High Performance Tips - August 13, 2003

The Canadian Championships next week in Kamloops are, for most of us, the biggest races of the year. It is a good time now as we make final preparations to review the notes from the High Performance presentations that you may or may not have attended earlier this year...

TIP NUMBER 1 - don't confuse Results with Performance

The Swedish Orienteering coach, Goran Anderson, makes a clear distinction between performance and results. Our objective is to PERFORM the best we can in these races; this we can control. Our RESULT (placing) will depend on how other people perform and is beyond our control. Here are some tips from the HiP talks that will help you make your best performance.

TIP NUMBER 2 - be especially careful on the first few controls

Many orienteers will be more nervous than usual at the start line because these are such important races. If this nervousness is not controlled it will lead to mistakes on the first controls and less than optimal performance. In order to control nervousness, use the Visualization Techniques presented by Marie-Catherine. It is especially important to visualize your pre-race preparation, your walk to the start and your first two or three controls.

TIP NUMBER 3 - help your body recover between races

The conditions in Kamloops, as we know, are dry and hot. Be physically prepared for many races in a short time by staying hydrated, eating lots of healthy food, and sleeping lots. It is especially important to begin recovery immediately when you finish a race - so eat lots and drink lots. Keep in the shade as much as possible.

TIP NUMBER 4 - Route choice

Here are some tips from Geir's talk on how to make good route choices in the Kamloops terrain

It is open terrain - easier than it looks on the map, controls and control features will be visible from far It is extra important to look far ahead (keep your eyes up) Contour reading and rough compass are the most important navigation techniques The terrain will have fast running everywhere - in general, go straight (unless faced with hills, cliffs, boulders) Do careful route planning on long legs to avoid unnecessary climb Sometimes climbing will be better than running on steep side-slopes Look for "leading" contour features (re-entrants, ridges, saddles) that will lead you into controls Don't care too much about vegetation colors (the yellow/white is very diffuse). Do not plan control attacks on purely color differences (maybe green is okay, if there is any) Simplify contour structures and look for them early (eyes up)

TIP NUMBER 5 - Hints from AOA Champion Mark Astridge

When you are slogging up a hill or through thick vegetation and feeling like you are going too slow, just remember that your competition also must feel exactly the same way. When reduced to a walk on a steep hill, go straight up the fall line as much as possible. More time is lost trying to go really fast on a short leg than gained. "easy" legs are no time to stop concentrating.

I hope these reminders will help everyone have their best-possible performance at the Canadian Championships. And remember the most important thing of all - is to have fun.