sei Arduua Premium Coaching Works
Arduua Premium Coaching ibasa redu repamusoro-soro remumhanyi - rakagadzirirwa vamhanyi vanoda kurongeka, kudzidziswa kwemunhu nekuenderera mberi, kugadziridzwa kwedata, uye kutsigirwa kwakananga kubva kunyanzvi murairidzi gore rese.
Yakanakira nzira, gomo, ultra, skyrunning, uye mugwagwa marathon vatambi vachitsvaga kudzidziswa kunofambiswa nesainzi, moyo-kurova-kwakavakirwa simba rekudzora, kusimudzira kwenguva refu, simba uye kusimba - kubva pa5K kusvika 100 mamaira uye mberi.
1. Sarudza Yako Coaching Package
Iwe unosarudza mwero werutsigiro uye frequency yemhinduro:
- Monthly Coaching - hurongwa hwemunhu + ongororo yemwedzi nemwedzi uye kuronga kugadzirisa
- Weekly Coaching - hurongwa hwemunhu + kudzokorora kwevhiki uye kuronga kugadzirisa
- Race Coaching - vhiki nevhiki kudzidzisa + pamwedzi makumi maviri-maminetsi vhidhiyo kufona + TrainingPeaks Premium
- Elite Coaching - vhiki nevhiki kudzidzisa + vhiki nevhiki makumi maviri-maminetsi evhidhiyo mafoni + TrainingPeaks Premium
Matanho ese ekudzidzisa anosanganisira chirongwa chegore rega rega, zvisingaperi zvidzidzo zvekudzidzisa, uye kudyidzana kwakarongeka kwevarairidzi - mutsauko uri mukati. kangani mhinduro uye kugadzirisa zvinounzwa.
2. Sign Up & Zadzisa Your Athlete Profile
Mushure mekunyoresa iwe unogamuchira onboarding mirairo, kusanganisira yako Hutano & Dzidzo Yemibvunzo:
- Kumhanya zvibodzwa & nhangemutange karenda
- Hutano + chimiro chemuviri
- Kukuvara / nhoroondo yekurapa
- Kuwanikwa kwekudzidziswa
- Terrain & midziyo yekuwana (yekurovedza muviri, zvikomo, treadmill, nezvimwewo)
Izvi zvinoumba hwaro hweyako dhizaini yekudzidziswa.
3. TrainingPeaks Setup
Kudzidziswa kwese kunounzwa mukati meKudzidzisaPeaks - kunosanganisira maekisesaizi, basa resimba, nhungamiro yeHR, kufambira mberi kwekutevera, mhinduro yemurairidzi & kuronga kugadzirisa.
Batanidza nemurairidzi wako pano:
Batanidza ne Arduua mu TrainingPeaks »
Basic yaisanganisira - Mwedzi & Weekly Coaching
Premium inosanganisirwa - Mujaho & Elite Coaching
4. Vaka Hurongwa Hwako - Kutanga-Up Vhiki
Wese mumhanyi anotanga neBuild-Your-Plan yekutanga-svondo svondo, kusanganisira:
- Easy run bvunzo (aerobic mutoro simba)
- Threshold bvunzo (yeiyo chaiyo HR yekudzidzisa nzvimbo)
- Kusimba uye kufamba kwekuongorora (vhidhiyo)
- Kumhanya-fomu kuongororwa (vhidhiyo)
- Sarudzo: rodha lab/VO₂max test data
- Vhidhiyo musangano nemurairidzi wako
Iyi data inoshandiswa kugadzira yako hurongwa hwekudzidzisa hwegore rega rega.
5. Urongwa Hwako Hwekudzidzisa
Murairidzi wako anovaka yako TrainingPeaks chimiro zvichibva pane yako mbiri & nhangemutange zvinangwa. Izvi zvinosanganisira:
- Gore-hurongwa neA/B/C nhangemutange yekuisa pamberi
- Base → Chaiyo → Kukwikwidza → Taper nhanho
- HR-based running sessions akawiriraniswa kune wachi yako
- Simba, kufamba, plyometric & kudzoreredza basa
- Adaptive kufambira mberi kunobva pane chaiyo yekudzidziswa data
6. Kudzidzisa Ongororo & Kugadziriswa
Urongwa hwako hwekudzidzisa hunogara huchigadziridzwa kuti urambe uchifambira mberi kune zvinangwa zvako uchienzanisa kusimba, kuneta, kupora uye nhangemutange inoda.
Kangani murairidzi wako anoongorora kudzidziswa kwako, anopa mhinduro, uye anogadziridza hurongwa hwako zvinoenderana nedanho rekudzidzisa raunosarudza (Monthly · Weekly · Race · Elite), sezvatsanangurwa pamusoro apa.
Zvisinei nehurongwa, murairidzi wako anotarisisa kukura kwako mumwaka wese uye anogadzirisa chimiro chako chekudzidzisa sezvaunoshanduka - kuve nechokwadi chekuvandudza kwenguva refu, kusimba.
7. Kugadzirira Mujaho & Kuronga Mwaka
- A-Mujaho: full build-up + taper - peak performance target
- B-Mujaho: bvunzo giya, zvinovaka muviri & pacing nzira
- C-Mujaho: nhangemutange yekudzidzira - yakabatanidzwa isina taper
8. Zvaunoda
- TrainingPeaks-inoenderana GPS wachi
- Chitsiko chemoyo chechipfuva (chinokurudzirwa zvakasimba)
- Nzira / nzira yekuwana zvichienderana nezvinangwa
Tanga Rwendo Rwako rweKudzidzisa
Kana iwe uchida kufambira mberi kwakarongeka, kusimba, kuvimba uye kuita kwepamusoro munzira, gomo, yekupedzisira kana marathon zviitiko - wagadzirira.