Dzidzisa hungwaru nehurongwa hwakagadzirirwa kufambira mberi kwenguva refu - inotsigirwa nehutungamiriri hwenyanzvi uye nharaunda yepasirese inofamba munyika dzinopfuura makumi matatu.
Sarudza kubva pamusoro pe500 akagadzirwa nehunyanzvi zvirongwa zvekudzidzisa. Isu tinokubatsira iwe kusarudza chirongwa chakakodzera chemujaho wako, nhanho yekusimba, uye kuronga - uye kuishandisa zvakananga kune yako TrainingPeaks karenda. Sezvo zvibodzwa zvako zvinoshanduka, unogona kushandura kuchirongwa chitsva chero nguva.
Iva chikamu chenharaunda yepasirese inomhanya nharaunda inokurudzira, inotsigira, uye inokurudzira. Ramba wakabatana nevamhanyi pasi rese vanogovana chishuwo chako chemakomo, kutsungirira, uye kukura kwako pachako.
Sarudza kubva pamusoro pemazana mashanu akagadzirirwa zvirongwa zvekudzidzisa, kubva pamakiromita gumi kusvika pamakiromita zana. Isu tinokubatsira kusarudza hurongwa hunoenderana nemujaho wako, kusimba, uye kuronga - uye unogona kushandura zvirongwa pese kana zvinangwa zvako zvachinja.
Batsirwa neruzivo rwenyanzvi kuburikidza nehupenyu hwewebhunari uye kudzidzisa-inotungamirwa dzidzo. Dzidza nezvezvikamu zvekudzidzisa, kuronga kwegore, simba, kufamba, uye nezvimwe - nemukana wekubvunza mibvunzo yako zvakananga.
Iva chikamu chechikwata chepasi rose chine chitupa chakasimba. Pfeka Arduua nekuzvikudza uye kusangana nevamhanyi vaunoshanda navo pamijaho yepasirese - vakabatana nezvinangwa zvekugoverana, mafungiro, uye rudo rwemakomo.
Kutanga kamwe chete: €15 — Vaka Hurongwa Hwako (Chinyorwa cheNhengo)
Zvirongwa zveKuve Nhengo zvinopa hurongwa hwekudzidzisa hwakarongeka hwekufambira mberi kwenguva refu, nehurongwa hwakarongeka kubva kuraibhurari ye Zvirongwa zvekudzidzisa zvinodarika mazana mashanu (500+) zvakaratidzwaKuva nhengo yako kunosanganisirawo mukana wekuwana mawebhusaiti ega ega uye global trail running communityNhengo imwe neimwe inotanga ne Vaka Hurongwa Hwako , patinoongorora mibvunzo yenyu, tosimbisa ruzivo rwacho nemi, tobva tashandisa hurongwa hwakakodzera uye zuva rekutanga muTrainingPeaks yenyu.
Yakanakira kudzidzira vamhanyi vemugwagwa, mafambiro epamusoro, denga, uye mafambiro emugwagwa kwedaro kubva kure. 10K kusvika ku100 mamaira — pasina kudzidziswa kunogara kuripo.
Bhalisa kune Nhengo pane yedu webhusaiti. Kubhadhara kunoitwa nekiredhiti kadhi ine otomatiki kuvandudzwa pamwedzi.
Unogona kumbomira kana kukanzura kunyorera kwako chero nguva.
Mushure mekusaina-up, iwe unogashira otomatiki email ine mirairo. Mabasa ako ekutanga ndeaya:
2.1. Zadza Hutano & Dzidzo Yemibvunzo Yemibvunzo
Pano iwe unogovera zvibodzwa zvako zvemujaho, zuva remujaho, nhanho yekusimba, nhoroondo yekukuvara, nzvimbo, uye kuwanikwa kwevhiki.
Izvi zvinotibatsira kunzwisisa zvaunoda kudzidziswa uye kukurudzira chirongwa chakakodzera.
2.2. Gadzira TrainingPeaks
Kana iwe usati watova nayo, dhawunirodha TrainingPeaks pa
trainingpeaks.com.
Gadzira account yako (Basic inosanganisirwa munhengo yako), wobva wabatanidza account yako Arduua uchishandisa iyi link:
Batanidza ne Arduua muKudzidzisaPeaks
Zvichienderana negwaro remibvunzo yako uye zuva remujaho, tinokurudzira hurongwa hunonyatsoenderana nechinangwa chako, nhanho yechiitiko, nzvimbo, uye nguva.
Izvi zvinokutendera kuti uteedzere kufambira mberi uye peak panguva chaiyo.
Kana kuti unogona kusarudza pakati pezvirongwa izvi:
https://arduua.com/webshop/running-training-plans/
Kana hurongwa hwasarudzwa, tinohuisa zvakananga kuTrainingPeaks account yako.
Yese masesheni anounzwa ane yakarongeka nguva uye yemoyo-chiyero kutungamira kuti iwe unonyatsoziva nzira yekudzidzisa zuva rega rega.
Tevedza chirongwa chako uchishandisa TrainingPeaks pafoni yako kana wachi.
Zvirongwa zvako zvakarongwa kuti zvikutungamirire vhiki nevhiki kuenda kumujaho wako.
Mushure memujaho wako - kana kana waisa chinangwa chitsva - ingo taura nesu uye isu tichakubatsira kusarudza nekushandisa hurongwa hwako hunotevera.
Senhengo, unokokwa kuti urarame webinars ne Arduua varairidzi.
Zvirongwa izvi zvinofukidza kuronga kwegore, nhanho dzekudzidzisa, simba, kufamba, uye gadziriro yemujaho - nenguva yemibvunzo yako.
Sarudza kubva pamazana mashanu+ akagadzirwa nehunyanzvi zvirongwa zvekudzidzisa madaro kubva ku10 km kusvika 100 mamaira.
