Uma uqala ukungena ezweni lokugibela ngedatha, kungenzeka ukuthi uke wezwa ngezindawo zokuqeqesha. Kafushane nje, izindawo zokuqeqesha zivumela abagibeli bamabhayisikili ukuthi bahlose ukuzivumelanisa nezimo ezithile zomzimba, bese beveza imiphumela ephumelela kakhulu kusukela ngesikhathi besesihlalweni.
Kodwa-ke, ngamamodeli amaningi ezindawo zokuqeqesha akhona - ahlanganisa ukushaya kwenhliziyo namandla - kanye namagama anjenge-FTP, i-sweet-spot, i-VO2 max, kanye nomkhawulo we-anaerobic ovame ukubhejwa, ukuqonda nokusebenzisa izindawo zokuqeqesha ngempumelelo kungaba nzima.
Nokho, lokho akudingeki kube njalo. Ukusebenzisa izindawo kungenza kube lula ukuqeqesha kwakho ngokufaka isakhiwo ekugibeleni kwakho, okukuvumela ukuthi uthuthukise indawo efanele yokufaneleka ofuna ukuyithuthukisa.
Ngaphezu kwalokho, izindawo zokuqeqesha zifinyeleleka kalula kunanini ngaphambili, ngenxa yokwanda kokukwazi ukuthengaiziqaphi zesilinganiso senhliziyokanye namamitha kagesi kanye nokuthandwa okukhuphuka ngokushesha kwabaqeqeshi abahlakaniphile kanye nezinhlelo zokusebenza eziningana zokuqeqesha zangaphakathi.
1. Ziyini izindawo zokuqeqesha?
Izindawo zokuqeqesha ziyizindawo eziqinile ezihambisana nezinqubo zomzimba ngaphakathi komzimba. Abagibele amabhayisikili bangasebenzisa izindawo zokuqeqesha ukuze bahlose ukuzivumelanisa nezimo ezithile, kusukela ekuthuthukiseni ukukhuthazela ngokuqeqeshwa okuyisisekelo kuya ekusebenzeni ekhonweni lokuqalisa i-max-power sprint.
Lawo mandla anganqunywa ngokusebenzisa ukushaya kwenhliziyo, amandla, noma ngisho 'nokuzizwa' (okwaziwa ngokuthi 'izinga lokuzikhandla okubonwayo'). Isibonelo, uhlelo lokuqeqesha noma ukuzivocavoca kungadinga ukuthi uqedele izikhawu 'ku-zone yesithathu'.
Nokho, akukhona nje ukusheshisa imizamo yakho. Ukusebenzisa izindawo zokuqeqesha kuzoqinisekisa ukuthi awusebenzi kanzima kakhulu ezindleleni zokululama noma lapho uphumule phakathi kwezikhawu.Izindawo zakho zokuqeqesha ezithile ziqondene nawe futhi zisekelwe ezingeni lakho lokufaneleka komzimba. Okungase kuhambisane 'ne-zone yesithathu' yomgibeli oyedwa kuzohluka komunye.
2. Yiziphi izinzuzo zokusebenzisa izindawo zokuqeqesha?
Izindawo zokuqeqesha zinezinzuzo eziningana, kungakhathaliseki ukuthi umusha ekuqeqeshweni okuhlelekile noma ungumdlali webhayisikili ochwepheshe.
"Uma ushukumiseleka ukubona ukuthi ungenza kahle kangakanani, kubaluleke kakhulu ukuba nesakhiwo ohlelweni lwakho futhi ulandele isayensi," kusho uCarol Austin, udokotela kanye nowayeyinhloko yokusekela ukusebenza kwe-Team Dimension Data.
Izindawo zokuqina zikuvumela ukuthi ulandele indlela ehlelekile nenembile yokuqeqesha, okukuvumela ukuthi uqondise izindawo ezithile zokufaneleka kwakho futhi uphathe umthwalo wakho womsebenzi ukuze ugweme ukuqeqeshwa ngokweqile ngenkathi kusiza wena noma umqeqeshi wakho ukuthi nilandele intuthuko yenu ngokuhamba kwesikhathi.
