Triathlon 101 : Τρίαθλο για αρχάριους

Triathlon Coach

Συντάκτης : Γιάννης Ψαρέλης, BSc, MSc, MBA, PhDc  (προπονητής Τριάθλου)  -Web- Site : www.triathloncoach.gr – Email : smartsportcoach@hotmail.com & info@triathloncoach.gr -Κινητό : +30 693 71 70 260

Τρίαθλο για αρχαρίους
Μπορεί οποιοσδήποτε να ξεκινήσει ένα προπονητικό πρόγραμμα αερόβιας εξάσκησης και να συμμετάσχει σε αγώνα τριάθλου;
Ολοι μπορούν να ξεκινήσουν ένα προγραμμα αερόβιας άσκησης καθώς και να συμμετάσχουν σε ένα αγώνα αφού πρώτα έχουν επισκεφτεί τον γιατρό τους. Ειδικότερα τα άτομα τα οποία δεν έχουν γυμναστεί για παραπάνω από έξι μήνες είναι καλό να επισκεφτούν τον γιατρό τους. Αν ανήκετε σε μία από τις παραπάνω κατηγορίες πριν ακολουθήσετε ένα από τα προγράμματα εξάσκησης που σας προτείνουμε είναι απαραίτητο να κάνετε πλήρες ιατρικό τσεκ-απ :
1)    Εχετε υποστεί καρδιακό έμφραγμα
2)    Νοιώθετε πόνους στο στήθος ή κάποια πίεση στο στήθος
3)    Εχετε κάποια χρόνια πνευμονoπάθεια
4)    Εχετε πρόβλημα στα κόκκαλα ή στους συνδέσμους, κάτι που περιορίζει το σκελετικό ή μυικό σας σύστημα
Ενώ στις παραπάνω περιπτώσεις θεωρούμε απόλυτα απαραίτητο να επισκεφτείτε τον γιατρό σας, αν ανήκετε στις παρακάτω θεωρούμε χρήσιμη την επίσκεψη στο γιατρό σας :
1)    Eχετε υψηλα επίπεδα χοληστερίνης
2)    Είστε καπνιστής
3)    Είστε υπερτασικός
4)    Εχετε κάποια εξάρτηση (ναρκωτικά, αλκοόλ)
5)    Λαμβάνετε φαρμακευτική αγωγή σε σταθερή βάση
6)    Είστε υπέρβαρος
7)    Εχετε κάποια χρόνια ασθένεια, όπως ο διαβήτης.

Τί είναι  το τρίαθλο ;

Το τρίαθλο αποτελείται από τρία αθλήματα: κολύμβηση, ποδηλασία και τρέξιμο σε διαδοχική σειρά δίχως διακοπή. Η κλασσική απόσταση είναι 1500 μέτρα κολύμβηση, 40 χιλιόμετρα ποδηλασία και 10 χιλιόμετρα τρέξιμο. Για ένα έμπειρο τριαθλητή αυτό σημαίνει ότι θα χρειαστεί κοντά στις δύο ώρες για να εκπληρώσει τον αγώνα ενώ για ένα αρχάριο μπορεί να χρειαστούν πάνω από τρεις ώρες.

Ιδιαιτερότητες του τριάθλου
Το κολύμπι είναι σ’ανοιχτό νερό κάτι που το διαφοροποιεί από το κολύμπι στο κολυμβητήριο. Καθίσταται απαραίτητη η δυνατότητα προσανατολισμού σ’ανοιχτό νερό, η προσαρμογή στο κρύο νερό (στολή από νεοπρένιο επιτρέπεται κάτω από 20 βαθμούς κελσίου στην κατηγορία elite και 23 στην κατηγορία των ερασιτεχνών/ age group) καθώς επίσης και η δυνατότητα κολύμβησης με κύματα και άλλους αθλητές τριγύρω μας. Επίσης είναι απαραίτητο να έχουμε ξεπεράσει την φοβία που αντιμετωπίζουν πολλοί άνθρωποι όταν κολυμπάνε δίχως να βλέπουν τον πυθμένα της θάλασσας ή της λίμνης.  Στην ποδηλασία επιτρέπεται πλέον το drafting οπότε το κομμάτι της ποδηλασίας από αγώνα χρονομέτρου γίνεται ποδηλασία δρόμου όπου υπάρχουν εναλλαγές ρυθμού και όπου η δυνατότητα ύπαρξης εντός ποδηλατικού γκρουπ απαιτεί ειδική προπόνηση ώστε να αποκτηθεί αυτή η άνεση.

