Kusetyenziswa kwanjani Trainingpeaks kwaye usebenze nomqeqeshi wakho
Ukusebenza nawe Arduua Skyrunning umqeqeshi kwi Trainingpeaks.
Zonke iinkqubo zethu zoqeqesho ziyasetyenziswa Trainingpeaks esona sixhobo sibalaseleyo, ekulula ukusisebenzisa ukucwangcisa, ukulawula nokuhlalutya uqeqesho, kunye nokunxibelelana ngqo nomqeqeshi wakho.
Nantsi indlela
Okokuqala kuya kufuneka ungqamanise iwotshi yakho ebalekayo kunye nesantya sentliziyo Trainingpeaks kwaye uqhagamshelane nomqeqeshi wakho. Oku kuya kuthatha imizuzu embalwa kuphela, landela isikhokelo sethu esikhawulezayo Apha.
Trainingpeaks ideshbhodi
Xa ungena kwi Trainingpeaks ufika kwideshibhodi yakho. Oku kubonisa iinjongo zakho eziphambili okanye isiganeko esilandelayo, iinkcukacha zeeseshini zoqeqesho ezicwangcisiweyo ezizayo, kunye nesishwankathelo sokuqina kwakho, ukudinwa kunye nemeko yokubuyisela.
Isicwangciso sakho soqeqesho
Ukufumana zonke iiseshini zakho zoqeqesho ezicwangcisiweyo, cofa kwithebhu yekhalenda. Apha uya kufumana yonke imisebenzi yakho ecwangcisiweyo nokuba iyabaleka, amandla okanye ukushukuma / iiseshini zokuguquguquka.
Trainingpeaks iikhowudi zemibala
Iseshoni yoqeqesho nganye ibonisa umbala ukubonisa ukuba igqityiwe okanye hayi.
Luhlaza: uqeqesho lugqitywe ngexesha elinye njengoko bekucwangcisiwe.
Bomvu: uqeqesho alwenziwanga.
Mthubi/Orenji: uqeqesho lugqityiwe, kodwa luthathe ixesha elahlukileyo kunelicwangcisiweyo (lide okanye lifutshane).
Iiseshoni zoqeqesho lwamandla
Ukubona iinkcukacha zeseshoni yoqeqesho lwamandla, cofa kuyo kwiKhalenda. Kwi-pop-out ungabona iinkcukacha kunye neenjongo zeseshoni, kunye nayiphi na imiyalelo ethile.
Uqeqesho lunokuqulatha izinto ezincamatheleyo, ezifana nevidiyo okanye iifoto, ukubonisa umthambo othile ngendlela echanekileyo kunye nokhuseleko.
Yintoni enokuyenza emva kweseshoni yoqeqesho lwamandla
Emva kweseshoni yoqeqesho lwamandla ungabonisa indlela oziva ngayo, ukuba bekunzima kangakanani uqeqesho kuwe kunye naziphi na izimvo malunga neseshoni yomqeqeshi wakho. Ulwazi oluthe kratya kunye nengxelo onokuthi uyinike umqeqeshi wakho, kokukhona umqeqeshi wakho enokwenza iiseshini zoqeqesho ezizayo zilungele wena.
Ingxelo evela kumqeqeshi wakho
Nje ukuba umqeqeshi wakho ephonononge uqeqesho lwakho uya kukunika ingxelo malunga noqeqesho lwakho kunye / okanye impendulo kwizimvo zakho.
Ukuqhuba iiseshoni zoqeqesho
Cofa kwiseshoni yoqeqesho eqhubayo kwikhalenda yakho apho unokubona imbonakalo yayo ngokubanzi.
Cofa kwitshathi yoqeqesho yebha eluhlaza, kwaye uya kufumana iinkcukacha malunga noqeqesho olucwangcisiweyo.
Khuphela uqeqesho kwiwotshi yakho ebalekayo
Kwiwotshi yakho ebalekayo, khetha umsebenzi (umzekelo ukubaleka okanye ukubaleka umzila) kwaye iwotshi yakho iya kulufumana ngokuzenzekelayo uqeqesho lwakho (qinisekisa ukuba iwotshi yakho idityaniswa ne. Trainingpeaks Apha).
Ungathumela ngaphandle iseshoni yoqeqesho ukusuka Trainingpeaks kwaye emva koko ulayishe uqeqesho olucwangcisiweyo kwiwotshi yakho ngesandla kunye ne icon ekunene.
