INTRODUCTION

CHAPTER I. State of the issue under study according to literary sources

CHAPTER II. Tasks, methods and organization of research

CHAPTER III. Usage training loads maximum intensity in the annual training cycle of skiers-racers 13-14 years old

BIBLIOGRAPHY

INTRODUCTION

Youth sports are the most important social factor in ensuring good health, all-round physical fitness, effective training of sports reserves and individual development of a person.

In system physical education one of the leading places belongs to skiing, one of the most popular in our country. By the number of students in sports sections, DYUSSH, SDYUSSHOR, KFK cross-country skiing takes the first place among other winter sports.

The load during skiing is easily dosed, and there are a number of undoubted advantages in the health-improving effect on the human body compared to indoor activities. Skiing is available for people of different ages. From 3-4 years old, children show interest in skiing and try to move on them. Under the influence of skiing, children gain strength, become more enduring, and tolerate cold weather more easily.

As you know, adolescence is the basis for the formation of sportsmanship, and mistakes made in the choice of means and the construction of the educational and training process during this period adversely affect the further increase in the sportsmanship of skiers.

So it is not always taken into account that the age of 13-14 years is favorable not only for the development of aerobic abilities, but also for speed, speed qualities, speed endurance. In this regard, it can be considered that the success of solving the problems of training young skiers-racers is largely determined by the optimal ratio of the components of the training load (in particular, the volume of exercises of varying intensity). This is what determined the choice of young skiers-racers 13-14 years old as the object of our research and the study of the dynamics of the volume and intensity of their training loads in the annual training cycle.

However, in the scientific and methodological literature on skiing, there is a lack of specific developments on planning the volume and intensity of selective loads and intensity among young skiers-racers, both in the preparatory and in the competitive periods of the annual training cycle.

Taking into account the relevance of this issue, the purpose of our research is to identify and study the dependence of the results in cross-country skiing competitions on the nature and volume of training work performed by young skiers. To achieve the goal, we assumed that in order to increase the efficiency of performance in competitions, it is possible to more actively use in the educational process of young skiers-racers loads that exceed the competitive ones in their intensity.

WORKING HYPOTHESIS: assumes that the use of training loads of maximum intensity among young skiers-racers 13-14 years old will have a positive effect on sports results.

PURPOSE OF THE RESEARCH: to establish the dependence of the indicators of the functional state and sports results of young skiers-racers on the intensity and volume of the training work performed.

SUBJECT OF RESEARCH: training loads of maximum intensity in a one-year training cycle.

SUBJECT OF RESEARCH: young skiers-racers at the age of 13-14 years.

CHAPTER I .

STATE OF THE STUDY ISSUE ACCORDING TO THE DATA OF LITERARY SOURCES

The attention of specialists in the theory and practice of physical culture and sports is increasingly focused not only on the development of training methods for the strongest athletes, but also on the further improvement of the system of training sports reserves, which ensure a full replenishment of the national teams (2, 9, 10, 13, 16 , 17, 18, 24, 25). Therefore, it is quite natural that in our country, as in other sports-strongest countries in the world, great attention is paid to the preparation of sports reserves. The issues of constructing training loads until now remain among the most important in the theory and practice of youth sports. Their solution in cyclic sports largely depends on the determination of the characteristics of adaptation of young athletes to loads associated with the manifestation of endurance at each stage of the body's development: children, adolescents and youth (6-8, 11, 19-21, 30, 36-39 ).

The tasks of children's and youth sports are, first of all, health improvement, increasing the body's resistance to various adverse environmental influences, achieving harmonious physical development (12). On the other hand, the system of encouraging the coaching and teaching staff existing in our country presupposes the achievement of specific sports results at this age as well. Therefore, many coaches and teachers strive to ensure that by reducing the amount of means of general physical training, their students achieve high sports results as soon as possible already in adolescence and youth. All this inevitably leads to a decrease in the quality of work on all-round physical development, to training those involved in high sports results to the detriment of further training (10, 16, 18-20, 23, 29, 30, 37-39).

The study of their own experience of work as a trainer in the CYSS and SDYU-SHOR in cross-country skiing shows that the existing system of training adolescents and young men requires revision and fundamental changes. Until now, the main task of the educational and training process in cross-country skiing in the CYSS is to ensure that by the end of training, that is, by the age of 16-17, they can show high sports results, fulfill the standard of the first sports category(12). Therefore, in the educational and training process of young men up to 16-17 years old, basically the same means, methods and forms of organizing the educational and training process are used as in adult highly qualified skiers-racers, thereby reducing the emotional side of the educational and training process. Large and approximately the same training loads, frequent and responsible competitions often cause nervous and physical fatigue of young skiers-racers, retard the growth of their sports and technical results and reduce the interest of adolescents in practicing in the chosen sport. Therefore, many graduates of CYSS, showing results corresponding to grade 1 and higher by the age of 17-18, stop skiing after moving to the group of adults (15, 16, 22, 23, 29, 30).

Consequently, all year-round work in the CYSS is subordinated to successful performances in competitions. As a result of this formulation of the question, the most favorable age period for mastering the correct and optimal ski racing technique and the development and improvement of the speed qualities of young athletes is missed, which in the future negatively affects the growth of sports results.

It is no coincidence that the opinion of many experts boils down to the fact that one of the main conditions for the successful development of youth sports is the correct determination of the norms of loads in training sessions and competitions in accordance with the age characteristics of a teenager. The problem of rationing, planning, control and accounting of training and competitive loads is one of the most important in the system of training young athletes. The loads should, on the one hand, be adequate to age characteristics, and on the other hand, they should be oriented towards the level characteristic of higher sportsmanship (6-8, 15, 16, 22, 23, 35, 36, 38).

Adolescence is of the greatest interest, since it occupies a special place in the formation of the body and coincides with the stage of initial sports specialization, the beginning of serious training in the chosen sport (10, 12-14, 18-20, 27, 37-39). At the age of 13-14, adolescents have an intensive period of puberty - one of the main stages of growth and development of the human body. A feature of this period is the uneven development of organs and systems. At this age, the regulatory role of the cerebral cortex is enhanced, which contributes to faster and more correct mental development and the formation of the character of a teenager (1, 8, 10, 25-27).

In connection with the improvement of the functional state of the cerebral cortex, the accuracy of movements is noticeably increased, their coordination improves, and this is a necessary basis for improving the technique of the chosen sport. At this age, the formation of motor stereotypes occurs faster than in adults, coordination of movements is better mastered and consolidated.

By the age of 13-14, the cortical end of the motor analyzer matures, and very many sides motor activity turn out to be developed in the same way as in adults. So, for example, the same level of development is achieved, the frequency and accuracy of movements, their speed and time of motor reaction, a sense of pace, jumping ability, the ability to analyze muscle sensations. By the beginning of puberty, the function of the visual and vestibular apparatus is as developed as in adults. Skiing activities contribute to the successful development of the functions of these analyzers.

During puberty, the activity of the endocrine glands (genital, thyroid, pituitary, adrenal glands, etc.) is of great importance. A sharp increase in the function of the gonads accelerates the rate of development of the body and contributes to the appearance of secondary sexual characteristics (in boys, the mammary glands temporarily swell, the voice becomes brittle and of a lower timbre, hair begins to grow on the lip, chin, armpits and pubis). However, it should be borne in mind that early sexual development is often accompanied by disorders in the functional state of the body (juvenile hypertension, juvenile heart, increased thyroid function) (4, 5, 13, 14, 16, 19, 20, 29, 30).

At the age of 13-14 years, there is an intensive growth of the body in length, less in width, some lag in body weight from the norms and slow development chest... Active physical activity, physical education and sports strengthen and lengthen the period of bone growth, changing their structure. In athletes, depending on their specialization, bone tissue hypertrophy is found on the most loaded limb. At this age, it begins to increase muscle mass, which reaches 1/3 to 1/2 of body weight. Flexors and extensors of the arm muscles develop mainly simultaneously, and the flexors and extensors of the legs and trunk are heterochronous, with a significant predominance of extensors. The indicators of physical development in adolescents and young athletes are higher than those of their peers who do not go in for sports (2, 3, 9, 19, 20, 28, 33, 38, 39). This is explained by the fact that systematic muscular activity stimulates metabolic processes in the body. In the recovery period after significant energy costs associated with sports load, more substances are deposited in the tissues than they were before the start of work, i.e. there is a supercompensation of energy costs. Increased energy metabolism, due to the intensive growth of tissues and organs, increases the demands on the circulatory system (1, 4, 5, 11, 17, 19-21).

Meanwhile, at this age, some discrepancy between the growth of the heart and the growth of the whole organism begins to appear. This is a prerequisite for the occurrence of temporary age-related functional disorders in activity. of cardio-vascular system, which can be misinterpreted as painful changes (15, 16, 18, 29, 30, 39).

During puberty, the heart grows rapidly. In parallel with an increase in the stroke volume of blood, an increase in heart rate and an increase in blood pressure occur. Resting heart rate 78-80 beats / min. BP 110/70 mm Hg The weight of blood in relation to body weight is 7 - 9%. Under the influence of systematic training, young athletes have a slightly lower heart rate, lower blood pressure and more stroke and minute blood volumes than their peers who do not go in for sports (1).

In the process of performing muscle work, due to the high reactivity and higher excitability of the nervous system, the metabolism in adolescents increases to a greater extent than in adults. At the same time, a more pronounced increase in blood circulation (relatively greater than in adults, an increase in the minute volume of blood) is achieved mainly due to an increase in heart rate. The younger the child or adolescent is, the stronger the pulse response to the same load, and the less the increase in stroke blood volume and the increase in maximum blood pressure.

Under muscular load, oxygen debt in children and adolescents can be significant. In adolescents and older boys, it is correspondingly higher, since they are able to carry out the load with high intensity in conditions of increasing oxygen debt, while at a young age the body does not adapt well to work in anaerobic conditions and cannot continue the load with the same intensity or stops it.

