CHAPTER V. OPTIMAL DURATION AND DISTRIBUTION OF STAGES OF MOUNTAIN TRAINING IN THE STRUCTURE OF A YEAR CYCLE

In the process of using training in the mountains, two interrelated questions always arise: in what periods and stages of the annual macrocycle is it appropriate to use it, and what is the most effective duration of a single training session in the mountains?

In the course of preparation for the 1968 Olympic Games in Mexico City, it was proved that the most important condition for successful performance in competitions at medium altitudes is the "mountain" experience and the "memory" of the body for previous trips to the middle mountains, and therefore, the more athletes spend training camps in mountains, the more effective will be their performance in competitions. These views are still shared by the majority of experts.

At the same time, in the early years of using the middle mountains to improve sports results on the plain, training in the mountains was included in the stage of direct preparation for important competitions, most often once a year. This was confirmed by Owen's references to the work of B.Balke, in which the opinion was expressed that repeated trips to the mountains do not provide tangible benefits to athletes.

Somewhat later, another point of view arose - about the need for more frequent use of the middle mountains for solving specific tasks of sports training, characteristic of certain periods of the annual cycle. This provision was most widely implemented in our country, the GDR, Bulgaria.

Leading skiers in European countries began to use glaciers lying at an altitude of 2500-2800 m for targeted training in the summer in conditions of snow cover. Currently, training in the middle mountains is considered as an integral part of the training system for highly qualified athletes.

Copying the structure of preparation for the Olympics in Mexico City, in order to increase their efficiency, some athletes and even teams in certain sports began to go to the mountains up to 4-6 times a year. However, recently the number of training camps in the middle mountains in the annual cycle has decreased. This is due to the fact that the frequent change of strong stimuli, which are the climatic factors of the middle mountains, can lead to adverse consequences - overexpenditure of adaptive reserves - and cause undesirable shifts in the activity of body systems, which can then lead to exhaustion.

Training in the middle mountains in a yearly cycle

One of the main conditions for the preparation of athletes is the achievement of high results at a certain time at the main competitions of the season. It depends on the management of the development of sports form and is associated with the need to perform large and varied training loads that ensure reliable development and then retention of this state.

Various tasks facing individual periods of the annual cycle determine the alternation of methods and means of training, the dynamics of the volume and intensity of training loads, and the specific weight of work on improving the physical, technical and tactical fitness of an athlete. However, the training periods, being too long - from 2 to 8 months, needed further detailing. In this regard, in recent years, in the general theory of sports, as well as in practice, periods of training began to be divided into stages and mesocycles, which have a duration of 2-6 weeks.

In each of the stages, emphasis is placed on solving a specific problem to improve certain aspects of the athlete's preparedness, despite the complex nature of the entire training session.

In this regard, a trip to the conditions of the middle mountains can be considered as a stage of preparation or a mesocycle aimed at the most effective solution of the tasks facing the athlete (team).

At the same time, training in the middle mountains can completely coincide in duration with the corresponding mesocycle (shock, precompetitive) and even a period (transitional) or be an integral part of a longer stage (basic, direct preparation for important competitions, etc.).

Training in the middle mountains in the transition period

The transitional, or final, period of the macrocycle lasting from 2 to 4 weeks coincides with the temporary loss of sports form. The main tasks of this period are active rest and recovery of an athlete after competitive and most intense training loads, as well as treatment of injuries and diseases, maintaining a certain level of performance at the expense of general physical training. In certain cases, the tasks of the transition period include the improvement of individual, especially lagging qualities. The volume of training loads is reduced by 2-4 times, and the intensity is even more.

In order to most effectively solve the problems facing the transitional period, it is expedient to use the stay and training in the middle mountains, and especially in mountain resorts. The active motor mode that visitors get into (walking uphill and downhill for various purposes), supplemented by moderate hypoxia of the mountain climate, helps to maintain a sufficient level of working capacity even without including training sessions under the general physical training program.

For athletes specializing in sports that require a predominant manifestation of endurance, which is based on a high level of aerobic performance, disconnection from cyclic long-term exercises during this period does not lead to a significant decrease in the capacity of aerobic functions due to the moderate effect of the hypoxic factor. For athletes who specialize in sports associated with high technical performance skills, who rarely use exercises to improve endurance in their training, staying in a transitional period in a mountainous area increases endurance, and, consequently, overall performance, which will allow performing a large amount of work during the preparatory period. work.

For athletes specializing in sports where absolute strength, explosive strength and strength endurance play an important role, conditions are created for maintaining, and in some cases even for increasing the level of strength fitness in the transition period due to the action of moderate hypoxia, mountainous terrain and increased ultraviolet irradiation.

This thesis is confirmed by the facts of the systematic use of training in the middle mountains of the Caucasus and Tien Shan in the transitional period of outstanding high jumpers, the 1972 Olympic champion Yu. Tarmak and the ex-world record holder I. Paklin (241 cm).

Due to the continuous increase in training loads in almost every new annual cycle, the athlete's body is required to be more resistant to the action of various adverse factors when adapting to the mountain climate, which leads to an increase in the reserve function of the body and its resistance to adverse factors of the external and internal environment.

