Load ɗin Horarwa da Tsawon Lokaci: Cikakken Jagora don Masu Gudu

Maki na horarwa na horarwa, lokaci-lokaci, da sarrafa kaya don haɓaka aiki da hana wuce gona da iri

Mabuɗin Takeaway: Load ɗin Horo don Masu Gudu

  • Makin Damuwa na horo (TSS)yana ƙididdige yadda wuya kowane gudu ke damun jikinka-haɗa ƙarfi da tsawon lokaci zuwa lamba ɗaya mai iya aiki
  • CTL (Load ɗin Horarwa na yau da kullun)auna matakin motsa jiki da aka gina sama da kwanaki 42 na daidaiton horo - ƙarfin ku na dogon lokaci
  • ATL (Mai Girman Horon Load)yana bin diddigin gajiya na baya-bayan nan daga kwanakin 7 da suka gabata — damuwar horon ku na ɗan gajeren lokaci da buƙatun dawo da ku
  • TSB (Ma'auni na Matsala na horo)yana bayyana nau'in ku: motsa jiki rage gajiya yayi daidai da shirye-shiryen tsere ko buƙatar murmurewa
  • Lokaci lokacitsarin horar da nauyin ci gaba a cikin zagayowar horarwa zuwa kololuwa don tseren manufa yayin da hana wuce gona da iri
  • Fahimtagudu horo lodiyana hana dalilin #1 na raunin mai gudu: yin da yawa da sauri

Me yasa wasu masu gudu suke gina jiki cikin sauri yayin da wasu ke tashi ko kuma suka ji rauni? Amsar ta ta'allaka ne a cikin sarrafa nauyin horo. Wannan ingantacciyar jagorar tana bayyana yadda Makicin Ƙwararru na Horarwa (TSS), Load ɗin Horon Horon (CTL), Ƙaƙwalwar Koyarwa (ATL), da Ma'auni na Matsakaicin Koyarwa (TSB) ke canza horon kai tsaye zuwa ƙididdigewa, ingantaccen aikin da ke tafiyar da bayanai.

Ko kuna horo don tseren tseren ku na farko, kuna neman cancantar Boston, ko shirya don abubuwan da suka faru na nesa, ƙware nauyin horo da lokaci-lokaci shine bambanci tsakanin isa kololuwar dacewa da konewa kafin ranar tsere. Wannan jagorar yana ba da mafi kyawun kayan aiki akan horar da damuwa na horarwa musamman ga masu gudu-ba masu hawan keke ko masu wasan motsa jiki ba, amma masu gudu waɗanda ke fuskantar kalubale na musamman daga tasirin tasiri, gajiya neuromuscular, da bukatun musculoskeletal.

Za ku koyi yadda ake ƙididdige TSS don kowane gudu, gina CTL lafiya, fassara siginar TSB, tsarin tubalan horo na lokaci-lokaci, aiwatar da cikakken tapers, da amfani da Run Analytics don sarrafa gabaɗayan tsari yayin kiyaye bayanan ku na sirri. A ƙarshe, zaku sami ilimin sarrafa nauyin horo kamar yadda manyan kociyoyin ke yi — tare da daidaito, manufa, da tabbataccen sakamako.

Fahimtar nauyin horo a cikin Gudu

nauyin horoyana ƙididdige yawan damuwa da aka ɗora wa jikin ku ta horo. Ba kamar kawai kirga mil ko sa'o'i ba, nauyin nauyin horo yana lissafin duka girma (lokacin da kuke horarwa) da ƙarfi (yadda kuke horarwa), haɗa waɗannan ma'auni zuwa ma'auni waɗanda ke hasashen daidaitawa, gajiya, da haɗarin rauni.

Ƙayyadaddun Ƙwayar Horarwa

Kowane gudu yana haifar da tasiri guda biyu a lokaci guda:motsa jiki motsa jikikumatarin gajiya. Ma'aunin nauyin horo yana ƙididdige wannan duality. Gudun sauƙi na mintuna 60 yana haifar da matsakaicin nauyin horo-isasshen kuzari don kula da dacewa ba tare da gajiya mai yawa ba. Tsawon mintuna 90 na gudu tare da tazarar kofa yana haifar da babban nauyin horo-mahimmancin kuzarin motsa jiki amma gajiya mai ƙarfi na buƙatar murmurewa.

Kalubalen horarwa mai inganci ya ta'allaka ne cikin amfani da isasshen nauyi don fitar da karbuwa ba tare da tara gajiya mai yawa wanda aikin ya ragu ko rauni ba. Ƙananan kaya ba ya haifar da ci gaba. Yawan nauyi yana haifar da ciwon overtraining. Mafi kyawun nauyin nauyin horo yana hawa a cikin kunkuntar band wanda ke haɓaka daidaitawa yayin sarrafa gajiya-kuma wannan rukunin ya bambanta ga kowane mai gudu dangane da tarihin horo, kwayoyin halitta, ƙarfin dawowa, da damuwa na rayuwa.

