Σε προηγούμενο άρθρο μας είχαμε παρουσιάσει τον Igloi και είχαμε απευθύνει το ερώτημα κατά πόσο μπορούμε να δανειστούμε στοιχεία και μεθόδους, από την προπονητική προσέγγιση του ανθρώπου που άλλαξε ο τρέξιμο μεσαίων και μεγάλων αποστάσεων στην Ελλάδα, και να τα εφαρμόσουμε στο Τρίαθλο.
Σε αυτό μας το άρθρο θα ασχοληθούμε με την γνωστή μέθοδο Tabata και θα εξηγήσουμε πως μπορεί να εφαρμοστεί με απλά λόγια στην προπονητική της κολύμβησης, της ποδηλασίας, του τρεξίματος και κατ’ επέκταση και του τριάθλου.
Η μέθοδος Tabata με απλά λόγια
Η γνωστή και δημοφιλής μέθοδος Tabata βασίζεται σε εργασία του Ιαπωνέζου ερευνητή Izumi Tabata που ήρθε στην δημοσιότητα το 1996.
Ανήκει στην κατηγορία αυτών που αποκαλούμε προπόνηση interval υψηλής έντασης.Βασίζεται σε έντονα interval των 20 δευτερολέπτων με 10 δευτερόλεπτα αποκατάστασης. Αυτό γίνεται για συνολική διάρκεια 4 λεπτών.
Για να εφαρμόσουμε την μέθοδο στην κολύμβηση μπορούμε πολύ εύκολα να κάνουμε ύστερα από προθέρμανση :
- 8 Χ 25 μέτρα έντονα με 10 δευτερόλεπτα ξεκούρασης
- ή ακόμα πιο απλά μπορούμε να κάνουμε 8 Χ 25 κάθε 30 δευτερόλεπτα μεικτό χρόνο.
Στην ποδηλασία με την χρήση στατικού ποδηλάτου η μέθοδος εφαρμόζεται πολύ εύκολα – από εκεί εξάλλου ξεκίνησε- με 8 Χ 20”/85+ Rpm (10”) ύστερα από κατάλληλη προθέρμανση.
Μπορεί να γίνει τόσο με την χρήση συγκεκριμένη απόαστασης ή χρονομέτρου
- Με απόστασηπ.χ. 8 Χ 120 μέτρα (10”)
- Με χρονόμετρο ο αθλητής ακούει τον προπονητή να του δίνει οδηγίες για την έναρξη και την λήξη των 20 δευτερολέπτων.
Πρόκειται για υψηλής έντασης προπόνηση και πρέπει να εφαρμόζεται μόνο σε εξαιρετικά προπονημένους αθλητές καθώς η ένταση φτάνει το 150-170% της VO2max. Τα αποτελέσματα της ερευνητικής ομάδας καθώς και όσων την έχουν δοκιμάσει φυσικά δεν αφήνουν καμία αμφιβολία για την αποτελεσματικότητά της.
Κείμενο : Γιάννης Ψαρέλης – Προπονητική Ομάδα Smart Sport/& Athens Triathlon Team & Συντακτική Ομάδα Triathlon World.gr/ Triathlon.gr. Cyclingworld.gr/ Roadrunning.gr/ Athensjournal.gr. (Email : firstname.lastname@example.org & 6937170260)
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