Carrying out a transitional period in mountain conditions allows maintaining a certain level of athletes' performance while reducing the volume of specialized training facilities.

Let us give an example from the field of astronautics. In the practice of medical support for space flights in our country, the method of sending cosmonauts to the middle mountains has been introduced to increase the resistance of their body to adverse factors of a long flight and for their rehabilitation during post-flight asthenia, in particular, to restore the capacity of muscles, especially the lower extremities, t.to. in conditions of weightlessness, despite the use of physical exercises, dystrophy of muscle tissue still develops.

Training in the middle mountains in the preparatory period

The preparatory period of the macrocycle is associated with the phase of the formation of a sports form and in most cyclic sports and martial arts it occupies the largest place in the annual cycle. The preparatory period usually begins with a "drawing in" stage, at which, based on the tasks of gradually drawing the body into a training work that is large in volume and intensity, it seems inappropriate to use the middle mountains. The calmer and smoother the athlete enters the rhythm of large training loads after the transition period, the stronger the foundation of his preparedness will be. Additional stimulation of the body by the action of the hypoxic factor serves as a means of forcing the training and faster formation of the sports form, and, consequently, its faster loss.

The next stage of the preparatory period is "basic", aimed at creating a special base or foundation of preparedness.

In cyclic sports associated with the manifestation of endurance, at this stage, the improvement of the strength and aerobic capabilities of athletes takes place. In other sports, this stage lays the foundation for high performance, which is also based on endurance. In speed-strength sports, in martial arts, in parallel with endurance, strength qualities are developed, especially maximum strength.

It is expedient to carry out training in the middle mountains at the end of the basic stage, when athletes reach the maximum volume of training loads in the usual conditions. In this case, the impact is already on a sufficiently high level of endurance or strength qualities, which contributes to their further growth. The volume of training loads in the middle mountains at this stage is close to the maximum, and the intensity is at an average level.

Thus, training in the middle mountains after the start of the preparatory period should be applied no earlier than 6-8 weeks with a semi-annual structure of a large cycle, or after 10-12 weeks for sports that build training on the principle of one year long cycle. An earlier start of training in the middle mountains can lead to an incomplete training effect, since the body will not yet use the reserves that can be realized in the usual conditions.

The use at the end of the basic stage of training in the mountains lasting from 2 to 4 weeks will contribute to the manifestation of high sports performance in a series of competitions held in the subsequent period: a winter competitive stage in athletics and swimming, a series of competitions in autumn in running and roller skiing among skiers, etc. .d., as well as in the first competitive period in sports using a semi-annual structure.

It should be noted that experts almost do not pay attention to the fact that the period of increased body performance in the reacclimatization phase in the preparatory period lasting 40-50 days can also be used to further increase individual parameters of training loads, which further ensures the growth of the athlete's preparedness.

The preparatory period of training ends in many sports with a "precompetitive" stage, the task of which is a gradual transition to the training loads characteristic of the competitive period. At this stage, the intensity of the training load increases significantly with a slight decrease in its volume. The total duration of this stage is from 3 to 6 weeks, depending on the sport and the structure of the annual cycle.

This stage in many sports is also held in the middle mountains. Training in a mountain climate allows you to maintain a high level of endurance, improve speed-strength qualities and, most importantly, against the background of increased efficiency, to conduct the first stage of the competitive period.

Training in the middle mountains in the competitive period

The competitive period, depending on the sport and the structure of the annual cycle, lasts from 2 to 9-10 months and consists of several stages lasting from 2 to 6 weeks.

In individual disciplines, most often the 1st stage is associated with participation in a series of competitions that serve as a means of achieving sports form. 2nd stage - with preparation for the main qualifying competition. Stage 3 - with preparation for the main competition of the season. The 4th stage is devoted to participation in various competitions, during which a high state of preparedness is first realized, and then the transition to active rest gradually begins due to a decrease in training loads in the intercompetitive intervals.

Training in the middle mountains in the competitive period is most often used at the 2nd and 3rd stages and has 2 options:

I - the use of the middle mountains at the 2nd stage is connected with the preparation for the main qualifying competition, usually planned for the 3-6th or 14-20th day after the descent. In this case, participation in the main start of the season will fall on the 40-45th day;

II - the use of the middle mountains at the stage of direct preparation for the main start. This option is associated with a very responsible phase of training after the last qualifying start, and the performance of athletes is most often provided for on the 14-24th day of reacclimatization.

In the process of long-term observations, the structure of the stage of direct preparation for the main launch was determined and tested, consisting of 4 phases (Fig. 24):

1st phase - active rest after the main qualifying start, about 1 week. Unloading training mode;

2nd phase - preparation in the middle mountains, 2-4 weeks. Increasing special working capacity according to the principle of "shock" training;

3rd phase - summing up to the main start of the season, 2-3 weeks.

Training on the principle of direct preparation for important competitions (reacclimatization period);

4th phase - performance in the main competitions of the sports season on the 15-24th day after the descent from the mountains.

