What is the squad doing in preparation for JWOC?

A few of you less experienced orienteers may wonder what the squad is doing in preparation for JWOC. Obviously we are training but how does one train for orienteering?

Orienteering has two key components

The physical side

This is our fitness and strength. Through this training we aim to increase our aerobic capacity and increase our strength, we will need plenty of it to power up those Italian hills!!

The mental side

The mental side of our training aims to improve and practice our navigational skills.

Each member of the squad will have a training program. This may be written by an orienteering coach, an employed coach, a friend or even by the squad member themselves. In general a training program aims to increase speed and aerobic capacity, but are often tailored to the target event. For example many squad members will have training programs that include as much hill running as possible in preparation for the mountainous terrain we will encounter. The squad members may also tailor their training program toward the event they wish to perform best at e.g. some one looking to do really well in the sprint will have extra speed training sessions, where as someone looking to do especially well in the long will have more longer runs.

A Basic training program may be as follows

Monday

Easy run 60mins.

Tuesday

Intervals. Intervals consist of fast running and rest periods. These are run at 80-100% of race pace and aim to increase speed. Intervals can range from 100m or 30s through to 2km or 6mins and beyond.

Wednesday

Easy run 60mins.

Thursday

Long run. The long run aims to increase aerobic capacity and may range from 90 to 120mins. For the JWOC team this will take place in a hilly area, for example the Waitakare Ranges(Akl), or the Port Hills (ChCh)

Friday

Rest Day. The rest day helps the body to recover.

Saturday

Easy Run or Intervals.

Sunday

Orienteering Race/Training.

In general this is what a training program will look like.

Other things seen in a training program may include:

Heart Rate Guides; Heart rate limits will be set for each session and heart rate is measured with a heart rate monitor. This is to ensure training is completed at the appropriate level.

Core/Strength; aims to increase the strength of the core musles. Strength training may be under taken by some members to increase leg strength or just to impress the ladies.

Stretching/Condition; should be done anyway but may be specified in the program. Aims

prevent injury

Cross Training; Swimming, Cycling, Rowing, Kayaking, this can be anything that isn't running. Aims to give the mind a break from running or to reduce impact (many runners suffer from shin splints, small fractures in the shins brought on by the impact of running)

Well thats enough for the physical side, now for the mental side.

There are several ways to train for orienteering;

Catching Features

An orienteering computer game. Simulates orienteering in a realistic 3D environment.

Looking at Maps

Fairly self explanatory. Involves looking at old maps or maps of where the event will be. This can aim to become familiar with the map or to practice finding different routes and comparing their merits.

However nothing beats going out to the forest and doing some real Orienteering. This may be going to a weekly event or going out to the forest and running on an old map. Some team members may go out to an old maps by themselves or in small groups. In this case there will be no controls making the task of finding the exact spot where the control should be that extra bit harder. If there is a larger group going out to do some training controls can be represented by mini controls or something simple like ribbon or toilet paper.

An old course may be run or a course made up by a team member.

A course set by a team member may aim to improve specific parts of an orienteering race for example:

Control Picking;

Many controls with short distances in between. This aims to improve flow in between controls

Route Choice;

Controls will be placed in a way that there are many route choices between each control. Each member at the session can take a different route choice and meet at the next control to compare the merits of their respective routes.

Height Control;

Controls will be set at different heights along a slope. The aim is to practice awareness of how much height you are gaining or losing.

There are many more exercises to help practice your orienteering skill but I don't want this to go on for ever!

I hope this has been interesting and or beneficial to you all,

Hope to see you in the forest!