Uma uqala ukungena emhlabeni wokugibela ngedatha, kungenzeka ukuthi uke wezwa ngezindawo zokuqeqesha. Kafushane, izindawo zokuqeqesha zenza abagibeli bamabhayisikili bakwazi ukukhomba ukujwayela okuthile kokusebenza komzimba futhi, ngokulandelayo, bakhiqize imiphumela esebenza kahle kakhulu kusukela ngesikhathi sehhashi.
Kodwa-ke, ngamamodeli wezoni wokuqeqesha amaningi laphaya - ahlanganisa kokubili izinga lokushaya kwenhliziyo namandla - kanye namagama afana ne-FTP, i-sweet-spot, i-VO2 max, kanye ne-anaerobic threshold evamise ukuhlukaniswa, ukuqonda nokusebenzisa izindawo zokuqeqesha ngempumelelo kungaba nzima.
Akudingekile ukuba kube njalo, nokho. Ukusebenzisa amazoni kungenza ukuqeqeshwa kwakho kube lula ngokwengeza isakhiwo endleleni ogibele ngayo, okukuvumela ukuthi ucije indawo eqondile yokufaneleka ofuna ukuyithuthukisa.
Ngaphezu kwalokho, izindawo zokuqeqesha zifinyeleleka kakhulu kunangaphambili, ngenxa yokufinyeleleka okukhulayo kweiziqaphi zenhliziyonamamitha wamandla kanye nokuduma okukhula ngokushesha kwabaqeqeshi abahlakaniphile nezinhlelo zokusebenza ezimbalwa zokuqeqesha zasendlini.
1. Yiziphi izindawo zokuqeqesha?
Izindawo zokuqeqesha ziyizifunda zokuqina ezihambisana nezinqubo zokwakheka komzimba ngaphakathi komzimba. Abagibeli bamabhayisikili bangasebenzisa izindawo zokuqeqesha ukuze baqondise ukuzivumelanisa nezimo ezithile, kusukela ekuthuthukiseni ukubekezela ngokuqeqeshwa okuyisisekelo ukuya ekusebenzeni ekhonweni lokuqalisa i-sprint yamandla amakhulu.
Lawo mandla anganqunywa kusetshenziswa ukushaya kwenhliziyo, amandla, noma ngisho 'nokuzwakala' (okwaziwa ngokuthi 'izinga lokuzikhandla okucatshangwayo'). Isibonelo, uhlelo lokuqeqesha noma ukujima kungase kudinge ukuthi uqedele izikhawu ku-'zone three'.
Akukhona nje mayelana nokusheshisa imizamo yakho, noma kunjalo. Ukusebenzisa izindawo zokuqeqesha kuzoqinisekisa ukuthi awusebenzi kanzima ekugibeleni okutholayo noma lapho uphumule phakathi kwezikhawu.Izindawo zakho zokuqeqesha eziqondile zingezakho futhi zisekelwe ezingeni lakho lokufaneleka. Okungase kuhambisane 'nendawo yesithathu' kumgibeli oyedwa kuzohluka komunye.
2. Yiziphi izinzuzo zokusebenzisa izindawo zokuqeqesha?
Izindawo zokuqeqesha zinezinzuzo ezimbalwa, kungakhathaliseki ukuthi umusha ekuqeqeshweni okuhlelekile noma umgibeli wamabhayisikili ochwepheshe.
"Uma ukhuthazwa ukubona ukuthi ungathola okuhle kangakanani, ngakho-ke kubaluleke kakhulu ukuba nesakhiwo ohlelweni lwakho futhi ulandele isayensi," kusho uCarol Austin, udokotela wezokwelapha kanye nowayeyinhloko yokusekela ukusebenza kwe-Team Dimension Data.
Izindawo zokuqina zikuvumela ukuthi ulandele indlela ehlelekile nenembe kakhudlwana yokuqeqeshwa, ekuvumela ukuthi uqondise izindawo ezithile zokufaneleka kwakho futhi ulawule umthwalo wakho wokusebenza ukuze ugweme ukuziqeqesha ngokweqile kuyilapho ekusiza wena noma umqeqeshi wakho ukulandelela ukuqhubeka kwakho ngokuhamba kwesikhathi.
