Kubata Mutambi Wekudzidzira Mutoro: Kiyi yePeak Performance
Munyika yemitambo nemijaho, kusvika panhongonya yekutamba haisi nyaya yetarenda uye kutsunga chete. Iyo sainzi inotsamira pachiyero chakapfava pakati pekuzvisundidzira wega kusvika kumagumo uye kubvumira muviri nguva yaunoda kupora uye kugadzirisa.
At Arduua, takazvipira kubatsira vamhanyi kuti vakwanise kuwana mukana wavo wepamusoro, uye chikamu chakakosha cherwendo irworwo chinoenderana nekunzwisisa nekudzora mutoro wekudzidziswa.
Iko Kutsvaga Kwekuita Kwakanaka
Wese mumhanyi anorota akamira padanho rekutanga remujaho wake, achinzwa akagadzirira zvizere, uye achiziva kuti vari muchimiro chakanakisa chehupenyu hwavo. Asi tinosvika sei ikoko? Tinoita sei shuwa kuti vatambi havana kudzidzira pasi kana kudzidziswa zvakanyanyisa, uye tinoita sei kuti vave nechokwadi chekuti vanorova nhanho yavo pazuva remujaho? Mhinduro iri muunyanzvi hwakaoma kunzwisisa hwekuita nguva uye manejimendi ane hunyanzvi ekuremerwa kwekudzidziswa.
Basa Rokudzidzisa Mutoro
Kujairira mutoro ndiro musimboti webudiriro yemitambo. Ndiko kuenzanirana kwakapfava pakati pekushushikana kunoiswa pamuviri panguva yekurovedza muviri uye nguva yekupora inodiwa kugadzirisa nekuvandudza. At Arduua, takagadzira nzira inoisa mutambi panzvimbo yepakati, kugadzira zvirongwa zvekudzidzisa zvakasiyana sezvigunwe zvavo. Iyi nzira yakasarudzika yakavakirwa pambiru mbiri dzakakosha: nguva inoshandiswa uye nhanho yekuedza (inoyerwa kuburikidza nekurova kwemoyo). Kuti tive nechokwadi chechokwadi, tinokurudzira kushandisa tambo yechipfuva yekunze kwezviyero zvemoyo chaiwo.
Kuvaka Nheyo: Kugadzira Nzvimbo dzekudzidzisa
Kana mutambi mutsva ajoinha purogiramu yedu, tinotanga rwendo rwekutsvaga. Vhiki rekutanga rine hunyanzvi hwekumhanya max bvunzo-mukana wekuti tinzwisise kugona kwako kwakasiyana. Nekuongorora iyi data, varairidzi vedu vane ruzivo vanonongedza nzvimbo dzako dzekudzidzira. Idzi nzvimbo dzinova dombo pakavakirwa rwendo rwako rwekudzidzira, uye vanoita basa rakakosha mukuveza budiriro yako yeramangwana.
Kunyatsonatsa: Iyo VO2 Max Muedzo
Kune avo varikurwira imwe mupendero, isu tinopa sarudzo yeVO2 max bvunzo inoitwa panzvimbo yakasarudzika ine michina yemhando yepamusoro, kusanganisira mask yezviyero chaizvo. Idzi data rinoita sechishandiso chekunatsa, chinoita kuti varairidzi vedu vafambise zvakanaka-tuna nzvimbo dzako dzekudzidzira, kuve nechokwadi chechiyero chechokwadi chinovhura nzira yekunaka.
Mienzaniso Yekudzidzisa Nzvimbo
Pazasi iwe unogona kuona muenzaniso wemumwe mumhanyi wega nzvimbo dzekudzidzira, uye mhedzisiro kubva pakudzidziswa kumwe (inguva yakadii yakashandiswa munharaunda yega yega.
