Venue Guide · Denmark
Aarhus
Kattegat
ILCA 4 · Jul 30 – Aug 9
ILCA 6 · Aug 10–19
SW / W dominant
Water ~17°C
DKK — not Euro
Chapter I
Getting to
Aarhus
Aarhus
Denmark's second-largest city is well connected — direct trains from Copenhagen and flights from major European hubs. The venue sits right in the harbour, everything within cycling distance.
⚠ Denmark uses Danish Krone (DKK) — not the Euro. 1 EUR ≈ 7.5 DKK
Airports
- CPHCopenhagen — main hub. Most international flights. Direct IC train to Aarhus centre (~3h, ~300 DKK). Book at dsb.dk.
- AARAarhus Tirstrup. ~35 km from city. Limited routes — European and domestic. Express bus or taxi to centre (~40 min).
Getting to the Venue
- 🚂IC Train — CPH → Aarhus CentralDirect, comfortable, hourly departures. ~3h. DSB app. Centre to venue: 10–15 min by bike or taxi.~300 DKK
- 🚲Bicycle — Donkey RepublicAarhus is a cycling city. City centre to Aarhus O (venue): 10–15 min. Best daily option.Recommended
- 🚗Taxi / UberCentre to venue: 10 min. Uber available. Useful for heavy gear on arrival day.80–120 DKK
- 🚌Letbanen (Light Rail)Aarhus' efficient public transit. Apps: Midttrafik or Rejseplanen. Budget-friendly for daily commuting.~25 DKK
- 🚘Rental CarAvailable at CPH and AAR. Useful for exploring the coast. E45 from Copenhagen: ~3.5h.Optional
DSB Tip
"Orange" fares on the DSB website or app can be 40–60% cheaper. Book 1–2 weeks in advance.Chapter II
Stay, Food
& Supplies
& Supplies
The Aarhus O waterfront district puts you minutes from the venue. Denmark is expensive — budget generously and cook whenever possible.
Cost of Living
Denmark is among Europe's most expensive countries. A simple meal: 120–180 DKK. Beer at a bar: 60–80 DKK. Bring supplements, protein bars, and sports nutrition from home.Where to Stay
- Aarhus OBest location. Modern waterfront district, walking distance to the Sailing Center. New hotels, restaurants, supermarket on foot.
- City Centre1.5–2 km from the venue. Wide hotel, hostel and Airbnb range. Easy by bike or Letbanen.
- MarselisborgMarina with 490 berths. ~2–3 km from venue. No advance berth reservation — arrive and check.
- AirbnbGood availability. Prefer apartment with kitchen — saves significantly on food across the week.
Cooking half your meals during a full regatta week can save 500–800 DKK per day.
Team Fontes · Travel Planning
Food & Shopping
- MarketsNetto, Rema 1000, Fakta — budget. Bilka and Fotex — full range. Supermarket in Aarhus O near venue.
- VenueCafe at Aarhus International Sailing Center. Harbour options nearby.
- LocalSmorrebrod, frikadeller, smoked fish. Excellent quality, high price. Latin Quarter: best for dinner on rest days.
- PharmacyApotek — widely available on Sondergade. Sports supplements: bring from home.
Chapter III
Wind &
Conditions
Conditions
August in Aarhus Bay: prevailing SW/W gradient (strongest in the afternoon), sea breeze days on high-pressure, and cold fronts that can flip the wind and drop temperature quickly. No single dominant system — read each day separately.
9
kts avg
August daytime
SW/W
Dir.
Dominant gradient
17°C
Water
August — cold!
Wind Rose
Frequency by direction · Aarhus Bay · August (DMI historical)
SW/W gradient
SE/NW sea breeze
Other
Wind Regimes
SW — 24%
W — 22%
NW — 19%
SE — 11%
N — 7%
E — 6%
S — 6%
NE — 5%
- SW / WAtlantic gradient — most frequent. Can be gusty crossing Jutland. Best conditions for racing.
- SE / ESea breeze. High-pressure days, 6–12 kts, variable. Can fight a weak gradient — large shifts in transition zone.
- N / NWCold front passages. 20–30+ kts, gusty, short chop. Temperature drops sharply.
