Ostatnio na emeryturę przeszedł mój zegarek Garmin 910xt. W jego miejsce pojawił się młodszy brat – również triathlonówka – 920xt. Zegarek ten poza byciem bardziej „na czasie” (łączność z telefonem, funkcje smart, mierzenie aktywności dziennej itd.) oferuje dodatkowe informacje na temat biegu. Wśród nich mamy 3, które Garmin w zestawie nazwał „Dynamiką Biegu”. Bardzo mnie to zaciekawiło – zupełnie nowe dane po tylu już km przebiegniętych intrygują badzo – więc postanowiłęm się nieco zagłębić. Oto co odkryłem.
ZANIM PRZEJDZIESZ DALEJ
Wielu biegaczy twierdzi, że te informacje są wątpliwej wartości lub „wiarygodności”. Wielu też twierdzi, że nie do końca wiadomo jak je interpretować i czy dla każdego są równie istotne. Chciałbym więc byś czytał to z dystansem ale jednak MYŚLAŁ o sobie nie o innych. Jednemu się przyda, innemu nie. Jeden ma dobry krok, technikę tylko ma problemy z zupełnie innymi elementami biegu a niektórzy wręcz przeciwnie i może się okazać, że odkryją teraz Amerykę.
Dla tych, którzy chcą to totalnie negować mam tylko tyle do dodania, że kiedyś negowano sensowność patrzenia na tętno (niektórzy nadal podważają :P) a dla innych w ogóle GPS to jakiś niepotrzebny wymysł.
To na pewno nowe dane, które dopiero z czasem będą „normą”. Warto jednak mieć oczy otwarte i być otwartym na nowe. A ja w liczby wierzę i byłbym ignorantem gdybym ich na sobie nie sprawdził.
DYNAMIKA BIEGU – Elementy
Na dynamikę biegu składają się 3 zmienne:
- Kadencja – czyli ilość kroków na minutę
- Odchylenie pionowe – czyli na jaką wysokość unosimy stopy podczas ruchu
- Kontakt z podłożem – czas jaki nasza stopa spędza w kontakcie z ziemią przy każdym kroku
Elementy te są mierzone za pomocą zegarka (Garmin 620+, 920 lub Fenix 3) w kombinacji z paskiem HRM-RUN , który posiada w sobie akcelerometr. Jeśli ktoś używa zegarka ze starym paskiem to niestety ale dynamiki sobie nie zmierzy.
Również istotne – jeśli ktoś do tej pory biegał z footpodem (pastylką do buta) to kadencję miał liczoną tylko dla jednej nogi więc jeśli chcesz porównać wyniki to musisz swoją pomnożyć razy dwa 😉
Kadencja
Kadencję biegacze miewają różną. Zaskoczyłem? 🙂 Wg badań typowy biegacz ma między 150 a 200 kroków na minutę. Wpływ na to ma wiele czynników. Dla przykładu wyżsi biegacze mają z natury mniejszą kadencję niż niżsi (jak ja). Co nie jest jednak regułą, że niski automatycznie ma wyższą. Ja jak się okazało miałem taką „po środku”.
Według informacji podanych przez Garmina większość trenerów zaleca kadencję na poziomie 180 kroków na minutę.
Poniżej prezentuję tabelkę, którą Garmin udostępnia jako pomoc w analizie danych Dynamiki Biegu. Purpura to wg tego co doczytałem w sieci zakres dla Elity. Kenijczycy i ich koledzy podobno robią w niej spokojne wybiegania 😛 A tak zupełnie serio, to jest level pro.
Kolor Strefy |
Procent biegaczy |
Zakres Kadencji |
Purpurowa |
>95 |
>185 spm |
Niebieska |
70–95 |
174–185 spm |
Zielona |
30–69 |
163–173 spm |
Pomarańczowa |
5–29 |
151–162 spm |
Czerwona |
<5 |
<151 spm |
Ja na swoim pierwszym zmierzonym biegu wpadłem w strefę Zieloną. Przy kolejnym dla testu zrobiłem dwa kilomery w Purpurze i poczułem taką moc, że w trzecim biegu wszedłem po calości w kadencję Purpurową.
I teraz fun fact. Biegi 1 i 2 były na PŁASKIM. Bieg numer trzy – ten w purpurze – to bieg z ulicy Spacerowej (spadek) i podobnej długości podbieg na ulicę Belwederską (długi podbieg) DWUKROTNIE. Mimo to udało się utrzymać taką samą kadencję i rytm przez prawie cały bieg co pozwoliło mi zupełnie inaczej niż dotąd kontrolować wysiłek.
Bieg numer trzy skrócił mi też długość kroku z ponad metra do 85 centymetrów.
W tym roku kadencja wprowadziła pozytywne efekty na moją technikę jazdy na szosie. Dlatego też bardzo bardzo zaintrygowała mnie możliwość jej mierzenia i na bieżąco pilnowania w zegarku.
