Sylwester Szmyd

kolarz szosowy

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Akademia rowerowa 6 – czyli trening czyni mistrza


– Dobrze zaplanowany trening w krótkim czasie może dać nam wystarczającą siłę i wytrzymałość, aby bez problemów pokonać nawet 50 kilometrów. Z drugiej strony przy zbyt intensywnym programie bardzo łatwo można przetrenować organizm, co może skutkować kontuzjami i przemęczeniem, a także, a może przede wszystkim, zniechęceniem. Warto zatem dokładnie skonfigurować swój plan treningowy, aby później cieszyć się jazdą na rowerze – mówi Sylwester Szmyd.

Czas i intensywność treningu zależy od wielu czynników, w tym od wieku kolarza, dotychczasowych dokonań i stopnia wytrenowania. Na początku jednostka treningowa powinna być krótka i z niewielkimi obciążeniami. Wraz z przejechanymi kilometrami możemy wydłużać zarówno czas traningu jak i pokonywane dystanse. Dla lepszego planowania proponuję prowadzić notatki, do których w każdej chwili będziemy mogli zaglądnąć, porównując aktualny stan organizmu, z początkiem okresu treningowego.
Pamiętać również należy, że po intensywnym treningu będziemy potrzebowali więcej czasu na regenerację oragnizmu, zatem planując każdą jednostkę treningową musimy uwzględnić i ten element.

Dla początkującego lub średniozaawansowanego kolarza proponuję następujący tygodniowy plan treningu:
Poniedziałek: jazda na rowerze 5-10 km, średnie tempo.
Wtorek: basen 1 godzina.
Środa: jazda na rowerze 5-10 km, średnie tempo.
Czwartek: siłownia 1,5 godziny.
Piątek: jazda na rowerze 5-10 km, średnie tempo.
Sobota: jazda na rowerze 5-10 km, mocne tempo. Basen 1 godzina.
Niedziela: regeneracja i chwile spędzone z rodziną 🙂

Z każdym tygodniem, w miarę zauważalnego wzrostu wytrzymałości i wydolności możemy zwiększać czas i obciążenie, ale nie powinno odbywać się to skokowo, a stopniowo. O tym, czy nasz organizm dobrze reaguje na trening możemy przekonać się kontrolując tętno spoczynkowe. Jeżeli rano będzie ono wyższe o 10 procent od bazowego, jest to czytelny znak, że jesteśmy przemęczeni.

Jak widać z powyższego, trening wymaga cierpliwości, wytrwałości i czas wolnego, którego po pracy często po prostu już nie mamy. Najlepsze efekty da nam realizowanie założonego planu w całości. Co zrobić jednak, kiedy zmęczeni nawałem obowiązków w pracy odpuścimy sobie jeden dzień? Zalecam kontynuację treningu według założonego planu, tak by organizm wszedł w pewien ustalony rytm.

Pamiętajmy, że najlepiej ułożony trening nie będzie efektywny jeżeli pominiemy kwestie odpowiedniego wyżywienia, ubioru, a także sprzętu. Ten ostatni w czasie intensywnego użytkowania wymagać będzie częstego serwisowania.

Często dostaję pytania jak wygląda mój program treningowy. No cóż, nie jest to propozycja dla przeciętnego rowerzysty – mówi Sylwester Szmyd. – Praktycznie poza rowerem nie mam w swoim grafiku innych sportów. Moje dzienne dawki to około 100-150 kilometrów, w zależności od tego do jakiego wyścigu się przygotowuję. Takie obciążenia dla kolarza rekreacyjnego są niepotrzebne, a nawet szkodliwe, dlatego też w treningu, jak we wszystkim zalecam daleko idący rozsądek. Lepiej powolnym cyklem dojść do wysokiej wydolności, niż w krótkim czasie złapać kontuzje – kończy nasz ekspert.

Sylwester Szmyd • 9 grudnia 2011


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