Daily Cycle — Typical High-Pressure Day
Morning
2–8 kts
Light · variable
Midday
8–14 kts
Filling in
Afternoon
12–18 kts
Peak · best racing
Evening
4–8 kts
Dropping fast
Hourly Wind Cycle
Estimated speed (kts) · high-pressure / sea breeze pattern
Monthly Wind Average
Daytime average and typical max gust (kts) · June–September · Aarhus Bay · August highlighted
Daytime average
Typical max gust
Tactics — Shifts
Expect 20–40° oscillations. Compass reading critical. Watch for puff lines on the water — they arrive visibly before hitting you.Sea Breeze vs. Gradient
On light gradient days, SE/E sea breeze fights SW. Transition zone = shifty, inconsistent conditions. Early water-reading is key.Sea & Currents — Kattegat
- TidesRange ~0.3–0.5 m. More influence than Mediterranean, still moderate.
- CurrentRuns N–S or S–N depending on tide and dominant wind. More tactically relevant than Med venues.
- N/NW SeaShort, irregular chop with fronts. Leg strength and wave technique are real differentiators.
Temperature
13–20°C
Air temp · August avg
15–18°C
Water temp · August ❄
Air & Water Temperature
Average temperature (°C) · Aarhus Bay · August is the event month
Air temperature
Water temperature
Hypothermia — Warning
Cold water (16–19°C) + prolonged capsize = real risk. Thermal rash guard or neoprene vest mandatory. After a long capsize: get out, dry off, warm up before returning.Chapter IV
Venue &
Regatta
Regatta
Aarhus International Sailing Center is a world-class venue. It hosted the 2018 Sailing World Championships — the largest Olympic sailing event in history.
ILCA 4 & 6 Youth World Championships
Aarhus, Denmark · August 1–19, 2026
Aarhus International Sailing Center · Navitas Park
Aarhus International Sailing Center · Navitas Park
Event Schedule
ILCA 4 Youth World Championships
Jul 30 – Aug 9
Jul 30–31
Training days
Training
Aug 3
Registration (morning) · Practice Race 14:00 · Coaches & Team Leaders' Meeting 17:00 · Opening Ceremony 18:00
Training
Aug 4–9
Racing — 2 races/day back-to-back (Qualifying → Final series)
Racing
Aug 9
Last warning signal 16:00 · Prize Giving Ceremony 18:30
Final
— rest day / changeover —
ILCA 6 Youth World Championships
Aug 10–19
Aug 10
Training day
Training
Aug 13
Registration (morning) · Practice Race 14:00 · Coaches & Team Leaders' Meeting 17:00 · Opening Ceremony 18:00
Training
Aug 14–19
Racing — 2 races/day back-to-back (Qualifying → Final series)
Racing
Aug 19
Last warning signal 16:00 · Prize Giving Ceremony 18:30
Final
Measurement — Book Your Slot
Equipment measurement is each sailor's responsibility. Athletes and families arrive on different days, so there is no single team slot — everyone follows their own arrival routine. Book your own time at slottr.com/sheets/18294739 as soon as possible, always in the morning or at the end of the day.Measurement — What to Bring
No Secrets Here
Charter covers the big items; everything else comes with you.- You bringYour own sail · battens · all the boat's blocks · your lines · tiller extension
- Which sail?ILCA 4: Aarhus is the first event where the new MkII sail may race — both MkI and MkII are class legal and there is no requirement to upgrade. Coach's call: bring the sail you trained with. A world championship is not the place to test new equipment.
- Fleet colorsYour own fleet identification sleeves in all 4 colors — Yellow, Blue, Red, Green. 30 cm long, wrapping all around the lower mast between the vang fitting and the boom. Required by NOR 7.7 — the event does not provide them, and you only learn your fleet color after the split. Plan B at the venue: the event shop sells a sock-package with one sock in each of the 4 fleet colors (52.5 DKK, officially "good as mast sleeves").
- You receiveBoat (hull) · mast / rigging · rudder · centerboard — waiting for you at the venue
- Inspection prepPresent the boat with bottom mast and boom rigged with all control lines, sail and top section derigged (NOR 12.2). Only one hull, sail, batten set, mast, boom, centerboard and rudder per sailor — all identified at inspection; swapping later needs written permission from the technical committee. Missed your slot? Inspection outside the schedule costs €20.
Also in the NOR
Sailor and responsible adult register together at the race office, with the signed parent/guardian consent form · sails display national letters (BRA) · PFD on at all times afloat · smart casual clothes for opening and prize giving ceremonies. Full documents: NOR ILCA 4 Youth (PDF) · NOR ILCA 6 Youth (PDF, incl. Amendment 1).Good to Know — From the NOR
- Radio silenceNo phone or radio use from the first warning signal until the end of the last race of the day (NOR 3.2). No sending or receiving voice, radio or data — the rule explicitly includes mobile phones. Leave it in the boat park or keep it off.
