RUNNING POWER
Kukwanisa kuronga, kuongorora uye kuenzanisa chiyero chekuedza kunotora kuti mumhanyi afambe mumhando dzakasiyana dzenzvimbo ine makomo uye mamiriro ekunze akaoma.
At Arduua isu tinowanzo shanda neDistance uye Heartrate, iyo inoshanda zvakanaka mumamiriro mazhinji seyeyero Yega mukuti kudzidziswa kwakakuomera sei.
Nhau dzakanaka ndedzekuti kune imwe yekuwedzera metric inogona kutibatsira kutarisisa dhigirii rako rekuedza zvakatonyanya, iri kuyerawo kushanda kwako nesimba uye hupfumi. Iyi nzira inonzi Power Kudzidzira uye kuyerwa mumawatts.
Kune vanomhanya nhanho, Power Metric inoshamisa yekutarisa kuti vari kushanda nesimba sei mukati mechikamu chega chega chechikamu chekumhanya, vangave vari kumhanya munzvimbo yakati sandara kana kukwira. Nenzira iyi, Power inozadzisa mamwe ma metrics akajairika seyekurova kwemoyo uye pacing, nokuti simba rinotevera basa chairo rinobuda panguva imwe neimwe panzvimbo pezvinoita mwoyo wako kana kuti kumhanya (pacing) kunobva pabasa rinodiwa kuti ubudise zvinobuda.
David Garcia, Arduua mudzidzisi, mudzidzisi akasarudzika mu Power yekumhanya mitambo paUdima University yeMadrid, uye zvakare ari pamutemo Stryd mudzidzisi we Power kudzidziswa.
Mune blog post pazasi, David achakuudza zvimwe nezvazvo Power uye dzimwe nzira dzekuyera, uye zvikomborero zvinogona kuwanikwa kubva kune imwe neimwe.
Blog naDavid Garcia, Arduua Mudzidzisi.
Kuti tikwanise kudzora mutoro wekudzidziswa kwevamhanyi vedu, zvinodikanwa kuve nekusimba kwakavimbika uye mamaki evhoriyamu munzvimbo, izvo zvinogona kutipa mareferensi anoshanda, anodzokororwa, uye akagadzikana nekufamba kwenguva. Aya makoshero anozotitendera kuyera simba uye metabolic mutengo weakarongwa kudzidziswa zvikamu, uye isu tobva takwanisa kufungidzira mutoro wekudzidziswa kwemumhanyi wega wega, yemwaka.
Micherechedzo inonyanya kushandiswa (yagara ichirondedzerwa sekunze uye mukati) yave iri Heart Rate (HR), Pace, Ratio yePerceived Exertion (RPE), blood lactate concentration, yakanyanya kushandisa oxygen (VO2max), nezvimwewo. Chimwe nechimwe chazvo chine zvakanakira. uye zvisingakwanisi zvichienzaniswa nezvimwe. Uye kunze kweizvozvo, chaiyo yekushandisa uye nguva yekushandisa. Naizvozvo, hapana kana chimwe chezvicherechedzo izvi chichave chiri chega chinogona kushandiswa uye hapana chinofanira kubviswa.
Chokwadi ndechekuti, pane ese aya mamakisi ataurwa pamusoro, anonyanya kuwanikwa uye anoshandiswa, mukudzidziswa kwezuva nezuva kwagara kuve: Kurova kwemoyo uye Pacing.
Ndisati ndapinda musimba, ndinoda kuratidza zvipimo zvekushandisa pulse uye nhanho mukumhanya munzira.
Mune mamwe maitiro nemamiriro ezvinhu, simba pasina mubvunzo richava mubatsiri wakanaka kune avo vamhanyi vanoda kutora basa ravo nhanho mberi, nekuda kwezvakanaka zvatichaona.
Pulse
Paunenge uchishandisa kurova kwemoyo seyemukati mutoro mucherechedzo, mipimo yayo mikuru ichave inotevera:
- Pulse inokanganiswa nekunonoka kwekusimudzira mhinduro. Kunonoka kupindura pakurovedza muviri, kunyanya kuedza kwenguva pfupi. Mune izvo zviitiko chaizvo hazvimiriri iyo chaiyo metabolic mutengo.
- Pulse haikwanise kumiririra yakakwirira-yakasimba metabolic kuedza pamusoro peVO2max.
- Pulse inobatwa nezvinhu zvepfungwa (kushushikana, kutya,…).
- Pulse inobatwa nekunze kwemamiriro ekunze (tembiricha yakakwira uye yakaderera, kureba, nezvimwewo) uye zvimwe zvinhu zvakamwiwa (senge caffeine).
- Pulse inobatwa nekuneta uye kudonha kwemoyo (okisijeni chikwereti).
- Pulse haina hanya nekuchinja kwakamwe kamwe kwekukurumidza.
Pacing
Pacing zvinoreva kukurumidza kwaunoita nhambwe yakati.
