Katundu Wophunzitsira Wothamanga Kwambiri: Chinsinsi cha Kuchita Bwino Kwambiri
M'dziko lamasewera ndi masewera, kufika pachimake pamasewera si nkhani ya luso komanso kutsimikiza mtima. Ndi sayansi yomwe imadalira kusamalidwa bwino pakati pa kudzikakamiza mpaka malire ndikulola thupi kukhala ndi nthawi yomwe likufunika kuti libwerere ndi kuzolowera.
At Arduua, tadzipereka kuthandiza othamanga kuti akwaniritse zomwe angathe, ndipo gawo lalikulu la ulendowu likukhudza kumvetsetsa ndi kuwongolera kuchuluka kwa maphunziro.
Kufunafuna Kuchita Bwino Kwambiri
Wothamanga aliyense amalota kuyimirira pamzere woyambira mpikisano wawo, akudzimva kuti ali wokonzeka mokwanira, komanso kudziwa kuti ali mumkhalidwe wabwino kwambiri wa moyo wawo. Koma tifika bwanji kumeneko? Kodi timawonetsetsa bwanji kuti othamanga sakhala ophunzitsidwa mopambanitsa kapena kuchita mopambanitsa, ndipo timaonetsetsa bwanji kuti apambana pa tsiku la mpikisano? Yankho lagona pa luso lovuta kuwerengera nthawi komanso kasamalidwe koyenera ka ntchito yophunzitsa.
Ntchito Yophunzitsa Katundu
Kuchita masewera olimbitsa thupi ndiye maziko a chitukuko cha masewera. Ndiko kufananiza kofewa pakati pa kupsinjika komwe kumayikidwa pathupi panthawi yolimbitsa thupi komanso nthawi yochira yomwe ikufunika kuti muzolowere ndikuwongolera. Pa Arduua, tapanga njira yomwe imayika wothamanga pakatikati, kupanga mapulogalamu ophunzitsira omwe ali apadera monga zala zawo. Njira iyi ya munthu aliyense payekha imakhazikitsidwa pazipilala ziwiri zofunika: nthawi yogwiritsidwa ntchito ndi kuyesetsa (kuyesedwa ndi kugunda kwa mtima). Kuti muwonetsetse kulondola kwambiri, timalimbikitsa kugwiritsa ntchito chingwe cha pachifuwa chakunja poyezera kugunda kwamtima molondola.
Kumanga Maziko: Kukhazikitsa Magawo Ophunzitsira
Wothamanga watsopano akalowa nawo pulogalamu yathu, timayamba ulendo wotulukira. Sabata yoyamba ili ndi mayeso apadera othamanga kwambiri—mwayi woti timvetsetse luso lanu lapadera. Posanthula izi, makochi athu odziwa zambiri amalozera madera omwe mumaphunzitsira makonda. Magawo awa amakhala maziko omwe ulendo wanu wamaphunziro amamangidwira, ndipo amatenga gawo lofunikira kwambiri pakusema chipambano chanu chamtsogolo.
Kuyeretsa Mwatsatanetsatane: Mayeso a VO2 Max
Kwa iwo omwe akufunafuna malire owonjezera, timapereka mwayi woyesa mayeso a VO2 max ochitidwa pamalo apadera okhala ndi zida zapamwamba, kuphatikiza chigoba kuti muyezedwe ndendende. Izi zimagwira ntchito ngati chida choyenga, zomwe zimathandiza makosi athu kupititsa patsogolo madera anu ophunzitsira, kuwonetsetsa kulondola komwe kumakupatsani mwayi wochita bwino.
Zitsanzo Zophunzitsira
Pansipa mutha kuwona chitsanzo cha othamanga amodzi omwe amaphunzitsidwa payekha, komanso zotsatira zamaphunziro amodzi (nthawi yayitali bwanji yomwe idagwiritsidwa ntchito mdera lililonse.
