Προπονητική Ποδηλασίας : Μέγιστη αεροβιακή ικανότητα =180 -Ηλ. +/-…

Κείμενο : Γιάννης Ψαρέλης. Μία από τις προπονητικές μορφές που κυριάρχησαν την δεκαετία του 80 και 90 στο τρίαθλο ήταν ο προπονητής/ σύμβουλος πολλών τριαθλητών όπως του Mark Allen και του Mike Pigg, o πολύ διάσημος στο Τρίαθλο Phill Maffetone. Ομως ο ίδιος ήταν σύμβουλος και σε πολλούς ποδηλάτες και δρομείς

Τα βιβλία του συναρπαστικά και κατά κάποιο τρόπο ανατρεπτικά. Από όσα έχουμε να θυμόμαστε από τον Maffetone εκείνο που ξεχωρίζει είναι το MAF test καθώς  τύπος του 180.

Μέχρι να διατυπώσει αυτό τον τύπο ο Maffetone οι αθλητές υπολόγιζαν την μέγιστη αερόβια καρδιακή συχνότητα αφαιρώντας από το 220 την ηλικία τους και υπολογίζοντας π.χ. το 80% αυτής .

Ο Maffetone  πρότεινε να αφαιρούμε την ηλικία μας από το 180.

Υστερα να κάνουμε την εξής  τροποποιήση επιλέγοντας την παρακάτω κατηγορία που μας αντιπροσωπεύει καλύτερα :

  1. Εάν αναρώνουμε από ασθένεια ή είμαστε κάτω από σημαντική φαρμακευτική αγωγή αφαιρούμε 10.
  2. Εάν δεν έχουμε γυμναστεί συστηματικά τον τελευταίο καιρό ή έχουμε τραυματιστεί ή  είμαστε αλλεργικοί ή έχουμε αρρωστήσει περισσότερο από 2 φορές τον τελευταίο καιρό αφαιρούμε 5
  3. Εάν γυμναζόμαστε συστηματικά για τουλάχιστον δύο χρόνια με 4 προπονήσεις την εβδομάδα και δεν ανήκουμε στην κατηγορία Α ή Β κρατάμε τον τύπο όπως είναι, δηλαδή 180 – Ηλικία μας.
  4. Εάν γυμναζόμαστε συστηματικά για τουλάχιστον δύο χρόνια με 4 προπονήσεις την εβδομάδα και υπάρχει αθλητική πρόοδος προσθέτουμε 5

Αφού κάνουμε τις παραπάνω τροποποιήσεις του τύπου και βρούμε την μέγιστη αεροβιακή καρδιακή συχνότητα όπου έχουμε τα μέγιστα αεροβιακά αποτελέσματα δίχως να παράγουμε ελεύθερες ρίζες και να μπορδρεύουμε τον οργανισμό (όπως λέει ο Maffetone) με αναερόβιες προσαρμογές δημιουργήστε την ζώνη προπόνησής σας αφαιρώντας 10 σφυγμούς.

 

Εστω ότι ανήκουμε στην κατηγορία D και είμαστε 30 ετών τότε πρέπει να γυμναζόμαστε  από 180 – 30 +5 -10  = 145 έως 155 σφυγμούς για το περισσότερο χρονικό διάστημα της προπόνησής μας.

O τύπος του 180 μπορεί και να εφαρμοστεί με ιδιαίτερη επιτυχία στην προπόνηση ποδηλασίας δρόμου.

 

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