Paunenge uchishandisa pacing seyekunze mutoro mucherechedzo, mipimo yayo mikuru ichave inotevera:
- – Pacing haina metabolically inomiririra panzvimbo yakatenuka.
- – Pacing haisi metabolically inomiririra nemhepo.
- – Pacing haimiriri munzvimbo yehunyanzvi.
Tinogona kuenda zvakadzika mune rimwe nerimwe resimba uye zvisingakwanisi zvinoratidzwa zveMoyo rate uye pacing (uye mamwe mamaki), asi handicho chinangwa chechinyorwa ichi.
Power
Simba rinoratidza kuti mumhanyi ane simba rakadii uye nekumhanya kuri kuita chero nguva.
Paunenge uchishandisa Power semucherechedzo wekusimba, inoratidzirwa nezvinhu zvinotevera:
- - Power is instantaneous parameter (ine mhinduro chaiyo yekukurumidza kuchinja kwekukurumidza).
- – Power inonyatso nzwisisa kuchinja kwemateru uye funga nezvayo mukukosha kwayo.
- – Power haina kukanganiswa nemhepo, (inozvionawo mukukosha kwayo).
- – Power inobvumira kuverengera kupfuura iyo VO2max. Kubatanidza aerobic uye anaerobic.
- – Power inobvumira kuyera mutoro wekunze zvakanyanya kusimba.
- – Power inobvumira kuona biomechanical uye physiological metrics ye post analysis.
- – Power inokutendera iwe kuita fungidziro uye maapplication mukudzidziswa (simba curve, Critical Power, FTP, kushanda zvakanaka, hunyanzvi hwekumhanya…)
Mukupfupisa, Power inotibvumira kufungidzira iyo Metabolic Demand kubva kumakanika Power, nepo ichitipa data paRunning Biomechanics. Efficiency uye Fatique.
izvi Power kukosha kunowanikwa kuburikidza nekuverenga kweiyo algorithm inofunga iyo Simba rinogadzirwa kufambira mberi, kukunda mhepo uye kugadzira kukwira. simba .
Nekudaro, iyo algorithm inotarisa huwandu hwemumhanyi, kumhanya, mutengo wesimba, kupikisa kwemhepo, aerodynamic coefficient, mutsetse uye giravhiti, pakati pevamwe.
Zvichava zvakakosha, pakuronga kudzidziswa, kufunga nezvekukosha kwekutsvaga simba repamusoro mukushanda (w / kg) uye kutarisira kwakanaka kwezvinyorwa zvebiomechanical.
Asi ngatidzokerei panotangira positi iyi. Mariri, takatanga nekutaura kuti hapana mucherechedzo unganzi ndiwo wega, uye kuti unofanirwa kusanganiswa nevamwe. Uyezve, munyaya iyi Power hazvizove zvisizvo.
Paunenge uchishandisa Power semucherechedzo wekunze wemutoro, mipimo yayo mikuru ichave inotevera:
- -Yakanyanya tekinoroji nzvimbo, yakatsemuka, yakapfava, inogara ichichinja nzira kana umo zvakaoma kushandisa simba kurwisa pasi.
- -Nzvimbo yekudzika ine materu uko kune inonyanya kutaurwa eccentric braking component.
Naizvozvo, uye sepfupiso yekupedzisira yeichi positi, tinogona kutaura kuti chirevo chekudzidziswa uye kushandiswa kwe Power semucherechedzo uye nzira dzekuwana ruzivo rwekumashure-ongororo ichave yakakodzera kwazvo mumamiriro ezvinhu umo:
- -Iyo nzvimbo inofarira kushandiswa kwesimba kurwisa pasi (track, asphalt, nzira yakatsetseka…),
- -Muzviitiko apo kutsetseka kwakanaka kuri chinhu chakajairika mukudzidziswa,
- -Mukunyanya kusimba kudzidziswa kana nenguva pfupi yekuuraya.
- -Masesesheni enguva refu ane chazvino chekuneta chinhu.
- -Mamiriro atinoda kuvandudza maitiro emumhanyi ekumhanya.
- - Mamiriro atinoda kuvandudza mashandiro uye hupfumi hwekumhanya mujaho.
- - Mamiriro atinoda kuderedza chiitiko chekukuvara.
Uye zvechokwadi, ichave mubatsiri akakwana kana tikaisanganisa nekuiongorora pamwe chete nemamwe mamakisi akadai seHR (kushanda kwemoyo, semuenzaniso), RPE (kudzika, kuneta,…), flat pacing (kumhanya kushanda, nezvimwewo…) .
Saka, kana chinangwa chako chiri chekuvandudza mashandiro ako, kugona kwako munhangemutange, kuvandudza hunyanzvi hwako, kana kuderedza mukana wekukuvara, pakati pevamwe, usazeza kutanga kushandisa. simba mukudzidziswa kwako.
Kana iwe uchida kutanga kudzidzira ne simba uye kudzidziswa neni, ndapota tarisa Arduua Unyanzvi Kudzidzisa nokuti zvimwe info.
/David García. Arduua Coach