Orienteering Systems Canadian Orienteering Federation 2004 Orienteering Systems

Orienteering Systems Canadian Orienteering Federation 2004

Orienteering Systems ¨ Systematic approach to an orienteering race ¨ Logical, repeatable, automatic ¨ Easy to train, remember, improve ¨ Mental training is important

Orienteering Systems ¨ Map Reading ¨ Compass Use ¨ Distance Judgment ¨ Route Choice ¨ Control Taking ¨ Relocation ¨ Concentration, Refocus ¨ Race Plan ¨ Training ¨ Analysis

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)

Compass System ¨ Base Plate Compass – Bearing for each leg – Rough compass (run with it extended straight arm to let it settle) – Precision compass (let it settle, move slowly) – Beware of 180 errors ¨ Thumb Compass – Check direction every – – leg Rough compass (run with it extended straight arm to let it settle) Precision compass (let it settle, move slowly) Beware of 180 errors Consistent method for holding

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 from concentration on more important techniques

Route Choice System ¨ Locate Feature ¨ Locate Attack Point options ¨ Find all routes to attack point ¨ Choose a route ¨ Commit ¨ Be prepared to change route if map contact lost ¨ Be prepared to reset mental state if control overrun

Control Taking ¨ Classic: 1. Attack Point 2. Description 3. Precision 4. Code 5. Punch 6. Prepare map ¨ Optimistic: 1. Attack Point 2. Description 3. Precision 4. Prepare map 5. Code 6. Punch

Control Taking ¨ Classic System – Attack Point – Description, Code – Precision O – Code check – Punch – Prepare map ¨ Optimistic System – Attack Point – Description – Precision O – Prepare map – Punch – Code ¨ Logical ¨ Smoother away from control

Relocation System ¨ Stop, admit you are “lost” ¨ Orient you map with the compass ¨ Look 360 degrees looking for distinct features ¨ Try to relocate (30 seconds) ¨ Reconstruct from last known position (process of elimination, (30 seconds) ¨ Bail out to nearby handrail or go back

Refocus System ¨ 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 orienteerig system (eg. Map system)

Race Focus Plan ¨ 4 part race (Start, first 2 controls, middle, last 2 controls) ¨ Start System – 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

Example Race Focus Plan (start) ¨ Start – Find magnetic north – Watch outgoing – – – runner’s routes Run slow, route choice Fold map Orient map Look ahead in terrain Relocate, proceed slowly ¨ 1 st 2 controls – Find attack point – Look for safe routes – Check direction with compass – Observe terrain and map quality, runnability – Control taking system

Example Race Focus Plan (end) ¨ Last 2 controls ¨ Middle – Refocus when see end – 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 – – of course Refocus when hear loudspeakers Refocus when feel tired Use system for every leg Error prevention, redundant map checking

Training System ¨ Set training goals ¨ Have a plan (season, monthly, weekly, daily) ¨ Log your training ¨ Increase training impulse (duration, intensity) no more than 10% on average ¨ Recovery system – Warm down, liquids, stretching, relaxation, diet

Analysis System ¨ 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