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Základy na bicykli máme – rady pre cyklistov ako ďalej

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Rady pre cyklistov od Lenky Ilavskej – Litvinovej

Čas letí a v nás, ktorí „odstrihávame meter“ smerom ku prvým pretekom, rastie vnútorne napätie. Otázky, či dokážeme udržať tempo s inými, či zdoláme dané kilometre, niekoľko stúpaní a pretneme cieľovú čiaru, či najazdené kilometre nám stačia na to, aby sme sa mohli vyrovnať konkurencii, nám narúšajú pokojnú predpretekovú prípravu. Smelé ciele pred sezónou sa pomaly začínajú meniť na realitu. Nastal čas zrýchliť a ďalej rozvíjať funkčné systémy organizmu.


Dostatok najazdených kilometrov v predchádzajúcej príprave nám dal pevný základ na to, aby sme sa mohli viac venovať aj rýchlosti a sile, ktoré potrebujeme najmä vtedy, keď tempo udávajú iní so zámerom získať taký náskok, ktorý by im stačil na víťazstvo.
Jednou z metód, ako nenásilne zvyšovať intenzitu, ako jazdiť dlhšie a aj rýchlejšie, je tzv. striedavá metóda.
Znamená to na určených úsekoch (stanovených buď v minútach alebo v kilometroch) striedame intenzitu tak, aby sme sa pohybovali aj v pásme aeróbnej vytrvalosti, teda v pásme, v ktorom sme najazďovali kilometre, jednak nad týmto pásmom. Napr. pôjdeme 10min alebo 3km v AP (aeróbne pásmo) a 4min alebo 1km nad ním.
Ak to opakujeme niekoľkokrát, sami zistíme, že jazdíme striedavo vyššou a nižšou rýchlosťou. Kolísanie srdcovej frekvencie a rýchlosti sa takýmto spôsobom prejaví nielen na rovine, ale najmä v členitom teréne.
Čím bližšie k pretekom, tým môžeme skracovať úseky v AP a predlžovať úseky nad ním. Budujeme tak špeciálnu vytrvalosť, rozvíjame rýchlostné a v členitom teréne aj silové schopnosti.
Veľmi dobre sa takýto druh tréningu robí v skupine viacerých cyklistov, nakoľko ten, ktorý je vpredu ( v cyklistickom žargóne „ na špici“) vyvíja intenzitu nad AP a naopak, ak je skrytý v tzv. „háku“, môže kontrolovať intenzitu pod AP.
Všeobecne je zóna AP daná 65 – 80%TFmax (maximálna tepová frekvencia). Hodnota aeróbneho prahu je veľmi individuálna a môžeme si ju zistiť lekárskym vyšetrením na bicyklovom ergometri. U niektorých je v rozmedzí 120 – 148 tepov, u iných 115 – 135 alebo 130 – 155. Závisí od úrovne trénovanosti, resp. úrovne našej kondície.
Tí, ktorí nechcú byť „ otrokmi“ čísel, si môžu sami sledovať intenzitu, ktorá je daná nielen srdcovou frekvenciou, ale aj rýchlosťou. Zvyšovať rýchlosť a striedať intenzitu môžeme niekoľkými spôsobmi:

  1. zvýšením počtu otáčok za minútu pri rovnakom prevode
  2. zvýšením, resp. sťažením prevodu pri zachovaní otáčok
  3. zvýšením frekvencie točenia aj sťažením prevodu

Rozvíjať funkčné systémy organizmu k tomu, aby sme zvládli jazdiť rýchlejšie nielen na rovine, ale aj v kopcoch, znamená teda zaraďovať tréningy, resp. výjazdy, počas ktorých sa zvyšuje intenzita nad AP, t. j. nad 65 – 80% TFmax.
Výjazdy môžu byť frekvenčne alebo silovo orientované.
V prvom prípade zvolíme taký prevod, aby pri frekvencii točenia medzi 80 – 100ot/min a na stanovenom úseku napr. 5km (alebo 10minút) sme dosiahli srdcovú frekvenciu nad AP, t.j. v rozmedzí 80 – 85(90)% TFmax. Rozvíjame tak špeciálnu frekvenčnú rýchlosť potrebnú napr. pri únikoch. A opäť platí, že čím bližšie k špecifickej záťaži, ktorú preteky predstavujú, tým vyššia rýchlosť a vyššia tepová frekvencia.
V druhom prípade rozvíjame silovú vytrvalosť. Zvolíme si o jeden až dva stupne ťažší prevod, ako je prevod optimálny, a roztočíme ho na 50– 60 ot/min. Robíme to napr. 5 – 10min, počas ktorých sa dostaneme do pásma nad AP. Po takto zvládnutom úseku zaradíme ľahký prevod, zvýšime frekvenciu točenia a dostaneme sa pod AP. Pokiaľ cítime, že nedokážeme udržať intenzitu nad AP, nenúťme organizmus ďalej pokračovať v silovom zaťažení. Uvoľníme a upokojme ho dojazdením na ľahšom prevode.
Nezabúdajme, že bicyklovanie má hlavne priniesť pôžitok z pohybu.
Vyššie uvedené rady sú len akýmsi návodom jednak pre tých, ktorí cítia stagnáciu vo svojom rozvoji, jednak pre tých, ktorí sa pohrávajú s myšlienkou zúročiť snaženie a svoje úsilie pri konfrontácii s inými na pretekoch. Súťaženie, zábava, dobrý pocit a človek, ktorý nás v cieli čaká, aby nám mohol za našu snahu potriasť rukou a poklepať s uznaním po pleci – aj to prinášajú preteky.

Zdroj: abysportnebolel.sk

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