Tinodzidzisa Sei pa Arduua

Kumhanya nepamusoro-soro - mungave mumugwagwa, nzira, yekupedzisira, gomo kana denga - kunoda zvinopfuura kusimba kweaerobic. Zvinoda simba, kufamba, hunyanzvi hwehunyanzvi, kusimba uye kugona kuita pasi pekuneta munzvimbo dzakasiyana siyana, madaro uye kukwirira.

At Arduua, tinosanganisa sainzi yemitambo, nzira yekudzidziswa inofambiswa nedata uye makore ehunyanzvi hwekudzidzisa. Maitiro edu akavakirwa pazviyero zvekudzidziswa metrics, yakarongeka moyo-mwero wakavakirwa hurongwa uye ruzivo runoshanda rwakawanikwa kubva mukudzidzisa mazana evamhanyi mhiri kwemigwagwa, nzira, yekupedzisira uye mijaho yemakomo. Isu tinoshandisa humbowo, analytics uye maitiro ekuita kutungamira kufambira mberi - asi isu tinodzidzisawo nekunzwisisa, kucherechedzwa kwepateni uye nehupenyu hwehupenyu hwezvinonyatsoshanda pazuva remujaho.

Chikwata chedu chevarairidzi chinoshanda sehurongwa humwe hwakabatana. Kuseri kwechirongwa chega chega chekudzidzisa kunomira kwete chete murairidzi wako, asiwo yakagovaniswa ruzivo rwemukati, dhatabhesi yekuyedza uye inoenderera ichiburitsa raibhurari yekudzidzisa. Varairidzi vanodzidza kubva kune mumwe nemumwe, kuchinjana maonero, kuongorora nyaya pamwe chete uye kugadzirisa sisitimu mwaka wega wega. Mhedzisiro: mumhanyi wese anobatsirwa kubva kuhunyanzvi hwese hwese Arduua varairidzi - kwete pfungwa imwe chete.

Aya ndiwo magadzirirwo atinovaka vamhanyi vakasimba, vanoshanda uye vakasimba - vanokwanisa kutamba muguta rinokurumidza makiromita gumi, mugwagwa wemarathon, nzira dzesango dzinotenderedza, nzvimbo yehunyanzvi kana matambudziko akareba-akareba kubva ku10 km kusvika 100 mamaira uye mberi. Vamhanyi vedu vanokwikwidza mumijaho inotangira pamarathon emhando yepamusoro uye zviitiko zvipfupi zvemumugwagwa kusvika kune zvinonetsa zvikuru pasi rose - kusanganisira. UTMB World Series, Skyrunner World Series, Tor des Geants, Western States 100 uye Oslo-Bergen Trail 500 km.

Core Kudzidzisa Mbiru

1. Kugona Kwenyama & Kutsungirira

Vaka injini yeaerobic inoita yepamusoro-soro yemhando dzese dzemujaho - kubva pa5 km kusvika kune yekupedzisira
Kuwedzera kuneta kuramba uye kushanda kwenguva refu nekufamba kwenguva
Mwoyo-inotungamirwa kusimba kweiyo chaiyo, yakasarudzika budiriro

2. Simba, Simba & Durability

Muviri wepasi + musimboti simba rekugadzikana uye kutonga munzira uye nzira
Neuromuscular kunyatsoita kukwira, kumhanya-mhanya uye shanduko yekumhanya
Kuramba kwekukuvara kuitira kuti huwandu uye kusimba zvikure zvakachengeteka mumwaka wese

3. Technique, Mobility & Movement Quality

Kuvandudza chimiro, nhanho mechanics uye inomhanya hupfumi
Foot-ankle conditioning kune ese akatsiga mugwagwa unomhanya uye trail agility
Plyometrics uye zvibhorani zvekufamba kwakatsetseka, kwakanaka pane chero nzvimbo

4. Mental & Tactical Performance

Pacing intelligence yemugwagwa, nzira uye yekupedzisira-chinhambwe zviitiko
Kufuridzira, giya uye maitiro ekudzidzira anoenderana nerudzi rwemujaho wako
Kuvimba kunovakwa kuburikidza nekufambira mberi, kwakarongwa

Yakagadzirirwa Iwe neKuvaka Chirongwa Chako Kutanga-Up Vhiki

Arduua Premium Coaching inotanga nekuzara Vaka Hurongwa Hwako Kutanga-Up Vhiki, kwatinounganidza data chaiyo, kuongorora mafambiro emhando uye kunzwisisa zvinangwa zvako pachako. Wese mumhanyi akasiyana - zera rekudzidzira, biomechanics, kuwana terrain, kushushikana kwehupenyu uye chishuvo chemujaho zvese zvinoumba kuti chirongwa chako chinofanira kuvakwa sei.

