aiuto... Ripetute
aiuto... Ripetute
ciao! Volevo chiedere informazioni sulle ripetute in salita, Quantità di serie,durata della ripetuta ecc... Grazie in anticipò aspetto risposte
-
MonteMario_Trail
- Messaggi: 409
- Iscritto il: 25/06/2013, 13:58
- Località: Sasso Marconi - Bo
Re: aiuto... Ripetute
Ciao, copio e incollo da un altra mia risposta sul forum, di qualche tempo fa:
Altro elemento fondamentale è la preparazione della “struttura”, ovvero curare il potenziamento e la flessibilità dei nostri muscoli/tendini e preservare le articolazioni da traumi eccessivi (sia in termini di intensità che di durata) e fornirci i giusti livelli di forza per affrontare gare ed allenamenti più impegnativi.
Per questo sarebbe bene inserire nel programma settimanale almeno 2 momenti dedicati ad esercizi (anche a carico naturale) di forza generale (x tutti i distretti muscolari) e di flessibilità (stretching) e mobilità.
Come evoluzione “specifica” potrebbero esserci le andature tecniche della corsa, che però presuppongono livelli decenti di coordinazione ed elasticità muscolari e vanno inserite gradualmente, ma che possono contribuire anche a sviluppare un buon livello di capacità propiocettive (sentire il terreno).
A livello di preparazione poi la CORSA IN SALITA è quanto di più specifico ci possa essere per sviluppare la forza e la resistenza alla forza.
La lunghezza della salita determina quali capacità si andranno a sviluppare (in prevalenza..)
SALITE BREVI 50-100m (10’’-20’’) fatte alla massima intensità servono per sviluppare la FORZA MASSIMA (lavoro per la struttura) e migliorare la capacità del cuore di pompare sangue in circolo (sviluppano le componenti aerobiche CENTRALI)
SALITE MEDIE fino a 3’ circa sono più indicate per sviluppare la RESISTENZA alla FORZA ma possono essere un lavoro molto lattacido (lavoro sulla capacità di sopportare/smaltire l’acido lattico) se fatte ad alta velocità, quindi meglio farle piano ma tenendo il passo ampio per lavorare più sullo sviluppo della forza…inoltre meglio farle quando si hanno già livelli di forza e volumi di corsa aerobici abbastanza sviluppati.
SALITE LUNGHE/CRONOSCALATE (solo salita) /COLLINARI sono più adatte a sviluppare un livello di forza generale e agiscono maggiormente sulle componenti aerobiche (sia CENTRALI – cuore e polmoni – sia PERIFERICHE – ossia sviluppo dei capillari e degli enzimi aerobici dei mitocondri, fondamentali per la POTENZA AEROBICA)..inoltre possono essere inserite in un circuito con tratti in piano ed in discesa (corsi a ritmi non eccessivi) per sviluppare una seduta lunga.
Dal sito LETSRUN (Risposte dell'allenatore Renato Canova)
Why are better climbing than on flat ? Because climbing you can use and develop a higher percentage of STRENGTH : a normal runner cannot recruit a high percentage of fibers carrying out flat sprints, because the limits for his speed are mechanical. Climbing, you have less risk (it's very easy to have some injury sprinting on flat, practically impossible sprinting climbing) and can use more fibers. Of course, sprint is sprint, and the interpretation is AT MAX SPEED. Long and complete recovery in this case, forget to be long runners : one thing is to prepare your ENDURANCE (that is an enzymatic problem), another thing to prepare your muscles to work (that is a mechanical problem). Is completely useless to have a car with a very powerful engine, having a lot of problems in the wheels.
The reason because we use, WITH ALL THE ATHLETES OF ENDURANCE (from 800m to Marathon), short sprint uphill, lasting about 10" / 12" (sometimes also 8" / 10" only), is a MECANICAL and NERVOUS REASON.
I don't care about the type of energy we use, that's not the matter. What I want is the athletes running at 100% of their speed, using explosive strength at the start, and a complete recovery between tests.
We want to recruit the higher percentage of fibres in the muscules interested.
The engine of a car works ALWAYS using all the components with the same percentage : if I have a car able to go at 200 km per hour of speed with 5,000 revolutions, when I go at 100 km of speed probably I use 2,000 revolutions only, but all the engine works in the same way.
Instead, since every muscle is made of several fibres, and the fibres have different composition (Fast Twitch, Slow Twitch, Fast type II or Intermediate) and, of course, different range of activity (the mythocondrial activity is mainly in the Slow Fibres, while the best opportunity for developing strength comes from the Fast Fibres), we can use ONLY a part of our fibres (that is always the same) depending on the intensity.
