Namig no. 14

Pozdravljeni v novem namigu tedna. Hvala vsem za dobre besede in za branje vseh člankov.

Da najprej začnem z nagradno igro. Vprašanje prejšnjega namiga se je glasilo: koliko ima športni čevelj SCOTT T2 Kinabalu 3.0 padec peta prsti? Pravilni odgovor se glasi 11 mm.

Sedaj pa nagrada. Tistemu, ki je pravilno odgovoril podarjam športne čevlje SCOTT T2 Kinabalu 3.0. In zmagovalec je: Urša Mrzel. Pošlji mi svoje kontaktne podatke na naslov jurko_l@hotmail.com.

V tem namigu bo govora bolj o tehničnih podakih; višinskih grafih.

Poznavanje grafov je zelo zanimiva zadeva. Morda celo zabavna (vsaj za tehnično navdušene športnike). Graf same trase je dobro poznati pri vseh športih, ki so zunaj in potekajo po terenu. To ne velja za nogomet, ker se dogaja zunaj. Skartka, da se osredotočim na današnjo temo. Zakaj bi moral poznati graf trase? Naj se gre za tekmo, trening ali samo sprehod, graf trase nam pove, koliko kilometrov je dolga trasa, približno skupno število vzponov in predvsem, kakšni so ti vzponi. Sam podatek števila kilometrov in skupnega števila vzponov nam ne pove dosti, če pa imamo graf, pa vidimo kakšni klanci nas čakajo.

Vse tekme, ki so objavljene, imajo graf oziroma profil trase. Pa naj si bo to tek, kolesarjenje, turno smučanje, pohodništov itd... Iz samemga grafa lahko razberemo, ali bomo grizli kolena v klanec, morda bo to dolg vzpon, bo sestop strm, bo več vzponov. Pa naj gre za krožno traso, samo vzpon, vzpon in nato spust. Mislim, da je malo več jasnosti o čem je govora.

Recimo, da imamo samo en večji cilj sezone. Če nam je cilj UTMB, je prav, da se pravilno pripravimo (pravi UTMB je 170 km in več kot 10000 višinskih metrov vzpona in še spusta). Če pogledamo spodnji graf, vidimo, da je veliko zaporednih vzponov in spustov. To pomeni, da se moramo tudi tako pripraviti. Kako naj treniramo ni trenutno ta tema.

Profil trase UTMB.

Če pa se malce poigramo s tem grafom in samo spremenimo višinske metre, pa dobimo čisto drugačno sliko. Dolžina je še zmeraj 170 km, vendar postane trasa kar naenkrat ravninska. Ni več strmih vzponov. Če bi tak graf prenesli v dejansko stanje, bi bili vzponi dolgi, naklon pa blag. Po domače povedano in "na uč" izračunano, bi naredili potem takem 1100 višinskih metrov vzpona in nato spusta. Zanemarljivo glede na prejšnjih 10000 m.

Profil z manjšo višinsko razliko.

V bodoče, ko bo pred vami višinski graf trase, se boste lažje orientirali in se pripravili na vse te klance.

Do naslednjič.

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Hello in this weeks clue. Thanks for all good words and for reading the posts.

So, lets start with a prize winning contest. The question of last clue was: what is the drop of heel to toe drop on SCOTT T2 Kinabalu 3.0 sport shoes? And answer is; 11 mm.

The prize is a pair of sport shoes SCOTT Kinabalu T2 3.0. And lucky winner by draw is; Urša Mrzel. Please send me you contact data od e-mail adress jurko_l@hotmail.com

In this week clue we will be talking about technical data; course profile.

Understanding a course profile in an interesting thing. Maybe even a little bit fun (if you are a technical enthusiast sports fan). Course profile of a particular course is good to known on every sport that takes place outdoor and on a field. That doesn't include soccer. Well, keep focus on today subject. Why should anybody know course profile? If it is a race, training or just a walk, a course profile shows us  how long it is, approximately how many altitude meters is there and what kind of ascent there is. Just a fact, how many kilometers and total amount of altitude meters is on the course is not a relevant fact, but if we have a graph, we know, what kind of ascent awaits us.