Recovery of heart rate and blood pressure to resting levels after a standard load in children and adolescents is slower than in adults. The duration of recovery of these indicators to the initial level turns out to be shorter than that of their peers who do not go in for sports, and it is shorter, the higher the training level (1,4, 5, 16, 29, 30).

A characteristic feature of the process of puberty is significant individual differences in the age-related formation of the organism. In some, puberty begins earlier, proceeds very violently and also ends earlier than usual, while in others it is delayed, in connection with which there is a lag in all indicators of the development of the organism. Consequently, the general development and level of the body's working capacity at the same passport age may have noticeable differences in different adolescents (16, 19, 20, 29, 30, 39). Therefore, in the individual training of young athletes, the main criteria include age characteristics and heterochronism in the development of individual functions and systems of the body, sensitive periods of the development of motor qualities, the degree of biological maturity, the ability to adapt to training loads of various orientations and volumes of intensity (6, 7, 11, 17 , 21-23,28,31,32,34).

Therefore, when training young athletes, particular importance is given to the principles of comprehensiveness of basic training and individuality, without the implementation of which it is impossible to improve the state of health and ensure the harmony of physical development, to create the necessary prerequisites for achieving high sports results when moving to the group of adults (8, 10, 13, 14, 16, 17, 19, 20).

According to the effect on the body, the intensity of physical work is divided into four zones: maximum (duration of work - up to 20 s), submaximal (from 20 s to 5 minutes), large (from 5 to 30 minutes) and moderate (duration of work is more than 30 minutes). The work of a skier-racer is usually classified as a zone of moderate power. However, now highly skilled skiers are doing work in the zone high power(women at distances of 5 and 10 km and men at 10 and 15 km), and during acceleration in ascents and jerks along the distance in the zone of submaximal power (and sprint competitions are completely suitable for this zone).

Some indicators of the ratio of aerobic and anaerobic processes of energy metabolism in skiers-racers with different modes works (15) are presented in table. 1.

The ratio of aerobic and anaerobic processes of energy metabolism in cross-country skiers under different operating modes (15).

Table 1.

The intensity of the training and competitive load v cross-country skiing most often determined by heart rate. There is a direct relationship between heart rate and speed of passage along the route, as well as oxidative processes (15, 31-34, 37, 39). So in the program for sports school and sports school for cross-country skiing (12), the intensity of training loads is divided into 4 zones (Table 2). It was this classification that we were guided by in our research when determining the intensity of training and competitive loads.

table 2

It is possible to achieve high sportsmanship only in the process of many years of year-round training, with the right combination of physical exercises and means of recovery, with mastering sports equipment and tactics in the development and improvement of physical and moral-volitional qualities. State of the art physical qualities skier is determined by the specificity of cross-country skiing. Therefore, all the physical qualities of a skier-racer can be conditionally divided into basic and additional. The main ones include: general, special, speed and power endurance, and additional ones - strength, speed, flexibility, balance (9, 19, 24, 26, 27, 31, 32, 35, 37, 39).

Endurance- the ability to perform for a long time physical exercises... The duration of work depends on the quantity muscle groups involved in work, and on the degree of their tension (intensity) in each movement. Endurance in cross-country skiing is developed with specific and non-specific exercises of a cyclic and acyclic nature. Specific exercises can be conditionally divided into special and general developmental ones.

Studies by many specialists have shown that when working on the development of endurance in adolescent children, attention should be focused precisely on the formation of the ability to work for a long time in a zone of moderate power with insignificant external resistance. At the same time, one should not forget about other types of endurance. So, when performing endurance exercises, the reserve capabilities of the body of athletes 12-14 years old largely determine the resistance to motor hypoxia and the functional state of the cardiovascular system (1, 8, 15, 21-23, 26, 27, 29, 30, 36, 37).

Practice experience and Scientific research show that the optimal means of forming adolescents' endurance are such means as running, cross-country, cycling, swimming, rowing, sports games (football, basketball, etc.), hiking, playing rounders, as well as physical labor (9, 10, 13- 15, 18-20, 31, 32, etc.). The duration of the work depends mainly on its intensity. But in cross-country skiing you cannot measure the speed of movement with the intensity of the load. Often on hills and flat areas, the intensity (pace of movement) can be the same, but the speed of movement is different. On the descent, the speed is high, and the intensity is less (15, 31, 32, 34, 37).

Choosing methods of education of general and special endurance, it is necessary to take into account the following factors: 1) the intensity of physical work; 2) the duration of its implementation; 3) the duration of rest between loads; 4) the nature of the rest; 5) the number of repetitions; 6) the state of the body's working capacity before performing training session... The amount of physical activity, as well as the body's response to it, will be different depending on the combination of the listed components.

Rapidity characterized by the ability of a person to perform purposeful motor actions in a minimum period of time. There are three main forms of manifestation of speed (17):

a) latent time of motor reaction;

b) the speed of a single contraction;

c) frequency of movements.

The manifestation of speed on the ski track depends on the technique of mastering one way or another of movement. The relationship between speed and other qualities in cross-country skiing has not been sufficiently studied, therefore, recommendations for its development are more general in nature (35, 37).

Force is the ability to overcome external resistance or to counteract it through muscular efforts. In cross-country skiing, such a manifestation of this quality as strength endurance is important. When developing strength, the following training methods are used - repeated, maximum and dynamic efforts, and the following load components are the main ones: a) the choice of the resistance value; b) the number of repetitions; c) rest intervals (9, 15, 17, 24, 33).

Flexibility is largely determined by the mobility in the joints and is necessary for cross-country skiers to develop a rational technique. Flexibility develops by performing general developmental exercises performed with a large amplitude, with and without weights. The amplitude increases gradually, the exercises are performed in series of 3 - 4 sets of 15-20 repetitions.

Agility is a quality that helps to take a response to a sudden situation. Agility depends on the degree of development of other qualities: speed, strength, endurance, as well as on the volume of motor skills. Skiing on modern pistes requires a skier quick response to change difficult terrain. An important role here is played by the mobility of excitatory and inhibitory processes in the nervous system.

Equilibrium is the ability of the skier to maintain the stability of the body position in a single-support position in a sliding step. The ski runs are based on sliding in a single support position. A skier with a good sense of balance achieves good, economical technique. Balance training can take place in two ways: using balance exercises and improving the analyzers that maintain balance (separately vestibular and motor). For people with a weakened balance function, the second method is more effective.

In training young skiers-racers, the following methods are used: uniform, variable, interval, repetitive, competitive.

The uniform method is characterized by the fulfillment of a training load with a heart rate of 150 ± 10 beats / min, in exercises of special and general impact. An increase in heart rate up to 160 beats / min is possible at the end of the ascent. The duration of the load is from 30-40 minutes to 2-3 hours.

The variable method is characterized by the implementation of a cyclic load at a heart rate of 160 ± 10 beats / min with mild rest intervals.

Studies have confirmed that the greatest effect is obtained not with switching from weak to strong intensity, but long-term work at the optimal mode with a pulse rate of 160-170 beats / min. Studies of sports doctors show that physical activity with a heart rate of 160-170 beats / min is the most optimal for increasing the performance of the cardiovascular system (1,4, 5, 19, 20).

The interval method is characterized by a combination of work (heart rate 170 + 10 beats / min) with clearly defined rest intervals. The place of the interval method for creating the base of special endurance is determined by the tasks of the training process. The duration of work at a heart rate of 170 + 10 beats per minute in the first workouts is no more than 90 s, and then the duration increases. There are fast and slow versions of the interval method: a) with short rest intervals (against the background of underrecovery), b) with long rest intervals (relatively complete recovery).

There are still not leading training methods for senior skiers, but they occupy an important place in the educational process of young skiers. One of them - circuit training, which requires continuous execution of exercises on shells, with shells or without shells. One of the most important methods for young skiers-racers is play. Game trainings serve to foster motor coordination and the development of all physical qualities. Skiers are advised to play basketball, football, volleyball, rounders. The volume of game trainings at a particular stage of preparation is determined by the tasks of this stage (18-20, 29-32, 34, 37, 39).

Studies have found that a high level of fitness, acquired in the preparatory period, has a positive effect on the growth of sports results in the competitive period (2, 11, 15-17, 21, 28, 34, 38). This phenomenon in sports is called the transfer of fitness (17). Reasonably alternating the means of general and special training, it is possible to increase the volume and intensity of the training load, which ultimately will lead to an increase in sports results among young skiers-racers.

Thus, the analysis of literary sources convincingly proves that the improvement of the training process of young ski racers should be carried out taking into account age characteristics and the reserve capacity of their body. Only in this case, results that are significant for the practice of youth sports can be obtained.

CHAPTER II .

TASKS, METHODS AND RESEARCH ORGANIZATION RESEARCH TASKS

1. To reveal the influence of an increased volume of training loads of maximum intensity in various training means on the sports result of young skiers-racers.

2. To establish the availability and effectiveness of training loads of maximum intensity on the body of young athletes

RESEARCH METHODS

1.Analysis of scientific and methodological literature.

2. Pedagogical observations.

3.Medical and biological methods.

4. Pedagogical experiment.

5. Mathematical and statistical processing of the data obtained.

1.Analysis of scientific and methodological literature

For a deeper acquaintance with the issues of functional and special preparedness of young skiers-racers, scientific and methodological works and program-normative documents devoted to this problem were studied and analyzed.

When studying the scientific and methodological literature, attention was paid to a number of provisions that are directly related to our research: a) the structure of the preparedness of young skiers; b) physical, functional and special training skiers and athletes of other cyclic sports; c) management of the training process of young skiers and athletes of cyclic sports at various stages of the annual training cycle.