- Spot checksWet clothing and equipment inspections can happen at any time during the event (NOR 12.4) — not just at registration. Keep everything class-legal all week.
- Boat parkBoats stay in their assigned places ashore; boat park access may be restricted at night (NOR 7.5–7.6). Plan gear pickup before dark.
- The courseTrapezoid course, target time ~50 min for the first boat (NOR 14.1). Two races back-to-back — fuel and hydrate for ~3h on the water.
- ScoringMinimum 4 races completed = valid championship. One discard once 4+ races are sailed — only one for the whole event, so every race counts (NOR 15).
- Tracking & bibsBoats carry the event's tracking equipment when instructed; overall top 3 wear colored leader bibs (NOR 2.1). Families can follow racing live via the tracking.
- InsuranceThe organizers provide no liability or accident coverage (NOR 21.5–21.6). Bring your own: personal liability (at-fault damage to other boats is on the sailor) + accident/health insurance valid in Denmark.
- Charter papersSailor and guardian sign the Charter Terms & Conditions at the venue before receiving the boat; the damage deposit comes back minus any charges (NOR Att. 2).
- Team leadersTeam leaders meeting 2.5h before the first warning signal every racing day — 08:30 with the standard 11:00 start (NOR 18.7). Coach registration: €115 with support boat (ramp, mooring, sticker, social events, shirt) or €40 without (NOR 18.2/18.6).
Safety — To & From the Race Area
Check-Out / Check-In
The event will run a tally system (Notice 03): you check out before launching and check in the moment you're back ashore — every day, no exceptions. Someone ashore must always know you're on the water. Details come in the Sailing Instructions — read them at registration and join the event's Telegram info group.- Before launchCheck the forecast and the RC flags. Dress for the water (~17–20°C in August), not the sunshine — thermal top or wetsuit even on warm days; a capsize 30+ min from shore is a cold swim.
- PFDLife jacket on at all times afloat — it's a rule (NOR 17.1 [DP]), not a suggestion. Wetsuits and drysuits do not count as flotation.
- Go togetherSail out and back as a group, with the coach boat. Buddy up — never transit alone. If you leave the course early, tell the coach or a race official first, then sail in with a buddy.
- Big shipsYou launch next to a working commercial port: cargo ships plus the Molslinjen fast ferry (~40 kn, roughly hourly). Small boats keep clear of the harbour channel and never cross ahead of a big ship — behind, always. Big wash follows the ferry: head up and cross the wake at an angle.
- If you break downStay with the boat — it floats, you're visible, help finds you. Signal a support RIB (wave one arm slowly overhead). For a tow: painter through the loop, sit aft, weight low, rudder centered.
- Back ashoreCheck in immediately — before derigging, before the snack, before anything. A missing tally launches a search. Then tell your team you're in.
SIs Pending
The Sailing Instructions (published before registration) will define the exact transit routes, exclusion zones and check-out procedure. This section will be updated when they're out — until then, treat the protocol above as the Team Fontes standard.Event Logistics — From Notice 03
- Boat parkActive from Jul 27 · gate code 2007, open 24h · arriving earlier for training: 15 EUR/day per dinghy, book with Søren (sim@aarhussejlsportscenter.dk) · unload outside the boat park in the marked zones · no glass in the boat park.
- ParkingFree fenced car + trailer parking at Pier 3, Hveensgade 5 (400 m from venue), Jul 1 – Aug 20. Outside the designated areas parking control is strict — expect fines.
- Stay informedOfficial channel = ONB (your responsibility to follow it) · join the event Telegram info group for practical updates · ROMS handles electronic forms (equipment substitution, scoring inquiries, hearings) and emails you protest time limits.
- RegistrationOrder matters: equipment inspection first, then race office (Boat Hall, from 09:00). Bring the signed parental consent form.
- Food on siteDaily pasta meal after racing (meat or veggie, included) · Mid-Week Social Dinner included in entry (ILCA 4: Thu Aug 6, 18:00) · Danish tap water is drinking quality — bring refillable bottles · Føtex supermarket and Markedshallerne food court 250 m away · Sailors Lounge on the 1st floor.