Me yasa Load ɗin Horaswa ke da mahimmanci

Sarrafa nauyin horarwa yana magance ƙalubale masu mahimmanci guda uku da ke fuskantar masu tsere:

🎯 Haɓaka daidaitawa

Ƙididdigar nauyin horo yana tabbatar da kowane motsa jiki yana ba da gudummawa ga shirin horon ku. Yayi sauki? Ba za ku daidaita ba. Da wuya? Za ku tara gajiya ba tare da ƙarin fa'ida ba. Madaidaicin sarrafa kaya yana kiyaye ku cikin yankin daidaitawa inda dacewa ta inganta a hankali.

🛡️ Hana yawan horo

80% na raunin raunin da ya faru ya samo asali ne daga kurakuran horo-da farko "da yawa da sauri." Ma'aunin nauyi na horarwa yana ba da alamun gargaɗin farko lokacin da tarin gajiya ya wuce ƙarfin farfadowa, yana ba da damar hutawa kafin rauni ya tilasta shi.

📈 Lokaci Kololuwar Ayyuka

Ayyukan tseren kololuwa na buƙatar sabbin ƙafafu DA kiyaye lafiyar jiki-maƙasudai masu karo da juna waɗanda aka warware ta hanyar ɗaukar lokaci na horo. Fahimtar dangantakar CTL, ATL, da TSB yana ba da damar yin daidaitaccen taper wanda ke kawar da gajiya yayin kiyaye lafiyar jiki.

Ciki vs Load na waje

Kimiyyar motsa jiki ta bambanta tsakanin nau'ikan nauyin horo guda biyu:

Load na wajeyana auna aikin da kuke yi: rufe nisa, kiyaye taki, girman da aka samu, tsawon horo. Waɗannan ma'auni na haƙiƙa ne kuma cikin sauƙin auna su ta agogon GPS. Gudun 10K a 5: 00/km taki tare da haɓaka haɓakar mita 200 yana wakiltar ƙayyadaddun kaya na waje ba tare da la'akari da wanda ya yi ba.

Load na cikiyana auna martanin ilimin lissafin ku ga aikin waje: haɓakar bugun zuciya, samar da lactate, raguwar glycogen, rushewar hormonal, gajiya neuromuscular. Gudun 10K guda ɗaya yana samar da nauyin ciki daban-daban dangane da lafiyar ku - mai sauƙi ga ƙwararren mai gudu amma mai gajiya ga mafari.

Ingantattun ma'auni na nauyin horo kamar TSS gada na waje da na ciki ta hanyar ƙididdige damuwa dangane da madaidaicin madaidaicin ku (Gudu Mai Muhimmanci). Wannan keɓancewa yana tabbatar da nauyin horarwar ku yana nuna martanin ilimin ku, ba yawan aiki ba.

Yadda Ake Auna nauyin Horarwa

Masu gudu suna da zaɓuɓɓuka da yawa don ƙididdige nauyin horo, kama daga sauƙi na tushen RPE zuwa ingantattun ma'aunin ilimin lissafi:

  • Zama RPE (sRPE):Ƙoƙarin da aka gane ƙoƙarin 1-10, ninka ta mintuna = nauyin horo. Mai sauƙi amma mai girman kai da rashin daidaituwa.
  • TRIMP ( Horon IMPulse):Ƙididdigar tushen ƙididdiga na zuciya wanda aka yi nauyi ta lokaci a yankuna. Ya fi RPE amma yana buƙatar duban HR.
  • Makin Damuwa na horo (TSS):Ƙarfin² × Tsawon lokaci × 100, inda ƙarfin ya danganta da bakin kofa. Mafi daidaito ga masu gudu tare da kafaffenCRS.

Wannan jagorar yana mai da hankali kan ma'auni na tushen TSS (TSS, CTL, ATL, TSB) saboda suna ba da mafi kyawun aiki da ingantaccen tsarin kimiya don horar da ɗaukar nauyi a cikin wasanni masu juriya. TSS yana samar da tushe ga duk masu ci gabagudu horo lodibincike.

Makin Damuwa na horo (TSS) don Masu Gudu

Makin Damuwa na horo (TSS)yana wakiltar taƙaitaccen adadi guda ɗaya na damuwa na motsa jiki. Ta hanyar haɗa ƙarfi da tsawon lokaci, TSS yana ƙididdige "yaya wahalar gudu?" tare da madaidaicin abin da ke da alhakin buƙatun bugun jini da na musculoskeletal na musamman don gudana.

Menene TSS?

Dokta Andrew Coggan ya haɓaka TSS don hawan keke amma an daidaita shi don gudana azaman rTSS (Gudun Horon Stress Score). Mahimmin ƙa'ida: sa'a ɗaya a saurin ƙofar ku = 100 TSS. Wannan ma'auni yana ba da damar kwatanta motsa jiki na tsawon lokaci daban-daban da ƙarfi akan ma'auni gama gari.

