Bisiklette Pisik Sebepleri ve Cozumleri

Aracinizin turu ne olursa olsun, pisik, su toplamasi, kil donmesi gibi mabad sorunlari her bisikletcinin basina gelebilen durumdur. Pisigin sebeplerini madde madde aciklayayim;

1) Ani mesafe/sure artisi

Gunluk surus mesafeniz 30 kilometre civarindayken, aniden gaza gelip bir gunde 100 kilometre binerseniz (evet binebilirsiniz, buna muktedirsiniz), bu kadar uzun sure sele uzerinde kalip surtunmeye, havasizliga ve yuksek isiya maruz kalmaya alismamis poponuz, hakli olarak tepki verecektir. Poponuzun tepkilerini ciddiye alip dinleyin derim, yoksa bir sure bisikletinizden uzak kalmak zorunda kalabilirsiniz.

2) Selenin legen kemigi araligiyla uyumsuzlugu

Herkesin oturma kemiklerinin araligi farklilik gosterir. Biz aslinda oturma kemiklerimizin uzerine denk gelecek acikliga sahip olan sele secimi yapmaliyiz. Tabi cogunlukla aldigimiz bisikletin uzerinde gelen seleyle veya gozumuze hos gorunen daha hafif bir alternatifiyle iliski kurup mutlu olmayi bekleriz. Halbuki bisiklet selesi, bisikletimizin bize ozel, kisisel olabilmesini saglayacak az sayidaki onemli parcalardan biridir. (bir digeri aynakolun uzunlugudur)

Sele olarak onerim, 2 antrenman sonrasi yaptigim 43 derece sicakliktaki 315 kilometrelik surusumde kullandigim ISM Adamo olur. Turcular icinse en yaygin tavsiye Brooks markasi uzerinde yogunlasiyor.

Bu tur onu acik seleler, dag bisikletlerinde de kullanilabiliyor.

3) Selenin ileri-geri ve asagi-yukari aci uyumsuzlugu

Kadro boyumuz bize uygun, selemizi de legen kemigimizin olculerine uygun aldik, bitti mi? Hayir. Burada belirleyici bir etken de ne tur bir bisiklete (yol-triatlon-zamana karsi-cyclocross gibi) sahip oldugumuz ve bisikletimizi ne tur surus icin kullandigimizdir. Mesela tt/triatlon bari kullanan bir surucunun selesi daha ileri pozisyona konumlandirilmalidir. Akrobasi yapan bir sokak bisikletcisinin selesinin burnu yukari bakarken, bir audax surucusunun selesinin burnu cok hafif asagi bakabilir.

4) Killi popo (kil donmesi)

Pisigin bir alt konusu olarak ele alinabilse de ana konuyla birlestirilebilir. Uzerinde oturdugunuz bolgede tuy varsa, o tuyleri alsaniz da, almasaniz da bir sekilde kil donmesi yasayabilirsiniz. Her surus oncesi vazelin kullanimi, bu ihtimali gorece azaltabilir. Yine de kil donmesi yasarsaniz, kendi basiniza bu aciyi cozmeye calismayin. Kuvvetle muhtemel basarili olamazsiniz. Bu, artik bir tibbi vakadir. Bunun yerine konunun uzmani (cildiye) bir doktorun kapisini calin.

5) Kadro boyu uyumsuzlugu

Ideal kadro boyum 56cm iken, emanet olarak aldigim 63cm kadrolu bisikleti kullandigim gunleri hatirliyorum. Uzerine her daim iki seksen yatmam gerektiginden, hem belime, hem de oturma bolgeme binen baski normalin cok uzerindeydi. Yol bisikletinizin kadro boyunun size uygun oldugundan emin olun ve eger uygun olmadigini ogrenirseniz, ilk is olarak (baska parcalari degistirmek yerine!) kadronuzu degistirin.

6) Tayt kalitesi ve tayti dogru yerlestirmemek

Piyasada oyle taytlar var ki, ceket vatkasindan bozma pedi olan, taytin ana malzemesi sert ve siz terledikce cildinizi tahris eden turde olanlara bile rastlayabilirsiniz. Bu taytlari kisa mesafede giymek icin bile tercih etmemelisiniz. Kaliteli taytlarin hem ana malzemesi yumusak ve esnektir, hem de pedi guderidir. Siz terleseniz de bir sure tahris etmeden isinizi gorur. Yine de daima vazelin kullanmanizi oneriyorum. Ayrica kaliteli bir taytin omru de uzun olacagi icin uzun vadede daha ekonomik olacaktir. Taytinizi fazla yukari cekmek veya belinizden fazla asagida giymek de pedin konumunu degistireceginden konfor etkisini de degistirecektir.

7) Selenin fazla yuksek olmasi

Selenin ancak ideal konuma kadar yuksek olmasi verim ve konforu beraber sunar fakat selenizi ideal konumundan daha yuksege kaldirirsaniz oturma bolgenizdeki baski ve surtunme artip konfor sorunlari cikaracaktir.

