“אני לא מצליחה להשתפר בריצה! אני רצה עשור ופשוט תקועה במקום”
אני לא יכולה להגיד לכם כמה פעמים שמעתי את המשפט הזה, ולעומת זאת, מהצד השני של המתרס –
“עזבי אותי מדיבורים על זונים, ותחושות כאלה ואחרות בריצה. אני רצה עד שאני לא מסוגלת יותר ועוברת להליכה.”
ועוד…
“לרוץ לאט? זה מביך אותי”,
“אני אוהב לרוץ מהר. משעמם אותי לרוץ לאט”.
אלו חלק מהמשפטים שאני שומעת ממתאמנים שלי, אישיים, אונליין או בקבוצת הריצה שלי, ומשני צידי הסקלות – רצים ורצות חדשים שעדיין לא רצים ריצות ארוכות רצופות, וכאלו שכבר רצים תקופה, רצים ברציפות ורצים יחסית מהר.
מה המשותף ביניהם למרות הכל? הקושי בהבנה שעל מנת להשתפר בריצה צריך ללמוד לעבוד עם כמה הילוכים במכונה שלנו, שלא כל ריצה ולא כל הריצה צריכה להיות קשה, מהירה, וכזו שתקח אותנו לקצה גבול היכולת שלנו (עוצרת כשאני לא מסוגלת יותר לדוגמא).
ושכדי לבנות בסיס רצה טוב ואיכותי, צריך ללמוד לרוץ לאט! כן, שמעתם נכון. ללמוד לרוץ לאט.
כן, אנחנו גם נרוץ מהר, ונעבוד גם על קצבים, אבל שנייה… לא הגיוני יותר לבנות יסודות חזקים של הבניין לפני שאנחנו רצים (תרתי משמע) למעצב פנים?
אני חושבת שחלק מהבגרות בריצה (ובאימון בכלליות) היא ללמוד להכיר את הגוף, את היכולות שלו, המגבלות שלו ולהבין שאין שום סיבה או טעם לקחת את הגוף לקצה בכל אימון, זה לא נכון, לא חכם, וגם ממש לא יעיל, ההפך הוא הנכון.
אז בואו נצלול להסבר על הזונים בריצה ואני מבטיחה פירוט ודוגמאות בסוף.
מה זה אומר זונים? בשבוע שעבר דיברתי על תחושה סובייקטיבית בריצה, רזרבה וכדומה (מוזמנים לקפוץ לפוסט האחרון להזכר).
החלוקה לזונים מחלקת את התחושה הסובייקטיבית הזו (שמבטאת גם את השינויים בדופק) לחמישה חלקים (ובשעון הריצה זה מומר לזונים לפי הדופק ואחוז מהדופק המקסימלי).
למידה של זונים, אחוזים מדופק מקסימלי לטווחים, מלמדת אותנו להקשיב לגוף, לשלוט בריצה ולא להשלט על ידה כי לנהל את הקצב בריצה ולא להיות מנוהל על פיה זה מה שיאפשר לנו לרוץ יותר – יותר רחוק, יותר בנוחות, וכן, בהמשך גם יותר מהר.
חשוב לזכור שזון זו תחושה ודופק ולא בהכרח קצב מדוייק, שהריי מתאמנים שונים הם ברמת כושר שונה וגם אותו מתאמן יכול להרגיש אחרת בימים שונים.
אז שנייה לפני ההסבר על הזונים, איך מחשבים בכלל דופק מקסימלי?
חישוב דופק מטרה ניתן לעשות במבחן מאמץ מדורג במעבדה או במבחן שדה. הבעיה עם שני אלו שהם מחייבים מאמץ מרבי אשר לא תמיד מומלץ להגיע אליו, וגם לא ממש אפשרי לרץ החובב. אז איך בכל זאת נחשב? על פי הנוסחה:
- גברים: 220-גיל
- נשים 226-גיל
זה ה100%. אליו אנחנו לא ממש רוצים להגיע.
אז לדוגמא, ניקח אישה בת 36, הדופק 100% שלה הוא 190. במידה ואנחנו רוצים שתבצע אימון ב80% מהדופק, ננחה אותה לעבוד בדופק 152.
יאללה, בואו נכנס לזונים עצמם:
זון 1 – קצב ריצה מאוד איטי וקל , כמעט ולא גורם להתנשפות , קצב מעט יותר מהיר מהליכה, ומתאים בעיקר לתחילת החימום וגם למקטעים בריצות קלות מאוד.
טווחי דופק: 60%-70% מדופק מקסימלי.
זון 2 – עדיין נחשב לריצה קלה אבל קצת יותר מהירה . זוהי עצימות ה”מפתח לפיתוח ושימור הסבולת ומשמש כעצימות האימון העיקרית לאימונים ארוכים.
זהו “קצב דיבור” – אפשר לנהל שיחה אבל תוך התנשפות קלה. מתאים לחימום, לשחרור, ולמקטעי מעבר באימונים כדי להתאושש.