🎯 TSS Daidaitawa

Tushen 100 TSS yana ba da ƙima mai mahimmanci:

  • Minti 30 a bakin kofa = ~50 TSS
  • Minti 60 a bakin kofa = 100 TSS (ma'anar)
  • Minti 120 a bakin kofa = 200 TSS
  • Minti 60 a kashi 80% na ƙarfin ƙofa = ~ 64 TSS
  • Minti 60 a 110% na ƙarfin kofa = ~ 121 TSS

Yadda ake ƙididdige TSS

Tsarin TSS a lissafin lissafi ya haɗu da ƙarfi da tsawon lokaci:

TSS = (IF²) × Duration (awa) × 100

InaHalin Ƙarfi (IF)yana wakiltar ƙoƙari dangane da ƙofa:

IF = Taki Daidaita / CRS

Ga masu gudu masu amfani da taki (juyawa daga gudun): IF = CRS taki / Matsakaicin taki.

Idan takin CRS ɗin ku shine 4:00/km kuma kuna gudu a 4:20/km: IF = 240/260 = 0.923

Misalin Aiki: Tempo Run TSS Lissafi

Bayanan Gudu:

  • CRS Taki: 4:00/km (tafin bakin kofa na mintuna 30)
  • CRS: 15 km/h ko 240 seconds/km

Aikin motsa jiki:10km gudu a cikin 43:20 (matsakaicin taki 4:20/km = 260 sec/km)

Mataki 1: Yi lissafin IF
IF = 240 sec/km ÷ 260 sec/km =0.923

Mataki na 2: Lissafi Tsawon Lokaci
43:20 = minti 43.33 =0.722 hours

Mataki na 3: Yi lissafin TSS
TSS = (0.923²) × 0.722 × 100
TSS = 0.852 × 0.722 × 100 =61.5 KIYAYE1X

Tafsiri:Wannan gudu na ɗan lokaci ya haifar da matsakaicin motsa jiki na horarwa - na yau da kullun na ingantattun zaman wasan motsa jiki.

Fassara Ƙimar TSS

Fahimtar abin da kewayon TSS daban-daban ke wakiltar yana taimakawa ƙira ingantattun motsa jiki da sarrafa nauyin horo na mako-mako:

TSS RangeNau'in motsa jikiAna Bukatar farfadowaMisali Workouts
<50Sauƙi farfadowa<24 hours30-45min sauƙaƙan gudu, tseren dawowa, matakai
50-100Horon Matsakaici24-36 hoursTsayayyen gudu na 60min, saurin gudu mai sauƙi
100-200Horon Hard36-48 hours90min tare da aikin ƙofa, ingantaccen dogon gudu
200-300Da wuya48-72 hoursTsawon awa 2-3, aikin gudun marathon rabin rabin
> 300Matsanancin72+ hourstseren Marathon, abubuwan da suka faru na nesa

Matsakaicin TSS ta Nau'in Aiki

Zaman horo daban-daban suna haifar da kewayon TSS da za a iya faɗi dangane da tsawon lokaci da ƙarfi:

  • Sauƙaƙe Gudu (60-75% ƙoƙari):8-15 TSS a cikin 10km, 40-75 TSS na mintuna 60-90
  • Dogon Gudu (Takin tattaunawa):100-200 TSS na mintuna 90-150 na tsayayyen gudu na aerobic
  • Wuraren Gudun Wuta/Ƙarfi:80-150 TSS na mintuna 20-40 a ƙarfin ƙofa tare da dumi / sanyi
  • Zaman Tazara:100-180 TSS dangane da tsayin tazara, ƙarfi, da tsawon lokacin dawowa
  • VO2max Ayyuka:90-140 TSS don tazara mai ƙarfi (gajere fiye da kofa amma ƙarfi mafi girma)
  • Gasar Marathon:250-350+ TSS (matsananciyar damuwa da ke buƙatar tsawaita farfadowa)

💡 Gudu vs Keke TSS

Ƙimar TSS ɗaya tana wakiltar MORE damuwa na jiki a cikin gudu fiye da hawan keke saboda tasirin tasiri da nauyin tsoka. Mai gudu yana tara 400 TSS/mako yana samun irin wannan karbuwar horo ga mai keke tare da 600-700 TSS/week. Yi amfani da takamaiman ma'auni na TSS masu gudana, ba makasudin hawan keke ba. Koyi game dayana gudana TSS lissafin.

Load ɗin Horarwa na Tsawon Lokaci (CTL): Matsayin Ƙarfin Ku

Nauyin Horon Na yau da kullun (CTL)yana ƙididdige lafiyar lafiyar ku na dogon lokaci ta hanyar ma'auni na yau da kullun TSS a cikin kwanaki 42 da suka gabata tare da ma'auni mai ma'ana (kwanakin kwanan nan suna ƙidaya kaɗan fiye da kwanaki masu nisa). CTL yana wakiltar nauyin horon jikin kudaidaita zuwa- kafuwar motsa jiki na motsa jiki da aka gina ta hanyar aiki mai dacewa.

Menene CTL?

CTL yana amsa tambaya ta asali: "Yaya na dace a yanzu?" Ba kamar yadda ake ji ko wasan motsa jiki guda ɗaya ba, CTL yana ba da ma'aunin dacewa na haƙiƙa dangane da tarin matsalolin horon jikin ku ya yi nasarar sarrafa kuma ya dace da sama da makonni shida.

