RUNNING POWER
Kutha kukonzekera, kusanthula ndi kuwerengera kuchuluka kwa kuyesetsa komwe kumafunika kuti wothamanga azitha kuyenda mumitundu yosiyanasiyana yamapiri komanso nyengo ndizovuta.
At Arduua nthawi zambiri timagwira ntchito ndi Distance ndi Heartrate, zomwe zimagwira ntchito bwino nthawi zambiri ngati muyeso wa Munthu payekha momwe maphunzirowo analiri ovuta kwa inu.
Nkhani yabwino ndiyakuti pali miyeso yowonjezereka yomwe ingatithandize kuwunika momwe mukulimbikira molondola kwambiri, yomwe ikuyesanso kuyendetsa bwino kwanu komanso chuma chanu. Njirayi imatchedwa Power Maphunziro amayezedwa mu watts.
Kwa othamanga, Power ndi metric yodabwitsa kwambiri yowunikira momwe akugwirira ntchito molimbika pagawo lililonse la gawo, kaya akuyenda pamtunda wafulati kapena kukwera. Mwa njira iyi, Power imathandizira ma metric odziwika bwino monga kugunda kwa mtima ndi pacing, chifukwa mphamvu yamagetsi imayang'ana ntchito yeniyeni pa mphindi iliyonse m'malo motsatira mmene mtima wanu wakhudzira kapena kuthamanga (kuthamanga) kochokera ku ntchito yomwe ikufunika kuti mutulutse ntchitoyo.
David Garcia, Arduua trainer, ndi mphunzitsi wapadera mu Power chifukwa chothamanga masewera ku Udima University of Madrid, komanso ndi mphunzitsi wovomerezeka wa Stryd Power maphunziro.
Muzolemba zabulogu pansipa, David akuwuzani zambiri Power ndi njira zina zoyezera, ndi mapindu omwe angapezeke kuchokera kwa aliyense.
Blog ndi David Garcia, Arduua Mphunzitsi.
Kuti tithe kuwongolera kuchuluka kwa maphunziro a othamanga athu, ndikofunikira kukhala ndi mphamvu zodalirika komanso zolembera za voliyumu m'malo mwake, zomwe zitha kutipatsa maumboni ovomerezeka, obwerezabwereza, komanso okhazikika pakapita nthawi. Mfundozi zitilola kuwerengera mphamvu ndi mphamvu zama metabolic pamagawo ophunzitsira omwe akonzedwa, ndipo tidzatha kuyerekeza kuchuluka kwa maphunziro a wothamanga aliyense panyengoyi.
Zolemba zomwe zimagwiritsidwa ntchito kwambiri (zomwe zimatchulidwa kuti ndi zakunja ndi zamkati) zakhala zikuyenda pamtima (HR), Pace, Ratio of Perceived Exertion (RPE), kuchuluka kwa lactate ya magazi, kugwiritsa ntchito mpweya wambiri (VO2max), etc. Aliyense wa iwo ali ndi ubwino wake. ndi zofooka poyerekeza ndi ena. Kupatula apo, nthawi yogwiritsira ntchito ndikugwiritsa ntchito. Chifukwa chake, palibe chimodzi mwa zolemberazi chomwe chidzakhala chokhacho chomwe chingagwiritsidwe ntchito ndipo palibe chomwe chiyenera kuchotsedwa.
Chowonadi ndi chakuti, mwa zolembera zonse zomwe tazitchula pamwambapa, zomwe zimapezeka kwambiri komanso zogwiritsidwa ntchito, pamaphunziro a tsiku ndi tsiku mwachizolowezi zakhala: Kugunda kwa mtima ndi Pacing.
Ndisanalowe muulamuliro, ndikufuna ndikuwunikire malire ogwiritsira ntchito ma pulse ndi liwiro pakuyendetsa mayendedwe.
M'machitidwe ndi zochitika zina, mphamvu mosakayikira idzakhala yothandiza kwa othamanga omwe akufuna kupititsa patsogolo ntchito yawo, chifukwa cha zabwino zomwe tiwona.
Pulse
Mukamagwiritsa ntchito kugunda kwa mtima ngati cholembera chamkati, zolepheretsa zake zazikulu zidzakhala izi:
- Pulse imakhudzidwa ndi kuyankha mochedwa. Kuchedwa kuyankha ku masewera olimbitsa thupi, makamaka khama lalifupi lalifupi. Muzochitika zenizeni izi siziyimira mtengo weniweni wa metabolic.
- Pulse silingathe kuyimira zoyeserera zapamwamba kwambiri za metabolic pamwamba pa VO2max.
- Pulse zimakhudzidwa ndi zinthu zamalingaliro (kupsinjika, mantha,…).
- Pulse imakhudzidwa ndi zinthu zachilengedwe zakunja (kutentha kwambiri ndi kutsika, kutalika, etc) ndi zinthu zina zomwe zimalowetsedwa (monga caffeine).
- Pulse imakhudzidwa ndi kutopa komanso kutengeka kwa mtima (ngongole ya okosijeni).
- Pulse sichikhudzidwa ndi kusintha kwadzidzidzi kwa liwiro.
Pacing
Pacing kwenikweni amatanthauza momwe mumathamangira mofulumira mtunda wina.