The above structure of this stage was implemented in our country in the preparation of runners, runners, swimmers for the Olympic Games, as well as for a number of important competitions within the country. A similar structure of this stage was developed in the GDR for sports that require a predominant manifestation of endurance. It is also used in a number of other sports.

Rice. 24The structure of the stage of direct preparation for the main start

The effectiveness of different periods of training in the middle mountains

For the preparation of athletes, the duration of the training camp in the transitional and preparatory periods is not of decisive importance, since at this time work is carried out that is not associated with high-intensity loads, and the coach does not have the task of bringing the athlete to the highest result. In the competitive period, leading an athlete to achieve high sports results both in mountainous conditions and on the plain is the most important task.

Information on this issue, cited by authors from different countries for different sports, can be divided into 3 groups.

The 2nd group is characterized by recommendations on the effectiveness of training for a period of 20-28 days. Confirmation of the variable approach to the choice of the timing of the mining stage is the generalized opinion of experts from the GDR, who recommend the formula 20 + 5 days. At the same time, for speed-strength sports, terms of 15-16 days are proposed, and for sports that require endurance, at least 20 days.

The survey showed that the majority of European athletes who used training in the middle mountains before the XX Olympic Games in Munich were in the mountains for about 3 weeks, with the exception of the Romanian team and individual athletes from Germany and the USA, who trained in the mountains for up to 4 weeks.

The 3rd group of authors expresses the opinion on the expediency of a longer training in mid-mountain conditions - from 30 to 40 days. However, A. Klimek, citing foreign data, believes that the expediency of such terms has not yet been proven.

Along with these most common opinions, there are recommendations in the literature for other, combined options for training in the middle mountains: 2 times for 10 days with 1-2 week intervals for runners, 3-4 times for 10-12 days with an interval of about a month for skiers . Significant fluctuations in the timing of the mountain stage can be explained by the fact that the length of stay in the middle mountains is not in itself the key to success, sports achievements depend on systematic training during this period.

A review of the literature and empirical data on the use of midlands in the annual training cycle allows us to draw the following conclusion.

The influence of the duration of mountain training on sports results and the functional state of athletes in the experiment has not been studied in the literature available to us.

Efficiency of different periods of training of wrestlers in the middle mountains

To identify the most effective terms of training in the mountains, the indicators of qualified wrestlers in special tests were analyzed in 3 series of experiments of various durations (12 days, 13 days and 25 days), carried out in competitive periods of annual cycles.

Due to the fact that in each series of the experiment a test of various durations (3, 5 and 6 minutes) was carried out, the data are given for analysis, expressed as a percentage. This allows you to equally evaluate the test results and compare them with each other.

The dynamics of the increase in the average number of throws in spurts of a special test by days of reacclimatization is given in Table. 28.

Table 28

Dynamics of the average number of throws (M + m) in 20-second spurts of a special test (%)

* Differences between the stages of the experiment are statistically significant.

Analysis of the table shows that the results of the subjects in the special test after the 12-, 13-, and 25-day training phase in the mountains tend to increase during the 24-day reacclimatization period. On the studied days of this period (2, 10, 16, 21, 24) becomes higher after a 25-day stay, the dynamics of changes in the average number of throws in spurts of a special test is not the same in 3 series of experiments.

On the 2nd day, these figures were slightly higher in the 1st and 2nd series of experiments (12- and 13-day collections). Starting from the 10th

days this increase in the mountains. Differences between the indicators of stages lasting 12 and 13 days for all days of the reacclimatization period are not statistically significant (p>0.05). Differences between short stages and a stage lasting 25 days are statistically significant on days 10–16 (p<0,05), на 21-24-й день (р<0,001).

The conducted analysis shows that the increase in test indicators, reflecting the special performance of wrestlers, is observed after training camps of various duration - from 12 to 25 days. A gathering lasting 3.5 weeks has certain advantages, during which, apparently, large functional changes occur in the body, providing an increase in the wrestlers' special working capacity.

Thus, when training wrestlers in the competitive period, both short, about 2 weeks, and longer periods of training in mid-altitude conditions - from 3 to 4 weeks can be successfully used.

The effectiveness of different periods of training of runners for medium and long distances in the middle mountains

To solve the tasks set by V.E. Savinkov conducted 2 series of pedagogical experiment with runners for medium and long distances - members of the national team of Kazakhstan. The effectiveness of stay in the mountains from 2 to 5 weeks at the junction of the preparatory and competitive periods was compared (Przhevalsk, 1750-2000 m).

In the 1st series, 3 groups of athletes of 8 people participated (qualification from master of sports to II category). Differences in mean height, weight, age and athletic performance between the groups were not significant.

After 2 weeks of leveling training, the athletes went to the middle mountains: the 1st group - for 2, the 2nd - for 3 and the 3rd - for 4 weeks.

The departure of the groups to the mountains was carried out in stages, i.e. at first, the 4-week rose, a week later, the 3-week rate, and another week later, the 2-week rate. Departure from the middle mountains was carried out by all 3 groups at the same time and participated in the same competitions.