Art of Monitoring Training Load
Kutsata maphunziro amtunduwu ndi luso lokha, lomwe tazidziwa bwino pogwiritsa ntchito pulogalamuyo Trainingpeaks nsanja. Ulendo wa othamanga athu umayendetsedwa ndi magawo atatu olukana: FITNESS, FATIGUE, ndi FORM. Zinthu izi zimagwira ntchito ngati kampasi, zomwe zimatitsogolera kuti tigwire bwino ntchito.
Decoding Training Load Metrics: Running Training Stress Score (rTSS)
Gawo lililonse lothamanga limathandizira pakuphunzitsidwa kwamtima - mtengo womwe umatsimikiziridwa ndi kutalika kwa gawo komanso mphamvu yake. Mtengowu umamasuliridwa ku rTSS yanu (yothamanga Training Stress Score). Metric yokhazikika payekhapayekha, rTSS imaganizira za kupirira kwanu, kaya ndinu katswiri wothamanga kapena wokonda masewera. Mtengowu umapanga msana wa FITNESS, FATIGUE, ndi FORM—utatu womwe umaumba ulendo wanu.
The Formula Behind rTSS:
- Nthawi yothera pophunzitsa.
- Normalized Grade Pace (NGP): Kuwerengeredwa kuchokera ku data ya GPS ndi kuwerengera kwa Vertical mita okwera.
- Intensity Factor (IF) ya rTSS: Liwiro lanu logwirizana ndi momwe mumagwirira ntchito. Izi zoyezera mozama pakuchita masewera olimbitsa thupi, monga kusiyanasiyana kwa liwiro, kuwongolera rTSS.
Tchati cha Peak Performance: Kuyenda Bwino, Kutopa, ndi Mawonekedwe
Wothandizira wamphamvu pakufuna kwathu kuchita bwino kwambiri ndi Peak Performance Chart. Kuwonetseredwa kudzera mumasewera a mizere itatu—yabuluu ya FITNESS, pinki ya KUTOPUKA, ndi yachikasu pakupuma kwanu (TSB)—tchatichi ndiye kampasi yanu kuti muchite bwino. Kupanga mgwirizano wofewa pakati pa kulimbikira ndi kuchira, timakweza thupi lanu ndikuwongolera kutopa komwe kumaperekedwa ndi gawo lililonse lophunzitsira.
Kukonzekera Ulendo: Njira Yapadera Yopambana
Monga momwe wothamanga aliyense ali wosiyana, momwemonso ulendo wawo uli. Njira zathu zimagwirizana ndi munthu payekha, kutsata milingo yolimbitsa thupi isanakwane mpikisano wofunikira komanso kukhathamiritsa kupumula kuti tipeze chiwongola dzanja chosagwedezeka pa tsiku la mpikisano. Njira yofananira iyi imaphatikiza sayansi yolemetsa yophunzitsa ndi luso lakusintha mwamakonda.
Kujambula kuchokera ku Zochitika
ukatswiri wathu sizongopeka chabe; ndi mapeto a zaka za mgwirizano ndi othamanga mapiri. Njira ndi njira zomwe tawongola zayesedwa ndikuwongoleredwa pazigawo zovuta kwambiri, zomwe zimatipatsa chidziwitso chosayerekezeka pazomwe zimafunika kuti tifike pachimake.
Kutsiliza: Kwezani Kuthekera Kwanu ndi Arduua
At Arduua, ndife oposa makochi—ndife othandizana nawo paulendo wanu wopita ku ukatswiri. Podziwa luso lowongolera kuchuluka kwa maphunziro ndi nthawi, tadzipereka kuwonetsetsa kuti mwakonzeka, mwakwanira, komanso kuti mudzafika pachimake pa tsiku la mpikisano. Lowani nafe paulendo wosintha momwe sayansi ndi njira zimasinthira kuti ziwonetsere kuthekera kwanu kwenikweni.
Landirani ulendo. Kukumbatirani Arduua!
Kuti mudziwe zambiri chonde onani Arduua Trail Running Coaching Online >>.
/Katinka Nyberg, CEO Founder