Mukamagwiritsa ntchito pacing ngati cholembera chakunja, zolepheretsa zake zazikulu zidzakhala izi:
- – Pacing sikuyimilira kagayidwe kachakudya m'malo otsetsereka.
- – Pacing sichimayimilira ndi mphepo.
- – Pacing sichiyimilira m'magawo aukadaulo.
Titha kulowa mozama mu chilichonse mwa mphamvu ndi zolephera zomwe zafotokozedwa pa Kugunda kwa mtima ndi pacing (ndi zolembera zonse), koma sindicho cholinga cha nkhaniyi.
Power
Mphamvu zimasonyeza mphamvu ndi liwiro limene wothamanga akugwiritsa ntchito nthawi iliyonse.
Mukamagwiritsa ntchito Power monga cholembera champhamvu, imadziwika ndi izi:
- - Power ndi gawo lanthawi yomweyo (limakhala ndi kuyankha pompopompo kusintha kwa liwiro).
- – Power imakhudzidwa kwambiri ndi kusintha kwa malo otsetsereka ndikuganiziranso mtengo wake.
- – Power sichikhudzidwa ndi mphepo, (imachiganiziranso mu mtengo wake).
- – Power imalola kuwerengera kupitirira VO2max. Kugwirizana ndi aerobic ndi anaerobic.
- – Power amalola kuwerengera katundu wakunja mwamphamvu kwambiri.
- – Power imalola kudziwa ma metric a biomechanical ndi physiological pakuwunika positi.
- – Power imakupatsani mwayi wolosera ndikugwiritsa ntchito pakuphunzitsidwa (mphamvu yopindika, Critical Power, FTP, kuyendetsa bwino, kuyendetsa njira…)
Powombetsa mkota, Power imatilola kuyerekeza Kufuna kwa Metabolic kuchokera kumakina Power, pomwe imatipatsa chidziwitso pa Running Biomechanics. Kuchita bwino ndi Kutopa.
izi Power Makhalidwe amapezedwa kudzera mu kuwerengera kwa algorithm yomwe imawona Mphamvu yopangidwa kuti ipite patsogolo, kugonjetsa mphepo ndi kupanga kukwera. mphamvu .
Chifukwa chake, ma aligorivimu amawona kuchuluka kwa wothamanga, liwiro, mtengo wamagetsi, kukana mpweya, coefficient aerodynamic, otsetsereka ndi mphamvu yokoka, pakati pa ena.
Zidzakhala zofunikira, pokonzekera maphunziro, kuganizira kufunikira kofuna mphamvu yapamwamba pakuchita (w / kg) ndi kuyang'anira bwino kwa mitundu ya biomechanical.
Koma tiyeni tibwerere kuchiyambi cha positi iyi. M'menemo, tinayamba ndi kunena kuti palibe chizindikiro chomwe chingaganizidwe kuti ndi chimodzi chokha, ndipo chiyenera kuphatikizidwa ndi ena. Komanso, mu nkhani iyi Power sizidzakhalanso zosiyana.
Mukamagwiritsa ntchito Power monga cholembera chakunja, zoletsa zake zazikulu zidzakhala izi:
- - Madera aukadaulo kwambiri, osweka, ofewa, osinthika nthawi zonse kapena momwe zimavutira kukakamiza pansi.
- - Malo otsetsereka okhala ndi malo otsetsereka pomwe pali gawo lodziwika bwino la eccentric braking.
Choncho, ndipo monga chidule chomaliza cha positi, tinganene kuti mankhwala a maphunziro ndi ntchito Power monga cholembera ndi njira zopezera zidziwitso za kuwunika kwake pambuyo pake zidzakhala zoyenera kwambiri muzochitika zomwe:
- - Malowa ndi abwino kugwiritsa ntchito mphamvu pansi (njira, phula, njira yosalala ...),
- - Pazochitika zomwe kutsetsereka kwabwino kumakhala kofala pamaphunziro,
- - Pakuphunzitsidwa mwamphamvu kwambiri kapena ndi nthawi yochepa kwambiri.
- -Kukhala ndi nthawi yayitali yokhala ndi vuto lotopa kwambiri.
- - Mikhalidwe yomwe tikufuna kukonza luso la wothamanga.
- - Mikhalidwe yomwe tikufuna kupititsa patsogolo luso komanso chuma chothamanga.
- - Mikhalidwe yomwe tikufuna kuchepetsa kuvulala.
Ndipo zowonadi, ikhala yothandizana nayo bwino ngati tiyiphatikiza ndikuyisanthula pamodzi ndi zolembera zina monga HR (kuthamanga kwa mtima, mwachitsanzo), RPE (kutsika, kutopa,…), pacing (kuthamanga bwino, etc…) .
Chifukwa chake, ngati cholinga chanu ndikuwongolera magwiridwe antchito anu, kuchita bwino pa mpikisano, kukonza luso lanu, kapena kuchepetsa mwayi wovulala, pakati pa ena, musazengereze kuyamba kugwiritsa ntchito. mphamvu mu maphunziro anu.
Ngati mukufuna kuyamba maphunziro ndi mphamvu ndikuphunzitsidwa ndi ine, chonde onani Arduua Professional Coaching chifukwa Dziwani zambiri.
/David García. Arduua mphunzitsi