The training was carried out 2 times a day, 5 days a week. The morning session included: slow cross-country running up to 10 km, flexibility exercises - 10-15 minutes, exercises with weights (lifting a barbell, throwing stones, stuffed balls) - 15-20 minutes, running and jumping exercises (10 times 100 m, rest 100 m slow run), acceleration 4 times 150 m.

The evening training consisted of a warm-up, running on segments of various lengths, tempo and long crosses, fartlek and other types of running. The total amount of running load was from 14 to 20 km.

In the 1st week of stay in the middle mountains, the training intensity was reduced, which was achieved by reducing the volume of running at a speed above the ANP while maintaining the total mileage. In the 2-week group, due to the short stay in the mountains, the decrease in intensity was significantly less. In the 2nd week, the total volume of training means was maximum (90-120 km). The 3rd week was held at the same level, and in the 4th there was a slight decrease in the total volume.

The criterion for evaluating the effectiveness of a particular duration of training in the mountains was the sports results shown by athletes in official competitions.

During the period of reacclimatization, athletes of 3 groups started 8-10 times each (mainly at the end of the week). All runners improved their athletic performance over the course of 6 weeks. However, this increase was uneven. On fig. 25 shows the average group indicators of sports results for weekly cycles, expressed as a percentage of the best achievement in the year of the experiment. Carrying out such an analysis of the dynamics of sports results is due to the fact that the subjects of all 3 groups specialized in medium and long distances and competed in running from 800 to 10,000 m.

On fig. 25 shows that sports achievements in the 3-week group were the most stable and were maintained throughout all 6 weeks. In the 2- and 4-week groups, these indicators varied more significantly.

So, in the 1st cycle, the highest results were observed in the 3-week group. The differences are statistically significant between it and the 2-week (p<0,05).

By the end of the 2nd cycle, the 1st and 3rd groups noticeably increased their working capacity and reached the level of a 3-week average. The differences between them are not statistically significant.

By the end of the 3rd week, there was the largest and overall increase in results for all groups. In the 4th week, all groups slightly reduced their sports achievements, which can partly be explained by unsatisfactory weather conditions on the days of the competition. However, the results remained somewhat more stable in the 3-week group. During the 5th and 6th weeks, there was an increase in working capacity in the 2- and 4-week groups. The 3-week period has stabilized its performance. Sports results in all groups were at the same level. Differences are not statistically significant (p>0.05).

Rice. 25 Average group indicators of sports results for weekly cycles, expressed as a percentage of the best achievement in the year of the experiment

Thus, the experiment did not reveal significant advantages of any of the 3 terms of training in the mountains. At the same time, the indicators of accumulation of lactate in the blood after a standard load in all weeks of the studied period of reacclimatization between the groups did not have significant differences (see Fig. 12).

The next year, at the 2nd stage of the experiment, the most stable 3-week duration of the mesocycle at the 1st stage was compared with a 5-week mesocycle. 2 groups of 10 people each (masters of sports and first-class athletes) after the leveling training went to the mountains in steps, and returned together. Sports results were monitored for 6 weeks. The dynamics of training loads in cities in both groups was similar and almost did not differ in terms of parameters from the 1st stage of the experiment.

Statistically significant differences in the level of sports results between the groups were observed only in the 1st week after the descent from the mountains (Table 29). During the 2nd and 3rd weeks, the indicators of the groups are aligned.

Both groups showed the highest results in the 3rd week of the reacclimatization period, but they were higher in the 3-week group. The differences between them are close to statistically significant (p<0,1).

In the 4th week there is a slight decline in performance in both groups. In the future, the 5-week group maintains sports results until the end of observations, and the 3-week group again increases them in the 6th cycle. However, the differences between the groups are not significant.

Table 29

Dynamics of sports results of runners (in%) in the six-week reacclimatization period (M + m)

In general, the competitions in the reacclimatization period were held with the advantage of the group that trained in the mountains for 3 weeks. At weeks 1, 3, 4, and 6, her results were slightly higher, and at weeks 2 and 5, they were almost the same.

The analysis carried out allows us to assert that the duration of the training mesocycle in the middle mountains of 2, 3, 4 and 5 weeks at the beginning of the competitive period differs little in terms of efficiency. However, the most stable results are still after a 3-week stay in the mountains.

Efficiency of different training periods for swimmers in the middle mountains

Further verification of the effectiveness of various periods of training in the mountains at the stage of direct preparation for important competitions was carried out in a pedagogical refinement experiment with qualified swimmers. The training and experiment plans were drawn up jointly with S.M. Vaitsekhovsky.

In 1973, two groups were trained in Tsaghkadzor. 1st

In the composition of 8 people - she trained in the middle mountains for 40 days, and the 2nd - 32 people - 20 days. Departure to the mountains, the athletes carried out in steps, and returned together.

After the descent, the athletes participated in the national championship, the European Cup, the Universiade, the World Championship and other competitions.

All sports results of swimmers of both groups, specializing in different distances and in different ways of swimming, for ease of comparison, were recalculated as a percentage of personal records at each distance achieved in 1973, and are given in Table. thirty.