Apa ndipo panotangira personalization. Muchikamu chimwe chakarongeka chekukwira, tinounganidza zvese zvatinoda kugadzira hurongwa hwako hwegore nemazvo - kwete zvekufungidzira.

Kumhanya bvunzo dzekuita -Inoshandiswa kutsanangura nzvimbo dzako dzekurova kwemoyo uye aerobic/chikumbaridzo kusimba kwekudzora
Simba & mobility screening - kuona zvinodiwa zvebudiriro uye basa rekusimba rekufambira mberi kwenguva refu
Kumhanya-fomu yevhidhiyo kuongororwa - kunyatsoshanda, kukanganisa, cadence, mafambiro ekufamba, kumira uye nhanho mechanics
1: 1 murairidzi vhidhiyo kubvunza - kurongedza zvibodzwa, A / B / C mijaho, chimiro chevhiki, kudzoreredza zvinodiwa uye mararamiro ehupenyu

Mhinduro: Chirongwa chegore negore chakagadzirirwa zvizere iwe - Physiology yako, kufamba kwako, masimba ako, mapundu ako uye karenda yako yemujaho, ingave iri mugwagwa marathon, makomo ekupedzisira, nhangemutange kana akawanda-mazuva edhisheni.

Izvi ndizvo zvinoparadzanisa Arduua Premium Coaching kubva kune static kudzidzisa zvirongwa - chirongwa chakavakwa chakakukomberedza, kwete imwe nzira yakatenderedza.

Kudzidzira Nzira Yakavakirwa pane Nguva & Kuedza

At Arduua tinodzidzisa ne nguva nesimba kwete chinhambwe, nekuti chinhambwe chega hachiratidzire chokwadi chechimiro chemuviri. Nzira ine zvikomo 15 km inogona kutora kaviri kureba uye inoda simba rakawanda kupfuura rakati sandara 15 km mugwagwa unomhanya - zvichiita kuti nguva ive nzira yakanyatsojeka uye yakanaka yekudzora kushushikana kwekudzidziswa uye kufambira mberi.

Kuedza kunogadzirisa ipapo kutsika, kukwira, kudzika uye kuunganidza kuneta.
Mwoyo-mwero wenzvimbo inotungamira kusimba saka isu tinotarisa iyo chaiyo simba sisitimu - nyore, tempo, chikumbaridzo, VO₂ - pasina kufungidzira.
Kufambira mberi kunoyerwa uye kwakachengeteka, zvichibvumira vhoriyamu inowirirana uye kukura kwakasimba mumwaka wese.
Inoshanda zvakaenzana kune vese vanomhanya - kubva mumugwagwa 10 km kuenda kune yekupedzisira trail uye akawanda-mazuva zviitiko.

Nguva-yakavakirwa kusimba inovimbisa kuti kudzidziswa kunoenderana physiology yako, terrain uye kuneta mamiriro - kwete nhamba pawachi chete.

Yese Masesheni Akafukidzwa - Simba, Mobility & Movement Quality

Running performance haina kumbovakwa kuburikidza nemileage chete. Kuti umhanye nekukurumidza, kure uye kukuvara-kusina, muviri unofanirwa kuve wakasimba, wakagadzikana uye uchikwanisa kufamba zvakanaka. Ndokusaka simba, kufamba uye basa rekufambisa risiri sarudzo dzekuwedzera pa Arduua - akavakirwa muchirongwa chako seyakajairwa.

Simba resimba, kukwira uye kukanganisa-kuramba - yakakosha kune vese vanomhanya mumigwagwa nevatambi vevatambi.
Kufambisa kuchengetedza kufamba kwemvura uye hupfumi, kunyanya pasi pekuneta.
Core kugadzikana uye kuenzanisa basa kuchengetedza kutonga muzvikamu zvekumhanya, kuedza kwenguva refu uye tekinoroji terrain.
Plyometrics uye neuromuscular drills kune cadence, propulsion uye kunyatsoshanda.

Kana chikamu chese chemuviri chichishanda zvakanaka - majoini, tendon, tekinoroji uye injini - kudzidziswa kunova kwakasimba, kusimba uye kunoshanda zvakanyanya.

