CHALLENGESCHALLENGES of theof the PHYSICAL TRAININGPHYSICAL TRAINING

inin ORIENTEERINGORIENTEERING

Janne SalmiJanne SalmiLAPUA, 15.6.2007LAPUA, 15.6.2007

ORIENTEERING is…ORIENTEERING is…an ENDURANCE-SPORTan ENDURANCE-SPORT

with varied duration and characterwith varied duration and character► The training-amount must be The training-amount must be

highhigh► The long trainings are very The long trainings are very

importantimportant► Training must be very variedTraining must be very varied

Different terrains and groundsDifferent terrains and grounds High muscular demands: strengthHigh muscular demands: strength Changes in running speed and Changes in running speed and

directiondirection Alternative trainingAlternative training

► The three main-disciplinesThe three main-disciplines SprintSprint MiddleMiddle LongLong DIFFERENT KIND OF PHYSICAL TRAINING?DIFFERENT KIND OF PHYSICAL TRAINING?

SPRINT is about…SPRINT is about…

Controlling your nervesControlling your nerves►Before the startBefore the start►Spectator control(s)Spectator control(s)

Fast decisionsFast decisions Route-choicesRoute-choices

►Long and short legsLong and short legs The time-differences are The time-differences are

created on created on the last the last kilometerkilometer (keeping the (keeping the pace + making no pace + making no mistakes being tired)mistakes being tired)

High aerobic High aerobic capacity: capacity: max VO2max VO2

Anaerobic capacity: Anaerobic capacity: ability to reach ability to reach high high lactate-valueslactate-values

Steady or RISING Steady or RISING speed during the racespeed during the race

M.I.P*:M.I.P*: ►Fast running on Fast running on

“good” surfaces“good” surfaces►Interval-trainingInterval-training►Sprint-trainingSprint-training►Strength-trainingStrength-training

* Most Important Exercises

► High maxVOHigh maxVO22

3000m 8.213000m 8.21► Very intensive trainingVery intensive training

Up to 7 intensive Up to 7 intensive trainings/week trainings/week ► Interval-trainingInterval-training

Maximal strength-training Maximal strength-training (neural input)(neural input)

+ long & easy runs+ long & easy runs► Many breaks in trainingMany breaks in training

““Common cold”Common cold” Total restTotal rest Muscular restitutionMuscular restitution

► A heavy and powerful A heavy and powerful athleteathlete Lots of strengthLots of strength ……which causes a high energy which causes a high energy

consumptionconsumption Some problems on long (and Some problems on long (and

especially hot) racesespecially hot) races

► Technical-tactical abilitiesTechnical-tactical abilities O-skills & O-rhythmO-skills & O-rhythm

► short vs. long legsshort vs. long legs Running speedRunning speed

► ““slow start”slow start”► long leg: speed uplong leg: speed up► maintaining the maintaining the

high speedhigh speed► very fast last very fast last

minute!minute!

KING OF THE KING OF THE SPRINTSPRINT

MIDDLE is about…MIDDLE is about…

Unbreakable concentrationUnbreakable concentration Controlling the orienteeringControlling the orienteering

►No mistakesNo mistakes►Finding the fastest and/or Finding the fastest and/or

straightest micro-routesstraightest micro-routes ““Fluent” orienteering: Fluent” orienteering: FLOWFLOW

►Very seldom slowing Very seldom slowing down, stopping or edges down, stopping or edges en-routeen-route

►Hitting the difficult Hitting the difficult controls without time-losscontrols without time-loss

The time-differences are The time-differences are mostly created mostly created inside the inside the control-rings control-rings (mistakes) (mistakes)

Combining the (high) Combining the (high) skills with high speed skills with high speed

Effective and fast forest-Effective and fast forest-running techniquerunning technique

Changing the Changing the orienteering rhythm orienteering rhythm according the O-according the O-technical challenges technical challenges

M.I.P:M.I.P:►Orienteering-intervalsOrienteering-intervals►Fast running on tracks Fast running on tracks

and in the forestand in the forest►Running-circuits Running-circuits

(strength)(strength)

► Very much O-training:Very much O-training: Often 3 O-trainings/dayOften 3 O-trainings/day 1032 controls in Clermont-1032 controls in Clermont-

Ferrand-area before WC Ferrand-area before WC 20062006

► Almost all fast training in Almost all fast training in the forest / pathsthe forest / paths = Almost no (fast) training = Almost no (fast) training

on road / trackon road / track► Very much theoretical Very much theoretical

training:training: ““Orienteering-puzzle” Orienteering-puzzle”

(WOC2005)(WOC2005) Catching FeaturesCatching Features Etc…Etc…

► Sometimes problems in keeping Sometimes problems in keeping the speed and concentration high the speed and concentration high on long raceson long races

KING OF THE KING OF THE MIDDLEMIDDLE

► Economical and efficient Economical and efficient running in the forestrunning in the forest

► Technically probably no 1Technically probably no 1► Tactical skills at middle Tactical skills at middle

distance: distance: O-skillsO-skills

► Keeping it simpleKeeping it simple► Safe vs. ”risky”Safe vs. ”risky”

Controlling the speedControlling the speed► Fast last kilometersFast last kilometers

LONG is about…LONG is about…

Calmness, controlling the Calmness, controlling the concentrationconcentration

Route-choicesRoute-choices Ability to differ rough Ability to differ rough

orienteering from fine-orienteering from fine-orienteering orienteering

The time-differences are The time-differences are mostly created mostly created between the between the controlscontrols (route-choices and (route-choices and speed)speed)

High Anaerobic High Anaerobic ThresholdThreshold

Keeping constant speedKeeping constant speed Economical runningEconomical running Ability to change rhythm Ability to change rhythm