If, for example, I walk, I use, may be, only 20% of my fibres, of course slow. When I start jogging, the percentage raises to 30%. A marathon runner uses from 50% to 70% of his slow fibres, so there is still a percentage of slow fibres not used, plus, of course, all the fast fibres that, in small percentage, also the slowest runners in the World have.
Since the nervs bring the order of contraction from the brain to the muscle, that order arrives where in the muscle there is the "plug" (in Italian, PLACCA MOTRICE).
But everybody knows what happens when we have a long period of inactivity (for example, having plastic after a fracture) : the muscle loses consistancy and volume, the section becomes smaller, and we lose part of our strength.
This action happens FOR ALL OUR LIFE, about the fibres that normally don't work. They are not active normally, and are not able to react at maximal stimula, when we need.
The best and easier way FOR RECRUITING THE HIGHER PERCENTAGE OF FIBRES is to have some exercise using the max possible intensity. Jumpers, Throwers and Sprinters use to have short weight sessions very close their competition, with high percentage of the top possibility (90% - 100% of the maximal in some specific exercise), in explosive way, IN ORDER TO PREPARE THEIR FIBRES TO THE TOP REQUESTS OF EXPLOSIVITY and of TECHNICAL CONTROL, that are the base for a top performance in their events.
For a runner, we look at the same result, using something strictly connected with the dynamic and cyclic activity of running. That's the reason because I always prefer hills compared with weigths.
Speaking about marathon runners, there is also a second reason : also FAST FIBRES have a store where it's possible to find, in very little quantity, fuel useful for lasting longer. When, for example after 37 km, a marathon runner finishes the fuel that normally he uses (a mix of glycogen and fatty acids) from the tank in his Slow Fibres, he can still found some other fuel, allowing him to finish at the same pace, in his Fast Fibres. But, for using it, HE NEEDS TO HAVE THE KEY OF THE STORE. And, if you never worked for recruiting the fast fibres, are not able to arrive inside them, for using till last aerobic energy that you need.
So, the reason of short sprint is not connected, in Marathon, with the increasing of speed, BUT WITH THE POSSIBILITY TO LAST LONGER AT MARATHON PACE because also fast fibres are better connected with the nervous system (and, also, the technical coordination becomes better).
Because sprint is sprint only when we use max. intensity, NEVER we have to put sprint (with the goal of recruiting fibres) when already we have a specific workout (if specific, is a workout of high intensity). In the case you show, the best collocation is in the middle (the day after what you indicated with the arrow).
In any case, we can use shorter sprints (no longer than 60m) uphill, in little quantity (for example, 6 times only) every time the legs are heavy and the athlete is not able to maintain a good frequency. In this case, we need to stimulate the nervous system, and short sprints are an easy way for reaching this goal.
Regarding the question about the TECHNICAL WAY for running hills, I can say, from my experience, that :
a) If you have an athlete running with very short strides, using high frequency, he needs to increase his strength and must use sprints climbing more for muscles than for nervous system. In this case, he has to push using long strides, also if the speed is a little bit slower than running with more frequency.
b) If instead you have an athlete using long strides (and of course slow motions), is better that sprinting he uses the idea of "skipping", running with very high knees and trying to increase his frequency. For him, RAPIDITY is more important than strength.
At least, short hills have the goal of improving the DEFICIENCIES rather than improving the qualities that you already have. Using hills, and mixing length, gradient and technique of running, you can leave a mark on different qualities, from nervous reactivity to the capacity in recruiting fibres, training all what you need for having and using more strength.
Altro elemento fondamentale è la preparazione della “struttura”, ovvero curare il potenziamento e la flessibilità dei nostri muscoli/tendini e preservare le articolazioni da traumi eccessivi (sia in termini di intensità che di durata) e fornirci i giusti livelli di forza per affrontare gare ed allenamenti più impegnativi.
Per questo sarebbe bene inserire nel programma settimanale almeno 2 momenti dedicati ad esercizi (anche a carico naturale) di forza generale (x tutti i distretti muscolari) e di flessibilità (stretching) e mobilità.
Come evoluzione “specifica” potrebbero esserci le andature tecniche della corsa, che però presuppongono livelli decenti di coordinazione ed elasticità muscolari e vanno inserite gradualmente, ma che possono contribuire anche a sviluppare un buon livello di capacità propiocettive (sentire il terreno).
A livello di preparazione poi la CORSA IN SALITA è quanto di più specifico ci possa essere per sviluppare la forza e la resistenza alla forza.
