Τεχνική Ποδηλασίας : Βασική τεχνική πεταλαρίσματος.

Posted on by cyclingworld
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Βασική τεχνική πεταλαρίσματος

Σίγουρα έχετε παρακολουθήσει στην τηλεόραση αθλητές ποδηλασίας οι οποίοι ακόμα και σε υψηλές εντάσεις είναι χαλαροί και μας κάνουν να νομίζουμε ότι η ποδηλασία είναι το πιο εύκολο άθλημα. Ομως η ποδηλασία είναι από τα πιο δύσκολα ή ίσως και το πιο δύσκολο άθλημα.

Επίσης σίγουρα θα έχετε βρεθεί σε μία ποδηλατική προπόνηση κάνοντας ποδηλασία με  αθλητές που έχουν εξαιρετικό πεταλάρισμα, αυτό που λέμε έχουν πλαστικότητα στην κίνηση. Ισως έχετε ζηλέψει και την τεχνική που έχουν στο πεταλάρισμα και ίσως έχετε θεωρήσει ότι εσείς δεν μπορέσετε ποτέ να αποκτήσετε αυτή την τεχνική ή για να γίνει αυτό χρειάζεται να κάνετε πολλά χιλιόμετρα. Ομως η απόκτηση σωστής τεχνικής δεν είναι θέμα χιλιομέτρων όσο καταννόησης κάποιων βασικών αρχών και προσπάθειας να αφομοιώσουμε την σωστή τεχνική που απαιτείται κάποιος να μας δείξει.

Ομως σε αντίθεση με άλλα αθλήματα όσοι ασχολούνται με την ποδηλασία και το τρίαθλο δεν αφιερώνουν πολύ χρόνο στην ποδηλατική τους τεχνική. Πολύ λίγοι αθλητές ασχολούνται με την τεχνική που θα τους επιτρέψει να μην σπαταλούν άδικα ενέργεια και επίσης πολύ λίγοι ασχολούνται με την τεχνική πεταλαρίσματος. Μερίδιο σε αυτή την λάθος προσέγγιση και την μικρή προσοχή και χρόνο που αφιερώνουν οι αθλητές στην τεχνική έχουν και οι προπονητές.

 

Παραγωγή έργου μέσω κυκλικής κίνησης

Ας πάρουμε τα πράγματα από την αρχή. Είναι απαραίτητο να καταννοήσουμε ότι κατά την διάρκεια της ποδηλασίας παράγουμε ενέργεια με μία κυκλική κίνηση των ποδιών.

Ο ποδηλάτης/ τριαθλητής ασκεί δυνάμεις στα πετάλια. Κάθε δύναμη που ασκείται αναλύεται σε δύο συνιστώσες, μία εφαπτόμενη στην κυκλική μας κίνηση και μία με κατεύθυνση το κέντρο της κυκλικής κίνησης των πεταλιών.

Κάθε φορά που ασκούμε μία δύναμη πρέπει να καταννοήσουμε ότι μόνο η εφαπτόμενη στο κύκλο χρησιμοποιείται για την προώθησή μας διαμέσου του ποδηλάτου και ότι η συνιστώσα με κατεύθυνση το κέντρο του κύκλου απλά είναι σπατάλη ενέργειας. Εχοντας ως αρχή το παραπάνω είναι σαφές ότι πρέπει να προσπαθήσουμε να  κατευθύνουμε τις δυνάμεις που ασκούμε στα πετάλια ώστε να είναι εφαπτόμενες στον κύκλο. Το ερώτημα όμως είναι σε ποια σημεία της κυκλικής κίνησης είναι εφικτό κάτι τέτοιο και χρησιμοποιώντας ποιες μυικές ομάδες;

Το πρόβλημα είναι σύνθετο και σε κάθε ποδηλατική περίσταση (π.χ. ατομική χρονομέτρηση, ανηφόρες, ορθοπέταλο,  καθιστός στο γκρουπ, σπριντ τερματισμού κ.λ.π) χρειάζεται μία διαφορετική και πιο εξιδεικευμένη προσέγγιση. Εμείς προσπαθούμε με πολύ απλά λόγια να προβάλλουμε ένα ζήτημα, που δεν έχει την προβολή που θα έπρεπε ίσως γιατί απαιτούνται αρκετές γνώσεις μηχανικής/ φυσικής.