Arduua Gore rega rega Methodology - Mwaka Yakavakwa Yakatenderedza Mijaho Yako

Isu tinoronga kudzidziswa kwegore rese tichishandisa A, B uye C mijaho. Chikamu chega chega chemujaho chine chinangwa chakasiyana, mutoro wekudzidzisa, uye tarisiro. Izvi zvinopa chimiro kumwaka, inodzivirira kudarika-mujaho uye inova nechokwadi chekuti iwe unowedzera kune zviitiko zvinonyanya kukosha.

A-Mijaho - Zvinangwa Zvako Zvikuru

Izvi ndizvo zviitiko zvako zvekutarisa - izvo zvaunoda kuita padanho rako repamusoro.

Kazhinji 1-2 pagore
Full taper, kuneta kwakaderedzwa kunotungamira muvhiki remujaho
Kudzidzira kunovakwa kuti kukwire chaiko pano

mienzaniso: Yako yekutanga marathon, UTMB mujaho, Skyrunner yekupedzisira, Western States, Oslo-Bergen Trail, Tor des Geants.

B-Mijaho - Performance Rehearsals

Mijaho iyi yakakosha mikana yekudzidzira, asi kwete yakazara peak zviitiko. Isu tinoedza zano uye tinodzidza.

Inoshandiswa kudzokorora kufamba, kupisa, giya uye pfungwa
Kudzidzira vhoriyamu inoderedzwa zvishoma - asi kwete taper yakazara
Chinangwa ndechekudzidza nekuvandudza - kwete hazvo kuwedzera mhedzisiro

Funga nezveizvi sekudzidzira kupfeka pamberi peshoo huru.

C-Mijaho - Kudzidziswa kuburikidza nemakwikwi

Mijaho yakaderera-inodzvinyirira inoshandiswa pakuvaka kusimba uye kuratidzwa kwemujaho. Kubatwa semazuva ekudzidziswa kwemhando yepamusoro.

Hapana taper - kudzidziswa kunogara kwakajairika
Inoshandiswa kuwana ruzivo, chivimbo kana kukurumidza
Yakakwana yekutanga-mwaka kuvaka kana inonakidza nharaunda mijaho

Mijaho iyi inobatsira kukudziridza kupinza kwemujaho pasina kukanganisa zvinangwa zvenguva refu.

Nekuparadzira A, B uye C mijaho zvine hungwaru gore rose, isu tinodzora mutoro wekudzidzira, kudzivirira kunetesa uye kuunza kukwirira kwepamusoro pazvinonyanya kukosha.

Zvikamu Zvekudzidzisa Mugore

1. Chikamu Chekutanga - Vaka Muviri

Kuvandudza chimiro chemuviri wese.
Kutarisana nekushaya simba mukufamba uye simba.
Kuvandudza kuumbwa kwemuviri kuburikidza nekudzidziswa uye kudya.
Kuvaka general foundation simba.
Kudzidzira tsoka nemakumbo emakumbo.

Kukura kwe aerobic kunonyanya kunge kuri pasi pechiyero che aerobic.

2. Chikamu Chakananga - Kuvaka Kushanda

Kutarisa aerobic uye anaerobic zvikumbaridzo.
Kusuma zvidzidzo zvine chekuita neVO₂max nenzira inodzorwa uye inofambira mberi.
Kugadzirisa vhoriyamu yekudzidziswa kuti ienderane nezvinangwa uye nhoroondo yemumhanyi.
Kukwirisa muviri wakaderera, musimboti, uye kumhanya-chaiwo simba.

3. Kugadzirira Mujaho Usati Watanga - Vaka Kugadzirira Mujaho (mavhiki 6-8)

Kudzidzira kukwikwidza kwakasimba uye kufamba.
Kugadzirisa mamwe emakwikwi emhando senge terrain, chikafu, uye zvishandiso.
Kuchengetedza mazinga esimba uye plyometric maekisesaizi.
Kudzidziswa kwekudya kwemujaho.
Kudzidziswa kwemamiriro emujaho (husiku, hunyanzvi, nezvimwewo)

4. Taper & Makwikwi – Bvuma Kudzidziswa & Peak (vhiki 1–2)

Volume inoderedza, kusimba kunoramba kwakapinza uye kudzorwa
Mental kutarisisa + kabhohaidhiretsi uye nzira yekupisa mafuta
Svika mutsva, uine chivimbo uye wakagadzirira kuita

Kuneta kunoderera kana muviri uchiramba wakagwinya.

