Φορμάρισμα για την ποδηλασία, το μαραθώνιο και τα υπόλοιπα αθλήματα αντοχής

Φορμάρισμα  για τον μαραθώνιο και τα αθλήματα αντοχής

Γιάννης Ψαρέλης, BSc, MSc x 2, MBA, PhDc. Πιστοποιημένος προπονητής αθλημάτων αντοχής (τρεξίματος, κολύμβησης, τριάθλου). Κινητό: 6937170260 & Email: info@triathlonworld.gr

Βασικά ερωτήματα

  • Τί ορίζεται ως φορμάρισμα (tapering);
  • Πόσο μπορεί να βελτιωθεί η αγωνιστική μας απόδοση από το επιτυχημένο φορμάρισμα;
  • Υπάρχουν βασικές αρχές για το φορμάρισμα που εφαρμόζονται σε κάθε άθλημα; Ποιες διαφορές υπάρχουν μεταξύ των αθλημάτων αναφορικά με τις ακολουθούμενες αρχές, τακτικές και τεχνικές;
  • Ολοι οι αθλητές πρέπει να ακολουθούν τις ίδιες τακτικές ή ο κάθε αθλητής πρέπει να ακολουθεί μία διαφορετική τακτική;
  • Τι ποσοστό του όγκου προπόνησης πρέπει να μειώσω; Πρέπει να μειώσω και την συχνότητα προπονήσεων; Πρέπει να ελαττώσω, διατηρήσω ή να αυξήσω την ένταση;
  • Είναι επιστήμη ή τέχνη το σωστό φορμάρισμα;

 

Εισαγωγή

Η επιθυμία όλων των αθλητών είναι να βρεθούν στην καλύτερη δυνατή  σωματική και νοητική κατάσταση την ημέρα του αγώνα στόχου. Για έναν αθλητή αντοχής, π.χ. ένα μαραθωνοδρόμο, που προπονείται σκληρά  προετοιμαζόμενος για ένα συγκεκριμενο αγώνα επί μήνες  ή ακόμα και για χρόνια η δυνατότητα να βρεθεί στη βέλτιστη κατάσταση την ημέρα του αγώνα είναι το απόλυτο ζητούμενο.

Ομως το να μπορέσουμε να είμαστε στην καλύτερη δυνατή μας κατάσταση την ημέρα του αγώνα συνήθως μας προκαλεί αρκετό άγχος, ιδιαίτερα στους αρχάριους αθλητές, που δεν διαθέτουν σχετική εμπειρία.

Για να επιτευχθεί το παραπάνω απαιτείται να υπάρχει μία σωστή περιοδικότητα στην προπόνησή μας στη διάρκεια του μακροκύκλου. Δεν μπορεί να υπάρχει αποτελεσματικό φορμάρισμα για έναν αθλητή  αντοχής δίχως να υπάρχει σωστό περιοδικό πλάνο προπόνησης σε όλη τη διάρκεια της προετοιμασίας και δίχως να έχει υλοποιηθεί με επιτυχία τόσο η φάση της βασικής όσο και η φάση της αγωνιστικής προετοιμασίας.

Το φορμάρισμα είναι σημαντική και ίσως η πιο δύσκολη στον προπονητικό χειρισμό φάση του μακροκύκλου του προπονητικού μας πλάνου καθώς ακόμα υπάρχουν πολλά ερωτήματα στα οποία η επιστημονική έρευνα δεν μπορεί να μας δώσει σαφείς απαντήσεις. Με δεδομένα τα πολλά και αναπάντητα ερωτήματα όσο και την πολυπλοκότητα του φαινομένου πολλοί ομιλούν για την τέχνη του φορμαρίσματος.