2.Pedagogical observations

Pedagogical observations were carried out for two groups of athletes. One group trained (control) according to the traditional method, the other according to a specially developed (experimental) one. In the process of pedagogical observations, the state of exercise tolerance was monitored by their appearance.

3.Medical and biological methods

Testing of the athletes' functional capabilities was carried out in laboratory conditions, after a day of rest. To determine the functional indicators, the following research methods were used:

1. Pulse monitoring.

Throughout the study, heart rate was recorded using monitors heart rate"Polar". Their work is based on the continuous recording of electrical signals from the heart, which are perceived by the electrodes of the chest belt and then transmitted to the heart rate monitor. The technology used is the most reliable way to measure heart rate. The resulting heart rate values ​​were used to determine physical performance of the studied athletes.

2. Determination of physical performance using bicycle ergometric testing.

Physical performance of young athletes was assessed by the PWC value 170 It is known that with standard muscle work, the heart rate can be used as a reliable criterion for physical performance. Therefore, to assess physical performance, the PWC value was taken 170 defined as the power at which the subject's heart rate is set at 170 beats per minute

To determine physical performance and physiological characteristics, the bicycle ergometric method was used to determine the PWC 170 ... The subject was asked to perform two loads of moderate intensity (for example, 300 and 700 kgm / min) with a pedaling frequency of 65-75 rpm and a duration of 4 minutes each with an interval of 4 minutes for rest and taking the indicators of the reaction to the load of the cardiovascular system. The first load was selected so that the heart rate reached 120-140 beats / min, and the second up to 170 beats / min. The data were entered into the protocol. PWC calculation 170 was conducted by known formula proposed by V.L. Karpman et al. (4, 5):

PWC 170 = W 1 + (W 2 -W 1) x (170-f 1) / (f 2 -f 1), where

W 1 -the power of the 1st load;

W 2 -the power of the 2nd load;

f 1 - heart rate at the end of the 1st minute;

f 2 - Heart rate at the end of the 2nd minute.

The maximum oxygen consumption was determined by an indirect method and was calculated using the formula proposed by V.L. Karpman et al. (3):

IPC = 2,2 NS PWC 170 +1070

4.Pedagogical experiment

To study the impact of the training loads used in the practice of training young skiers-racers, a complex of pedagogical and physiological tests was applied, which adequately reflect the orientation of the educational and training process, as well as the physical and functional readiness of young athletes.

At the beginning of the pedagogical experiment, 2 groups of skiers-racers were formed, equal in terms of the level of GPP and TFP. These groups are presented in Table 3.

Average test results in the formation of skiers-racers in the control and experimental groups.

Table 3

In a pedagogical experiment, we studied the use of training loads of maximum intensity in the annual training cycle of young skiers-racers 13-14 years old.

Tables 4, 5, 6 and 7 provide approximate plans for weekly training cycles for young skiers.

An approximate plan of a weekly training cycle at the first stage of the preparatory period

Table 4.

Days of classes	Training aids		Intensity
	Roller skiing. Sport games. Stretching and relaxation exercises. Slow running, walking, general developmental strength exercises on shells. Specific strength exercises. Sport games. Flexibility and relaxation exercises. Running, walking, imitation walking with weights in the ups. Multi-jump running on the water. Stretching and relaxation exercises. Slow running, walking. General developmental and specific strength exercises. Pole imitation in medium rugged terrain. Sports and outdoor games (in the form of relay races). Flexibility and relaxation exercises.	Uniform Repeated Uniform Competitive	Medium, large

An approximate plan of a weekly training cycle at the II stage of the preparatory period

Table 5

Days of employment	Training tools		Intensity
	Roller skiing on rough terrain. Simulation exercises in place, in motion. Sport games. Stretching and relaxation exercise. Warm up. Slow running, walking. Uphill imitation with sticks in medium-rugged terrain. Walking with simulated hand movements on rugged terrain. Sports and outdoor games. Cross-country running on soft ground. Roller skiing relaxation exercises Slow running, walking. ORU. Acceleration up to 50m. various relay races (travel time up to 1 min.), rest interval in the form of light jogging. Outdoor games.	Variable Uniform Repeated Competitive, play	Medium, strong Medium, large

An approximate plan of a weekly training cycle at the III stage of the preparatory period

Table 6

Days of employment	Training tools		Intensity
	Slow running, walking, ORU. Uphill imitation with sticks in medium-rugged terrain. Sports and outdoor games. Cross-country running, rolling skis. Relaxation exercises. Exercises related to work processes. Stepping imitation with weights in lifts. Many jumps. Stretching exercises. Slow running, walking, ORU. Acceleration up to 60m. Various relay races (travel time up to 1 min.). Rest interval in the form of a light jog.	Uniform Repeated Uniform Competitive, playful	Medium, large

An approximate plan for a weekly training cycle in a competitive period.

Table 7

Days of employment	Training tools		Intensity
	Moving to the place of skiing in deep snow (no poles). Improving ski technology. Skiing on loose snow alternating on a well-groomed track. Moving to the place of training in deep snow, alternating with moving along a well-groomed track. Working on the technique. Variable workout on medium rugged terrain 6-8 km. Uniform skiing on slightly and heavily rugged terrain. Specific strength skiing exercises. Labor processes. Cross. Moving to the training circle on loose snow, alternating with moving along a well-groomed track. Variable workout with acceleration elements on uphill and flat. Moving to the base on loose snow.	Uniform, variable Variable Uniform, variable Variable	Medium, large Medium, large Average, maximum

The main difference is training programs ah was that during the study - a one-year training cycle - young athletes from the experimental group performed a larger volume of cyclic loads (approximately 4-5% of the OECN), exceeding the intensity of the competition than skiers in the control group.

5.Mathematical and statistical processing of the obtained data

For the analysis of the obtained data, the generally accepted methods of statistical processing were used in the work.

All calculations were performed on an IBM personal computer using an Excel electronic sheet.

Organization of research

The study was carried out on the basis of the Children's and Youth Sports School No. 1 in Novomoskovsk from May 2006 to April 2007. The object of the study was skiers-racers 13-14 years old, having the qualification of the 2nd sports category.

CHAPTER III .

USE OF TRAINING LOADS OF MAXIMUM INTENSITY IN AN ANNUAL TRAINING CYCLE FOR SKIERS - RACERS 13 - 14 YEARS OLD

The analysis of the scientific and methodological literature revealed that the improvement of the indicators of the functional readiness of skiers-racers has a significant effect on the level of their sporting achievements in cross-country skiing. The severity of the selective character of functional specialization is mainly due to the parameters (intensity and volume) of the training load, which largely determines the degree of its impact on the athlete's body.

At the stage of initial specialization, the growth of sports results of young skiers-racers is associated with a steady increase in the total volume of training loads, both in the competitive and in the preparatory period. However, it is not always taken into account that the age period of 13-14 years is favorable not only for the development of aerobic abilities, but also for speed-strength qualities and speed endurance. In this regard, the optimal ratio of the anaerobic and aerobic components of the training load can also be considered a factor in increasing the functional reserves of the body of young athletes. Therefore, the purpose of our research was to establish the dependence of the indicators of the functional state and sports results of young skiers-racers on the intensity and volume of the training work performed.

To determine the initial level of functional readiness of skiers of both groups at the beginning of the experiment (May 2006), physical performance was tested according to the value of PWC 170 determined by the bicycle ergometric method (the values ​​of VO2 max and PWC 170 were considered). control exercises, characterizing the levels of general endurance and special readiness of young skiers-racers. In the preparatory period, such a test was a cross at a distance of 1 km, and in the competitive period - cross-country skiing for 3 km with a classical style and for 5 km with a free style. The results in 1 km running were recorded in May 2006, and the results in cross-country skiing in December 2006. These terms corresponded to the beginning and the end of the periods, and therefore gave a completely objective picture of the levels of physical and special fitness of the observed athletes.

Physiological indicators of physical working capacity and average results in tests of young skiers-racers at the beginning of the experiment are presented in Table 8.

As can be seen from the presented data in Table 8, both groups did not significantly differ in all average indicators, therefore, it can be considered that the levels of their general endurance, special and functional readiness at the beginning of the pedagogical experiment were the same.

Average indicators and test results of skiers in the control and experimental groups at the beginning of the experiment.

Table 8

When determining the intensity of training and competitive loads, we were guided in our research by the classification of loads presented in the "Program for Youth Sports School" (12). Mainly, the intensity of training loads was determined by heart rate indicators, as well as the speed of passing a segment of the distance, determined in% of the competitive speed. These loads included the maximum and high intensity zones. The main characteristics of the maximum and high intensity zones are presented in Table 9.

Classification of the intensity of training loads of young skiers-racers at the stage of initial sports specialization (12).

Table 9

Thus, skiers of the experimental group used a higher-speed training load to a greater extent in the main means of training, used both in preparatory (running, cross-country with imitation of ski runs at intervals of 100-500 m, movement on roller skis), and in the competitive periods (movement with maximum speed on skis on sections 100 - 800 m). The main parameters of the training load of young skiers-racers in the preparatory period are presented in Table 10.

From table. 10 it can be seen that with the same duration of training sessions, the total volume of cyclic load (CFC) in skiers of the control group was significantly higher than in the experimental one. The difference in this indicator was 140 km. But if you look more closely, we will find that the skiers of the experimental group had an advantage in volumes exceeding the competitive speed of movement in the main means of training. In other zones of intensity, the volume of training work done was higher among the athletes of the control group.

The main parameters of the training loads of young skiers 13-14 years old in the preparatory period 2006-2007.

Table 10

INDICATORS	Preparation period
	The ex. group	Cont. group
Number of training days
Total Cyclic Load (km)

At the end of the pedagogical experiment (April 2007), the athletes of these two groups again underwent bicycle ergometric testing of physical performance. We also compared the results shown in the preparatory period in the 1 km run and the results of the winter cross-country skiing competitions in the 2006-2007 season. Physiological indicators of physical working capacity and average results in tests of young skiers-racers at the end of the experiment are presented in Table 11.

