Ukuba uqala ukungena kwihlabathi lokukhwela ngedatha, amathuba okuba ukhe weva ngeendawo zoqeqesho.Ngamafutshane, iindawo zoqeqesho zenza ukuba abakhweli beebhayisikile bajolise ekuziqhelaniseni nokuziphatha okuthe ngqo kwaye, ngokulandelayo, bavelise iziphumo ezisebenzayo ukusuka kwixesha kwisali.
Nangona kunjalo, ngeemodeli zoqeqesho ezininzi phaya ngaphandle-ezibandakanya izinga lokubetha kwentliziyo namandla-kwaye amagama anje nge-FTP, indawo eswiti, i-VO2 max, kunye ne-anaerobic threshold ehlala ivalwa, ukuqonda kunye nokusebenzisa iindawo zoqeqesho ngokufanelekileyo kunokuba nzima.
Akuyomfuneko ukuba kube njalo, nangona kunjalo.Ukusebenzisa iizowuni kunokwenza lula uqeqesho lwakho ngokongeza ulwakhiwo kwindlela okhwele kuyo, nto leyo ekuvumela ukuba uphucule eyona ndawo ichanekileyo yokuqina komzimba ofuna ukuyiphucula.
Ngaphezu koko, iindawo zoqeqesho zifikeleleka ngakumbi kunangaphambili, ngenxa yokwanda kokufikeleleka kweiimonitha izinga lentliziyokunye neemitha zamandla kunye nokukhula ngokukhawuleza ukuthandwa kwabaqeqeshi abahlakaniphile kunye neenkqubo ezininzi zoqeqesho lwangaphakathi.
1.Ziziphi iindawo zoqeqesho?
Imimandla yoqeqesho yimimandla yokuqina ehambelana neenkqubo zefiziyoloji ngaphakathi emzimbeni.Abaqhubi bebhayisikile banokusebenzisa imimandla yoqeqesho ukujolisa ukulungelelaniswa okuthe ngqo, ukusuka ekuphuculeni ukunyamezela ngoqeqesho olusisiseko ukuya ekusebenzeni ngokukwazi ukuqalisa i-sprint yamandla amakhulu.
Obo bukhali bunokumiselwa kusetyenziswa ukubetha kwentliziyo, amandla, okanye 'ukuziva' (okwaziwa ngokuba 'yisantya esicingelwayo').Umzekelo, isicwangciso soqeqesho okanye ukuzilolonga kunokufuna ukuba ugqibezele ikhefu kwi-'zone yesithathu'.
Ayisiyonto nje yokulinganisa imizamo yakho, nangona kunjalo.Ukusebenzisa imimandla yoqeqesho kuya kuqinisekisa ukuba awusebenzi nzima kakhulu ekukhweleni kwakhona okanye xa uphumla phakathi kwamathuba.Iindawo zakho zoqeqesho ezikhethekileyo zezobuqu kuwe kwaye zisekwe kwinqanaba lokuqina kwakho.Okunokungqamana 'nezowuni yesithathu' kumkhweli omnye kuya kwahluka komnye.
2. Ziziphi iingenelo zokusebenzisa iindawo zoqeqesho?
Iindawo zoqeqesho zineenzuzo ezininzi, nokuba umtsha kuqeqesho olucwangcisiweyo okanye umkhweli webhayisikile oyingcali.
"Ukuba ukhuthazwa ukuba ubone indlela enhle ongayifumana ngayo, ngoko kubaluleke kakhulu ukuba ube nesakhiwo kwiprogram yakho kwaye ulandele isayensi," kusho uCarol Austin, ugqirha wezonyango kunye nowayesakuba yintloko yenkxaso yokusebenza kwiCandelo leDatha yeDatha.
Imimandla yokuqina ikuvumela ukuba ulandele indlela ecwangcisiweyo kunye nechanekileyo yoqeqesho, ekuvumela ukuba ujolise kwiindawo ezithile zokuqina kwakho kwaye ulawule umthwalo wakho wokusebenza ukunqanda ukuqeqeshwa ngokugqithisileyo ngelixa unceda wena okanye umqeqeshi wakho ukulandelela inkqubela yakho ekuhambeni kwexesha.
