Πότε να «κάνω πίσω» στην προπόνησή μου;

Triathlon Lab Athens

Κείμενο : Γιάννης Ψαρέλης (προπονητής Τριάθλου και υπεύθυνος σύνταξης Triathlon Mag)  -Web- Site : www.triathlonworld.gr – Email : smartsportcoach@hotmail.com & info@triathlonlab.gr -Κινητό : +30 693 71 70 260

O ευσεβής πόθος προπονητών και αθλητικών επιστημόνων είναι η εύρεση ενός  – ή και πολλών- βιοχημικού δείκτη που με ασφάλεια θα μπορεί να αποτυπώσει ότι κάποιος αθλητής είναι υπερπροπονημένος, είτε αυτό ονομάζεται non-functional overreaching είτε overtraining σύμφωνα με τον ορισμό του American College of Sports Medicine.

Όμως αυτό ο δείκτης δυστυχώς ακόμα δεν έχει βρεθεί καθώς όλοι οι προτεινόμενοι δείκτες έχουν αδυναμίες και περιορισμούς. Συνεπώς τί ενδείξεις μπορεί να έχει ένας προπονητής ή αθλητής για να μπορεί να είναι αντικειμενικά σίγουρος ότι πρέπει να «κάνει πίσω» στην προπόνησή τoυ;”

Προσωπικά ως προπονητής πιστεύω ότι ο ορισμός που δίνει το ACSM είναι ο καλύτερος σχετικά με την πτώση της απόδοσης (“πτώση της απόδοσης στην ικανότητα αθλητικής απόδοσης”) είτε αυτή είναι βραχυπρόθεσμη είτε μακροπρόθεσμη.

Εάν έπρεπε να έχουμε μία δοκιμασία τότε αυτή θα πρότεινα να είναι μία δοκιμασία ισχύος (αναερόβιας ισχύος ή αναερόβιας ικανότητας) και στα τρία αθλήματα. Ο αθλητής που χρειάζεται να κάνει πίσω δεν μπορεί να κολυμπήσει τόσο γρήγορα όσο συνήθως τα 25 μέτρα, δεν μπορεί να παράγει την ισχύ που μπορούσε για 12-15”, δεν μπορεί να τρέξει το ίδιο γρήγορα 150 μέτρα (ενδεικτικά αναφέρω μερικές δοκιμασίες).

Πέρα από τα παραπάνω ας δούμε μερικές αντικειμενικές ενδείξεις που προτείνει η Ironman  (Ironman University) για το πότε πρέπει ένας προπονητής να προτείνει να “κάνει πίσω  στην προπόνηση” ο αθλητής του ;

  • Απώλεια της πείνας παρά τα υψηλά προπονητικά φορτία.
  • Ασυνήθιστα κουρασμένοι μύες ή έντονοι πόνοι σε αυτούς.
  • Υψηλοί Σφυγμοί Ηρεμίας το πρωί ή μετά τον μεσημεριανό ύπνο.
  • Χαμηλή καρδιακή συχνότητα κατά τη διάρκεια της άσκησης παρότι η υποκειμενική αίσθηση κόπωσης είναι πολύ υψηλή.
  • Αδυναμία να έχει ο αθλητής συνεχόμενο και ποιοτικό ύπνο που συνοδεύεται με νυχτερινές εφιδρώσεις
  • Γενική απάθεια για την προπόνηση και τους στόχους του

Οι οπτικές ενδείξεις περιλαμβάνουν:

  • Βυθισμένα μάτια ή κόπωση γύρω από τα μάτια (σακούλες)
  • Ασυνήθιστη  εμφάνιση ή αφυδατωμένη κατάσταση
  • Κακή στάση, πεσμένοι ώμοι
  • Κακή βιομηχανική στα τρία αθλήματα. Εντονη μείωση της ποιότητάς κίνησης (κινητικού προτύπου)
  • Έλλειψη αυτοπεποίθησης.
  • Ασυνήθιστα ήσυχος/ σιωπηλός.

Μερικά από τα συμπτώματα που έχω βιώσει ως αθλητής τις περιόδους με έντονη προπόνηση σε ένα ή συνολικά στα τρία αθλήματα (εβδομάδες των 40-50ωρών ή 800-1000 χλμ ποδηλασία, 40χλμ κολύμβηση, τρέξιμο με πολύ υψηλές εντάσεις κ.λπ.) είναι τα εξής :

  • Αδυναμία να κοιμηθώ συνεχόμενα το βράδυ. Μετά από 3-4 ώρες ξυπνούσα με έντονο ιδρώτα και αυτό συνέβαινε κάθε μέρα για μία περίοδο 3-4 εβδομάδων
  • Αδυναμία να ανεβάσω την καρδιακή συχνότητα. Π.χ. ποδηλασία δεν μπορούσα να ανεβάσω την καρδιακή συχνότητα πάνω από τους 130 ακόμα και στις ανηφόρες ή σε αγώνα στους 140-145 ένοιωθα αφόρητο πόνο στα πόδια.
  • Πολύ έντονους πόνους είτε στην πλάτη (λόγω κολύμβησης) είτε στους τετρακεφάλους
  • Κρύωνα ακόμα και τις ζεστές μέρες όταν κολυμπούσα στο κολυμβητήριο ή στη θάλασσα.
  • Πολύ μικρή αθλητική αυτοπεποίθηση και πολλές & αδικαιολόγητες φοβίες π.χ. φοβία πνιγμού
  • Ανάγκη για κοινωνική απομόνωση και άρνηση για κοινωνικές συναστροφές.

Ακόμα και στους αθλητές που κάνουν πρωτσθλητισμό ή πολλές ώρες προετοιμασίας οφείλουμε να γνωρίζουμε τα σημάδια και χωρίς δισταγμό αφού επικοινωνήσουμε με τον προπονητή μας να κάνουμε τις απαραίτητες διορθωτικές κινήσεις στα προπονητικά φορτία, να σχεδιάσουμε ένα κατάλληλο πρόγραμμα επιτάχυνσης της αποκατάστασης ανάμεσα στις προπονήσεις κ.λπ.

Triatlon Lab Athens Hellas

Email :smartsportcoach@hotmail.com

Κινητό : +30 6937170260

www.triathlonworld.gr

www.triathlon.gr

www.triathlonlab.gr

Προπόνηση Τριάθλου
Προπόνηση Τριάθλου

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    Циркуляционные насосы чтобы отопления используются ради циркуляции отопительной воды в замкнутой системе отопления. Они надежно гарантируют, который теплая вода через теплогенератора направляется в радиаторы разве в систему теплого пола и возвращается путем обратку. Циркуляционный насос принужден токмо преодолеть гидравлическое оппозиция арматуры и трубопроводов из-за замкнутой системы.
    Экономьте электроэнергию с помощью современных циркуляционных насосов.
    Современные циркуляционные насосы для систем отопления отличаются высокой эффективностью и низким энергопотреблением – всего порядочно ватт во пора работы. Сообразно сравнению с устаревшими насосами прошлых десятилетий существует огромный потенциал экономии энергии. Именно поэтому стоит заменить многовековой насос отопления для нынешний высокоэффективный насос, который нередко быстро окупается ради счет небольшого энергопотребления. Циркуляционные насосы для систем отопления доступны в различных исполнениях, которые могут отличаться по максимальному напору и сообразно резьбе подключения.
    Циркуляционный насос также почасту называют тепловым насосом сиречь насосом для теплого пола. Сообразно сути, это одни и те же водяные насосы, однако названы по-разному из-за их применения. В зависимости через области применения и, в частности, присоединительных размеров, у нас вы легко найдете достойный насос.
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