Average indicators and test results of skiers in the control and experimental groups at the end of the experiment.

Table 11

The presented data show that after the conducted pedagogical experiment there is an increase in the indices of physical working capacity and VO2 max, as well as the results in 1 km running and cross-country skiing among athletes of both groups. However, in the experimental group, the increase in indicators is more pronounced.

The reliability of differences between the athletes of the control and experimental groups in terms of physical performance and VO2 max was not found (p> 0.05), since the maximum intensity loads do not contribute to an increase in aerobic performance. However, there is a pronounced tendency to an increase in these indicators among the athletes of the experimental group.

Competitions in 1 km running were held at the beginning of October, but there was no noticeable advantage of the athletes in the experimental group (p> 0.05).

The training process in the competitive period for young skiers of the experimental group was continued according to the same methodology. The main parameters of the training load of young skiers-racers in the competitive period are presented in table. 12.

The main parameters of the training loads of young skiers 13-14 years old in the competition period 2006-2007.

Table 12

INDICATORS	Competition period
	The ex. group	Cont. group
Number of training days
Number of training sessions
Total duration of classes (hour)
Total Cyclic Load (km)
Load volume (km) of different intensity (in% of the competition): 100-105%
PSU and strength exercises (hour)
Sports and outdoor games (hour)

Note: * - in brackets, after the absolute values ​​of the load volumes, the relative ones are indicated, expressed in%.

The main criterion confirming the effectiveness of the use of training loads in the preparatory and competitive periods, in intensity exceeding the competitive ones, was the comparison of the results of athletes in the control and experimental groups, shown in cross-country skiing.

If in the first competitive season the results in cross-country skiing among young athletes of both groups were the same, then in the second competitive season the skiers of the experimental group are significantly ahead of their peers from the control group.

From the data given in Table 11 it can be seen that the athletes of the experimental group had a clear superiority at a distance of 3 km in the classical style (11 min 51 s for the experimental and 12 min 20 s for the control) and 5 km in the free style (16 min 43 s 17 min 21 c, respectively), which confirms the reliability of differences in the results of cross-country skiing between athletes in the control and experimental groups (p< 0,05).

Consequently, it can be argued that young skiers of the experimental group achieved higher sports results in the competitive period due to the fulfillment of a larger volume of maximum intensity loads with their rational combination with work in zones of medium and moderate intensity throughout the entire annual training cycle.

CONCLUSIONS

1. The use of training loads of maximum intensity in the annual training cycle among young skiers-racers of the experimental group of 13-14 years old had a positive effect on improving their sports results in cross-country skiing.

2. Uniform distribution of maximum intensity loads in the annual training cycle increases the effectiveness of the training process of young skiers-racers 13-14 years old. As a result of the conducted pedagogical experiment, it can be recommended to use in the educational and training process of young skiers loads that exceed the competition by 3.5-4% in intensity, with the total volume of cyclic loads - 2193 km.

3.After the conducted pedagogical experiment, there is an increase in the indices of physical working capacity and VO2 max in athletes of both groups. The reliability of differences between the athletes of the control and experimental groups in terms of physical working capacity and MOC was not found (p> 0.05), since the loads of maximum and high intensity do not contribute to an increase in aerobic working capacity. However, there is a tendency to an increase in these indicators among the athletes of the experimental group.

BIBLIOGRAPHY

1. Balsevich V.K. Human Ontokinesiology. - M: Theory and practice of physical culture, 2000.- 275 p.

2. Butin I.M. Long-term training of young skiers-racers // Sat. "Skiing". - M .: FiS, 1987. - Issue. 2. - S. 51 - 55.

3. Karpman V.L., Gudkov I.A., Koydinova G.A. Indirect determination of maximum oxygen consumption in highly qualified athletes // Theory and practice of physical culture. -1980. - N 1. - S. 37-41.

4. Karpman V.L., Belotserkovsky Z.B., Gudkov I.A. Study of physical performance in athletes. - M .: FiS, 1980.-93 p.

5. Karpman V.L., Belotserkovsky Z.B., Gudkov I.A. Testing in sports medicine. -M .: FiS, 1988.-208 p.

6. Kvashuk P.V., Korzhenevsky A.N. Influence of loads of different intensity on the functional state of young skiers-racers // Theory and practice of physical culture. -1999. - N 1. - S. 27-30.

7. Kvashuk P.V., Korzhenevsky A.N. The effectiveness of continuous and repeated methods of training young athletes // Theory and practice of physical culture. -1991. - N 4. - S. 42-46.

8. Korzhenevsky A.N., Kvashuk P.V., Ptushkin G.M. New aspects of complex control and training of young athletes in cyclic sports // Theory and practice of physical culture. - 1993. - N 8. - S. 28-33.

9. Kuznetsov V.K. The development of specific strength in young skiers-racers in the annual training cycle. "Skiing". - M .: FiS, 1988.-Issue. 1.- S. 16-18.

10. Kuznetsov V.K., Konstantinov A.T., Bryankin SV. Topical issues of the selection system for skiers-racers // Sb. "Skiing". - M.: FiS, 1989. -Vyp. 1. - S. 5 - 7.

UDC: 796.922 TRAINER

TRAINING METHODS FOR VETERAN SKIERS IN THE ANNUAL CYCLE

I.A. Ilinykh

Tobolsk State Pedagogical Institute named after DI. Mendeleeva, Tobolsk Doctor of Pedagogical Sciences K.S. Dunaev

Moscow Institute of Public Utilities and Construction, Moscow

METHODS OF TRAINING VETERANSKIERS IN A YEAR CYCLE ¡.A. Ilinykh

Tobolsk state pedagogical institute named after D.I. Mendeleev, Tobolsk K.S. Dunaev, Dr. Hab. Moscow institute of public utilities and civil engineering, Moscow

Key words: training methods, veteran-skiers, year training cycle.

At the present time the priority direction of state social policy is strengthening of human physical and spiritual health. Here state strategy is associated with a considerable increase of the social role of physical culture and sport aimed at wide use of the range of means and methods of physical culture and sport in prevention of diseases and strengthening of health of the population, extension of active creative long living and organization of leisure. The purpose of the present research was to develop the matters of theory and methods of training veteranskiers, basis of management of the quoted process. The world sports-research immunity widely uses the term of "sport for all" to determine different types and forms of physical activity, realized occasionally or regularly to strengthen health, leisure, entertainment, communication, self-perfection, participation in competitions, based on individual requirements and interests of an individual.

Management of the training process of veterans presupposes performance of certain actions, directed on the achievement of individual target of training, design of effective training, preservation and strengthening of health. The problems of self-control of veterans or conducting trainings are of special importance. The workout of the methods programs of sports health-improving training for veteran-skiers of different genders, age and qualification, training independently is stipulated in the paper.

The use of the subjected program of training veteran-skiers in a year cycle promotes both increase of efficiency of skiing training, good sports-technical results and improvement of their physical status, strengthening health, emotional disposition, body exercise performance. Moreover it can prolong the term of active occupations of physical culture and sport, resulting in the long life of the engaged ones and their active labor activity.

Key words: training methodology, veteran skiers, annual training cycle.

Physical culture and sports occupy one of the first places among the numerous means of improving and strengthening the human body. Improvement of the general population Russian Federation should be one of the priority areas. At the present stage of development of the world community, there are tendencies of a sharp deterioration in the health of the entire population of the planet, especially in regions with unfavorable climatic and socio-economic conditions. The average life expectancy of the population of the Russian Federation is decreasing every year, and the indicators for the consumption of alcohol, tobacco and drugs are no less alarming. There are many reasons for this, but one of the main ones can be called hypodynamia (limited movement) modern man... In this regard, it is necessary to search for new forms, means and methods of improving the health of the population.

Relevance. The priority direction of the social policy of the state at the present time is the strengthening of the physical and spiritual health of a person. In this situation, the state strategy of actions is associated with a significant increase in the social role of physical culture and sports, aimed at the widespread use of the arsenal of means and methods of physical culture and sports in the prevention of diseases and strengthening the health of the population, prolonging active creative longevity, and organizing leisure activities.

It is well known that regardless of age, based on systematic use physical training conditions are created that increase the body's resistance to various unfavorable factors, radiation, lack of oxygen, diseases.

It should be borne in mind that the most common and striking physiological reason contributing to the deterioration of the functional capabilities of an older person is a constant decrease in his adaptive ability to changing environmental conditions.

A separate issue is the maintenance of the conditioning abilities of people who were previously actively involved in sports, in whom the need for motor activity has already been formed, but the content of this activity (types of motor activity, volume and intensity of physical activity) from the point of view of the adequacy of their state of health has not been determined. In addition, this category of trainees is rarely included in regular medical examinations (like leading athletes) and trains independently.

Therefore, the development of questions of the theory and methods of training veteran skiers, the basics of managing this process seems to be very relevant.

The world sports and scientific community widely uses the concept of "sport for all" to refer to various types and forms of physical activity, which is carried out occasionally or regularly with the aim of improving health, recreation, entertainment, communication, self-improvement, participation in competitions, based on their own needs and interests the individual.

It is known that training is a pedagogical process of artificially organized fatigue, which activates recovery processes and thereby increases the functional reserves and physical capabilities of a person.

Thanks to the concept of “sports for all”, the number of physically active citizens in developed European countries reaches 40-70% (data from J. Palm). At the same time, a disappointing figure was sounded in the report of the President of the Russian Federation in 2002: only 8-10% of the population of Russia are involved in sports and recreation activities.

In recent years, there has been an increase in the number of veteran skiers who want not only to play sports, but also to actively participate in competitions. A vivid example of this is the constantly increasing number of veteran athletes at regional, Russian and international competitions.

Currently, according to generally accepted international rules in Russia there is the following group classification of veteran skiers, both men and women (Table 1).