Dodatkowo po biegu 2 i 3 poczułem bardzo mocno mięśnie, których dotąd w bieganiu nie czułem. Co jest bardzo istotne bo zawsze miałem wrażenie, że biegam całym ciałem – przez co po nawet maratonach miałem więcej bólu w barkach niż w nogach, że to tak obrazowo ujmę. Teraz widzę, że przerzucałem dla wygody pracę nóg na np ramiona, barki, brzuch i ciągnąłem nieco do góry…
Dodatkowa ciekawostka – po powrocie do kadencji „sprzed tych biegów” czułem się jakbym biegł jak fajtłapa… było mi nieswojo, nie fajnie i nogi same rwały żebym przyspieszył. To dobry znak.
No ale zostawmy kadencję i przejdźmy dalej.
Odchylenie Pionowe
Kolor Strefy |
Zakres odchylenia |
Purple |
<6.7 cm |
Blue |
6.7–8.3 cm |
Green |
8.4–10.0 cm |
Orange |
10.1–11.8 cm |
Red |
>11.8 cm |
Na logikę – jeśli podnosisz nogę w biegu to po to, żeby przejść DO PRZODU nie do góry. Tym samym tutaj na logikę im niższa wartość tym lepiej/efektywniej. Tym też krótszy krok (o czym świadczy to prawie 20 cm skrócenie mojego kroku o czym pisałem w kadencji) ale efektywniejszy bo nie marnujesz energii na niepotrzebne wznoszenie się.
Tutaj nieco zgłupiałem bo kiedyś mi zwracano uwagę, że za bardzo drepczę. Pamiętam jednak, że miałem naleciałość z zajęć parkour gdzie uczyliśmy by nogę ciągnąć do przodu (kolano) zamiast do góry i przez to przyspieszałem właśnie zwiększając kadencję jednocześnie trzymając nogę bardzo nisko.
Średnia dla biegacza to między 6 a 13 centymetrów.
Mój pierwszy bieg pokazał coś takiego:
Kolejne dwa już miały inne wartości:
W trzecim biegu miałem nieco utrudnione zadanie bo heh, na zbiegach noga automatycznie leci dłużej – jest to raczej naturalne – a na podbiegu szybciej łapie kontakt z gruntem. Choć wyskość kroku jest wymuszana przez kadencję (bo masz mniej czasu na poderwanie i opuszczenie stopy) to jednak przy tym samym rytmie można mieć nawet 2cm różnicy więc warto zwracać na to uwagę na równym terenie. Każdy cm w górę ponad to co potrzebne to strata energii.
Kontakt z Glebą
Kolor Strefy |
Zakres czasu kontaktu |
Purple |
<208 ms |
Blue |
208–240 ms |
Green |
241–272 ms |
Orange |
273–305 ms |
Red |
>305 ms |
Ok, zanim przejdę do tego to powiem wprost – totalnie nie zwracam na to uwagi bo wydaje mi się, że analizując dwie poprzednie informacje kontakt z podłożem będzie jakby ich wynikiem i tylko tak można na niego wpływać.
Typowy biegacz łapie się między 190 a 330 ms kontaktu stopy z glebą. Elita jest w okolicach 200ms.
Patrząc tylko na ten mój trzeci bieg, w którym pilnowałem rytmu mój czas wyniósł 222 ms.
W trakcie biegu jednak zupełnie na tę liczbę nie patrzę i na ten moment nie wyobrażam sobie żebym miał jej pilnować.
Podsumowanie
Zanim przejdę do podsumowania chciałbym zwrócić uwagę, że z całej tej dynamiki mamy jeszcze jedną ciekawą informację, która wyłapana W TRAKCIE biegu może nas uratować… Otóż gro kontuzji powstaje w wyniku zmęczenia. W trakcie biegu się męczysz i Twój krok/technika są coraz bardziej ciapowate przez co możesz nieudolnie postawić nogę i bam, przestawione/skręcone/naciągnięte itd. W tych trzech danych zmianę kroku widać jak na talerzu.
Jeśli chodzi zaś o całą „Dynamikę Biegu”. Nie zamierzam popadać w skrajność i myśleć tylko o niej. Jest to jednak na pewno coś, na co przez jakiś czas będę zważał, bo zwyczajnie wyczuwam dużą różnicę w tym jak się czuję z moimi nogami w trakcie i po biegu. Ja nie mam trenera, który stałby obok i powiedział „podnosisz za wysoko nogę” więc taka informacja z zegarka jest naprawdę wartościowa.. jeśli się wie co z nią zrobić.
Koledzy mi mówią „To jest dla bardziej zaawansowanych niż Ty”. Ja jednak uważam, że jeśli początkujący MA OPCJĘ pracowania nad techniką to powinien to robić od samego początku. Nie ma nic gorszego niż poprawianie wzorców ruchowych i mechaniki biegu po kilku latach naleciałości.
A ostatecznie jak o tym pomyślicie to to są raptem dwie myśli „byle szybko, byle do przodu (zamiast w górę)” i jazda 🙂
I na koniec większy autorytet niż ja czyli sam Doctor Jack Daniels (którego Garmin zaprosił do prezentacji pomiaru dynamiki biegu) odpowiada na pytanie, jak poprawić poruszone wyżej aspekty biegowe. W skrócie „biegaj jakbyś był na farmie pełnej jajek i musisz uważać by ich nie stłuc” :)) Jakbyście potrzebowali tłumaczenia (całość po angielsku) to dajcie znać.
A tu wspominany film Garmina:
85 komentarzy
dobra robota! przydatny art!!
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