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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
Logical
Optimistic System– Attack Point
– Description
– Precision O
– Prepare map
– Punch
– Code
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