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