Ο λόγος που είναι δύσκολο να δοθούν απαντήσεις στα προπονητικά ερωτήματα που υπάρχουν είναι ότι πέρα από τις ανεξάρτητες μεταβλητές των προπονητικών φορτίων  (ένταση, διάρκεια, όγκος, σχυνότητα) χρειάζεται να λάβουμε υπόψιν μας και άλλες μεταβλητές όπως το συνολικό στρες του αθλητή, την ποιότητα του ύπνου, την ποιότητα της διατροφής κ.λπ. και όπως είναι σαφές αυτό είναι πολύ δύσκολο να γίνει σε μία μόνο μελέτη (Henderson,2016)

 

Ορισμός

Υπάρχουν αρκετοί ορισμοί στη βιβλιογραφία που όλοι περιγράφουν  την μείωση του προπονητικού φορτίου.

Εμείς επιλέξαμε τον ορισμό των Mujika & Padilla (2000) οι οποίοι ανφέρουν  αναφέρουν ότι «το φορμάρισμα είναι μία μη- γραμμική μείωση του προπονητικού φορτίου, σε μια προσπάθεια να μειωθεί το ψυχολογικό και φυσιολογικό στρες της καθημερινής προπόνησης και να βελτιστοποιήσουμε το αθλητικό αποτέλεσμα».

Είναι χρήσιμο να σημειωθεί ότι πρωταρχικός στόχος είναι να μειωθούν οι καθημερινές ψυχολογικές και φυσιολογικές επιπτώσεις της καθημερινής προπόνησης και όχι να επιτύχουμε νέες βελτιώσεις ως συνέπειες της προπόνησης σε αυτή την φάση- μεσόυκυκλου- του μακρόκυκλού μας, κάτι που ίσως επιτευχθεί.

Επίσης είναι πολύ σημαντικό να τονισθεί «το φορμάρισμα είναι μία σταδιακή μείωση στο φυσιολογικό στρες και μία αύξηση στο νοητικό στρες» (ASCTA)

 

Η Σχέση Κόπωσης και Φυσικής κατάστασης

Ενα παράδειγμα/ θεωρία που μπορεί να μας κάνει να καταννοήσουμε τί συμβαίνει και τι προσδοκούμε προονητικά να πετύχουμε είναι το παρακάτω διάγραμμα (Joyce & Lewindon 2014). H θεωρία βασίζεται στο σκεπτικό ότι η αγωνιστική ετοιμότητα του αθλητή (preparedness) μεταβάλλεται και εξαρτάται τόσο από το επίπεδο της φυσικής μας κατάστασης όσο και της κόπωσης που επέρχεται ως συνέπεια των προπονητικών ερεθισμάτων. Γίνεται φανερό ότι όσο μεγαλύτερο είναι το μέγεθος της κόπωσης τόσο μεγαλύτερο διάστημα χρειάζεται ώστε να μπορέσει να φτάσει το επίπεδο ετοιμότητάς μας στο επιθυμητό αποτέλεσμα.

 essentials-of-periodisation-2

Οφέλη από το φορμάρισμα

Τα οφέλη είναι ψυχολογικά και φυσιολογικά. Αρκετά από τα φυσιολογικά οφέλη και την συσχέτισή τους με την βελτίωση της απόδοσης δεν είναι γνωστά στην επιστημονική κοινότητα που ασχολείται με το φορμάρισμα των αθλητών.

Υπάρχουν αρκετές μελέτες ξεκινώντας από την δεκαετία του 1980 που έχουν εξετάσει τις διάφορες φυσιολογικές ανταποκρίσεις των αθλητών στο φορμάρμισμα και που σχετίζονται με το καρδιοαναπνευστικό, το μεταβολικό, ορμονικό, νευρομυικό, αιματολογικό και ανοσοποιητικό σύστημα του ανθρώπινου οργανισμού. (Mujika et al., 2004)

Ενδεικτικά αναφέρουμε μερικά (Dorling Kindersley, 2014 & Mujika 2004 & Joyce – Lewindon 2013) τα οποία είναι σημαντικό να τονίσουμε ότι συνμβαίνουν ταυτόγχρονα:

  • Αιματολογικά. Εχουμε θετική αύξηση της ισορροπίας ερυθροποίησης προς αιμόλυση. Ετσι έχουμε αύξηση του αριθμού των ερυθρών αιμοσφαιρίων. Παράλληλα έχουμε αύξηση του όγκου των ήδη υπαρχόντων κυττάρων. Η αιματολογική μεταβολή προκαλεί βελτίωση της αθλητικής απόδοσης. Πιο συγκεκρινένα πρέπει να τονίσουμε ότι αυξάνεται η αιμοσφαιρίνη και ο αιματοκρίτηςΠρέπει να επισημάνουμε ότι στο φορμάρισμα έχουμε αύξηση της μέγιστης συγκέντρωσης του γαλακτικού οξέος σε μέγιστη προσπάθεια και μείωση ή διατήρηση των συγκεντρώσεων γαλακτικού οξέος στο αίμα και στους μύες σε υπομέγιστες εντάσεις.
  • Μυική αποκατάσταση. Η συγκέντρωση της κινάση της κρεατίνης (CK) μειώνεται στο αίμα κάτι που ίσως δείχνει ότι «Ολες οι μικροβλάβες» του μυικού συστήματος που προκαλούνται ως αποτέλεσμα της καθημερινής και επίπονης προπόνησης του μαραθωνίου παριμένουμε να διορθωθούν. Οσες περισσότερες μυικές ινες μπορούμε να ενεργοποιούμε τόσο περισσότερη ισχύ μπορούμε να παράγουμε.
  • Νευρομυικές μεταβολές. Εχουμε αύξηση τόσο της μυικής δύναμης όσο και της μέγιστης μυικής ισχύος.
  • Ορμονικοί δείκτες η συγκέντρωση τεστοστερόνης, ο λόγος τεστοστερόνης προς κορτιζόλη κ.λπ.αρκετές φορές μεταβάλλονται και οι μεταβολές αυτές σχετίζονται με την αθλητική απόδοση του αθλητή. Πιο συγκεκριμένα αυξάνεται η συγκέντρωση της τεστοστερόνης, μειώνεται της κορτιζόλης και αυξάνεται φυσικά ο όγκος τεστοστερόνης προς κορτιζόλη.
  • Μειώνονται οι πιθανότητες τραυματισμού. Είναι σπάνιες οι περιπτώσεις τραυματισμού στην περίοδο φορμαρίσματος, εκτός και εάν ο αθλητής/ δρομέας έχει κάποια άτυχη στιγμή ή υπερβάλει στην ένταση σε κάποιες interval προπονήσεις
  • Ενίσχυση του ανοσοποιητικού συστήματος. Ο αριθμός των λευκών αιμοσφαιρίων αυξάνεται σημαντικά και αυτό βοηθάει στην επούλωση στων φλεγμονών καθώς και την ενίσχυση του ανοσοποιητικού συστήματος. Ετσι μειώνονται οι τραυματισμοί και οι ιώσεις σε αυτή την περίοδο.
  • Ψυχολογικές μεταβολές. Βελτίωση της ψυχικής διάθεσης των αθλητών, μείωση της υποκειμενικής αίσθησης κόπωσης και υποκειμενικής αίσθησης της προσοάθειας,, βελτίωση της ποιότητας του ύπνου
  • Αύξηση των αποθεμάτων γλυκογόνου, κάτι που είναι σημαντικός παράγοντας για την ενεργειακή κάλυψη του μαραθωνίου
  • Αύξηση αποθεμάτων νερού

 

Αρκετά από τα  παραπάνω στοιχεία τα έχουν επισημάνει και άλλοι ερευνητές όπως Οι Houmard et al. (1994) &  Hooper et al. (1998)    αναφέρουν ότι μέσω του φορμαρίσματος έχουμε μεταξύ των άλλων (Henderson 2016):

  • Αύξηση της μυικής ισχύος.
  • Βελτίωση της δρομικής οικονομίας.
  • Αύξηση της μέγιστης δύναμης.
  • Βελτίωση της διάθεσης του αθλητή.

