Training to become World Champion
Örebro, 23 July 2010
Outline
• Personal information
• Training
– Physical training
• Junior vs. senior orienteer
• Winter / alternative training
• Plans & philosophy
– Technical training
– Mental training
• Competitions
– Long-/short-term preparation
• Orienteering in Switzerland & the Swiss Team
• Discussion
About me
• Date of birth: 1983-04-16
• Home town: Eschlikon
About me
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Date of birth: 1983-04-16
Home town: Eschlikon
Location: Berne
1990-1999: Obligatory
school education
• 1999-2003: Vocational
education to become a
carpenter ( snickare)
• Professional orienteer
since 2007
◄ Föhrenhof, Eschlikon
About me
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1995: 1st national race
1999: 1st international event
2001: 1st JWOC
2004: 1st WOC
2005: 1st medal at WOC
2005-2007: Turun Suunnistajat
2008: Kristiansand OK
Training as a junior (12-15 years)
• Orienteering (mostly competitions and
club trainings, ~ 100 hours of running)
• Various sports (~ 100 hours a year)
• Biking
• Athletics in a youth group
• Sports at school
• Playing with friends (e.g. football,
floorball)
Training as a junior (16-18 years)
• Started to be ambitious
• 16: 146 hours of running
• 17: 191 hours of running (1st year in the
Junior National Team)
• 18: 213 hours of running
• Cycling and skiing
• Main focus on orienteering / running
Training as a junior (19-20 years)
• 240 hours of running (including 80 hours
of orienteering)
Junior World Champion 2002
3rd at JWOC 2003
• At that time: working & vocational
training 100% (40 hours per week)
Weekly programme 2002
21 to 23 years
• Increase in running hours (from 240 to 410 hours)
600
500
400
300
200
100
0
1999
2000
2001
2002
2003
2004
Running
2005
Alternativ
2006
2007
2008
2009
21 to 23 years
• Increase in running hours (240 to 410)
• Working part time (70% → 50% → 35%)
• Technical improvements:
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Route choice
Generalisation
Precision
Reading contour lines
Better ability to concentrate
24 to 27 years (2007-2010)
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Professional orienteer
2009: 504 hours of running
2009: 611 hours of training in total
More technical training (~150 hours per year)
World Champion in 2008 and 2009
Organising and managing my own
orienteering career (sponsors, webpage,
interviews…)
Winter training
• 80% endurance (50 up to 100 mins.)
• 20% high intensity training (3-4 fast sessions per
week)
• Total training per week: 11-14 workouts
– Alternative training
– Strength training (legs, torso, feet)
• Total training per month: ~ 60 hours
• Variation:
– terrain (e.g. flat, uphill, downhill)
– surface (e.g. forest, asphalt, track)
– shoes
Alternative training
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Important in order to avoid injuries
Variation from ”normal” training
Twice per week
Cycling (road, bike and indoor)
Cross-country skiing
Deep Water Running
Training plans
• Make a yearly, monthly, weekly, daily plan
• Keep a training diary statistics
• Differentiation between training and
competition periods
– Train for your main goals
– Some races are training races Don‘t rest
too much before those races.
– Be careful with training and travelling
Example Winter 09/10
Montag
Morgen
Dienstag
Mittwoch
Donnertag
Freitag
Samstag
Sonntag
Dauerlauf
Dauerlauf
3x 15min
50
90
Kraft
20
Kraft
Sprints
Intervall
Dauerlauf
8x 3min
Sprünge
90
70
70
60
Nachmittag
Dauerlauf
Aqua
Jogging
Dauerlauf
DL,
5x100m
Dauerlauf
oder Bike
70
60
55
Abend
OLTraining
Sauna
30
Massage
60
40
70
60
Physical training – my philosophy
• 15% - 20% high intensity
• Quality vs. quantity What is more
important?
• Doing as much training as possible by
running
• I prefer running twice a day to doing a two
hours run
Examples of typical sessions
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Endurance run (50 up to 100 mins.)
12x 400m on the track (~ 64 secs.)
8x 3 min. loops (up and down, small tracks)
3x 15 min. (~ 93% of anaerobic limit)
4x 2000m (3 min. per km)
Example of a typical session
• Running: 6 – 5 – 4 – 3 – 2 – 1 mins.
• Breaks:
2 – 2 – 2 – 1½ – 1 mins.
Recovery
• Enough sleep is important
• Think about what you eat, but be relaxed
about it!
• Eat and drink right after the training
• Bring carbohydrate drinks for long runs
• Change clothes after the training
• Use your own drinking bottle
• I like to wear compression socks
Technical training
• At home: 1-2 sessions per week
• 20% of total training
• Mostly during training camps
– high intensity blocks
– training in different types of terrain
• As long as you are motivated and
concentrated The more, the better!
• Take some time before the training to get
focused
Technical training
• Basic skills: possible to train individually
• Competition skills: better to train in a group
– Dealing with pressure, stress, motivation, fun
– The better the runners you compare with are,
the more confidence you can gain
• Competitions are the best trainings
Analysis
• Minimum: Draw your route on the map, compare
splits and routes. Where did I loose time?
• To get the most out of a training / competition:
– Why did I loose time?
– Analyse every single time loss in detail
– Possible reasons for time loss:
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Mistakes
Route choices
Running too carefully
Physical or technical deficits (e.g. compass running, reading
contour lines in detailed areas)
Mental training
• Self-confidence is essential (gained by
means of results, competitions or
trainings)
• Think about your goals and how you want
to achieve them
• Write your goals and methods down
• Keep it simple!
Goals
Competitions
• Long-term preparation:
– Can start 1 to 2 years before the event
– Adapt your training at home
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Special training loop
Underground
Specific strength training
Orienteering trainings
– Well prepared pre-events / trainings
Trondheim?
Competitions
• Short-term preparation:
– Try to minimise the X-factor, i.e. be prepared
for various situations
– However, stay flexible
– Every competition is a chance, try to enjoy it
– At the start, the focus should be on the actual
task, even if the preparation was not the best
Competition
preparation
• Terrain
• Old maps
Competition
preparation
• Tactics
Competition
preparation
• General
information
General information
Competition
preparation
• General
information
• Goals /
Analyses
Goals / Analyses
Competition
preparation
• General
information
• Targets /
Analyses
• Timetable /
Conclusion
Timetable / Conclusion
Orienteering in Switzerland
• Increased media interest
• WOC 2003 in Rapperswil was a big
success
• Federation structures become more
professional
• Good coaches, well organised camps
Terrain
Swiss Team
EOC Sprint 2010
WOC Middle 2009
Swiss Team
• Many talented and motivated runners
• Orienteering is the most important thing
during a certain period of life
• Healthy rivalry between runners, but good
team spirit
• High level in all competitions and trainings
You need to give your best, you have to get
used to the pressure.
• 45 sessions in Trondheim…
16 days to go…
Thank you very much for your
attention!
Do you have any
questions?
Just ask…
☺
For more information, check out:
www.danielhubmann.ch