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When IRIing a while back I used to get prospective Master Green types to fly 5 minutes on AI with all other instruments covered, no power changes allowed. The BIGGEST error I got was 250', 15 kts and 20 deg heading, normally we were within 50', 5 kts and 5 degs i.e. Master Green with no scan! The point was to show that the AI is the key, if you scan nothing else but hold the CORRECT speed stable attitude and correct power setting nothing else can change, its the law. This even works, after a fashion, for climbing and descending coordinated turns.

As far as preparation goes, sure fly the sortie in your head a few times but try and relax before the trip, do something diverting.............like your girlfriend ;) .

Hope that helps

GA

You mentioned mental preparation, do give us a run down on what you visualise