CHALLENGES of the PHYSICAL TRAINING in ORIENTEERING

1. CHALLENGESof thePHYSICAL TRAININGinORIENTEERING Janne Salmi LAPUA, 15.6.2007

2. ORIENTEERING is…an ENDURANCE-SPORTwith varied duration and character • The training-amount must be high • The long trainings are very important • Training must be very varied • Different terrains and grounds • High muscular demands: strength • Changes in running speed and direction • Alternative training • The three main-disciplines • Sprint • Middle • Long  DIFFERENT KIND OF PHYSICAL TRAINING?

3. Controlling your nerves Before the start Spectator control(s) Fast decisions Route-choices Long and short legs The time-differences are created on the last kilometer (keeping the pace + making no mistakes being tired) High aerobic capacity: max VO2 Anaerobic capacity: ability to reach high lactate-values Steady or RISING speed during the race M.I.P*: Fast running on “good” surfaces Interval-training Sprint-training Strength-training SPRINT is about… * Most Important Exercises

4. High maxVO2 3000m 8.21 Very intensive training Up to 7 intensive trainings/week Interval-training Maximal strength-training (neural input) + long & easy runs Many breaks in training “Common cold” Total rest Muscular restitution A heavy and powerful athlete Lots of strength …which causes a high energy consumption  Some problems on long (and especially hot) races Technical-tactical abilities O-skills & O-rhythm short vs. long legs Running speed “slow start” long leg: speed up maintaining the high speed very fast last minute! KING OF THE SPRINT

5. Combining the (high) skills with high speed Effective and fast forest-running technique Changing the orienteering rhythm according the O-technical challenges M.I.P: Orienteering-intervals Fast running on tracks and in the forest Running-circuits (strength) MIDDLE is about… • Unbreakable concentration • Controlling the orienteering • No mistakes • Finding the fastest and/or straightest micro-routes • “Fluent” orienteering: FLOW • Very seldom slowing down, stopping or edges en-route • Hitting the difficult controls without time-loss • The time-differences are mostly created inside the control-rings (mistakes)

6. Very much O-training: Often 3 O-trainings/day 1032 controls in Clermont-Ferrand-area before WC 2006 Almost all fast training in the forest / paths = Almost no (fast) training on road / track Very much theoretical training: “Orienteering-puzzle” (WOC2005) Catching Features Etc… Sometimes problems in keeping the speed and concentration high on long races Economical and efficient running in the forest Technically probably no 1 Tactical skills at middle distance: O-skills Keeping it simple Safe vs. ”risky” Controlling the speed Fast last kilometers KING OF THE MIDDLE

7. Calmness, controlling the concentration Route-choices Ability to differ rough orienteering from fine-orienteering The time-differences are mostly created between the controls (route-choices and speed) High Anaerobic Threshold Keeping constant speed Economical running Ability to change rhythm (forest – path/road) M.I.P: Long-runs, skiing, cycling Economical speed Variable terrain LONG is about…

8. Solid background The best Finnish junior since the age of 14 O-skills Running-speed Training mostly on paths Partly due to ankle-problems Up- & downhill Lots of long trainings Running & skiing Very few intervals Economical running after all Listening to your body! Sometimes problems in finding enough speed and right rhythm on shorter races Economical running in the forest and especially on paths Ability to keep high concentration through the race Tactical skills at long distance: O-skills Short legs: no mistakes Long legs: route-choice High speed at the beginning and on the long legs KING OF THE LONG

9. …and the QUEEN, of course • No 1 (sometimes 2…) in all the disciplines • A skilled orienteer already as a junior, only 3-5 trainings / week at 19 yrs • Talented in terms of physiology and biomechanics • High motivation for learning from coaches & team-mates • Solid training for ca 8 years, > 600h/year • Fairly similar training-weeks all-year-round • A hunger for success & good performances • Good health, healthy lifestyle • Supporting surrounding

10. HOW TO GET THERE?- according to J.S - VARIED TRAINING AS A JUNIOR: 15-20 yrs • Basic O-skills • Experiences of the different terrains • First speed, then endurance • Running style • Economical • Well-balanced: avoiding injuries • Varied neuromuscular training • Circuit-training: strength, avoiding injuries • Forest, paths, marshes, roads • Skiing, cycling, swimming, ballgames

11. HOW TO GET THERE?- according to J.S - TRAINING MORE: 19…25 years • Fixing the weak-points • O-skills • Strength, speed, endurance • Moreexperiences of the different terrains • The training amount rises 50-100 hrs/year • Setting GOALS • Long term: 2-7 years • Short term: This year, this month, this week, TODAY • Understanding what it takes to reach these goals

12. HOW TO GET THERE?- according to J.S - 25- years: USE YOUR STRENGHTS! • Every orienteer has his strength and weaknesses • You have to ´concentrate on your strengths • Best chances to develop • Positive feedback  FORGETTING THE WEKNESSES! • Training the weaker abilities clearly less  • Too much training on weaker abilities  not enough development  too much negative feedback  negative circle • They are needed, however, to minimize failure and risk for them EMPHASIZE YOUR STRENGHTS DON’T LET THE WEAKNESSES DESTROY YOUR PERFORMANCES

13. SUMMARY • There are many different ways to reach the top FIND YOUR OWN ONE!!! • …IS THE BEST WAY FOR YOU: • Lots of orienteering  maximizing your skills • Lots of intervals  maximizing your power and maxVo2 • Lots of endurance training  maximizing your circulation and running-economy • OR maybe A LITTLE BIT OF EVERYTHING? • There is no other way than to try … and re-try … And re-try … and finding the best solution. • After all, it’s what orienteering is about: USING YOUR BRAIN AND YOUR BODY!