Singlehanded Sailing

Foreword by Bruce SchwabChapter One/Introduction My HeroesChapter Two/The Mental ChallengeStress and CopingHallucinations/Hearing Voices /Boredom/Emotional Inertia Sleep Approaches to SleepPolyphasic sleepThe 3:00AM EffectChapter Three/Sailboat Design and SetupWhat Boat to Look ForKey Features of a Singlehanding SailboatHelm/Cockpit/Mast/Single backstay with no running backstay/Below Deck/Rudder DesignMultihulls Insurance for the Singlehander Boat SetupJack linesTetherIt Does No Good If Not Worn LiefelinesHandrails Chapter Four/Four Boats Designed for Singlehanding Figaro Beneteau IIMini 6.50The Class 40IMOCA 60Chapter Five/Keeping the Boat UprightWater BallastCanting Keel Rudder Load What Does the Daggerboard Do Dynamic Stability SystemsThe MastFinal ThoughtsChapter Six/Self Steering SystemsAlternative Self Steering MethodsShock-Cord Sailing Tiller Line System - for BeatingStorm Jib Steering SystemDownwind - Poled Out Jib SystemSheet to Tiller systemsAutopilot or Wind Vane Using a Wind VaneAutopilots Tacking and Gybing using an autopilotRemote Control Wind Vanes Homemade Wind Vane Chapter Seven/Power SystemsPower Generation Chapter Eight/Singlhanded Boat HandlingLeaving the Dock and ReturningAnchoringMooringClimbing the Mast Folding the HeadsailChapter Nine/Singlehanded Sail Handling and Sailing Understanding sail trimSailing upwindChanging foresailsThe Symmetrical SpinnakerGybing the SpinnakerGybing the Spinnaker without an AutopilotDousing the Chute When things go bad-fouled spinnaker Tweakers - Use them properlyGybing without the PoleAsymmetrical spinnakerDousing an AsymmetricalExtreme windsHeaving-toChapter Ten/Racing - Get into ItHandicap adjustment for singlehanding against crewed boatsThe starting lineRounding the windward markLeeward markChapter Eleven/Maintaining a Winning Attitude for the Duration of a Long Distance Singlehanded RaceThe Most Important Point: Sail Harder Comparing with the IditarodAssessing FactorsExperience/Confidence /Self SponsorshipThe Disconnect: Singlehanders Need to Actively Sail the Boat for SuccessEnergy and LethargyImproving EnergyMindfulnessMindfulness-Acceptance-Commitment (MAC) approach The Role of CompetitionRacing against reports Race against herself Improving ComfortFinal ThoughtsChapter Twelve/See and Be SeenNavigationMaintaining a LookoutRadarAIS Radar ReflectorsActiveFlashlightPassive Radar Reflectors A Testament to the Centerboard SonarChapter Thirteen/Managing Heavy WeatherHeavy Weather Accounts Key Heavy Weather ConsiderationsDroguesDrogue Launching and RetrievalDrogues and SinglehandersChapter Fourteen/Dealing with DamageCase Studies: DismastingDealing with Dismastings-An Alternate Approach Mental Approach to Major Damage Other Varieties of DamageThe Role of Ingenuity and How to Prepare for DamagesLessons from the Crash Test Boat/Yachting Monthly-Dealing with Punctures [h1]Case Study: Losing a HeadstayChapter Fifteen/Living Singlehanded, Including First Aid FoodClothingOther Matters Looking After the bodyUrinatingBowel MovementsDiaper Rash - not just for babies anymoreKeeping CleanFirst AidMedical References First Aid Kit Advice from the SHTP 2012 Seminar Series Chapter Sixteen/Spiritual Side to SinglehandingThoreau's InsightsBuddhist Perspective Christian PerspectiveReferences for Singlehanders Index