Sarudzo dzinosanganisira trail, gomo, Ultra, skyrunning, uye mugwagwa - neAnotanga, Yepakati, uye Makwikwi mazinga.
Isu tinokubatsira iwe kusarudza chirongwa chinoenderana nemujaho wako, nhanho yekusimba, terrain, uye iripo nguva yekudzidziswa.
Kana kuti unogona kusarudza pakati pezvirongwa pano:
arduua.com/webshop/running-training-plans/
Urongwa hwako hunoenderana neyako chaiyo nhangemutange zuva uye inoshandiswa zvakananga kune yako TrainingPeaks karenda.
Chinja zvirongwa chero nguva sezvo zvinangwa zvako zvinoshanduka.
Wana mukana wekurarama webinars inogarwa na Arduua varairidzi.
Dzidza nezve kuronga kwegore, nhanho dzekudzidzisa, simba, kufamba, uye gadziriro yemujaho - nemukana wekubvunza mibvunzo zvakananga.
Iyo inokura ruzivo chikuva ichawedzerwa mukati me2026.
4.1. Batanidza ne100+ zvishandiso uye maapplication
4.2. Mamepu ekushanda, pfupiso, kupatsanurwa, uye data yakadzama yechikamu
4.3. Mujaho uye chiitiko karenda ine chinangwa chekutevera
4.4. Zviyeuchidzo zvezuva nezuva zvekurovedza muviri
5.1. Iva chikamu cheChikwata Arduua - nharaunda yepasirese inomhanya nharaunda nevatambi vanobva kunyika dzinopfuura makumi matatu
5.2. Mujaho pasi peChikwata Arduua banner uye ubatane nevamhanyi pasi rese
5.3. Joinha nharaunda dzedu dzepamhepo kuti uwane rutsigiro, kurudziro, uye kudyidzana kwemazuva ese:
• chikwata Arduua Facebook Group
• Arduua Strava Club
5.4. Iva chikamu chetsika yakanaka, inotsigira yekudzidzisa
5.5. Gamuchira 30% discount pa Arduua Performance Gear, kusanganisira Chikwata Arduua zvipfeko zverudzi
5.6. Svika mhenyu webinars ne Arduua varairidzi - zano, chikafu, nhangemutange yekugadzirira & nezvimwe
Kuti uteedzere chirongwa chako chekudzidzisa zvinobudirira, uchada:
1.1. A TrainingPeaks account (Basic inosanganisirwa nehurongwa hwako hwekudzidzisa)
1.2. Wachi yekudzidzira inoenderana neTrainingPeaks (Garmin, Suunto, Coros, Polar, kana zvakafanana)
3.3. Yekunze chipfuva-tambo yemoyo-yekuyeresa yekutarisa (yakakurudzirwa kune chaiyo HR data - yakakosha sezvo maitiro edu akavakirwa panguva uye kurova kwemoyo)
Nzira yedu yekudzidzira inovakwa pamusoro nguva uye kushanda nesimba kwemoyo, iyo inovimbisa kudzidziswa kunoshanda pamhando dzese dzenzvimbo. Yechokwadi yemoyo-chiyero data yakakosha pakuseta nzvimbo dzako, kutonga mutoro wekudzidziswa, uye kufambira mberi zvakachengeteka uye nemazvo kune zvinangwa zvako.
Nzira Yokudzidzisa
Yedu yekudzidzisa sisitimu yakavakirwa pamusoro nguva uye kurova kwemoyo pane chinhambwe. Yese masesheni anotemerwa nehurefu uye yakasarudzika kusimba (HR zones), kuve nechokwadi chakanyanya kurongeka, inodzorwa kudzidziswa mutoro, uye kufambira mberi kwakachengeteka munzvimbo dzese.
Zvipo zvinokosha:
• Kukurudzira kudzidzisa kwakafanana munzvimbo dzese
• Kunyatso kudzora kusimba uchishandisa nzvimbo dzakasarudzika dzemoyo
• Inoshanda zvisina musono munzira, makomo, mafurati, matsimba, kana nzvimbo dzakasanganiswa
• Inogadzirisa zvechisikigo kune kuneta, kukwirira, kupisa, uye mamiriro
• Inoderedza njodzi yekuwedzeredza uye inotsigira kukura kwenguva refu
Plan Structure
Base Phase
Gadzira aerobic endurance, kufamba, kugadzikana, kushanda nesimba, uye kusimba kwetsoka / zviziso zvemakumbo / majoini. Yakanakira kuvaka hwaro hwakasimba.
Specific Phase
Kuvandudza chikumbaridzo, VO₂max, kukwira zvakanaka, nzira yekudzika, uye simba rakanangana negwara. Kudzidzira vhoriyamu uye mutoro zvinochinjirwa kune ako zvinangwa uye kumhanya nhoroondo.
Pre-Competition Phase
Ultra-chaiyo kudzidziswa kunosanganisira kumhanya-mhanya, kumashure-kumashure, terrain adaptation, kudzidzira kupisa mafuta, nzira dzekufamba, uye basa rekuenzanisa remujaho - uchichengetedza simba uye plyometrics.
Taper & Race Phase
Deredza mutoro wekudzidzira kusvika pamutsara wekutanga mutsva uye wakagadzirira. Inosanganisira taper nhungamiro, nhangemutange-yezuva pacing zano, zvirongwa zvekudya, hydration kutungamira, uye kugadzirira kwepfungwa.
Yako Yekutanga Nhengo Hunosanganisira yakazara TrainingPeaks Premium Athlete Account, inokupa iwe:
1.1. Machati epamberi ekuita uye akadzama data analytics
1.2. Dhonza-uye-kudonhedza Workout muvaki kugadzira kana kugadzirisa zvikamu
1.3. Kugona kuronga uye kugadzirisa mwaka wako wakazvimirira
1.4. Gadzira, chengetedza, uye shandisazve ako akarongwa maekisesaizi
1.5. TrainingPeaks Virtual Coach zvishandiso
1.6. Mutengo: 15€ /mwedzi (Chikwata Arduua Nhengo chete)
Wedzera ruzivo rwako rwekudzidzisa neakananga maminetsi makumi maviri, mumwe-on-one vhidhiyo musangano nemurairidzi wako akazvipira. Iyi sevhisi inogona kuwedzerwa kune chero Online Coaching Kunyoreswa kana Chirongwa Chekudzidzisa.
