Congratulations to All Our 2014 World Champions

COPYRIGHT AND LIABILITY No part of this publication may be reproduced without prior permission of the publishers. The articles and opinions in LaserWorld may not represent the official views of ILCA. The publishers do not accept any liability for their accuracy. Meka Taulbee about... talks Food for the Road

Meka explains how we should think ahead and avoid making poor or hasty food choices which lack nutrition and can slow us down!

At some point during the year most of you and will be much kinder on your body than will travel to a regatta that is not close a bag of chips or a candy bar. You can pack to home. Traveling be it by plane, train a cooler with food to make sandwiches or or automobile is not a license to eat fast wraps (or prepare ahead of time). Items food. Good nutrition, just like your fitness, like melon and celery have a high water needs to start way before you leave for the content and will help keep you hydrated regatta and continue right up until the end. and keep your blood flowing much like Meka Taulbee If you are going to put effort into a nutrition drinking water would. Most signs on the program preparing for a regatta you will highway will advertise supermarkets at CHN, CSNC, CPT only squash your efforts by poor eating en the upcoming exits as well as restaurants. route. This time before the regatta is really Find a supermarket and put together your when your nutrition needs to be spot on. own meal. Many stores now have salad This is only a brief summary bars in them. Remember to shop only the of some of your options, but It may not seem like a couple of quick meals could do that much damage, but perimeter of the store. The fresh food is on hopefully it will help get you the perimeter and the processed food is in headed in the right direction. whenever you travel you are usually sitting down for a long period of time. Your the isles in between. Read labels and look There are lots of different for the sodium content and any ingredients alternatives so you just need metabolism slows down and cannot digest food as well or as quickly as when you are you can’t pronounce or are man-made. to pick the one that works best Look at what type of fats it contains and for you. able to get up and move around. When you eat fast food or food that is mass how much fiber. If you are up to it you produced, like airplane meals, it is made can also find health food supermarkets Why not try with ingredients that will help preserve its that will offer more in the line of salads looking at apps like shelf life such as salt. All of these added and healthy meals to go. Stopping this “Food Tripping”, “Happy ingredients can tend to make you feel stiff, way often provides more of a variety of Cow”, “Fooducate” and and slow. They cause you to retain water choices. Many times I find that what I “TrueFood” ! and all the sitting makes your blood pool in packed already is definitely not what I am different areas instead of flowing freely. craving at that moment. Murphy’s Law I This is why I always suggest that you get suppose! This way you can get something up and stretch on long plane rides or make different each time you stop and you are sure you stop and get out to stretch and also giving yourself a great way to get out walk around if you are driving. I like to do of your seat and stretch out. sprints in the parking lots or rest areas. Restaurants are also an option. A rule This gets your blood moving, increases of thumb is if it is a restaurant with a the O2 intake that your muscles need and drive through you should not be going! helps your body rid itself of the unwanted Salads and plain vegetables along with additives, preservatives and toxins that a source of clean protein are the best can accumulate choices. Be aware that most restaurants It may feel that your food choices are use ingredients with lots of preservatives limited when traveling. Most times you as well. You want to steer clear of anything just want to get something quickly so you that is marinated, fried or sautéed. Choose can keep going. With a little creativity options that are broiled or steamed. and planning you can still eat well and In all of these scenarios you want to be stay on the move. The best strategy is sure to include a healthy carbohydrate and © Meka Taulbe to plan ahead. If you are flying you may protein source. Protein will make you feel want to pack some snacks to hold you full and digest more slowly so will complex Strong breezes often mean we don’t over until you get to your destination. carbs like oatmeal or potatoes. This will realize how warm it actually is! Some suggestions would be fruit, trail mix, keep you from incessantly snacking or granola bars, carrots. It’s always good to making choices that are full of empty bring along an extra bottle of water. It will calories. As always water is a must and Meka is a Certified Personal keep your system flushed so your blood staying hydrated will only benefit you. Trainer and Sports Nutrition keeps circulating and you won’t feel so Today there are apps for every smartphone Consultant with a specialty in slow and thick. that can help you find vegan, vegetarian, Plant Based Nutrition. If you are driving you have more options, paleo, raw or any combination of stores or She has been training Laser but I would still pack some healthy snacks. restaurants. You can also find the nutrition sailors for over 14 years. Driving tends to get a little monotonous content of most menu items from chain To learn more visit Meka at and this is when we tend to graze more. restaurants online. Think ahead and check Healthy snacks, like seeds, nuts, fruit, out your options at the next stop so you www.sailfit.com veggies and hummus, dried fruit and trail don’t get caught making hasty or poor food mix will fill you up so you don’t eat so much choices. www.laserinternational.org Catching up with “Rulo” (Head Coach at The Laser Training Center in Cabarete)

We talk to Javier “Rulo” Borojovich, and find out how he became one of the world’s most sought after coaches in the Laser and Optimist classes.

