If somebody once told me that when I am an adult and if I can do whatever I want, I will get up at 7 am on Saturday and go to the Krebs cycle, train, ATP synthesis, diet, Hill curve, what is it power, and then going with friends for dinner I look crooked at the fish in breadcrumbs, because the batter is evil, I would think that some abnormal. But it happened - I came back to the time of learning the basics of biology, physics, reading books, in which there are more numbers than content. That's why if someone tells you to quit everything and go to the Bieszczady Mountains, and you will be happier, it is probably right, but take into account that you do not know what will interest you in a while, and knowledge and skills always have better than not to have.

Due to the fact that I noticed a certain regularity between the number of letters in the text and how quickly people get bored I will try to present the most important points that a person can learn at such a meeting, using the example of last week's conference "Train safely", Organized in Adgar Fit.

1. Is it worth coming to conferences if all knowledge is on the internet?

That's right, we live in a time when all knowledge is available to everyone. If you are looking for something, you will definitely find it. The problem is, however, that the content is now created by everyone, so much of the information is invented by small trolls. The rest were somewhere, once heard, and then twisted and thrown into the net. If you want to find info about the negative effect of walking in blue flip-flops, you will definitely find it. You will find, because you have entered such keywords - if the result is true, you will not find out. To find something you need to know the elementary concepts to quickly verify whether the text makes sense. Anyone who has ever read any journalistic news from an area of ​​interest, knows what I am talking about. They beat in the church, only you do not know what and in which. At conferences, we have the chance to meet authorities in a given field. We probably will not get all the knowledge we need, but we will certainly be properly directed.

2. Why train?

There is a widespread belief that training improves form.

It's a mistake, training lowers form.

The more you train, the lower the form you will have - it's about rest. Resting after training, your body rebuilds with a slight surplus. Key word: supercompensation. From this follows a simple thing: if you train too much, you lose form; if not enough, we do not collect supercompensation. The whole trick in training, therefore, is to properly manage your time to set the training load and rest after him to use it most effectively.



3. Why tests are carried out?


This is a seemingly simple question. Performance tests are carried out to check if our training is going in the right direction. Ask them to do them every month to one and a half so that the trainers learn the adaptability of the body and the impact of various loads on the form. In addition to the answer or training brings effects, we also learn the second important thing: how to train. By determining the appropriate thresholds we know what loads and in what volume to use to use the available time for training / regeneration optimally. If you want to delve into the subject, I recommend the literature mentioned later in the entry.

The basic knowledge is that we have:

lactate threshold - LT, that is, the load at which the lactate in the blood begins to rise

anaerobic threshold - ATin which the production of lactate becomes greater than the body overwhelms (usually expressed as a percentage of the popular VO2max)

By moving the thresholds, we move the possibilities of performing a given effort over time - we can wait longer or faster. The more lactate our muscles are tired. The general assumption is this: below LT we regenerate, between LT and AT we do aerobic capacity, above AT we do anaerobic.

This knowledge is useful for one more reason. When we run or ride time trials (although it is better to use power here) we can accurately calculate how to break down fatigue. For example:


The red line is my heart rate during first run for 10km below 40 minutes. I knew that 177bpm is the level with which I was able to run long enough and thanks to training I knew that I kept them running about 3: 58km / min. The rest were a formality and the ability to tell myself that my body could do it, even though after 30 minutes I planned to spit out my lungs.

If you are interested, I refer to the article by Konrad Witek, who during the presentation based on his text: http://bieganie.pl/?cat=16&id=711&show=1

3. That sometimes it is worth just to listen to people who know what they are saying

I am in a positive shock after the presentation of Mr. Zbigniew Trzaskoma, who deals with the concepts related to training from ~ 50 years (!!!) and unlike many lecturers with whom I had to deal with in my life (especially visible during IT studies) is still over time with current measurement technologies and training assessments. During a two-hour presentation it is impossible to sell a huge amount of knowledge sensibly. However, this is a sufficient time to get interested in the subject, give basic tips, elemenetary concepts, indicate the most common mistakes during training (with special emphasis on the gym) and throw good learning materials. The professor has released a series of articles named: "Professor Zbigniew Trzaskoma advises " available on http://www.klubpolska.com.pl/.strz

I will say honestly that there is all the basic knowledge that every practitioner should have, presented in a friendly way. E.g:

where will we find out:

4. How to exercise at the gym, how much to exercise there, what weights.

The average person coming to the gym has a theory about muscle building and protein synthesis. I want to know just how many reps to do and how. As far as the technique can be observed only on the youtube and then try to recreate it by looking in the mirror, as much information as we practice can be found everywhere. In each place a little different. Attention, here's the answer:


assuming that RM is such a burden that the last repetition was difficult. Everyone has different goals, so in some cases it may look different: for strength 1-6 repetitions, for strength 1-5, for mass 2-12. How many times do you exercise? The answer is simple: 3 a week. Why? Exercising twice we get 60% of the effect, practicing 4 times - 110%. So it's easy to see that three are simply the most effective?

