Mastering Athlete Training Load: Tus yuam sij rau Peak Performance
Hauv ntiaj teb kev ua kis las thiab kis las, kev mus txog qhov kawg ntawm kev ua tau zoo tsis yog ib qho teeb meem ntawm kev txawj ntse thiab kev txiav txim siab. Nws yog ib qho kev tshawb fawb uas cuam tshuam rau qhov sib npaug ntawm kev thawb tus kheej mus rau qhov txwv thiab tso cai rau lub cev lub sijhawm nws xav tau rov qab los thiab hloov kho.
At Arduua, peb tau cog lus los pab cov neeg ncaws pob kom ua tiav lawv lub peev xwm siab tshaj plaws, thiab ib feem tseem ceeb ntawm txoj kev taug kev no nyob ib puag ncig kev nkag siab thiab tswj kev cob qhia.
Lub Quest rau qhov ua tau zoo tshaj plaws
Txhua tus neeg ncaws pob npau suav ntawm kev sawv ntawm txoj kab pib ntawm lawv cov haiv neeg, zoo siab npaj siab, thiab paub tias lawv nyob hauv lawv lub neej zoo tshaj plaws. Tab sis ua li cas peb mus txog ntawd? Peb yuav ua li cas thiaj paub tseeb tias cov neeg ncaws pob tsis tau txais kev cob qhia lossis kev cob qhia ntau dhau, thiab peb yuav ua li cas kom ntseeg tau tias lawv ntaus lawv txoj kev sib tw rau hnub sib tw? Cov lus teb yog nyob rau hauv intricate kos duab ntawm lub sij hawm thiab kev tswj kom zoo ntawm kev cob qhia load.
Lub luag hauj lwm ntawm kev cob qhia Load
Kev cob qhia load yog lub hauv paus ntawm kev ua kis las. Nws yog qhov sib npaug me me ntawm qhov kev ntxhov siab tso rau ntawm lub cev thaum lub sijhawm ua haujlwm thiab lub sijhawm rov qab los xav tau los hloov kho thiab txhim kho. Ntawm Arduua, peb tau tsim ib txoj hauv kev uas muab cov neeg ncaws pob tso rau hauv qhov chaw, tsim cov kev cob qhia kev cob qhia uas txawv raws li lawv cov ntiv tes. Txoj kev ua tus kheej no yog tsim los ntawm ob lub ntsiab lus tseem ceeb: lub sijhawm siv thiab kev siv zog theem ( ntsuas los ntawm lub plawv dhia). Yuav kom ntseeg tau qhov tseeb tshaj plaws, peb xav kom siv lub hauv siab pluaj sab nraud rau kev ntsuas lub plawv dhia.
Tsim lub Foundation: Tsim cov chaw cob qhia
Thaum tus neeg ncaws pob tshiab koom nrog peb txoj haujlwm, peb pib taug kev ntawm kev tshawb pom. Thawj lub limtiam suav nrog qhov tshwj xeeb khiav max test—ib lub sijhawm rau peb kom nkag siab txog koj lub peev xwm tshwj xeeb. Los ntawm kev tshuaj xyuas cov ntaub ntawv no, peb cov kws qhia paub txog kev txheeb xyuas koj qhov chaw cob qhia tus kheej. Cov cheeb tsam no dhau los ua lub hauv paus uas koj txoj kev cob qhia taug kev tau tsim, thiab lawv ua lub luag haujlwm tseem ceeb hauv kev tsim koj txoj kev vam meej yav tom ntej.
Refining Precision: VO2 Max Test
Rau cov uas siv zog rau ib qho ntxiv, peb muab kev xaiv ntawm VO2 max xeem ua nyob rau hauv ib qho chaw tshwj xeeb nrog cov cuab yeej siv siab heev, suav nrog lub npog ntsej muag rau kev ntsuas meej. Cov ntaub ntawv no ua raws li cov cuab yeej kho kom zoo, ua rau peb cov kws qhia ua kom zoo ntxiv rau koj thaj chaw kev cob qhia, ua kom muaj qib ntawm qhov tseeb uas ua rau txoj hauv kev zoo.
Piv txwv Kev Kawm Zones
Hauv qab no koj tuaj yeem pom ib qho piv txwv ntawm ib cheeb tsam kev cob qhia tus kheej, thiab qhov tshwm sim los ntawm ib qho kev cob qhia (sijhawm ntau npaum li cas hauv txhua cheeb tsam.