2.2. Pre-work & Post-work Inosanganisirwa
Musangano wako wevhidhiyo unosanganisira kugadzirira kwevarairidzi vasati vafona (kuongorora zvinyorwa zvako, mibvunzo, uye data rekudzidziswa) uye kutevera mushure mekufona (pfupiso, tsananguro, kana kuronga kugadzirisa sezvinodiwa). Izvi zvinoita kuti ugamuchire tsigiro ine revo, yega yega.
2.3. Zvaunogona Kushandisa Session
• Kurukura kufambira mberi kwako pakudzidzisa
• Taura mibvunzo yehunyanzvi kana zvinonetsa
• Ongorora mijaho uye zano riri kuuya
• Gamuchira zano remunhu pakudzidziswa, kupora, simba, kufamba, kana kufamba
• Kumbira zvigadziriso zvenguva chaiyo paurongwa hwako hwekudzidzisa
2.4. Mutengo
20-maminitsi musangano wevhidhiyo: €50
Bhadhara Musangano Wako weVhidhiyo >>
3.Bhuku
Kumisikidza TrainingPeaks Premium kana kuronga yako Vhidhiyo yekufona chikamu, email:
rutsigiro @arduua.com
Arduua.com inopa kunyorera pamwedzi sevhisi yekudzidzisa. Paunosaina, iwe unoisa ruzivo rwekadhi rechikwereti, uye mari yako yekunyorera inochajwa kamwe chete pamwedzi.
1.2. Automatic Renewal
Kunyoresa kwako kunovandudzwa otomatiki mwedzi wega wega. Mari yemwedzi nemwedzi ichabhadhariswa kadhi rechikwereti pafaira kunze kwekunge wasarudza kukanzura.
1.3. Kukanzura
Iwe unogona kukanzura kunyorera kwako chero nguva nekupinda muakaundi yako uye nekupedzisa maitiro ekudzima.
Hapana imwe mhosva ichaitika mushure memazuva ano ekubhadharisa. Hapana nguva yekuzivisa kupfuura mwedzi wakabhadharwa wazvino.
1.4. Kudzorerwa mari
Arduua haipe kudzoserwa kwemwedzi yakati wandei, masevhisi asina kushandiswa, kana nguva yasara mushure mekukanzurwa. Mari yese yatogadziriswa ndeyekupedzisira.
1.5. Kugamuchirwa kweMitemo
Nekunyoresa, unobvuma kuti waverenga, wakanzwisisa, uye unobvumirana neMitemo yeSevhisi iyi. Kuti uwane mibvunzo kana rutsigiro, ndapota taura:
rutsigiro @arduua.com
Kutanga kamwe chete: €15 — Vaka Hurongwa Hwako (Chinyorwa cheNhengo)
Zvirongwa zveKubatanidzwa Premium inopa hurongwa hwekudzidzisa hwakarongeka hwekufambira mberi kwenguva refu, nehurongwa hwakarongeka kubva kuraibhurari ye Zvirongwa zvekudzidzisa zvinodarika mazana mashanu (500+) zvakaratidzwaKuva nhengo yako kunosanganisirawo mukana wekuwana mawebhusaiti ega ega uye global trail running communityPamusoro pezvo, Premium inosanganisira TrainingPeaks Premium uye mukana wakazara wekuwana Arduua raibhurari yekudzidzisa, zvichikubvumidza kuti ronga, gadzirisa, uye gadzirisa kudzidziswa kwako wega mushure mekunge chirongwa chako chashandiswa. Nhengo yega yega inotanga ne Vaka Hurongwa Hwako , patinoongorora mibvunzo yenyu, tosimbisa ruzivo rwacho nemi, tobva tashandisa hurongwa hwakakodzera uye zuva rekutanga muTrainingPeaks yenyu.
Yakanakira kudzidzira kumhanya mumugwagwa, kumhanya kwemuchadenga, uye kumhanya mumugwagwa kwenguva refu kubva parwendo. 10K kusvika ku100 mamaira vanoda kutonga kwakazara uye kuchinjika — vasina kudzidziswa nguva dzose.
Bhalisa pawebhusaiti. Kubhadhara kunovandudzwa pamwedzi - unogona kumbomira kana kukanzura chero nguva.
Mushure mekusaina-up, unogamuchira email ine mirairo.
2.1 Hutano & Dzidzo Yemibvunzo
Unoendesa chinangwa chako chemujaho, zuva remujaho, nhanho yekusimba, kukuvara, kuwanikwa kwevhiki, nzvimbo nemidziyo - kuti tigone kutungamira sarudzo yehurongwa nemazvo.
2.2 Seta TrainingPeaks Premium
Dhawunirodha TrainingPeaks pa
trainingpeaks.com
Batanidza account yako ku Arduua:
Batanidza ne Arduua muKudzidzisaPeaks
Membership Premium inosanganisira a TrainingPeaks Yekutanga Mutambi Akaunti ine zvizere kuronga & analytics maturusi.
Zvichienderana neprofile yako, tinokutungamira kune yakanyanya kukwana kubva ku500+ yakarongwa zvirongwa.
Iyo hurongwa inoenderana nezuva rako remujaho uye yakatakurwa mukarenda yako.
Wedzera rimwe simba, kufamba kana mamwe masesheni ekumhanya paunenge uchida - yakanakira siyana kana kugadzirisa kusasimba.
