RUNNING POWER
ʻO ka hiki iā ia ke hoʻolālā, kālailai a helu ʻana i ke kiʻekiʻe o ka hoʻoikaika ʻana e neʻe ai ka mea kukini ma nā ʻano ʻano ʻāina puʻu a paʻakikī ke ʻano o ka wā.
At Arduua hana maʻamau mākou me ka mamao a me ka puʻuwai, e hana maikaʻi ana i ka hapa nui o nā kūlana ma ke ʻano he ana hoʻokahi i ka paʻakikī o ke aʻo ʻana iā ʻoe.
ʻO ka nūhou maikaʻi, aia kekahi ana ana ʻē aʻe e hiki ke kōkua iā mākou e nānā pono i kāu kiʻekiʻe o ka hoʻoikaika ʻana, ʻo ia hoʻi ke ana ʻana i kāu holo pono a me ka hoʻokele waiwai. Kapa ʻia kēia ʻano hana Power Hoʻomaʻamaʻa a ana ʻia i nā watts.
No ka poe kukini ala, Power He metric kupaianaha e nānā i ka paʻakikī o kā lākou hana ʻana i kēlā me kēia māhele o kahi kau holo, inā lākou e holo ana ma ka ʻāina palahalaha a i ʻole ka piʻi. Ma kēia ʻano, Power hoʻopiha i nā anana maʻamau e like me ka puʻuwai puʻuwai a pacing, no ka mea, e hahai ana ka mana i ka hana maoli i kēlā me kēia manawa ma mua o ka pane o kou puʻuwai a i ʻole ka wikiwiki (pacing) i loaʻa mai ka hana i koi ʻia no ka hoʻopuka ʻana.
David Garcia, Arduua mea hoʻomaʻamaʻa, he mea hoʻomaʻamaʻa kūikawā ma Power no ka holo haʻuki ma ke Kulanui ʻo Udima o Madrid, a ʻo ia hoʻi ke kumu aʻoaʻo Stryd no Power aʻo.
Ma ka pou blog ma lalo, e haʻi hou aku ʻo David iā ʻoe Power a me nā ʻano ana ʻē aʻe, a me nā pōmaikaʻi e hiki ke loaʻa mai kēlā me kēia.
Blog na David Garcia, Arduua Kaia.
I mea e hiki ai ke hoʻomalu i ka ukana aʻo no kā mākou poʻe kukini, pono e loaʻa i ka ikaika hilinaʻi a me nā māka leo ma kahi, hiki iā mākou ke hāʻawi iā mākou i nā kuhikuhi kūpono, hoʻihoʻi hou, a paʻa i ka manawa. E ʻae kēia mau waiwai iā mākou e helu i ka ikehu a me nā kumukūʻai metabolic o nā papa hoʻomaʻamaʻa i hoʻolālā ʻia, a laila hiki iā mākou ke koho i ka ukana aʻo a kēlā me kēia mea holo, no ke kau.
ʻO nā hōʻailona hoʻohana nui loa (i kapa ʻia ma waho a me loko) ʻo ia ka Heart Rate (HR), Pace, Ratio of Perceived Exertion (RPE), koko lactate concentration, maximum oxygen consumption (VO2max), etc. ʻO kēlā me kēia o lākou kona pono. a me nā palena i hoʻohālikelike ʻia me nā mea ʻē aʻe. A ma waho aʻe o kēlā, kahi hoʻohana kikoʻī a me ka manawa noi. No laila, ʻaʻohe o kēia mau māka e hoʻohana wale ʻia a ʻaʻohe pono e kāpae ʻia.
ʻO ka ʻoiaʻiʻo, ʻo kēlā mau māka i ʻōlelo ʻia ma luna nei, ʻo ka mea maʻalahi a hoʻohana ʻia, i ka hoʻomaʻamaʻa ʻana i kēlā me kēia lā, ʻo ia ka: Heart rate and Pacing.
Ma mua o ka ʻimi ʻana i ka mana, makemake wau e hōʻike i nā palena o ka hoʻohana ʻana i ka pulse a me ka wikiwiki i ka holo ʻana.