One of the topical issues in the training of veteran skiers is the development and scientific substantiation of the organizational and methodological foundations of the independent training of senior and elderly athletes.

Management of the training process of veterans involves the implementation of certain actions aimed at achieving an individual goal

training, building a rational workout, maintaining or strengthening health. Of particular importance are the questions of veterans' self-control or training sessions.

In addition, it is necessary to substantiate the parameters of the volume and intensity of the training load, the rational ratio of the means and methods of training and other equally important issues.

Development of methodological programs sports training wellness orientation for self-employed skiers-veterans of different sex, age and qualifications are given in table. 2.

The training of veteran skiers depends on many reasons, among which the main ones are: worldview, goals, objectives, age, conditions, material capabilities, athletic ability and some others.

What should be the frequency, duration and intensity of classes for older and older people? Experts are unanimous that for moderately trained people, the optimal frequency of exercise, providing a sufficient increase in the level of BMD with minimal risk of injury, is 3-4 times a week with an average intensity. The optimal duration of a training session depends on the intensity and fitness of the trainees. It should be noted that with a frequency of training more than 5 times a week and a duration of more than 40 minutes with medium and high intensity, the risk of overtraining and orthopedic injury increases. Apparently, the average intensity of physical activity for physically healthy people will be 70% of the VO2 max and 80% of the maximum heart rate.

Well-trained veteran athletes should train 5-6 times a week and do physical exercise with a higher intensity (more than 85% of the VO2 max or more than 90% of the maximum heart rate). During the recovery period, loads are performed with low intensity, which helps to eliminate the likelihood of disturbances in the activity of the cardiovascular system and prevent the risk of injury.

Sports games are planned mainly for 1-4 age groups. In other groups - endurance training. Clinical examination is carried out at least two to three months later.

The main audience that could be helpful recommendations, - these are already held participants of mass ski starts at various distances. Many of them regularly, even if not intensively, but still trained, and in the fall they

Table 1. Classification of veteran skiers by age

Group Age, years Group Age, years

4 45-49 10 75-79

5 50-54 11 80-84

6 55-59 12 85 and older

Table 2. Parameters of training loads of the combined team of veterans in cross-country skiing in Tobolsk for 2006-2007.

Periods Preparatory period from p / Competition period from s / hd go

Months May June July August September October November December a z o g f s V 1 2 3 4 a z o g f s V a z o g F s V

Number of workouts 10 15 18 22 18 15 24 18 140 22 18 15 10 65 205

Training hours 20 30 36 44 36 30 48 36 250 44 36 30 20 130 380

Competitions 1 1 2 4 8 4 6 4 14 22

5 HR - 120 140 beats / min 40 100 120 140 80 110 20 20 630 20 20 20 50 110 740

DANILENKO T.A. - 2014

EFFICIENCY OF APPLICATION OF INTERVAL HYPOXIC TRAINING IN THE PREPARATION OF MEN'S TEAM VETERAN SWIMMERS

E. I. Kamalova, Z. M. Kuznetsova, and A. V. Ryzhenkov - 2008

- Head of the Department of Theory and Methods of Skiing (from 1989 to 1992) of the Russian State University of Physical Culture, Sports, Youth and Tourism (SCOLIFK).

SKIER TRAINING PRINCIPLES

(continuation)

State Central Order of Lenin Institute of Physical Culture

Junior age (16-19 years old):

By this time, most skiers (but not all!) Are ready for significant training loads. Those who set sufficiently high goals for themselves are required round-the-clock training, and of a more specialized nature (an increase in the proportion of snow training, the use of special training means).

But we must not forget that a growing body needs proper rest, so excessive training is unacceptable.

Momentary achievements in the future can cause irreparable harm. I am convinced that it is for this reason that we are losing many athletes who have distinguished themselves in junior age. Cardiac muscle and heart size in junior age undergo physiological adaptation that is impossible at a later time.

The main focus of the classes is the development of endurance, which is manifested in an increase in the maximum oxygen consumption during this period by 30-40%. The second most important focus of training is development muscle strength... It is not limited to the framework of the junior age and falls on a period favorable for the development of muscle strength - from 14 to 21 years.

Adult athletes (20-40 years old):

The age of 21-30 years is the period of the highest physical capabilities of a person. Training at this time is at its peak and results are at their peak, but caution must be exercised at the start of the period. The fact is that for some skiers, development may be somewhat delayed, and in this case it is inappropriate to offer maximum training loads.

Psychological overload can also have an undesirable effect, when an athlete sees a discrepancy between results and training loads, which is especially visible in starts with the participation of the strongest skiers.

Therefore, it is justified to single out a group of young people (19-23 years old), in which the peak of training loads and sports achievements is still ahead. This period coincides with the time of making the most important life decisions (study, work, career, family).

Even more, one has to take into account life circumstances after 30 years. And although physical conditions quite allow to successfully perform at the largest competitions, there are only a few active athletes, and they require careful treatment.

Seniors (over 40):

Physical qualities are not lost very quickly with age. Aerobic performance drops by less than 4% in 10 years if the athlete remains active. Strength does not change significantly until age 55.

But anaerobic capacity declines much faster. However, the desire to compete persists quite often, especially if you set reasonable goals for yourself. Most suitable for this is training in like-minded clubs, with regular participation in competitions for veterans and in prestigious mass starts, where former athletes find satisfaction in the fight against rivals.

Training recommendations. In long-term training activities aimed at achieving high sports results, its priorities change significantly. Doesn't stay the same with age and the physical state athlete. Therefore, preparation in different ages contrasts sharply in focus, means, methods, volume and tension.

Copying the training of adult skiers in the training of young men, but with a reduced volume, is currently unacceptable. Success depends on the knowledge and diligence, talent and intuition of the coach and his student, their ability to assess the effectiveness of certain events and make the necessary adjustments.

The measure of the volume of the performed load is the kilometers covered in training (different in different means of training) and the time spent.

As a scale of intensity, you can use the relative speed of movement (as a percentage of the competitive speed for 10 km on the same track), oxygen consumption (as a percentage of the VO2 max), the heart rate (as a percentage of the average competitive speed for 10 km) and some others.

Moreover, the listed scales are linearly related to each other. All indicators have significant drawbacks. Their accuracy and objectivity are low, first of all, due to the roughness of the terrain, the variability of the sliding conditions and the variety of training means. The most informative, in our opinion, is the heart rate.

Depending on the intensity of movement, various sources of energy supply are involved in the work, different types muscle fibers, various oxidative reactions are used. The table gives an idea of ​​the energy processes when moving with a certain intensity.
Note the fundamentally important: long-term adaptations are strictly specific, only those systems of the body change and improve in those operating modes in which training process.

Development of aerobic abilities. The most important link in the preparation of a skier is the development of aerobic capabilities, which are predetermined by an increase in the size and number of mitochondria, an increase in enzyme activity, an improvement in fat metabolism and oxygen transport.

This stage of preparation is fundamental and obligatory for the skier. For the development of aerobic capabilities, long training sessions (2 or more hours) with a speed intensity of 60-80% in running, walking, cycling, rowing, skiing and roller skis are most suitable.

In training, in 20-30% of cases, it is necessary to alternate the load on the arms and legs, since in this case the increased blood supply to some of the limbs will provide an increased training effect.

The maximum involvement of all muscle groups in the work has the greatest effect on the heart. You should not get carried away by highly rugged terrain, since anaerobic energy sources will inevitably turn on when moving uphill. With an increase in fitness, the proportion of non-special exercises decreases, but the intensity of training increases.

The volume of the load performed in the training of aerobic orientation is taken into account according to the time spent. Low-intensity training promotes better use of fats as energy substrates.

The development of aerobic capacity requires 2-3 seasons. The frequency of training is 3-7 times a week (in some periods, for example, during rolling, up to 10), sometimes 2 times a day, and one training per week should be long. By the beginning of the junior age, the volume of aerobic training is recommended to be increased to 450 hours per year.

During the period of training growth, at least three endurance workouts per week are necessary, to maintain it at the proper level, also 2-3 sessions per week.

When switching to more intensive modes of operation, this is not easy. Refusal to train for endurance leads to its decrease, which in practice is often observed in the form of decreased VO2 max values ​​in winter.

The most favorable periods for aerobic training: shortly before puberty, during and immediately after. This is confirmed by the data from surveys of the dynamics of the growth of BMD.

Much of the training of young skiers should deliberately limit the speed of movement in order to stimulate the development of fat metabolism. Otherwise, this source of energy supply will become unavailable at a more mature age.

For this, in recent years, leading skiers have begun to use special training in the form of 9-10 hours of slow movement (Yu.H. Kaljusto, 1982) in order to deplete more mobile carbohydrate resources and stimulate fat metabolism.

Principles of training a skier-racer // Theory and practice of physical culture, 1992, No. 1.P.2-4.

(To be continued)

Features of sports training of a skier-racer

Sports training is a single process of upbringing, training and increasing the functional capabilities of trainees, while observing a hygienic regime.

In the process of training, a lot of educational work is carried out, as well as regular medical and pedagogical control.

Sports training includes a number of organically related sections:

1) physical training (general and special); 2) technical training; 3) tactical training; 4) psychological training; 5) theoretical training and the acquisition of self-control skills, educational work.

All of these essential links in training ensure the successful growth of young athletes.

The main method of sports training is the exercise method.

During years of preparation for young skiers, the proportion of certain sections of training changes.

Means of general and special physical training.

The harmonious development of young athletes can be carried out only with the correct use of means and methods of training over the course of many years, taking into account the age characteristics of the organism.

The division of physical training into general and special is conditional, it allows more purposeful use of various means in the process of training skiers.

general physical preparation provides the improvement of basic physical qualities, strengthening of organs and systems and increasing the functional capabilities of the body.

Means of general physical training: walking, running, games (active and sports), rowing, swimming, cycling, Athletics, gymnastics and general developmental exercises.

