Isetshenziswa kanjani Trainingpeaks futhi usebenze nomqeqeshi wakho
Ukusebenza nawe Arduua Skyrunning umqeqeshi ku Trainingpeaks.
Zonke izinhlelo zethu zokuqeqesha ziyasetshenziswa Trainingpeaks okuyithuluzi elihle kakhulu, elisebenziseka kalula lokuhlela, ukuphatha nokuhlaziya ukuqeqeshwa, kanye nokuxhumana ngqo nomqeqeshi wakho.
Nansi indlela
Okokuqala uzodinga ukuvumelanisa iwashi lakho eligijimayo kanye nesiqapha senhliziyo Trainingpeaks futhi uxhumane nomqeqeshi wakho. Lokhu kuzothatha imizuzu embalwa kuphela, landela umhlahlandlela wethu osheshayo lapha.
Trainingpeaks dashboard
Uma ungena ku Trainingpeaks ufika kudeshibhodi yakho. Lokhu kubonisa izinjongo zakho eziyinhloko noma umcimbi olandelayo, imininingwane yezikhathi zakho zokuqeqesha ezihleliwe ezizayo, kanye nesifinyezo sokufaneleka kwakho, ukukhathala kanye nesimo sokululama.
Uhlelo lwakho lokuqeqesha
Ukuze uthole wonke amaseshini akho okuqeqesha ahleliwe, chofoza ithebhu yekhalenda. Lapha uzothola konke ukusebenza kwakho okuhleliwe noma ngabe kuyagijima, amandla noma amaseshini okuhamba/okuguquguquka.
Trainingpeaks amakhodi ombala
Iseshini ngayinye yokuqeqesha ibonisa umbala obonisa ukuthi isiqediwe noma cha.
Green: ukuqeqeshwa kuqedwa ngesikhathi esifanayo njengoba bekuhleliwe.
Red: ukuqeqeshwa akukenziwa.
Ophuzi/Owolintshi: ukuqeqeshwa kuqediwe, kodwa kuthathe isikhathi esihlukile kunesihleliwe (isikhathi eside noma esifushane).
Izikhathi zokuqeqesha amandla
Ukuze ubone imininingwane yeseshini yokuqeqesha amandla, chofoza kuyo kusukela kukhalenda. Kokuphumayo ungabona imininingwane nezinjongo zeseshini, kanye nanoma yimiphi imiyalelo ethile.
Ukuqeqeshwa kungaqukatha okunamathiselwe, okufana nevidiyo noma izithombe, ukukhombisa izivivinyo ezithile ngendlela efanele nokuphepha.
Okufanele ukwenze ngemva kweseshini yokuqeqesha amandla
Ngemva kweseshini yokuqeqesha amandla ungabonisa ukuthi uzizwe kanjani, ukuthi ukuqeqeshwa bekunzima kangakanani kuwe nanoma yikuphi ukuphawula mayelana neseshini yomqeqeshi wakho. Ulwazi olwengeziwe kanye nempendulo ongayinikeza umqeqeshi wakho, umqeqeshi wakho angakwenzela kangcono izikhathi zokuqeqesha zesikhathi esizayo.
Impendulo evela kumqeqeshi wakho
Uma umqeqeshi wakho esebuyekeze ukuqeqeshwa kwakho uzokunikeza impendulo mayelana nokuqeqeshwa kwakho kanye/noma impendulo kumazwana akho.
Ukugijima amaseshini okuqeqesha
Chofoza iseshini yokuqeqeshwa esebenzayo kusukela kukhalenda lakho lapho ungabona khona ukubuka okuvamile kwayo.
Chofoza kushadi lokuqeqesha ibha eliluhlaza okwesibhakabhaka, futhi uzothola imininingwane mayelana nokuqeqeshwa okuhleliwe.
Landa ukuqeqeshwa ewashini lakho eligijimayo
Ewashini lakho eligijimayo, khetha umsebenzi (isb ukugijima noma ukugijima okulandelanayo) futhi iwashi lakho lizothola ukuqeqeshwa kwakho ngokuzenzekelayo (qinisekisa ukuthi iwashi lakho livumelaniswa Trainingpeaks lapha).
Ungakwazi futhi ukuthekelisa iseshini yokuqeqesha kusuka Trainingpeaks bese ulayisha ukuqeqeshwa okuhleliwe ewashini lakho ngesandla ngesithonjana esingakwesokudla.
