I'm a new cat sailor also, and so far have spent all my time sailing on a lake with unpredictable winds. One thing that has helped a lot is I've spent a lot of time on a small monohull, and flipped it a bunch. It is not very intimidating to flip a boat with an 8' mast. I'll take the small boat out in crazy winds and it gives me good experience, and it's fun also. Otherwise, Joyrider TV! Best youtube channel out there.
Here is a video my kid did with the foam monuhull, including a flip.
https://youtu.be/s8xkTyNqb4wWe have not capsized the hobie yet, either for real or practice. A key thing is to be quick on letting the mainsheet out. When in doubt, keep it uncleated so you can depower quickly.
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Bryan
Poplar Grove, IL
1977 Hobie 16 (died a spectacular death
https://youtu.be/Y7O22bp2MVA)
1978 Hobie 16