I understand that you trained as a training and then increase the risk of doctor? injury. That’s right, a medical doctor. What is the most important thing you What made you change to coaching? would tell a weekend club sailor? That is a good question. Sailing was I would suggest taking up some physical always my first preference. I started training. They will enjoy their sailing more working with sailors as a coach when I was if they improve their fitness and have fun finishing my medical degree and I really every time they are out sailing. liked it, I had good coaching opportunities. It is very nice working with people who love What is you proudest moment or Javier “Rulo” Borojovich what they do and are happy in what they do achievement in your life? and I prefer that to working with people who The first thing that comes to mind is as a are sad when you first see them because coach - when last year Juanky Perdomo they are sick! won the ISAF Youth Worlds in a Laser Radial. I started coaching him from the How did that sit that with your parents? Laser 4.7. It was nice watching him and They were fine. They are both doctors but helping go from nothing to winning the always supported me in my sailing as they Youth Worlds. are also sailors. Probably they would prefer me to be a doctor than a coach but they So the development side of coaching, understand. seeing sailors go from nothing to achieving a goal is the most Your are currently in Croatia at the rewarding? European Championship. What are you Yes doing there? I am coaching a sailor from PUR who won If I could grant you one wish, what the ISAF Youths last year and also a sailor would that be? from Japan. They are both young and To see my two daughters do well in sailing Laser Sailing in Cabarete working for the Olympics in Tokyo. one day. They are not sailing anything at present because they are only three! So in coaching take me through a typical racing day - how do you plan for What is your favourite food? a day in Croatia? Pasta! We wake and have a morning briefing. If I And your ideal day? am living with the sailors we have a yoga Wake with family and have breakfast at warm up session then go to the club, rig the Cabarete. Then go out coaching then boats, go out sailing and then do some drills after that have a good kite surfing session before the race. After racing we have a for myself. cool down session, debrief and then a nice dinner. If you were going to be dropped on a Desert Island by yourself what 3 things What were you trying to achieve with would you take with you (not your your young sailors at the Europeans? daughters)? I try to give them some training and My phone, water and probably my preparation for the ISAF Worlds in computer. I carry these with me all the Rulo at work! Santander. Here in Croatia it is not a big time! event for them rather an introduction and training. Javier “Rulo” Borojovich has been When first taking a new sailor into your the Head Coach at the Laser Training training programme, one who wants Center in Cabarete, Dominican to improve their sailing at international Republic, since 2003 where he has level, what is the most important thing been running clinics for sailors from you address? Fitness. It comes from having a medical all over the world. He has coached background but also my experience with a number of Olympic competitors Laser. It is physically demanding. It is a big and champions, including US gold problem for many sailors that can sail fast medalist Anna Tunnicliffe. but do not have the physical fitness to keep For further information go to: up the work through a race and sometimes http://www.rulosailing.com Training in idyllic conditions push themselves too hard without proper

www.laserinternational.org Racing Lasers -

Andy Roy, ILCA North American Region Chairman, talks about his 40 years of Laser sailing and the changes that have evolved!

