Webinar (18/5, 21:00) Strength & Conditioning for Triathlon

Posted on by cyclingworld
Triathlon Coach Webinar
Estimated read time 1 min read

Δευτέρα 18/5/2020 (21:00) : Strength & Conditioning for Triathlon

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

Φωτογραφία : Γιάννης Ψαρέλης

Εισαγωγή

Ο ρόλος της προπόνησης δύναμης στους αθλητές αντοχής είναι κάτι το οποίο έχει διχάσει τους προπονητές και γυμναστές που ασχολούνται με ατομικά αθλήματα αντοχής ή με ομαδικά αθλήματα.

Διαχρονικά η προπόνηση δύναμης και η προπόνηση αντοχής εκλαμβάνονταν ως τα δύο αντίθετα άκρα των προσαρμογών προπόνησης (Bazyler, Abbot, Bellon, Taber, & Stone, 2015).

Οι προπονητές και οι αθλητές περιόριζαν τον χρόνο τους στην αίθουσα δύναμης/ γυμναστήριο εξαιτίας της λανθασμένης πεποίθησης ότι σηκώνοντας βάρη αυτό θα οδηγήσει σε μυική υπετροφία, μειώνοντας το λόγο ισχύος προς σωματικό βάρος και κατά συνέπεια θα έκανε πιο αργούς τους αθλητές.  Μία ακόμα λανθασμένη άποψη που λειτουργούσε αποτρεπτικά στο να ασχοληθούν οι αθλητές αντοχής με την προπόνηση δύναμης είναι ότι η πεποίθηση ότι η δύναμη έρχεται ως συνέπεια της προπόνησης τεχνικής. (Norman, 2014).

Θα πρέπει να τονισθεί ότι δεν έχει διαμορφωθεί η ίδια λανθάνουσα νοοτροπία σε όλα τα αθλήματα αντοχής αναφορικά με την σημασία του προγράμματος ενδυνάμωσης.π.χ στην κωπηλασία η ενδυνάμωση κατέχει κεντρικό ρόλο στην προπόνηση των αθλητών.

Σύντομη Περιγραφή του αθλήματος

Το Τρίαθλο  περιλαμβάνει τα αθλήματα της κολύμβησης, ποδηλασίας και τρεξίματος σε συνεχόμενη ροή, συνήθως με αυτή τη σειρά. Ενδιάμεσα υπάρχουν δύο ζώνες αλλαγών, ο χρόνος ολοκλήρωσης των οποίων προσμετρείται στο γενικό χρόνο και αποτελεί επίσης παράγοντα που επηρεάζει το τελικό αποτέλεσμα.

Οι αγώνες Τριάθλου γίνονται σε διάφορες αποστάσεις με τις πιο συνηθισμένες να είναι (Bentley 2008) :

  • Σπριντ (κολύμβηση 750 μέτρα – ποδηλασία 20χλμ – τρέξιμο 5χλμ)
  • Ολυμπιακή απόσταση (κολύμβηση 1500 μέτρα – ποδηλασία 10χλμ – τρέξιμο 10χλμ)
  • Half Ironman (κολύμβηση 1900 μέτρα – ποδηλασία 90χλμ – τρέξιμο 21,1χλμ)
  • Ironman (κολύμβηση 3800 μέτρα – ποδηλασία 180χλμ – τρέξιμο 42,2χλμ)

 Τρίαθλο & Προπόνηση Ενδυνάμωσης

Οταν είχε ρωτηθεί ο Tudor Bompa ποιά είναι τα μεγαλύτερα λάθη που κάνουν οι τριαθλητές απάντησε ότι τα δύο λάθη που εντοπίζει είναι ότι δε χρησιμοποιούν προπονητικές μεθόδους που να βασίζονται σε επιστημονικά στοιχεία και ότι δεν έχουν ένα ετήσιο προπονητικό πρόγραμμα ενδυνάμωσης.

Ο ίδιος συγγραφέας αναφέρει  ότι η προπόνηση ενδυνάμωσης οφείλει να είναι η πρωταρχική έννοια οποιουδήποτε προσπαθεί να βελτιώσει την απόδοση ενός αθλητή.(Warden, 2013)

Θα πρέπει να διευκρινήσουμε ότι καθώς το Τρίαθλο είναι ένα νέο άθλημα (ο πρώτος αγώνας έγινε το 1973 και μόλις το 2000 έκανε την εμφάνισή του στους ολυμπιακούς αγώνες) δεν υπάρχει πολύ πλούσια ακαδημαική βιβλιογραφία.

Φυσικά η επιστημονική βιβλιογραφία σχετικά με το άθλημα αυξάνεται με εκθετικό ρυθμό.

H σπουδαιότητα της ενδυνάμωσης για τους αθλητές Τριάθλου αποτυπώνεται και στο τίτλο του βιβλίου του Jarvis (2014) όπου ονομάζει «Τέταρτο Αθλημα» την ενδυνάμωση.

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Triathlon Coach Webinar
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