Building your winter training pyramid

As we enter winter, a lot of winter training begins and to make the most of it, try to think of your training like a pyramid: each level supports the one above it. By focusing on strong foundations now, it will benefit your progression and performance for the season ahead. Coaches will tend to use a similar format, but it can be a power tool for self-coaching throughout winter training.

The coaching/self-coaching pyramid

Boat handling – your basics

Boat handling is about repetition and being able to get around the course. Winter is ideal for breaking down core manoeuvres (tacks, gybes, mark roundings) and practicing them until they feel automatic. Even if you can’t sail as often, you can still work on:

• Simulator drills or hiking benches to ingrain movement patterns around the boat.

• Video reviews of past sailing to identify good and poor techniques.

• Short, focused sessions when you do get on the water, concentrating on one skill at a time.

Boat speed – the driving force

Once boat handling is sharp and you are able to get around the course well, speed becomes your focus. Winter is a great time to understand the “why” behind your speed:

• Play with trim, rig settings, and balance in different conditions.

• Compare notes with friends or other sailors.

• Keep a tuning log to track what works best for you in various conditions.

Boat speed is not about magic settings — it’s about knowing your boat so well that you can make it go fast in any condition.

Starting – 80% of the race

Practicing starts in winter training might feel repetitive, but it is vital when the season begins. Use drills to work on:

• Holding position on the line.

• Accelerating with control and getting up to full speed ASAP.

• Reading line bias and time-on-distance.

A strong start isn’t luck — it is built through of clear processes over training sessions.

Strategy – the top of the pyramid

The peak of the pyramid often includes tactics as well as strategy as without the blocks beneath, it is not worth working on boat-on-boat situations or figuring our the best way upwind without good manoeuvres, boat speed and starting. Winter training is a chance to expand your strategic playbook:

• Run “what if” scenarios on paper or whiteboards.

• Practice reading weather models and forecasts.

• Simulate scenarios involving rules such as mark roundings and off the start line.

By the time you’re back in competition, strategy becomes a matter of execution, not guesswork.

The coaching/self-coaching pyramid with event preparation to support summer events

Event preparation – the additional base layer

The additional layer in added to the base of the pyramid as this is a layer with consistent learning and improving throughout your sailing career. Event preparation doesn’t just mean packing your kit bag — it’s about building the habits, routines, and mindset that carry into competition.

• Fitness: Build strength and endurance on land so your body can handle long regattas.

• Equipment: Check sails, spars, and foils for wear.

• Knowledge: Review race documents, rules, and event formats for your target regattas.

Final thought

Winter training isn’t just about staying active, but it is about working your way up the pyramid, one layer at a time. Nail your preparation, sharpen your boat handling, refine your speed, better your starts, and expand your knowledge of strategy and tactics.