Current week
Week 1
Water
5 L
Salt
5 g
Sleep
7.5 hrs
Bodyweight
175 lbs
Food today
Last week ← → this week · 0–1 vs target
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This week · Mon–Fri
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BW Days
Track · incline · ruck · hike
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Sailing Days
This week · sailed or not
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Phase Progress
Key Races 2026–28
44-Week Completion Tracker
0%Gym Week
1
Travel
Lifts swap to what the gym has. Sets stay the same.
This month
BW Week
1
PT
Gym Week
1
May 25 – May 31, 2026
Calisthenics Week
1
May 25 – May 31, 2026
50 min structure: 5 min warm-up (joint circles, shoulder rotations, hip mobilization) → 40 min main work → 5 min flexibility (splits + cool-down). No equipment needed — pull-up bar optional for pull days.
Sports Psychology Chat
Your personal sports psychologist · Lanny Bassham · Tim Grover · David Goggins frameworks
Key is optional on the live site (Vercel env). Still used as a local fallback. Stored only in this browser's localStorage.
Active Mental Performance Goals
Season Goals 2026
☐ Build a scripted pre-race routine — consistent by Princesa Sofia (Mar 30)
☐ Develop the 2.5-second error response: "Next." + exhale + return to key cue
☐ Run PETTLEP visualization ≥5x/week, 15–20 min each
☐ Bassham post-performance review after every session (3 rights, 1 improvement)
☐ Build a scripted pre-race routine — consistent by Princesa Sofia (Mar 30)
☐ Develop the 2.5-second error response: "Next." + exhale + return to key cue
☐ Run PETTLEP visualization ≥5x/week, 15–20 min each
☐ Bassham post-performance review after every session (3 rights, 1 improvement)
Process Goals (Ongoing)
☐ Stay in Narrow-External attention during racing — catch Broad-Internal drift
☐ Build self-efficacy ladder — log every small win in the Cookie Jar
☐ Identify IZOF zone and dial arousal up/down on demand
☐ Stay in Narrow-External attention during racing — catch Broad-Internal drift
☐ Build self-efficacy ladder — log every small win in the Cookie Jar
☐ Identify IZOF zone and dial arousal up/down on demand
Identity
I am a composed, tactical ILCA 7 sailor who performs best when the pressure is highest.
I am the kind of sailor who finds the shifts first and makes clean decisions fast.
I am disciplined in recovery, training, and nutrition because I chose the Olympic path.
I am a composed, tactical ILCA 7 sailor who performs best when the pressure is highest.
I am the kind of sailor who finds the shifts first and makes clean decisions fast.
I am disciplined in recovery, training, and nutrition because I chose the Olympic path.
Session Check-in — How are you arriving today?
Start a session — tell your sports psychologist what's on your mind, what race is coming up, or what mental challenge you're working on.
Add Gear Item
Gear Inventory
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No gear added yet. Click + Add Gear to start your inventory.
Claude Connector
Connect Claude to your training: it reads your week, logs sets, and changes the plan when you ask.
Training & Racing Calendar
Synced from Google Sheets · gid 882615800
Not yet synced. Press Update to fetch.
How to use: Make sure your Google Sheet is set to Anyone with the link can view. Press Update to pull the latest data. The sheet should have columns: Date, Event, Type, Location, Notes.
Press Update Calendar to load your schedule.
Goldilocks is a free sailing conditions checker. Set your ideal wind speed, direction, and gust limits — then tap anywhere on the map to instantly see if conditions are in your sweet spot. Works for any sailing class, any location in the world.
1
Add your Mapbox token below — free at mapbox.com
2
Set your ideal conditions or speak them with your voice
3
Search for a venue or tap directly on the map
4
Get your Goldilocks verdict instantly
Your Ideal Conditions
Set Your Goldilocks Zone
±45°
Ideal conditions: 8–20 knots from the West (270°). Direction tolerance ±45°. Gusts under 28 kts. Data from Open-Meteo — free, no API key required, updates automatically.
Interactive Sailing Map
Click-to-Forecast Map — Tap Anywhere to Check Conditions
Drop pin:
Tap anywhere on the map to check live wind conditions at that spot
Add your Mapbox token to enable the map
Paste your
pk. token in the banner above and click Save & Load Map
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Nutrition coaching for performance, not medical advice. For a medical condition, see your doctor or a registered dietitian.