ผมเชื่อว่านักปั่นหลายๆ ท่านน่าจะไม่ค่อยได้ปั่นจักรยานกันเหมือนแต่ก่อนและสูญเสียความฟิตกันไปบ้าง อีกเพียง 3 เดือนสนามฟ้าก็จะเปิดอีกครั้ง แต่คุณมีเวลาเพียง 5-7 ชั่วโมงต่อสัปดาห์ในการซ้อมเท่านั้น แล้วคุณจะกลับมาฟิตได้ทันหรือ?
อาจจะเป็นเพราะว่าสนามฟ้าปิดหรืออาการบาดเจ็บที่ทำให้คุณต้องหยุดการปั่นที่เป็นกิจวัตรของคุณไป นานวันเข้า ความยึดมั่นกับตารางการฝึกซ้อมของคุณก็ลดน้อยลงไปและสุดท้ายนำไปสู่การที่ไม่ได้แตะจักรยานไปนานกว่าที่ควรจะเป็น ซึ่งร่างกายคุณจะอยู่ในภาวะที่เรียกว่า “ความฟิตถดถอย” หรือ “อ่อนซ้อม” (Detraining) นั่นเอง
อาการของ ”ความฟิตถดถอย” จะเริ่มขึ้นเมื่อไหร่
ทุกคนทราบกันดีกว่าถ้าเรามีการฝึกซ้อมที่หนักสลับไปกับการพักผ่อนที่เพียงพอ ร่างกายของคุณจะตอบสนองและปรับตัวกับการฝึกซ้อมได้เป็นอย่างดี คุณจะแข็งแรงขึ้นและฟิตขึ้นอย่างรวดเร็ว ข่าวร้ายคือในทางกลับกันหากคุณไม่ฝึกซ้อมเลย คุณก็จะอ่อนแอลงและสูญเสียความฟิตได้รวดเร็วเช่นกัน
การหยุดการฝึกซ้อมในระยะเวลานานๆ คุณจะสูญเสียความฟิตที่คุณได้เคยสั่งสมมาลงไปเรื่อยๆ เพราะความฟิตของร่างกายกันต้องหมั่นใช้งานอยู่เสมอเพื่อให้คงระดับความฟิตเอาไว้ ไม่เช่นนั้น มันก็จะหมดไป
นานแค่ไหนถึงสูญเสียความฟิต
อาการอ่อนซ้อมจะเกิดขึ้น 3-5 วัน ที่ไม่มีการไม่ออกกำลังกายใดๆ เลย แต่อย่างไรก็ตามการสูญเสียความฟิตในช่วงนี้จะเพียงเล็กน้อยเท่านั้น การสูญเสียความฟิตจะไม่เกิดเร็วกว่านี้เพราะร่างกายยังอยู่ในช่วงประมวลผลการฝึกซ้อมครั้งที่แล้วของคุณอยู่ และทำการซ่อมแซมกล้ามเนื้อที่ถูกทำลาย รวมถึงเพิ่มระดับของไกลโคเจน
หลังจาก 5 วันไปแล้ว ปริมาณเลือดของคุณจะลดจำนวนลง นั่นหมายถึงความสามารถในการลำเลียงออกซิเจนในเลือดจากปอดไปยังกล้ามเนื้อของคุณลดลงไปด้วย และนั่นเป็นอีกสาเหตุที่ทำให้อัตราการเต้นของหัวใจ หรือ Heart rate ของคุณจะสูงขึ้นอย่างมากเมื่อกลับมาปั่นแบบหนักๆ อีกครั้ง คุณจะไม่สามารถขับเคลื่อนออกซิเจนไปยังส่วนต่างๆ ของร่างกายได้อย่างมีประสิทธิภาพเหมือนก่อน หัวใจคุณจะต้องทำการสูบฉีดเพิ่มขึ้น เพราะพยายามส่งออกซิเจนไปยังกล้ามเนื้อทีต้องการใช้อย่างหนัก
หลังจาก 10 วัน ขึ้นไปที่ห่างหายการซ้อม ค่า FTP และ VO2 Max ของคุณจะเริ่มลดลง และหลังจากสองสัปดาห์คุณจะรู้สึกถึงความฟิตของคุณลดลง ซึ่งอัตราการลดลงแตกต่างกันไปสำหรับแต่ละบุคคล และหลังจากสองถึงสี่สัปดาห์ผ่านไป คุณจะเริ่มสูญเสียกล้ามเนื้อและมีไขมันมาทดแทน
นานแค่ไหนจะกลับมาฟิตเหมือนเดิม