Iindidi ezahlukeneyo zokuqhutywa kweeseshoni zoqeqesho
Isicwangciso sakho soqeqesho siya kuba neentlobo ezininzi ezahlukeneyo zokuqhuba iiseshini zoqeqesho; ukubaleka okuqhubekayo, iifartleks, iinduli, izikhewu, njl.njl. Ukusebenzisa ulwazi esilufumene ngexesha Build Your Plan umqeqeshi wakho uya kuba esekiwe kwaye wachaza iqondo lokubetha kwentliziyo yakho imimandla 1-5.
- Ukubaleka ngokulula, indawo 1 – 2
- I-Tempo iyabaleka, indawo yesi-3
- I-Subthreshold-Zone 4
- IAnaerobic, indawo yesi-5
Uyenza njani iseshoni yakho yokubaleka ngewotshi yakho
Iseshoni yoqeqesho nganye icwangciswe kwangaphambili kwiwotshi yakho (qinisekisa ukuba idityaniswa neyakho Trainingpeaks iakhawunti Apha). Njengomzekelo; Ukubaleka ngokulula ukufudumeza imizuzu eyi-15. Umlindi wakho uya kukuxelela ukuba uhambe ngokukhawuleza okanye ucothise ngokuxhomekeke kwisantya sentliziyo yakho. Emva koko umlindo uyakhala ukukuxelela ukuba izithuba ziya kuqala. Baleka kwindawo yesi-5 ngomzuzu we-1, emva koko uphumle imizuzu eyi-1.5. Iwotshi ikuxelela ukuba uhambe ngokukhawuleza okanye ucothe ngokuxhomekeke kukubetha kwakho ngoku. Umlindi uya kubonisa xa iseshoni iphelile kunye nexesha lokupholisa imizuzu eyi-15.
Yintoni ekufuneka uyenzile emva koqeqesho lokubaleka
Emva kweseshoni yoqeqesho oluqhubayo ungabonisa ukuba uziva njani, bekunzima kangakanani uqeqesho kuwe kunye naziphi na izimvo malunga neseshoni yomqeqeshi wakho. Ulwazi oluthe kratya kunye nengxelo onokuthi uyinike umqeqeshi wakho, kokukhona umqeqeshi wakho enokwenza iiseshini zoqeqesho ezizayo zilungele wena.
Ingxelo evela kumqeqeshi wakho
Nje ukuba umqeqeshi wakho ephonononge uqeqesho lwakho uya kukunika ingxelo malunga noqeqesho lwakho kunye / okanye impendulo kwizimvo zakho.
Ukolula kunye neeseshoni zoqeqesho lokuhamba
Cofa kwi-stretch kunye noqeqesho lokuhamba ukusuka kwikhalenda yakho, unokubona umbono jikelele wayo, kunye neenkcukacha malunga noqeqesho.
Yintoni ekufuneka uyenzile emva koqeqesho olulula
Emva kweseshoni yoqeqesho olulula kunye nokuhamba ungabeka ixesha elingakanani oye wachitha ukwenza oko, bonisa indlela ovakalelwa ngayo, unzima kangakanani uqeqesho kunye naziphi na izimvo malunga neseshoni yomqeqeshi wakho. Ulwazi oluthe kratya kunye nengxelo onokuthi uyinike umqeqeshi wakho, kokukhona umqeqeshi wakho enokwenza iiseshini zoqeqesho ezizayo zilungele wena.
Ingxelo evela kumqeqeshi wakho
Nje ukuba umqeqeshi wakho ephonononge uqeqesho lwakho uya kukunika ingxelo malunga noqeqesho lwakho kunye / okanye impendulo kwizimvo zakho.
Isishwankathelo seVeki
Kubathengi abane Weekly Coaching, Race Coaching or Elite Coaching.
In Trainingpeaks umqeqeshi wakho uya kongeza umsebenzi omnye ngeveki (ngosuku olunye), apho uya kugcina lonke unxibelelwano lwakho nomqeqeshi wakho.