5. What is power? And why only she counts in the life of every Jedi.

Whoever thought about physics knows that. Strength shows how much weight we can overcome. Until we enter 11-23 at the Karkonosze Pass, it is not important for the cyclist.

Karkonoska Pass
Karkonoska Pass

Power is nothing else strength times speed. What counts is the product of how much we press, how fast we do it.

6. How to arrange a training plan throughout the season

... and why it can not be described in one point :) Assuming that we would like to do all 3 useful features, i.e. strength, power and mass, we need to somehow sort it out. You can block, you can alternate in a week, you can alternate in a month. There are many ways, but it can not be described universally and quickly. I refer to the page mentioned above.

7. That the diet is important

What every child knows. Fast-food is evil (necessary;)), vegetables are good. During the dietary presentation, I did not learn anything new in principle, except that it is worth eating basically everything, because everything has different values ​​and only dose it according to the food pyramid.

8. That stretching is important

All children who went to PE also know about stretching. Thanks to stretching, we reduce the risk of injury and reduce muscle pain. Unnatural movements such as kneeling or feet, which we remember from childhood is evil and because of the anatomy, we should not do it. How to stretch? Gently and without pain. We statically pull the muscle steadily for about a minute (without bowing, external help, etc.) and then move on to the next one. Simple, quite pleasant (because after about 30 seconds we will feel muscle relaxation) and dramatically boring.
In meetings with physiotherapists, however, the best thing is that after the presentation, you can approach and tell us what hurts, counting on a set of golden tips. On Saturday, most people took advantage of this opportunity. Sport is health.

9. That you can only sprint for 8 seconds

and then breaks down. It's a curiosity I did not know about. Everyone, regardless of the level of training after 8 seconds sprint drops with strength. Even Usain Bolt slows down after 80 meters, even though the other half runs faster. This explains the results and validity of the popular Wingate test recently Veloart. It has to do with many difficult words like for example "ATP resynthesis", whose abuse effectively deters from reading further.



10. That functional training is not a substitute for strength, and bodybuilding is art for art

Who does not have a friend who goes to crossfit, he certainly does not live in Warsaw;) According to prof. Trzaskomą FUNCTIONAL TRAINING DOES NOT AFFECT IT. It helps if we want to correct some biomechanical disturbances, but for the average cyclist and runner, the classic strength will be better. Possibly preceded by a functional one to prepare the body. After all, if we want to get tired of the body, it is better to do it with a specialist effort, tailored exactly to what we need.

11. That Rafał Majka REALLY likes to ride a bike. 

And he repeated every three sentences. I suspect that this is some way to convince yourself that riding in the corpse is cool. Such a mantra. It's important that it works.



12. That R. Majka lost the beginning of the season already in winter.

Rafał admitted that the beginning of the season went poorly because he overdid in the winter. Too long workouts and too high heights can get anyone, even an experienced professional who is under the supervision of a trainer. By the way, he also confirmed that he will be the team leader in at least one Grand Tour in 2016.

13. That it is better to train too little than too much

Taking into account the point above, we can come to a very important conclusion: it is better to overdo it in the direction of laziness than overworking. Overtraining can destroy some athletic life for some. So if we make intervals and in the middle we notice that we are leaving the training assumptions, then it is better to abandon the training and move it to a different day than to make it worse. Bad training does not bring benefits. Popular slogan: "Training makes perfect" is a lie. It should read:


"Perfect training makes perfect"


14. That we perform the exercises in full range and technically.

I will not describe the music and lyrics in a proper way. However, the most important thing is to use the minimum weights that will achieve optimal results (health gains in the long term) and to perform them to the full extent, preferably without braking at the ends of the movement. The concentric phase (shortening the muscles, eg pulling on the stick) should last about 1 second, eccentric (lengthening, eg lowering on the stick) - 2 to 3 seconds.

15. That it is worth planning.

If we are already doing something, let's do it well and with our head. It's a waste of time to "train to train". The training is about being better, and the better we plan it, the better the effects will be, and the time required to achieve it will be shorter.