Izinhlobo ezahlukene zokugijima izikhathi zokuqeqesha
Uhlelo lwakho lokuqeqesha luzoqukatha izinhlobo eziningi ezahlukene zezikhathi zokuqeqesha; ukugijima okuqhubekayo, ama-fartlek, amagquma, izikhawu, njll. Ukusebenzisa ulwazi esiluthole ngesikhathi Build Your Plan umqeqeshi wakho uzobe esesungule futhi wachaza izindawo zokushaya kwenhliziyo yakho 1-5.
- Ukugijima okulula, indawo 1 - 2
- I-Tempo iyagijima, indawo yesi-3
- I-Subthreshold - Zone 4
- I-Anaerobic, indawo engu-5
Uyenza kanjani iseshini yakho yokugijima ngewashi lakho
Iseshini ngayinye yokuqeqeshwa ihlelwa ngaphambilini ewashini lakho (qinisekisa ukuthi ivumelanisiwe kweyakho Trainingpeaks i-akhawunti lapha). Njengesibonelo; Ukugijima okulula ukufudumala imizuzu engu-15. Iwashi lakho lizokutshela ukuthi uhambe ngokushesha noma kancane kuye ngokushaya kwenhliziyo yakho. Bese iwashi liyakhala ukukutshela ukuthi izikhawu zizoqala. Gijimani ku-zone 5 iminithi elingu-1, bese uphumula imizuzu engu-1.5. Iwashi likutshela ukuthi uhambe ngokushesha noma kancane ngokuya ngokushaya kwakho kwamanje. Iwashi lizokhombisa lapho iseshini isiphelile kanye nesikhathi sokuphola imizuzu eyi-15.
Okufanele ukwenze ngemuva kokuqeqeshwa kokugijima
Ngemva kweseshini yokuqeqeshwa egijima ungabonisa ukuthi uzizwe kanjani, ukuthi ukuqeqeshwa bekunzima kangakanani kuwe nanoma yikuphi ukuphawula mayelana neseshini yomqeqeshi wakho. Ulwazi olwengeziwe kanye nempendulo ongayinikeza umqeqeshi wakho, umqeqeshi wakho angakwenzela kangcono izikhathi zokuqeqesha zesikhathi esizayo.
Impendulo evela kumqeqeshi wakho
Uma umqeqeshi wakho esebuyekeze ukuqeqeshwa kwakho uzokunikeza impendulo mayelana nokuqeqeshwa kwakho kanye/noma impendulo kumazwana akho.
Izikhathi zokuqeqesha zokwelula nokuhamba
Chofoza ukuqeqeshwa okunwetshiwe nokuhamba kusukela kukhalenda lakho, ungabona ukubuka okuvamile kwakho, kanye nemininingwane mayelana nokuqeqeshwa.
Okufanele ukwenze ngemuva kokuqeqeshwa okungeziwe
Ngemuva kweseshini yokuqeqesha elula nokuhamba ungabeka ukuthi singakanani isikhathi osichithe ukwenza, ubonise ukuthi uzizwe kanjani, ukuthi ukuqeqeshwa bekunzima kangakanani kuwe nanoma yikuphi ukuphawula mayelana neseshini yomqeqeshi wakho. Ulwazi olwengeziwe kanye nempendulo ongayinikeza umqeqeshi wakho, umqeqeshi wakho angakwenzela kangcono izikhathi zokuqeqesha zesikhathi esizayo.
Impendulo evela kumqeqeshi wakho
Uma umqeqeshi wakho esebuyekeze ukuqeqeshwa kwakho uzokunikeza impendulo mayelana nokuqeqeshwa kwakho kanye/noma impendulo kumazwana akho.
Isifinyezo Samasonto onke
Okwamakhasimende ane Weekly Coaching, Race Coaching or Elite Coaching.
In Trainingpeaks umqeqeshi wakho uzokwengeza umsebenzi owodwa isonto ngalinye (ngosuku olufanayo), lapho uzogcina konke ukuxhumana kwakho nomqeqeshi wakho.
