Κείμενο : Γιάννης Ψαρέλης, Προπονητική Ομάδα Smart Sport/ Athens Triathlon Team & Συντακτική Ομάδα TriathlonWorld (Email :info@triathlonworld.gr)
Τίτλος : Πόσο επηρεάζει το στροφάρισμα (rounds per minute) την υποκειμενική αίσθηση κόπωσης (rate of perceived exertion)
Εισαγωγή
Εχουμε αναφερθεί πολλές φορές σε μελέτες που εξετάζουν την επίδραση του στροφαρίσματος στην επίδοσή μας. Οπως έχουμε επισημάνει υπάρχουν αρκετές μελέτες που μεταξύ τους έχουν αντικρουόμενα αποτελέσματα/ ευρήματα αναφορικά με την βέλτιστη τιμή στροφών π.χ. για έναν αγώνα τριάθλου σπριντ.
Στο συγκεκριμένο άρθρο θα εξετάσουμε πως η κλίμακα της υποκειμενικής αντίληψης της κόπωσης του Borg μεταβάλλεται σε συνάρτηση με το RPM (στροφές περιστροφής το λεπτό).
Σημασία της κλίμακας του Borg στην ποδηλασία
Πριν να αναφερθούμε σε αυτό είναι σημαντικό να αναφέρουμε έρευνα που έγινε σε ανθρώπους δίχως αθλητικό υπάβαθρο αλλά και σε ασθενείς σε κυκλοεργόμετρο.Μέσω αυτής οι ερευνητές καταλήγουν στο συμπέρασμα ότι η κλίμακα του Borg παρουσιάζει μεγαλύτερη αξιοπιστία και συσχέτιση με το έργο σε σχέση με τους σφυγμούς της καρδιάς. Ετσι οι ερευνητές καταλήγουν στο συμπέρασμα ότι θα έπρεπει όλα τα ποδήλατα να έχουν μέτρηση και γνωστοποίηση στροφών.
Από τί επηρεάζεται η υποκειμενική αίσθηση κόπωσης
Σε κάθε άθλημα ανάλογα με την ιδιομορφία του αθλήματος, το επίπεδο του αθλητή καθώς και την μορφή προπόνησης που κάνει αυτός η υποκειμενική αίσθηση κόπωσης εξαρτάται από περιφερειακό σύστημα (βλ.μυικό) ή κεντρικό (βλ. Καρδιοαναπνευστικό).
Ενας αθλητής που ξεκινάει ένα πρόγραμμα εκγύμνασης συνήθως το μυικό σύστημα είναι σε υψηλότερο επίπεδο από το καρδιαναπνευστικό ενώ σιγά σιγά αυτό αντιστρέφεται και αυτό γίνεται όλο και πιο έντονο σε πολύ προπονημένους αθλητές.
Ιδίως στην ποδηλασία είναι σαφές ότι σε υψηλά φορτία η μυική δυσφορία είναι αυτή που προκαλεί την αίσθηση κόπωσης (με εξαίρεση κάποια ανηφορικά κομμάτια ίσως σκεφτεί κάποιος και δικαιολογημένα ιδίως όταν ο αθλητής κάνει ορθοπέταλο).
Ευρήματα έρευνας
Με εξαίρεση χαμηλές τιμές φορτίου (αυτές που είναι μέχρι και 100 watt,βλ. Power Internal) – και όσο αυξάνεται το φορτίο γίνεται πιο έντονο το φαινόμενο- η αντιλαμβανόμενη κόπωση μειώνεται καθώς αυξάνεται το rpm.
Δηλαδή με απλά λόγια για την ίδια τιμή φορτίου/ισχύος ο αθλητής στροφάροντας από τις 40 στροφές το λεπτό προς τις 100 στροφές το λεπτό αισθάνεται μικρότερη κόπωση.
Τι μας λέει η έρευνα για τους αγώνες μας και την προπόνησή μας
Οτι παρότι η βέλτιστη τιμή παραγωγής γαλακτικού ή της ενεργειακής οικονομίας μπορεί να είναι σε διαφορετικό cadence δεν μπορούμε να αγνοήσουμε αυτό που αισθάνεται το σώμα ως κόπωση.
Το αίσθημα κόπωσης άσχετα με τις τιμές γαλακτικού & σφυγμών μπορεί να είναι καθοριστικό στην παραγωγή του αθλητικού αποτελέσματος. Σε επόμενο άρθρο θα δούμε πως ενώ οι εργαστηριακές έρευνες δίνουν συγκεκριμένα βέλτιστα στροφών (rpm) επαγγελματίες αθλητές ποδηλασίας και τριάθλου κάνουν ποδηλασία εκτός αυτών των τιμών και αυτό πολύ πιθανό να οφείλεται και στην υποκειμενική αίσθηση κόπωσης.
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