Ukuqeqeshwa usebenzisa izindawo zakho kuyisimo sokuwina esigcina ukuqeqeshwa kwakho kulinganisiwe futhi kucacile ngesikhathi esisodwa. Ukusebenzisa izindawo zokuqeqesha kusiza futhi ukuqinisekisa ukuthi ukugibela kwakho kokululama - noma izikhathi zokutakula phakathi kwezikhawu zokuqina okukhulu - kulula ngokwanele ukuvumela umzimba wakho ukuthi uphumule futhi uzijwayeze nomsebenzi owenzayo.
3. Izindlela ezintathu zokusebenzisa izindawo zakho zokuqeqesha
Uma usuqedile ukuhlola amandla noma izinga lokushaya kwenhliziyo futhi uthole izindawo zakho, ungazisebenzisa ngezindlela ezimbalwa ukwazisa nokuhlola ukuqeqeshwa kwakho. Khumbula ukuthi ishejuli yokuqeqeshwa engcono kakhulu yakhelwe empilweni yakho, ukuzibophezela kwansuku zonke, nemigomo yokugibela.
● Dala uhlelo lwakho lokuqeqesha
Uma udala uhlelo lwakho lokuqeqesha esikhundleni salolo olunqunywe uhlelo lokusebenza noma umqeqeshi, zama ukungacabangi kakhulu ngalo. Sicela uyigcine ilula.
Zama ukugxilisa amaphesenti angu-80 ezikhathi zakho zokuqeqesha (hhayi inani eliphelele lesikhathi sokuqeqesha) emizamweni elula echithwa ezindaweni zokuqeqesha eziphansi (i-Z1 ne-Z2 uma usebenzisa imodeli yezindawo ezintathu), futhi ungene kuphela ku-Z3 noma ngaphezu komkhawulo wakho we-anaerobic. kumaphesenti angama-20 asele ezikhathi.
● Bhalisela uhlelo lokuqeqesha
Izinhlelo zokusebenza zokuqeqesha eziku-inthanethi nazo zingasebenzisa izindawo zakho ukuze zikhiqize ukujima okwenziwe ngokwezifiso.
Ukulandela uhlelo lokuqeqesha kulula kunangaphambili, ngezinhlelo zokusebenza eziningi zokuqeqesha ezihlinzeka ngezinhlelo esezilungile zokugibela ibhayisikili lasendlini. Lezo zinhlelo zokusebenza zifaka i-Zwift, i-Wahoo RGT, i-Rouvy, i-TrainerRoad, ne-Wahoo System.
Uhlelo lokusebenza lwe-X-Fitness lungaxhunywa ekushayeni kwenhliziyo okuhlukahlukene kanye nenzwa ye-cadence ye-CHILEAF, engaqapha idatha yezinga lokushaya kwenhliziyo nesivinini kanye ne-cadence ngesikhathi sokugibela ibhayisikili ngesikhathi sangempela.
Uhlelo lokusebenza ngalunye luhlinzeka ngezinhlelo zokuqeqesha eziqondise ububanzi bemigomo noma ukuthuthukiswa kokufaneleka. Bazophinde basungule ukuqina kwakho okuyisisekelo (imvamisa ngokuhlolwa kwe-FTP noma okufanayo), bahlole izindawo oziqeqeshela kuzo futhi balungise ukujima kwakho ngendlela efanele.
● Hamba kalula
Ukwazi ukuthi uzohamba nini kalula kuyisihluthulelo sanoma yiluphi uhlelo lokuqeqesha. Phela uma uphumule futhi ululama, ungalungisa futhi ubuye ngamandla.Sebenzisa izindawo zakho zokuqeqesha ukuze uqondise ukululama kwakho kanye nemizamo yakho - kungakhathaliseki ukuthi izikhathi zokuphumula phakathi kwezikhawu noma phakathi nokugibela kokutakula.
Kulula kakhulu ukuhamba kanzima kakhulu uma uhloselwe ukuphumula. Futhi uma ukhohlwa ukululama futhi udlule ngaphandle kokuphumula, uzibeka engozini yokusha ngokuphelele.
Isikhathi sokuthumela: Apr-12-2023