Lapha (emazwaneni omsebenzi wokuthunyelwe), sithanda ukuthi ubeke phezu kwayo yonke imizwa yakho mayelana neviki lokuqeqeshwa kanye nesimo sakho. Tshela umqeqeshi, uma unezinkinga okufanele uzicabangele. Tshela umqeqeshi uma usukulungele ukuqhubekela phambili ekuqeqesheni ngesonto elizayo, futhi noma unolunye ulwazi umqeqeshi okufanele azi ngalo, ikakhulukazi mayelana nokuba khona kwezinsuku zokuqeqesha noma izinhlelo ezikhethekile. Uma usuqedile gcwalisa isikhathi esiqediwe (0:02:00) iminithi ukuze uqedele umsebenzi.
Ngemva kwalokho usugcwalise ukuphawula kwakho futhi umqeqeshi uye wadlula futhi wahlaziya isonto lakho lokuqeqeshwa (imvamisa usuku olulodwa ngemva kwalo msebenzi), umqeqeshi uzokunikeza impendulo evamile mayelana nesonto lakho lokuqeqesha, futhi cishe ngesonto elizayo lokuqukethwe kokuqeqeshwa izophatha ohlelweni lwakho lokuqeqesha.
Isifinyezo sanyanga zonke
Okwamakhasimende ane Monthly Coaching
In Trainingpeaks umqeqeshi wakho uzokwengeza umsebenzi owodwa njalo ngenyanga (ngosuku olufanayo), lapho uzogcina khona konke ukuxhumana kwakho nomqeqeshi wakho.
Lapha (kumazwana omsebenzi wokuthunyelwe), sithanda ukuthi ubeke phezu kwayo yonke imizwa yakho mayelana nenyanga yokuqeqeshwa kanye nesimo sakho. Tshela umqeqeshi, uma unezinkinga okufanele uzicabangele. Tshela umqeqeshi uma usukulungele ukudlulela phambili ekuqeqesheni ngenyanga ezayo, futhi noma unolunye ulwazi umqeqeshi okufanele azi ngalo, ikakhulukazi mayelana nokuba khona kwezinsuku zokuqeqesha noma izinhlelo ezikhethekile. Uma usuqedile gcwalisa isikhathi esiqediwe (0:02:00) iminithi ukuze uqedele umsebenzi.
Ngemva kwalokho usugcwalise ukuphawula kwakho futhi umqeqeshi uye wadlula futhi wahlaziya ukuqeqeshwa kwakho kwereferensi (imvamisa usuku olulodwa ngemva kwalo msebenzi), umqeqeshi uzokunikeza impendulo evamile mayelana nenyanga yakho yokuqeqeshwa, futhi cishe ngenyanga ezayo yokuqukethwe kokuqeqeshwa esizokwenza. phatha ohlelweni lwakho lokuqeqesha.
Ishadi Lokusebenza Lanyanga zonke
Okwamakhasimende ane Weekly Coaching, Race Coaching or Elite Coaching.
Lapha (kumazwana omsebenzi wokuthunyelwe), sithanda ukuthi ubeke phezu kwayo yonke imizwa yakho mayelana nenyanga yokuqeqeshwa kanye nesimo sakho. Tshela umqeqeshi uma unezinkinga okumele azicabangele. Tshela umqeqeshi uma usukulungele ukudlulela phambili ekuqeqesheni ngenyanga ezayo, futhi noma unolunye ulwazi umqeqeshi okufanele azi ngalo, ikakhulukazi mayelana nokuba khona kwezinsuku zokuqeqesha noma izinhlelo ezikhethekile. Uma usuqedile gcwalisa isikhathi esiqediwe (0:02:00) iminithi ukuze uqedele umsebenzi.
Ngemva kwalokho usugcwalise ukuphawula kwakho futhi umqeqeshi usedlule esimweni sakho sanyanga zonke sokuqeqeshwa (imvamisa usuku olulodwa ngemva kwalo msebenzi), Umqeqeshi uzonamathisela Ishadi lakho Lokusebenza Lanyanga Zonke, futhi akunike imiyalo ngalokho.
Trainingpeaks Ishadi Lokusebenza
Trainingpeaks Ishadi Lokusebenza limelela ukuqina kwenhliziyo nemithambo yegazi kanye nesimo sokukhathala somsubathi endaweni ngayinye ngesikhathi sohlelo lokuqeqesha. Lapha ungafunda kabanzi mayelana Trainingpeaks Performanve Ishadi.
Amakhasi okusekela
Indlela yokwenza: ukuvumelanisa Trainingpeaks
Isetshenziswa kanjani Trainingpeaks nomqeqeshi wakho
Trainingpeaks Performanve Ishadi