Κείμενο : Γιάννης Ψαρέλης. Πριν οι παλμογράφοι να γίνουν ένα φθηνό εμπορικό προιόν και να είναι ευρέως διαθέσιμοι, οι προπονητές των αθλημάτων το μόνο που είχαν διαθέσιμο για να μετρούν την ένταση της προπόνησης των αθλητών τους ήταν το χρονόμετρο, όπου έχοντας κάνει εργομετρικές μετρήσεις, ήξεραν σε τι ρυθμό αντιστοιχούσε ο ρυθμός με τον οποίο γυμναζόταν ο αθλητής. Δηλαδή με τις εργαστηριακές μετρήσεις, σημαντικό μέρος ήταν η μέτρηση γαλακτικού οξέος, είχαν βρει σε τι ταχύτητα τρεξίματος, κολύμβησης κ.λπ. αντιστοιχούσε το αναερόβιο κατώφλι. Βέβαια καθώς ο αθλητής βελτιωνόταν έπρεπε να ξαναγίνουν εργαστηριακές εξετάσεις καθώς οι τιμές ταχύτητας άλλαζαν ύστερα από τις σχετικές προσαρμογές του οργανισμού. Παρότι ο παλμογράφος είναι ένα πολύ χρήσιμο εργαλείο, όπως άλλωστε και τα GPS και τα βαττόμετρα, μας έχουν κάνει να ξεχάσουμε την αξία της μέτρησης του γαλακτικού οξέος ως του πιο αξιόπιστου εργαλείου μέτρησης της έντασης της προπόνησης. Οπως θα διαβάσετε από την συνέντευξη της Kate Allen θα συνηδειτοποιήσετε ότι έδινε την μέγιστη σημασία στην μέτρηση του γαλακτικού οξεός.
Για να εξηγήσουμε ορισμένα θέματα που αφορούν την χρησιμότητα από τις μετρήσεις του γαλακτικού και να παρακολουθήσετε άνετα την συνέντευξη της Kate Allen είναι απαραίτητο να διαβάσετε ορισμένα θεωρητικά ζητήματα σχετικά με την δημιουργία του γαλακτικού οξέος
Τί είναι το γαλακτικό οξύ;
Απλοποιώντας τους επιστημονικούς ορισμούς μπορούμε να πούμε ότι είναι ουσία που παράγεται κατά την διάρκεια του αναερόβιού (δηλαδή δεν απαιτείται οξυγόνο) καταβολισμού των υδατανθράκων, δηλαδή του γλυκογόνου και της γλυκόζης. Παρότι αυτή η διαδικασία είναι αντιοικονομική σε σχέση με τον αερόβιο μηχανισμό (αποδίδει μόλις 3 ATP έναντι 33) είναι πολύ γρήγορη προσφέροντας στον αθλούμενο σχεδόν διπλάσια ποσότητα ενέργειας (1,4mmol/kg/s έναντι 0,6mmol/kg/s ΑTP).
Η συγκέντρωση του γαλακτικού οξέος μπορεί να φτάσει ακόμα και στα 30mmol/kg κάτω από πολύ έντονες συνθήκες άσκησης ενώ οι αντίστοιχες τιμές ηρεμίας είναι κοντά στο 1mmol/kg. H «διάσπαση» του γαλακτικού οξέος σε γαλακτικό ανιόν και υδρογονοιόντα όπως είναι λογικό ρίχνει το ph από 7,1-7,0 ακόμα και σε 6,3.
Είναι σημαντικό να τονίσουμε ότι μέχρι τώρα ασχολούμαστε με την συγκέντρωση του γαλακτικού και το pH στους μύες. Εμείς όμως μετράμε με τα όργανα μέτρησης του γαλακτικού οξέος στο αίμα. Αυτό είναι και το τυχόν πρόβλημα/ μειονέκτημα της μεθόδου μέτρησης του γαλακτικού ως μέτρου της έντασης της προπόνησης.
Η συγκέντρωση του γαλακτικού οξεός στο αίμα εξαρτάται από τους εξής παράγοντες :
- Την παραγωγή γαλακτικού οξέος στους μύες.
- Την διάχυση του γαλακτικούο οξέος στο αίμα
- Τον βαθμό οξείδωσης του γαλακτικού οξέος και την απομάκρυνσή του από το αίμα
Οπως αναφέραμε κατά τον στάδιο διάσπασης του γαλακτικού οξέος παράγονται υδρογονιόντα και έτσι γίνεται όξινο το περιβάλλον των μυών. Η πτώση του pH θα μπορούσε να «σκοτώσει» τους μύες αφού θα μπορούσε να πέσει από το 7,1-7,0 στο 5,6. Ομως ευτυχώς στο σώμα μας υπάρχουν όξινα ανθρακικά ιόντα τα οποία δρουν ως ρυθμιστές της οξύτητας (buffers). Τα όξινα ανθρακικά ιόντα δεσμεύουν υδρογονοιόντα και δημιουργούνται μόρια ανθρακικού οξέος, το οποίο στην συνέχεια διασπάται σε μόρια νερού και διοξειδίου του άνθρακος. Είναι σαφές ότι οι σπρίντερ με την προπόνηση που κάνουν αποκτούν μεγαλύτερη ικανότητα από εμάς τους αθλητές αντοχής στην ρύθμιση της οξύτητας.