Daim Duab Saib Xyuas Kev Kawm Load
Taug qab kev cob qhia load yog ib qho kev kos duab nyob rau hauv nws tus kheej, ib qho uas peb tau mastered los ntawm kev siv cov Trainingpeaks platform. Peb cov neeg ncaws pob txoj kev taug kev yog coj los ntawm peb qhov sib cuam tshuam: FITNESS, FATIGUE, thiab FORM. Cov ntsiab lus no ua haujlwm raws li lub compass, coj peb mus rau qhov ua tau zoo.
Decoding Training Load Metrics: Running Training Stress Score (rTSS)
Txhua qhov kev sib tham ua haujlwm pab txhawb rau koj lub plawv dhia kev cob qhia - tus nqi ntsuas los ntawm kev sib kho lub sijhawm thiab kev siv zog. Tus nqi no tau muab txhais rau hauv koj li rTSS (khiav Kev Kawm Stress Score). Ib qho kev ntsuas tus kheej sib sib zog nqus, rTSS yuav siv sij hawm rau hauv tus account koj qhov kev ua siab ntev, txawm tias koj yog ib tus neeg ncaws pob ncaws pob lossis ib tus neeg nyiam ua si. Qhov txiaj ntsig no tsim cov pob txha ntawm FITNESS, FATIGUE, thiab FORM - lub triad uas ua rau koj txoj kev taug.
The Formula Behind rTSS:
- Lub sij hawm siv rau hauv kev cob qhia.
- Normalized Graded Pace (NGP): Muab xam los ntawm GPS cov ntaub ntawv thiab suav rau Vertical meters ntawm nce.
- Intensity Factor (IF) rau rTSS: Koj cov pace txheeb ze rau koj qhov chaw ua haujlwm khiav nrawm. Qhov no nuanced gauge yam nyob rau hauv dynamic workouts, xws li pace variations, kom refine rTSS.
Peak Performance Chart: Navigating Fitness, Fatigue, and Form
Ib tus phooj ywg muaj zog hauv peb qhov kev tshawb nrhiav rau qhov ua tau zoo tshaj plaws yog Peak Performance Chart. Pom tau los ntawm kev sib cuam tshuam ntawm peb kab-xiav rau FITNESS, liab dawb rau FATIGUE, thiab daj rau koj lub xeev so (TSB) - daim duab no yog koj lub compass rau kev vam meej. Tsim kom muaj qhov sib npaug me me ntawm kev tawm dag zog thiab rov qab los, peb txhawb koj lub zog thiab tswj kev qaug zog los ntawm txhua qhov kev cob qhia.
Tailoring the Journey: Txoj Kev Cim Rau Kev Zoo
Ib yam li txhua tus neeg ncaws pob yog qhov sib txawv, yog li lawv txoj kev taug. Peb cov tswv yim kho kom haum rau tus neeg, tsom mus rau qib kev qoj ib ce ua ntej cov kev sib tw tseem ceeb thiab ua kom zoo rau kev so kom ntseeg tau tias muaj kev sib tw siab kawg rau hnub sib tw. Qhov kev ua kom haum no sib txuas cov kev tshawb fawb ntawm kev cob qhia load nrog kev kos duab ntawm kev hloov kho.
Daim duab los ntawm Kev Paub
Peb qhov kev txawj ntse tsis yog theoretical xwb; nws yog lub culmination ntawm xyoo ntawm kev koom tes nrog roob runners. Cov tswv yim thiab cov tswv yim uas peb tau honed tau raug sim thiab ua kom zoo dua ntawm qhov nyuaj tshaj plaws, muab peb txoj kev nkag siab tsis sib xws rau qhov nws yuav siv sij hawm kom ncav cuag qhov ua tau zoo.
Xaus: Ua kom koj lub peev xwm nrog Arduua
At Arduua, peb muaj ntau tshaj li cov kws qhia - peb yog cov koom tes hauv koj txoj kev mus rau qhov zoo tshaj plaws. Los ntawm kev paub txog kev tswj hwm kev cob qhia kev thauj khoom thiab sijhawm, peb tau cog lus los xyuas kom meej tias koj npaj tau, haum, thiab koj qhov siab tshaj plaws rau hnub sib tw. Koom nrog peb ntawm txoj kev hloov pauv uas kev tshawb fawb thiab cov tswv yim sib koom ua ke los nthuav tawm koj lub peev xwm tiag tiag.
puag ncig taug kev. puag Arduua!
Yog xav paub ntxiv thov mus saib Arduua Trail Running Coaching Online >>.
/ Katinka Nyberg, CEO Founder