Mafi girma CTL yana nuna mafi girman ƙarfin motsa jiki, ingantaccen tattalin arziƙin gudu, haɓaka tsarin farfadowa, da haɓaka juriya ga matsalolin horo. Mai gudu tare da CTL na 80 zai iya ɗaukar nauyin horo na mako-mako wanda zai lalata wani mai CTL na 40-nasu na zuciya da jijiyoyin jini, na rayuwa, da kuma tsarin musculoskeletal sun dace da yanayin damuwa na yau da kullum.

🔬 Kimiyya: Tsawon Kwanaki 42

CTL yana amfani da matsakaicin matsakaicin nauyi na kwanaki 42 (EWMA).Wannan lokaci akai-akai yana nuna ma'auni na daidaita yanayin jiki:

  • Canje-canje masu yawa na capillary yana faruwa sama da makonni 4-6
  • Mitochondrial biogenesis yana buƙatar makonni 3-6
  • Canjin enzyme na Aerobic yana haɓaka cikin makonni 4-8
  • Haɗin gwiwar neuromuscular yana inganta sama da makonni 4-12

Tagan na kwanaki 42 yana ɗaukar waɗannan gyare-gyare yayin da ya kasance mai isa don nuna sauye-sauyen horon kwanan nan.

Yadda ake ƙididdige CTL

CTL sabuntawa kullum bisa CTL na jiya da na yau TSS:

CTLyau= CTLjiya+ (TSSyau- CTLjiya) × (1/42)

Wannan ma'auni mai ma'ana yana nufin:

  • Aikin motsa jiki na yau yana tasiri CTL da 2.4% nan da nan
  • Wani motsa jiki daga kwanaki 14 da suka gabata har yanzu yana ba da gudummawar ~ 60% nauyi
  • Wani motsa jiki daga kwanaki 42 da suka gabata yana ba da gudummawar ~ 37% nauyi (1/e)
  • Ayyukan motsa jiki sama da kwanaki 60 suna da ƙaramin tasiri (~ 25%)

Misalin Gina CTL: Block Marathon na sati 12

Wurin farawa:CTL = 45 (matsakaici mai gudu, 4 yana gudana / mako, ~ 350 TSS / mako)

Mako Na 1-4:Gina zuwa 400 TSS / mako → CTL ya tashi zuwa 52

Mako na 5-8:Gina zuwa 500 TSS / mako → CTL ya tashi zuwa 62

Mako na 9-11:Kololuwa a 550 TSS/ mako → CTL ya kai 68

Mako na 12:Taper zuwa 300 TSS → CTL yana riƙe da ~66

Sakamako:+21 CTL maki sama da makonni 12 = 47% inganta dacewa

Gina CTL Lafiya

Tambaya mai mahimmanci ga kowane mai gudu: "Yaya sauri zan iya ƙara CTL lafiya?" Gina a hankali yana bata lokacin horo kuma yana iyakance ci gaba. Gina da sauri yana tara gajiya da sauri fiye da karbuwa, yana haifar da rauni, rashin lafiya, ko rashin ƙarfi.

⚠️ Safe CTL Ramp Rates don Masu Gudu
  • Masu farawa (CTL 15-35):+ 2-3 maki a kowane mako mafi girma. Tushen ginin yana buƙatar haƙuri.
  • Matsakaici (CTL 35-60):+ 3-5 maki a kowane mako. Ci gaba mai dorewa ba tare da haɗarin rauni mai yawa ba.
  • Na ci gaba (CTL 60-85):+ 5-7 maki a kowane mako yayin matakan ginin. Mafi girman cikakkiyar juriya.
  • Elite (CTL 85-120+):+5-8 maki kowane mako. Shekarun horo suna haifar da ingantaccen tsarin daidaitawa.

Waɗannan ƙimar sun daidaita tare da "ka'idar 10%" don haɓaka nisan mako-mako kuma suna nuna tasirin tasirin gudu akan tsokoki, tendons, da ƙasusuwa. Yin ƙetare waɗannan ƙima yana ƙara haɗarin rauni sosai.

CTL Manufa ta Goal

Madaidaicin CTL ya dogara da burin nesa na tserenku, matakin gasa, da tarihin horo:

tseren manufaNishaɗimNa ci gabaElite
5K/10K30-4550-7070-9090-110
Rabin Marathon40-5560-8080-100100-120
Marathon50-6570-9090-110110-130+
Ultra (50K+)55-7075-9595-115115-140+

Waɗannan jeri suna wakiltar ƙimar CTL kololuwa bayan haɓakar cikakken horo. Fara hawan horarwa 15-25 CTL maki a ƙasa da manufa, barin makonni 12-20 don ginawa cikin aminci yayin kiyaye daidaito da sarrafa gajiya.