Είναι απαραίτητο να διευκρινηστεί ότι σε ένα απλό άρθρο δεν μπορούμε να αναλύσουμε ένα τόσο σύνθετο ζήτημα ούτε μπορούμε να έχουμε μία ολοκληρωμένη προσέγγιση. Εμείς απλά προσπαθούμε να θέσουμε προβληματισμούς για κάτι που πιστεύουμε ότι θε έπρεπε προπονητές και αθλητές να ασχολούνται περισσότερο.

Για να βοηθήσουν οι προπονητές τους αθλητές να καταννοήσουν και να απλοποιήσουν τις κινήσεις των ποδιών τους έχουν προτείνει διάφορα μοντέλα όπως

Α. Το πεταλάρισμα ως κυκλική προσπάθεια

Οι περισσότεροι προπονητές προτείνουν στους αθλητές τους να χωρίσουν νοητικά την κυκλική κίνηση σε 4 τεταρτημόρια και σε καθένα από αυτά να έχουν μία διαφορετική τακτική.

Ετσι στο πρώτο (από 12 έως 3 εάν χωρίσουμε την κυκλική κίνηση όπως είναι και οι δείκτες του ρολογιού) ασκούνται δυνάμεις προς τα κάτω στο δεύτερο  (3-6) προς τα κάτω και πίσω, στο τρίτο προς τα πίσω και πάνω και στο τέταρτο προς τα πάνω.

Εχετε σίγουρα ακούσει για τα λεγόμενα νεκρά/ -ο σημεία/ -ο τα οποία είναι όταν τα/-ο πετάλια/-ο είναι στο 12 (δηλαδή την πιο πάνω θέση). Από αυτό το σημείο ουσιαστικά ξεκινάμε να ασκούμε δύναμη και φθάνοντας στο 3 έχουμε ασκήσει την μέγιστη δύναμη. Στο δεύτερο τεταρτημόριο η ασκούμενη δύναμη μειώνεται ενώ στο τρίτο και τέταρτο λόγω του βάρους του ποδιού έχουμε σημαντική μείωση της ταχύτητας των ποδιών/ πεταλιών.

Β. Το πεταλάρισμα ως Τριγωνική κίνηση

Μία άλλη προσέγγιση είναι να σκεφτόμαστε την κίνηση των ποδιών μας ώς τριγωνική όπου από 1 έως 5 σπρώχνουμε προς τα κάτω, από 5 έως 7 τραβάμε/ έλκουμε πίσω και από εκεί δεν κάνουμε καμία προσπάθεια.

Εμείς προτείνουμε στον κάθε αθλητή να έχει υπόψιν του ότι από το 1 έως το 5 ασκεί το 55% της ενέργειάς  του (κατά προσέγγιση έχουμε βάλει τα % ποσοστά) σπρώχνοντας προς τα κάτω από το 5 έως το 7 ασκεί το 35% έλκοντας προς τα πίσω και το υπόλοιπον είναι ένα σπρώξιμο από το 11 προς το 1.

 

Τεχνική πεταλαρίσματος

Πέρα από την άσκηση των δυνάμεων στο πετάλι σίγουρα έχετε παρατηρήσει ότι υπάρχουν αθλητές που πεταλάρουν με παράλληλο προς το έδαφος το πέλαμα τους και άλλοι που έχουν την μύτη της φτέρνας τους πιο χαμηλά από τα πέλμα. Φυσικά υπάρχουν και άλλοι που αλλάζουν την τεχνική τους ανάλογα με τις συνθήκες ποδηλάτισης. Ετσι στα επίπεδα τμήματα διαδρομής (δηλαδή όταν επιθυμούμε πιο γρήγορο πεταλάρισμα) έχουν την μύτη της φτέρνας να δείχει προς τα κάτω και έχουν οριζόντια το πέλμα όταν πεταλάρουν στην ανηφόρα (όταν επιθυμούμε την παραγωγή μεγαλύτερου έργου).

Κείμενο : Γιάννης Ψαρέλης –Προπονητική ομάδα smart sport (Email : info@triathlonworld.gr)

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