Τό τρέξιμο είναι υπό κόπωση, κάτι που το διαφοροποιεί από έναν αγώνα δρόμου (διαφορές στα ενεργειακά αποθέματα με τα οποία ξεκινάμε τον αγώνα και ελαφριά διαφοροποίηση των χρησιμοποιούμενων μυικών ομάδων που παράγουν έργο.

Βασικές προπονητικές οδηγίες για όλους τους νέους αθλητές
Ψυχολογικά
1)    Ο λόγος για τον οποίο γυμνάζεστε είναι για να είστε υγιείς και για να διασκεδάζεστε και γι΄αυτό πρέπει να βγάλετε από το μυαλό σας ό,τι σας αγχώνει. Σκεφτείτε ότι οι ώρες που αθλείστε είναι μία πρώτης τάξεως ευκαιρία για να ξεχάσετε, έστω και για λίγο, τα προβλήματα που αντιμετωπίζετε στους υπόλοιποις τομείς της ζωής σας. Το τελευταίο που θα θέλατε θα ήταν να προσθέσετε παραπάνω άγχος στη ζωής σας.
2)    Να σκέφτεστε ότι οι ώρες που αθλείστε είναι ένα από τα πιο σημαντικά δώρα που μπορείτε να κάνετε στον εαυτό σας. Η άσκηση πέρα από την υγεία, την ευεξία, την καλύτερη φυσική κατάσταση  θα σας προσφέρει την δυνατότητα να αποκτήσετε καλύτερη αντοχή στις γενικότερες δυσκολίες της ζωής.
3)    Μην ενδιαφέρεστε για το τι προπόνηση κάνουν οι άλλοι ούτε αν είναι πιο καλοί αθλητές από εσάς.

Προπονητικά
1)    Να γυμνάζεστε συστηματικά ώστε να έχετε σταθερή βελτίωση.
2)    Αυξάνετε σταδιακά την προπονησή σας γιατί διαφορετικά υπάρχει κίνδυνος να τραυματιστείτε ή να πάθετε υπερκόπωση.
3)    Μην προσπαθήσετε να κάνετε πρόγραμμα προπόνησης πρωταθλητών. Να έχετε στο μυαλό σας ότι αυτοί έχουν χρόνια αερόβιας εξάσκησης και ότι όλοι τους η ζωή περιστρέφεται γύρω από την προπόνηση. Εσεις έχετε και άλλες υποχρεώσεις (επεγγελματικές, κοινωνικές).
4)    Μην ακούτε συμβουλές από διαφόρους παρά μόνο από κάποιος που γνωρίζουν καλά την προπονητική τριάθλου.
5)    Κρατάτε ημερολόγιο με την προπόνηση που κάνετε καθημερινά, σημειώνοντας παράλληλα το πως αισθάνεστε (κουρασμένος ή ξεκούραστος) καθώς και άλλες παραμέτρους της υπόλοιπης ζωής σας (πόσες ώρες δουλεύετε, πόσες ώρες ύπνου «καταφέρατε να εξοικονομήσετε» κ.τ.λ.. Το αθλητικό σας ημερολόγιο θα βοηθήσει τον προπονητή που τυχόν θα σας αναλάβει μελλοντικά να έχει μία πιο ολοκληρωμένη εικόνα για εσάς.
6)    Η αποκατάσταση είναι πολύ σημαντικό στοιχείο και καθορίζει κατά πόσο θα βελτιωθείτε ή όχι. Λέγοντας αποκατάσταση εννοούμε τις ώρες που θα κοιμηθείτε (καθώς επίσης και την ποιότητα ύπνου σας), την σωστή ποσότητα και αναλογία θρεπτικών συστατικών και κυρίως το πόσο ήρεμα περνάτε τις ώρες μεταξύ των προπονήσεων. Εαν έχετε μία αγχώδη και κοπιαστική εβδομάδα εξαιτίας προβλημάτων στο γραφείο σας μην περιμένετε να έχετε την αποκατάσταση που θα είχατε αν υπήρχε ηρεμία στην επαγγελματική σας ζωή. To ψυχολογικός άγχος της καθημερινής μας ζωής επηρεάζει σε μεγάλο βαθμό την αποκατάσταση της προπονησής μας.
7)    Μην προσπαθήσετε να ακολουθήσετε το πρόγραμμα προπόνησης όπως είναι. Είναι απαραίτητο να κάνετε κάποιες τροποποιήσεις ώστε να προσαρμόζεται στις απαιτήσεις της ζωής σας. Το σημαντικότερο είναι να καταλαβαίνετε το σκεπτικό του προγράμματος. Αν δεν νοιώθετε σίγουρος για κάποιες επιλογές σας απευθυνθείτε σε κάποιον ειδικό προπονητή, αλλά ποτέ μην ακούτε τι σας λέει ο ένας και ο άλλος.
8)    Προσπαθήστε μέσα από την διαδικασία της προπόνησης να μάθετε τον εαυτό σας. Δεν μπορεί να γνωρίζει κάποιος καλύτερα τον εαυτό σας από εσάς. Μόνο εσείς γνωρίζετε κατά πόσο είστε κουρασμένος ή όχι.
9)    Ενας κουρασμένος οργανισμός δεν μπορεί να προπονηθεί. Μην προσπαθήσετε να τσακίσετε το σώμα σας. Κατά αυτόν τον τρόπο δεν θα γίνετε καλύτερος αθλητής. Μόνο αν  προστατεύετε το σώμα σας θα μπορέσετε να βελτιωθείτε
10)    Το διάλειμμα ανάμεσα σε δύο προπονήσεις πρέπει να είναι τουλάχιστον τέσσερις ώρες.
11)    Δώστε μεγάλη έμφαση στην τεχνική. Το ρητό «practice makes perfect” έχει αντικατασταθεί
από το ρητό «perfect practice makes perfect”. Είναι πιο εύκολο να μάθετε την σωστή τεχνική ενός αθλήματος παρά να την διορθώσετε. Απευθυνθείτε σε ειδικούς ώστε να μάθετε τα μυστικά της τεχνικής του κάθε αθλήματος.
12) Ποτέ μην κάνετε προπόνηση έντασης σε δύο διαδοχικές μέρες.