I started racing Lasers around 1974, not long after the boat was first created Sail © Thom Thouw (1971). And I’m still banging around in the Sail ISAF Sailing World Championship boat today, 40 years later. Here’s looking The first Laser sails were made under 2014, Santander, Spain back on what Lasers looked like in the the brand of legendary Danish sailor Paul 1970s and the equipment improvements Elvstrom, with the distinctive Elvstrom we all enjoy today. crown logo at the tack. The sails were built at Hans Fogh’s loft in Toronto, A Little History and they were well made. In the very A Little History early years, the sails didn’t come with a window, which must have made crossing Ironically, the Laser was not designed to tacks pretty interesting. be a racing boat. Ian Bruce asked friend Bruce Kirby to design a small sailboat Elvstrom stopped supplying the sails that could be used for recreational somewhere in the first decade, making purposes and transported easily on an Elvstrom sail in good condition a the roof of a car. Ian had a potential collector’s item. I believe the only other client interested in adding a sailboat to notable change to the sail over the years his product line. That deal fell through, was an increase in cloth weight. The but ultimately led Ian, Bruce, and sail new standard rig sail we’ve been hearing designer Hans Fogh to fully develop, about is going to come out soon, so this build and market the boat. Their formula long overdue change will certainly be was perfectly timed and executed, as the welcome to improve sail longevity. Baby Boom generation was ripe for an affordable one-design boat that could be Blade and Tiller raced or sailed just for fun. Blades and Tiller The Mardi Gras multi-coloured sail They first called the boat the “Weekender” The first blades supplied with Lasers with a “TGIF” logo on the sail. However, were made of wood. It was not unusual during development someone suggested for these boards to warp. In the mid-70’s the boat needed a more scientific the white blades were introduced and sounding name. Ian replied, “you mean they were supplied with Lasers until only something like Laser?” Bruce liked it; the recently. rest is history. The tiller supplied with boats was also The first Laser regatta of any size I wood, and it was too long. Conversely, entered was the 1975 Quebec Open at the extension was too short to fully Royal St. Lawrence Yacht Club. Ontario hike out and affixed to the tiller with a and Quebec were hotbeds of Laser non-universal fitting, which could cause it racing in the early days, and even an to lock on one side during a manoeuvre. event like the Quebec Open would attract a fleet of 100 boats. As a result a must-do for racers was to custom build a tiller and extension using a piece of aluminum channel (tiller) and Hull Hull and and Deck Deck PVC pipe (extension), connected by a rubber universal joint. In the late 70’s you Lasers today are better built. This isn’t could finally buy a decent tiller designed a knock on the original builders, but due to fit snugly into the rudder head. The to improved processes and materials PVC tiller extensions worked fine, and over the years. Early Lasers were prone everyone took pride in their hand-crafted to water ingress at the hull/deck joint, tiller. One thing is for sure: the homemade centreboard trunk and mast step. It was tillers we used back then were a lot less more common back then to see sailors expensive than today’s carbon versions. emptying their boats on shore after sailing, whereas I think that nowadays Parts & Rigging The Original “Weekender” Lasers are generally pretty watertight. Parts and Rigging with “TGIF” logo Of course, we had our choice of about When you bought a Laser in the 70’s the the lack of window Note six different hull colours, which is a little standard kit supplied with the boat was a in the sail making more interesting than the ubiquitous white far cry from today’s choice of low stretch cross tacks interesting! boats of today. lines and efficient purchase systems. The

www.laserinternational.org then and now!

Coloured hulls were previously an option on Lasers!

diameter of the lines supplied was too large, and the ropes were stretchy. The Rigging Rigging systems System very first Lasers were supplied with yellow polypropylene line. It wasn’t until the late ‘70’s that a few sailors figured out how to create With the lines clearly needing an upgrade, innovative loops to increase purchase © Ocean Images the standard swap-out was to buy Marlow systems in both the cunningham and pre-stretch lines, and these worked just outhaul lines. Before the loops it was fine until the zero stretch Spectra and quite challenging to tighten the outhaul. The modern Laser of today! Dyneema ropes came on the scene. It required the sailor to head up to take the load off the sail and then deftly pull The supplied mainsheet block with a on the outhaul line aft of the boom cleat, new boat was a tiny little thing and it and then a quickly take out the slack by was non-ratcheting. There was only pulling on the line where it exited the one decent ratchet block available, so cleat. This was not easy to do, particularly pretty well everyone who raced went out in stronger breeze and it was a technique and got a white Elvstrom ratchet. Some that needed to be practised. sailors used an integral swivelling block with cleat, but these could lead to an Ah yes, which brings us to the boom inadvertent cleating of your main precisely vang. If you could only select one change at an inopportune moment. to the Laser over the years it would have to be the ability to easily adjust the vang The traveller, cunningham and outhaul and to really crank it on to depower. The cleats supplied on the boats were the ability to easily fine tune adjustments to black plastic style that just didn’t hold the the vang has made a huge performance line under load, so racers replaced them difference to the Laser. with metal versions. For the first year or two of Laser racing Many of the thru-deck installed parts nobody had yet figured out the need for didn’t have proper backing, so were prone using a tight clew tie-down. Also, class © OnEdition to pulling out. This meant that many rules for many decades did not allow sailors would install an inspection port using a shockcord in-haul for the clew, Laser Radial at near the centerboard, solely to be able to which is a smart add-on today. The London Olympics 2012 thru-bolt the hiking strap. Another change some keeners did for peace of mind to avoid a breakdown was to thru-bolt the Dollies & Covers traveller, aft sheet and boom blocks. Dollies and Covers The hiking strap supplied with the boat I wish Peter Seidenberg had developed was pretty basic and not very comfortable his Seitech dolly design a few years on the feet. These would also wear earlier than he did. Very few people out after a while at the screw location. had their own dolly in the 1970s or 80s. A popular add-on for improved hiking Standard procedure when you arrived at comfort was to buy a piece of refrigeration a regatta site was to look for a couple of insulation tubing and insert the strap old tires to put your boat on, and if you through it. Although more comfortable, it couldn’t find any you’d just put it on the had a tendency to cause the sailor to roll grass. Hopefully the host sailing club out of the boat. would have a few dollies that would be shared by the entire fleet, but when a large pack of boats arrived back to the LASER RADIAL YOUTH Spar Sections shore at the same time it forced you to WORLD CHAMPIONSHIP Spar sections get accustomed to carrying boats. The early top sections had two rivets in Deck and hull covers were also quite the plastic collar and were more prone rare. We just didn’t seem to worry about to breakage compared to today’s upper. covering our decks overnight. You’d The early booms did not have an internal just roll your sail on the mast and leave strengthening sleeve near the vang fitting, everything in the cockpit. which meant that bending or breaking a © St. Francis Yacht Club, San Franciso boom was common for hard core racers. An early boom would not be able to with- 1970s San Francisco Slalom stand the loads we put on our booms now using the high purchase vang system.