8) Kuru popo

Nasil motoru yaglamak motorun verimi ve omru icin onemliyse, poponuzun da yeterince yaglanmis olmasi surus konforunuz kadar veriminiz icin de onemlidir diyebilirim. Bebek pudrasi ilk anda akla yatkin gelebilir fakat poponuz zaten terleyecek ve surdugunuz pudrayi hamur haline getirip etkisini kaybettirecektir. Sonra 150 kilometrelik surusun donus kisminda aglamayin. Vazelin disinda pede surulen guderi kremi (Chamois creme) de bir secenek fakat ulkemizde bulmasi daha zor bir urun. Bu vesileyle kendi ozlu sozumu paylasip konunun onemini vurgulayayim;
"Konforsuz surus yoktur, az vazelin vardir."

Bisiklet-Triatlon-Kosu Antrenoru
Fatih Buzgan
http://www.fatihbuzgan.com

Fatih Buzgan Signature Fartlek

Most of the runners know about all the workout types, including fartlek, means speedplay in Swedish. Runners do fartlek workouts mostly in short splits, like 200mt fast, 300mt moderate, 500 slow, 300mt fast, etc.

Any kind of fartlek workout has benefits on running performance for sure but when it comes to marathon training, the details of any workout become much more important, especially the key workouts.

As it provides different intensities in different lengths, fartlek runs aren't as much demanding as tempo runs, intervals and race pace long runs but still you can make a fartlek session as hard as one of those I just mentioned.

Shorter distance burst speed workouts don't help much for a 42.2km/26.2mile runner, unless you are able to do 40 x 400s, which doesn't even take place in many mortal marathon runner's knowledge. So what is the good distance in a fartlek/speedplay that can be helpful for a distance runner?

1km repetitions are long enough to help improving the endurance, yet short enough to improve agility. Okay, 1km reps are beneficial, what about the rests? It all depends on the intensity you apply in each 1km burst and how many times of 1km reps you will be doing. That's a speedwork/interval session's topic but our focus is on fartlek runs and I find 1km reps with 1km rests very helpful for marathon (also for half marathon) runners.

Isn't a 1km rest too long for 1km fast split? Well, the rest/recovery isn't like the one in your mind I'm meaning here. Let me share some numbers, so it becomes more clear;

If you are capable of running 1km fastest in 3 minutes, then you can 1km repetitions by slowing this down to 3:15, if you want to increase the repetitions, you can slow it down to 3:30 and your rests can be 2 minutes if you are familiar with this workout, or same amount of time with the fast parts in the rests if this is new to you. This is a speedwork's content, we are talking about fartlek and 1K fast, 1K slower fast will be much more helpful for physiological improvement, less hurting (for your joints and muscles).

I don't support writing a workout plan for public as everyone needs a personalized/tailored training plan but to give you an idea, I'm going to share my fartlek session's contents with you;

Fatih Buzgan Signature Fartlek

2km warm up (60-65%maxHR), 3km warm up if the temperatures are below freezing point.
1km on (3:30 to 3:49 pace/km, depending on the incline/decline and wind)
1km off (3:56 to 4:05 pace/km, same criterias above apply)
1 to 2km cool down.

The repetition quantity of the "1km on" depends on your current physical capacity. If you aren't familiar with this type of an intense workout, you may start to try 1 x 1km on, 1 x 1km off, then increase the repetition every week (or every other week, depending on the rest of your workout load in your week).

What is the purpose and benefit of this specific workout? (Always ask this question to yourself or to your coach)

Running at or right below your lactate threshold (82-88%maxHR) aka "Comfortably Hard" (the speed that you can run an hour long) is very beneficial kind of a workout. Here we stress the body not that long (1 hour) but with more sustainable fast rests in between, we increase the fast running time by letting the heart rate go a bit lower than the fast splits, but still almost as high as we may experience in a race.

A slower runner would do it like (After 2km warm up as always), 2 x 1km on (4:45 to 4:59 pace/km), 1km off (5:05 to 5:15 pace/km), 1km cool down.

This is much doable than trying to do a sustained tempo run. Because tempo runs are already tough and sustaining the same high speed/intensity makes it even harder for many runners but running for 1km at or slightly above your lactate threshold and then running the next km below your threshold makes your workout both more doable, less impact on your joints and muscles and more fun with varied speed under your control.

Also, if you find the fast split a bit tiring for the distance you were planning to cover, then go at "off" mode for 2km, instead of 1km. There is nothing wrong with fine tuning your fartlek session due to the given current conditions and your feelings during the workout.

Here is my own fartlek session for you to browse and analyse.
Good luck!

Fatih Buzgan
Online Ironman triathlon & marathon coach
http://www.fatihbuzgan.com