Umthwalo woQeqesho lweeMbaleki eziPhambili: Isitshixo soMsebenzi oPhakamileyo
Kwihlabathi lezemidlalo neleembaleki, ukufikelela encotsheni yomdlalo asingomcimbi wetalente nokuzimisela nje. Yisayensi exhomekeke kulungelelwaniso oluthambileyo phakathi kokuzityhala ukuya kumda kunye nokuvumela umzimba ixesha owufunayo ukuze uphinde ulungelelane.
At Arduua, sizinikele ekuncedeni iimbaleki ukuba zifikelele kwincopho yazo, kwaye inxalenye ebalulekileyo yolo hambo ijikeleza ukuqonda nokulawula umthwalo woqeqesho.
Ukufuna uMsebenzi oNgcono
Imbaleki nganye inephupha lokuma kumgca wokuqala wogqatso, iziva ilulungiselele ngokupheleleyo, kwaye isazi ukuba ikweyona mo ibalaseleyo yobomi bayo. Kodwa sifika njani apho? Siqinisekisa njani ukuba iimbaleki aziqeqeshelwanga ngokwaneleyo okanye aziqeqeshelwanga ngokugqithisileyo, kwaye siqinisekisa njani ukuba ziyawubetha umkhondo wazo ngemini yomdyarho? Impendulo ilele kubugcisa obuntsonkothileyo bexesha kunye nolawulo olunenkathalo lomthwalo woqeqesho.
Indima yoMthwalo woQeqesho
Umthwalo woqeqesho ngundoqo wophuhliso lweembaleki. Lulungelelwaniso oluthambileyo phakathi koxinzelelo olubekwe emzimbeni ngexesha lokuzilolonga kunye nexesha lokuchacha elifunekayo ukuziqhelanisa nokuphucula. Nge Arduua, siye saqulunqa indlela ebeka imbaleki embindini, ukwenza iinkqubo zoqeqesho ezikhethekileyo njengeminwe yazo. Le ndlela yodwa isekelwe kwiintsika ezimbini ezibalulekileyo: ixesha elichithwe kunye nenqanaba lomgudu (kulinganiswa ngesantya sentliziyo). Ukuqinisekisa ukuchaneka okuphezulu, sincoma kakhulu ukusebenzisa umtya wesifuba wangaphandle kwimilinganiselo yezinga lentliziyo echanekileyo.
Ukwakha iSiseko: Ukuseka iMimandla yoQeqesho
Xa imbaleki entsha ijoyina inkqubo yethu, siqalisa uhambo lokufumanisa. Iveki yokuqala ibandakanya uvavanyo olukhethekileyo lokubaleka-ithuba lokuba siqonde izakhono zakho ezizodwa. Ngokuhlalutya le datha, abaqeqeshi bethu abanamava balatha iindawo zakho zoqeqesho lobuqu. Ezi zowuni ziba lilitye okwakhelwa kulo uhambo lwakho loqeqesho, kwaye zidlala indima ebalulekileyo ekuqingqeni impumelelo yakho yexesha elizayo.
Ukucokisa ukuchaneka: Uvavanyo lwe-VO2 Max
Kwabo bazabalazela umphetho owongezelelekileyo, sinikezela ngokhetho lovavanyo lwe-VO2 max olwenziwa kwiziko elikhethekileyo elinezixhobo eziphambili, kubandakanya imaski yemilinganiselo echanekileyo. Le datha isebenza njengesixhobo sokucokisa, ivumela abaqeqeshi bethu ukuba baqhubele phambili ukulungisa iindawo zakho zoqeqesho, beqinisekisa umgangatho wokuchaneka ovula indlela yokugqwesa.
IiNdawo zoQeqesho eziyimizekelo
Apha ngezantsi unokubona umzekelo weendawo zoqeqesho zomntu omnye wembaleki, kunye nesiphumo soqeqesho olunye (ixesha elingakanani elichithwe kwindawo nganye.
