Transcript 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
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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
 1st 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)
 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
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