- OpeningOpening Ceremony (Aug 3 / Aug 13, 18:00) starts with the Nations Flag Parade across Aarhus Ø — be at the parade start point by 17:50 to march with the Brazilian flag.
- RepairsZiegelmayer at the venue all event (spares) · Noora on site Aug 8–12 · sail repair: Ullmann Sails, Fiskerivej 1 (+45 29 42 05 79) · rigging & RIB service: AFI Marine (+45 86 12 43 66) · crane by prior arrangement, €40/lift.
- Getting aroundAarhus is bike-friendly — used-bike rental at Bikesavers, Hveensgade 5A, next to the Pier 3 parking.
- For parentsThe event still needs volunteers (on the water, on the ramp) — parents can join by emailing Søren with dates and preferred job. Great way to be inside the event instead of watching from the fence.
NOR Info
First warning signal at 11:00 on racing days. 2 races back-to-back per day. Qualifying series may extend into Final series. No warning signal after 16:00 on the last day. Youth age-group results extracted from overall standings without recalculation — U16 in ILCA 4, U17 in ILCA 6 (changed by Amendment 1). Official Notice Board: event website. Full documents: NOR ILCA 4 Youth (PDF) · NOR ILCA 6 Youth (PDF, incl. Amendment 1).Venue
- LocationAarhus O — Maritime Harbour · 56°9'58"N, 10°13'18"E
- HubNavitas Park — boat park, launching, athlete facilities, media and spectators
- Race AreaAarhus Bay (Aarhus Bugt) — off Aarhus O and Marselisborg
- ILCA 42026ilca4youth.ilca-worlds.org
- ILCA 62026ilca6youth.ilca-worlds.org
- History2018 Sailing Worlds · 2013 49er/49erFX Worlds · 2008 ISAF Youth Worlds
Aarhus Bay
Semi-open bay facing the Kattegat. Sea builds fast with N/NW wind. Long SW/W fetch = quality wind and organised swell on gradient days.Forecast Apps
🌬
DMI — Danmarks Meteorologiske Institut
Denmark's official service. Best local model for August. Priority source.
TOP
🌀
Windy
Synoptic patterns and front tracking. Essential for detecting regime changes during the event.
TOP
📡
Windfinder — Marselis Strand
Aarhus-specific spot. Check the stats tab for August historical wind distribution.
Spot
📊
PredictWind
Multi-model. ECMWF generally more reliable in Northern Europe. Use when GFS and ECMWF diverge.
Multi
Gear Checklist
- ThermalRash guard or neoprene vest. Real wind chill even above 15°C. August fronts can feel cold.
- RainWaterproof jacket — mandatory. Rain possible any day of a Danish August.
- SunSPF 50+ (water reflection) + polarised glasses. ~15h of daylight in August.
- NutritionUp to 3 races/day = long on-water hours. Snacks, hydration, and electrolytes essential.
Chapter V
Aarhus —
The City
The City
European Capital of Culture 2017. University city with award-winning architecture and one of the world's highest quality-of-life rankings. Use rest days well.
Points of Interest
- 1ARoS Aarhus Art MuseumOne of Scandinavia's largest art museums. Rooftop "Your Rainbow Panorama" — a colour glass circle with 360° city views.
- 2Den Gamle ByOpen-air museum — a reconstructed historic Danish town. Great for understanding local culture.
- 3Marselisborg SlotDanish royal family summer residence. Gardens open when family is away. Close to marina — great post-training walk.
- 4Beaches — Bellevue & MoesgaardClean beaches south of the venue. Cold water (17°C) — natural cold therapy after racing.
- 5Latin QuarterBohemian neighbourhood in the centre. Cafes, craft breweries, independent shops. Best dinner option on rest days.
Danish Summer Climate
- Temperature18–22°C daytime. Nights: 12–15°C. Always bring a warm layer.
- RainPossible any day — maritime climate, no dry season.
- Daylight~17h of light in July. Sunset ~22h. Enjoy long evenings on rest days.
Recovery
Swimming in the sea after racing is common — cold water (16–19°C) as natural cryotherapy. Try it at least once.Chapter VI
Quick
Reference
Reference
Everything you need to know before landing in Aarhus.
