Kushandisa sei Trainingpeaks uye shanda nemurairidzi wako
Kushanda newe Arduua Skyrunning coach mu Trainingpeaks.
Yese mapurogiramu edu ekudzidzisa anoshandisa Trainingpeaks inova chinhu chakanakisa, chiri nyore kushandisa kuronga, kubata uye kuongorora kudzidziswa, pamwe nekutaurirana zvakananga nemurairidzi wako.
Heino nzira
Kutanga iwe uchafanirwa kuyananisa yako yekumhanya wachi uye yemoyo-yekutarisisa kuti Trainingpeaks uye batanidza nemurairidzi wako. Izvi zvinongotora maminetsi mashoma, tevera gwara redu rekukurumidza pano.
Trainingpeaks dashboard
Paunopinda mu Trainingpeaks unosvika padashboard yako. Izvi zvinoratidza zvibodzwa zvako zvikuru kana chiitiko chinotevera, ruzivo rwezvichauya zvakarongwa zvekudzidzisa, pamwe nepfupiso yekusimba kwako, kuneta uye kupora mamiriro.
Urongwa hwako hwekudzidzisa
Kuti uwane ese ako akarongwa ekudzidzisa masesheni, tinya pane iyo kalendari tebhu. Pano iwe unowana ako ese akarongwa maworkout angave ari kumhanya, simba kana kufamba / kuchinjika zvikamu.
Trainingpeaks makodhi emavara
Chikamu chega chega chekudzidzisa chinoratidza ruvara kuratidza kuti chapedzwa here kana kuti kwete.
Girinhi: kudzidziswa kunopedzwa panguva imwe chete sezvayakarongwa.
Tsvuku: training haisati yaitwa.
Yero / Orenji: kudzidziswa kwapera, asi kwakagara kwenguva yakasiyana pane yakarongwa (ingava yakareba kana ipfupi).
Zvirongwa zvekudzidzira simba
Kuti uone ruzivo rwechikamu chekudzidzisa simba, tinya pairi kubva kuKarenda. Mune iyo pop-out iwe unogona kuona izvo uye zvinangwa zvechikamu, uye chero mirairo chaiyo.
Kudzidziswa kwacho kunogona zvakare kuve nezvinamatidzwa, senge vhidhiyo kana mapikicha, kuratidza chaiwo maekisesaizi ane nzira chaiyo uye chengetedzo.
Chii chekuita mushure mekudzidziswa kwesimba
Mushure mechikamu chekudzidzisa simba unokwanisa kuratidza manzwiro awakaita, kuti kudzidziswa kwakakuomera sei uye chero zvakataurwa nezvesesheni kumurairidzi wako. Ruzivo rwakawanda uye mhinduro yaunogona kupa kumurairidzi wako, zviri nani murairidzi wako anogona kugadziridza zvirongwa zvekudzidzisa zveramangwana kwauri.
Mhinduro kubva kumudzidzisi wako
Kana murairidzi wako angoongorora kudzidziswa kwako ivo vanokupa mhinduro nezve kudzidziswa kwako uye / kana mhinduro kune zvaunofunga.
Kumhanya misangano yekudzidzira
Dzvanya pane inomhanya yekudzidzira chikamu kubva pakarenda yako kwaunogona kuona yakajairika maonero ayo.
Dzvanya pane yebhuruu bar yekudzidzisa chati, uye iwe unowana iwo ruzivo nezve yakarongwa kudzidziswa.
Dhawunirodha kudzidziswa kune wachi yako inomhanya
Pawachi yako inomhanya, sarudza chiitiko (sekumhanya kana trail kumhanya) uye wachi yako inozowana kudzidziswa kwako (ona kuti wachi yako yakabatana Trainingpeaks pano).
Iwe unogona zvakare kutumira iyo sesesheni yekudzidziswa kubva Trainingpeaks uye wobva waisa iyo yakarongwa kudzidziswa pawachi yako nemaoko neiyo icon kurudyi.
Mhando dzakasiyana dzemasesheni ekudzidzira kumhanya
Hurongwa hwako hwekudzidzisa huchave nemhando dzakasiyana siyana dzekumhanyisa masesisheni ekudzidzisa; kuramba tichimhanya, fartleks, zvikomo, intervals, etc. Kushandisa ruzivo rwatakawana panguva Build Your Plan mudzidzisi wako achange agadzira uye akatsanangura nzvimbo dzemoyo wako 1-5.
- Kumhanya kuri nyore, zone 1 - 2
- Tempo inomhanya, zone 3
- Subthreshold - Zone 4
- Anaerobic, zone 5
Maitiro ekuita sesesheni yako yekumhanya newachi yako
Yese chikamu chekudzidzisa chakafanorongwa muwachi yako (ona kuti yakabatana kune yako Trainingpeaks Nhoroondo pano) Semuenzaniso; Kumhanya kuri nyore-kudziya kwemaminetsi gumi nemashanu. Wachi yako ichakuudza kuti uende nekukurumidza kana zvishoma zvichienderana nekurova kwemoyo wako. Ipapo wachi inorira kukuudza kuti nguva dzichatanga. Mhanya munharaunda 15 kweminiti 5, wozozorora 1 maminetsi. Wachi inokuudza kuti uende nekukurumidza kana kunonoka zvichienderana nekupuruzira kwako kwazvino. Wachi icharatidza kana chikamu chapera uye nguva yekudzikama kwemaminitsi gumi nemashanu.
Zvaunofanira kuita mushure mekudzidzira kumhanya
Mushure memusangano wekudzidzisa unomhanya unogona kuratidza manzwiro awakaita, kuti kudzidziswa kwakakuomera sei uye chero zvirevo nezvesesheni yemurairidzi wako. Ruzivo rwakawanda uye mhinduro yaunogona kupa kumurairidzi wako, zviri nani murairidzi wako anogona kugadziridza zvirongwa zvekudzidzisa zveramangwana kwauri.
