ce koga od rekreativnih tekacev slucajno zanima. kolega, ki vrsto let ze tekmuje v maratonih pravi, da pozimi trenira tek oz. hojo z zelo majhno obremenitvijo (130 do navec140udr/min!), vsak dan 1.5-2h, 5x na teden. vse to kombinira ob koncu tedna z zmernim kolesarjenjem

pravi da je to dobro za “bazo”, neko osnovno kondicijo, ki jo vzdrzujes cez vso zimo, konec januarja pa nadgrajujes z resnimi treningi.

ima kdo podobne izkusnje?

sam tecem s taksno obremenitvijo priblizno 14 dni. danes nisem zdrzal in sem malo pospesil tempo, nad rezultatom sem bil hudo presenecen:) v eni uri sem pretekel 12km, povprecni utrip je bil samo 147?!

aja “slaba” stran je, da clovek s taksnim treningom izgublja precej kilogramov.

Nekaj podobnega počnem tudi sama. Čez zimo tečem redkeje (3x tedensko) in predvsem lahkotneje – samo vzdrzljivostno, za vzdrzevanje osnovne kondicije. Temu pravim tekaski dopust. Mislim, da ga je treba imeti, da se napolnis, da se ne navelicas, da si intenzivnega dela zacnes zeleti, da komaj cakas novo sezono, kot v soli ali sluzbi, le da si pri teku ne smem privosciti daljse pavze popolnoma brez teka. Je pa res, da sem samo rekreativka in tecem izkljucno za uzitek. Se pa dobrih rezultatov seveda veselim, zato treninge čez leto stopnjujem.

Na tako nizek ‘pulz’ nedvoumno vpliva tudi sprememba vremena (hladno vreme). Dokazano je da je ob hladnem in suhem vremenu (kakor je sedaj) težje ‘nabiti’ pulz do viskoih vrednosti, kakor se to hitro zgodi poleti in ob visoki vlagi. Res je tudi, da je izgorevanje maščob ob hladnem vremenu (ob zimskem treningu) večje kot poleti in da se na račun tega zniža pulz (cca 10% ob enaki obremenitvi) in zmanjša znojenje. Ne boj se, kilogramov ne boš tako hitro izgubil, saj je telo pač vajeno svojega ritma in treningov. Res pa je, da boš v zimskem času ob primerni prehrani zaradi zgoraj naštetih dejavnikov malce izboljšal svoj odstotek telesne maščobe.

Jat sem tudi zagovornik treninga pri niskem utripu. To počnem že veliko let in učinek je “pravi”. Telo se navadi delati na nizkih obratih in samo pri velikih obremenitvah prihajaš v “visoke obrate”.
Potrditev tega način treninga sem našel tudi v tem članku.
Avtor je najboljši triatlonec vseh časov.

Working Your Heart
The Secret of Training Smart

How hard to I have to workout? How far do I have to go? I workout 2 hours every other day of the week and I still can’t lose those last 10 pounds. Why do I keep getting injured when I try to run? These are all questions and comments people make about their training that seems to have no simple solution.

I want to give you that solution. It’s called a heart rate monitor. Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training equipment arsenal. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table.

I came from a swimming background, which in the 70’s and 80’s when I competed was a sport that lived by the “No Pain, No Gain” motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

It was all I knew. So, when I entered the sport of triathlon in the early 1980’s, my mentality was to go as hard as I could at some point in every single workout I did. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking!

So that’s what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked…sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. He had me try one out according to a very specific protocol. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me that below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That’s three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn’t utilize fat for fuel.

So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.

That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally wasted from them.

So let’s figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It’s the maximum heart rate that will help you burn those last few pounds of fat. It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.

Here is the formula:

Take 180
Subtract your age
Now we need to adjust this number based on your current level of fitness. Make the following correction as it applies to you:
» If you do no working out subtract another 10 beats
» If you workout 1-2 times a week subtract 5 beats
» If you workout 3-4 times a week leave the number as it is.
» If you workout 5 or more times as week and have done so for a year or more, then add an additional 5 beats to that number.

If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing your pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So, you will have to go back to the “NO Pain, NO Gain” credo once again. But this time your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training.

At the point of the year you are in right now, probably most of you are ready for this phase of speed work. Keep your interval sessions to around 15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can’t maintain a high enough effort during the workout to maximize our benefit. You want to push your intervals, making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give.

This is what I did to keep improving for nearly 15 years as a triathlete. It is also the training the Lance Armstrong’s coach put him on to recover from his cancer treatment when they saw that he could not handle the high end training anymore. And, although it was contrary to what most cyclists do to prepare for the grueling Tour de France, it was what enabled him to capture the title there for the first time in 1999.

Best of luck!
Mark Allen

Written By : MARK ALLEN

fino, razkrita je se ena skrivnost velikih, hvala za clanek! prav zanimivo kako je treniranje teka, triatlona, kolesarjenja lahko zapleteno. pravzaprav je zapleteno clovesko telo… se nekaj me zanima, zakaj postanemo odvisni od teka oz. kolesarjenja? je vse samo v glavi ali nas k temu sili kaksna druga potreba?

tekac, najbrz bo posledica tako nizkega utripa res mraz oz. hladnejse vreme. tezko prenasam vrocino in taksna sapica iz severa kot je pihala vceraj dobro dene…

“Odvisnost” od teka (ali druge aerobne dejavnosti) je poleg psihološke tudi kemična. Povzročajo jo endorfini, ki se pri treningu sproščajo v telesu. Pravijo jim tudi hormoni sreče.

LP
Rok S.

Ok, struckoti, tole se vse slisi smiselno.
Zanima me samo se kje se dobi merilec utripa in koliko bi me ta rec kostala….
Ve kdo?

Merilec srčnega utripa dobiš v vsaki boljši športni trgovini. Cene so kot pri vsaki svari relativen pojem. Najprej moraš vedeti kaj potrebuješ in zakaj potrebuješ.

– želiš osnovne funkcije meritev srčnega utripa( utrip, Max, Min , Avg)
– želiš tudi kolesarske funkcije
– želiš tudi višinske funkcije
– želiš prenos podatkov na računalnik
– ………

Cene se gibajo od 10.000 sit naprej tudi do 100.000 sit ali več.

LP