Mushure memujaho kana hupenyu hwachinja, unogona kugamuchira chirongwa chitsva kurudziro & application.
Unokokwa kune vose Arduua rarama kudzidzira webinars - kuronga kwegore, kudzidziswa chimiro, simba & nhangemutange zano neQ&A.
Sarudza kubva pamazana mashanu+ akagadzirwa nehunyanzvi zvirongwa zvekudzidzisa madaro kubva ku10 km kusvika 100 mamaira.
Zvirongwa zviripo zvetrail, gomo, Ultra, skyrunning, uye mugwagwa - neAnotanga, Yepakati, uye Makwikwi mazinga.
Isu tinokubatsira iwe kusarudza chirongwa chinoenderana nemujaho wako, nhanho yekusimba, nzvimbo, uye iripo nguva yekudzidziswa.
Urongwa hwako hunoenderana neyako chaiyo nhangemutange zuva uye inoshandiswa zvakananga kune yako TrainingPeaks karenda.
Chinja zvirongwa chero nguva sezvo zvinangwa zvako zvinoshanduka - ingo taura nesu kana wagadzirira.
Svika raibhurari yakasarudzika yekumhanya kwemunhu, simba, kufamba, uye kutambanudza zvikamu.
Shandisa raibhurari kutsiva kana kugadzirisa maekisesaizi, wedzera zvimwe zvinhu zvekudzidzisa, kuvandudza kushaya simba, kana kuunza zvimwe zvakasiyana mumaitiro ako evhiki.
Yako Premium Membership inosanganisira yakazara TrainingPeaks Yekutanga Mutambi Akaunti, kukupa:
Nakidzwa nekuwana kune mhenyu webinars inotungamirwa na Arduua varairidzi.
Dzidza nezve kuronga kwegore, nhanho dzekudzidzisa, simba, kufamba, uye gadziriro yemujaho - nenguva yekurarama Q&A.
6.1 Iva chikamu cheChikwata Arduua - nharaunda yepasi rose ine vatambi munyika dzinopfuura makumi matatu
6.2 Mujaho uye dzidzisa pasi peChikwata Arduua kuzivikanzwa zvauri
6.3 Joinha nhengo dzemapoka edu:
• chikwata Arduua Facebook Group
• Arduua Strava Club
6.4 Batanidza, govana mhedzisiro yemujaho, kufambira mberi kwekudzidziswa & kukurudzira
6.5 Gamuchira 30% kuderedzwa pa Arduua Performance Gear - kusanganisira zvipfeko zvemujaho wechikwata
6.6 Svika mhenyu edzidzo webinars ne Arduua varairidzi venyanzvi
Kuti uteedzere chirongwa chako chekudzidzisa zvinobudirira, uchada:
1.1. A TrainingPeaks account (Basic inosanganisirwa nehurongwa hwako hwekudzidzisa)
1.2. Wachi yekudzidzira inoenderana neTrainingPeaks (Garmin, Suunto, Coros, Polar, kana zvakafanana)
3.3. Yekunze chipfuva-tambo yemoyo-yekuyeresa yekutarisa (yakakurudzirwa kune chaiyo HR data - yakakosha sezvo maitiro edu akavakirwa panguva uye kurova kwemoyo)
Nzira yedu yekudzidzira inovakwa pamusoro nguva uye kushanda nesimba kwemoyo, iyo inovimbisa kudzidziswa kunoshanda pamhando dzese dzenzvimbo. Yechokwadi yemoyo-chiyero data yakakosha pakuseta nzvimbo dzako, kutonga mutoro wekudzidziswa, uye kufambira mberi zvakachengeteka uye nemazvo kune zvinangwa zvako.
Nzira Yokudzidzisa
Yedu yekudzidzisa sisitimu yakavakirwa pamusoro nguva uye kurova kwemoyo pane chinhambwe. Yese masesheni anotemerwa nehurefu uye yakasarudzika kusimba (HR zones), kuve nechokwadi chakanyanya kurongeka, inodzorwa kudzidziswa mutoro, uye kufambira mberi kwakachengeteka munzvimbo dzese.
Zvipo zvinokosha:
• Kukurudzira kudzidzisa kwakafanana munzvimbo dzese
• Kunyatso kudzora kusimba uchishandisa nzvimbo dzakasarudzika dzemoyo
• Inoshanda zvisina musono munzira, makomo, mafurati, matsimba, kana nzvimbo dzakasanganiswa
• Inogadzirisa zvechisikigo kune kuneta, kukwirira, kupisa, uye mamiriro
• Inoderedza njodzi yekuwedzeredza uye inotsigira kukura kwenguva refu
Plan Structure Base Phase
Gadzira aerobic endurance, kufamba, kugadzikana, kushanda nesimba, uye kusimba kwetsoka / zviziso zvemakumbo / majoini. Yakanakira kuvaka hwaro hwakasimba.
Specific Phase
Kuvandudza chikumbaridzo, VO₂max, kukwira zvakanaka, nzira yekudzika, uye simba rakanangana negwara. Kudzidzira vhoriyamu uye mutoro zvinochinjirwa kune ako zvinangwa uye kumhanya nhoroondo.
Pre-Competition Phase
Ultra-chaiyo kudzidziswa kunosanganisira kumhanya-mhanya, kumashure-kumashure, terrain adaptation, kudzidzira kupisa mafuta, nzira dzekufamba, uye basa rekuenzanisa remujaho - uchichengetedza simba uye plyometrics.
Taper & Race Phase
Deredza mutoro wekudzidzira kusvika pamutsara wekutanga mutsva uye wakagadzirira. Inosanganisira taper nhungamiro, nhangemutange-yezuva pacing zano, zvirongwa zvekudya, hydration kutungamira, uye kugadzirira kwepfungwa.