Πρέπει να σημειώσουμε με την ευκαιρία ότι για αθλήματα μεγάλης έντασης (100 μέτρα κολύμβησης, 400 μέτρα τρεξίματος, 4χλμ πουρσουι ποδηλασίας) οι αθλητές κατά καιρούς χρησιμοποιούν σόδα (όξινο ανθρακικό νάτριο) το οποίο διασπώμενο δίνει όξινα ανθρακικά ιόντα.
Επανερχόμενοι στο θέμα της πτώσης του pH στους μύες πρέπει να αναφέρουμε την μείωση της ικανότητας συστολής και παραγωγής ενέργειας σε αυτούς. Οταν το pH μειώνεται κάτω από 6.9 τότε αναστάλλεται η διαδικασία γλυκόλυσης και η παραγωγή του ATP κατ’ επέκταση. Ετσι καταλαβαίνουμε ότι σε πολλά αθλήματα η πτώση του PH είναι ο κύριος περιοριστικός παράγοντας της κόπωσης. Ετσι όταν κολυμπάμε με μεγάλη ένταση 100άρια αυτή η κόπωση που νοιώθουμε ή όταν κολυμπάμε ένα 200άρι χρονόμετρο καταλαβαίνουμε ότι η κόπωση οφείλεται στην παραγωγή γαλακτικού οξέος. Το ίδιο συμβαίνει και όταν κάνουμε ένα εργομετρικό τεστ και σταματάμε λόγω κόπωσης. Οταν ο υπεύθυνος του εργαστηρίου μας μετρήσει την συγκέντρωση του γαλακτικού οξέος στο αίμα αυτή μπορεί να είναι από 8-9 έως και 17 mmol/ l.
Εκείνο που μας ενδιαφέρει πρακτικά είναι τι επιπτώσεις έχει η μεγάλη συγκέντρωση γαλακτικού οξέος στους μύες και η πτώση του pH στους μύες στην αθλητική απόδοση των Τριαθλητών. Δυστυχώς μία πτώση pH δεν είναι άμεσα αναστρεψιμη. Ετσι όταν ξεκινήσουμε την κολύμβηση πάρα πολύ δυνατά (π.χ. για 400 μέτρα δουλέψουμε πολύ δυνατά) ή εάν στην ποδηλασία ανεβούμε πολύ δυνατά μία ανηφόρα αυτό το χρεωνόμαστε και στο υπόλοιπο του αγώνα καθώς χρειάζεται χρόνος για να επανέλθει το pH στις φυσιολογικές του τιμές, ακόμα και 20-30 λεπτά μπορεί να απαιτούνται.
Μέχρι τα 6-7 mmol/l μπορούμε να είμαστε ασφαλείς μέσα στο αγώνα, οτιδήποτε πέρα από εκεί δεν μπορούμε να το προσπεράσουμε στον αγώνα. Δηλαδή θα χρειαστεί χρόνος για να ανέβει το pH από την όξινη τιμή στις φυσιολογικές τιμές και σε όλο αυτό το διάστημα η ικανότητα παραγωγής έργου μας θα είναι μειωμένη. Ισω υπάρχουν ερευνητές που αυτό δεν το αποδέχονται, δηλαδή πιστεύουν ότι επανέρχεται γρήγορα η ικανότητα παραγωγής έργου στους μύες όμως οι περισσότεροι άνθρωποι του αθλητισμού ξέρουμε τις συνέπεις από υψηλή παραγωγή γαλακτικού οξέος στον αγώνα για την συνέχεια αυτού.
Γαλακτικό κατώφλι.
Εχει οριστεί ως το σημείο πέρα το οποίου η αύξηση της έντασης της προπόνησης επιφέρει συσσώρευση γαλακτικού οξέος στο σώμα. Εκεί είναι και που έχουμε μάθει να προπονούμαστε με στόχο να ανεβάσουμε σε υψηλότερη τιμή ταχύτητας αυτό το κατώφλι καθώς και να μπορέσουμε να το ανεβάσουμε σε υψηλότερη τιμή μέγιστης πρόσληψης οξυγόνου. Συνεπώς πρέπει να υπολογίζουμε το κατώφλι μας με μετρήσει γαλακτικού οξέος καθώς αυτή είναι η πιο αξιόπιστη μέθοδος και ύστερα να μετατρέπουμε αυτή την τιμή σε σφυγμούς, βαττ, ταχύτητα κ.λπ.
Συμπερασματικά
Ακόμα και εάν υπάρχει μία αμφισβήτηση κατά πόσο η μέτρηση της συγκέντρωσης του γαλακτικού οξέος είναι αξιόπιστη μέτρηση της έντασης της προπόνησης είναι σίγουρο ότι είναι μία πολύ πιο σίγουρη και αξιόπιστη μέτρηση από την καρδιακή συχνότητα. Θεωρούμε αδιαννόητο που οι προπονητές δεν μετρούν συχνά τιμές γαλακτικού οξέος και διαφωνούμε που τα εργαστήρια δεν λαμβάνουν τιμές γαλακτικού οξέος σε κάθε σκαλί της εργομετρικής εξέτασης. Είναι πολύ σημαντικό να ξέρουμε οι Τριαθλητές πιο είναι το γαλακτικό μας κατώφλι καθώς και σε τι τιμή έργου και ταχύτητας είναι τα 6 mmol/ l ώστε να μην χρεωνόμαστε για την συνέχεια.
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