Umthwalo Wokuqeqeshelwa Umsubathi Oyingcweti: Isihluthulelo Sokusebenza Okuphakeme
Emhlabeni wezemidlalo nokusubatha, ukufinyelela esicongweni sokudlala akuyona nje indaba yethalente nokuzimisela. Isayensi encike ebhalansini ethambile phakathi kokuziphushela umkhawulo nokuvumela umzimba isikhathi osidingayo ukuze ululame futhi uzivumelanise nezimo.
At Arduua, sizinikele ekusizeni abasubathi ukuthi bafinyelele amandla abo aphezulu, futhi ingxenye ebalulekile yalolo hambo igxile ekuqondeni nasekulawuleni umthwalo wokuqeqeshwa.
Ukufuna Ukusebenza Okufanelekile
Bonke abasubathi baphupha ngokuma lapho beqala khona umjaho wabo, bezizwa bewulungiselele ngokugcwele, futhi bazi ukuthi basesimweni esingcono kakhulu sempilo yabo. Kodwa sifika kanjani lapho? Senza kanjani isiqiniseko sokuthi abasubathi abaqeqeshekile ngokwanele noma abaqeqeshekile ngokweqile, futhi siqinisekisa kanjani ukuthi bayawushaya usuku lomjaho? Impendulo ilele kubuciko obuyinkimbinkimbi besikhathi nokuphathwa ngokucophelela komthwalo wokuqeqeshwa.
Iqhaza Lomthwalo Wokuqeqesha
Umthwalo wokuqeqesha uyisisekelo sokuthuthuka kwezokusubatha. Ukulingana okuthambile phakathi kwengcindezi ebekwe emzimbeni ngesikhathi sokujima kanye nesikhathi sokululama esidingekayo ukuze uzijwayeze futhi uthuthuke. Ngo Arduua, sithuthukise indlela ebeka umsubathi esikhungweni, senze izinhlelo zokuqeqesha ezihlukile njengezigxivizo zeminwe. Le ndlela yokwenza umuntu ngamunye isekelwe ezinsikeni ezimbili ezibalulekile: isikhathi esichithiwe kanye nezinga lomzamo (kukalwa ngesilinganiso senhliziyo). Ukuqinisekisa ukunemba okukhulu, sincoma ngokuqinile ukuthi kusetshenziswe ibhande lesifuba langaphandle ukuze uthole izilinganiso zokushaya kwenhliziyo ezinembile.
Ukwakha Isisekelo: Ukusungula Izindawo Zokuqeqesha
Uma umsubathi omusha ejoyina uhlelo lwethu, siqala uhambo lokuthola ulwazi. Iviki lokuqala libandakanya ukuhlolwa okukhethekile kokugijima—ithuba lokuthi siqonde amakhono akho ayingqayizivele. Ngokuhlaziya le datha, abaqeqeshi bethu abanolwazi bakhomba izindawo zakho zokuqeqesha eziqondene nawe. Lezi zindawo ziba isisekelo lapho uhambo lwakho lokuqeqeshwa lwakhiwe khona, futhi zidlala indima ebalulekile ekuqopheni impumelelo yakho yesikhathi esizayo.
Ukucwenga Ukunemba: I-VO2 Max Test
Kulabo abaphokophelele unqenqema olwengeziwe, sinikeza inketho yokuhlolwa okukhulu kwe-VO2 okwenziwa endaweni ekhethekile enemishini ethuthukisiwe, okuhlanganisa imaski yokulinganisa okunembile. Le datha isebenza njengethuluzi lokucwenga, elivumela abaqeqeshi bethu ukuthi bathuthukise izindawo zakho zokuqeqesha, baqinisekise izinga lokunemba elivula indlela yokwenza kahle.
Izindawo Zokuqeqesha eziyisibonelo
Ngezansi ungabona isibonelo somgijimi oyedwa ezindaweni zokuqeqeshwa komuntu siqu, kanye nomphumela wokuqeqeshwa okukodwa (singakanani isikhathi esichithwe endaweni ngayinye.
I-Art of Monitoring Training Load
Umthwalo wokuqeqeshwa kokulandela uwubuciko ngokwako, obuyingcweti ngokusetshenziswa kwe Trainingpeaks inkundla. Uhambo lwabasubathi bethu luqondiswa yizici ezintathu ezilukiwe: UKUQINA, UKUKHATHUKA, kanye neFOMU. Lezi zakhi zisebenza njengekhampasi, zisiqondisa ekusebenzeni okuhle kakhulu.
