RUNNING POWER
Samun damar tsarawa, tantancewa da ƙididdige ƙimar ƙoƙarin da ake ɗauka don mai gudu don motsawa a wurare daban-daban na tuddai da yanayin yanayi yana da rikitarwa.
At Arduua mu yawanci muna aiki tare da Distance da Heartrate, wanda ke aiki da kyau a mafi yawan yanayi a matsayin ma'auni na Mutum daidai da yadda horon ya kasance a gare ku.
Labari mai dadi shine cewa akwai ƙarin ma'aunin ma'auni wanda zai iya taimaka mana mu saka idanu akan ƙoƙarin ku har ma da daidai, wanda kuma yana auna ingancin tafiyarku da tattalin arzikin ku. Ana kiran wannan hanyar Power Horo da kuma auna a watts.
Ga masu tseren hanya, Power Wani ma'auni ne mai ban mamaki don lura da yadda suke aiki tuƙuru a kowane yanki na zaman gudu, ko suna gudana a kan ƙasa mai faɗi ko tudu. Ta wannan hanyar. Power ya cika ma'auni gama gari kamar bugun zuciya da pacing, saboda wutar lantarki tana bin ainihin fitowar aiki a kowane lokaci maimakon amsawar zuciyar ku ko saurin (pacing) sakamakon aikin da ake buƙata don samar da fitarwa.
David Garcia, Arduua mai horo, ƙwararren mai horarwa ne a Power don gudanar da wasanni a Jami'ar Udima ta Madrid, kuma shine mai horar da Stryd na hukuma Power horo.
A cikin shafin yanar gizon da ke ƙasa, Dauda zai ba ku ƙarin bayani game da Power da sauran hanyoyin aunawa, da fa'idojin da za a iya samu daga kowannensu.
Blog daga David Garcia, Arduua Kocin.
Don samun ikon sarrafa nauyin horarwa ga masu tserenmu, dole ne a sami ingantaccen ƙarfi da alamun ƙararrawa a wurin, wanda zai iya ba mu ingantattun nassoshi, maimaitawa, da tsayayyun nassoshi cikin lokaci. Waɗannan dabi'u za su ba mu damar ƙididdige yawan kuzarin kuzari da farashin rayuwa na zaman horon da aka tsara, sannan za mu iya ƙididdige nauyin horon kowane mai gudu, na kakar wasa.
Alamar da aka fi amfani da ita (wanda aka fi sani da na waje da na ciki) sun kasance Matsayin Zuciya (HR), Pace, Ratio of Perceived Exertion (RPE), maida hankali na lactate na jini, matsakaicin yawan iskar oxygen (VO2max), da dai sauransu Kowannensu yana da fa'ida. da gazawa idan aka kwatanta da sauran. Kuma banda wancan, takamaiman amfani da lokacin aikace-aikacen. Don haka, babu ɗaya daga cikin waɗannan alamomin da zai zama ɗaya kaɗai mai amfani kuma babu wanda ya kamata a keɓe.
Gaskiyar ita ce, daga cikin waɗannan alamomin da aka ambata a sama, wanda ya fi dacewa da kuma amfani da shi, a cikin horo na yau da kullum ya kasance a al'ada: Ƙimar zuciya da bugun jini.
Kafin zurfafa cikin iko, Ina so in haskaka iyakokin amfani da bugun jini da taki a cikin sawu.
A cikin wasu fannoni da yanayi, iko ba shakka zai zama kyakkyawan madaidaici ga masu gudu waɗanda suke son ɗaukar aikin su gaba da gaba, godiya ga fa'idodin da za mu gani.
Pulse
Lokacin amfani da ƙimar zuciya azaman alamar ɗaukar nauyi na ciki, babban iyakokinta zai kasance masu zuwa:
- Pulse jinkirin mayar da martani ya shafe shi. Jinkirin mayar da martani ga motsa jiki, musamman ƙoƙari mai ƙarfi na ɗan gajeren lokaci. A cikin waɗancan ƙayyadaddun lokuta ba zai wakilci ainihin farashin rayuwa ba.
- Pulse ba shi da ikon wakiltar babban ƙarfin ƙarfin kuzari sama da VO2max.
- Pulse yana shafar abubuwan motsin rai (danniya, tsoro,…).
- Pulse yana shafar abubuwan muhalli na waje (ƙananan yanayin zafi da ƙasa, tsayi, da sauransu) da wasu abubuwan da aka ci (kamar maganin kafeyin).
- Pulse gajiya da zubewar zuciya (bashin iskar oxygen).
- Pulse baya kula da canje-canje kwatsam cikin sauri.
Pacing
Pacing m yana nufin yadda sauri ka gudu wani tazara.
