I hesitate to post this as it reveals my lack of skill/experience

Made a stupid mistake at the gate in some breeze and ended up going over. Un-cleated the main, traveler, and jib and righted the boat within a few seconds.

The challenging part came when the boat took off on a nice broad reach with my crew and I still in the water hanging on to the front beam. I'm in pretty decent shape, but the speed/drag was far too much to heave myself up. We both tried moving to the windward side to try to get the boat to round up, but no joy. Finally, my gymnast son was somehow able to hoist himself up, get back to the tiller, and head up. Exhausted, I finally climbed up. All ended well.

This is the first time this has happened to me, so I had a couple questions:

1) How to prevent the runaway train in the first place.

2) Best way to recover if you can't get over the front beam.

Regarding #1 - Should the main stay cleated, just eased a bit? Seems like the balance of pressure was too far forward. I couldn't sheet-out the jib any more (even tried while I was hanging from the beam).

Regarding #2, I had a couple thoughts. a) a preventative idea would have the crew stay on the lower hull and climb on the tramp once we're sure its coming up. Or if its too late, b) Hand-over-hand down the righting line to the back beam where I can grab the tiller cross bar and get it to head up.

Any other thoughts? Appreciate your input/advice.