Means of general physical training are used to improve lagging qualities, increase strength and strength endurance leading muscle groups, with the aim of active recreation and increasing the emotionality of classes.

The goals of general physical training in the main period are morning work-out as instructed by the coach, classes before the start of the ski lesson or at the end of it, on certain days of the training cycle in sports hall or outdoors.

Means of general physical training are selected taking into account the specifics of this sport. Cyclic exercises take the leading place in the preparation of skiers. General developmental exercises are carried out mainly with movement in the terrain. Outdoor and sports games play a significant role.

During long-term training, it is necessary to observe a certain sequence in the use of general physical training means. Like a musician who, while tuning a guitar, gradually moves from a coarser, general tuning to a more subtle and perfect one, the trainer, applying OFP funds and improving the quality, must move from more general and versatile to more specialized means of training.

So, for example, for initial training adolescents develop strength in general, then - speed-strength qualities, then strength endurance, etc. Similar changes should occur with the improvement of speed qualities and endurance.

It is also necessary to know certain criteria for the level of development of the physical qualities of skiers-racers, to which one must strive in adulthood. So far, such criteria are the results of control tests conducted with the strongest skiers.

So, for example, in the 100 m race, such strong skiers as P. Kolchin, N. Anikin had the results of 12.1 - 12.0. Running at 1000 meters - 2.36-2.48, at 1500 meters --within 4.00 (A. Akentiev - 4.11). V. Hakulinen ran the distance of 3000 m at 9.35, P. Kolchin - at 8.50, H. Brenden - at 8.48, N. Anikin - at 8.51.

In the long jump from the spot, many members of the national skiing team of the Republic of Kazakhstan showed results in the range of 2.50-2.70.

Special training is aimed at developing the qualities specific to this sport.

The means of special training include: a) competitive exercises, that is, skiing exercises; b) special preparatory exercises, which contribute to the development of physical qualities, skills and abilities specific to this sport.

These are exercises that have similarities both in motor structure and in the nature of neuromuscular efforts with movements during cross-country skiing.

In the process of long-term training, the proportion of special training means increases from year to year.

Technical training- an integral part of special training. In the preparatory period, various special exercises of the skier-racer are used.

In special exercises, it is necessary to provide not only the improvement of strength and coordination of movements, but also stretching and relaxation of muscles, performing exercises in the rhythm of the skier's working movements, improving balance, etc.

The special exercises of the skier-racer must be studied even more deeply. Many questions still remain controversial and unclear: the correlation between a number of exercises and the sports results of a skier has not yet been determined. The benefits of using roller skis in the summer training of skiers-racers have not been convincingly proven, the expediency of using a number of imitation exercises has not been determined.

A.D. Soldatov, in the process of many years of work, determined that the ratio of general and special training of skiers has changed significantly over a number of years:

at 13-14 years 15-16 years 17-18 years 19-20 years

Percentage of total physical fitness 70 60 50 40

Percentage of special preparation. 30 40 50 60

Training and competition planning

Highest achievements in orienteering are possible only on the basis of careful planning of the athlete's training. The plan is drawn up by years, periods, stages of preparation. In the first years of training, an athlete should especially carefully record his results in a diary, which will allow him to conduct, together with the coach, an analysis of changes in the volume and intensity of loads in different periods, the number of starts, and the results of competitions.

More deeply with the issues of periodization of training, development and formation of sports form, you can get acquainted with the literature indicated at the end of the book.

How should training volume increase over the previous year? Usually, for boys and girls who started playing sports at the age of 15-17, the volume increases by 20-25%. For athletes who came to sports at an older age, the volume can be increased up to 30-40% (depending on training level). A common mistake of coaches and athletes is a sharp increase in the volume of training (sometimes up to 100%). As a result, instead of the expected leap in the growth of results, there is stagnation or a decrease in them. Such planning is especially dangerous when working with young athletes. When composing training programs, it is necessary to take into account the anatomical and morphological indicators and parameters of the physiological functions of athletes. As an example, we give the average indicators of the strongest orienteers and skiers in the world (Table 2).

Table 2.

Average indices of anatomical, morphological and physiological functions of the strongest orienteers and skiers

As can be seen from the table, the average indicators of women are noticeably lower than that of men. Therefore, the volume of the training load for women and boys should be approximately 65-70% of the volume of men, and for girls - 35-40%.

Now in cyclic sports there is an "explosion" of sports results at women's distances. Already at the age of 15-19, athletes are able to storm the highest achievements not only in swimming, in athletics, speed skating and skiing, but also in orienteering. At the 1974 World Championships, the silver medal was won by 19-year-old Swede K. Kuhlman, who had won almost everything a year earlier. major competitions(Swedish and Swiss five-day, three-day competition in England). The third prize-winner of the 1974 World Championship was the 18-year-old orienteer from Finland O. Borgenstrom. In our country, I. Gipsle, T.-M. Pyarnik, G. Venere, I. Tabaka, A. Zukule, O. Mukhina. This gives grounds to plan the achievement of the highest results by athletes not at the age of 22-25, but much earlier.

The basis for the success of young people is long-term intensive training and effective management of the development of sports form. However, one should not rush from one extreme to the other. Before the start of the season, you need to weigh your capabilities, outline the main competitions, draw up a preparation plan and try to withstand it to the end.

In fig. 1 shows an example of an annual competition planning training for male masters of sports.

Provision is made for a gradual increase in the volume of running training over 3 weeks and a significant reduction in the 4th. But still the volume of this week is higher than at the beginning of the previous month. During such a monthly cycle, there is an alternating effect of the processes of fatigue and recovery, which affect the muscular system, ligaments, joints. During the 4th week, the athlete has the opportunity to better satisfy personal interests. Movies, theaters, lectures are a necessary part of the training process, reducing psychological fatigue.

Annual planning has two main objectives:

An increase in the level of general and special performance in comparison with the previous year;
- achieving the best sports form for the most important competitions of the season.

To solve these problems, the training process is divided into periods (preparatory, competitive, transitional), the means and methods of training are selected, the volume and intensity of training are determined.

Preparatory period (November - April)

In the preparatory period, 2 stages can be distinguished: general preparatory - 4 months and special preparatory - 1.5 months. The main task of the training: increasing aerobic endurance, general strength training, expanding motor skills, analyzing and analyzing the past competitions, correcting maps.

Training methods and means:

1) uniform method: long running - about 4 weeks, 4-5 times a week for 1.5-2 hours (heart rate 130-140);
2) variable method: fartlek (pulse 150-180);
3) interval method;
4) complex training for the development of general strength endurance with light anaerobic work;
5) ski orienteering competitions. The ratio of aerobic and anaerobic regimes is 85: 15%.

For athletes specializing in summer orienteering, the preparatory period coincides with the main ski orienteering competitions. We recommend skiing a significant part of your workouts in winter. At the same time, the athlete prepares himself better for the summer season: performing in winter orienteering competitions with good ski training, he solves tactical and technical problems at a higher competitive speed and gradually begins to feel its exceeding more subtly, leading to errors. In addition, ski training can help protect your legs from injury from highway running. Running on the highway also causes psychological fatigue and becomes boring by the beginning of spring. Another argument in favor of winter competitions: an increasing number of data that intense loads aimed at maintaining and developing specific endurance should be at all stages of the preparatory and competitive periods.

There are specific recommendations for participating in competitions during the preparatory period. Moreover, high-class athletes within 1-1.5 months can “simulate” their preparation for the main summer competition. This makes training work more interesting. The coach and athlete receive information about the effectiveness of their training methods and, after making certain adjustments, use them in the summer. You can take part in winter orienteering and cross-country skiing competitions approximately once every 2 weeks.

The modern orienteer athlete is an athlete with excellent cross training, well-developed endurance.

With the development of endurance, which is the main task of the preparatory period, according to most trainers, the best results are provided by a combination of continuous running on long distances and interval training, because monotonous and monotonous work in the regime quickly tires the psyche of the athlete. It is the psychological “wear and tear” that sometimes negates his brilliant physical fitness. It is necessary to recommend not only varying the load regimes, but also changing external conditions (for example, changing the places where classes are held).

Training plans in the preparatory period

We provide training plans for senior male athletes. These plans are subject to change based on specific conditions. Daily recommended morning workout... A light run of 5-10 km in the morning should be part of the training system. It is a source of increased workloads with an ever-increasing time limit. In addition, it is possible to plan more efficiently the main evening workouts.

The first stage of the preparatory period begins with the development of the body's aerobic capabilities. A significant place is given to a long, even run, as well as a control test run.

What speeds should you use for long runs? The passion for speed can deplete the body after a few months, and strenuous work will not lead to better health and results. A very slow run does not give a developmental effect and does not prepare for high spring loads. The first 2 months, the main attention should be paid to a long, even running with a heart rate of 120-130 beats / min.

The pulse is measured with a short stop for 10 seconds. (with a 6-second measurement, significant inaccuracies appear in the calculation, and with a 15-second measurement, the body is already beginning to recover). Having got used to measuring the pulse, after a while the athlete already quite accurately feels the number of heartbeats on the run at various loads.

It is advisable to run on an area with sandy soil, on fallen needles. General physical fitness during this period includes exercises to develop the strength of all muscle groups, flexibility and coordination, which should be carried out in a circular manner. In inclement weather, sports games give an excellent effect.

After a month of training, you need to accurately set the pace of the run, which corresponds to the "steady" state of the body. This speed is determined empirically during the test run. Athletes, depending on their readiness, run a distance of 10 to 15 km at a uniform pace at a given pulse rate from 140 to 170 beats / min. If the second part of the distance is covered at a lower pace, it means that the pace is high and the level typical for the steady state mode is exceeded. Sometimes, on the contrary, there is a slow start. Based on this, 3 types of long, even running can be identified: strong, medium and light.