Analysis of this table shows that after a training mesocycle in mid-mountain conditions lasting 20 and 40 days, swimmers showed their best achievements in a 50-day reacclimatization period. However, the differences in the results between the groups, although they were not the same, were not statistically significant. On the 2-5th day, swimmers of the 1st group showed better results. In the 2nd cycle on the 16-26th day, better results were observed in swimmers of the 2nd group.

Table 30

Dynamics of sports results of swimmers (%) after 20- and 40-day training in mid-mountain conditions (M + m)

In the 3rd cycle, the swimmers of the 2nd group did not participate in the competition. In the 4th - on the 42-47th day - the results of the 1st group exceed those of the 2nd. The differences are close to significant. In the 5th cycle on the 48-52nd day, the results are slightly higher in the 1st group. The fact that athletes who trained in the mountains for 40 days achieved the highest results on the 16-26th day at the height of the competitive period, and then somewhat reduced their sports achievements, can be explained by the accumulated fatigue caused by a long stay in the middle mountains.

Evaluating the results of the experiment with swimmers who trained in the middle mountains for 20-40 days, we can say that both these and intermediate periods can be used in preparation for competitions held on the plain. However, before a long series of competitions, it is better to use a 20-day training period. In addition, in the conditions of intense, especially Olympic, seasons, a long stay at mid-mountain bases (more than 4 weeks) can result in a deterioration in the mental state of athletes and a decrease in sports results, which has been recorded in a number of studies.

On short-term training in the middle mountains

Currently, training in the middle mountains is used in different countries rather stereotypically. In the annual cycle, from 1 to 3 training camps lasting 15-25 days are held, which ensures a certain effectiveness of the training process. However, like any means of improving performance, training in the middle mountains needs further development and a search for new variants of its structure. To determine the prospects for further development, it is necessary to analyze various, often non-traditional, options for its use in sports practice.

In the training system of the leading athletes in Europe and our country, attempts were made to use short periods for training in the middle mountains.

The European champion in 1974 in the 800 m run, Yugoslav L. Sushan, used training in the middle mountains at an altitude of 2000 m for 7 days without changing the usual volume and intensity of the load. Its content was as follows. On the first day, a walk on the glacier to an altitude of 3400 m. For the next 3 days, he trained intensely with an interval method with low volume and high speed, increasing the rest time. On the 5th day, light cross-country training on the ground. On the 6th day, a control run took place. The last day was devoted to active rest and sprint exercises. On the 2nd day after the descent, he competed and ran 800 m with a high result of 1.44.87. On the 18th, 19th, 20th days after his return, he started at the European Championships in Rome and won with a high result of 1.44.01.

One of the strongest Soviet 800m runners, V.Ponomarev, after an unsuccessful first half of the 1975 season, on July 19 climbed to Terskol (height 2200m), where he stayed for 6 days. His training consisted of walking to great heights - up to 3000-3500 m - and slow running with accelerations down. In addition, he conducted 2 intensive low-volume workouts on 200 m segments. At the Spartakiad of the Peoples of the USSR, he started on the 3rd and 6th days of reacclimatization and became the champion of the country, and then successfully performed in the final of the European Cup in Nice, became the winner matches of the USSR-England, the USSR-Finland and the champion of the Spartakiad of friendly armies. He held a similar training in May 1976 and won the competition for the prizes of the Pravda newspaper.

The ex-world record holder in the 800m V. Gerasimova used the same training option in April 1976. During her 7 days in Tsaghkadzor, she conducted 3 hard interval training (2, 4, 6 days) on segments of 200, 300 and 400m with low volume, 3 cross-country sessions (3rd, 5th, 7th days) and 1 hike up to 3000m (1 day). Having moved to Sochi, the athlete held a control run on the 2nd day, and on the 6th-7th day she participated in the competition in memory of the Znamensky brothers, where she won with a high result - 2.01.0.

After a subsequent series of competitions and training, V. Gerasimova again left for Tsakhkadzor on June 1, where she stayed for 6 days. Her training was similar to the one described above:

1st day - walk up to the height of 3000 m;

2nd day - interval running, 2 series 4x200 m at a speed of 27 to 24.8 s, rest interval 200 m jogging, between series 10 minutes;

3rd day - long run 12 km, speed 1 km - 4 m 20 s;

4th day - control run 600 m - 1.26.8 s, 200 m - 25.2 s; 5th day - long run 15 km, speed 4 min 15 s

for 1 km;

6th day - interval run 2x400 m (54 and 54.5 s) with a rest of 10 minutes.

Every day, the athlete ran 6 km in the morning in aerobic mode.

On June 7, she flew to Kyiv, where she had 2 light workouts. Participation in the USSR championship on the 4th day - 800 m preliminary races, 5th day - semi-finals.

In the 800 m final on the 6th day after the descent from the mountains, she set a world record of 1.56.0. It should be noted that in both cases, when using weekly duration, the intensity of training loads did not decrease.

Observations of the training of the best speed skaters in Holland at the end of the 70s and an analysis of the structure of their training show that in the sports season for the first time they briefly, for 6-7 days, went to the Inzel alpine skating rink (780 m) in mid-December and started at 2 - daily competitions. The second visit to the mountains (Davos - 1560 m) in January lasted 10-14 days. The success of the Dutch was associated with systematic intensive training in the mountains at the stage immediately preceding the main competitions of the season.

