Diagnostics and Prevention of Overtraining: The Second Free Webinar

Many-many famous O-athletes experienced overtraining syndrome. That cost them losses of many months and even years of sports careers. Is it possible to prevent it? Yes! And the way to do this you will know from my second webinar "Diagnostics and Prevention of Overtraining" (2nd January 2022, Sunday, 14:00 GMT):

Using O-training and O-competitions in an Effective Way: First free webinar

How to level up your skills in Orienteering? Thousands of athletes compete almost every week, spend hundreds of hours O-training without success. What's wrong?? You will get the answers from my free webinar "Using O-training and O-competitions in an Effective Way" (4th December, 12:00 GMT):

1. Navigational skills in Orienteering: basic, intermediate, advanced.
2. How to choose and implement way: An algorithm
3. How to use your compass in an effective way?
4. Rules of an effective O-training.
5. Review of some useful tools (QuickRoute, WinSplits, 2DRerun, etc.) 
6. How to use O-competitions in an effective way 

Free webinars for Orienteering athletes and coaches with interesting topics!

It's really important for athletes and coaches to keep learning new stuff in our sport. I am going to organize several free webinars. I need feedback from you about the most interesting and important topics. Please, participate in the survey (it takes just a few minutes)! Your opinion is important to me! 

This is the link to the survey: https://docs.google.com/forms/d/1VgU-vO16qHRkswWb8gytTZO2eUzt5fABpYhxmbyaARU/edit?usp=sharing

76 topics are divided into 9 sections:

1. Mental Training in Orienteering
2. Physiology of Orienteering and Physical Training
3. Technical Training and Cognitive Demands in Orienteering
4. Pacing
5. Recovery, Sports Nutrition
6. Periodization and Planning
7. Biomechanics, testing, and new technologies
8. Hypoxic Exposure/Training
9. Prevention of overtraining, injuries, and sickness

And you have a chance to choose the most interesting topics! It is gonna be exciting and useful!

New idea for indoor orienteering!

What is the problem with current online orienteering projects (based on Google Street view or CF/O-Virtual)? You are not running! It is more like a puzzle-solving. My idea is to use Zwift training with O-courses. Take a look at the video below:

Is it possible to avoid forgetting important things before the race?..

Like a coach (National and club) I saw many times when stressed athletes forgot a control description holder, orienteering shoes, accreditation, bib-number, safety cord for the SI-card, and so on. Sometimes it is possible to fix it (wise coach has some extra-things). But forgotten O-shoes or head-lamp with a low battery is gonna be a problem! And it is easy to explain such things: when you are in stress, it is hard to keep in your memory a dozen things! So is it possible to avoid forgetting important things before the race?

Tim Robertson tells about factors of successful performance in Orienteering

Tim Robertson is the first male winner of WOC medals from a country outside of Europe. Like a strong international level O-athlete Tim has own opinion about the role of physical capacities, skills, and tactics for successful performance in Orienteering:

Marika Teini tells about factors of successful performance in Orienteering

Marika Teini is one of the most skillful athletes in modern Orienteering. The reigning European champion in the Middle distance tells us about key factors influence performance in particular O-events.

Johan Runesson tells about factors of successful performance in Orienteering

What is a performance in Orienteering? How important is physical preparation relevant to other factors that relate to success in Middle, Long, Sprint, Relay? One of the brightest junior athlete and now the World class O-runner - Johan Runesson - tells about the relative importance of physical preparation, navigational skills, and tactics for performance in Orienteering:

Marika Teini tells about her coaches and how to be an effective coach for yourself

A new European champion in the Middle distance, excellent Finnish athlete Marika Teini tells about her previous coaches and her way to be an effective coach for herself.

PB in distance running of international sprint elite runners (02.04.2018)

3000/5000 m is an often used test to measure the physical capacity of Sprint athletes. Here are PB's at 3000 m and 5000 m of international sprint elite runners:

New PB and bronze medal at Moscow Marathon-2017!

24th September Galina Vinogradova participated in Moscow Marathon 2017 at 10 km event. She won a bronze medal and set up new PB = 34:19. The winner was, like last year, Elena Sedova (Russian champion-2017 at 10000 m) with 33:49, and second place got Ekaterina Sokolenko - 34:10 (Russian champion-2017 at 3000m steeplechase).

We are on Instagram now!

Join us on Instagram! New photo and video materials from training and competitions you can find in our Instagram accounts:
Galina Vinogradova: https://www.instagram.com/galinavinogradovarus/ @galinavinogradovarus
Mike Vinogradov: https://www.instagram.com/vinogradovcoach/  @vinogradovcoach

186 murdered children during the most horrible terroristic attack: 13 year of the Beslan tragedy

There is one story that I cannot tell without tears. 1st September is a holiday in Russia - The Knowledge Day. Parents, small brothers, and sisters of pupils visit schools and enjoy the beginning of new school year.  1st September in 2004 school №1 in Beslan (south of Russian Federation) was captured by 32 terrorists. 1128 children and adults became hostages of some beasts in human form. This terroristic attack was one of several other horrible attacks in 2004 (including suicide bombers in Moscow metro, and two blown airplanes). But the tragedy of attack to the Beslan school is that the most defenseless people became targets.

Trainings of Galina Vinogradova one year before WOC-2017 bronze medal (hours, intensities, VO2max, PBs, etc.)

I believe that it is important for World-class athletes to spread-out information about their preparation, cause this is a way to increase #transparency. Also, such openness is a part of a professional athletes duty. It is vital to develop our sport in several ways and share knowledge through the Internet.

Who is the most technical woman in the season 2016?

Usually, people believe that winner of Middle distance at the main IOF competitions is the most technical athlete. But the problem is that you have the opportunity to win the race with imperfect navigation simple cause you are in really good physical shape. I have developed the method of performance analysis with the aim to estimate the O-technical level of international level athletes (but the original idea was generated by mathematician and O-athlete Egor Kostylev).

Analysis of WC sprint race

Yesterday was completed World Cup Sprint race. Courses were very good!! I like this high quality. Maps, analysis of legs are here:

Russian Sprint Championships 2017: Maps, analysis and results

Today Russian championships in Sprint events is completed. Three days we competed in the Individual sprint, Sprint-mass-start, and Mixed Sprint Relay at the city of Novgorod. Maps, results, analysis are here:

How to improve your skills like a coach in elite Orienteering

I am going to share my knowledge and experience during Elite Coaching Seminar in Antalya (Turkey, 5-10th April). Seminar includes workshops and lecturers with these topics:
1. Using O-training and O-competitions in the effective way
2. Interval program optimization in Orienteering
3. Performance analysis in Orienteering
4. Recovery program and injury prevention in Orienteering
5. Motivation management for elite athletes

Once more about Fair Play in Orienteering

There are a lot of stories about outstanding FairPlay behavior in Orienteering. We all remember when Thierry Gueorgiou, Anders Norberg and Michal Smola sacrificed WOC-medals and saved life of injured Swedish runner. Also I remember famous story when Olav Lundanes made DSQ to him-self, because he cross forbidden area during NM-sprint. But there are also another stories, stories about runners who want to win at any cost. Stories about runners who don't care about other participants and about Fair Play. One of these stories happened during the final race of Bergen Sprint camp.

Most bloody battle in the history of humanity: 74 years of ending the Battle of Stalingrad

The Battle of Stalingrad was the most important battle of the Second World War and the most bloody battle in the history of humanity. German and Soviet soldiers called the battle like Stalingrad nightmare.