hi,
i have been doing orienteering for 2/3 yrs now, an as i am doing longer courses i am having problems keeping concentration towards the end.
the amount of times i have had all but one or two of the fastest times on my course, but still finished way down, because of loosing my concentration towards the end, and messing up a control is unbelievable. having just done it again in a national this weekend, having been very doing very well, and having a perfect run for the first 2 3rds of the course, i thought i would see if anyone could help.
i am not overly physically fatigued, but i seem to just get mentally tired, and make one or two stupid mistakes, usualy costing me a lot of time, or as in the case of sunday, the whole race.
thankyou
keeping concentration
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thats my main problem, again not really physical but just around the 10th control and the 17th i always seem to mess up (my unlucky numbers?) and was told i jus need more experience at longer courses......and/or just slow down in the last few cos all my mistakes end up bein 10 / 15 min mistakes
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Jene - addict
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you should have solved the problem by now, since you've realised whats happening!
so, when you're getting near the end of your course just remind yourself that you need to take that little bit more care.
i once had a similar problem, but at the other end, always messing up no.1 so i started taking teh first control carefully... guess what? yep, messed up no 2! so i took that carefully as well.... eventually realised (i ain't too bright!) that if i took them all that carefully voila, i wouldnt mess up, and i might make somthing of myself!
so, when you're getting near the end of your course just remind yourself that you need to take that little bit more care.
i once had a similar problem, but at the other end, always messing up no.1 so i started taking teh first control carefully... guess what? yep, messed up no 2! so i took that carefully as well.... eventually realised (i ain't too bright!) that if i took them all that carefully voila, i wouldnt mess up, and i might make somthing of myself!
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rocky - [nope] cartel
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i have heard something about hydration and oxygen debt playing a part in loosing concentration, anyone know anything about that. i had drank a whole bottle of water just before i set off, but i was pretty thirtsy by the tiime i had finished, so it could be something to do with that.
i just seem to get mentally tired towards the end, and loose concentration, so i suppose i should take more care arouind the later controls.
i just seem to get mentally tired towards the end, and loose concentration, so i suppose i should take more care arouind the later controls.
- richardm
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rocky is right.
you need to focus on the job at hand. do you start thinking of other things or just stop thinking of all the techniques? You need to practise using a mental checklist that you always use to orienteer. you obviously have a subconcious one, you are using it to get round most of the course fine. you just need to start consciously doing all techniques. maybe you could start plannng legs, checking off more features, etc.
concentration seems to be one of the biggest problems i've encountered with juniors. i always just try to immerse myself in the orienteering and focus on making hitting every control a goal.
do you sing songs in your head?
slowing down is another cool method. i did that at the british graithwaite and won, simply because other people blew it by making 5 minute mistakes (rocky was one of them!!?). i slowed down and only lost a minute or so on the running speed.
practise/experience is definitly valuble but you just need to talk to yourself more on the course about the orienteering, questioning decisions, tying to orienteer each and every leg perfectly till the end.
you need to focus on the job at hand. do you start thinking of other things or just stop thinking of all the techniques? You need to practise using a mental checklist that you always use to orienteer. you obviously have a subconcious one, you are using it to get round most of the course fine. you just need to start consciously doing all techniques. maybe you could start plannng legs, checking off more features, etc.
concentration seems to be one of the biggest problems i've encountered with juniors. i always just try to immerse myself in the orienteering and focus on making hitting every control a goal.
do you sing songs in your head?
slowing down is another cool method. i did that at the british graithwaite and won, simply because other people blew it by making 5 minute mistakes (rocky was one of them!!?). i slowed down and only lost a minute or so on the running speed.
practise/experience is definitly valuble but you just need to talk to yourself more on the course about the orienteering, questioning decisions, tying to orienteer each and every leg perfectly till the end.
Pictures are better than words because sometimes words are big and hard to understand.
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Mr. Furness - light green
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il try that aswell then, these are all great suggestions, thanx.
i dont sing songs in my head on particularly tiring legs i sometimes use loud breathing, or strange breathing patterns to help keep my focus off the pain, but thats genrally just when its simple orienteering. (its probably why i do badly on easier courses).
i dont have that problem when its challenging becasue im either concentrating on getting to the control points, or looking for features or attack points.
that subconscious mind thing sounds about right tho, because after iv made a mistake i tend to sort of "come round" and am able to concentrate again.
i dont sing songs in my head on particularly tiring legs i sometimes use loud breathing, or strange breathing patterns to help keep my focus off the pain, but thats genrally just when its simple orienteering. (its probably why i do badly on easier courses).
i dont have that problem when its challenging becasue im either concentrating on getting to the control points, or looking for features or attack points.
that subconscious mind thing sounds about right tho, because after iv made a mistake i tend to sort of "come round" and am able to concentrate again.