Η μυική δύναμη και ισχύς μπορούν να βελτιωθούν εντυπωσιακά πολύ: 8-25% (Joyce & Lewindon,2013) σε δρομείς, κολυμβητές, τριαθλητές και άλλους αθλητές αντοχής.

 

Συνολικά εάν το φορμάρισμα είναι επιτυχημένο ακόμα σε αθλητές υψηλού επιπέδου μπορεί να επιτύχει και 3% βελτίωση με την προυπόθεση οι τελευταίες 4-28 ημέρες να «εκτλεστούν» σωστά. (Tonnessen et al.,2014). To ποσοστό της βελτίωσης σύμφωνα με την βιβλιογραφία  είναι στο εύρος του 2-8% (Henderson,)

Παρά την δημοτικότητα του αθλητικού φορμαρίσματος δεν υπάρχει επιστημονική συναίνεση για τον βέλτιστο σχεδιασμό όσο και τη διάρκεια του φορμαρίσματος στους αθλητές αντοχής (Henderson,2016)

Για να δώσουμε ένα π.χ. να αναφέρουμε  ότι ένας μαραθωνοδρόμος των 3 ωρών με 2% έχει 3,6 λεπτά βελτίωση ενώ ένα 8% βελτίωση θα σήμαινε 14,4λεπτά βελτίωσης.

 

 

Τύποι φορμαρίσματος

Παρότι προτιμήσαμε να δώσουμε τον ορισμό των Mujika & Padilla (2003) που αναφέρονται σε μίκρη γραμμική μείωση των φορτίων είναι σημαντικό να αναφερθεί όσι στη βιβλιογραφία υπάρχουν  και αναφέρονται οι εξής τύπου φορμαρίσματος ανάλογα με το τρόπο με τον οποίο μειώνονται τα προπονητικά φορτία ( Kubukeli et al.):

  • Γραμμική/ Προοδευτική (linear taper)
  • Απότομα εκθετική (fast decay)
  • Αργά εκθετική (slow decay)
  • Σταθερή προπόνηση (reduced training)

Μία βασική αρχή που πρέπει να θυμόμαστε όταν επιλέγουμε μέθοδο φορμαρίσμαρτος είναι μία απότομη μείωση των προπονητικών φορτίων συνεπάγεται υψηλό ρίσκο να χαθούν οι προσαρμογές που έχουν γίνει κατά τη διάρκεια της βασικής και προαγωνιστικής περιόδου.

4 types of tapering

 

Χρονικές φάσεις του φορμαρίσματος

Το φορμάρισμα μπορεί να χωρισθεί σε δύο βάσεις (Tonnessen, 2014) :

  • Προ-φορμάρισμα
  • Τελικό φορμάρισμα

 

 

 

FAQs- Frequently Asked Questions- Συχνές ερωτήσεις

Ερώτηση : Ιδια στρατηγική φορμαρίσματος για όλα τα αθλήματα και αγωνίσματα;

Απάντηση : Για κάθε άθλημα ακολουθείται ένα διαφορετικό πρωτόκολλο φορμαρίσματος, διαφορετικό για την κολύμβηση από ότι στο τρέξιμο. Για κάθε αγώνισμα επίσης ακολουθείται διαφορετική τακτική με όσο μεγαλώνει η διάρκεια του αγώνα να μεγαλώνει και η περίοδος φορμαρίσματος.

Τέλος όσο μεγαλώνει η σημασία του αγώνα τόσο μεγαλώνει και η διάρκεια αυτής της περιόδου (μεσόκυκλου/ -ων) του μακροκύκλου μας.

 

 

Ερώτηση: Πόσες φάσεις να έχω στο φορμάρισμά μου για τον μαραθώνιο

Απάντηση: Προτείνουμε τη δημιουργία δύο φάσεων: Προ- φορμάρισμα και τελική φάση φορμαρίσματος.