Ma kekahi mau ʻano aʻo a me nā kūlana, ʻaʻole kānalua ka mana i mea kōkua maikaʻi no kēlā poʻe kukini e makemake e hoʻonui i kā lākou ʻoihana, mahalo i nā pōmaikaʻi a mākou e ʻike ai.
Pulse
I ka hoʻohana ʻana i ka puʻuwai puʻuwai ma ke ʻano he hōʻailona ukana kūloko, ʻo kāna mau palena nui e like me kēia:
- Pulse pili ʻia e ka pane hoʻoulu lohi ʻana. Hoʻopaneʻe ka pane ʻana i ka hoʻoikaika kino, ʻoi aku ka nui o nā hoʻoikaika ikaika no ka wā pōkole. I kēlā mau hihia kikoʻī ʻaʻole ia e hōʻike i ke kumukūʻai metabolic maoli.
- Pulse ʻAʻole hiki ke hōʻike i nā hana metabolic kiʻekiʻe ma luna o VO2max.
- Pulse pili ʻia e nā kumu manaʻo (koʻikoʻi, makaʻu,…).
- Pulse Hoʻopili ʻia e nā mea kūlohelohe o waho (ke kiʻekiʻe a me ka haʻahaʻa haʻahaʻa, ke kiʻekiʻe, a me nā mea ʻē aʻe) a me kekahi mau mea i hoʻohana ʻia (e like me ka caffeine).
- Pulse pili ʻia e ka luhi a me ke kahe ʻana o ka naʻau (oxygen aie).
- Pulse ʻaʻole ʻike i nā loli koke o ka wikiwiki.
Pacing
Pacing ʻo ke ʻano o ka holo wikiwiki ʻana i kahi mamao.
Ke hoʻohana nei i ka pacing ma ke ʻano he hōʻailona ukana waho, ʻo kāna mau palena nui e like me kēia:
- – Pacing ʻAʻole hōʻike ʻia ka metabolically ma ka ʻāina sloping.
- – Pacing ʻAʻole ia he ʻano metabolically me ka makani.
- – Pacing ʻAʻole ia he ʻelele ma ka ʻāina ʻenehana.
Hiki iā mākou ke hele hohonu i kēlā me kēia o nā ikaika a me nā palena i hōʻike ʻia no ka Heart rate a pacing (a me ke koena o na hoailona), aka, aole ia ke kumu o keia 'atikala.
Power
Hōʻike ka mana i ka nui o ka ikaika a me ka wikiwiki o ka mea holo i kēlā me kēia manawa.
I ka wā e hoʻohana ai Power ma ke ʻano he hōʻailona o ka ikaika, ua ʻike ʻia e nā ʻano penei:
- - Power ʻO kahi ʻāpana hikiwawe (he pane koke koke ia i nā loli wikiwiki).
- – Power ʻoluʻolu loa i nā loli o ka slope a noʻonoʻo i kona waiwai.
- – Power ʻaʻole i hoʻopilikia ʻia e ka makani, (manaʻo ʻia ʻo ia i kona waiwai).
- – Power hiki ke helu ma mua o ka VO2max. Hoʻohui i ka aerobic a me ka anaerobic.
- – Power hiki ke helu i ka ukana o waho me ka ikaika loa.
- – Power hiki ke hoʻoholo i nā metric biomechanical a me physiological no ka nānā ʻana ma hope.
- – Power hiki iā ʻoe ke hana i nā wānana a me nā noi i ka hoʻomaʻamaʻa (power curve, Critical Power, FTP, holo pono, ʻenehana holo…)
I ka hōʻuluʻuluʻana, Power hiki iā mākou ke koho i ka Metabolic Demand mai ka mīkini Power, ʻoiai e hāʻawi mai iā mākou i ka ʻikepili ma Running Biomechanics. Pono a me ka luhi.
mau Power Loaʻa nā waiwai ma o ka helu ʻana o kahi algorithm e noʻonoʻo ana i ka Power i hana ʻia e holomua, e lanakila ai i ka makani a e hoʻohua i ka piʻi. mana .
