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An
Orienteering System
Use a systematic approach to an orienteering race
Logical, repeatable, automatic
It is easy to train, remember, improve
Mental training is important
1.
Map Reading
2.
Compass
3.
Distance Judgment
4.
Route Choice
5.
Control Taking
6.
Relocation
7.
Refocus
8.
Race Plan
9.
Training
10.
Analysis
1.
Map Reading System
Fold map (parallel to direction of travel)
Orient the body (not the wrist)
Lock the thumb
Fast map glances (form mental image)
Map read ahead (know what is coming)
2a.
Compass - base plate
Bearing for each leg
Rough compass (run with straight arm to let it
settle)
Precision compass (let it settle, move slowly)
Beware of 180 errors
2b.
Compass - thumb
Check direction every leg
Rough compass (run with straight arm to let it
settle)
Precision compass (let it settle, move slowly)
Beware of 180 errors
Consistent method for holding
3.
Distance Judgment
Pace Counting (count per 100 meters)
Know your pace in various terrains
Measure distance with compass edge
Distance Estimation (number of paces)
"Pace Calibration" in a race
Count paces between two objects
Apply pace count to another object
Advantage: Know how far in bland terrain or along
handrails
Disadvantage: Detracts concentration away from
important techniques
4.
Route Choice
Locate Feature
Locate Attack Point options
Find all routes to the attack point
Choose a route
Commit
Be prepared to change route if map contact lost
Be prepared to reset mental state if control overrun
5a.
Control Taking - Classic
Attack Point
Description
Precision
Code
Punch
Prepare map
5b.
Control Taking - Optimistic
Attack Point
Description
Precision
Prepare map
Punch
Code
Smoother away from control
6.
Relocation
Stop, admit you are "lost"
Orient your map with the compass
Look 360 degrees for distinct features
Try to relocate (30 seconds)
Reconstruct from last known position
Bail out to nearby handrail or go back
7.
Refocus
Stop, admit you have stopped concentrating
Thought stoppage (realize what is on your mind)
Think of a cue/key word ('map', 'system', 'feature')
Execute an orienteering system (eg. Map system)
8.
Race Plan - 4 parts
Start
- Warmup, observe surrounding terrain, mental
arousal
- Magnetic north, blank map, observe routes out
- Start slow, route choice, speed up
First 2 controls
- Safe routes, route choice system, check out
map
Middle
- Refocus system, error prevention
Last 2 controls
- Refocus system, caution, error prevention
For
example:
Start
- Find magnetic north
- Watch outgoing runner's routes
- Run slow, route choice
- Fold map, Orient map
- Look ahead in terrain
- Relocate, proceed slowly
First 2 controls
- Find attack point
- Look for safe routes
- Check direction with compass
- Observe terrain and map quality, runnability
- Control taking system
Middle
- Refocus when see other runners
- Thought stoppage and refocus
- Use system for every leg
- Fold map, orient, get direction, attack point
- Route, proceed slowly and speed up
Last 2 controls
- Refocus when see end of course
- Refocus when hear loudspeakers
- Refocus when feel tired
- Use system for every leg
- Error prevention, redundant map checking
9.
Training System
Set training goals
Have a plan (season, monthly, weekly, daily)
Log your training
Increase training duration & intensity no
more than 10% ave.
Recovery system
Warm down, liquids, stretching, relaxation, diet
Analysis
Set a time for analysis after recovery is complete
Write your analysis on back of map
Highlight things done well
Update your Race Focus Plan
From
a training presentation by national coach Ted de St. Croix.
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