All the races, which are published have a course profile or altitude graph. If it is a running, cycling, cross country skiing, hiking etc... From the graph itself we can read if we will be biting our knees, perhaps that will be a long ascent, will be a descent long, will be multiple ascents. If there is a loop, just an ascent or ascent and descent. I think you see the picture.

Tel us presume, that you have just one major goal of the season. It this goal is an UTMB (just for example). (the real UTMB is 170 km and more than 10000 altitude meters ascent and descent) If we take a look at the bottom graph, we can see that there is a course with a series of ascents and descents. That means that, we must take a proper training for that. But maybe in another topic.

UTMB course profile

If we take this graph and make a few adjustments on an altitude meters, we now get totally different picture. The lenght is the same, but a profile is barely hilly. There is not anymore steep ascents. If we take this graph and put it in real life, the ascents would be long and the mild incline. Calculated by hand, a total calculation of altitude meters would be about 1100. Negligible for before a 10000 m.

Course profile with a low altitude meters.

So in the future, you can have a better orienteed point when you will be looking a profile course.

Till nex time.

Namig no. 13

Od izida knjige Rojeni za tek od Chris-a McDougall se je med tekači pojavilo gibanje minimalistični tek. Namreč, Chris McDougall v svoji knjigi opisuje, da je človeško stopalo narejeno za minimalno blaženo obutev ali še bolje za bosonogi tek. V današnjem namigu ne bom opisoval teh tipov obutve, pač pa se bomo usmerili v zelo podobno področje. To je padec peta - prsti (angl. heel to toe drop). 

V poplavi ponudbe sodobne tekaške obutve se pogosto ne moremo odločiti, katero obutev kupiti. Večina tekačev (sem spadam tudi jaz) tudi ne ve katero vrsto obutve kupiti. Večina tekačev, s katerim sem se pogovarjal, ne ve čemu služi podatek padec peta - prsti (to sedaj vem). Podatek padec peta - prsti na, kakor že ime, pove, kolikšen je vertikalni padec, merjen v milimetrih, iz vrha pete, do najnižjega dela prstov. Ni jasno ne? Poglej si spodnjo sliko. Morda ti bo tako malce bolj jasno.

Padec peta - prsti

Minimalistična športna obutev ima 0 mm padca, vendar ima tudi minimalno blaženje (od tu tudi ime). Večina športne obutve ima padec nekje med 4 - 8 mm. Večji padec pomeni tudi več blaženja v peti. McDougall v njegovi knjigi opisuje, s študijami oprto, da je od uvedbe blažene obutve prišlo do največ poškodb kolen in stopal. Ta podatek je seveda irelevanten, glede na to, da se s tekom ukvarja vedno več ljudi, a vedno več je tudi neprimerne tehnike teka.

Vrnimo se k bistvu. Zakaj padec peta - prsti. Manjši je padec, manj je blaženja, bolj nas sili samo gibanje, da stopamo na prste oziroma na sprednji del stopala. Obratno pa je več kot je blaženja, bolj se "šlepamo" na peto oziroma pristajamo na peto, bolj nam zaradi tega prevrača telo naprej. Študijo, ki jo je opravil Benno Nigg, je pokazala rezultate, da med večimi tekači, ki so uporabljali različno obutev, z različnim padcem, ni prišlo do poškodb. Največja razlika je bila, ko so testiranci tekli brez obutve. Takrat je bilo telo prisiljeno stopati na prste.

Bi morali biti pozorni na padec peta - prsti pri obutvi? 

Večina tekaških trenerjev je mnenja, da bi se morali osredotočiti na tehniko teka, na pravilno stopanje in položaj telesa in ne toliko na samo blaženje obutve. Najboljša tehnika, ki se jo lahko sami postopoma naučimo je bosonogi tek po travi. Kakšno nogometno igrišče pri tem je odlično, ker ni pregrobe trave. Seveda pa obisk pri kaki skupinski tekaški vadbi pod strokovnim nadzorom ni izključen. Je namreč zelo priporočljiv. Tako da odgovor je; če znamo teči, ne.