Τί πρέπει να περιλαμβάνει η προπονησή μας ώστε να μπορέσουμε να τερματίσουμε ένα αγώνα τριάθλου δίχως να ταλαιπωρηθούμε

Η προπόνησή μας θα πρέπει να περιλαμβάνει σε εβδομαδιαία βάση τα εξής :
1)    Τρέξιμο ύστερα από ποδήλατο. Αυτό πρέπει να είναι σε  αντιστοιχία με την ένταση της προπόνησής μας στη συγκεκριμένη περίοδο. Μόνο με αυτό τον τρόπο θα μπορέσουμε να αντιμετωπίσουμε την μεγαλύτερη δυσκολία των αγώνων τριάθλου, δηλαδή να τρέξουμε μετά την ποδηλασία. Δεν μπορεί να καταλάβει κάποιος πόσο δύσκολο είναι αυτό παρά μόνο όταν το επιχειρήσει. Είναι απαραίτητο κατά την διάρκεια των προπονησεών σας να δίνετε έμφαση σε αυτή την προπόνηση που την ονομάζουμε Brick. Αν αντιμετωπίζετε πρόβλημα συνδυασμού αυτών των δύο προπονήσεων μπορείτε να χρησιμοποιήστε ένα στατικό ποδήλατο και ένα διάδρομο μέσα σε ένα γυμναστήριο. Προσωπικά προτείνω να αγοράσετε ένα Turbo trainer. Με αυτό τον τρόπο μπορείτε να κάνετε στατικό ποδήλατο σε ένα στίβο και ύστερα να κατεβείτε να τρέξετε. Μεγάλο πλεονέκτημα είναι ότι μπορείτε να ελέγξετε καλύτερα την ένταση της προπονησής σας.
2)    Προπονήσεις ποδηλασίας με ποδηλάτες και αγώνες ποδηλασίας (αρκεί να μην είναι πάνω από δύο ώρες και με ποδηλάτες πολύ καλύτερου επιπέδου από το δικό μας) αρκεί να μην επιβαρύνουν ή τροποποιούν το προπονητικό μας πρόγραμμα. Μόνο αν προπονηθείτε με ποδηλάτες θα καταφέρετε να μάθετε τα μυστικά χειρισμού του ποδηλάτου σας.
3)    Προπόνηση κολύμβησης σε ανοιχτό νερό ακόμα και τον χειμώνα αρκεί να χρησιμοποιούμε τις ειδικές στολές κολύμβησης (wetsuits) και παίρνοντας όλα τα απαραίτητα μέτρα ασφάλειας που απαιτεί η κολύμβηση σε ανοιχτό νερό. Η κολύμβηση σε ανοιχτό νερό είναι από τις καταστάσεις που φοβίζει πολλούς που θέλουν να ασχοληθούν για πρώτη φορά με το τρίαθλο
4)    Προπονήσεις μεγάλης διάρκειας για να ερεθίσουμε τους αερόβιους μηχανισμούς ενέργειας που χρησιμοποιούνται στο τρία

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