Inyanzvi yeKutarisa Kudzidzisa Mutoro
Kuteedzera kudzidzisa mutoro inyanzvi pachayo, iyo yatakagona kuburikidza nekushandiswa kweiyo Trainingpeaks platform. Rwendo rwevatambi vedu runotungamirwa nemitsara mitatu yakarukwa: FITNESS, FATIGUE, uye FORM. Zvinhu izvi zvinoshanda sekambasi, zvichititungamira kusvika pakuita kwakaringana.
Decoding Kudzidzisa Mutoro Metrics: Running Training Stress Score (rTSS)
Chikamu chega chega chekumhanya chinobatsira kumoyo wako wekudzidziswa mutoro - kukosha kunoyerwa nehurefu hwechikamu uye kusimba. Ukoshi uhwu hunoshandurirwa mune yako rTSS (inomhanya Kudzidzisa Stress Score). Metric yakadzama yakasarudzika, rTSS inofunga nezve yako yakasarudzika yekutsungirira, ungave uri mumhanyi ane ruzivo kana kuti anoshingaira amateur. Ukoshi uhwu hunoumba musana weFITNESS, FATIGUE, uye FORM-mutatu unoumba rwendo rwako.
Iyo Formula Kuseri kwe rTSS:
- Nguva inopedzerwa mukudzidziswa.
- Normalized Grade Pace (NGP): Yakaverengerwa kubva kuGPS data uye accounting yeVertical metres yekukwira.
- Intensity Factor (IF) ye rTSS: Kumhanya kwako kune hukama kune yako inoshanda chikumbaridzo ichimhanya. Izvi zvine nuanced geji zvinhu mukushanda zvine simba, senge nhanho kusiyana, kunatsa rTSS.
Iyo Peak Performance Chati: Kufambisa Kusimba, Kuneta, uye Fomu
Mubatsiri ane simba mukutsvaga kwedu kwepamusoro pekuita ndeye Peak Performance Chati. Inoonekwa kuburikidza nekupindirana kwemitsara mitatu-yebhuruu yeFITNESS, pink yeFATIGUE, uye yero yenzvimbo yako yekuzorora (TSB)-chati iyi ndiyo kambasi yako yekubudirira. Kugadzira kuenzana kwakapfava pakati pekuita uye kupora, isu tinosimudza kusimba kwako uye tinodzora kuneta kunopihwa nechero chikamu chekudzidziswa.
Kugadzirisa Rwendo: Iyo Yakasarudzika Nzira yekunaka
Sezvo mumhanyi wese akasiyana, ndizvo zvakaitawo rwendo rwavo. Mazano edu anochinjika kune munhu, achinangana neakananga nhanho dzekusimba pamberi pemijaho yakakosha uye nekugadzirisa kuzorora kuti ive nechokwadi chepamusoro chisingazungunuke pazuva remujaho. Iyi yakarongedzerwa nzira inosanganisa sainzi yekudzidziswa mutoro nehunyanzvi hwekugadzirisa.
Kutora kubva kune Zvakaitika
Hunyanzvi hwedu hausi hwekungofungira chete; ndiwo magumo emakore ekubatana nevamhanyi vemakomo. Mazano nehunyanzvi hwatakakwenenzvera hwakaedzwa nekukwenenzverwa munzvimbo dzakanyanya kunetsa, zvichitipa nzwisiso isingaenzaniswi mune izvo zvinotora kusvika kumusangano wekuita.
Mhedziso: Simudza Kugona Kwako ne Arduua
At Arduua, isu tinopfuura varairidzi — isu tiri vadyidzani murwendo rwako rwekuita zvakanaka. Nekugona hunyanzvi hwekudzora mutoro wekudzidzisa uye nguva, takazvipira kuona kuti wakagadzirira, wakakodzera, uye uri pamusoro pako pazuva remujaho. Joinha isu parwendo rwekushandura uko sainzi uye zano zvinosangana kuti uburitse kugona kwako kwechokwadi.
Gamuchira rwendo. Kumbundira Arduua!
Kuti uwane rumwe ruzivo ndapota tarisa Arduua Trail Running Coaching Online >>.
/Katinka Nyberg, CEO Muvambi