Lokacin amfani da pacing azaman alamar lodi na waje, babban iyakokinsa zai kasance masu zuwa:
- – Pacing ba shi da wakilci na rayuwa akan ƙasa mai gangare.
- – Pacing ba shi da wakilci na rayuwa tare da iska.
- – Pacing ba wakilci ba ne a fagen fasaha.
Za mu iya zurfafa zurfi cikin kowane ƙarfi da iyakoki da aka bayyana don ƙimar Zuciya da pacing (da sauran alamomi), amma wannan ba shine manufar wannan labarin ba.
Power
Ƙarfi yana nuna yawan ƙarfi da gudun da mai gudu ke yi a kowane lokaci.
Lokacin amfani Power a matsayin alama na tsanani, yana siffanta shi da abubuwa masu zuwa:
- - Power siga ne nan take (yana da amsa a zahiri ga canje-canjen gaggawa).
- – Power yana da matukar damuwa ga canje-canje a cikin gangara kuma yayi la'akari da shi a cikin darajarsa.
- – Power iskar ba ta shafe ta, (kuma tana la'akari da darajarta).
- – Power yana ba da damar ƙididdige fiye da VO2max. Haɗuwa da aerobic da anaerobic.
- – Power yana ba da damar ƙididdige nauyin waje da ƙarfi.
- – Power yana ba da damar ƙayyade ma'auni na biomechanical da ilimin lissafi don nazarin bayan bayanan.
- – Power yana ba ku damar yin tsinkaya da aikace-aikace a cikin horo (karfin wutar lantarki, Critical Power, FTP, ingantaccen aiki, dabarar gudu…)
A takaice, Power yana ba mu damar kimanta Buƙatun Metabolic daga injiniyoyi Power, yayin da yake ba mu bayanai akan Gudun Biomechanics. Nagarta da Fatique.
wadannan Power Ana samun dabi'u ta hanyar lissafin algorithm wanda yayi la'akari da Ƙarfin da aka samar don ci gaba, don shawo kan iska da kuma samar da hawan. Power .
Don haka, algorithm yayi la'akari da yawan 'yan wasa, saurin gudu, farashin makamashi, juriya na iska, haɓakar iska, gangara da nauyi, da sauransu.
Zai zama mahimmanci, lokacin shirya horo, don la'akari da mahimmancin neman babban ikon dangi a cikin aiki (w/kg) da kuma kula da masu canji masu kyau na biomechanical.
Amma bari mu koma farkon wannan rubutu. A ciki, mun fara da cewa babu wani alamar da za a iya ɗauka shi kaɗai, kuma dole ne a haɗa shi da wasu. Hakanan, a cikin wannan yanayin Power ba zai zama togiya.
Lokacin amfani Power a matsayin alamar lodi na waje, babban iyakokinsa zai kasance kamar haka:
- - Ƙasar fasaha sosai, karye, mai laushi, tare da canje-canjen canje-canje na al'ada ko kuma wanda yake da wuya a yi amfani da karfi a ƙasa.
- - Kasa mai gangara tare da gangara inda akwai wani yanki na birki mai faɗi sosai.
Saboda haka, kuma a matsayin taƙaitaccen taƙaitaccen wannan post, zamu iya cewa takardar sayan magani na horo da amfani da shi Power a matsayin alama da hanyoyin samun bayanai don nazarin bayansa za su dace sosai a cikin yanayin da:
- - Yanayin yana da kyau ga aikace-aikacen karfi a kan ƙasa (waƙa, kwalta, hanya mai santsi ...),
- - A cikin yanayin da ingantaccen gangara ya zama abin gama gari a cikin horo.
- - A cikin horo mai ƙarfi sosai ko tare da ɗan gajeren lokacin kisa.
- - Dogon zaman zaman tare da yanayin gajiya sosai.
- – Halin da muke son inganta fasahar tseren ‘yan wasa.
- – Halin da muke son inganta inganci da tattalin arzikin tafiyar da tseren.
- - Halin da muke so mu rage yawan raunin da ya faru.
Kuma ba shakka, zai zama cikakkiyar aboki idan muka haɗa shi kuma muka bincika shi tare da sauran alamomi kamar HR (daidaicin zuciya, alal misali), RPE (ƙasa, gajiya,…), motsa jiki mai lebur (daidaitaccen gudu, da sauransu…) .
Don haka, idan nufin ku shine inganta aikin ku, ƙwarewar ku a tseren, inganta fasahar ku, ko rage yiwuwar rauni, da sauransu, kada ku yi jinkirin fara amfani da su. Power a cikin horonku.
Idan kuna son fara horo da Power kuma ana horar da ni, don Allah a duba Arduua Ƙwararrun Koyarwa don ƙarin info.
/David Garcia. Arduua Coach