Maɗaukakin Koyarwa Mai Mutuwa (ATL): Gajiyarku ta Kwanan nan

Maɗaukakin Koyarwa (ATL)yana bibiyar damuwar horo na ɗan gajeren lokaci ta hanyar matsawa yau da kullun TSS a cikin kwanaki 7 da suka gabata. Ba kamar CTL (wanda ke canzawa a hankali), ATL yana amsawa da sauri zuwa horo - tsalle bayan makonni masu wuya, raguwa a lokacin dawowa. ATL yana wakiltar matakin gajiyarku na yanzu da yanayin dawowa.

Menene ATL?

ATL yana ƙididdige matsalolin horon da aka tara a cikin 'yan kwanakin nan waɗanda har yanzu ba a cika su ba kuma sun dace da su. Ka yi tunanin ATL a matsayin "bashin horarwa" - aikin da aka yi wanda har yanzu yana buƙatar albarkatun farfadowa. Babban ATL yana nuna gajiya mai tarin yawa da ke buƙatar hutu kafin ingantaccen zaman ku na gaba.

Tsawon lokaci na kwanaki 7 yana nuna madaidaicin lokutan dawowa. Yawancin masu gudu suna buƙatar sa'o'i 24-72 don murmurewa daga motsa jiki ɗaya dangane da ƙarfin. Mako guda na damuwa na horo yana ɗaukar wannan babban taga yayin da yake mai da martani ga canje-canjen yau da kullun.

Yadda ake ƙididdige ATL

ATL yana amfani da dabarar ma'aunin ma'auni iri ɗaya kamar CTL amma tare da tsayin kwanaki 7 maimakon 42:

ATLyau= ATLjiya+ (TSSyau- ATLjiya) × (1/7)

Gajeren lokaci akai-akai yana sa ATL ƙarin amsawa:

  • Aikin motsa jiki na yau yana tasiri ATL da 14.3% nan da nan
  • Wani motsa jiki daga kwanaki 3 da suka gabata har yanzu yana ba da gudummawar ~ 65% nauyi
  • Motsa jiki daga kwanaki 7 da suka gabata yana ba da gudummawar ~ 37% nauyi (1/e)
  • Ayyukan motsa jiki sama da kwanaki 10 suna da ƙaramin tasiri

Sarrafa ATL

Ingantacciyar horarwa na buƙatar sarrafa ATL mai ƙarfi don daidaita haɓakawa da murmurewa:

📊 ATL Patterns

Gina Makonni:ATL yana tashi yayin da kuke tara damuwa na horo. Target ATL na 60-80 don masu gudu masu fafatawa a lokacin tubalan horarwa.

Makonnin farfadowa:ATL yana faɗuwa lokacin da kuka rage ƙara. Kowane mako 3-4, bari ATL ta faɗi 25-40% don ƙarfafa daidaitawa.

Tafi:ATL ya yi karo a lokacin pre-sece tapers (saukar da 50%+), yana nuna dacewa a ƙarƙashin gajiya.

⚠️ Alamomin Gargadi

ATL> 100:Yawan gajiya sosai. Ya dace da ƙwararrun ƴan gudun hijira a cikin makonni mafi girma amma rashin dorewa ga yawancin.

ATL yana tashi makonni 3+ kai tsaye:Tarin gajiya ba tare da murmurewa ba. Haɗarin rauni ya ƙaru. Tsara jadawalin mako.

ATL karuwa> 50% sama da matsakaici:Mako guda na nauyi mai yawa. Saka idanu sosai don wuce gona da iri na sigina.

🎯 Madaidaicin Matsayi

Kulawa:ATL matches CTL (TSB kusa da sifili). Mai dorewa har abada.

Gina:ATL ya wuce CTL da maki 10-20. Karɓar kayan aiki mai ɗaukar nauyi mai ƙarfafawa.

Farfadowa:ATL a ƙasa CTL ta maki 10-20. Shayar da danniya horo, dissipating gajiya.

Misalin Amsa ATL: Mako Mai wuya + Farfadowa

Jihar Farko:CTL = 60, ATL = 58, TSB = +2 (daidaitacce)

Mako Mai wahala:550 TSS sama da kwanaki 7 (matsakaicin yau da kullun = 79 TSS)

  • ATL yana tashi da sauri: 58 → 65 → 70 → 74 → 77
  • CTL yana tashi a hankali: 60 → 61 → 62 → 63 → 64
  • TSB ya zama mara kyau: +2 → -4 → -8 → -11 → -13

Makon farfadowa:300 TSS sama da kwanaki 7 (matsakaicin yau da kullun = 43 TSS)

  • ATL yana faduwa da sauri: 77 → 72 → 67 → 62 → 58
  • CTL yana ci gaba da tashi kadan: 64 → 65 → 65 → 66 → 66
  • TSB ya zama tabbatacce: -13 → -7 → -2 → +4 → +8

Sakamako:Mako mai wuya ya ƙirƙira kayan aiki da yawa (TSB -13). Makon farfadowa ya ɓata gajiya yayin da yake riƙe ribar dacewa (+6 CTL). Wannan tsari yana bayyana ingantaccen lokaci.

Ma'aunin Damuwa na Horarwa (TSB): Form da Sabo

Ma'aunin Damuwa na Horon (TSB)yana wakiltar bambanci tsakanin dacewarka (CTL) da gajiya (ATL). Wannan lambar guda ɗaya tana bayyana ko kun kasance sabo ko gajiya, shirye don tsere ko buƙatar murmurewa. TSB shine mafi girman ma'aunin aiki don yanke shawarar horon yau da kullun.