Strong characterizes running speed when steady. For example, according to the test run, it was determined that the speed corresponded to overcoming 1 km in 4 minutes. Then average running will be 4.5 min / km, and light - 5 min / km.

The load, which the athlete performs until the moment the speed falls, solves the problem of quality development. It can be taken as 100% of the training capacity at this stage. The load, which is 80-85% of the capacity, serves to maintain quality, the load - 50% - to restore it. Thus, having the data on the speed of an athlete in his steady state, the coach will not allow overtraining, which can occur in 1.5-2 months if the running speed is exceeded.

We deliberately dwelled on this, because this form of determining a steady state has not yet found widespread use among athletes. 10 years of experience in conducting a monthly test run allows us to recommend it for all groups at various stages of preparation. It is desirable to have permanent control tracks with soil that does not change much from the weather.

Below is an approximate training plan in December - January for athletes involved in cross-country and combined cross-country skiing and cross-country training (Table 3), to which should be added work with the map at home at least 3 times a week.

Table 3.

Approximate training plan in December - January for athletes involved in cross-country and cross-country training

At the age of 15-16, you can run 60-80 km per week, at 20 and older - from 100 to 160 km. After 2 months of this training, we recommend gradually introducing variable and interval training to vary the program.

We also give a training plan for February for those who compete in winter (Table 4). We proceed from the assumption that the athlete partially “simulates” the summer competitive regime by increasing and decreasing physical activity. The recommended weekly rhythm of loading and unloading training is 1: 1.

Table 3.

Training plan for February

Days of the week	1st week	2nd week	3rd week	4th week
1st	Recreation	Recreation	Cross 10 km	Recreation
2nd	Running training Variable method Fartlek 1 hour, circuit training 30 min.	Interval method 20 timesx200m. Pulse 170. Rest up to 1 min.	Running training. Fartlek 1 hour, circuit training 30 min.	Running training. Interval method 20 times x 150 m. Pulse 170 Rest 1 min.
3rd		Ski training. Uniform method 25 km. Pulse 130-140	Ski training. Uniform method 30km. Pulse 120-140	Ski training. Uniform method 20 km with map
4th	Ski training. The interval method is 3x3 km. Pulse 170	Interval training or fartlek 1.5 hours, circuit training 30 min.	Recreation	Cross-country skiing, test start 10 km
5th	Working with a map at home	Recreation	Running training. Variable method 1 hour, work with a map at home	Recreation
6th	Ski race. Check start 10 km	Ski race. Check start 15 km	Ski training. Uniform method 20 km	Running training. Fartlek 1.5 hours
7th	Ski training. Uniform method 30 km. Pulse 130-140		Ski trip 40 km	Orienteering competition

Special preparation stage

April - the last month of the preparatory period - occupies a special place in the training of an orienteer in connection with the transition to a qualitatively new training program. At the end of March, we recommend running a 15 km test run for men and 8 km for women. Those who are mainly engaged in running training in winter increase the distance to 24-30 km. As a rule, with a well-spent preparatory period, the results of athletes improve in comparison with the previous year. If the weather does not allow for the test run in March, it is transferred to April, after which, after resting for 2-3 days, they proceed to the so-called complex mountain training aimed at developing the strength and elasticity of the leg muscles. Great importance is attached to this training; sometimes top-class orienteers single out it even in an independent period.

In complex training, the volume of aerobic work decreases, but the volume of anaerobic work increases, as well as work on the development of elasticity and strength of the leg muscles. The speed qualities lost in winter time... The development of muscle elasticity ensures a more economical expenditure of forces, which will then improve the results. Increasing the elasticity and strength of muscles is achieved by training in the mountains, swamps. Of the varieties of such training, we will focus on the “uphill running” and mountain training recommended by A. Lidyard.

"Run uphill" is performed in 2 versions:

1) overcoming at a very strong rate of ascent 150 m; in the interval between each acceleration, a uniform run of 1 km on the plain; pulse on the rise 180-200 beats / min; the number of repetitions is 8-12;
2) overcoming an average rate of ascent of 100 m and returning back; pulse 170-180 beats / min; the number of repetitions is 30-40.

The second option is more convenient, because in wet April weather it is enough to choose 2 “dry” lifts for training. The ascent is overcome alternately by springy run, ski imitation or low-speed crawl. At the end - 5 km of easy running.

“Mountain training” by A. Lidyard is more purposeful. After a warm-up warm-up (running 3-5 km) the orienteer overcomes a not very steep ascent 200-700 m long. The step is springy, the raising of the knees and relaxation of the upper body are emphasized. Having finished the ascent, the athlete continues to run without tension on the plain at a slow pace of 1000 m, then quickly moves along the slope, completely relaxing. At the bottom, he runs on a flat area 2-3 segments from 100 to 300 m at half strength (for example, 2x200, 3x100 or 3x300 m). It is better if the ascent and descent are in different places. Each series is performed 1 to 5 times. At the end - 3-5 km of easy running. The total amount of running (including warm-up) is 15 km.

The first mountain training is carried out in 1-2 laps, then their number is increased depending on the fitness, training results and the health of the student. The length of the uphill segment is determined based on the athlete's ability to do the exercises correctly. “Mountain training” by A. Lidyard is carried out 3-4 times a week every other day. It offers the opportunity to combine it with technical training. The most recommended type of such training: the choice of the path between n is performed after 30 seconds. after climbing a hill or finishing a half-strength run.

At a special stage of the preparatory period, general physical training is carried out in a circular manner twice a week. The rhythm of weekly loads is 1: 1. In this case, the greatest load falls on the musculoskeletal system. It is good to apply massage 2-3 times a week or more affordable self-massage, as well as warm up the muscles of the legs. A bath is desirable.

Exemplary weekly plan training at a special stage can be as follows:

1st day. Rest, sauna.
2nd. Mountain training - 1.5-2 hours. combined with technical.
3rd. Fartlek or alternating mountain workout - 15 km. Circuit training - 30 min.
4th. Mountain training -1.5 hours.
5th. Rest, self-massage.
6th. Mountain training - 1.5 hours. Circuit training combined with technical training.
7th day. Uniform cross-country running - 30 km. If there are no conditions for training on the mountains, you need to replace it with a similar one (for example, running in a swamp, sand, just jumping training in the park). Work at home with cards at least 2 times a week.

In the last month of the preparatory period, a transition to technical training on summer terrain is carried out. In addition to purely technical training, we recommend that senior athletes improve on the ground in correcting old maps or preparing new maps, for which they allocate 2-3 days and carry out this work continuously. Its additional inclusion in the training program in April - May dramatically improves the technical and psychological readiness of the athlete. A stable mental state appears, the uncertainty characteristic of the beginning of the season disappears.

Competition period (May - September)

The main task of the competitive period is to develop and consolidate the results of training achieved in the preparatory period in order to show the best results at the most important competitions of the season. The athlete must be ready not only physically, but also morally and volitionally for the maximum mobilization of all forces in the competition. To solve these problems, competitive loads are used in training and participation in competitions, which are now assigned the main role. Without significantly reducing the volume of work in aerobic conditions, it is necessary to reduce the intensity of training loads during frequent competitions. Special attention paid special exercises aimed at improving technical and tactical skills.

Typically, 6-8 weeks after the start of the competition season, the first peak of fitness is reached. During this period, it is recommended to compete in the qualifying competitions. Then, due to some deterioration in endurance, a 4-5-week intermediate stage is introduced, during which the proportion of competitive loads decreases, and the total volume of loads in training increases. In the last week, it is good to introduce a special recovery microcycle lasting 7-10 days, during which they usually do not participate in competitions. The main purpose of the stage is to restore physical and mental strength in order to prevent a decrease in results and create a basis for subsequent performances. After that, with the help of specially targeted training and the optimal frequency of participation in competitions, the athlete increases his results and takes on a sports form.

A few words about the importance of the competition. We will call the main competitions where the athlete is preparing to show especially good results. Such competitions are often qualifiers. Preparatory (leading) we will call those that provide, in combination with training, the development of sports form. They are an integral part of training cycles and can be considered as a specific form of competitive training.

The main competitions mark certain stages of preparation, and the cycles corresponding to them should be aimed at achieving a high result. It is important before the start of the season to correctly determine the main competitions and plan your preparation, focusing on them. When assessing the role of preparatory competitions, we recommend that you compete on different tracks and with unfamiliar, equal or more strong opponents which provides a valuable competitive experience.

The frequency of participation in competitions is determined by the individual characteristics of the athlete. The number of major competitions does not exceed 4. The strongest orienteers take part in all-Union qualifying competitions, international meetings, the dates of which are known in advance. Usually they are separated from each other by time and allow you to systematically prepare for them and for the main start of the year - the all-Union championship.

For less powerful athletes, the main competitions will be the competitions of the Central Council of the Sports Society, the championship of the republic, etc.

An orienteer needs to compete once a week or 2 weeks. With good preparation, it is more effective to perform on Saturday and Sunday in a row.

One of the most common mistakes of orienteers is the pursuit of the number of starts, which is especially dangerous for boys and girls. It is no secret that many of them gain 35-40 starts only in the summer season, sacrificing their physical, mental, tactical and technical training. We recommend to compete in 10-15 events from the beginning of the year until the first major competitions of the season. Most of them can only be afforded by high-class athletes who are able to endure competitive loads without prejudice to the formation of sports form (which is rare).

In-Competition Training Plans

During this period, there is a decrease in the volume of anaerobic work and an increase in aerobic work. Compared to previous months, tempo work and work on speed endurance is halved, but the time for technical training is increased. In the weekly cycle, it is envisaged to participate in preparatory competitions with the preservation of the full load immediately before the day of the competition. The optimal variant of load distribution is selected based on the analysis of previous years of training, taking into account the individual characteristics of the orienteer. Training means: all used in the preparatory period, as well as special technical training on the ground and orienteering competitions.