La lunghezza della salita determina quali capacità si andranno a sviluppare (in prevalenza..)
SALITE BREVI 50-100m (10’’-20’’) fatte alla massima intensità servono per sviluppare la FORZA MASSIMA (lavoro per la struttura) e migliorare la capacità del cuore di pompare sangue in circolo (sviluppano le componenti aerobiche CENTRALI)
SALITE MEDIE fino a 3’ circa sono più indicate per sviluppare la RESISTENZA alla FORZA ma possono essere un lavoro molto lattacido (lavoro sulla capacità di sopportare/smaltire l’acido lattico) se fatte ad alta velocità, quindi meglio farle piano ma tenendo il passo ampio per lavorare più sullo sviluppo della forza…inoltre meglio farle quando si hanno già livelli di forza e volumi di corsa aerobici abbastanza sviluppati.
SALITE LUNGHE/CRONOSCALATE (solo salita) /COLLINARI sono più adatte a sviluppare un livello di forza generale e agiscono maggiormente sulle componenti aerobiche (sia CENTRALI – cuore e polmoni – sia PERIFERICHE – ossia sviluppo dei capillari e degli enzimi aerobici dei mitocondri, fondamentali per la POTENZA AEROBICA)..inoltre possono essere inserite in un circuito con tratti in piano ed in discesa (corsi a ritmi non eccessivi) per sviluppare una seduta lunga.
Dal sito LETSRUN (Risposte dell'allenatore Renato Canova)
Why are better climbing than on flat ? Because climbing you can use and develop a higher percentage of STRENGTH : a normal runner cannot recruit a high percentage of fibers carrying out flat sprints, because the limits for his speed are mechanical. Climbing, you have less risk (it's very easy to have some injury sprinting on flat, practically impossible sprinting climbing) and can use more fibers. Of course, sprint is sprint, and the interpretation is AT MAX SPEED. Long and complete recovery in this case, forget to be long runners : one thing is to prepare your ENDURANCE (that is an enzymatic problem), another thing to prepare your muscles to work (that is a mechanical problem). Is completely useless to have a car with a very powerful engine, having a lot of problems in the wheels.
The reason because we use, WITH ALL THE ATHLETES OF ENDURANCE (from 800m to Marathon), short sprint uphill, lasting about 10" / 12" (sometimes also 8" / 10" only), is a MECANICAL and NERVOUS REASON.
I don't care about the type of energy we use, that's not the matter. What I want is the athletes running at 100% of their speed, using explosive strength at the start, and a complete recovery between tests.
We want to recruit the higher percentage of fibres in the muscules interested.
The engine of a car works ALWAYS using all the components with the same percentage : if I have a car able to go at 200 km per hour of speed with 5,000 revolutions, when I go at 100 km of speed probably I use 2,000 revolutions only, but all the engine works in the same way.
Instead, since every muscle is made of several fibres, and the fibres have different composition (Fast Twitch, Slow Twitch, Fast type II or Intermediate) and, of course, different range of activity (the mythocondrial activity is mainly in the Slow Fibres, while the best opportunity for developing strength comes from the Fast Fibres), we can use ONLY a part of our fibres (that is always the same) depending on the intensity.
If, for example, I walk, I use, may be, only 20% of my fibres, of course slow. When I start jogging, the percentage raises to 30%. A marathon runner uses from 50% to 70% of his slow fibres, so there is still a percentage of slow fibres not used, plus, of course, all the fast fibres that, in small percentage, also the slowest runners in the World have.
Since the nervs bring the order of contraction from the brain to the muscle, that order arrives where in the muscle there is the "plug" (in Italian, PLACCA MOTRICE).
But everybody knows what happens when we have a long period of inactivity (for example, having plastic after a fracture) : the muscle loses consistancy and volume, the section becomes smaller, and we lose part of our strength.
This action happens FOR ALL OUR LIFE, about the fibres that normally don't work. They are not active normally, and are not able to react at maximal stimula, when we need.
The best and easier way FOR RECRUITING THE HIGHER PERCENTAGE OF FIBRES is to have some exercise using the max possible intensity. Jumpers, Throwers and Sprinters use to have short weight sessions very close their competition, with high percentage of the top possibility (90% - 100% of the maximal in some specific exercise), in explosive way, IN ORDER TO PREPARE THEIR FIBRES TO THE TOP REQUESTS OF EXPLOSIVITY and of TECHNICAL CONTROL, that are the base for a top performance in their events.