อย่าตกใจไปครับ การที่คุณสูญเสียความฟิตของคุณไปนั้นไม่ได้หมายความว่าคุณจะไม่สามารถกลับมาฟิตเหมือนเดิมได้อีก หลังจากที่หยุดปั่นไปนาน ผมพบว่าระหว่าง 7-10 วัน คุณจะกลับมาปั่นได้อย่างปกติบนจักรยานอีกครั้ง วันแรกๆ คุณจะรู้สึกว่ามันหนัก แต่หลังจากนั้นหนึ่งสัปดาห์คุณจะรู้สึกโอเคมากขึ้น และพร้อมเข้าสู่การฝึกซ้อมอีกครั้ง และจะสามารถกลับมาปั่นบนถนนได้ดีเหมือนเดิม
ระยะเวลาในการฟื้นฟูความฟิตนั้นแตกต่างกันไปแต่ละบุคคล ขึ้นอยู่กับสภาวะทางร่างกาย ระดับของความฟิตก่อนหน้า และปัจจัยอื่นๆ แต่ใน 6-8 สัปดาห์ คุณจะกลับมาฟิตเหมือนเดิมได้อย่างแน่นอนถ้าคุณฝึกซ้อมอย่างถูกต้อง
ทำยังไงให้คืนความฟิต
สิ่งหนึ่งที่คุณควรคำนึงถึง คือ การกลับมาซ้อมของคุณนั้นจะต้องไม่มากเกินไปและต้องค่อยเป็นค่อยไป จำไว้ว่าคุณไม่ได้ฟิตเหมือนที่คุณเคยเป็น ดังนั้นร่างกายของคุณจะไม่สามารถทนต่อการฝึกซ้อมแบบเดิมๆ ได้ทันที อย่าออกไปปั่น 150 กม. สำหรับการปั่นครั้งแรกของคุณ ค่อยๆ เพิ่มการปั่นไปอย่างช้าๆ โดยเฉพาะในช่วงสองสามสัปดาห์แรก ให้ร่างกายของคุณมีโอกาสได้ปรับตัวเข้าสู่การฝึกซ้อม
หลายครั้งที่ผมให้ลูกค้าโค้ชชิ่งของผมเพิ่มโปรแกรมการซ้อม ทั้งการสร้างความแข็งแกร่ง (Torque) และการฝึกรอบขา (Cadence) หลังจากที่พวกเค้าห่างหายจากการซ้อมไปนาน การฝึกซ้อมทั้งสองอย่างจะช่วยเสริมสร้างพลังการปั่นกลับคืนมาได้รวดเร็ว และได้ความฟิตกลับมาเร็วขึ้นเช่นเดียวกัน
ในลำดับต่อไปที่จะต้องฝึกคือ Tempo และ FTP แต่ฝึกเพียง 1-1.5 ชั่วโมง โดยฝึกเป็นช่วงสั้นๆ 10-15 นาที สลับกับพัก 10 นาที การฝึกแบบนี้จะช่วยให้ร่างกายของคุณคุ้นเคยกับกระบวนการนำแลคเตสไปใช้กับการปั่นในระดับที่หนักนั่นเอง คุณไม่จำเป็นต้องปั่นหลายชั่วโมงหรือหลายกิโลเมตรเหมือนโปรฯ เพราะคุณไม่ได้จะไปแข่ง Tour de France ใช่มั้ยละครับ อีกทั้งคุณยังมีอาชีพการงาน ครอบครัว และการพบปะสังสรรค์กับเพื่อนฝูง ที่ต้องรับผิดชอบอีก
ความผิดพลาดที่ยิ่งใหญ่ที่ผมมักจะพบเห็นคือ หลายๆ คนที่กลับมาฝึกซ้อมอีกครั้งต้องการที่จะลดน้ำหนักให้ได้อย่างรวดเร็วโดยการอดอาหาร ซึ่งจะทำให้ร่างการขาดสมดุลของพลังงานและทำให้คุณเกิดอาการเวียนหัวและหมดแรงที่จะฝึกซ้อม
ถ้าคุณฝึกซ้อม 4-5 วันต่อสัปดาห์ คุณควรใช้วันพักของคุณในการลดคาร์โบไฮเดรตและทานโปรตีนจากเนื้อสัตว์ไร้มันหรือปลาแทน และต้องมั่นใจว่าอาหารเหล่านั้นมีคุณภาพและมาจากแบรนด์ที่มีความน่าเชื่อถือ วิธีนี้จะทำให้คุณลดน้ำหนักได้ 0.5 กก. ต่อสัปดาห์ หรือในระยะยาวคือ ลด 2 กก. ในเวลา 6 สัปดาห์นั่นเอง