Approximate weekly preparation plan for May - June

1st day. Rest, analysis of the past competitions.
2nd. Variable workout on the mountains - 1.5 hours. (one of the disassembled options for training on the mountains).
3rd. Training competition(estimate) in orienteering or even running on the terrain - 2 hours.
4th. Variable flat workout - 1.5 hours.
5th. Recreation.
6th. Complex workout- 60 minutes or a test run for 10 km.
7th day. Orienteering competition.

The weekly rhythm of the load is 1: 1.

The plan does not indicate daily morning jogging and gymnastics, which must be performed.

In July, a decrease in the competitive load and an increase in the total volume of training are envisaged. Many orienteers take holidays during this period and have the opportunity to train twice a day. We recommend that you devote the first training session (from 10:00 to 12:00) to technical training on the ground, the evening (from 17:00 to 19:00) - running.

Approximate preparation plan for July

First week- training in the form of continuous cross-country running.

1st day. Recreation.
2nd. Cross at a strong pace - 10 km, heart rate 170.
3rd. Uniform cross-country running - 20 km, heart rate 140.
4 and. Running at an easy pace - 15 km, heart rate 130.
5th. Running at a brisk pace - 10 km, heart rate 170.
6th. Variable training on the plain - 15 km, circuit training (30 min).
7th day. Long cross (2 hours) - 25 km.

The total amount of jogging per week is 100 km (excluding the morning run).

Second week.

1st day. Recreation.
2nd. Complex training on the ground (1.5 hours) -15 km
3rd. Running on the ground with a map (2 hours) - 15 km.
4th. Interval training (segments and speed at the discretion of the athlete), circuit training (30 min.).
5th. Recreation.
6th. Variable training on rough terrain (1.5 hours) - 15 km.
7th day. Orienteering competition.

Third week.

1st day. Rest, analysis of the past competitions.
2nd. Variable flat workout. Acceleration of 200-300 m - 10 km.
3rd. Test run for 15 km.
4th. Complex training - 1.5 hours.
5th. Recreation.
6th. Training with acceleration uphill (1.5 hours) -15 km.
7th day. Uniform workout on rough terrain, running with a map (2.5 hours) - 20-25 km.

After these trainings, you need to rest for 3 days and begin to carefully prepare for the upcoming major competitions.

Direct preparation for the competition

The purpose of the preparation is to achieve the peak of sports form by the time the competition starts, and the psychological attitude.

Training at this stage is carried out only before important starts no more than 3 times a season for highly qualified orienteers. As a rule, training and competition loads should be limited before major competitions. Since athletes have different abilities, each training plan is drawn up based on his capabilities.

In sports practice, the most widespread is the mode of reducing training loads for 10-12 days before the competition. The extent and nature of such a decrease sometimes determines the success of the athlete. Usually, bringing him to the competition is expressed by a gradual decrease in loads, then in the last 1-2 days he is given complete rest. However, this approach in relation to high-class athletes is not always successful. Instead of concentrating forces and energy, a disorder of adaptive mechanisms and a decrease in muscle tone may occur. This is especially evident on the first day of the competition. Full rest after the competition is also undesirable. Consequently, with a general tendency to decrease, intense training with reduced volume is followed by training with medium and low intensity. If necessary, special days are allocated for the complete restoration of the general and special performance of the athlete, the accumulation of energy for performances in competitions is achieved.

Practice recent years indicates that even on the day of the competition, training is needed to maintain tone and regulate the emotional state. Such training is called rehabilitation and is carried out for 60 minutes. in a free half of the day. The first part of the training includes tonic work, the second consists of special technical exercises that help develop a subtle sense of time, space and effort. By a similar principle, training is planned within 3-4 days after the competition. Then you can give full rest for no more than 3 days and again start increasing the load. This planning approach protects the body from sudden changes in load and promotes good performance during a long competitive season.

During the competitive period, the task of maintaining a sports form is of great importance, for which rehabilitation microcycles lasting 7-10 days are introduced.

Microcycle tasks:

1) improve motor qualities that are not supported enough high level the main means of training an orienteer;
2) to provide the body with rest and physical freshness after high loads, to keep fit.

During the recovery microcycle, all kinds of sports are used that contribute to the development of speed, coordination of movements, flexibility, and dexterity. At the same time, each athlete must find the optimal exercise rhythm for himself.

Psychological preparation for the competition

Psychological training of orienteers is a new, little-studied area. One of the most interesting problems in it is the choice of the optimal behavior mode during the competition, the decision-making in the competitive situation.

We present the following system of links of psychological preparation for competitions, common for all sports (according to A. Ts. Puni):

1) collection of sufficient and reliable information about the conditions of the upcoming competition and especially about the opponents;
2) replenishment and clarification of information about the fitness level, capabilities of an athlete or a team by the beginning of the competition;
3) correct definition and formulation of the purpose of participation in the competition;
4) the formation of socially significant motives for performing in the competition;
5) probable programming of competitive activity:
6) special preparation for meeting competitive obstacles of varying degrees of difficulty (especially unexpected) and exercise in overcoming them;
7) provision of methods of self-regulation of possible unfavorable internal states;
8) selection and use of methods of preserving neuropsychic freshness by the beginning of the competition, its restoration during the competition.

We will look at just a few points of this preparation.

Before the competition, the athlete's body undergoes complex changes called the pre-start reaction. A. Ts. Puni identifies 3 main forms of prelaunch reactions (Table 5).

Table 5.

The main forms of prelaunch reactions (according to A. Ts. Puni)

	Ready to fight	Starting fever	Starting apathy (lethargy)
Physiological indicators	All physiological processes are normal.	Strong agitation, severe autonomic shifts (significant increase in heart rate, sweating, urge to urinate, trembling, feeling of weakness in the lower extremities)	Sluggish, severely inhibited movements, yawning
Mental indicators	Mild arousal, impatient anticipation of competition, optimal concentration, self-control in behavior, a sense of strength	Severe nervousness, uncontrolled movements, absent-mindedness, forgetfulness, insecure behavior, haste, unreasonable fussiness	Lethargy, sluggishness, timidity, mood loss; desire to give up the competition, fatigue, inability to get started
Actions during the competition	Organized participation in the competition, coordinated with the tactical plan, clear orientation, precise control of the situation, all forces are tactically correctly put into action; the expected competitive result is achieved or exceeded	The athlete's activity is partially disorganized: he fights “without a head”, loses his tactical line, a sense of pace, prematurely fizzles out; does not possess motor coordination, with high technical requirements errors multiply; severe stiffness	An energetic struggle is not conducted, willpower rapidly decreases, the athlete is not able to mobilize strength; after the competition, an unused reserve of strength remains, since all actions were performed at an insufficient quality level

The athlete should be aware that competitive fever and associated symptoms will take hold of him. The coach, as a rule, seeks to have a positive influence on the formation of the pre-start reaction, resorting to various measures in the last days and immediately before the competition.

An early pre-start state begins from the moment the athlete is notified of his participation in this competition. Signs of excitement appear depending on the importance of the start. Even the thought of competition leads to an increase in heart rate, insomnia, loss of appetite may appear, a sharp reaction to the jokes of friends may appear. The athlete does not have to constantly think about the competition. Trainings in the last days should be interesting, aimed at making the athlete believe in himself. Great importance have a means of distraction (fascinating literature, favorite business).

The pre-start state arises in connection with the direct preparation for the competition on the way and upon arrival at the venue. Starting excitement begins from the moment of the start and can reach its climax during the athlete's passage of the distance.

Warm-up contributes to the regulation of the pre-start state. Athletes with severe pre-start fever should warm up calmly; a sharp warm-up is necessary for those prone to apathy.

An athlete who knows the symptoms of "pre-start fever" can pull himself together and achieve better results through self-hypnosis: “I am well trained, results recent competitions good ones, my receptivity will increase with a little arousal. " Such self-hypnosis is relatively easy to achieve. For a deeper mastery of the basics of self-hypnosis, we recommend that you familiarize yourself with the basics of psycho-regulatory training, developed by Soviet specialists.

The final stage of all psychological preparation for the competition is the direct preparation for the performance of the competitive exercise. At this time, the main task is to maximize concentration of attention, which becomes the main factor. Everything that is not related to actions in competition should disappear from consciousness. The athlete must learn not to react to external stimuli. A state arises, which KS Stanislavsky called public detachment. Here's how to answer the questions related to the prelaunch state, two-time champion countries S. Simakin shortly after the end of the all-Union championship in 1975:

- Are you worried before the competition?
- Sometimes very much. I imagine it will be difficult. For example, at this championship I was worried all the days. But I only worry until the card is issued.
- What are you thinking about a week before the competition?
- I try not to think, I distract myself from thoughts about the upcoming competitions by training, talking with friends.
- And the day before the start?
- Thorough preparation. Collection and analysis of information that is given to athletes and coaches about karts, tracks. I analyze the behavior of my opponents. Checking equipment, shoes, compass, pen, number.
- In an hour?
- All clear. Thinking about the little things.
- In 10 minutes. before the start?
- Do not be late for the start.
- At a distance?
- About anything outsider.

Transition period (October - November)

The transition period ends with an annual or six-month training cycle and sets the following tasks: a gradual decrease in load, maintenance of fitness at an optimal level, recovery of the body after a busy season, adjustment for upcoming training.

Training means: long-term light jogging, hiking, general developmental exercises, sports games, all means of recovery.

It is advisable for senior athletes and masters of sports to carry out a recovery microcycle, sometimes called a health-improving one. Its goal is to treat injuries received during the year, to improve overall health. Particular attention should be paid to the healing of diseased teeth. Untreated in the autumn-winter season, they can cause frequent illnesses. It is recommended that athletes of the lower categories resume training after a two-week active rest, since during the year the volume of their load was relatively small.

During the transition period, the technical skill an athlete; the main tool here is work on correcting maps on the ground.