For a runner, we look at the same result, using something strictly connected with the dynamic and cyclic activity of running. That's the reason because I always prefer hills compared with weigths.
Speaking about marathon runners, there is also a second reason : also FAST FIBRES have a store where it's possible to find, in very little quantity, fuel useful for lasting longer. When, for example after 37 km, a marathon runner finishes the fuel that normally he uses (a mix of glycogen and fatty acids) from the tank in his Slow Fibres, he can still found some other fuel, allowing him to finish at the same pace, in his Fast Fibres. But, for using it, HE NEEDS TO HAVE THE KEY OF THE STORE. And, if you never worked for recruiting the fast fibres, are not able to arrive inside them, for using till last aerobic energy that you need.
So, the reason of short sprint is not connected, in Marathon, with the increasing of speed, BUT WITH THE POSSIBILITY TO LAST LONGER AT MARATHON PACE because also fast fibres are better connected with the nervous system (and, also, the technical coordination becomes better).
Because sprint is sprint only when we use max. intensity, NEVER we have to put sprint (with the goal of recruiting fibres) when already we have a specific workout (if specific, is a workout of high intensity). In the case you show, the best collocation is in the middle (the day after what you indicated with the arrow).
In any case, we can use shorter sprints (no longer than 60m) uphill, in little quantity (for example, 6 times only) every time the legs are heavy and the athlete is not able to maintain a good frequency. In this case, we need to stimulate the nervous system, and short sprints are an easy way for reaching this goal.
Regarding the question about the TECHNICAL WAY for running hills, I can say, from my experience, that :
a) If you have an athlete running with very short strides, using high frequency, he needs to increase his strength and must use sprints climbing more for muscles than for nervous system. In this case, he has to push using long strides, also if the speed is a little bit slower than running with more frequency.
b) If instead you have an athlete using long strides (and of course slow motions), is better that sprinting he uses the idea of "skipping", running with very high knees and trying to increase his frequency. For him, RAPIDITY is more important than strength.
At least, short hills have the goal of improving the DEFICIENCIES rather than improving the qualities that you already have. Using hills, and mixing length, gradient and technique of running, you can leave a mark on different qualities, from nervous reactivity to the capacity in recruiting fibres, training all what you need for having and using more strength.
Re: aiuto... Ripetute
Dipende dal tuo stato di forma e abilità atletica, ma anche dalla tua personale resistenza alla fatica e velocità di recupero. Perciò indico un minimo e massimo (sono numeri indicativi). Ogni ripetuta va recuperata e bisogna prevedere un recupero più lungo fare le serie.
Salite Corte - da 1 x 10 fino a 3 x 10.
Salite Medie - da 1 x 5 fino a 4 x 5
Salite lunghe (considero lunghe da 500m fino a 2/3 km) - quelle più corte da 4 fino a 10, quelle più lunghe da 2 fino a 5.
Vedo dalla tua scheda che sei molto giovane quindi non dovresti avere problemi di recupero. Comunque sarebbe saggio prevedere almeno 24 ore di riposo dopo un allenamento di ripetute in salita (o al limite solo allenamento di recupero/riposo nei 24 ore seguenti).
Aggiungo che non esistono solo allenamenti di ripetute in salita ma anche ripetute in discesa (elemento spesso sotto valutato) oppure misti (ma questi é meglio fare più avanti nella stagione quando la struttura muscolare é più sviluppato) dove si alterna la ripetuta in salita con la ripetuta in discesa.
Salite Corte - da 1 x 10 fino a 3 x 10.
Salite Medie - da 1 x 5 fino a 4 x 5
Salite lunghe (considero lunghe da 500m fino a 2/3 km) - quelle più corte da 4 fino a 10, quelle più lunghe da 2 fino a 5.
Vedo dalla tua scheda che sei molto giovane quindi non dovresti avere problemi di recupero. Comunque sarebbe saggio prevedere almeno 24 ore di riposo dopo un allenamento di ripetute in salita (o al limite solo allenamento di recupero/riposo nei 24 ore seguenti).
Aggiungo che non esistono solo allenamenti di ripetute in salita ma anche ripetute in discesa (elemento spesso sotto valutato) oppure misti (ma questi é meglio fare più avanti nella stagione quando la struttura muscolare é più sviluppato) dove si alterna la ripetuta in salita con la ripetuta in discesa.
Re: aiuto... Ripetute
Grazie mille, ne farò tesoro di questo... Ora speriamo solo in un tempo migliore e poi di nuovo ready to run! Buon trail a tutti e perché no, auguri e felice anno nuovo!