Sedaj pa nova nagradna igra. Podarjam športno obutev SCOTT T2 Kinabalu 3.0. Če hočeš imeti svoj par, je tvoja naloga sledeča. Spodaj v komentar napiši kolikšen je padec peta - prsti pri omenjenem čevlju. Nagrado za pravilen odgovor bo določil žreb.

SCOTT T2 Kinabalu 3.0

Do naslednjič

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When the book Born to run by Chris McDougall was published, the so called minimalist run has started among other runners. Well, Chris Mcdougall in his book referes that humans foot is made to run with minimal cushioning or even better, barefoot. In todays clue, I won't be describeing those kind of shoes, but a similar area. That is heel to toe drop.

In todays flood of modern running shoes, a normal recreactional user can't decide what shoes to buy. The majority of runners (including me), don't know what kind of running shoes to buy. The majority of runners that i had been talking to them, don't know what to do with information heel to toe drop (now I know). The information heel to toe drop, as the name shows tells us the vertical drop, mesured in milimeters, from the top of the heel, to the lowest part of toes. Doesn't ring a bell? Look at the bottom picture. Maybe you will see that.

Heel to toe drop

Minimal running shoes has a 0 mm drop, but also has a minimal cushioning (from where is the name). The most of running shoes has 4 – 8 mm drop. More the drop, more cushioning. With support of the studies, Chris McDougall in his book, tells us that from the beginning of cushioned shoes, the number of injuries od knees and foot has increased. This information is irrelevant because there is more and more people involved with running and more people has bad running form.

Bact to the point. Why heel to toe drop? The less of the drop, the less cushioning is there, the more we tend to run on our toes or on front part of the foot. And vice versa, the more cushioning, the more we tend to strike on the heel, the more we move our body forward. The studies, made by Benno Nigg where the runners had run with different kind of shoes and different drop, shows, that injuries didn't occur among the majority of the runners. The biggest difference was, when the runners ran barefoot. They were forced to run on the toes.

Do we have to pay attention on heel to toe drop on shoes?

The majority of running coaches has their opinion that we have to focus on a propper running form, on our body possition and not that much on cushioning. The best technique to learn propper running form is to run barefoot on a grass. The best is to run on a football field or similar. And of course, to be part of a running group on the supervision of the running coach is not excluded. It is recomended. So the answer is; if we know how to run; no.

And now a new prize winning contest. I'll be giving away a pair of running shoes SCOTT T2 Kinabalu 3.0. If you want to have it, your job is to write in th coment section, how many milimeters of heel to toe drop does this shoes have. A winner for this will be known by draw.

SCOTT T2 Kinabalu 3.0

Untill next time

Namig no. 12

Dobrodošli v današnjem namigu. Treningi, tekme, pohodi in sprehodi so v polnem razmahu. Ne pozabimo na eno pomembno zadevo.

Hodiš po visokih gorah naše lepe dežele ali pa nekje v tujini. Razgledi ti jemljejo dih, nove poti se odpirajo na obzorju, a imaš eno majceno težavo. Vode ni na spregled. "Zakaj nisem spakiral kak liter vode več?" se sprašuješ sam pri sebi. V današnjem namigu ti bom dal kak nasvet, kam dati vodo. Na srečo so naše gore kar dobro založene z gorskimi kočami in izviri vode, vendar se na slednje ni zanašati 100 %.

V sedanji ponudbi nahrbtnikov, ni težko kam dati oziroma celo stlačiti še kako plastenko vode več. Seveda nas potem ovira teža, a bolj počasi in z vodo, kot pa hitro in s kapljicami vode.

Začnimo v nahrbtniku. Daleč najboljša rešitev je meh za vodo, ki ga damo v poseben prostor v nahrbtniku, ponavadi je to na hrbtnem delu. Večinoma so prostornine 2 - 3 L. Imeti meh z manj litri je že nesmisel. Skratka, dobra stran mehov za vodo je ta, da se nam ni potrebno ustavljati in iskati plastenke z vodo, pač pa samo vzamemo cev in začnemo sesati osvežujočo pijačo. Slaba stran mehov za vodo pa je ta, da ne vidimo koliko pijače še imamo notri. Se lahko zgodi, da sesamo samo še nekaj zraka, ki je ostal v mehu, namesto pijače. Nekateri večji nahrbtniki imajo več prostora in vanj lahko spravimo dva meha, kar pride prav pri celodnevnih turah, zlasti poleti, ko je bolj vroče.