ในสัปดาห์แรกๆ ที่ชั่งน้ำหนักจะบอกคุณว่าน้ำหนักคุณไม่ได้ลดลงเลย แต่ในความเป็นจริงแล้วคุณได้ลดไขมันและคุณได้เพิ่มปริมาณกล้ามเนื้อซึ่งหนักกว่าไขมันนั่นเอง นอกจากนั้นเวลาคุณกลับมาเริ่มปั่นอีกครั้งร่างกายคุณจะเริ่มสะสมไกลโคเจนเพิ่มขึ้น (คาร์โบไฮเดรต) ประมาณ 1 กิโลกรัม ซึ่งหลังจาก 2-3 สัปดาห์ ที่ชั่งน้ำหนักจะเริ่มแสดงผลว่าคุณน้ำหนักค่อยๆ ลดลงอย่างค่อยเป็นค่อยไป คุณก็สามารถกลับมาโฟกัสที่การฝึกซ้อมของคุณได้อย่างเต็มที่
ถ้าคุณฝึกซ้อมอย่างถูกต้อง คุณจะสามารถคืน FTP ของคุณกลับมาได้โดยใช้เวลา 6 ชั่วโมงในหนึ่งสัปดาห์เท่านั้น ผมมีลูกค้าคนหนึ่งที่มีธุรกิจรัดตัวต้องดูแลร้านถึง 4 แห่ง ซึ่งเค้าฝึกซ้อมเพียงแค่ 6-8 ชั่วโมง ต่อสัปดาห์ และปั่นพิชิตดอยอินทนนท์ได้อันดับที่ 11 ด้วยเวลา 2 ชั่วโมง 35 นาที เค้าเข้าเส้นชัยก่อนหน้าเพื่อนร่วมทีมที่ฝึกซ้อมอย่างหนัก 18-20 ชั่วโมงต่อสัปดาห์ ผมยังมีลูกค้าชาวอังกฤษอีกคนที่ทำสถิติระดับเยาวชนของประเทศที่ 48 นาที สำหรับการปั่นจับเวลาระยะ 40 กิโลเมตร ซึ่งเค้าก็ฝึกซ้อมเพียง 6 ชั่วโมงต่อสัปดาห์เท่านั้นเพราะเค้ายังคงต้องเรียนหนังสือสอบอยู่นั่นเอง
การพิชิตสถิติใน Strava เป็นการตั้งเป้าหมายที่ดี คุณสามารถตั้งเป้าที่จะพิชิต 100 กม.หรือจะเพียง 23 กม. 1 หรือ 2 รอบ สนามฟ้าก็ได้ ไม่ว่าคุณจะมีเวลาว่างในการฝึกซ้อมมากน้อยแค่ไหนต่อสัปดาห์ หรือเป้าหมายของคุณคืออะไรก็ตาม โค้ชเจเจสามารถที่จะปรับตารางการซ้อมเพื่อบรรลุจุดมุ่งหมายของคุณได้อย่างที่คุณต้องการ
ใกล้เวลาที่สนามฟ้าจะเปิดแล้ว คุณล่ะพร้อมจะปั่นให้เร็วขึ้น และแซงเพื่อนของคุณรึยัง
จองโปรแกรมโค้ชชิ่งกับโค้ชเจเจวันนี้ เพื่อปั่นให้เร็วขึ้น!
ขอบคุณผลิตภัณฑ์อาหาร CP’s food Sustainability
http://www.cpfworldwide.com/th/sustainability
Have you had time off the bike and lost fitness? Do you want to get ready for the skylane in November in 3 months, but only have 5-7 hours free time for training?
Coach JJ explains how you lose fitness and how to build it again with a SMART training plan on only 6 hours training a week.
Perhaps it’s because the skylane has been closed or an injury which has stopped you from riding or you’ve just fallen out of the routine. Maybe commitments away from cycling have stopped you training, you may have found you’ve had longer than expected off the bike.