No laila, noʻonoʻo ka algorithm i ka nui o ka mea haʻuki, ka wikiwiki, ke kumukūʻai ikehu, ka pale ʻana i ka ea, ka helu aerodynamic, slope a me ka umekaumaha, a me nā mea ʻē aʻe.
He mea nui ia, i ka wā e hoʻolālā ai i ka hoʻomaʻamaʻa ʻana, e noʻonoʻo i ke koʻikoʻi o ka ʻimi ʻana i kahi mana pili kiʻekiʻe i ka hana (w/kg) a me ka hoʻokele maikaʻi ʻana i nā ʻano biomechanical.
Akā, e hoʻi kākou i ka hoʻomaka ʻana o kēia pou. I loko o ia mea, ua hoʻomaka mākou ma ka ʻōlelo ʻana ʻaʻole hiki ke manaʻo ʻia ʻaʻohe marker hoʻokahi wale nō, a pono e hui pū ʻia me nā mea ʻē aʻe. Eia kekahi, ma keia hihia Power ʻaʻole ia he ʻokoʻa.
I ka wā e hoʻohana ai Power ma ke ʻano he hōʻailona ukana waho, ʻo kāna mau palena nui e like me kēia:
- - ʻO ka ʻāina ʻenehana loa, haʻihaʻi, palupalu, me ka hoʻololi mau ʻana o ke kuhikuhi a i ʻole ka paʻakikī o ka hoʻopili ʻana i ka ikaika i ka lepo.
- - ʻĀina haʻahaʻa me nā pali kahi i ʻōlelo ʻia ai kahi ʻāpana braking eccentric.
No laila, a ma ke ʻano he hōʻuluʻulu manaʻo o kēia pou, hiki iā mākou ke ʻōlelo i ka prescription o ke aʻo ʻana a me ka hoʻohana ʻana Power ma ke ʻano he hōʻailona a me ke ʻano o ka loaʻa ʻana o ka ʻike no kāna loiloi hope e kūpono loa i nā kūlana i:
- - Maikaʻi ka ʻāina i ka hoʻohana ʻana i ka ikaika i ka ʻāina (track, asphalt, smooth path…),
- - I nā hihia inā he kumu maʻamau ka slope maikaʻi i ke aʻo ʻana,
- - I ka hoʻomaʻamaʻa ikaika loa a i ʻole me kahi manawa hoʻokō pōkole loa.
- - Nā kau lōʻihi me kahi kumu luhi loa.
- – Nā kūlana a mākou e makemake ai e hoʻomaikaʻi i ka ʻenehana holo ʻana o ka mea haʻuki.
- - Nā kūlana a mākou e makemake ai e hoʻomaikaʻi i ka pono a me ka hoʻokele waiwai o ka holo ʻana i ka heihei.
- - Nā kūlana a mākou e makemake ai e hōʻemi i ka nui o nā ʻeha.
A ʻoiaʻiʻo, e lilo ia i mea pili maikaʻi inā mākou e hoʻohui a hoʻopaʻa ʻia me nā mea hōʻailona ʻē aʻe e like me HR (ka puʻuwai puʻuwai, no ka laʻana), RPE (downhills, fatigue,…), flat pacing (running efficiency, etc…) .
No laila, inā ʻo kou manaʻo e hoʻomaikaʻi i kāu hana, kou pono i ka heihei, hoʻomaikaʻi i kāu ʻenehana, a hōʻemi paha i ka hopena o ka hōʻeha, ma waena o nā mea ʻē aʻe, mai kānalua e hoʻomaka e hoʻohana. mana i kou aʻo ʻana.
Inā makemake ʻoe e hoʻomaka i ke aʻo ʻana me mana a ke aʻo ʻia nei e aʻu, e ʻoluʻolu e nānā Arduua ʻOihana aʻoaʻo no ka mea,ʻike'ē aʻe.
/David García. Arduua Kaiako