Ukuqeqeshwa usebenzisa izindawo zakho kuyisimo esizuzisa wonke umuntu esigcina ukuqeqeshwa kwakho kulinganisela futhi kuqondile ngesikhathi esifanayo. Ukusebenzisa izindawo zokuqeqesha kusiza futhi ukuqinisekisa ukuthi izikhathi zakho zokululama - noma izikhathi zokululama phakathi kwezikhawu ezinamandla kakhulu - kulula ngokwanele ukuvumela umzimba wakho ukuthi uphumule futhi uzivumelanise nomsebenzi owenzayo.
3. Izindlela ezintathu zokusebenzisa izindawo zakho zokuqeqesha
Uma usuqedile ukuhlolwa kwamandla noma kwenhliziyo futhi uthole izindawo zakho, ungazisebenzisa ngezindlela eziningana ukuze unikeze ulwazi nokuhlola ukuqeqeshwa kwakho. Khumbula ukuthi isimiso sokuqeqesha esingcono kakhulu sihlelwe ngokuhambisana nokuphila kwakho, izibopho zansuku zonke, kanye nemigomo yokugibela.
● Dala uhlelo lwakho lokuqeqesha
Uma udala uhlelo lwakho lokuqeqesha esikhundleni salolo olubekwe uhlelo lokusebenza noma umqeqeshi, zama ukungacabangi kakhulu ngalo. Sicela ukugcine kulula.
Zama ukugxila kumaphesenti angama-80 ezikhathi zakho zokuqeqesha (hhayi isikhathi sonke sokuqeqesha) emizamweni elula echithwa ezindaweni zokuqeqesha eziphansi (i-Z1 ne-Z2 uma usebenzisa imodeli yezindawo ezintathu), bese ungena ku-Z3 noma ngaphezulu komkhawulo wakho we-anaerobic kumaphesenti angama-20 asele ezikhathi.
● Bhalisela uhlelo lokuqeqesha
Izinhlelo zokusebenza zokuqeqesha eziku-inthanethi zingasebenzisa nezindawo zakho ukukhiqiza ukujima okwenziwe ngokwezifiso.
Ukulandela uhlelo lokuqeqesha kulula kunanini ngaphambili, ngezinhlelo zokusebenza eziningi zokuqeqesha ezinikeza izinhlelo ezilungiselelwe zokugibela ibhayisikili ngaphakathi endlini. Lezo zinhlelo zokusebenza zifaka phakathi iZwift, iWahoo RGT, iRouvy, iTrainerRoad, kanye neWahoo System.
Uhlelo lokusebenza lwe-X-Fitness lungaxhunyaniswa nenzwa yesilinganiso senhliziyo ehlukahlukene kanye nesilinganiso senhliziyo ye-CHILEAF, engaqapha idatha yesilinganiso senhliziyo kanye nesivinini kanye nesilinganiso ngesikhathi sokugibela ibhayisikili ngesikhathi sangempela.
Uhlelo lokusebenza ngalunye luvame ukunikeza izinhlelo zokuqeqesha ezihlose imigomo ehlukahlukene noma ukuthuthukiswa kokufaneleka komzimba. Zizophinde zisungule ukufaneleka kwakho okuyisisekelo (ngokuvamile ngokuhlolwa kwe-FTP noma okufanayo), zilungise izindawo zakho zokuqeqesha futhi zilungise ukujima kwakho ngokufanele.
● Yehlisa umoya
Ukwazi ukuthi kufanele uphumule nini kubalulekile kunoma yiluphi uhlelo lokuqeqesha. Phela, uma uphumule futhi ululama, ungalulama futhi ubuye unamandla.Sebenzisa izindawo zakho zokuqeqesha ukuze uqondise ukululama kwakho kanye nemizamo yakho - kungakhathaliseki ukuthi yizikhathi zokuphumula phakathi kwezikhawu noma ngesikhathi sokugibela ukululama.
Kulula kakhulu ukwenza kanzima kakhulu uma kufanele uphumule. Futhi uma ukhohlwa ukululama futhi uqhubeke ngaphandle kokuphumula, usengozini yokukhathala ngokuphelele.
Isikhathi sokuthunyelwe: Ephreli-12-2023