5. Chikamu Chekuchinja - Kudzorera & Kugadzirisazve

Post-mujaho kudzorera kufamba (kumhanya zviri nyore, kuchovha bhasikoro, kufamba, nezvimwewo)
Zvishoma nezvishoma kudzokera kukudzidziswa kwakarongeka
Nutrition yekugadzirisa, kupora uye kugadzirisa kwenguva refu

Mastering Training Load

Peak performance yakavakirwa pachiyero pakati pekushushikana uye kupora. Kuti tikure nguva dzose pasina kukuvara kana kupera simba, tinofanira kunzwisisa kuti mutambi anogona kutora mutoro wakawanda sei, nguva yekusaidzira, uye nguva yekudududza. At Arduua, tinoshandisa data kutungamira izvo zvisarudzo munguva chaiyo.

Yedu yekutanga kudzidziswa mutoro metric ndeye hrTSS (Chiyero cheMwoyo Kudzidzisa Stress Score), iyo inoyera kushushikana kwemoyo zvichienderana nenguva yakashandiswa mune chaiyo HR intensity zones. Izvi zvinopa mufananidzo wakanyatsojeka wemutoro wemukati - kuoma kuri kuita muviri, kwete kungosvika kure kana kumhanya kwawakaita.

hrTSS — Chiyero cheMwoyo Kudzidzisa Stress Score
Inoteedzera kushushikana kwemukati kunoenderana nemoyo-kurova kwemhinduro uye nguva yesesheni. Iyi ndiyo metric yedu huru yekuremerwa kwenguva refu, kugadzirira kuita uye kufambira mberi.
rTSS - Running Stress Score (kushandiswa kwemamiriro ezvinhu)
Inoshandiswa kana kufamba-famba uye kushanduka kwenzvimbo kwave kwakakosha - kunyanya mumigwagwa yakati sandara kana kuenzanisa zvikamu apo HR chete isingaratidzi kunetsa kwemuchina.
NGP - Normalized Grade Pace
Inoshandura nhanho yako kuita yakaenzana "flat pace" accounting yekukwirira kuwana / kurasikirwa. Inobatsira pakuongorora kusimba kwenzira uye kuenzanisa zvikamu zvine akasiyana terrain profiles.

Aya ma metrics anotibvumira kutarisa Fitness, Kuneta uye Fomu mukati memwaka wekudzidzira. Kana kugwinya kuchikwira asi kuneta kunoramba kuri mukutonga, kugona kuita kunowedzera. Kana kuneta kunowedzera - tinogadzirisa. Kana mapeaks emhando - isu taper uye nhangemutange.

Zviyero zvinotungamira zvisarudzo — hazvimbotsivi kutonga kwemurairidzi uye mhinduro dzevatambi.

Chinangwa chiri nyore: sunda kana muviri wako uchichinjika, pora kana waguta, uye svika paA-mijaho yako yakagadzirira, mitsva uye ine njodzi.

Zvishandiso Zvinodikanwa

TrainingPeaks account & app yekugamuchira uye yekutevera kudzidziswa (download at trainingpeaks.com)
GPS wachi inoenderana neTrainingPeaks ye otomatiki Workout sync uye data mhinduro
Chest-strap kana yekunze Arm band heart-rate sensor inokurudzirwa (kana ruoko-yakavakirwa HR tambo) yekuyeresa kuedza kuyerwa
Kuwana nzvimbo dzekudzidzira dzakaenderana nezvinangwa zvako - mugwagwa, nzira, track, zvikomo, gym midziyo, treadmill, nezvimwe.

Nei Ichishanda

nekuti Arduua inovaka vamhanyi vakakwana - mumuviri, hunyanzvi uye nepfungwa. Iwe haungomhanyi zvakanyanya. Unomhanya kusimba, nekukurumidza uye nekusimba kuri nani kwegore rose, ingave yaunotarisa mugwagwa, nzira, yekupedzisira kana gomo.

Hatikudzidzisi nhangemutange imwe chete — tinokudzidzisai mwaka uzere wekuita.

Unoda Kuona Kuti Iyo Yakazara Coaching Maitiro Inoshanda Sei?

Nzira yacho inotsanangura sei isu tinodzidzisa - asi mutsauko chaiwo uri mukati tinokudzidzisa sei mazviri. Kubva pakukwira uye kuyedza kusvika kumhinduro dzevhiki/pamwedzi, cheki yefomu uye nhangemutange-mwaka zano, murairidzi wako anokutungamira nhanho-ne-nhanho uye anogadzirisa hurongwa kuti huenderane nezvako.

Kana iwe uchida kunyatsonzwisisa kuti kushanda nesu kunoratidzika sei:

→ Ona Sei Arduua Kudzidzisa Mabasa