When does detraining start?
We all know that if you train hard and allow sufficient recovery then your body will respond and adapt to that training, and you’ll get stronger and fitter. Well, unfortunately the reverse is also true.
Stop training for a prolonged period of time and you’ll start to lose those gains and your fitness will begin to gradually decline. When it comes to fitness, you need to use it or lose it!
How quickly will I lose fitness?
Detraining beings to occur after 3-5 days of no activity, though any losses at this stage are very small. It won’t start earlier as your body is busy processing the training you have done, repairing muscle damage and topping up glycogen levels.
After around five days your blood volume will start to decrease. This means your ability to carry oxygen from the lungs to your muscles decreases and is the reason your heart rate will be a lot higher when riding after a prolonged break for a given intensity – you aren’t as efficient in moving oxygen around the body so your heart has to pump more to provide the muscles with the oxygen they need.
After around ten days of detraining your FTP and VO2 Max– starts to decline. By the two-week mark you will begin to feel a reduction in fitness. The level of decline varies from person to person, but you will see a bigger fall in FTP and VO2 Max after two to four weeks of detraining From here, the declines continue, and you may begin to lose muscle mass and gain body fat.
How long does it take to regain fitness?
Don’t panic – the good news is just because you’ve lose fitness, it doesn’t mean you can’t soon regain it and move on to better things.
After a long break, I find that it takes between seven and ten days to start feeling normal on the bike again. The first few days will feel hard but after a week or so you should feel ok to start increasing the training load, and then you’re well on the road to recovery.
How long it will take you to get back your previous fitness will depend from rider to rider, depending on their physiology, their previous fitness and other factors, But in 6-8 weeks you can get back a very good level of fitness if you train SMART!
What’s the most effective way to regain fitness?
One thing to be very aware of on resuming training is not to do too much too soon. Remember, you quite simply aren’t as fit as you once were so you won’t be able to handle the same amount of training. Don’t go and ride for 150km your first ride, what you really want to avoid is going too hard and making yourself too tired. Build up slowly, especially during the first couple of weeks, and give your body the chance to get back into training. You’ll only have to miss more training to allow your body to recover.
After a period of inactivity, I often get my coaching clients to include both strength (torque) and cadence work in their training when they return to the bike. This isolates the two aspects of power production and, by working on them in isolation, you can make gains in both quicker. Put the two elements back together and you should be well on the way to returning to fitness.
The next stage is to work on tempo and FTP, but in 1-1.5 hour workouts of small blocks of 10-15 minutes with long 10 minute recoveries, this allows the body to get used to processing the lactate in the muscles again at intensity. You don’t need to do the hours and KM of a pro, you are not riding the Tour De France, plus we all have jobs, family and social commitments.
One of the biggest mistakes I see when my customers start training again is trying to lose weight quickly by starving themselves and trying to train on a negative energy balance. This can leave you dizzy and no energy to train.
If you are training 4-5 days a week then use your REST days as the days you cut out carbs and eat lean meat or fish that is a high quality and comes from a trustworthy brand. have a negative energy balance, this way you can lose weight 0.5kg per week. Look at weight loss as a long term goal, lose 2 kg in 6 weeks.
The first few weeks your scales will tell you, you haven’t lost weight, but in reality you are losing fat but gaining muscle, which weighs more than fat. Also when you start training the body starts to store more glycogen ( carbs) in the body, up to 1kg !
After 2-3 weeks is when the scales will start to show weight loss so stay focused on the long term
If you train SMART you can make HUGE gains in FTP by only training 6 hours a week total. I had one client, who has a very busy business with 4 shops, who only trains a total of 6-8 hours a week and was 11th at Inthanon in 2hrs 35 minutes. He finished ahead of all his team mates who trained 18-20 hours a week. I had another client in the UK who set a National Junior record of 48 minutes for a 40km Time trail, he only trained 6 hours a week because he was studying for his exams
Strava is a great goal setter, you can target Strava segments from 100 meters to 23 km, I lap or 2 laps of the skylane. So whatever your free time is for training or your goals you can reach those goals with a tailor made custom training plan by Coach JJ.
Ride faster than your friends when the skylane reopens
Book Now —-
Thank you CP’s food Sustainability
http://www.cpfworldwide.com/th/sustainability
English
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