Mhinduro kubva kumudzidzisi wako
Kana murairidzi wako angoongorora kudzidziswa kwako ivo vanokupa mhinduro nezve kudzidziswa kwako uye / kana mhinduro kune zvaunofunga.
Kutambanudza uye kufamba kwekudzidzira zvikamu
Dzvanya pane yakatambanudzwa uye yekufamba kudzidziswa kubva pakarenda yako, iwe unogona kuona yakajairika maonero ayo, uye ruzivo nezve kudzidziswa.
Zvaunofanira kuita mushure mekudzidzira kutambanudza
Mushure mekurebesa uye kufamba kwekudzidzira kudzidzisa iwe unogona kuisa mukati menguva yakawanda yawakapedza uchizviita, ratidza kuti wakanzwa sei, kuti kudzidziswa kwakakuomera sei uye chero mhinduro pamusoro pechirongwa chemurairidzi wako. Ruzivo rwakawanda uye mhinduro yaunogona kupa kumurairidzi wako, zviri nani murairidzi wako anogona kugadziridza zvirongwa zvekudzidzisa zveramangwana kwauri.
Mhinduro kubva kumudzidzisi wako
Kana murairidzi wako angoongorora kudzidziswa kwako ivo vanokupa mhinduro nezve kudzidziswa kwako uye / kana mhinduro kune zvaunofunga.
Pfupiso yevhiki nevhiki
Kune vatengi vane Weekly Coaching, Race Coaching or Elite Coaching.
In Trainingpeaks mudzidzisi wako achawedzera chimwe chiitiko vhiki imwe neimwe (muzuva rimwe chete), apo iwe uchachengeta kukurukurirana kwako kwose nemudzidzisi wako.
Pano (mune post chiitiko makomendi), isu tinoda kuti iwe uise yako pamusoro pese manzwiro pamusoro pevhiki yekudzidziswa uye chimiro chako. Udza mudzidzisi, kana iwe uine chero matambudziko ekufunga nezvazvo. Udza murairidzi kana wakagadzirira kufambira mberi mukudzidziswa svondo rinouya, uye kana uine rumwe ruzivo rwunoda kuziva nezvarwo, kunyanya nezvemazuva ekudzidziswa kuvapo kana zvirongwa zvakakosha. Kana wapedza zadza nguva yapera (0:02:00) min kuitira kuti basa ripere.
Mushure mezvo wakazadza mukutaura kwako uye murairidzi apinda nekuongorora svondo rako rekudzidziswa (kazhinji zuva rimwe chete mushure mechiitiko ichi), murairidzi anokupa mhinduro pamusoro pevhiki yako yekudzidziswa, uye nevhiki rinouya rezvidzidzo zvemukati izvo isu. ichange ichibata muchirongwa chako chekudzidzisa.
Mwedzi Pfupiso
Kune vatengi vane Monthly Coaching
In Trainingpeaks mudzidzisi wako achawedzera chimwe chiitiko mwedzi woga woga (muzuva rimwe chete), kwauchachengeta kutaurirana kwako kwese nemurairidzi wako.
Pano (mune post chiitiko makomendi), tinoda kuti iwe uise yako pamusoro pese manzwiro emwedzi wekudzidziswa uye chimiro chako. Udza mudzidzisi, kana iwe uine chero matambudziko ekufunga nezvazvo. Udza murairidzi kana wagadzirira kufambira mberi mukudzidziswa mwedzi unouya, uye kana uine rumwe ruzivo rwunoda kuziva nezvarwo, kunyanya nezvemazuva ekudzidziswa kuvapo kana zvirongwa zvakakosha. Kana wapedza zadza nguva yapera (0:02:00) min kuitira kuti basa ripere.
Mushure mezvo wakazadza mukutaura kwako uye murairidzi apinda nekuongorora dzidziso yako yereferensi (kazhinji zuva rimwe mushure mechiitiko ichi), murairidzi anokupa mhinduro pamusoro pemwedzi wako wekudzidziswa, uye nemwedzi unotevera wezvidzidzo zvemukati zvatichaita. kuve uchibata muchirongwa chako chekudzidzisa.
Monthly Performance Chati
Kune vatengi vane Weekly Coaching, Race Coaching or Elite Coaching.
Pano (mune post chiitiko makomendi), tinoda kuti iwe uise yako pamusoro pese manzwiro emwedzi wekudzidziswa uye chimiro chako. Udza murairidzi kana uine dambudziko rekufunga. Udza murairidzi kana wagadzirira kufambira mberi mukudzidziswa mwedzi unouya, uye kana uine rumwe ruzivo rwunoda kuziva nezvarwo, kunyanya nezvemazuva ekudzidziswa kuvapo kana zvirongwa zvakakosha. Kana wapedza zadza nguva yapera (0:02:00) min kuitira kuti basa ripere.
Mushure mezvo wakazadza zvirevo zvako uye murairidzi aenda nemamiriro ako epamwedzi ekudzidziswa (kazhinji zuva rimwe chete mushure mechiitiko ichi), Murairidzi anosungirira yako Monthly Performance Chart, uye kukupa zvirevo pane izvo.
Trainingpeaks Performance Chart
Trainingpeaks Performance Chart inomiririra kusimba kwemoyo uye kuneta kwemutambi panguva yega yega panguva yechirongwa chekudzidziswa. Pano unogona kuverenga zvakawanda nezve Trainingpeaks Performanve Chart.
Mapeji ekutsigira
Kushandisa sei Trainingpeaks nemurairidzi wako
Trainingpeaks Performanve Chart