Σχεδιάστε σωστά την χειμερινή σας προπόνηση!

Posted on by cyclingworld

Κείμενο : Προπονητική ομάδα του Smart Sport. Η αγωνιστική σαιζόν του ποδηλασίας  για το 2011 σχεδόν έφτασε στο τέλος της και έτσι έφτασε η στιγμή για να χαλαρώσουμε. Ομως, παρότι κάποιες μέρες ξεκούρασης ίσως και αποχής από την προπόνηση είναι πολλές φορές αναγκαίες, πρέπει να μην ξεχνάμε ότι η επόμενη σαιζόν δεν είναι και πολύ μακριά καθώς και ότι οι μέρες περνάνε πολύ γρήγορα.

Ο χειμώνας είναι δύσκολος καθώς οι καιρικές συνθήκες (βροχή και κρύο) καθώς και η απουσία αγώνων είναι λογικό να ρίχνουν τα επίπεδα παρακίνησής μας. Το να βγούμε από το σπίτι και να πάμε να κάνουμε προπόνηση μερικές μέρες δείχνει να είναι ένας γολγοθάς.

Πριν μερικά χρόνια είχαμε συναντήσει ένα από τα μεγαλύτερα αστέρια του κλασσικού αθλητισμού ο οποίος μας είχε πει ότι σκοπεύει να σταματήσει την αθλητική του καριέρα και αυτό γιατί δεν αντέχει να βγάλει έναν ακόμα χειμώνα. Οπως χαρακτηριστικά μας είχε πει δεν αντέχω να κάνω δέκα διακοσάρια με τον κρύο αέρα.

Εχθές που καθόμαστε να κάνουμε τον σχεδιασμό της προπόνησης ορισμένων αθλητών που προπονούμε κάναμε την παρακάτω απλή περιγραφή. Παρότι σε κάθε αθλητή κάναμε πολύ συγκεκριμένες προβλέψεις για τις ανάγκες του άρθρου ας πάρουμε ένα γενικό παράδειγμα.

Εστω για έναν αθλητή που θα τρέξει αρχές Μαίου κάποιον αγώνα :

  • Μέχρι τότε έχουμε περίπου 190 ημέρες.
  • Υπολογίζουμε ότι ο αθλητής  θα χάσει 1-2 εβδομάδες ποιοτικής προπόνησης λόγω ιώσεων/ κρυολογήματος. (Σημείωση : Ακόμα και να μην χάσει αυτές τις μέρες το πιο πιθανό είναι ότι το σώμα του κάποιες μέρες δεν θα είναι 100% να αποδώσει στην προπόνηση λόγω κάποιας ασθένειας)
  • Κάποιος τραυματισμός θα μας στερήσει 7-10 μέρες ποιοτικής προπόνησης (Σημείωση : Πολύ ιδανικό σενάριο)
  • Ασχημες καιρικές συνθήκες θα μας στερήσουν 10-15 προπονήσεις ή θα μας αναγκάσουν να επαναπροσδιορίσουμε το ημερήσιο προπονητικό πρόγραμμα. Π.χ. δεν θα μπορέσουμε να κάνουμε την μεγάλη απόσταση στην ποδηλασία λόγω βροχής.
  • Οκογενειακές, κοινωνικές και επαγγελματικές υποχρεώσεις θα μας στερήσουν 15-21 ποιοτικές προπονήσεις. Και παρότι ο αριθμός των ημερών που υπολογίσαμε γι’ αυτή την κατηγορία  ίσως ακούγεται υπερβολικός αυτό έχει η δείξει η πρακτική ότι είναι ιδανικό σενάριο και ότι αυτό ισχύει για τους πολύ αφοσιωμένους αθλητές οι οποίοι θα κάνουν τα αδύνατα δυνατά για να χωρέσουν τις προπονήσεις τους ακόμα και τις ημέρες που το ημερήσιο πρόγραμμά τους θα είναι πολύ στριμωγμένο.
  • Το φορμάρισμα για τον σημαντικό αγώνα της χρονιάς Λισαβόνας θα μας στερήσει 7-10 μέρες (Σημείωση : Εδώ ίσως θα έπρεπε να προσθέσουμε και τις ημέρες για το φορμάρισμα πριν τους αγώνες προετοιμασίας που θα κάνουμε ). Π.χ. πριν από κάθε αγώνα προετοιμασίας πριν θα αποφύγουμε να κάνουμε ποδήλατο  πολύ δυνατά και θα χρειαστούμε αντίστοιχα 2-4 ημέρες μετά για αποκατάσταση.
  • Ημέρες για εργομετρικές εξετάσεις, 3 με 6 μέρες.

 

Διαθέσιμες μέρες 190 190
Ημέρες Ασθένειας 7 14
Καιρικές συνθήκες 10 15
Τραυματισμοί 7 10
Υποχρεώσεις 15 21
Φορμάρισμα 7 10
Ημέρες για εργομετρικές εξετάσεις 3 6
“Χαμένες” μέρες 49 76
Τελικά διαθέσιμες μέρες 141 114

 

Ετσι συνολικά οι ημέρες προπόνησεις είναι περίπου114- 141. Σ

Ουσιαστικά οι περισσότεροι τριαθλητές στηρίζουν την προπόνησή τους στην προπόνηση του ΣΒΚ και εάν κάποιος το σκφθεί έτι καταλαβαίνει ότι έχει το πολύ 16 ΣΒΚ μέχρι τον αγώνα, που τώρα φαίνεται πολύ μακριά (24, μείον 3-4 ΣΒΚ που θα έχει πολύ άσχημο καιρό, μείον 1-2 που θα είναι άρρωστος, μείον 2-3 λόγω εορτών/ αργιών/ εκδρομών/ οικογενειακών/ επαγγελματικών υποχρεώσεων…) Είναι σαφές ότι η επόμενη χρονιά είναι πολύ κοντά και όσα Σαββατοκύριακα ο καιρός μας κάνει τα χατίρια και δεν προκύπτουν σημαντικά εμπόδια πρέπει να τα εκμεταλλευόμαστε.

Στο επόμενο τεύχος του περιοδικού μας θα σας δώσουμε πρακτικές συμβουλές για να εκμεταλλευτείτε την χειμερινή προπόνηση με τέτοιο τρόπο που την άνοιξη και το καλοκαίρι θα έχετε τα καλύτερα δυνατά αποτελέσματα.  Μέχρι τότε εκμεταλλευθείτε το κάθε ΣΒΚ μεταξύ άλλων και για τα παρακάτω :

  • Δοκιμάστε νέο αθλητικό εξοπλισμό
  • Δουλέψτε πάνω σε τεχνικά ζητήματα
  • Μάθετε και εφαρμόστε νέες μεθόδους αποκατάστασης
  • Βρείτε νέες διαδρομές και νέους προπονητικούς χώρους
  • …

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