1.1. Zvishandiso Zvekudzidzisa Zvakanyanya
• Isa maekisesaizi kubva ku100+ zvishandiso nemaapuro
• Mepu maekisesaizi ako uye nzira dzekutevera
• Vaka uye gadzirisa maekisesaizi ane dhonza-uye-kudonhedza Workout Builder
• Gadzira maraibhurari akawanda ekurovedza muviri kuitira kuronga kuri nyore
1.2. Performance Insights
• Hwirudzuro dzakadzama dzekurovedza muviri dzine kupatsanurwa, machati, uye metrics
• Kurova kwemwoyo, kufamba, uye kuongorora simba
• Peak performance tracking uye yako pachako yakanakisa yekutarisa
• Zvipfupiso zvevhiki nevhiki zvekusimba uye machati ekushanda kwenguva refu
1.3. Chinangwa & Chiitiko Management
• Ronga zvinangwa uye wedzera zviitiko pakarenda yako yegore
• Ronga maekisesaizi emangwana nematurusi ekuronga anochinjika
• Wedzera zvinyorwa, zviyeuchidzo, uye zvigadziriso zvesangano risina musono
1.4. Athlete Support Features
• Zviyeuchidzo zvezuva nezuva zvekurovedza muviri
• Kuwana zviuru zvezvirongwa zvekudzidzisa (kana zvichidiwa)
• Kunyatsoenderana nezvirongwa zvekudzidzisa zvinotungamirirwa nemurairidzi
• Rongedza maekisesaizi apera kuratidza kuita chaiko
• Tsvaga uye kusefa ese apfuura kana arikuuya masesheni
1.1. Kunyoresa & Kubhadhara
Arduua.com inopa kunyorera pamwedzi sevhisi yekudzidzisa. Paunosaina, iwe unoisa ruzivo rwekadhi rechikwereti, uye mari yako yekunyorera inochajwa kamwe chete pamwedzi.
1.2. Automatic Renewal
Kunyoresa kwako kunovandudzwa otomatiki mwedzi wega wega. Mari yemwedzi nemwedzi ichabhadhariswa kadhi rechikwereti pafaira kunze kwekunge wasarudza kukanzura.
1.3. Kukanzura
Iwe unogona kukanzura kunyorera kwako chero nguva nekupinda muakaundi yako uye nekupedzisa maitiro ekudzima.
Hapana imwe mhosva ichaitika mushure memazuva ano ekubhadharisa. Hapana nguva yekuzivisa kupfuura mwedzi wakabhadharwa wazvino.
1.4. Kudzorerwa mari
Arduua haipe kudzoserwa kwemwedzi yakati wandei, masevhisi asina kushandiswa, kana nguva yasara mushure mekukanzurwa. Mari yese yatogadziriswa ndeyekupedzisira.
1.5. Kugamuchirwa kweMitemo
Nekunyoresa, unobvuma kuti waverenga, wakanzwisisa, uye unobvumirana neMitemo yeSevhisi iyi. Kuti uwane mibvunzo kana rutsigiro, ndapota taura:
rutsigiro @arduua.com
Kutanga kamwe chete: €15 — Vaka Hurongwa Hwako (Chinyorwa cheNhengo)
Mentor Plans Premium inopa hurongwa hwekudzidzisa hwakarongeka hwekufambira mberi kwenguva refu, kusanganisira zvese zviri mu Hunhu Zvirongwa Premium: kusarudzwa kwehurongwa hunotungamirirwa kubva kuraibhurari ye Zvirongwa zvekudzidzisa zvinodarika mazana mashanu (500+) zvakaratidzwa, TrainingPeaks Premium, mukana wakazara wekuwana Arduua raibhurari yekudzidzisa, mawebhusaiti ega ega, Uye global trail running communityPamusoro pezvo, Mentor Plans Premium inosanganisira zvidzidzo zvekudzidzisa zvemwedzi wega wega zve1:1 with an Arduua murairidzi. Zvidzidzo izvi zvinotarisa pane hurongwa hwenguva refu, kuronga nguva, nguva yemujaho, kuronga zvikamu, uye ongororo yemujaho — zvichikubatsira kuronga zvine hungwaru, kusvika padanho repamusoro, uye kukudziridza hunyanzvi hwekutarisira kudzidziswa kwako nechivimbo. Nhengo yega yega inotanga ne Vaka Hurongwa Hwako , patinoongorora mibvunzo yenyu, tosimbisa ruzivo rwacho nemi, tobva tashandisa hurongwa hwakakodzera uye zuva rekutanga muTrainingPeaks yenyu.
Yakanakira kudzidzira kumhanya mumugwagwa, kumhanya kwemuchadenga, uye kumhanya mumugwagwa kwenguva refu kubva parwendo. 10K kusvika ku100 mamaira vanoda kudzidzira vari vega vachiwana nhungamiro nerubatsiro rwenyanzvi — vasina kudzidziswa kwezuva nezuva.
Bhalisa pawebhusaiti yedu. Kubhadhara kunoitwa nekiredhiti kadhi ine otomatiki kuvandudzwa pamwedzi. Unogona kumbomira kana kukanzura kunyorera kwako chero nguva.
Mushure mekusaina-up, unogamuchira email ine mirairo uye ruzivo nezve mudzidzisi wako wekudzidzisa.
2.1 Hutano & Dzidziso Declaration
Iwe unogovera chinangwa chako chemujaho, zuva remujaho, nhanho yekusimba, nhoroondo yekukuvara, kuwanikwa kwevhiki, nzvimbo uye zvishandiso. Izvi zvinobvumira murairidzi wako kutungamira kuseta kwako nemazvo.
2.2 Seta TrainingPeaks Premium
Dhawunirodha TrainingPeaks pa
trainingpeaks.com.
