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21 December 2022

RUNNING POWER

Ukwazi ukuhlelela, ukuhlaziya kanye nokulinganisa izinga lomzamo odingekayo ukuze umgijimi ahambe ngezinhlobo ezahlukene zezindawo ezinamagquma kanye nezimo zezulu ziyinkimbinkimbi.

At Arduua ngokuvamile sisebenza nge-Distance and Heartrate, esebenza kahle ezimweni eziningi njengesilinganiso Somuntu Sinye ukuthi ukuqeqeshwa bekunzima kangakanani kuwe.

Izindaba ezinhle ukuthi kunemethrikhi yokulinganisa eyengeziwe engasisiza ukuthi siqaphe izinga lakho lomzamo ngokunembe kakhudlwana, futhi ekala ukusebenza kahle kwakho nomnotho. Le ndlela ibizwa ngokuthi Power Ukuqeqeshwa futhi kukalwa ngama-watts.

Kwabagijimi be-trail, Power iyimethrikhi emangalisayo yokuqapha ukuthi basebenza kanzima kangakanani phakathi nesegimenti ngayinye yeseshini esebenzayo, noma ngabe bagijima endaweni eyisicaba noma ekhuphukayo. Ngale ndlela, Power igcwalisa amamethrikhi ajwayelekile njengokushaya kwenhliziyo kanye pacing, ngoba amandla alandelela umsebenzi wangempela ophumayo ngesikhathi ngasinye esikhundleni sokusabela kwenhliziyo yakho noma isivinini (ijubane) eliwumphumela womsebenzi odingekayo ukuze kukhiqizwe okukhiphayo.

UDavid Garcia, Arduua trainer, ungumqeqeshi okhethekile ku Power ngokugijima ezemidlalo e-Udima University of Madrid, futhi ungumqeqeshi osemthethweni we-Stryd Power ukuqeqeshwa.

Kokuthunyelwe kwebhulogi ngezansi, uDavid uzokutshela kabanzi mayelana Power nezinye izindlela zokulinganisa, kanye nezinzuzo ezingazuzwa ngayinye.

Ibhulogi kaDavid Garcia, Arduua Umqeqeshi.

UDavid Garcia, Arduua Umqeqeshi (Umqeqeshi Wamandla Okhethekile wokugijima)

Ukuze ukwazi ukulawula umthwalo wokuqeqeshwa kwabagijimi bethu, kuyadingeka ukuthi kube nokuqina okuthembekile kanye nezimpawu zevolumu endaweni, ezingasinika izinkomba ezivumelekile, eziphindaphindekayo, nezizinzile ngokuhamba kwesikhathi. Lawa mavelu azosivumela ukuthi silinganise amandla nezindleko ze-metabolic zezikhathi zokuqeqesha ezihleliwe, bese sizokwazi ukulinganisa umthwalo wokuqeqeshwa womgijimi ngamunye, kule sizini.

Amandla angasikhombisa ukubandakanyeka kwezindlela ezahlukene ze-metabolic (ishadi le-WKO5).

Omaka abasetshenziswa kakhulu (ngokwesiko abahlukaniswa njengabangaphandle nabangaphakathi) kube Isilinganiso Senhliziyo (HR), iPace, Ratio of Perceived Exertion (RPE), ukugcwala kwe-lactate yegazi, ukusetshenziswa okuphezulu komoyampilo (VO2max), njll. Ngayinye yazo inezinzuzo zayo kanye nokulinganiselwa uma kuqhathaniswa nezinye. Futhi ngaphandle kwalokho, isikhathi esithile sokusebenzisa kanye nesicelo. Ngakho-ke, abekho kulawa maki okuzoba ukuphela kwawo okusebenzisekayo futhi akekho okufanele akhishwe.

Iqiniso liwukuthi, kuzo zonke lezo zimpawu ezishiwo ngenhla, efinyeleleka kakhulu futhi esetshenziswayo, ekuqeqesheni kwansuku zonke bekulokhu: Izinga lenhliziyo kanye nokuhamba kancane.