In 1976, the Dutch skaters H. Van Helden and P. Kleine, participating in the European Championship on January 24-25 in Oslo, took 5th and 8th places, respectively, at a distance of 5000 m, and 5th at a distance of 10,000 m and 7th, and in the all-around - 5th and 8th. On January 28 they arrived in Davos, where on January 30 they participated in the 5000 m competition. H. Van Helden set a new world record - 7.07.82, P. Kleine showed the 4th result in these competitions. In addition, they took part in competitions at shorter distances (1000 and 1500 m) on January 31 and February 4.

At the XII Olympic Games on February 11 (4th day), they competed at a distance of 5000 m and took 2nd and 3rd places, respectively, and on February 14 (7th day) P. Kleine became the Olympic champion in the 10,000 m run , and H. Van Helden took 3rd place.

Subsequently, these athletes performed successfully at the competitions in Inzel on February 20-21 and at the World Championships in Heerenveen on February 28 and 29, where P. Kleine became the world champion in the all-around, and H. Van Helden became the bronze medalist.

Thus, a short training in Davos (approximately 10-11 days) allowed the Dutch skaters to significantly increase their level of readiness - from 5-7th place at the European Championships to 1-3rd at the Olympic Games and the World Championships. At the same time, the highest results were shown in Heerenveen on the 21st-23rd day after the descent from the mountains.

All of the above allows us to conclude that the Dutch speed skaters are not afraid to mobilize their capabilities to the maximum in the starts held a few days before the main competitions in the middle mountains. There is reason to believe that this moment is one of the central ones in their methodological system, since such a practice of using the middle mountains has been observed among them for many years.

Thus, the analysis of the training of runners and skaters with the use of short-term training camps in the middle mountains, which are characterized by intensive work of low volume, shows sufficient prospects for using such a variant of mountain training.

The sports literature contains information about the effectiveness of short-term training camps in the mountains.

Swiss runners for 400 m, 400 m s/b, middle runners and stayers used training in the middle mountains (St. Moritz) in the following version - 2 training camps of 10 days with an interval of 1 week between them.

The orientation of the training work with such a structure: the first 10 days - training loads of an aerobic nature, 7 days in the foothills - active rest and the second 10 days - training loads of a special nature.

Attempts were made to use training in the middle mountains for all-round athletes according to the following scheme: 3 days - training in the middle mountains without reducing the load parameters, 2-3 days - active rest in the foothills, the next 3 days - again training in the middle mountains, then again 2-3 days - active rest in the foothills, etc., in total - within 20-24 days. As a result of such training, a group of young decathletes improved their sporting achievements.

At the same time, a short stay in the mountains can be used for active recreation or unloading training at the height of the competitive period.

In 1981, 9 young runners for medium, long distances and 2000 m s / n participated in intense competitions of the season, which ended with the All-Union Spartakiad of schoolchildren in Vilnius, where athletes, in conditions of fierce competition and selection, held from 3 to 6 starts in 5 days.

After they were selected to participate in the competition of young athletes "Friendship" in Debrecen (Hungary), 6 athletes went to Tsaghkadzor, where they spent 6-7 days.

The main task of the mountain training stage was the recovery of athletes after intense starts and bringing them to international competitions. 3 athletes did not go to the mountains, but held a training camp on the plain.

The structure of the training process in Tsakhkadzor for those who were preparing for the starts in Hungary provided for training loads of an aerobic nature of a small volume with a control run on the 4th day of stay.

As a result of a short-term training camp lasting 6-7 days, 5 athletes out of 6 showed their best results in Debrecen, and only one runner showed a result 1 second worse than her personal best at 1500 m. achievements, and two significantly reduced them.

Comparison of the results achieved by young runners shows sufficient effectiveness of the use of midlands in the competitive period in order to restore the functional state of athletes.

Conclusion

Preparation in mid-mountain conditions is a rather intense stage in the annual cycle: during it, the athlete is affected by both the usual level of training or competitive loads, and a complex of climatic environmental factors. The combined impact of these two components is always greater than the impact of either of them.

In this regard, the training of athletes in the middle mountains can be considered as a mesocycle of "shock" training, when the tasks set are solved in a short time due to the increased total impact of these factors on a person.

As a rule, the duration of the mesocycle of "shock" training under normal conditions varies within 2-4 weeks, followed by unloading or participation in competitions, and in the preparatory period - further work on the implementation of high training loads.

In the practice of sports, we find a number of data confirming the expediency of a 3-week or close to it 2-4-week stages of intense training and training camps. These factors allow us to consider that a 2-4-week training in the mountains is optimal in terms of timing, which is also confirmed by the results of special studies.

Recommending longer periods of a single stay in the middle mountains - 5-6 weeks - in order to prepare for important competitions that should be held on the plain, a number of authors used the data obtained during the study of preparation for the Olympic competitions in Mexico City. Most experts then agreed that 3 weeks of acclimatization is not enough for a successful performance at an altitude of 2240 m, especially in sports that require a high level of endurance.