Gadzira account yako, wobva waibatanidza nayo Arduua:
Batanidza ne Arduua muKudzidzisaPeaks
Yako Membership Mentor Premium inosanganisira a TrainingPeaks Yekutanga Mutambi Akaunti, nezvishandiso zvakafanana neChiremba Premium:
Usati watanga, unosangana nemudzidzisi wako wepamhepo. Mukufona uku:
Zvichienderana nechimiro chako uye nzira yekufona, murairidzi wako anokurudzira chirongwa chinonyatsoenderana nechinangwa chako, nzvimbo uye nguva.
Urongwa uhu hunoshandiswa kukarenda yako yeTrainingPeaks uye inoenderana nezuva rako remujaho. Iyi inova hwaro hwekudzidziswa kwako.
Iwe unoteedzera hurongwa hwezuva nezuva, uchishandisa TrainingPeaks Premium kufambisa zvikamu pazvinenge zvichidikanwa, gadzirisa hupenyu hwako, uye kuona kusimba kwako, kuneta uye chimiro nekufamba kwenguva.
Iwe unogona kuwedzera zvikamu kubva kune Arduua Raibhurari Yokudzidzisa - kumhanya, simba, kufamba uye kutambanudza - kutsigira zvaunoda.
Izvi zvinokutendera kuti uwedzere basa rinowedzera kusimba, kugona kwehunyanzvi uye simba rakawanda.
Kamwe chete pamwedzi, iwe nemurairidzi wako munosangana kune yakanangana nzira yekufona. Asati afona, murairidzi wako anoongorora yako yekudzidzira block uye (kana zvakakodzera) nhangemutange data.
Kufona kwega kwega kunogona kutarisa pane imwe huru musoro:
Mushure mekufona, murairidzi wako anotumira pfupiso pfupi ine nhungamiro pane zvekutarisa pachikamu chinotevera. Iwe unoramba uchidzidzira wakazvimirira - ikozvino negwara rakajeka.
Kana nhangemutange yako yapera kana zvinangwa zvako zvachinja, unobata murairidzi wako. Pamwe chete iwe unosarudza kuti ndeupi hurongwa hutsva hwekutevera, uye isu tinoishandisa kune yako TrainingPeaks account.
Senhengo yeMentor Premium mumhanyi, iwe unojoinha vese Arduua webinars - kuronga kwegore negore, nhanho dzekudzidzisa, simba, kufamba uye gadziriro yemujaho neQ&A mhenyu.
Sarudza kubva pamazana mashanu+ akagadzirwa nehunyanzvi zvirongwa zvekudzidzisa madaro kubva ku10 km kusvika 100 mamaira.
Zvirongwa zviripo zvetrail, gomo, Ultra, skyrunning, uye mugwagwa - neAnotanga, Yepakati, uye Makwikwi mazinga.
Murairidzi wako anokubatsira kusarudza chirongwa chinonyatsoenderana nemujaho wako, nhanho yekusimba, nzvimbo, uye iripo nguva yekudzidziswa.
Urongwa hwako hunoenderana neyako chaiyo nhangemutange zuva uye inoshandiswa zvakananga kune yako TrainingPeaks karenda.
Chinja zvirongwa mushure mejaho rega rega kana kana zvinangwa zvako zvachinja.
Svika raibhurari yakasarudzika yekumhanya kwemunhu, simba, kufamba, uye kutambanudza zvikamu.
Shandisa raibhurari kutsiva kana kugadzirisa maekisesaizi, wedzera zvimwe zvinhu zvekudzidzisa, kuvandudza kushaya simba, kana kuunza zvimwe zvakasiyana mumaitiro ako evhiki.
Nhengo yako yeMentorship inosanganisira yakazara TrainingPeaks Yekutanga Mutambi Akaunti, kukupa:
Kuwana kurarama webinars inotungamirwa na Arduua varairidzi.
Kuvhara kuronga kwegore negore, nhanho dzekudzidzira, kufamba, simba, gadziriro yemujaho - ine Q&A yakavhurika.
6.1. Iva chikamu cheChikwata Arduua - nharaunda yepasi rose inomhanya munharaunda dzinopfuura makumi matatu
6.2. Batanidza nevamhanyi pasi rese uye nhangemutange pasi pebanner rimwe
6.3. Joinha nhengo dzedu dzakavanzika munharaunda:
• chikwata Arduua Facebook Group
• Arduua Strava Club
6.4. Goverana ruzivo, kukurudzira, uye kufambira mberi
6.5. Gamuchira 30% discount pa Arduua Performance Gear (kusanganisira hembe yemujaho)
Imwe nzira yekufona pamwedzi - yakanangana negwara rekudzidzisa kana ongororo yemujaho.
Murairidzi wako anokubatsira kusarudza kufambira mberi, kugadzirisa kana kurodza hurongwa hwako uchifambira mberi.
Mukati mekudzidzisa kwako kufona - kufamba, kushanda nesimba, hutano uye kuparara kwekuita.
Inoshandura ruzivo rwemujaho kuita zvidzidzo kune yako inotevera yekudzidzira block.
Iwe unotonga yako pachako kudzidziswa uchishandisa TrainingPeaks Premium uye iyo Arduua Kudzidzisa Raibhurari - ine murairidzi anotsigira kuronga kwako uye kuita sarudzo kwenguva refu.
Kuti uteedzere chirongwa chako chekudzidzisa zvinobudirira, uchada:
1.1. A TrainingPeaks account (Basic inosanganisirwa nehurongwa hwako hwekudzidzisa)
1.2. Wachi yekudzidzira inoenderana neTrainingPeaks (Garmin, Suunto, Coros, Polar, kana zvakafanana)
3.3. Yekunze chipfuva-tambo yemoyo-yekuyeresa yekutarisa (yakakurudzirwa kune chaiyo HR data - yakakosha sezvo maitiro edu akavakirwa panguva uye kurova kwemoyo)
Nzira yedu yekudzidzira inovakwa pamusoro nguva uye kushanda nesimba kwemoyo, iyo inovimbisa kudzidziswa kunoshanda pamhando dzese dzenzvimbo. Yechokwadi yemoyo-chiyero data yakakosha pakuseta nzvimbo dzako, kutonga mutoro wekudzidziswa, uye kufambira mberi zvakachengeteka uye nemazvo kune zvinangwa zvako.