Ngaphambi kokungena emandleni, ngithanda ukugqamisa imikhawulo yokusebenzisa ukushaya kwenhliziyo nejubane ekusebenzeni komzila.

Ezifundweni nasezimweni ezithile, amandla ngokungangabazeki azoba umphelelisi omuhle walabo bagijimi abafuna ukuqhubekisela phambili umsebenzi wabo, ngenxa yezinzuzo esizozibona.

Pulse

Uma usebenzisa izinga lokushaya kwenhliziyo njengomaka womthwalo wangaphakathi, ukulinganiselwa kwakho okuyinhloko kuzoba okulandelayo:

  • Pulse kuthintwa ukulibaziseka kwempendulo yokuvuselela. Ukusabela okubambezelekile ekuzilolongeni, ikakhulukazi imizamo eqinile yesikhashana. Kulezo zimo ezithile ngeke imele izindleko zangempela ze-metabolic.
  • Pulse ayikwazi ukumela imizamo ye-high-intensity metabolism ngaphezu kwe-VO2max.
  • Pulse ithonywa yizici ezingokomzwelo (ukucindezeleka, ukwesaba,…).
  • Pulse kuthintwa yizici zemvelo zangaphandle (amazinga okushisa aphezulu naphansi, ukuphakama, njll) kanye nezinye izinto ezimunyiwe (njenge-caffeine).
  • Pulse kuthintwa ukukhathala kanye nokukhukhuleka kwenhliziyo (isikweletu somoya-mpilo).
  • Pulse ayizweli ekushintsheni okungazelelwe kwejubane.
Ukwehla kwezinga lokushaya kwenhliziyo kubonakala nokukhathala (Ishadi Leziqongo Zokuqeqesha).

Pacing

Pacing ngokuyisisekelo kusho ukuthi ugijima ngokushesha kangakanani ibanga elithile.

Uma usebenzisa i-pacing njengomaka womthwalo wangaphandle, ukulinganiselwa kwawo okuyinhloko kuzoba okulandelayo:

  • – Pacing ayimele i-metabolism endaweni etshekile.
  • – Pacing ayimeleli i-metabolic kanye nomoya.
  • – Pacing ayimele endaweni yezobuchwepheshe.

Singangena sijule kakhulu kumandla nemikhawulo ngayinye evezwe ngezinga lenhliziyo kanye i-pacing (kanye nabo bonke abanye omaka), kodwa leyo akuyona inhloso yalesi sihloko.

Power

Amandla akhombisa ukuthi angakanani amandla nesivinini umgijimi awasebenzisayo nganoma yisiphi isikhathi.

Lapho usebenzisa Power njengomaka wokushuba, ibonakala ngezici ezilandelayo:

  • - Power ipharamitha esheshayo (inempendulo esheshayo ezinguqukweni zesivinini).
  • – Power izwela kakhulu izinguquko emthambekeni futhi ikucabange ngenani layo.
  • – Power akuthintwa umoya, (ibuye icabange ngenani layo).
  • – Power ivumela ukulinganisa ngale kwe-VO2max. Ukujoyina i-aerobic kanye ne-anaerobic.
  • – Power ivumela ukulinganisa umthwalo wangaphandle ngokuqinile.
  • – Power ivumela ukunquma amamethrikhi e-biomechanical kanye ne-physiological for post analysis.
  • – Power ikuvumela ukuthi wenze izibikezelo nezinhlelo zokusebenza ekuqeqesheni (ijika lamandla, I-Critical Power, i-FTP, ukusebenza kahle, indlela yokusebenza…)

Ngokufigqiwe, Power kusivumela ukuthi silinganisele Isidingo Se-Metabolic kusuka kumshini Power, kuyilapho isinikeza idatha ku-Running Biomechanics. Ukusebenza kahle nokukhathala.

