Race Preparation

Canadian Orienteering Federation 2004

Race Preparation Mental peaking Physical peaking Race Analysis Race Focus Plan Refocus Plan Mental preparation Warm up The start Race recovery (‘cool down’, ‘warm down’)

Mental Peaking Motivation, desire, hunger, positive,

enthusiasm, fun Mental relaxation Rest from mental stress Long term plan, focus on a particular race Race analysis, mental training Visualization

Physical Peaking Training analysis Physical relaxation Rest from training, racing Specific training to “sharpen”

Reflexes, coordination, running technique Long term training plan

Aerobic base, anaerobic base, power, speed, technique With a peaking phase, there is a drop in “fitness”

but an increase in performance.

Race Analysis Novices learn from mistakes

Mistakes teach us error prevention techniques Log all errors and their causes

Elite learn from success Learn what works best Learn optimum running speed Learn optimum mental state, preparation Race simulation Log what works, build up the “Race Focus Plan”

Race Focus Plan Written plan of “ACTION” given a stimulus

Sequential plan of action based “tasks” based on: Warm up The Start The first 2 controls Middle of course Last 2 controls Finish Warm down Refocus plan

Refocus Plan Refocus Plan is needed to handle distractions

Common distractions See other runner Get nervous before start Miss first control Excitement at end of race Start thinking about school, work Start thinking about race outcome Lose map contact half way to control Break compass Forget to read descriptions Nearing last few controls you realize you are doing “GREAT”

Mental Preparation “Psyching up” or “Psyching out”? Mental preparation is the key to elite orienteering Given a Race Focus Plan, how do we make it part

of our “system” Mental rehearsal

Write it down, rehearse it out loud Visualization

Visualize yourself in each scenario and reacting with a task See yourself carrying out your refocus plan Visualize past races Visualize your upcoming race

Warm up Mental warm up

Go over your race focus plan and refocus plan

Physical warm up Standard warm up sequence so that your

body knows how to react Prepare body for high intensity Relaxes your mind

The Start A race start sets the mental state for the entire race Avoid distractions from the plan at the event Make pre-race socializing part of the plan Go through the start system check list

observe look in the surrounding terrain which way is North? where is the sun, shadows? are there trails leading from the start? which way are others running out from the start? is there a route to a start triangle?

1st 2 controls The 1st controls set the stage for the race Opportunity to observe terrain and map Chance to overcome nervousness and calm

down Systematic approach is needed for every leg Safer route choices Direction for every leg using compass

Middle of course Concentration problems, thought

distractions Take advantage of what was learned over

1st 2 controls Most intense running Control taking system Error prevention techniques

Last 2 controls Employ refocus techniques and use caution

to avoid errors commonly caused by: Loss of concentration due to fatigue Distractions by thoughts of race results Distracted by loudspeakers Tendency to speed up

Race Recovery Recovery starts at the finish line Get warm, fluids, food Talk to friends, press, officials AFTER you have

relaxed enough to avoid saying something you will regret later or get chilled

Recover your mental control, physical alertness Walking, jogging, stretching, massage, ice baths

are good methods of physical race recovery Mental relaxation, looking at the “bigger picture”

are good methods of mental recovery