Uma uqala ukungena ezweni lokugibela ngedatha, amathuba uzobe uzwe ngezindawo zokuqeqesha. Ngamafuphi, izindawo zokuqeqesha zinika amandla ama-cyclists ukubhekisisa ukuzivumelanisa kwamabhayisekili ahlose futhi, nakho, kukhiqize imiphumela ephumelelayo kusukela ngesikhathi esihlalweni.
Kodwa-ke, ngamamodeli wendawo yokuqeqesha amaningi lapho - emboza zombili izinhliziyo namandla - nemigomo efana ne-FTP, i-Sweet-Spot, i-VO2 Max, kanye nokusebenzisa izindawo zokuqeqesha zivame ukuba yinkimbinkimbi.
Nokho, lokho akunjalo. Ukusebenzisa izindawo kungakwenza lula ukuqeqeshwa kwakho ngokungeza isakhiwo ekugibeleni kwakho, kukuvumela ukuthi uthuthukise indawo eqondile yokuqina ofuna ukuthuthuka.
Yini enye, izindawo zokuqeqesha zitholakala kakhulu kunangaphambili, ngenxa yokuthola imali eyandayo yeIzinga lokulinganisa lenhliziyokanye namamitha anamandla kanye nokuthandwa okusheshayo kwabaqeqeshi abahlakaniphile nezinhlelo zokusebenza ezimbalwa zokuqeqeshwa zasendlini.
1.Yini izindawo zokuqeqesha?
Izindawo zokuqeqesha ziyizifunda ezinamandla ezihambelana nezinqubo zomzimba ngaphakathi emzimbeni. Abahamba ngamabhayisekili bangasebenzisa izindawo zokuqeqesha ukuqondisa izinguquko ezithile, ekuthuthukiseni ukukhuthazela ngokuqeqeshwa kwesisekelo ekusebenzeni ngekhono ukwethula amandla okuvunyelwa amandla max.
Lawo mandla anganqunywa kusetshenziswa ukushaya kwenhliziyo, amandla, noma 'azizwe' (aziwa ngokuthi 'inani' lokuqonda okubonakalayo). Isibonelo, uhlelo lokuqeqeshwa noma i-Workout kungadinga ukuthi uqede izikhawu ku- 'Zone Zone ezintathu'.
Akukona nje ngokulandela imizamo yakho. Ukusebenzisa izindawo zokuqeqesha kuzoqinisekisa ukuthi awusebenzi kakhulu ekugibeleni kabusha noma lapho uphumule phakathi kwezikhathi ezithile.Izindawo zakho ezithile zokuqeqesha zingokwakho futhi zisuselwa ezingeni lakho lokuqina. Okungahambelana 'ne-zone yesithathu' kumgibeli oyedwa azohluka ngomunye.
2. Yini izinzuzo zokusebenzisa izindawo zokuqeqesha?
Izindawo zokuqeqesha zinezinzuzo eziningana, kungakhathalekile ukuthi umusha ekuqeqesheni okuhleliwe noma umgibeli webhayisekili ochwepheshe.
"Uma ushukumiseleka ukubona ukuthi muhle kangakanani ungathola, khona-ke kubaluleke kakhulu ukuba nesakhiwo ohlelweni lwakho futhi ulandele isayensi," kusho uCarol Austin, udokotela wezokwelapha, udokotela wezokwelapha kanye neNhloko yezemininingwane yokuxhaswa kokusebenza kwedatha yokusebenza kweTeam Disension Imininingwane ye-Team Disension Imininingwane yedatha.
Izindawo zokuqina zikuvumela ukuthi ulandele indlela ehlelekile futhi eqondile yokuziqeqesha, ukunika amandla okubhekisisa izindawo ezithile zokuqina komzimba wakho futhi uphathe umthwalo wakho ukuze ugweme ukweqisa ngenkathi usiza noma umqeqeshi wakho ngokuhamba kwesikhathi ngokuhamba kwesikhathi.
