Plan Sail Track by Signe Ronka & Thomas Fogh

SinC Plan Sail Track Book

July 5, 2023

This book is meant as a guide to plan and prepare your season helping you reach your peak performance.

Whether your goal is to make it to the Olympics or sail for fun, achieving any goal takes lots of planning. The first two sections are dedicated to setting your long term and short term goals, so you can see the vision in the future and what you need to work on right now. You will follow two sections called Periodized Planning and Setting SMART Goals.

If you live, breathe and love sailing, this guidebook was made for you. Whether you are sailing and training for fun, to be on the competitive team, or just to reach your personal best, keep doing what you love to do! The on-shore and off-shore sections will allow you to create structure and consistency with your training.

The most important measurement to see if you are reaching your goals, is to do some concrete tracking. This guidebook has been set up for a complete year of tracking your fitness, sailing, and nutrition. After every 2-3 months, you are ready to evaluate your progress, reset your goals, and mark down your accomplished goals. Reflect on what worked and didn’t work and then get ready to plan your next 8 weeks.

Thomas Fogh

Thomas Fogh brings over 45 years’ experience as a high-performance sailor, competing and training athletes on an international level. Thomas Fogh is the Director of Sailing at the Royal Canadian Yacht Club. For over 5 years, Thomas has used his experience to shape the next generation of sailors with his technical and advanced training programs. As an athlete, Thomas competed internationally in multiple classes before moving into coaching where he has coached Provincial, National and Olympic caliber athletes.


NCCP Level 3 Certified National Competitive Coach

Team Canada Coach – 2015 Pan Am Games

Ontario Sailing Team coach – 2014-2018

Participated in 20+ Sailing World Championships

Member Ontario Sailing Team 1983-1987

Member Canadian Sailing Team 1988 – 2001

Multiple Canadian Champion in various sailing classes

U.S., North American and British Champion in various sailing classes

Signe Ronka

Signe has led numerous coach education workshops for Skate Canada Ice Summit, the ISU World Championships Coaches Seminar, Olympic Training Center Rovaniemi, Finland as well as online webinars. Signe has developed off-ice programming content for the ISU Level 2 Coach Certification program, proprietary coach programming for the Olympic Training Center Rovaniemi, Finland as well as a proprietary complete FLEXAFIT certification course for coaches. Signe is the publisher of Figure Skater Fitness magazine, author of PLAN, SKATE, TRACK guidebook and producer and content creator of Figure Skater Fitness JUMP AND TRAIN WITH SIGNE video platform.


NCCP Level 3 Certified National Competitive Coach

NSCA Certified Strength & Conditioning Specialist (CSCS)

Personal Trainer Specialist (PTS)

ACE Fitness Nutrition Specialist

Canada Junior National Medalist 2001

Junior World Championship 2002

Junior Grand Prix Finalist 200


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