Apha (kwizimvo zomsebenzi weposi), sithanda ukuba ubeke phezu kwazo zonke iimvakalelo zakho malunga neveki yoqeqesho kunye nesimo sakho. Xelela umqeqeshi, ukuba unayo nayiphi na ingxaki ukuba uthathe ingqalelo. Xelela umqeqeshi ukuba ukulungele ukuqhubela phambili kuqeqesho kwiveki ezayo, kwaye okanye unolunye ulwazi ekufuneka umqeqeshi akwazi ngalo, ngakumbi malunga nobukho beentsuku zoqeqesho okanye izicwangciso ezizodwa. Xa ugqibile gcwalisa ixesha eligqityiweyo (0:02:00) min ukuze ugqibezele umsebenzi.
Emva koko ugcwalise izimvo zakho kwaye umqeqeshi uye wahlalutya iveki yakho yoqeqesho (ngokuqhelekileyo usuku olunye emva kwalo msebenzi), umqeqeshi uya kukunika impendulo ngokubanzi malunga neveki yoqeqesho lwakho, kwaye malunga neveki ezayo yoqeqesho lomxholo esiye sawufumana. iya kubamba kwinkqubo yakho yoqeqesho.
IsiShwankathelo senyanga
Kubathengi abane Monthly Coaching
In Trainingpeaks umqeqeshi wakho uya kongeza umsebenzi omnye ngenyanga (ngosuku olunye), apho uya kugcina lonke unxibelelwano lwakho nomqeqeshi wakho.
Apha (kwizimvo zomsebenzi wokuposa), siyakuthanda ukuba ubeke phezu kwazo zonke iimvakalelo zakho malunga nenyanga yoqeqesho kunye nesimo sakho. Xelela umqeqeshi, ukuba unayo nayiphi na ingxaki ukuba uthathe ingqalelo. Xelela umqeqeshi ukuba ukulungele ukuqhubela phambili kuqeqesho kwinyanga ezayo, kwaye okanye unolunye ulwazi ekufuneka umqeqeshi akwazi ngalo, ngakumbi malunga nobukho beentsuku zoqeqesho okanye izicwangciso ezizodwa. Xa ugqibile gcwalisa ixesha eligqityiweyo (0:02:00) min ukuze ugqibezele umsebenzi.
Emva kokuba ugcwalise izimvo zakho kwaye umqeqeshi uye wahlalutya uqeqesho lwakho lwereferensi (ngokuqhelekileyo ngolunye usuku emva kwalo msebenzi), umqeqeshi uya kukunika impendulo ngokubanzi malunga nenyanga yakho yoqeqesho, kwaye malunga nenyanga ezayo yoqeqesho lomxholo esiya kuthi siya kuwenza. ukubamba kwinkqubo yakho yoqeqesho.
Itshathi yokuSebenza yeNyanga
Kubathengi abane Weekly Coaching, Race Coaching or Elite Coaching.
Apha (kwizimvo zomsebenzi wokuposa), siyakuthanda ukuba ubeke phezu kwazo zonke iimvakalelo zakho malunga nenyanga yoqeqesho kunye nesimo sakho. Xelela umqeqeshi ukuba unayo nayiphi na ingxaki ekufuneka uyithathele ingqalelo. Xelela umqeqeshi ukuba ukulungele ukuqhubela phambili kuqeqesho kwinyanga ezayo, kwaye okanye unolunye ulwazi ekufuneka umqeqeshi akwazi ngalo, ngakumbi malunga nobukho beentsuku zoqeqesho okanye izicwangciso ezizodwa. Xa ugqibile gcwalisa ixesha eligqityiweyo (0:02:00) min ukuze ugqibezele umsebenzi.
Emva koko ugcwalise izimvo zakho kwaye umqeqeshi uye wadlula kwimeko yakho yoqeqesho lwenyanga (ngokuqhelekileyo ngolunye usuku emva kwalo msebenzi), Umqeqeshi uya kuqhoboshela iTshati yakho yokuSebenza yeNyanga, kwaye akunike izikhalazo ngaloo nto.
Trainingpeaks Itshathi yokuSebenza
Trainingpeaks Itshathi yokuSebenza imele ukuqina kwentliziyo kunye nemeko yokudinwa kwembaleki kwinqanaba ngalinye ngexesha lesicwangciso soqeqesho. Apha unokufunda ngakumbi malunga Trainingpeaks Itshathi yokuSebenza.
Amaphepha enkxaso
Indlela yoku: sync Trainingpeaks
Kusetyenziswa kwanjani Trainingpeaks nomqeqeshi wakho
Trainingpeaks Itshathi yokuSebenza