Nzira Yokudzidzisa
Yedu yekudzidzisa sisitimu yakavakirwa pamusoro nguva uye kurova kwemoyo pane chinhambwe. Yese masesheni anotemerwa nehurefu uye yakasarudzika kusimba (HR zones), kuve nechokwadi chakanyanya kurongeka, inodzorwa kudzidziswa mutoro, uye kufambira mberi kwakachengeteka munzvimbo dzese.
Zvipo zvinokosha:
• Kukurudzira kudzidzisa kwakafanana munzvimbo dzese
• Kunyatso kudzora kusimba uchishandisa nzvimbo dzakasarudzika dzemoyo
• Inoshanda zvisina musono munzira, makomo, mafurati, matsimba, kana nzvimbo dzakasanganiswa
• Inogadzirisa zvechisikigo kune kuneta, kukwirira, kupisa, uye mamiriro
• Inoderedza njodzi yekuwedzeredza uye inotsigira kukura kwenguva refu
Plan Structure Base Phase
Gadzira aerobic endurance, kufamba, kugadzikana, kushanda nesimba, uye kusimba kwetsoka / zviziso zvemakumbo / majoini. Yakanakira kuvaka hwaro hwakasimba.
Specific Phase
Kuvandudza chikumbaridzo, VO₂max, kukwira zvakanaka, nzira yekudzika, uye simba rakanangana negwara. Kudzidzira vhoriyamu uye mutoro zvinochinjirwa kune ako zvinangwa uye kumhanya nhoroondo.
Pre-Competition Phase
Ultra-chaiyo kudzidziswa kunosanganisira kumhanya-mhanya, kumashure-kumashure, terrain adaptation, kudzidzira kupisa mafuta, nzira dzekufamba, uye basa rekuenzanisa remujaho - uchichengetedza simba uye plyometrics.
Taper & Race Phase
Deredza mutoro wekudzidzira kusvika pamutsara wekutanga mutsva uye wakagadzirira. Inosanganisira taper nhungamiro, nhangemutange-yezuva pacing zano, zvirongwa zvekudya, hydration kutungamira, uye kugadzirira kwepfungwa.
1.1. Zvishandiso Zvekudzidzisa Zvakanyanya
• Isa maekisesaizi kubva ku100+ zvishandiso nemaapuro
• Mepu maekisesaizi ako uye nzira dzekutevera
• Vaka uye gadzirisa maekisesaizi ane dhonza-uye-kudonhedza Workout Builder
• Gadzira maraibhurari akawanda ekurovedza muviri kuitira kuronga kuri nyore
1.2. Performance Insights
• Hwirudzuro dzakadzama dzekurovedza muviri dzine kupatsanurwa, machati, uye metrics
• Kurova kwemwoyo, kufamba, uye kuongorora simba
• Peak performance tracking uye yako pachako yakanakisa yekutarisa
• Zvipfupiso zvevhiki nevhiki zvekusimba uye machati ekushanda kwenguva refu
1.3. Chinangwa & Chiitiko Management
• Ronga zvinangwa uye wedzera zviitiko pakarenda yako yegore
• Ronga maekisesaizi emangwana nematurusi ekuronga anochinjika
• Wedzera zvinyorwa, zviyeuchidzo, uye zvigadziriso zvesangano risina musono
1.4. Athlete Support Features
• Zviyeuchidzo zvezuva nezuva zvekurovedza muviri
• Kuwana zviuru zvezvirongwa zvekudzidzisa (kana zvichidiwa)
• Kunyatsoenderana nezvirongwa zvekudzidzisa zvinotungamirirwa nemurairidzi
• Rongedza maekisesaizi apera kuratidza kuita chaiko
• Tsvaga uye kusefa ese apfuura kana arikuuya masesheni
1.1. Kunyoresa & Kubhadhara
Arduua.com inopa kunyorera pamwedzi sevhisi yekudzidzisa. Paunosaina, iwe unoisa ruzivo rwekadhi rechikwereti, uye mari yako yekunyorera inochajwa kamwe chete pamwedzi.
1.2. Automatic Renewal
Kunyoresa kwako kunovandudzwa otomatiki mwedzi wega wega. Mari yemwedzi nemwedzi ichabhadhariswa kadhi rechikwereti pafaira kunze kwekunge wasarudza kukanzura.
1.3. Kukanzura
Iwe unogona kukanzura kunyorera kwako chero nguva nekupinda muakaundi yako uye nekupedzisa maitiro ekudzima.
Hapana imwe mhosva ichaitika mushure memazuva ano ekubhadharisa. Hapana nguva yekuzivisa kupfuura mwedzi wakabhadharwa wazvino.
1.4. Kudzorerwa mari
Arduua haipe kudzoserwa kwemwedzi yakati wandei, masevhisi asina kushandiswa, kana nguva yasara mushure mekukanzurwa. Mari yese yatogadziriswa ndeyekupedzisira.
1.5. Kugamuchirwa kweMitemo
Nekunyoresa, unobvuma kuti waverenga, wakanzwisisa, uye unobvumirana neMitemo yeSevhisi iyi. Kuti uwane mibvunzo kana rutsigiro, ndapota taura:
rutsigiro @arduua.com
Hunhu Edition
Sechikamu cheako Arduua Kuve nhengo, iwe unowana yakareruka vhezheni yedu Vaka Hurongwa Hwako process. Izvi zvinova nechokwadi chekuti mumhanyi wese anotanga nehurongwa hwekudzidziswa uye chimiro chinoenderana nezvinangwa zvemujaho wavo, nhanho yekusimba, uye nguva iripo.