D.A. Alipov singled out 3 stages of the process of adaptation of athletes to the middle mountains: a) unbalanced adaptive reactions; b) uneconomical fixture; c) an economical device. The duration of the first 2 phases is 30 days, and only after the onset of the 3rd author advised to perform in Mexico City.

But it is impossible to identify training in the middle mountains for performance in competitions at the same height and mountain training for competitions on the plain.

A significant number of scientific studies carried out by scientists from different countries during the preparation for the XIX Olympic Games in Mexico City in 1964-1968 had a significant impact on the interpretation of the main provisions of the acclimatization of athletes to the middle mountains and adaptation to intense muscular work in these conditions, as well as on the justification terms of training in the mountains. In subsequent years, when athletes began to prepare in the mountains for competitions on the plains, many positions began to be transferred to such training by inertia. Substantiating the terms of training in the middle mountains, necessary for a successful performance in Mexico City, the researchers proceeded from the premise that the greatest chances of winning in sports that require a predominant manifestation of endurance are athletes born or who have lived in the mountains for a long time.

Based on this, scientists have recommended long periods of pre-training before the Olympic Games in Mexico City. However, it was impossible to fulfill them organizationally due to material resources, Olympic rules, mental fatigue of athletes during a long stay in the mountains and other factors. They did not take into account the well-known fact that it took many years to achieve such a degree of adaptation as among the indigenous people.

Thus, this generally correct assumption about long periods of acclimatization could not be realized in the course of Olympic training. At the same time, after African runners, athletes from Australia, the USA, Germany, who arrived in Mexico City just 3 weeks before the Games, performed most successfully in endurance running.

A number of studies show that the human body living on the plains and temporarily arriving in the middle mountains adapts to hypoxia by providing tissue processes with oxygen at the first stages by increasing the power of the respiratory and circulatory transport systems, increasing the mass of mitochondria and oxidative resynthesis of ATP per unit cell mass. All this is a significant prerequisite for improving performance both during acclimatization and after training in the middle mountains, as opposed to the genetically determined economization of the body's work in an oxygen-depleted environment in natives of mountainous countries. It follows that ensuring successful performance in competitions in the middle mountains and on the plain after training in the mountains is associated with various final physiological indicators. In some cases - an increase in the power of the functioning of physiological systems, and in others - an increase in the efficiency of their activities. Consequently, the timing of training in the mountains for a performance on the plains may be reduced, and the departure from the mountains may not coincide with the economical adjustment phase.

This conclusion makes it possible to explain the positive effect of short-term training in the middle mountains - from 6 to 12 days.

Thus, when solving the problems of preparing for competitions held on the plain, it is necessary to increase the functional level of the main energy systems of the body during training in the middle mountains, and when preparing for competitions held in the mountains, the main task is the economical activity of body systems.

The phase nature of adaptation to the mountain climate and the expediency of different deadlines for completing training in the middle mountains have certain biological prerequisites.

It was noted above that the traditional use of training in the middle mountains began to bring a somewhat smaller effect in recent years. This phenomenon seems to be natural. Just as the same training load applied from year to year leads to the stagnation of sports achievements, so training in the middle altitudes, used according to the same scheme, begins to bring less and less effect. This circumstance leads to the conclusion that it is necessary to systematically increase the training requirements in the mountains: the volume and especially the intensity of the training load should increase from departure to departure. The height can also increase - up to the level of 2400-2800 m, and the "Game with heights" can also be turned on. At the same time, the greatest differences in the dynamics of the functional state of athletes with short and long "mountain" experience, low and high levels of preparedness, different ages, are manifested in the phase of "acute" acclimatization.

All this allows us to say that the main phase, which generally affects the effectiveness of the use of sports training in the middle mountains, both to maintain performance in the mountains and to increase achievements in the usual conditions, is the phase of "acute" or "emergency" acclimatization. In the first case, the lower the shifts of functional systems, the stronger the adaptation and the higher the results in the mountains. In the second case, the more pronounced the shifts of various body systems these days, the higher, apparently, the subsequent results of athletes on the plains, which is confirmed by the observations of many coaches who noted the greatest increase in sports achievements after training in the mountains among athletes who most severely endured "acute "acclimatization.

And since long-term use (5-6 weeks) of high-intensity loads can lead to overwork, such training in the middle mountains should be shorter.

These facts call into question the expediency of certain recommendations on the need to continue training in the middle mountains in order to prepare for competitions on the plain until the phase of economical adaptation (at least 30 days), and advice on the use of preliminary hypoxic preparation for 2 months before departure to accelerate the process of adaptation of athletes training loads in the middle mountains should be attributed only to the preparation for competitions in the mountains.

If we accept the concept of the need to achieve more stable adaptation in the middle mountains, then it is difficult to explain the facts of the positive effect of short-term training camps in the mountains with high-intensity training loads for highly qualified athletes.

Based on the idea of ​​a common link in the mechanism of adaptation to hypoxia and physical stress, it is necessary to determine the optimal duration of the total effect of climatic factors and the intensity of training loads in order to prevent signs of disadaptation or breakdown as a result of their excessive influence.