Uqeqesho usebenzisa imimandla yakho yimeko yokuphumelela egcina uqeqesho lwakho lulungelelene kwaye luthe ngqo ngaxeshanye.Ukusebenzisa iindawo zoqeqesho kukwanceda ekuqinisekiseni ukukhwela kwakho kwakhona-okanye amaxesha okubuyisela phakathi kwamathuba aphezulu-alula ngokwaneleyo ukuvumela umzimba wakho ukuba uphumle kwaye uziqhelanise nomsebenzi owenzayo.
3. Iindlela ezintathu zokusebenzisa imimandla yakho yoqeqesho
Nje ukuba ugqibe uvavanyo lwamandla okanye izinga lokubetha kwentliziyo kwaye ufumene iindawo zakho, unokuzisebenzisa ngeendlela ezininzi ukwazisa kunye nokuvavanya uqeqesho lwakho.Khumbula ukuba ishedyuli yoqeqesho ilungileyo yakhiwe kubomi bakho, izibophelelo zemihla ngemihla, kunye neenjongo zokukhwela.
● Yenza isicwangciso sakho soqeqesho
Ukuba wenza isicwangciso sakho soqeqesho endaweni yokuba umiselwe yi-app okanye umqeqeshi, zama ukuba ungayicingi kakhulu.Nceda uyigcine ilula.
Zama ukugxila kwiipesenti ze-80 zeeseshoni zakho zoqeqesho (kungekhona inani elipheleleyo lexesha loqeqesho) kwiinzame ezilula ezichithwe kwiindawo eziphantsi zoqeqesho (i-Z1 kunye ne-Z2 ukuba usebenzisa imodeli yezone ezintathu), kwaye ungene kuphela kwi-Z3 okanye ngaphezu komda wakho we-anaerobic. kwi-20 yepesenti eseleyo yeeseshoni.
● Bhalisela isicwangciso soqeqesho
Ii-apps zoqeqesho ezikwi-Intanethi zinokusebenzisa iindawo zakho ukuvelisa ukuzilolonga okulungiselelweyo.
Ukulandela isicwangciso soqeqesho kulula kunakuqala, kunye noluhlu olubanzi lwe-apps zoqeqesho ezinikezela ngezicwangciso esele zenziwe ngebhayisekile yangaphakathi.Ezo apps zibandakanya iZwift, Wahoo RGT, Rouvy, TrainerRoad, kunye neWahoo System.
I-app ye-X-Fitness inokudityaniswa kwizinga lentliziyo eyahlukeneyo kunye ne-cadence sensor ye-CHILEAF, enokubeka iliso kwidatha yezinga lentliziyo kunye nesantya kunye ne-cadence ngexesha lokuhamba ngebhayisikile ngexesha langempela.
Usetyenziso ngalunye lubonelela ngezicwangciso zoqeqesho ezijolise kuluhlu lweenjongo okanye uphuculo lokuqina komzimba.Baza kuseka ukuqina kwakho okusisiseko (ngokuqhelekileyo ngovavanyo lweFTP okanye okufanayo), sebenzisa iindawo zakho zoqeqesho kwaye ulungelelanise ukuzilolonga kwakho ngokufanelekileyo.
● Hamba lula
Ukwazi ixesha lokuhamba lula ngundoqo kuyo nayiphi na isicwangciso soqeqesho.Ngapha koko, xa uphumle kwaye uchache, ungalungisa kwaye ubuye womelele.Sebenzisa iindawo zakho zoqeqesho ukukhokela ukuchacha kwakho kunye neenzame zakho - nokuba lixesha lokuphumla phakathi kwekhefu okanye ngexesha lokukhwela.
Kulula kakhulu ukuhamba nzima kakhulu xa uzimisele ukuba uphumle.Kwaye ukuba uyalibala ukuchacha kwaye utyhale ngaphandle kokuphumla, usengozini yokutshiswa ngokupheleleyo.
Ixesha lokuposa: Apr-12-2023