABLE!

FOOTSTRAPS FOOTSTRA FOOTSTRAPS SLIP INTO SOMETHING MORE COMFORTABLE! Cribby 2/9/04 9:17 am Page 1 SLIP INTO SOMETHING MORE COMFORTABLE! This month s INtuition is for everyone trying to get into their footstraps, with all the info you could possibly need taken directly from

More information

Coaching Tips Tee Ball

Coaching Tips Tee Ball Coaching Tips Tee Ball Tee Ball Overview The great thing about tee ball is that there are very few rules to learn and that the game is all about involving lots of kids. It s about making sure all players

More information

Standard Operating Procedure for Handling an Inanimate Load

Standard Operating Procedure for Handling an Inanimate Load Standard Operating Procedure for Handling an Inanimate Load Moving and handling an inanimate load/s is a key part of the working day for most employees. Moving inanimate loads can take place in many different

More information

New PROFURL Furling Systems: The Best of our Technology for all our Customers. Racing Systems: Performance & Ease of Use for 6 to 20 m boats

New PROFURL Furling Systems: The Best of our Technology for all our Customers. Racing Systems: Performance & Ease of Use for 6 to 20 m boats Racing Systems: Performance & Ease of Use for 6 to 20 m boats New PROFURL Furling Systems: The Best of our Technology for all our Customers Cruising Systems: Strength & Security for 5 to 26 m boats Cruising

More information

Dave s Sheet Metal Bending Brake

Dave s Sheet Metal Bending Brake Dave s Sheet Metal Bending Brake I started building a Zenith CH601XL from plans in mid January 2006. After several failed attempts to bend the rudder spar I ended up going to a local sheet metal shop for

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Posture: Alive and kicking

Posture: Alive and kicking Posture: Alive and kicking Bring your swing to life; get out of your own way and your golf will be Alive and Kicking. You should be comfortable when you go for a walk in the park or when you lie in bed

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

The Swing Speed Report

The Swing Speed Report The Swing Speed Report Learning the Secrets of Longer Drives Table of Contents Learning the Secrets of Longer Drives... 2 1. Keep it Flowing... 4 2. Load the swing around the right leg... 5 4. Swing Faster

More information

THE INTERNATIONAL SKEET GUN MOUNT

THE INTERNATIONAL SKEET GUN MOUNT THE INTERNATIONAL SKEET GUN MOUNT By B J McDaniel Assistant Shotgun Coach As printed in USA Shooting News One of the rules in International Skeet to make the game more challenging is the requirement to

More information

Agility Training for 4-H Dog Club (Page 1 of 5

Agility Training for 4-H Dog Club (Page 1 of 5 Agility Training for 4-H Dog Club (Page 1 of 5 A-Frame (Beginning= 4 apex, Intermediate= 5 apex, and Advanced= 5 6 apex) Step 1. Set A-Frame low or flat. Setting the A-frame flat will let the dog become

More information

Laser Parts Locator. 2010 LaserPerformance

Laser Parts Locator. 2010 LaserPerformance Laser Parts Locator 52 90660 Laser Sails 9403 - Full rig, rolled, Hyde 9400 - Full rig, folded, Hyde 940 - Full rig, rolled, North 9407 - Full rig, folded, North FULL 95868 RADIAL 89034 95867 95866 4.7

More information

Body Positioning & Lifting Techniques

Body Positioning & Lifting Techniques Body Positioning & Lifting Techniques Body Positioning But no matter what task we are undertaking we MUST Think through the task and we MUST Prepare ourselves before we attempt to complete them. If we

More information

BACKING UP PROCEDURES FOR SCHOOL BUS DRIVERS

BACKING UP PROCEDURES FOR SCHOOL BUS DRIVERS LEADER S GUIDE 2498-LDG-E BACKING UP PROCEDURES FOR SCHOOL BUS DRIVERS Quality Safety and Health Products, for Today...and Tomorrow Introduction This video is designed to demonstrate backing up training

More information

Material 1. Dolly, hand cart, wheel cart, large box, back belt

Material 1. Dolly, hand cart, wheel cart, large box, back belt 29CFR 1926.20(b)-Accident Reduction, 29CFR 1926.21- Safety Training & Education Back and Lifting Safety Preparation 1. Read Applicable Background information and related Company Policy Chapter. 2. Make

More information