Naslednja stvar so plastenke z vodo. Lahko jih pospravimo v nahrbtnik in jih imamo spravljene. Boljša opcija je, da jih damo v poseben žepek ob strani nahrbtnika in jih imamo vedno pri roki. Če se gibljemo v prepadnem svetu, priporočam, da jih nekako privežemo na vrvico. Da ob kakšnem našem prepogibanju plastenka ne postane projektil zrak - zemlja. Kakšne pohodniške čutare že imajo zanko v katero navežemo vrvico.

Naslednja praktična pomoč pri prenašanju vode se razne torbice za okoli pasu. Če imamo manjši nahrbtnik, ali pa če se samo odpravimo na vroč popoldanski sprehod, je torbica za okoli pasu, ki ima držalo za plastenko odlična rešitev, ki je vedno pri roki. Samo pazimo, da nas ve veže ali tišči v telo.

Za tekaške zanesenjake pa je posebno držalo za v roko praktična rešitev. Držalo za plastenko je praktično predvsem, ker nas ne ovira pri gibanju rok, pijemo brez nepotrebnega ustavljanja in pri teku navzgor, si še vedno lahko nudimo oporo na nogah.

Potem pa so tu še dodatki, ki jih dokupimo posebej. Držalo za plastenko, ki ga z ježkom ali trakom pritrdimo na sprednjo naramnico. Še plastenka z daljšo slamico in imamo pijačo dobesedno pred ustmi. Obstaja tudi posebno držalo za plastenke, ki ga pritrdimo med naramnice. Sicer je bolj nepraktično, ker moramo sneti držalo tudi takrat, ko snamemo nahrbtnik.

To je bilo to za danes. Z novimi namigi v nove avanture in doživetja.

Do naslednjič

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Hello in this weeks clue. Trainings, races, hikes nad walks are in full expansion. Don't forget on one important thing.

You are hiking on a high mountains of you country or abroad. Wievs are breath taking, new path are on horizon, but you have a small problem; you are out of liquid. „Why I didn't pack a liter of water more?“ you are question yourself. In today clue, I'll let you knoiw some hint for where to pust some additional water. Luckly, our mountains are well stacked wizh mountain huts and springs, but don't depend on the latest.

In todays offer of backpacks and bags it is not a problem, where to put or squeete some additional bottle of water. You aren't lightweight, but slowly and realibly with water than fast and with drops of water.

Lets us start in a backpacks. The best solution is a water bladder, which is putted in a special compartment in a backpack, usually in a back area. The capacity is of most bladders is between 2 – 3 liters. A bladder with less capacity is not recomended. The good side of water bladders are is that you don't have to stop every time you need fluids from your backpack. Just take the tube, put it in your mouth and suck that refresihng liquid. Bad side of water bladders it you don't know how much water is in it. It can happen that you suck just an air from the bladder. Some bigger backpacks can have bigger compartment and you can put two bladders in there, which can be practical in the hot summer.

Next thig is realible water bottle. You can go wrong with that. You can store it in backpack or you can put it in a special pocket in the side of a backpack and it will wait there. But be carefull if you are wondering in a high ground. I recomend, that you tie the bottle with a rope. If you bend yourself, the bottle can became an air - land missile. Some kind of outdoor flask can have a pin so you can tie it.

Next practical solution are waistbags. If you have a smaller backpack or you will take just a afternoon hike on a hot day, a waistgbag with a bottle holder is a practical solution on hand. Just take one that is not tight or binds us.

For a runner inthusiast there are holders called handheld. Water bottle holder that you put it in you hand. It is practical, because your arms swings naturaly, you won't have to stop every time and also you can help with your arms on a ascent.

And there are some special accesories that you can get separatley. A water bottle holder that you can attach it with a strap or a velcro on a front shoulder strap. Just a bottle with a longer straw and we can have a liquid at your mouth. There is a holder that we can strap it between shoulder straps. But is not practical because we must unstrap it every time that we put down our backpack.

That is all for today. With a new clue in a new adventure and experience.

Until next time.