Squad Update
Sunday, 14 February 2010
Hi
all
The WOC Bulletin 2 for Portugal is now on the Portugal website with
lots of good information.
http://mtbwoc2010.fpo.pt/index
Note
that the rules only allow you to go off track if you carry your bike off the
ground.
Items
I would like replies to:
1) Everyone. (This will be
a check that all are receiving these emails.)
Would you be interested in a 3
day tr camp in Canberra immediately after Easter??
This wouldnt just be open
for team members but would be an opportunity for juniors and others to get
together and do some intense mtbo over the time. ie Tues, Wed and
Thurs.
Please reply Yes, No, Maybe
2) Everyone. Team riding
uniform. Stay with the Cycling Australia design or do another?
3)
Everyone If
you record your training electronically on 'attack point" or similiar, please
forward me your user name so I can follow your training.
Those that have been to WOC
before please give me your opinion on:
3) Should we book Hotel
(E40pp); Pension (E30) or Private House (E25) accommodation. If we are looking
at the Hotel we would need to get in early.
4) Re WOC - car hire. Any
suggestions on the type?
Well the trials are only
about 7 weeks away, so I hope everyone is making transport arrangements
etc.
See mountain devil website for info, photos and old maps = http://mountaindevils.nsw.orienteering.socialfx.net/
More
importantly you should be doing some map reading training
at this time, as that is the crucial ingredient for MTBO. Most
states have few or no races before the trials so some improvisation is needed to
get you race ready.
You MUST train with your mapboard and mapreading at
least once a week.
- Preferably get to a mtbo area, and get someone to give
you a course to do. Even better get someone to shadow you also at this
time, as this adds a little pressure.
- Next best use a street directory of
your city and again get someone to set you courses around it. Obviously you
cant go flatout in this situation, but you will get good practice in having
quick looks at your map and developing good map memory.
- At worst just use
mtbo maps from anywhere and find a quiet road, outdoors velodrome, or quiet
suburban road circuit and practice doing route choices while riding hard.
Incorporate this into an interval session. Maybe 1km hard and 20-30 secs
recovery whilst looking at one or two legs. Repeat 10 times then while cooling
down have a 2nd look at each leg and see if you made the correct choice and look
at what other options there were.
You could print off o/s maps to use or ask
your local mtbo club or association for maps or ask to lend mtbo maps of nearby
riders.
Physical training
wise:
1) do some hill intervals as the trials will be
undulating to hilly.
2) practice racing or riding hard for the 2 race
lengths ie
M/W20 = 40-50 for middle, 70-90 for long
M/W21 =
50-60 " 90-110 for long
See attachments
for:
Final 2009 National Rankings list 2009NatRankOAOld.xls
2010 planning
calendar 2010 Event Calendar Blankish.doc
National series dates, places and scoring system. 2010 New National MTBO Series (EM) .doc
Dietary
article Dietary advice.htm
After
WOC event - foot O I think,
Dear O-friends,
we'd like
to inform you that in 2010 Slovenian 5 day event OO.cup
will
be organized in attractive alpine region of Velika
planina and Zgornja
Savinjska valley from July 24 to July 28.
Like always you can expect
quality orienteering in
magnificent natural surroundings. For
invitation, pictures and map samples
please check www.oocup.com
Please note that only one week before, that is
from July 17 to July
19, we will organize a 3 day event called Xtremor in
vicinity of
Adriatic sea. This is an event with slightly different concept,
meant
strictly for orienteering gourmets. All about it you can read
at:
www.xtremor.com.
Between Xtremor and OO.cup feel free to enjoy the
sea, the Alps or
even more technical orienteering provided on our trainings
(more info
to follow at: www.orienteering.si)
Updates will
be forwarded regularly now I finally have the squad list
Kay Haarsma
08 83370522 (h) 08 82582070 (w)
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