Thursday, 30 July 2009

Studies on Orienteering

While studying and in need of Orienteering I searched "Orienteering" at Pubmed, the medical searchtool and found some interest studies that I post. I didn't check its validity, just copy-pasted some paragraphs from the abstracts that I found.

The other major findings were that prior to competition, superior orienteers reported use of higher self-efficacy, more positive outcome expectations and more task demand orientation than their less successful counterparts. Top orienteers coped more successfully with pre-competition anxiety by lowering their anxiety to a more moderate level prior to the actual performance. here

High aerobic power in orienteers (up to 63 and 76 ml/kg/min in women and men, respectively) is coupled with lower anaerobic performance. While leg strength is generally not high when compared with other athletic specialties, female orienteers have relatively good leg flexion strength. The energy cost of running is greatly increased in rough terrain. Oxygen cost was 26% higher while running in a forest when compared with road running. Biomechanical differences in stride pattern contribute towards this increased demand. Despite the high energy demands during competition, orienteers pace themselves such that their mean heart rate remains within the range of 167 to 172 beats/min, despite large fluctuations. The rough terrain encountered in orienteering results not only in a high energy cost but also in a higher incidence of sport-specific injuries, particularly to the ankle. here

Orienteers, as compared to nonathletes, showed a faster reaction speed and a complex pattern of attentional differences depending on the time constraints of the attentional task, the demands on endogenous attentional control, and the presence or absence of a concomitant effortful motor task. Results suggest that older expert orienteers have developed attentional skills that outweigh, at least at rest, the age-related deficits of visual attentional focusing. here

More experienced orienteers attended to the map markedly more while moving and spent less time stationary than less experienced orienteers. The participants' performance was significantly related to the ability to attend to the map while moving. The strategic control of attention is proposed to explain this ability. It is proposed that attentional training might enhance performance in sports characterized by multiple and dynamically varying elements. here

Correlation analyses showed a relationship between a high anaerobic threshold and few orienteering mistakes here

We conclude that daily orienteering competitions per se do not seem to create risks for developing a state of hormonal imbalance or significant decrease in glycogen when the carbohydrate supply is appropriate. here

The magnitudes of the age-related slowing of orienteering speed and of the difference in orienteering speed between males and females aged 45 years and over were greater than those reported for the other endurance running events. This may reflect the physical demands of running in orienteering terrain, tactical and cognitive aspects of the sport, or sociocultural aspects of the participating population. here

Inspired by the Tour de France I've been off-road cycling a lot, mainly uphill. I'm feeling physically well and in the 1st of August I'll start running more seriously again. I'm really missing navigating with a map!

Tuesday, 14 July 2009

End of the season...

And so this season ends for me (the last season with Portuguese calendar; next season we'll fit to the international calendar).

Some feet pains and tough study hours to exams anticipated my Summer recovering period from 1-15Aug to 15-31Jul. I won't completely stop; I'll mantain a 30min/6km run per day (I've already been doing it for a week). The next season will officially start for me in the 1st August.

The madness of the last days has been compensated: 18/20 in Medicine I (the Big One of the course). Now with only Pediatrics left I can only think on Holidays!

The August plan for now is:
1st week- Family holiday in Algarve- The first long trains... (Bike and Run everyday)
2nd week- Possible surftrip to Morocco with friends
3rd week- Training camp in Sweden with CPOC(Start of the O'season)
4th week- Portugal O'Summer - A WRE event not to miss!

...and reeeeeelax!

The 08/09 season was pauted by my physical improvement on which I have the basis to continue working. I've had some encouraging results in Orienteering. However I still have too much to improve technically once I haven't found my perfect run/navigation balance in the more technical maps.

I'll start the next season with defined goals (this year some of them pass by Athletics) and with the intention to train physically harder and to be technically better. There are some gaps that really need to be filled. Next season I'll take it to my boundaries.

To do better, I've a new sponsor for next season: Mund socks. My feet now seem to run on the clouds. I've tried them in some trains and they're simply awesome. Worth to have a try!

Sunday, 5 July 2009

Nice development indicator...

Saturday I went to 8ª Légua Nocturna de Odivelas, a 5K (5,450m) race near Lisbon.

I wasn't in the mood to run, after a whole day studying. I just wanted to do a fast train. When I arrived there, saw a Moroccan ex-national team athlete, the SLB athlete Tiago (who was an orienteerer in the past and now is a 3000m steeplechase athlete) and some other good athletes. My goal was to try to go with the pack.

However in the 1st km, that seemed to go slow, my watch showed me 3'02. I felt motivated and stayed with them. The Moroccan did some tries to run away but the pack stayed together in the 1st 3K. In the big climb, I was feeling well and went to the front to push harder (I felt confident and that attitude was almost impossible to me some months ago). Only the Moroccan and the SLB guy stayed with me. In the final descend I pushed a bit harder and surprisingly crossed the finish line alone in the 1st place. My final time was 16'54.

I've noticed that I don't suffer half than what I used to suffer in athletic races some months ago. My coach told me that is my body getting used to effort and Lactic Acid.

In the last 10 days I've only jogged with just 1 fartleck train. I haven't been able to train hard when my head is exploding and sick of studying in the end of the day. I'm full of motivation to start training hard again with map next season. After my summer break I've decided to start jogging offroad more often in order to be faster in Orienteering.

(In the photo with my coach who also ran the race)
Despite being well, today I didn't train. My anoying Fascitiis pain is back again. Maybe tomorrow I'll be able to jog aggain.

My coach has told me that probably I'm worthing now less than 15' at 5K. I think it's tough... But we'll see...

Below are some newspaper cuts from the local newspapers about the last weekends race.

And some other cuts from this month's National Athletics magazine with an interview by Joaquim Margarido.