(forest – path/road)(forest – path/road) M.I.P:M.I.P:

►Long-runs, skiing, cyclingLong-runs, skiing, cycling►Economical speedEconomical speed►Variable terrain Variable terrain

KING OF THE KING OF THE LONGLONG

► Solid backgroundSolid background The best Finnish junior since The best Finnish junior since

the age of 14the age of 14► O-skillsO-skills► Running-speedRunning-speed

► Training mostly on paths Training mostly on paths Partly due to ankle-problemsPartly due to ankle-problems Up- & downhillUp- & downhill

► Lots of long trainingsLots of long trainings Running & skiingRunning & skiing

► Very few intervalsVery few intervals Economical running after all Economical running after all

► Listening to your bodyListening to your body!!► Sometimes problems in finding Sometimes problems in finding

enough speed and right rhythm on enough speed and right rhythm on shorter racesshorter races

► Economical running in the Economical running in the forest and especially on pathsforest and especially on paths

► Ability to keep high Ability to keep high concentration through the raceconcentration through the race

► Tactical skills at long distance: Tactical skills at long distance: O-skillsO-skills

► Short legs: no mistakes Short legs: no mistakes ► Long legs: route-choiceLong legs: route-choice

High speed at the beginning High speed at the beginning and on the long legsand on the long legs

……and the and the QUEENQUEEN, of course, of course

► No 1 (sometimes 2…) in all the No 1 (sometimes 2…) in all the disciplinesdisciplines

► A skilled orienteer already as a junior, A skilled orienteer already as a junior, only 3-5 trainings / week at 19 yrsonly 3-5 trainings / week at 19 yrs

► Talented in terms of physiology and Talented in terms of physiology and biomechanicsbiomechanics

► High motivation for learning from High motivation for learning from coaches & team-matescoaches & team-mates

► Solid training for ca 8 years, > 600h/yearSolid training for ca 8 years, > 600h/year► Fairly similar training-weeks all-year-Fairly similar training-weeks all-year-

roundround► A hunger for success & good A hunger for success & good

performancesperformances► Good health, healthy lifestyleGood health, healthy lifestyle► Supporting surroundingSupporting surrounding

HOW TO GET THERE?HOW TO GET THERE?- - according to J.S -according to J.S -

VARIED TRAINING AS A JUNIOR: VARIED TRAINING AS A JUNIOR: 15-20 15-20 yrsyrs

Basic O-skillsBasic O-skills Experiences of the different terrainsExperiences of the different terrains First speed, then enduranceFirst speed, then endurance Running styleRunning style

EconomicalEconomicalWell-balanced: avoiding injuriesWell-balanced: avoiding injuries

Varied neuromuscular trainingVaried neuromuscular training Circuit-training: strength, avoiding injuriesCircuit-training: strength, avoiding injuries Forest, paths, marshes, roadsForest, paths, marshes, roads Skiing, cycling, swimming, ballgamesSkiing, cycling, swimming, ballgames

TRAINING MORE: TRAINING MORE: 19…25 years19…25 years Fixing the weak-pointsFixing the weak-points

O-skillsO-skills Strength, speed, enduranceStrength, speed, endurance

MoreMore experiences of the different terrainsexperiences of the different terrains The training amount rises 50-100 hrs/yearThe training amount rises 50-100 hrs/year Setting GOALSSetting GOALS

Long term: 2-7 yearsLong term: 2-7 years Short term: This year, this month, this week, TODAYShort term: This year, this month, this week, TODAY

Understanding what it takes to reach these Understanding what it takes to reach these goalsgoals

HOW TO GET THERE?HOW TO GET THERE?- - according to J.S -according to J.S -

HOW TO GET THERE?HOW TO GET THERE?- - according to J.S -according to J.S -

25- years: USE YOUR STRENGHTS!25- years: USE YOUR STRENGHTS! Every orienteer has his strength and weaknesses Every orienteer has his strength and weaknesses You have to ´concentrate on your strengthsYou have to ´concentrate on your strengths

Best chances to developBest chances to develop Positive feedback Positive feedback FORGETTING THE WEKNESSES! FORGETTING THE WEKNESSES!

Training the weaker abilities clearly less Training the weaker abilities clearly less Too much training on weaker abilitiesToo much training on weaker abilities

not enough development not enough development too much negative feedback too much negative feedback negative circlenegative circle

They are needed, however, to minimize failure and risk for They are needed, however, to minimize failure and risk for them them

EMPHASIZE YOUR STRENGHTSEMPHASIZE YOUR STRENGHTSDON’T LET THE WEAKNESSES DESTROY DON’T LET THE WEAKNESSES DESTROY

YOUR PERFORMANCESYOUR PERFORMANCES

SUMMARYSUMMARY► There are many different ways to reach the There are many different ways to reach the

top top FIND YOUR OWN ONE!!!FIND YOUR OWN ONE!!!

……IS THE BEST WAY FOR YOU:IS THE BEST WAY FOR YOU: Lots of orienteering Lots of orienteering maximizing your skills maximizing your skills Lots of intervals Lots of intervals maximizing your power and maxVo2 maximizing your power and maxVo2 Lots of endurance training Lots of endurance training maximizing your circulation maximizing your circulation

and running-economyand running-economy OR maybe A LITTLE BIT OF EVERYTHING?OR maybe A LITTLE BIT OF EVERYTHING?

► There is no other way than to try … and re-try There is no other way than to try … and re-try … And re-try … and … And re-try … and finding the best solutionfinding the best solution..

► After all, it’s what orienteering is about:After all, it’s what orienteering is about:

USING YOUR BRAIN USING YOUR BRAIN AND YOUR BODY!AND YOUR BODY!