Therefore, training in the middle mountains for up to 3 weeks with increasing training loads, apparently, will take place mainly in the phases of "emergency" and transitional adaptation and will increase the power of energy systems that ensure the performance of athletes. A longer, less intense workout can result in more economical operation.

Short-term and intense training in mid-altitude conditions is quite dangerous, since there is a possibility of overtraining. However, experienced athletes under the conditions of systematic pedagogical and medical-biological control will be able to avoid the negative consequences of such training.

At the same time, in certain sports disciplines, the most important for successful performance in the mountains and on the plains are both high functional manifestations of the oxygen transport and muscle systems, and the economical use of energy resources. Such disciplines include marathon running, race walking, cross-country skiing, and road cycling.

A good example of solving two problems at the same time is the training of the Olympic champion in the marathon V. Egorova in 1992, in which 2 training camps were held in the mountains: the first in Mexico City in January - 24 days, the second in Cholpon-Ata (Kyrgyzstan) - 1700 m, lasting 45 days. Start at the Olympics in Barcelona took place on the 21st day of descent. The volume of the training load before climbing into the mountains and in the mountains was 600-700 km per month with 2-3 times a day.

In the morning before breakfast, during this entire period of time, a standard training session was carried out - running in an aerobic mode lasting about 10 km and gymnastic exercises included in the warm-up.

The first 8 days were spent sparing training in an extensive mode. Until the 35th day, the training loads corresponded to the conditions of the plain. From 36 to 45 days, the intensity of the load was reduced.

On the 12th day, Egorova ran a full marathon in the following combination in 2:50.40 s: uniform run 20 km + repeated run 1+2+3+5 km at a speed of 3.25-3.30 s each km. Rest intervals were 7.195 km.

On day 41, a control run of 35 km.

Arrival in Barcelona 4 days before the start.

Another example is the training in the mountains of the Olympic champion in the 1988 marathon, the Italian D. Bordin. He trained in the middle mountains for 60 days from 11.07 to 9.09.88. The descent to the plain in Milan took place 24 days before the start in Seoul, where he trained from 9.09 to 22.09, arriving in Seoul 11 ​​days before the marathon (from 09.22 to 2.10. 88).

During this period, he had 3 competitions in the mountains on days 17, 21 and 41, as well as 1 start on day 3 in Milan.

In 84 days (60 in the mountains and 24 on the plains), he ran 2600 km, spent 7 sessions at a competitive pace and 2 sessions at a distance longer than a marathon.

All of the above materials allow us to say that at present it is not possible to link the required duration of training in the middle mountains in the competitive period with the end of certain phases of the adaptation process.

Even in the general biological theory of human adaptation to the effects of certain environmental factors, there is still no firmly established number of phases and justification for their duration.

So, G. Selye divides the general adaptation syndrome into 3 phases: anxiety, resistance and exhaustion. The timing of these phases depends on the strength of the stressor.

N.A.Agadzhanyan and M.M.Mirrakhimov also divide the process of acclimatization into 3 phases: "emergency", transitional and stable. In the conditions of the middle mountains, the authors determine the duration of only one phase - the transition phase, equal to 1 month, and consider the "emergency" phase to be the most important.

F.Z. Meyerson and M.G. Pshennikova distinguish four stages of adaptation to physical activity: urgent, i.e. initial "emergency"; transitional to long-term; stable, completing the formation of a system-structural trace, and the last one, when the system responsible for adaptation wears out. At the same time, the authors do not determine the duration of the first 3 phases.

Therefore, to improve sports results in both normal and mountain conditions, you can almost equally successfully use a 2-, 8-week training in the middle mountains, depending on the period of the annual cycle, the calendar of competitions and material resources. These terms are closely related to the duration of the main stages of training and known biological rhythms. However, the longer the camp, the more significant should be the decrease in the intensity of the training load in the 1st microcycle of the mountain stage.

The conclusions obtained in the process of experimental verification of the timing of training in the mountains for subsequent performance under familiar conditions on contingents of swimmers, runners and wrestlers can be extended to other cyclic sports and martial arts.

In order to increase the effectiveness of sports training for highly qualified athletes with a long "mountain" experience, short-term trips to the mountains for 6-10 days can also be used without a significant decrease in training intensity or in unloading mode, depending on the state of athletes on the eve of important starts.

In the structure of the annual macrocycle, the number of trips to the middle mountains during the year is also important.

Summarizing the experience of sports practice shows that when preparing for competitions on the plain, 2-4 rides in the middle mountains are optimal, each of which has clear targets that depend on the tasks of a particular period or stage of training (Table 31). This recommendation is based on the following premises. The positive effect after training in mid-mountain conditions, as shown by our own studies and the data of many authors, lasts up to 1.5-2 months, so each subsequent collection should not overlap with the traces of the previous one. When preparing for competitions in the mountains, the subsequent collection should be carried out after 1-1.5 months, using the trace of the previous adaptation, thereby ensuring a more effective training. In this case, 5-6 or more trips to the mountains in the annual cycle are possible.

Table 31

* Recovery
** For marathon distances up to 5 times and 60 days.