Πριν από αρκετά χρόνια είχα συναντήσει ένα από τα μεγαλύτερα αστέρια του παγκοσμίου στίβου τον Colin Jackson ο οποίος μου είπε ότι εκείνη την χρονιά θα εγκατέλειπε την αγωνιστική δράση. Οταν τον ρώτησα γιατί μου είπε :
«Δεν αντέχω να κάνω προπόνηση με τον κρύο. Δεν μπορώ στην σκέψη ότι θα κάνω δέκα διακοσάρια μέσα στο κρύο».
Ο δύο φορές παγκόσμιος πρωταθλητής Spencer Smith είχε δηλώσει ότι στην χειμερινή προπόνηση χτίζεται και κρίνεται η το αγωνιστικό αποτέλεσμα του καλοκαιριού.
Είναι σαφές ότι είναι πολύ σημαντική η χειμερινή προπόνηση αλλά και συνάμα πολύ δύσκολη τόσο ψυχολογικά όσο και σωματικά. Πολλές μέρες η προσοχή μας δεν είναι στραμμένη στο πως θα εκπληρώουμε σωστά την προπόνηση, μεγιστοποιώντας το αποτέλεσμα, αλλά πως θα καταφέρουμε να επιβιώσουμε μέσα στο κρύο, την βροχή, τον γλυστερό δρόμο κ.λπ.Ας δούμε μερικούς λόγους που η χειμερινή προπόνηση είναι μία δύσκολη περίοδος:
Πτώση θερμοκρασίας. Οταν κάνει κρύο δυσκολευόμαστε ψυχολογικά να «βγούμε από το σπίτι μας» για να πάμε για προπόνηση. Ομως ακόμα και όταν πάρουμε αυτή την απόφαση οι χαμηλές θερμοκρασίες δυσκολεύουν πολύ την προπονησή μας. Το σώμα μας δεν μπορεί να φθάσει σε υψηλές αποδόσεις στις χαμηλές θερμοκρασίες και χρειάζεται πολύ σωστή ενδυμασία και διαχείρηση αυτής ώστε να αποφύγουμε τραυματισμούς. Χαμηλές θερμοκρασίες σημαίνει ότι δεν μπορούμε να κάνουμε προσωμειώσεις τριάθλου γιατί ακόμα και να αντέξουμε το κρύο νερό με το νεοπρέν μετά είναι απαγορευτικό να βγούμε και να καβαλήσουμε το ποδήλατο.
Η βροχή είναι η πιο συχνή αιτία ακύρωσης, αναβολής ή τροποποίησης των προπονήσεων μας. Στο ποδήλατο είναι σχεδόν απαγορευτικό να κάνουμε ποδήλατο στους επικίνδυνους ελληνικούς δρόμους και στο τρέξιμο είναι πιο σοφό να περιμένουμε να σταματήσει η βροχή ώστε να μην στραβοπατήσουμε σε μία λακούβα που δεν φαίνεται όντας κρυμμένη μέσα στα νερά κ.λπ.
Μικρή διάρκεια ημέρας.
Την μεγαλύτερη διάρκεια του χειμώνα νυχτώνει μεταξύ 5 με 6 το απόγευμα και κατά συνέπεια τις περισσότερες μέρες της εβδομάδας δεν μπορούμε να κάνουμε προπόνηση ποδηλασίας στον δρόμο.
Κανόνες για επιτυχημένη χειμερινή προπόνηση
Σωστή ένδυση. Αγοράστε σωστό ρουχισμό που θα σας κρατάει ζεστό και θα σας βοηθήσει να προστατέψετε την υγεία σας, να αποφύγετε τραυματισμούς και να σας βοηθήσει να εστιάσετε στην προπόνηση σας και όχι στην επιβίωση από τις καιρικές συνθήκες. Παρακάτω έχουμε ειδικό αφιέρωμα στον χειμερινό αθλητικό εξοπλισμό. Δυστυχώς πρέπει να επενδύσουμε στην σωστή ένδυση αγοράζοντας καλής ποιότητας ρούχα
Κατάλληλος εξοπλισμός. Εκτός από την ένδυση και ο σωστός εξοπλισμός είναι απαραίτητος τον χειμώνα, όπως λασπωτήρες στο ποδήλατο, compact πατήματα (50-34), λάστιχα που να αυξήσουν τις πιθανότητες να μείνουμε πάνω στο ποδήλατόμας κ.λπ.
Ευελιξία στο προγραμμά μας. Τον χειμώνα πρέπει να έχουμε πάντοτε εναλλακτικό πρόγραμμα προπόνησης για κάθε εβδομάδα. Είναι πολύ αγχωτικό να «εκβιάζουμε» τις προπονήσεις κάτω από δύσκολες καιρικές συνθήκες και πολύ προτιμότερο να έχουμε εναλλακτικό πλάνο.
Κείμενο : Γιάννης Ψαρέλης- Προπονητική ομάδα Smart Sport & Συντακτική ομάδα TriathlonWorld (Email : email@example.com)
234 thoughts on “Χειμερινή Προπόνηση : Ιδιαιτερότητες & κατάλληλη ένδυση.”
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