1. Orienteering Systems Canadian Orienteering Federation 2004

2. Orienteering Systems  Systematic approach to an orienteering race  Logical, repeatable, automatic  Easy to train, remember, improve  Mental training is important

3. Orienteering Systems  Map Reading  Compass Use  Distance Judgment  Route Choice  Control Taking  Relocation  Concentration, Refocus  Race Plan  Training  Analysis

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)

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

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

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

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

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

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

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)

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

13. 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  1 st 2 controls –Find attack point –Look for safe routes –Check direction with compass –Observe terrain and map quality, runnability –Control taking system

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

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

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