Currency
DKK
Danish Krone · NOT Euro
Language
Danish
Excellent English everywhere
Plug
Type C/E/F
230V · two-pin European
Time Zone
CEST
UTC+2 in summer
Tap Water
Drinkable
Excellent quality from tap
Mobile
4G / 5G
Full coverage · EU roaming
Emergency
General Emergency
112
Ambulance · Fire · Police
Police (non-urgent)
114
Non-emergency occurrences
Essential Apps
- TrainsDSB — tickets, timetables, platforms
- BusMidttrafik and Rejseplanen — local Aarhus routes
- BikeDonkey Republic — bike rental. Best mobility option
- RideshareUber available in Aarhus
- PaymentDenmark nearly cashless. Cards accepted everywhere. Visa/Mastercard work fine
- WindDMI (official) · Windy · Windfinder — Marselis Strand
Official Sites
- Sailingaarhussejlsportscenter.dk
- Marinamarselisborghavn.dk
- Forecastdmi.dk
- Trainsdsb.dk
Chapter VII
Nutrition
Strategy
Strategy
Fuel is a performance variable. What you eat — and when — directly affects your focus, energy, and recovery on the water. These guidelines are designed for ILCA sailors competing in multi-race days at Aarhus 2026.
Daily Macros — Race Week
Carbs
6–8
g · kg bodyweight
Protein
1.6
g · kg bodyweight
Fat
1.1
g · kg bodyweight
Example · 60 kg athlete
Carbs 360–480 g · Protein 96 g · Fat 66 g. Carbs are the primary fuel for high-intensity racing — never skip them on race morning.Race Day — Meal Timing
- –3 hMain breakfast. Large carb-based meal, moderate protein, low fat, low fibre. Oats + banana + 2 eggs + fruit juice. Allow full digestion before leaving for the venue.
- –60 minTop-up snack. Fast carbs only. Banana, rice cake with honey, energy gel, or dates. Nothing new — only foods you have trained with.
- Between
racesQuick energy + fluids. Dates, banana, energy chews, isotonic drink. Keep it under 200 kcal per interval. Avoid solid food if gut is stressed. - +30 minRecovery window. Protein + carbs within 30 minutes of last race. 20–25 g protein + 60–80 g carbs. Chocolate milk, recovery shake, or rice + chicken.
- EveningFull recovery meal. Complete macros. Add anti-inflammatory foods: salmon, olive oil, leafy greens, berries. Prioritise sleep-quality carbs (rice, sweet potato).
Eat This · Avoid This
Race day yes
Oats, white rice, pasta
Banana, dates, raisins
Eggs, chicken breast
Toast with honey
Isotonic drinks
Rice cakes
Race day no
Fried or fatty foods
High-fibre beans, bran
New / unfamiliar food
Carbonated drinks
Alcohol night before
Excess caffeine
Hydration Protocol
- On waking500 ml water immediately. Check urine colour — should be pale yellow. Dark urine = already dehydrated, fix it before breakfast.
- –2 h400–600 ml water with breakfast. Add a small pinch of salt or electrolyte tablet.
- On water150–250 ml every 20 min minimum. Harder to remember when racing — set a habit: drink at every layline.
- Post-raceRehydrate 150% of fluid lost. Weigh before/after to estimate: 1 kg lost = ~1 litre. Add sodium to replace sweat losses.
Aarhus Specific
August air temperature ~20 °C, sun exposure on open water for 4–6 h/day. Dehydration is sneaky in cool conditions — you won't feel thirsty. Drink on a schedule, not on sensation.Key Micronutrients
Sodium & Electrolytes
Lost through sweat. Add electrolytes to water bottle during racing. Salt your meals — especially after multi-race days.
Iron
Critical for endurance capacity. Red meat 2–3×/week or plant-based (lentils + vitamin C). Get blood tested before the event.
Vitamin D
Denmark in August: reasonable sunlight but athletes indoors between races. Supplement 1000–2000 IU/day if not checked recently.
Magnesium
Muscle recovery and sleep quality. Found in nuts, seeds, leafy greens. Consider 200–400 mg supplement at night during race week.
Antioxidants
Reduce oxidative stress from sun and physical effort. Berries, dark greens, tomatoes. Eat one portion at every main meal.
"Race day is not the day to experiment. Every food you eat in Aarhus should be one you have eaten before training at home."
Sports Nutrition — Team Fontes Protocol
Chapter VIII
Race Day
Routine
Routine
Championship performance is built in the 18 hours before the start gun. A consistent daily routine removes decision fatigue, controls stress, and puts you on the water with a calm, focused mind.
Day Before — Evening Reset
- 20:00Debrief the day. Write 3 things that worked and 1 to improve. Close the notebook. Race analysis stops here.