Lezi Power amanani atholakala ngokubalwa kwe-algorithm ecubungula Amandla akhiqizwe ukuqhubekela phambili, ukunqoba umoya kanye nokwenza umqansa. Power .

Okuguquguqukayo okucatshangelwa yi-algorithm (www.thesecretofrunning.com)

Ngakho-ke, i-algorithm ibheka isisindo somsubathi, isivinini, izindleko zamandla, ukumelana komoya, i-coefficient ye-aerodynamic, i-slope kanye namandla adonsela phansi, phakathi kwabanye.

Kuyoba okubalulekile, lapho uhlela ukuqeqeshwa, ukucabangela ukubaluleka kokufuna amandla ahlobene aphezulu ekusebenzeni (w/kg) kanye nokuphathwa kahle kwezinto eziguquguqukayo ze-biomechanical.

Kodwa ake sibuyele ekuqaleni kwalokhu okuthunyelwe. Kuyo, siqale ngokuthi akekho umaka ongathathwa njengoyedwa, nokuthi kumele ahlanganiswe nabanye. Futhi, kulokhu Power ngeke kube okuhlukile.

Lapho usebenzisa Power njengomaka womthwalo wangaphandle, ukulinganiselwa kwawo okuyinhloko kuzoba okulandelayo:

  • - Indawo yobuchwepheshe kakhulu, ephukile, ethambile, enezinguquko eziqhubekayo noma lapho kunzima khona ukusebenzisa amandla ngokumelene nomhlabathi.
  • - Indawo ekwehleni enemithambeka lapho kunengxenye egqame kakhulu yamabhuleki.

Ngakho-ke, futhi njengesifinyezo sokugcina salokhu okuthunyelwe, singasho ukuthi umyalelo wokuqeqeshwa nokusetshenziswa kwe Power njengomaka kanye nezindlela zokuthola ulwazi lokuhlaziywa kwalo ngemva kokuhlaziywa kuzofaneleka kakhulu ezimeni lapho:

  • - Indawo ivuma ukusetshenziswa kwamandla emhlabathini (ithrekhi, itiyela, indlela ebushelelezi…),
  • - Ezimeni lapho ukuthambekela okuhle kuyisici esivamile ekuqeqesheni,
  • - Ekuqeqesheni okukhulu kakhulu noma ngesikhathi esifushane kakhulu sokwenza.
  • - Izikhathi ezinde ezinesici esikhona sokukhathala.
  • - Izimo lapho sifuna ukuthuthukisa indlela yokugijima yomsubathi.
  • - Izimo lapho sifuna ukwenza ngcono ukusebenza kahle nomnotho wokugijima umjaho.
  • - Izimo lapho sifuna ukunciphisa izigameko zokulimala.

Futhi-ke, kuzoba umngane ophelele uma siyihlanganisa futhi siyihlaziya kanye nabanye omaka abafana no-HR (ukusebenza kahle kwenhliziyo, isibonelo), i-RPE (eyehla imiqansa, ukukhathala,…), i-flat pacing (ukusebenza kahle, njll…) .

Ngakho-ke, uma inhloso yakho kuwukuthuthukisa ukusebenza kwakho, ukusebenza kahle kwakho emjahweni, ukuthuthukisa indlela yakho, noma ukunciphisa amathuba okulimala, phakathi kokunye, ungangabazi ukuqala ukusebenzisa. Power ekuqeqeshweni kwakho.

Idivayisi ye-Stryd, esiyitholayo izilinganiso zamandla.

Uma ufuna ukuqala ukuqeqeshwa nge Power nokuqeqeshwa yimina, ngicela uhlole Arduua Ukuqeqeshwa Kochwepheshe ukuze uthole olunye ulwazi.

/David García. Arduua umqeqeshi

Thanda futhi wabelane ngalokhu okuthunyelwe kwebhulogi