- richardm
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this problem is one that can be helped by doing a few of my favourite sessions (advocated by myself and a few others on this site a few times!) - thats the long control picking exercise. try and plan a course that'll keep you out in the forest for perhaps 150% of your normal winning time. plan it as technical as possible and try and run the whole lot at a steady pace - it'll train you to keep your mind and concentration on the map and the navigation even when you are feeling fatigued.
we've all been there as juniors (and seniors?) when you're doing really well in a race and then blow it near the end - your head is saying 'i'm having a great race here, come on!!' and then you push it a bit too hard, let the positive emotions take control and before you know it you've missed your next control - so next time you get that voice in your head saying what a good race you're having, do what ISN'T natural - control your speed, concentrate on the fine orienteering into the control circle, and consolidate your race...
good on you for confronting the problem.
ben
we've all been there as juniors (and seniors?) when you're doing really well in a race and then blow it near the end - your head is saying 'i'm having a great race here, come on!!' and then you push it a bit too hard, let the positive emotions take control and before you know it you've missed your next control - so next time you get that voice in your head saying what a good race you're having, do what ISN'T natural - control your speed, concentrate on the fine orienteering into the control circle, and consolidate your race...
good on you for confronting the problem.
ben
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bendover - addict
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Ref Hydration
I've found that never mind the pace I use (I've never completely walked a course, contrary to what some of my times say), I get a sports migraine if I'm out for longer than 1 hour. Yes this weekend I took over 60 mins on light green and low and behold the migraine threatened. I do try to keep hydrated and resort to taking lucozade out with me as I have suffered on courses before. I know lack of fitness is part of the problem but why the 60 min barrier
I've found that never mind the pace I use (I've never completely walked a course, contrary to what some of my times say), I get a sports migraine if I'm out for longer than 1 hour. Yes this weekend I took over 60 mins on light green and low and behold the migraine threatened. I do try to keep hydrated and resort to taking lucozade out with me as I have suffered on courses before. I know lack of fitness is part of the problem but why the 60 min barrier
Diets and fitness are no good if you can't read the map.
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HOCOLITE - addict
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bendover wrote:when you're doing really well in a race and then blow it near the end - your head is saying 'i'm having a great race here, come on!!' and then you push it a bit too hard, let the positive emotions take control and before you know it you've missed your next control
my god thats happened way too many times to me recently
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helen - junior moderator
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The best advice I can give which I wish somebody had given me years back is this. Your training is done before the race and that's where you should focus all your nervous energy. When race day comes, you just go out there do the thing you've been practising for. As Ben says you need to not think "Come on this is a blinder...", but you always will do if you come into race day thinking "How do I make the difference today?". If you can manage to treat a national event just like an informal or squad training session then you won't blow it.
Similar story to Rocky's. My fittest ever season I managed to blow number 3 on four consecutive national/british/JK races. When any chance of being selected had gone (i.e. no pressure from myself) then I went out at a national had an average run and came second. Next national was 3rd. You get the picture...
Similar story to Rocky's. My fittest ever season I managed to blow number 3 on four consecutive national/british/JK races. When any chance of being selected had gone (i.e. no pressure from myself) then I went out at a national had an average run and came second. Next national was 3rd. You get the picture...
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FatBoy - addict
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richardm wrote:i have heard something about hydration and oxygen debt playing a part in loosing concentration, anyone know anything about that. i had drank a whole bottle of water just before i set off, but i was pretty thirtsy by the tiime i had finished, so it could be something to do with that.
It's important to keep drinking way before that. Make sure you take a drink with you to bed the night before and continue drinking a little amount on a regular basis. Drinking a full bottle before you start will just make you need the toilet.
Regards the concentration, try having key words to keep you concentration on the map. Don't say concentrate to yourself, it won't work. You need to get your attension back to the map, things like 'whats my attack point?' or 'visualise the control' will work much better.
Fish are friends not food!
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Rich - orange
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