Ukuziqeqesha usebenzisa izindawo zakho isimo sokuwina esigcina ukuqeqeshwa kwakho okulinganiselwe futhi okuqondile ngasikhathi sinye. Usebenzisa izindawo zokuqeqesha futhi kusiza ukuqinisekisa ukugibela kwakho kabusha kokutakula - noma izikhathi zokutakula phakathi kwezikhathi eziphezulu - kulula ngokwanele ukuvumela wena mzimba ukuthi uphumule futhi uzivumelanise nomsebenzi owufaka.
3. Izindlela Ezintathu Zokusebenzisa Izindawo Zakho Zokuqeqesha
Lapho usuqede isivivinyo samandla noma sokushaya kwenhliziyo futhi uthole izindawo zakho, ungazisebenzisa ngezindlela eziningi zokwazisa nokuhlola ukuqeqeshwa kwakho. Khumbula ukuthi uhlelo lokuqeqeshwa olungcono kakhulu luhlelwe ngokuphila kwakho, ukuzibophezela kwansuku zonke, kanye nezinhloso zokugibela.
● Dala uhlelo lwakho lokuqeqeshwa
Uma udala uhlelo lwakho lokuqeqeshwa kunokuba unqunywe uhlelo lokusebenza noma umqeqeshi, zama ukungaweli ngokweqile. Sicela uyigcine ilula.
Zama ukugxila ngamaphesenti angama-80 amaseshini akho okuqeqesha (hhayi inani eliphelele lesikhathi sokuqeqeshwa) ngemizamo elula esetshenziswe ezindaweni eziphansi zokuqeqesha (i-Z1 ne-Z2 uma usebenzisa imodeli yezinkuni ezintathu), bese zingena kwi-z3 noma ngaphezulu komkhawulo wakho we-anaerobic ngamaphesenti angama-20 asele ezikhathi.
● Bhalisela uhlelo lokuqeqeshwa
Izinhlelo zokusebenza zokuqeqesha eziku-inthanethi nazo zingasebenzisa izindawo zakho ukukhiqiza ukusebenzisa okwenziwe nge-tailor.
Ukulandela uhlelo lokuqeqeshwa kulula kunangaphambili, ngezinhlelo zokusebenza ezahlukahlukene zokuqeqeshwa ezinikeza amasu alungiselelwe ngomumo wokuhamba ngebhayisikile. Lezo zinhlelo zokusebenza zifaka i-Zwift, i-Wahoo Rgt, i-Rouvy, i-TrainityRerroad, nohlelo lwe-Wahoo.
Uhlelo lokusebenza lwe-X-Fitness lungaxhunywa kuzinga lezinhliziyo ezahlukahlukene kanye ne-cadence sensor ye-chileaf, engabheka idatha yokushaya kwenhliziyo nesivinini kanye ne-cadence ngesikhathi sokuhamba ngebhayisikile ngesikhathi sangempela.
Uhlelo lokusebenza ngalunye luvame ukunikeza amapulani okuqeqesha aqondisa uhla lwezinhloso noma ukuthuthukiswa kokuqina komzimba. Bazophinde basungule ukuqina kwakho kwesisekelo (imvamisa ngokuhlolwa kwe-FTP noma okufanayo), feza izingxenye zakho zokuqeqesha bese uvumelanisa ukusebenzisa kwakho ngokufanele.
● Iya lula
Ukwazi ukuthi kufanele kufike nini kulula kubalulekile kunoma yiluphi uhlelo lokuqeqeshwa. Ngemuva kwakho konke, lapho usuphumule futhi ululama, ungalungisa bese ubuya uqine.Sebenzisa izindawo zakho zokuqeqesha ukuqondisa ukululama kwakho nemizamo yakho - noma ngabe lokho kuphumula phakathi kwezikhathi ezithile noma ngesikhathi sokubuyisa.
Kulula kakhulu ukuhamba kanzima lapho uhloselwe ukuphumula. Futhi uma ukhohlwa ukuthola futhi ucindezele ngaphandle kokuphumula, ubeka engcupheni yokushisa ngokuphelele.
Isikhathi Sokuthumela: APR-12-2023