- 20:30Recovery meal. Full carb + protein dinner. Eat slowly, no screens at the table. This meal fuels tomorrow's first two races.
- 21:00Gear check. Lay out all equipment for tomorrow. Uniform, sunscreen, water bottle filled, snacks packed, boat checklist mental run-through. Done. No surprises tomorrow morning.
- 21:30Wind brief. Check forecast one final time — Windy, Windguru, or the official SI bulletin. Set your tactical intention for the first beat. Then close the app.
- 22:00No screens. Dim lights. Read, stretch gently, or listen to quiet music. Sleep quality determines your reaction time tomorrow. Target 8–9 h.
Race Morning — Full Timeline
06:00
Wake Up — Hydrate First
No phone for the first 10 minutes. Drink 500 ml water immediately. Slow, calm start. Set the emotional tone of the day right here.
06:15
Breakfast
Large carb-based meal (see Nutrition chapter). Sit down, eat slowly, no tactical discussion at the table. This is fuel time, not strategy time.
07:15
Mental Preparation — 15 Minutes
Sit in a quiet place. Eyes closed. Visualise your perfect start: approach the line, choose your side, execute the first tack. See it clearly. Then visualise one moment of adversity — and handling it calmly. This is your mental warm-up.
07:30
Physical Warm-Up — 20 Minutes
Get the body ready before touching the boat. 5 min light jog or jump rope → dynamic stretching (hip flexors, shoulders, thoracic spine) → activation: 15 plank seconds, 10 glute bridges, 10 shoulder circles each side. Heart rate up, joints lubricated.
07:55
Sun Protection
SPF 50+ on all exposed skin — neck, arms, face. Reapply at lunch. In Aarhus, wind + UV on open water causes rapid burn even at 20 °C. Non-negotiable.
08:00
Leave for Venue
Arrive with time margin — never rush rigging. Stress during rigging contaminates focus. Calm arrival → calm start.
08:30
Boat Check & Rigging
Run the full checklist: mast step, boom, vang, cunningham, outhaul, daggerboard, tiller, main sheet, batten tension. Fill water bottle. Pack snacks in drybag. Brief coach at the dock on conditions and your plan for Race 1.
09:00
Launch & On-Water Warm-Up
15 min of sailing drills before the warning signal: tacking, gybing, upwind VMG calibration. Check the current shift pattern and note which side of the course is favoured. Eat your –60 min snack at this point.
10:00
Racing
One race at a time. Focus on the next mark, not the scoreboard. Breathe. Trust the process built in training.
Between Races — Reset Protocol
- 🍌Eat & Drink ImmediatelyDo not wait until you feel hungry. Banana + water + electrolytes within 5 min of finishing. The next race fuelling window starts now.
- 🧠Two-Minute ResetEyes closed, 10 slow breaths. Release the previous race — good or bad. It is done. Your only race is the next one.
- 💬Quick Coach Debrief (2 min max)One key tactical observation from the previous race. One adjustment for the next. Keep it short and action-oriented — not emotional.
- ☁️Find Shade if AvailableDenmark has coach boats — use them for shade between races. Reduce sun exposure. Lower core temperature = better performance in the heat of racing.
Mental Focus Cues
Coach Reminders
Before the start: "I know my job. I have trained for this. I sail my race."
Bad start or big error: Breathe. Say out loud: "Next mark." Eyes forward. Recover sail by sail.
Last race of the day: "This is the one that matters. Fresh start. Same process."
Post-Racing — Recovery Routine
- +0 minDrink 500 ml immediately after docking. Electrolytes if sweating was heavy.
- +15 minDe-rig calmly. Check boat for any damage. Clean and store gear properly — mess tomorrow creates stress tomorrow.
- +30 minStretch 10 min. Hip flexors (from hiking position), lower back, shoulders, neck. The body worked hard; reward it now.
- +45 minRecovery snack — protein + carbs (see Nutrition chapter). Debrief notes: write 3 factual observations from racing while the images are still clear.
- +2 hFull team debrief. Data, GPS tracks, video if available. Tactical adjustments for tomorrow. End on a positive: one thing each athlete executed well.
- EveningSwitch off. Explore Aarhus, eat a good dinner, laugh. Recovery is mental too. Champions rest well.
"Champions don't rise to the occasion — they fall to the level of their preparation. Make the routine so solid that the race is just the routine."
Coach — Team Fontes · SailBetter