Συντάκτης : Λίνα Ψούνη, Αθλητική Ψυχολόγος, MSc
Η προπόνηση αλλά και οι αγώνες σε οποιοδήποτε άθλημα αποκτούν περισσότερο ενδιαφέρον όταν υπάρχει κάποιος συγκεκριμένος στόχος. Το τρίαθλο είναι ένα απαιτητικό άθλημα λόγω της ποσότητας της προπόνησης που χρειάζεται για να καλύψει τα τρία επιμέρους αθλήματα. Είναι πολύ πιθανό οι προπονήσεις να μειωθούν ή να μην πραγματοποιούνται σωστά, όταν δεν υπάρχει συγκεκριμένος στόχος. Η συμμετοχή σε ένα αγώνα αποτελεί το πρωταρχικό στόχο-κίνητρο για να έχει η προπόνηση μας λόγο ύπαρξης και να γίνεται συστηματικά. Παράλληλα ο καθορισμός στόχου επίδοσης αποτελεί κίνητρο για μεγαλύτερη προσπάθεια.
Για να επιτύχουμε τους στόχους μας ακολουθούμε την εξής σειρά:
σχεδιασμός προσανατολισμός
παρακίνηση εκτέλεση
πραγματοποίηση παρακολούθηση
επιβράβευση
Οι αθλητές θα πρέπει να ορίζουν τους στόχους τους στην αρχή της κάθε σεζόν και φυσικά να προσαρμόζουν την προπόνηση κατάλληλα. Οι στόχοι όλης της χρονιάς λέγονται μακροπρόθεσμοι στόχοι και με βάση αυτούς προγραμματίζονται οι μεσοπρόθεσμοι και οι βραχυπρόθεσμοι στόχοι, οι οποίοι μπορεί να είναι κάποιοι αγώνες με μικρότερη σημασία, οι οποίοι όμως θα κρατήσουν το ενδιαφέρον. Γενικά δεν θα πρέπει να περνάει μεγάλο χρονικό διάστημα πάνω απο 2-3 μήνες χωρίς να υπάρχει στόχος για κάποια συμμετοχή. Παράλληλα θετικό στοιχείο είναι να υπάρχει ένας “στόχος όνειρο” ο οποίος να προσδιορίζεται σε 3-4 χρόνια και όλοι οι μεσοπρόθεσμοι στόχοι να βασίζονται σε αυτόν. Έτσι τα σχέδια για τις μελλοντικές επιδόσεις θα είναι πιο συγκεκριμένα.
Oι περισσότεροι που ασχολούνται με το τρίαθλο δεν είναι επαγγελματίες αθλητές και συνδυάζουν τη δουλειά τους με την καθημερινή προπόνηση. Στον καθορισμό των ετήσιων στόχων θα πρέπει να λαμβάνεται υπόψη ο χρόνος που διαθέτει ο κάθε ένας για προπόνηση. Βασική προϋπόθεση είναι να είμαστε ρεαλιστές στον καθορισμό στόχων. Δεν μπορούμε να πιστεύουμε ότι θα τρέξουμε ironman ενώ διαθέτουμε καθημερινά 1 ώρα για προπόνηση. Επίσης είναι σημαντικό το να έχουμε προβλέψει τα εργασιακά και οικογενειακά μας καθήκοντα πριν καθορίσουμε τους στόχους μας και τον ετήσιο προγραμματισμό .
Ένας αγώνας στο εξωτερικό μπορεί να αποτελέσει ένα πολύ σημαντικό κίνητρο για την προπόνησή μας αλλά και την αγωνιστική μας συνέχεια. Ο αγώνας στο εξωτερικό έχει σίγουρα περισσότερες απαιτήσεις απο μια συμμετοχή σε αγώνα στην Ελλάδα καθότι ο προγραμματισμός του απαιτεί περισσότερες λεπτομέρειες όπως τα εισιτήρια, τη διαμονή, τη συμμετοχή κτλ. Συγχρόνως το γεγονός αυτό είναι αγχογόνο, επειδή το περιβάλλον που θα συναντήσουμε θα είναι άγνωστο. Η πρόβλεψη όλων των παραγόντων αλλά και η επίγνωση των στοιχείων που προκαλούν άγχος μπορούν να προλάβουν και να μειώσουν τα συμπτώματα αυτά.
Υπάρχουν περιπτώσεις αθλητών στους οποίους η επαγγελματικοί και προσωπικοί τομείς της ζωής τους είναι αρκετά στρεσσογόνοι και η ιδέα συμμετοχής σε ένα μεγάλο αγώνα προσθέτει άλλο ένα αγχογόνο παράγοντα. Σε κάθε περίπτωση οι στρεσσογόνοι παράγοντες δεν πρέπει να σχετίζονται και να αλληλοεμπλέκονται γιατί το αποτέλεσμα θα είναι απογοητευτικό. Κάπως έτσι ξεκινούν οι διαταραχές άγχους, όταν δηλαδή βομβαρδίζουμε τον εγκέφαλό μας με αρνητικές σκέψεις όπου η μια φέρνει την άλλη χωρίς να υπάρχει διέξοδος. Επίσης, όσοι περισσότεροι τομείς εμπλέκονται στις σκέψεις αυτές, τόσο το χειρότερο. Για αυτούς τους λόγους είναι πολύ σημαντικό το να έχουμε διαχωρίσει τους τομείς, όταν αναλύουμε και σχεδιάζουμε τη ζωή μας. Όταν σκεφτόμαστε τα προβλήματα στη δουλειά δεν πρέπει να μπερδεύουμε πχ. το θέμα “αγώνας στο εξωτερικό” γιατί έχουμε μεταφορά των συναισθημάτων αλλά και πολλαπλασιασμό της έντασης τους. Άλλη στιγμή θα πρέπει να σκεφτούμε το θέμα των αγώνων και άλλη στιγμή της δουλειάς, της οικογένειας κτλ.
Τέλος αν δεν μπορούμε να ανταπεξέλθουμε στους στόχους μας, οι συνέπειες είναι απογοητευτικές, κάτι που ισχύει για όλους τους τομείς της ζωής μας. Οι λανθασμένοι στόχοι μπορεί να προκαλέσουν άγχος, απογοήτευση και χαμηλή αυτοεκτίμηση. Όταν προγραμματίζουμε τους ετήσιους στόχους μας καλό θα είναι να έχουμε προβλέψει και εναλλακτικά σενάρια σε περιπτώσεις που οι εργασιακές ή οικογενειακές υποχρεώσεις μας αλλάξουν το πρόγραμμα. Επίσης θα πρέπει στο πίσω μέρους του μυαλού μας να υπάρχει το ενδεχόμενο ακύρωσης ή αλλαγής του προγράμματος γιατί πολλές φορές μια τέτοια αλλαγή μας προκαλεί ψυχολογική κατάπτωση. Σε αυτές τις περιπτώσεις η εναλλακτική συμμετοχή σε ένα αγώνα μικρής απόστασης μπορεί να εξισορροπήσει λίγο την κατάσταση.
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