Orienteering Systems Canadian Orienteering Federation 2004

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<ul><li>Slide 1</li></ul> <p>Orienteering Systems Canadian Orienteering Federation 2004 Slide 2 Orienteering Systems Systematic approach to an orienteering race Logical, repeatable, automatic Easy to train, remember, improve Mental training is important Slide 3 Orienteering Systems Map Reading Compass Use Distance Judgment Route Choice Control Taking Relocation Concentration, Refocus Race Plan Training Analysis Slide 4 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) Slide 5 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 Slide 6 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 Slide 7 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 Slide 8 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 Slide 9 Control Taking Classic System Attack Point Description, Code Precision O Code check Punch Prepare map Logical Optimistic System Attack Point Description Precision O Prepare map Punch Code Smoother away from control Slide 10 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 Slide 11 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) Slide 12 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 Slide 13 Example Race Focus Plan (start) Start Find magnetic north Watch outgoing runners 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 Slide 14 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 Slide 15 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 Slide 16 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 </p>