RUNNING POWER
Ukukwazi ukucwangcisa, ukuhlalutya kunye nokulinganisa iqondo lomgudu ofunekayo ukuba imbaleki ihambe kwiindidi ezahlukeneyo zemimandla yeenduli kunye neemeko zemozulu zinzima.
At Arduua sihlala sisebenza kunye ne-Distance kunye ne-Heartrate, esebenza kakuhle kwiimeko ezininzi njengomlinganiselo womntu ngamnye ukuba uqeqesho lwalunzima kangakanani kuwe.
Iindaba ezimnandi zezokuba kukho i-metric eyongezelelweyo enokusinceda ukuba sibeke iliso kwiqondo lomgudu wakho ngokuchanekileyo ngakumbi, oko kulinganisa ukusebenza kakuhle kwakho kunye noqoqosho. Le ndlela ibizwa ngokuba Power Uqeqesho kwaye lulinganiswa ngeewatts.
Kubantu ababalekayo, Power Yimetric engakholelekiyo yokujonga ukuba basebenza nzima kangakanani ngexesha leseshini nganye yokuqhuba, nokuba babaleka kumhlaba othe tyaba okanye unyuke. Ngele ndlela, Power incedisana neemetrics eziqhelekileyo ezifana nesantya sentliziyo kunye pacing, kuba amandla alandelela owona msebenzi uphumayo ngomzuzu ngamnye kunempendulo yentliziyo yakho okanye isantya (isantya) esisisiphumo somsebenzi ofunekayo wokuvelisa imveliso.
UDavid Garcia, Arduua umqeqeshi, ngumqeqeshi okhethekileyo kwi Power ngokubaleka imidlalo kwiYunivesithi yase-Udima yaseMadrid, kwaye ukwangumqeqeshi osemthethweni weStryd Power qeqesho.
Kwiposti yebhlog engezantsi, uDavid uya kukuxelela ngakumbi malunga Power kunye nezinye iindlela zokulinganisa, kunye neenzuzo ezinokuzuzwa nganye.
Ibhlog nguDavid Garcia, Arduua Umqeqeshi.
Ukuze ukwazi ukulawula umthwalo woqeqesho kubagijimi bethu, kuyimfuneko ukuba nokuqina okuthembekileyo kunye nabamakishi bevolumu endaweni, ezinokusinika iireferensi ezisebenzayo, eziphindaphindiweyo nezizinzileyo ngokuhamba kwexesha. La maxabiso aya kusivumela ukuba silinganise amandla kunye neendleko ze-metabolic kwiiseshini zoqeqesho ezicwangcisiweyo, kwaye emva koko siya kuba nakho ukuqikelela umthwalo woqeqesho wembaleki nganye, ngeli xesha lonyaka.
Amanqaku asetyenziswa kakhulu (ngokwesiko ahlelwa njengangaphandle nangaphakathi) abe yi-Heart Rate (HR), i-Pace, i-Ratio of Perceived Exertion (RPE), i-concentration ye-lactate yegazi, ukusetyenziswa kwe-oksijeni ephezulu (VO2max), njl njl. Ngamnye wabo unenzuzo yakhe kunye nemida xa kuthelekiswa nabanye. Kwaye ngaphandle koko, ukusetyenziswa okuthe ngqo kunye nexesha lesicelo. Ke ngoko, akukho nalinye kula makishayo liya kuba lodwa elinokusetyenziswa kwaye akukho nalinye elifanele kukhutshelwa ngaphandle.
Inyaniso kukuba, kubo bonke abo bamakishi abakhankanywe ngasentla, eyona nto ifikeleleke kwaye isetyenzisiwe, ekuqeqeshweni kwansuku zonke kuye kwaba yinto eqhelekileyo: Isantya senhliziyo kunye nePacing.
Ngaphambi kokungena emandleni, ndingathanda ukuqaqambisa imida yokusebenzisa i-pulse kunye nesantya kwindlela ebalekayo.
Kwiinkalo ezithile kunye neemeko, amandla ngokungathandabuzekiyo aya kuba ngumphelelisi olungileyo kwabo babalekayo abafuna ukuthatha umsebenzi wabo kwinqanaba elingaphezulu, ngenxa yeenzuzo esiya kuzibona.
Pulse
Xa usebenzisa isantya sentliziyo njengesiphawuli somthwalo wangaphakathi, imida yayo ephambili iya kuba koku kulandelayo:
- Pulse ichatshazelwa kukulibaziseka kwempendulo yovuselelo. Ukulibaziseka ukuphendula kwimithambo, ngakumbi iinzame ezibukhali zexesha elifutshane. Kwezo meko zikhethekileyo ayizukumela iindleko zokwenyani zemetabolism.
- Pulse ayinakho ukumela iinzame zokuqina kwemetabolism ngaphezulu kwe-VO2max.
- Pulse uchatshazelwa yimiba yeemvakalelo (uxinzelelo, uloyiko,…).
- Pulse ichaphazeleka yimiba yokusingqongileyo yangaphandle (amaqondo obushushu aphezulu naphantsi, ukuphakama, njl njl) kunye nezinye izinto ezityiweyo (ezifana necaffeine).
- Pulse uchatshazelwa kukudinwa kunye ne-cardiac drift (ityala le-oxygen).
- Pulse aluvelwano lutshintsho lwesiquphe kwisantya.
Pacing
Pacing ngokwesiseko kuthetha ukuba ubaleka ngokukhawuleza kangakanani umgama othile.