Από την φάση του προ-φορμαρίσματος στην τελική φάση φορμαρίσματος έχουμε συνήθως μείωση 41-60% μείωση των προπονητικών φορτίων.

 

Ερώτηση : Πως πρέπει να μεταβάλλονται : η συχνότητα των προπονήσεων, η ένταση, ο όγκος και διάρκεια σε ένα φορμάρισμα μαραθωνίου

Απάντηση : H πρότασή μας είναι :

  • Ογκος Προπονήσεων: Από το όγκο των προπονήσεων θα έχουμε τα πιο θεαματικά αποτελέσματα. Εξηγούμε παρακάτω πως μπορεί να γίνει.
  • Συχνότητα προπονήσεων : Εχουμε συνήθως διατήρηση του 80% του αριθμού των προπονητικών μονάδων. Μπορούμε να αφαιρέσουμε από το εβδομαδιαίο μας πρόγραμμα τις αερόβιες προπονήσεις μικρής (μέχρι 40-50’) ή μεσαίας διάρκειας (μέχρι 80-90’)
  • Ενταση της προπόνησης : Εχουμε διατήρηση ή και αύξηση της έντασης της προπόνησης. Για ένα μη έμεπιρο μαραθωνοδρόμο προτείνουμε διατήρηση της έντασης και μόνο για έμπειρους μαραθωνοδρόμους προτείνουμε αύξηση της έντασης.

 

Ερώτηση :Πως πρέπει να προετοιμαστώ νοητικά ψυχολογικά για τον αγώνα;

Απάντηση Νοητική προετοιμασία του αγώνα. Είναι το σημείο στο οποίο θα έπρεπε να εστιάζουν οι μαραθωνοδρόμοι  στη φάση του φορμαρίσματος όμως καθώς η αθλητική ψυχολογία δεν έχει ακόμα αναπτυχθεί στην πατρίδα μας για τους περισσότερους μαραθωνοδρόμους η νοητική προετοιμασία είναι ένα άγνωστο πεδίο με το οποίο συνήθως δεν ασχολούνται, ίσως και γιατί δεν πιστεύουν ότι μπορεί να έχουν ιδιαίτερα αποτελέσματα.

 

Ερώτηση : Πως πρέπει να προσαρμόσω την διατροφή μου κατά τη διάρκεια της περιόδου φορμαρίσματος

Απάντηση : Το φορμάρισμα αφορά και την διατροφή μας (Runner’s World). Αφενός καθώς μειώνουμε τα χιλιόμετρα της προπόνησης πρέπει να μειώσουμε και τον αριθμό των θερμίδων που προσλαμβάνουμε ώστε να μην παχύνουμε αλλά και να μπορέσουμε την ημέρα του αγώνα να ξεκινήσουμε με το μέγιστο απόθεμα γλυκογόνου σε μύες και συκώτι. Πρακτικά για κάθε χιλιόμετρο που μειώνουμε ανά εβδομάδα πρέπει να μειώσουμε και το βάρος του σώματός μας σε θερμίδες, π.χ. εάν είμαστε 80 κιλά για κάθε χιλιόμετρο που μειώνουμε πρέπει να μειώσουμε και 80 θερμίδες από τη διατροφή μας

 

Ερώτηση : Μπορείτε να μας δώσετε πρρακτικές συμβουλές για το φορμάρισμα στο μαραθώνιο δρόμο για ένα αρχάριο δρομέα μαραθωνίου δρόμου;

Απάντηση : Προτείνουμε προ-φορμάρισμα και τελικό φορμάρισμα (1 εβδομάδα)

Τελικό φορμάρισμα (14 ημέρες)

  • Εβδομάδα αγώνα : 2 φορές από 20-30’ σε γρασίδι ή χώμα
  • 1η εβδομάδα αντίστροφα (προτελευταία εβδομάδα) : 40-60% του μέγιστου όγκου προπόνησης. Π.χ. έαν έχουμε φτάσει στα 60χλμ κάνουμε 24-36χλμ. Κάνουμε δύο προπονήσεις interval : μία στην μεγιστη πρόσληψη και μία στην αναερόβια ικανότητα. Το τελευταίο «μεγάλης διάρκειας» τρέξιμο (7 ημέρες πρίν) δεν ξεπερνάει την μία ώρα. Κόβουμε αερόβιες προπονήσεις κρατώντας το 80% του προφορμαρίσματος