Chii Chinovaka Chirongwa Chako chinosanganisira
1. Health & Training Declaration Unozadza fomu pfupi nezvechimiro chako chemuviri, nhoroondo yekukuvara, kuwanikwa kwevhiki, nzvimbo, uye zvishandiso.
2. Zvinangwa Zvako & Race Date Iwe unotiudza nhangemutange yako, chinhambwe, uye zuva chairo remujaho. Izvi zvinotibvumira kufananidza nguva yako yekudzidziswa neiyo chaiyo chirongwa chenguva.
3. Ronga Kusarudzwa Kutsigira Zvichienderana nechimiro chako uye zvinangwa, isu tinokubatsira iwe kusarudza chirongwa chinonyatsoenderana nezvido zvako - kubva kune anopfuura 500 akarongwa zvirongwa.
4. Ronga Kugadzirisa & Kushandisa Isu tinogadzirisa hurefu hwehurongwa (kana zvichidikanwa) kuti ienderane zvakakwana nezuva rako remujaho, wobva waishandisa zvakananga kune yako TrainingPeaks karenda.
Ichi chakareruka Vakai Chirongwa Chako chinova nechokwadi chekuti unotanga nechimiro chakakodzera - pasina kuyedzwa kuzere uye ongororo inosanganisirwa mune yedu Premium Coaching mapakeji.
Yedu Professional Coaches kubva kuSpain inyanzvi muTrail Running, Ultra-trail, uye Skyrunning. Vane dhigirii reBachelor muPhysical Activity uye Sports Sayenzi (CAFyD). Varairidzi vedu vanonyatsogona muSpanish nechiRungu, vachiona kutaurirana kunoshanda kutsigira rwendo rwako.
Fernando anofarira Trailrunner uye Murairidzi anobva kuSpain ane hukama hwakadzama hwemakomo uye anobudirira munzvimbo dzemitambo yechisikigo. Iye mudzidzisi wega anonyanya kudzidzira Trail Running, Ultra-trail, uye Skyrunning. Hunyanzvi hwake huri mukugadzirira vamhanyi venzira dzemafaro akasiyana-siyana, kubva pamakiromita akatwasuka kuenda kumakomo epamusoro uye mudenga.
As ArduuaMurairidzi Mukuru, Fernando anotora basa rakakosha mukumisikidza uye nekuona kunaka kwemasevhisi edu ekudzidzisa. Anoshanda semumwe wevarairidzi vedu vane ruzivo uye ane basa rekutarisa Arduua Kufambira mberi kwechikwata cheElite uye zvinodiwa zvekudzidziswa.
David anofarira Trailrunner uye Kochi anobva kuSpain anowana nyaradzo yake mumakomo. Nekuzvitsaurira kwakasimba kuhunyanzvi hwake, David murairidzi wepachedu anoshanda muTrail Running, Ultra-trail, uye Skyrunning. Chaanotarisisa chiri mukugadzirira vamhanyi venzira dzakasiyana-siyana dzemadaro, kubva pamakiromita akatwasuka kusvika kumakomo epamusoro uye matenga.
Kugona kudzidzisa kwaDavid kunowedzera kubva kune vanotanga kusvika kune vepamusoro, zvichibatsira vamhanyi kuzadzisa zvinangwa zvemwaka wavo. Anomira padivi pako parwendo rwako rwese, achikupa nhungamiro, rutsigiro rusingazungunuke, uye nekukurudzira kusundira miganhu yako uye kufambira mberi mberi.
Marija mumhanyi wemakomo ane shungu uye murairidzi anobva kuSerbia anonzwa ari mupenyu munzvimbo dzemusango. Rwendo rwake rwakatanga nomugwagwa unomhanya asi nokukurumidza akatendeukira kumakomo, uko akawana mufaro, rusununguko, uye donzo. Achida kuziva uye achityairwa, akadzidza biomechanics uye kudzidziswa kwesimba kuti anzwisise kufamba. Nhasi, anosanganisa sainzi, tsitsi, uye chiitiko chaicho chegomo kutungamira vamwe mukutsvaga kugona kwavo.
Marija anobatsira vamhanyi venzira kuvaka chivimbo, simba, uye kutonga panzvimbo yehunyanzvi-kunyanya mumikwidza nemateru. Kudzidzisa kwake kunosanganisa chimiro chinofambiswa nedata nemhinduro yakasarudzika uye kutarisa pamhando yekufamba. Anotsigira vamhanyi vematanho ese ane anochinjika, zvirongwa zvechokwadi zvinodzikamisa hupenyu nekudzidziswa. Nekutungamirwa naMarija, iwe uchadzidza kufamba zvirinani, kunzwa kusimba, uye kunakidzwa nguva yega yega mugomo.
David anofarira Trail Runner uye Kochi anobva kuSpain anowana rusununguko rwake uye chiyero mumakomo. Mutambi wehupenyu hwese, akatanga netennis uye triathlon asati awana kudanwa kwake kwechokwadi mukumhanya. Achigara pedyo nemakomo eMadrid, David anonzwa akabatana zvakanyanya kune zvakasikwa uye pfungwa yechinangwa iyo kumhanya musango kunopa. Nehwaro hwakasimba hwedzidzo uye chido chechokwadi, iye zvino akazvipira kutungamira vamwe parwendo rwavo rwekufamba.
David anoshanda nevatambi vematanho ese, achivabatsira kudzidzisa zvine hungwaru, kuramba vakatsiga, uye kuvaka chivimbo panzira. Kudzidzisa kwake kunobatanidza kutsungirira, kudzidziswa kwesimba, uye nhungamiro inoshanda inogadzirirwa mararamiro emutambi wega wega. Anotarisa pakufambira mberi kwakasimba, kudzivirira kukuvara, uye mufaro wekumhanya. Nekunzwira tsitsi uye kuronga, David anobatsira vamhanyi kusvika pazvinangwa zvavo vachinakidzwa nenhanho yega yega.