Xa usebenzisa isantya njengesiphawuli somthwalo wangaphandle, imida yayo ephambili iya kuba koku kulandelayo:
- – Pacing ayimelanga i-metabolically kumhlaba othambekileyo.
- – Pacing ayimelanga ngokwasemzimbeni nomoya.
- – Pacing ayimelanga kumhlaba wobugcisa.
Singangena nzulu ngakumbi kumandla ngamnye kunye nezithintelo ezivezwe kwireyithi yeNtliziyo kunye isantya (kunye nabanye abamakishi), kodwa ayisiyonjongo yeli nqaku leyo.
Power
Amandla abonisa amandla kunye nesantya esingakanani imbaleki eyenzayo ngawo nawuphi na umzuzu.
Xa usebenzisa Power njengophawu lobunzulu, luphawulwa ngale miba ilandelayo:
- - Power yiparameter ekhawulezileyo (inempendulo ekhawulezileyo yotshintsho lwesantya).
- – Power inovakalelo kakhulu kutshintsho kwithambeka kwaye uyithathele ingqalelo kwixabiso layo.
- – Power ayichatshazelwa ngumoya, (iphinde icinge ngexabiso layo).
- – Power ivumela ukulinganisa ngaphaya kwe-VO2max. Ukujoyina i-aerobic kunye ne-anaerobic.
- – Power ivumela ukulinganisa umthwalo wangaphandle ngokungqongqo.
- – Power ivumela ukumisela i-biomechanical kunye ne-physiological metrics kuhlalutyo lwesithuba.
- – Power ikuvumela ukuba wenze uqikelelo kunye nezicelo kuqeqesho (ijika lamandla, elibalulekileyo Power, FTP, ukusebenza kakuhle, ubuchule bokuqhuba…)
Isishwankathelo, Power ivumela ukuba siqikelele iMfuno yeMetabolic kumatshini Power, ngelixa isinika idatha kwi-Running Biomechanics. Ukusebenza kakuhle kunye nokuFatique.
ezi Power amaxabiso afunyanwa ngokubalwa kwe-algorithm eqwalasela Amandla enziwe ukuqhubela phambili, ukoyisa umoya kunye nokwenza ukunyuka. amandla .
Ke, i-algorithm iqwalasela ubunzima bomdlali, isantya, iindleko zamandla, ukumelana komoya, i-aerodynamic coefficient, ithambeka kunye nomxhuzulane, phakathi kwabanye.
Kuya kubaluleka, xa kucwangciswa uqeqesho, ukuqwalasela ukubaluleka kokufuna amandla ahambelanayo aphezulu ekusebenzeni (w / kg) kunye nokulawulwa kakuhle kwezinto eziguquguqukayo ze-biomechanical.
Kodwa makhe sibuyele ekuqaleni kwale post. Kuyo, saqala ngokuthi akukho siphawuli esinokuthi sithathelwe ingqalelo kuphela, kwaye kufuneka sidityaniswe nabanye. Kwakhona, kule meko Power akuyi kuba ngaphandle.
Xa usebenzisa Power njengesiphawuli somthwalo wangaphandle, imida yayo ephambili iya kuba koku kulandelayo:
- -Indawo yobugcisa kakhulu, ephukileyo, ethambileyo, enotshintsho oluqhubekayo lwesalathiso okanye apho kunzima khona ukusebenzisa amandla ngokuchasene nomhlaba.
- -Umhlaba wokuhla kunye namathambeka apho kukho icandelo le-eccentric braking echazwe kakhulu.
Ke ngoko, kwaye njengesishwankathelo sokugqibela sesi sithuba, sinokuthi ummiselo woqeqesho kunye nokusetyenziswa kwe Power njengesiphawuli kunye neendlela zokufumana ulwazi malunga nohlalutyo lwayo lwasemva luya kufaneleka kakhulu kwiimeko apho:
- -Umhlaba ulungele ukusetyenziswa kwamandla ngokuchasene nomhlaba (ingoma, i-asphalt, indlela egudileyo…),
- -Kwiimeko apho ithambeka elihle liyinto eqhelekileyo ekuqeqesheni,
- -Kuqeqesho oluphezulu kakhulu okanye ngexesha elifutshane kakhulu lokubulala.
- -Iiseshoni zexesha elide kunye nento ekhoyo kakhulu yokudinwa.
- – Iimeko apho sifuna ukuphucula ubuchule bokubaleka bembaleki.
- – Iimeko apho sifuna ukuphucula impumelelo kunye noqoqosho lokubaleka ugqatso.
- – Iimeko apho sifuna ukunciphisa iziganeko zokulimala.
Kwaye kunjalo, iya kuba ngumhlobo ogqibeleleyo ukuba siyayidibanisa kwaye siyihlalutye kunye nabanye abamakishi abanje nge-HR (ukusebenza kakuhle kwentliziyo, umzekelo), i-RPE (ukuhla, ukudinwa,…), i-flat pacing (ukusebenza ngokufanelekileyo, njl ...) .
Ke, ukuba injongo yakho kukuphucula ukusebenza kwakho, ukusebenza kakuhle kwakho kugqatso, ukuphucula ubuchule bakho, okanye ukunciphisa amathuba okwenzakala, phakathi kwabanye, ungalibazisi ukuqala ukusebenzisa. amandla kuqeqesho lwakho.
Ukuba ufuna ukuqala uqeqesho nge amandla kunye nokuqeqeshwa ndim, nceda ujonge Arduua Uqeqesho lobungcali ngolwazi olungakumbi.
/David García. Arduua Coach