טווחי דופק: 71%-75% מדופק מקסימלי.
זון 3 – קצב בינוני . קצב שיוט. בו אפשר לרוץ ולהתייצב לאורך זמן – בריצות הבינוניות והארוכות, אפשר לזרוק מילה פה ושם אבל לא לנהל שיחה קולחת.
הרף העליון שלו הוא קצב התחרות שלנו. זה קצב שהגוף כבר מתאמץ אבל בתחושה שאפשר להמשיך בה לאורך זמן, משמש לאימוני טמפו (רצף עצים ) וכהכנה לזון 4.
טווחי דופק: 76%-80%.
אם שוברים את זה לקטעים קטנים יותר (למשל בהפוגות=אינטרוולים) יתכן וניתן לצבור אפילו יותר זמן עבודה.
מתאים לאימוני אינטרוולים בינוניים בעצימויות סף חומצת חלב.
טווחי דופק של 81%-90%.
זון 5 – קצב מהיר מאוד המוגדר כעצימות גבוהה שבו ניתן להתמיד דקות בודדות בלבד. למרחקים יחסית קצרים, ובכלל, בקרב רצים מתחילים אני מעדיפה שלא ישתמשו בו בשלבים הראשונים. נשתמש בו באימוני הפוגות (אינטרוולים) עצימים ואימוני עליות. עבודה בזון זה מתאימה לתקופה מאוחרת של עונת האימונים, ובאופן יחסית מתון בתוכנית האימונים, על מנת לא להגיע למצבי פציעות ו/או אימון יתר, היות וטווחי הדופק פה הם כבר גבוהים 94%-98%.
אמחיש לכם –
מכירים את התחושה הזאת שנייה לפני סוף האינטרוול שאתם מרגישים שבא לכם למות? התחושה שבשנייה שסיימתם את האינטרוול אתם מיד אומרים שבחיים לא תעשו עוד אחד כזה? ותוך דקה, שתיים של התאוששות (תלוי במרחק, בעצימות ובאורך האימון) אתם שואלים מתי יוצאים לאינטרוול הבא? אז זה.
נקודה נוספת,
דופק הסח”ח (סף חומצת חלב) הוא בסוף זון 4, תחילת זון 5 ובו אכן אפשר בקרב ספורטאים מאומנים לבצע מאמצים של 30-60 דק’ (עד חצי מרתון). עם זאת, מעבר אליו (קרי זון 5) נכנסים לטווח הצח”מ שם ניתן לקיים פעילות למספר דקות בודדות (פחות מחצי שעה).
אבל רגע, אני אעשה לכם עוד קצת סדר, כי לפעמים החלוקה לזונים יוצרת בלבול ובלגן. ככל שהרץ יותר מיומן ומאומן, הוא מסוגל לעבוד בזונים גבוהים יותר.
למשל, רץ מרתון מתחיל ירוץ את המרתון בזון 2, מתקדם יכול להחזיק בזון 3 ורץ עילית ירוץ בזון 4 (או מאוד קרוב לסף שלו).
זה מאוד תלוי במשך הזמן שלוקח לרץ לעבור את המרחק – כדוגמא קיצונית, רצי עילית סוגרים מרתון בזמן שרץ מתחיל סוגר חצי מרתון (שעתיים וקצת) ובכמה מאומן הרץ מבחינת היכולת שלו לשמור על מהירות הריצה הספים הפיזיולוגיים השונים.
זהו, מקווה שההסבר היה ברור ושמעכשיו תנסו לרוץ בצורה יותר נבונה, נכונה ומסודרת, במידה ולא עשיתם זאת כמובן 😉
אני אזכיר ואחדד לכם, אין שום צורך או סיבה לעבוד בזונים גבוהים בכל האימונים שלכם ולאורך כל האימון. צריך וחשוב שיהיו אימונים קלים, שהם אלו אשר בונים את הבסיס שלנו. עבודה בזונים גבוהים, באחוזי דופק גבוהים, תקח אותנו אחורה ולא תאפשר לנו להשתפר.
איזה אחוז מסך הריצות נמליץ לבצע בעצימות גבוהה? בין 20 ל30 אחוז (!!) ולא יותר מזה.
כך שלדוגמא, אם אני רצה 100 ק”מ בשבוע, רק 20-30 ק”מ יהיו בעצימות בינונית גבוהה. וכל השאר? בעצימות קלה!
מותר, חשוב ורצוי לרוץ קל.
שתפו אותי! איפה אתם מרגישים שאתם חוטאים בריצה? איפה הייתם צריכים עזרה? הכוונה?
מזכירה לכם שיש לי תוכנית ליווי אונליין לרצים בכל הרמות ואשמח לעזור לכם לקחת את הריצה שלכם צעד נוסף קדימה.
אחלה פוסט, למדתי המון 🙏
תודה רבה !! כיף לשמוע 🙂
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