PLAN SAIL TRACK, The Ultimate Sailing Guidebook

“Plan Sail Track” The Ultimate Sailing Guidebook by Signe Ronka & Thomas Fogh

This book is a guide to plan and prepare your season helping you reach your peak performance.

– Periodized Planning

– Setting Smart Goals

– Track Your Sailing Success

– Dryland Fitness Tracking

– Nutrition.

PLAN……….

Whether your goal is to make it to the Olympics or sail for fun, achieving any goal takes lots of planning. The first two sections are dedicated to setting your long term and short term goals, so you can see the vision in the future and what you need to work on right now. You will follow two sections called Periodized Planning and Setting SMART Goals.

SAIL/TRAIN……….

If you live, breathe and love sailing, this guidebook was made for you. Whether you are sailing and training for fun, to be on the competitive team, or just to reach your personal best, keep doing what you love to do! The on-shore and off-shore sections will allow you to create structure and consistency with your training.

TRACK………..

The most important measurement to see if you are reaching your goals, is to do some concrete tracking. This guidebook has been set up for a complete year of tracking your fitness, sailing, and nutrition. After every 2-3 months, you are ready to evaluate your progress, reset your goals, and mark down your accomplished goals. Reflect on what worked and didn’t work and then get ready to plan your next 8 weeks.

190 pages

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ABOUT authors

Signe Ronka

CREDENTIALS

NCCP Level 3 Certified National Competitive Coach

NSCA Certified Strength & Conditioning Specialist (CSCS)

Personal Trainer Specialist (PTS)

ACE Fitness Nutrition Specialist

Canada Junior National Medalist 2001

Junior World Championship 2002

Junior Grand Prix Finalist 2002

Signe Ronka is the owner and head coach at FLEXAFIT®, an internationally recognized and certified figure skater fitness training organization. For over 10 years, Signe has coached skaters from beginner level to Olympic champions, as well as actors and athletes in various sports. After immense success in operating multiple programs across Canada, FLEXAFIT has expanded to offer training globally.

Signe has been dubbed the “jump magician” as she helps skaters improve their technique, alignment and strength to produce powerful and consistent jumps. Signe has also been recognized for her innovative and result proven approach to fitness training for figure skaters on and off ice.

Signe has led numerous coach education workshops for Skate Canada Ice Summit, the ISU World Championships Coaches Seminar, Olympic Training Center Rovaniemi, Finland as well as online webinars. Signe has developed off-ice programming content for the ISU Level 2 Coach Certification program, proprietary coach programming for the Olympic Training Center Rovaniemi, Finland as well as a proprietary complete FLEXAFIT certification course for coaches. Signe is the publisher of Figure Skater Fitness magazine, author of PLAN, SKATE, TRACK guidebook and producer & content creator of Figure Skater Fitness JUMP AND TRAIN WITH SIGNE video platform.

Thomas Fogh

CREDENTIALS

NCCP Level 3 Certified National Competitive Coach

Team Canada Coach – 2015 Pan Am Games

Ontario Sailing Team coach – 2014-2018

Participated in 20+ Sailing World Championships

Member Ontario Sailing Team 1983-1987

Member Canadian Sailing Team 1988 – 2001

Multiple Canadian Champion in various sailing classes

U.S., North American and British Champion in various sailing classes

Thomas Fogh brings over 45 years’ experience as a high-performance sailor, competing and training athletes on an international level. Thomas Fogh is the Director of Sailing at the Royal Canadian Yacht Club. For over 5 years, Thomas has used his experience to shape the next generation of sailors with his technical and advanced training programs. As an athlete, Thomas competed internationally in multiple classes before moving into coaching where he has coached Provincial, National and Olympic caliber athletes.

Thomas started sailing at the age of 5 and has been around the sailing industry all his life through the family business. His father was the original designer of the Laser and Laser Radial sails. In addition to being a successful sailor Thomas has worked as a sailmaker, retailer, distributor, coach and program manager. As a result, Thomas has gained a wealth of knowledge to help any level of sailor.

Thomas has competed internationally from a young age which includes finishing top 10 at Worlds and Europeans championships and winning multiple Canadian, US National, North American and British Championship as well as representing Canada at numerous World Championships and competing in 3 Canadian Olympic trials. As a coach, Thomas was successful in developing the Ontario 420 Sailing Team as a top ranked team nationally and creating a Pan Am Development Team leading up to the 2015 Pan Games in Toronto.