 

Προφορμάρισμα (7 ημέρες)

2η εβδομάδα πριν τον αγώνα : 60-80% του μέγιστου όγκου προπονηση π.χ. Εάν έχουμε φτάσει στα 60χλμ κάνουμε 36χλμ- 48χλμ. Κρατάμε 2 προπονήσεις Interval: μία στην κρίσιμη ταχύτητα (MLSS) και μία στη μέγιστη πρόσληψη. «Κόβουμε» μία αερόβια ή διατηρούμε τη συχνότητα των προπονήσεων.

 

Συμπέρασμα

Παρότι ακόμα είναι πολλά αυτά που δεν γνωρίζουμε με βεβαιότητα για τον τρόπο που πρέπει να σχεδιάζουμε την φάση του φορμαρίσματος μπορούμε να δώσουμε μερικές συμβουλές για τους αθλητές/ δρομείς του μαραθωνίου:

  • Την τελευταία εβδομάδα μην κάνετε κάτι παραπάνω από δυο χαλαρά τρεξίματα διάρκειας 30’ και ίσως ένα ξεμούδιασμα 10-12’ σε γρασίδι.
  • Οπωσδήποτε κάνετε την προτελαυταία εβδομάδα μία σημαντική μείωση του όγκου και των προπονήσεων και ιδανικά κάνετε και μία μείωση του εβδομαδιαίου αριθμού αυτών.
  • Μειώστε τις τελευταίες μέρες το περπάτημα και ιδανικά μη καταναλώσετε ενέργεια και χρόνο την παραμονή του αγώνα στην έκθεση του μαραθωνίου.
  • Θα ήταν ιδανικό εάν μπορεί να σας καθοδηγήσει τις τελευταίες μέρες ένα έμπειρος προπονητής και να σας φτιάξει το προσωπικό σας πρόγραμμα φορμαρίσματος.

 

 

 

 

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  8. Hooper, S. L., Mackinnon, L. T., Howard, A., Gordon, R. D., & Bachmann, A.W. (1995). Markers for monitoring overtraining and recovery. Medicine & Science in Sport & Exercise. 27(1). 106-112.
  9. Houmard, J. A., Scott, B. K., Justice, C. L., & Chenier, T. C. (1993). The effects of taper on performance in distance runners. Medicine and Science in Sport & Exercise. 26(5). 624-631.
  10. Houmard J et al. The effects of taper on performance in distance runners. American College of Sports Medicine. 1994 May;26(5):624-31.
  11. Joyce D. & Lewindon. High-Perfomance Training for Sports. 2014. Human Kinetics
  12. Mujika & Padilla Detraining: Loss of training-induced physiological and performance adaptations. 2000.Sports Medicine, 30 (2): 79-87
  13. Mujika & Padilla. Scientific Bases for Precompetition Tapering Strategies. 2003.Medicine and Science in Sports and Exercise
  14. Mujika et al. Physiological changes associated with pre event taper in athletes. 2004; 34(13):891-927.
  15. North American Sport & Fitness Professionals. Marathon Coaches Certification Manual
  16. Rietjens GJWM, Keizer H.A., Kuipers H, Saris W.H.M. A reduction in training volume and intensity for 21 days does not impair performance in cyclists.2001. British Journal of Sports Medicine;35:431–434
  17. Roberts M., Get Running Quadrille Publishing
  18. Runner’s World. Complete Book of Running. 1997. Rodale Press
  19. Tonnessen et al.The Road to Gold: Training and Peaking Characteristics in the Year Prior to a Gold Medal Endurance Performance.2014, plos one; volume 9, issue 7

 

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