www.laserinternational.orgwww.laserinternational.org Winners of World U21

Lornezono A minute with .... Chiavarini GBR

Congratulations Lorenzo. How are all these new friends with the competitors you feeling now you’ve won the and increasing the family really. championship? Fantastic. This year has been quite hard You had a close run with Hermann for me because I broke my wrist a week Tomasgaard from Norway in the event. before Palma so I had a tough time Have you competed before? © Marc Sauvageot getting back into the boat. Winning the Yes he’s a really great sailor and has so European and World Championships is many talents and tricks up his sleeves. It Laser Standard Men Under 21s something I didn’t expect a few months was a very close event between him and ago. But I worked hard with the team in me but unfortunately for him he had to Weymouth - it’s amazing how I’ve done. discard his last race which meant that I pipped him on discards really. How did you break your wrist? Falling on a dodgy pavement in Plymouth! You must have been anxious in that last race against him? What’s next for you? Yes it was my most emotional race so far. I’m going to enjoy some senior fleets again which I think is going to be quite So now I have a few fun questions. challenging for me as I’ve only done the What’s your favourite food? Europeans this year in a senior event. Bucatini All’Amatriciana. It’s roman cuisine with pancetta and onions and tomato Do you have your sights on Rio or are sauce - quite simple but very tasty. you going to see how it goes? © Marc Sauvageot Well Nick is doing a very good job up What’s your favourite music/band? there at the top so it’s going to be hard Cold Play! Lorenzo Chiavarini GBR to move his name from that spot. If What’s your favourite film? Scotland go independent then it will be Forrest Gump is a good one. interesting if they have a team going. How will you celebrate tonight? What helped you win this event? I am heading to Garda in the van (as a Just being happy and everything running passenger) to join my family on holiday. smoothly throughout the event – making Agata A minute with .... Barwinska POL

© Marc Sauvageot Congratulations Agata. How are you And what’s your favourite food? feeling? Very Happy! Pasta - carbonara or bolognaise. Lorenzo Chiavarini (GBR)and Agata What were your expectations coming Are you studying still? Barwinska (POL) at the Laser Under into the championship? I have just finished school and had my final 21 World Championships 2014 in I was 6th at the European Under 21 exams. In one month I start university. Douarnenez, France Women’s Championship which was a How does that fit in with sailing? little disappointing but I was more intense Sailing will be always first on my list. I think and stressed. I decided I needed to be I will manage to do both - I am good at more positive in my sailing and reduce my this so will try my best to also do well with stress but that is easier to say than do. I studies! was hoping for better and as the week progressed I became more confident. But What are you studying at University? I am still surprised and happy that I was Physiotherapy. able to change my mental approach. Anything else you want to say? So you say you were a little bit Just thank you to everyone. stressed in Garda and here you have So tonight what are your plans to tried to relax more. What helps you celebrate? relax? I’m going home because on Monday I I think definitely my family and my coach. catch a flight to start my real holiday. Laser Radial Women Under 21s What’s your favourite music – what do Where are you going on holiday? you relax to? Fuerteventura (in the Canary Islands) Everything - every kind of music. Every with my sister to try kite surfing and time I hear anything I download it to my windsurfing. I think it’s going to be fun. play list! www.laserinternational.org