Menene TSB?

TSB yana ƙididdige dangantakar motsa jiki-gajiya da masana ilimin kimiya na motsa jiki suka gano a cikin 1970s: yuwuwar aikin ku na yanzu yana daidai da dacewa da gajiya. Lokacin da TSB ya tabbata, kun kasance sabo ne (ƙananan gajiya dangane da dacewa) - manufa don tsere. Lokacin da TSB ba shi da kyau, kun gaji (danjin horo na baya-bayan nan ya wuce dacewa na yanzu) - na al'ada yayin tubalan horo amma matsala idan matsananci ko tsawaitawa.

TSB Formula: CTL - ATL

Lissafin yana da sauƙin gaske:

TSB = CTLjiya- ATLjiya

Yin amfani da ƙimar jiya (ba ta yau ba) yana hana motsa jiki na rana ɗaya daga tasiri TSB:

  • Kyakkyawan TSB:Fitness> Gajiya. Kuna sabo kuma kuna shirye don yin.
  • Sifili TSB:Fitness = Gajiya. Daidaitaccen yanayin kulawa.
  • Korau TSB:Gajiya > Lafiya. Kuna tara damuwa horo.

Fassarar TSB Dabi'u

Fahimtar jeri na TSB yana ba da damar takamaiman horo da yanke shawarar tsere:

TSB RangeMatsayiTafsiriAyyukan da aka Shawarar
<-30Ƙarfafa HaɗariMatsananciyar gajiya. Haɗarin rauni sosai. Ayyukan raguwa.Ana buƙatar farfadowa da sauri. Rage ƙara 50%+ ko ɗaukar kwanakin hutu. Yi la'akari da shawarwarin likita idan alamun sun ci gaba.
-20 zuwa -30Mafi kyawun Toshe HorarwaAbubuwan da aka yi amfani da su. Ƙarfafa ƙarfin motsa jiki yayin da ake iya sarrafawa.Ci gaba da shiri amma saka idanu sosai. Kula da matsanancin ciwo, rashin barci mara kyau, ko haɓakar HR.
-10 zuwa -20Matsakaicin Load ɗin HorarwaDaidaitaccen tarin horo. Ya dace da yawancin makonni horo.Yanayin horo na al'ada. Zai iya ɗaukar madaidaicin kofa ko zaman tazara tare da ingantaccen farfadowa tsakanin.
-10 zuwa +15Canji/Mai KulawaDaidaitaccen yanayi tare da ɗan gajiya ko sabo. Kyakkyawan daidaito.Ya dace da tseren fifiko na B/C, gwaje-gwajen motsa jiki, ko makonnin farfadowa masu aiki. Yanayin kulawa.
+15 zuwa +25Form Gasar KololuwaSabo da dacewa. Mafi kyawun taga aikin don maɓalli na tsere.A- tseren fifiko. Yi tsammanin mafi kyawun abubuwan sirri ko mafi kyawun wasanni-lokaci. Kar a bata wannan taga akan horo.
+25 zuwa +35Sabo sosaiAn huta sosai. Yayi kyau ga gajarta, abubuwan da aka mayar da hankali kan sauri.Mafi kyawun tseren 5K-10K, gwajin lokaci, abubuwan waƙa inda saurin da ƙarfi ke mamaye juriya.
> +35DetrainingYayi sabo sosai. Fitness yana raguwa daga tsawaita rashin aiki ko wuce gona da iri.Ci gaba da horo. Fitness yana raguwa daga rashin kuzari. Kada ku tsawaita taper fiye da makonni 2-3.

TSB don Ranar Race

Manufar TSB akan safiya na tsere ya bambanta da nisa. Gajerun tsere masu buƙatar gudu suna buƙatar mafi girma TSB (ƙarin sabo). Dogayen tseren da ke buƙatar juriya suna jure wa ƙananan TSB (wasu gajiya da karbuwa):

🎯 Target TSB ta Gudun Nisa

  • Wasannin 5K:TSB +25 zuwa +35 (kwana 7-10 yana jaddada sabo da sauri)
  • Wasannin 10K:TSB +20 zuwa +30 (kwana 10-12 taper don iko da sauri)
  • Rabin Marathon:TSB +15 zuwa +25 (kwana 10-14 taper daidaita sabo tare da juriya)
  • Marathon:TSB +10 zuwa +20 (14-21 kwana taper tare da rage girma amma kiyaye wasu kaya)
  • Ultra Marathon (50K+):TSB +5 zuwa +15 (kwana 7-14 taper, kula da ƙara amma rage ƙarfi don adana jimiri)

Waɗannan jeri suna nuna ilimin kimiyyar wasan tsere: gajerun tsere suna buƙatar sabo ne na neuromuscular (mafi girma TSB), yayin da matsananciyar nisa na buƙatar kiyaye tsarin iska (matsakaicin TSB).