Ukuqopha Amamethrikhi Omthwalo Wokuqeqeshelwa: Ukuqalisa Isikolo Sokucindezelwa Kokuqeqeshwa (rTSS)
Iseshini ngayinye esebenzayo inikela ekuqeqesheni kwakho umthwalo wenhliziyo nemithambo yegazi—inani elilinganiselwe ubude besikhathi nokuqina kweseshini. Leli nani lihunyushelwa ku-rTSS yakho (isebenzisa i-Training Stress Score). Imethrikhi yomuntu ngamunye ngokujulile, i-rTSS icabangela umkhawulo wakho oyingqayizivele wokubekezela, noma ngabe ungumsubathi ongumakadebona noma umfundamakhwela oshisekayo. Leli nani lakha umgogodla we-FITNESS, FATIGUE, kanye ne-FORM—unxantathu ololonga uhambo lwakho.
I-Formula Engemuva kwe-rTSS:
- Isikhathi esichithwa ekuqeqesheni.
- Ijubane Elilinganiselwe Elijwayelekile (i-NGP): Ibalwa kusuka kudatha ye-GPS nokubalwa kwamamitha Aqondile okukhuphuka.
- I-Intensity Factor (IF) ye-rTSS: Ijubane lakho lihlobene nesivinini sakho sokusebenza somkhawulo wokusebenza. Lezi zici ze-gauge zama-nuanced ekusebenzeni okuguquguqukayo, njengokuhluka kwejubane, ukuze kucwengwe i-rTSS.
Ishadi Eliphakeme Lokusebenza: Ukufaneleka Kokuzulazula, Ukukhathala, kanye Nefomu
Uzakwethu onamandla ekufuneni kwethu ukusebenza okuphezulu Ishadi Lokusebenza Eliphakeme. Kuboniswa ngokuhlanganyela kwemigqa emithathu—okuluhlaza okwesibhakabhaka kwe-FITNESS, okubomvana kwe-FATIGUE, nokuphuzi kwesimo sakho sokuphumula (TSB)—leli shadi liyikhampasi yakho eya empumelelweni. Ukwakha ukulingana okuthambile phakathi kokuzikhandla nokululama, siphakamisa ukuqina kwakho futhi silawula ukukhathala okulethwa iseshini ngayinye yokuqeqeshwa.
Ukuhlanganisa Uhambo: Indlela Eyingqayizivele Eya Ebuhleni
Njengoba nje wonke umsubathi ehlukile, kanjalo nohambo lwabo. Amasu ethu ajwayelana nomuntu ngamunye, eqondise kumazinga athile okufaneleka ngaphambi kwemijaho ebalulekile kanye nokuthuthukisa ukuphumula ukuze kuqinisekiswe inani eliphakeme elingantengantengi ngosuku lomjaho. Le ndlela ehlanganisiwe ihlanganisa isayensi yomthwalo wokuqeqesha nobuciko bokwenza ngokwezifiso.
Ukudweba kusukela kokuhlangenwe nakho
Ubuchwepheshe bethu abugcini nje ngokufunda; isiphetho seminyaka yokubambisana nabagijimi basezintabeni. Amasu namasu esiwacijile ahloliwe futhi alungiswa ezindaweni eziyinselele kakhulu, okusinika imininingwane engenakuqhathaniswa yokuthi yini edingekayo ukuze sifinyelele isiqongo sokusebenza.
Isiphetho: Phakamisa Amandla Akho nge Arduua
At Arduua, singaphezu kwabaqeqeshi—singabambisene nawe ohambweni lwakho oluya empumelelweni. Ngokufunda ubuciko bokulawula umthwalo wokuqeqeshwa kanye nesikhathi, sizibophezele ekuqinisekiseni ukuthi ulungile, ufanelekile, futhi usezingeni eliphezulu ngosuku lomjaho. Hlanganyela nathi ohambweni oluguqulayo lapho isayensi namasu kuhlangana khona ukuze uvule amandla akho eqiniso.
Yamukela uhambo. Kwanga Arduua!
Ukuze uthole ulwazi olwengeziwe sicela uhlole Arduua Trail Running Coaching Online >>.
/Katinka Nyberg, uMsunguli we-CEO