Friday 15th July – Training day in Stirling
10:00 – 17:30 3 sprint training sessions - Stirling and Bannockburn
20:00 – 21:00 Evening talk on Sprint Racing by Murray Strain in Stirling
Venue - Stirling Boys Club, 36 St. John Street, Stirling, FK8 1EA (NS792936). Open from 9:45 until 19:00. Toilets, showers, kitchen and hall for changing and leaving bags/valuables.
Public Transport – Stirling Boys Club is 10 mins walk from Stirling Rail Station and Stirling Bus Station. Train timetable - http://www.scotrail.co.uk/sites/default/files/assets/download_ct/central_scotland_march_2016.pdf
Parking – Anywhere in Stirling. There are various public car parks, and on-street parking. Be careful not to park in residents only zones and to pay any applicable charges. Some parking information available here - http://www.stirling.gov.uk/__documents/transport/traffic-management/parking-info/9824-final-new-car-park-guide.pdf
Local facilities – Many cafes, shops, Stirling Castle (note - you need to pay to go in!), Stirling Jail etc are all very close.
Recommended footwear – Trainers/flats are fine for all 3 sessions, although if wet it can be very slippery in places.
Recommended clothing – Shorts are fine for all 3 sessions.
Risks – All 3 sessions will encounter heavy traffic at times. Stirling is a bustling city with many people doing all kinds of things at all times of day. On the courses you might encounter steep banks, cliffs, slippery asphalt, steps, slippery grass, open water, dogs, bikes, cars, vans, building work. Not suitable for unaccompanied U16s.
Training session 1 – Stirling Old Town
Start and finish at Stirling Boys Club.
Optimal distance – 4.8km (various cut off options)
Route choice training around the castle and old town. What factors affect route choice? Think about how long is the route, how much climb, how steep is it, are there steps, how much is on a good surface, how will you find the control, is it better to take a longer simpler route? How much time should you invest in choosing the route choice? Can you force yourself to stand still to decide?
Training session 2 – Stirling City Centre
Start at Stirling Boys Club. Finish 900m from Stirling Boys Club.
Optimal distance – 3.6km
Standard sprint course in modern city centre. Mostly downhill course. Beware the roads marked as out of bounds - how will you cross them? Can you spot the best route choices each time? Is it better to choose the passages you already have used on later legs, even if the route is slightly longer?
Training session 3 – Braehead (Bannockburn)
Start and finish 2km walk/jog from Stirling Boys Club. Directions available. Possible to drive/take the bus closer if required.
Optimal distance for each loop – 1.8km + 1.6km + 1.6km
Sprint interval loops in complex housing estate area. How does knowledge of the area affect technique? Do you orienteer differently the second and third time round? This training is all about finding the right speed - if you get behind with the orienteering it is impossible to catch up. Choose the right speed to follow where you are and to make good route choice decisions.
Evening Talk 20:00 – 21:00
Sprint Racing by Murray Strain in Stirling Albert Halls, Albert Place, Dumbarton Rd, Stirling FK8 2QL.
10:00 – 17:30 3 sprint training sessions - Stirling and Bannockburn
20:00 – 21:00 Evening talk on Sprint Racing by Murray Strain in Stirling
Venue - Stirling Boys Club, 36 St. John Street, Stirling, FK8 1EA (NS792936). Open from 9:45 until 19:00. Toilets, showers, kitchen and hall for changing and leaving bags/valuables.
Public Transport – Stirling Boys Club is 10 mins walk from Stirling Rail Station and Stirling Bus Station. Train timetable - http://www.scotrail.co.uk/sites/default/files/assets/download_ct/central_scotland_march_2016.pdf
Parking – Anywhere in Stirling. There are various public car parks, and on-street parking. Be careful not to park in residents only zones and to pay any applicable charges. Some parking information available here - http://www.stirling.gov.uk/__documents/transport/traffic-management/parking-info/9824-final-new-car-park-guide.pdf
Local facilities – Many cafes, shops, Stirling Castle (note - you need to pay to go in!), Stirling Jail etc are all very close.
Recommended footwear – Trainers/flats are fine for all 3 sessions, although if wet it can be very slippery in places.
Recommended clothing – Shorts are fine for all 3 sessions.
Risks – All 3 sessions will encounter heavy traffic at times. Stirling is a bustling city with many people doing all kinds of things at all times of day. On the courses you might encounter steep banks, cliffs, slippery asphalt, steps, slippery grass, open water, dogs, bikes, cars, vans, building work. Not suitable for unaccompanied U16s.
Training session 1 – Stirling Old Town
Start and finish at Stirling Boys Club.
Optimal distance – 4.8km (various cut off options)
Route choice training around the castle and old town. What factors affect route choice? Think about how long is the route, how much climb, how steep is it, are there steps, how much is on a good surface, how will you find the control, is it better to take a longer simpler route? How much time should you invest in choosing the route choice? Can you force yourself to stand still to decide?
Training session 2 – Stirling City Centre
Start at Stirling Boys Club. Finish 900m from Stirling Boys Club.
Optimal distance – 3.6km
Standard sprint course in modern city centre. Mostly downhill course. Beware the roads marked as out of bounds - how will you cross them? Can you spot the best route choices each time? Is it better to choose the passages you already have used on later legs, even if the route is slightly longer?
Training session 3 – Braehead (Bannockburn)
Start and finish 2km walk/jog from Stirling Boys Club. Directions available. Possible to drive/take the bus closer if required.
Optimal distance for each loop – 1.8km + 1.6km + 1.6km
Sprint interval loops in complex housing estate area. How does knowledge of the area affect technique? Do you orienteer differently the second and third time round? This training is all about finding the right speed - if you get behind with the orienteering it is impossible to catch up. Choose the right speed to follow where you are and to make good route choice decisions.
Evening Talk 20:00 – 21:00
Sprint Racing by Murray Strain in Stirling Albert Halls, Albert Place, Dumbarton Rd, Stirling FK8 2QL.
