走る体力要素の説明






体力の話の時に、最後に書いた項目です。
体力を要素に分解する。を詳しく見る。

  1. 瞬発力
  2. 無機的解糖系(乳酸処理能力)
  3. 最大酸素摂取量
  4. 無酸素性作業閾値
  5. 有気的解糖系(基礎的持久力)

今回はこれらを説明します。

瞬発力

非常に短い時間内に大きな力を発揮する能力です。

筋肉内に貯蔵されているクレアチンリン酸がエネルギー源になります。市販のサプリメントの名前で聞き覚えがある人も多いのではないでしょうか。

クレアチンリン酸は短時間の全力運動で10秒程度で使い切ってしまうと言われています。休憩すると一定の時間で回復します。

短距離の100m走りはまさにこの能力で走ることになります。

 

無機的解糖系(乳酸処理能力)

乳酸に耐える能力とも言えます。筋肉内の糖の一種であるグリコーゲンがエネルギー源となり、全力運動で約40秒の運動が可能です。グリコーゲンは酸素を必要とせずにエネルギーを発生させますので無酸素運動になります。しかし長く続けることができません。

エネルギー発生とともに疲労物質である乳酸も発生します。乳酸が筋肉内に溜まると筋収縮がしにくくなり、走るスピードは落ちます。

陸上競技400mはこの能力と瞬発力を兼ね備えている選手が有利です。

800m専門の選手は乳酸に耐える能力が高く、ある程度の瞬発力もあり持久力も比較的得意です。800mは約60%が無酸素運動になります。

1500mでも約40%は無酸素運動になります。

 

最大酸素摂取量

体重1kgあたりに取り込むことができる酸素の量です。酸素を多く取り込むことができ、体重が軽く、体脂肪率が低い人ほど高い数値になります。この数値が高いほど長距離走が速いと判断できます。

最大酸素摂取量のペースは約10分しか続けることができないと言われています。

10分間の全力走をして、走った距離でおおよそのペースがわかります。

3.5km2’51”

3.4km2’56”

3.3km3’01”

3.2km3’07”

3.1km3’13”

3.0km3’20”

2.9km3’26”

2.8km3’34”

2.7km3’44”

2.6km3’50”

2.5km4’00”

2.4km4’10”

このペースでインターバル走を何本か行うことが最大酸素摂取量を高めるための練習になります。

しかしながら、インターバル走の設定は、レースペースを基準にして反復する方法もあります。3000mや5000mのレースペースを分割して反復することで、ペース感覚やリズム感を身につける効果もあります。

 

無酸素性作業閾値

もう少し言葉を加えると、無酸素性エネルギー代謝作業閾値となります。

無酸素運動と有酸素運動の境目(閾値:いきち)です。

ATと呼ばれアネロビックスレショールドの略です。血液中の乳酸濃度で測定したものをLTで、ラクティックスレショールドの略です。AT=LTと考えて良いと思います。文献によっては、さらに上にもう一つ閾値があるとされていますが、このホームページではそれは使いません。そこは速度域が速いのでレースペース相当になるため、レースペースを基準にしペース設定をするため考えません。

ゆっくり走り始めて徐々にスピードアップして行った時にATを超えると急に乳酸が溜まり始めます。それまでは、呼吸によって取り込んだ酸素で乳酸を分解することができています。AT以上では、乳酸の分解が追いつかなくなり速くなればなるほど乳酸が発生します。運動をやめるかスピードを緩めない限り乳酸は減りません。

AT基準で考えると、ハーフマラソンはATと同じくらいか少し速いペース、フルマラソンはATより遅いペースになります。約1時間の全力運動はATを超えるくらいが限界と言われています。




実際には計測が難しい理論上の話ですが、60分間走り切れるほぼ一定ペースのランニングがATのペースと考えることもできます。

例えば、ロードレースで有り得る距離なら10マイル(16km)に出場して、16km1:00’00″のタイムなら3’45″がATペースと言うことです。そのペースをATペース走に設定すれば適度なペースでの練習が可能になります。

しかし、そんなに都合良い場合ばかりでは無いので、考え方を応用してATを予想することはできます。

16km55’00″なら3’26″ペースですが、あと5分あるので5分持たせるためにはペースは少し落ちます。3’27-28″をATと考えて良いでしょう。

逆に遅い場合。16km75’00″の場合は、平均4’41″ペースです。あと15分短い時間で良いのならどれくらい速く走れるか考えてみます。ここからは勘と感覚の世界で非常に主観的になりますので正確ではありません。私なら10秒速く、です。4’31″がAT予想です。

この方法は、ロードレース16kmが60分前後の人しか使えない方法です。

このホームページでは、私独自の方法で5000mや3000mのタイムからATを予想して設定していますので、これらの方法はあくまでも理論的な参考にしてください。レベルが合う人だけ試してみると良いと思います。

 






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