UbuGcisa boMthwalo woQeqesho lokuJonga
Umthwalo woqeqesho lokulandela umkhondo bubugcisa ngokwabo, obunye esiye sabufumana ngokusetyenziswa kwe Trainingpeaks iqonga. Uhambo lwethu lweembaleki lukhokelwa ziiparamitha ezintathu eziphothiweyo: UKULUNGA, UKUDIDIWA, kunye neFOMU. Ezi zinto zisebenza njengekhampasi, zisikhokelela ekusebenzeni kweyona ndlela ilungileyo.
I-Decoding Training Load Metrics: Ukuqhuba uQeqesho lweNqaku loQiniseko (rTSS)
Iseshoni nganye yokuqhuba igalelo kumthwalo wakho wokuqeqeshwa kwe-cardiovascular-ixabiso elilinganiswe lixesha leseshoni kunye nokuqina. Eli xabiso liguqulelwe kwi-rTSS yakho (ukuqhuba iNqaku loQeqesho loQeqesho). Imetric eyenzelwe umntu ngokunzulu, i-rTSS ithathela ingqalelo umda wakho wonyamezelo olulodwa, nokuba uyimbaleki enamava okanye umntu ofundayo onomdlandla. Eli xabiso lenza umqolo we-FITNESS, FATIGUE, kunye neFOMU-i-triad eyenza uhambo lwakho.
Ifomula engemva kwe-rTSS:
- Ixesha elichithwe kuqeqesho.
- Isantya soHlelo oluQhelekileyo (NGP): Kubalwa kwidatha ye-GPS kunye nokubalwa kweemitha ezithe nkqo zokunyuka.
- I-Intensity Factor (IF) ye-rTSS: Isantya sakho xa sithelekiswa nesantya sokubaleka somda wakho osebenzayo. Le miba ye-gauge ene-nuanced ekusebenzeni okuguquguqukayo, njengokwahluka kwesantya, ukucokisa i-rTSS.
Itshathi yoMsebenzi oyiNcopho: Ukuhamba ngoQoqosho, ukudinwa, kunye neFomu
Ihlakani elinamandla kumnqweno wethu wokwenza incopho yentsebenzo yiTshati yokuSebenza eyiNcopho. Ijongwe ngokudibana kwemigca emithathu-ebhlowu ye-FITNESS, epinki ye-FATIGUE, kunye netyheli kwindawo yakho yokuphumla (TSB)-le tshati yikhampasi yakho eya empumelelweni. Ukuyila ulungelelwaniso olubuthathaka phakathi kokuzibhokoxa kunye nokuchacha, siphakamisa ukomelela kwakho kwaye silawule ukudinwa okufumaneka kwiseshoni yoqeqesho nganye.
Ukulungelelanisa uHambo: Indlela eYodwa yokuGqwesa
Kanye njengoko yonke imbaleki yahlukile, kunjalo nohambo lwabo. Izicwangciso zethu ziqhelana nomntu ngamnye, zijolise kumanqanaba athile okuzilolonga phambi kogqatso olubalulekileyo kunye nokuphucula ukuphumla ukuqinisekisa incopho engagungqiyo ngosuku lomdyarho. Le ndlela ilungelelanisiweyo idibanisa isayensi yomthwalo woqeqesho kunye nobugcisa bokwenza ngokwezifiso.
Ukuzoba kuMava
Ubuchule bethu abupheleli nje kwithiyori; yincopho yeminyaka yentsebenziswano neembaleki zasezintabeni. Amaqhinga kunye nobuchule esibuphucule buvavanyiwe kwaye basulungekiswa kwezona ndawo zinemingeni, zisinika iimbono ezingenakuthelekiswa nanto malunga nokuba kuthatha ntoni na ukufikelela kwincopho yokusebenza.
Isiphelo: Phakamisa amandla akho nge Arduua
At Arduua, singaphezulu kwabaqeqeshi-singamaqabane kuhambo lwakho lokugqwesa. Ngokufunda ubugcisa bokulawula umthwalo woqeqesho kunye nexesha, sizibophelele ekuqinisekiseni ukuba ulungile, ufanelekile, kwaye ukwincopho yakho yosuku lomdyarho. Sijoyine kuhambo loguqulo apho inzululwazi kunye neqhinga zidibana ukuze uveze amandla akho okwenyani.
Yamkela uhambo. Yanga Arduua!
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/Katinka Nyberg, uMseki oyi-CEO