Tsawon lokaci: Ci gaban Horon da aka Tsara

Lokaci lokacishine tsarin tsari na horarwa zuwa takamaiman matakai (lokaci) da aka tsara don samar da mafi girman aiki a lokutan da aka ƙayyade yayin sarrafa gajiya da hana wuce gona da iri. Maimakon horarwar bazuwar ko tsayin daka, tsarin ɓata lokaci yana ɗaukar ci gaba don haɓaka karbuwa.

Menene Tsayi-lokaci?

Tsawon lokaci ya fito daga kimiyyar wasanni ta Gabashin Turai a cikin 1960s lokacin da masu bincike suka gano cewa bambance-bambancen da aka tsara a cikin nauyin horo yana haifar da sakamako mai kyau idan aka kwatanta da damuwa na horo akai-akai. Mahimmin ƙa'ida: ba za ku iya kula da lafiyar kololuwa ba har abada, amma kuna iya tsinkaya haɓaka dacewa da kololuwar lokaci ta hanyar sarrafa kayan aiki da aka tsara.

Ga masu gudu, lokaci-lokaci yana magance matsaloli uku masu mahimmanci:

  • Daidaitawa Plateau:Danniya na horo na yau da kullun yana haifar da raguwar dawowa yayin da jikin ku ya daidaita. Tsawon lokaci ya bambanta da kuzari don hana karbuwa plateaus.
  • Hadarin Horarwa:Ci gaba da horarwa mai ƙarfi yana tara gajiya da ke haifar da rauni ko ƙonawa. Tsawon lokaci yana gina matakan dawowa cikin shirin.
  • Lokacin tsere:Ba za ku iya yin tsere a 100% duk shekara ba. Tsawon lokaci yana ƙaddamar da dacewa don tseren raga yayin karɓar ƙarancin aiki a wasu lokuta.

Kekuna, Kekuna, Kekuna

Tsawon lokaci yana aiki a lokuta uku, kowanne yana yin takamaiman dalilai:

📅Macrocycle

Tsawon lokaci:16-52 makonni (lokaci ko shirin shekara-shekara)

Manufar:Cikakken ci gaban horo daga ginin tushe zuwa tseren kololuwa zuwa farfadowa

Misali:Shirin horon marathon na mako 24 ko cikakken horo na shekara guda biyu kololuwar marathon (bazara + fall)

🗓️ Mesocycle

Tsawon lokaci:Makonni 3-6 (lokacin horo ko toshe)

Manufar:Haƙiƙa ƙayyadaddun gyare-gyare na physiological (tushe, gini, kololuwa, taper)

Misali:4-mako tushe gini mesocycle mayar da hankali a kan aerobic ci gaban

📆 Microcycle

Tsawon lokaci:sati 1 (kwanaki 7)

Manufar:Daidaita matsalolin horo da farfadowa a cikin tsarin mako-mako

Misali:Tsarin mako-mako: Talata mai wahala, Laraba mai sauƙi, Asabar mai tsayi, Lahadi mai dawowa

Layin Layi vs Zamani Mara-Linear

Samfuran ɓangarorin farko guda biyu sun mamaye horon juriya, kowannensu yana da halaye daban-daban da aikace-aikace:

Al'amariTsawon LokaciMara Layi (Maɗaukaki)
TsarinMatsaloli masu zuwa (tushe → gini → kololuwa → tsere)Daban-daban motsa jiki a cikin makonni (kofar Litinin, Laraba VO2max, Asabar mai tsayi)
Load Ci gabanA hankali ƙara girma sannan ƙarfi cikin makonniMai canzawa mai ƙarfi na yau da kullun tare da sarrafa ƙara gabaɗaya
Mafi kyawun GaGasar kololuwa guda ɗaya (Marathon, zakara), masu farawaKololuwar tseren tsere, ƙwararrun ƴan tsere, kiyaye dacewa
AmfaniBayyanar ci gaba, mai kyau don ginin tushe, kololuwar tsinkayaYana hana gajiya, yana magance tsarin da yawa lokaci guda, sassauƙa
Rashin amfaniHaɗarin ɓata takamaiman tsarin yayin matakan mayar da hankali ɗayaYana buƙatar ƙarin tsari, mai wahala don aiwatarwa daidai, mai sauƙin horarwa
Tsarin CTLTsayayyen tashi a kan zagayen horo tare da tafe daban-dabanTashi a hankali tare da rashin jin daɗi na mako-mako daga bambance-bambancen tsanani

Tsawon lokaci don Buri Daban-daban

Mafi kyawun tsari na lokaci-lokaci ya dogara da nisan tsere, matakin gasa, da tsarin yanayi:

  • Horon Marathon:Tsarin lokaci na layi ya yi fice. 12-20 makonni: tushe lokaci (8-12 makonni ginin girma), gina lokaci (4-6 makonni ƙara tsanani), kololuwa lokaci (2-3 makonni tsere simulation), taper (10-21 kwanaki). Ci gaban CTL manufa: +25 zuwa +35 maki daga farawa zuwa kololuwa.
  • Wasan 5K-10K:Ƙaddamar da ba ta layi ba tana kula da sauri yayin gina jimiri. Sati 8-12 zagayowar madaidaicin ƙofa, VO2max, da aikin ɗan lokaci a cikin makonni. Ƙananan tapers (kwanaki 7-10). Manufar CTL: +15 zuwa +25 maki a kowane zagaye.
  • Ultra Marathon:Gyaran layin layi tare da mai da hankali kan ƙara sama da ƙarfi. Tsawon matakan tushe (makonni 12-16), matsakaicin ƙarfin gini, mafi tsayi lokaci (makonni 3-4), ƙaramin taper (kwanaki 5-10). Ci gaban CTL manufa: +30 zuwa +45 maki yana nuna matsananciyar girma.
  • Yakin tsere da yawa:Ƙaddamar da tushe mara layi tare da ƙananan kololuwar mako 3-4 kafin tseren A. Kula da CTL shekara-shekara (canzawa ± 10 maki), yi amfani da 2-3 mako mai da hankali ginawa kafin abubuwan da suka fi dacewa, dawo da makonni 1-2 tsakanin ƙoƙarin tseren.

Matakin Gina Tushen: Gidauniyar

Gine-ginen tusheya kafa tushen aerobic da ke tallafawa duk horon da ke gaba. Wannan lokaci yana ba da fifiko ga girma fiye da ƙarfi, haɓaka kayan aikin ilimin lissafi (mitochondria, capillaries, enzymes aerobic, farfadowa na musculoskeletal) da ake buƙata don ɗaukar aiki mai tsanani daga baya ba tare da rauni ba.

Menene Gina Gina?

Matakin tushe yana mai da hankali kanZone 2 yana gudana-Tattaunawa taki horon motsa jiki wanda ke haɓaka ƙarfin juriya ba tare da gajiya mai yawa ba. Wannan horon "mai ban sha'awa" yana haifar da sauye-sauyen da ba za a iya cimma su ba tare da matakan mai da hankali mai ƙarfi:

  • Girman Mitochondrial:Ƙarin gidajen wutar lantarki da ke samar da makamashin motsa jiki
  • Hanyoyin sadarwa na Capillary:Ƙara isar da iskar oxygen zuwa tsokoki masu aiki
  • Fat Oxidation:Ingantacciyar ikon ƙona kitse, adana glycogen don ƙarin ƙoƙari
  • Ƙarfin Tendon:Gyaran collagen yana ƙarfafa haɗin haɗin gwiwa
  • Gudun Tattalin Arziki:Hanyoyin neuromuscular sun zama mafi inganci ta hanyar maimaitawa

Har yaushe Za'a Gina Tushen?

Tsawon lokaci na tushe ya dogara da tarihin horo, farawa dacewa, da nisan tseren manufa:

📊 Ka'idojin Tsawon Gine-gine

  • Masu farawa (sababbin horon da aka tsara):12-16 makonni kadan. Gina aerobic tushe kafin ƙara tsanani.
  • Matsakaici (horon shekaru 1-3):8-12 makonni. Sake kafa tushe bayan lokacin hutu ko hutun dawowa.
  • Babban (horar da shekaru 3+):6-8 makonni. Gajerun matakan tushe tun lokacin da kuke kula da lafiyar motsa jiki na tsawon shekara.
  • Komawa Bayan Rauni:Makonni 8-16 ya danganta da lokacin layoff. A sake ginawa a hankali don hana sake rauni.

Marathon da ultras suna buƙatar matakan tushe mai tsayi fiye da horo na 5K-10K saboda matsananciyar buƙatun juriya.

Horowa Lokacin Base Phase

Gine-ginen tushe yana jaddada girma da mita akan ƙarfi.Manufar: tara lokaci a cikin ƙarfin motsa jiki wanda ke motsa daidaitawa ba tare da haifar da gajiya da ke buƙatar farfadowa mai tsawo ba.

Tsarin Makon Tushe Na Musamman:

  • Sauƙaƙan Gudu:4-5 a kowane mako a Zone 2 taki (magana). Minti 40-90 kowanne.
  • Dogon Gudu:1 a kowane mako, a hankali yana ci gaba daga mintuna 60 zuwa mintuna 120-180+ dangane da tseren raga.
  • Tafiya:4-6 × 100m a 5K taki bayan sauƙi mai sauƙi (sau 2-3 a mako-mako) don kula da daidaitawar neuromuscular.
  • Ƙarfin Ƙarfi:Lokaci guda yana gudana kowane kwanaki 7-10 (na zaɓi) ko ci gaba na lokaci-lokaci (ƙare daƙiƙa 10-15 cikin sauri fiye da farawa).
  • Kwanaki Hutu:1-2 a kowane mako don masu farawa, 0-1 don masu gudu masu ci gaba tare da juriya mai girma na horo.

Makullin TSS na mako-mako:300-450 don masu tsere na nishaɗi, 450-600 don gasa, 600-800+ don ci gaba / fitattu. Gina TSS a hankali (ƙara 5-10% mako-mako) yayin sa ido kan alamun gajiya.

Manufofin CTL don Gina Tushen

Tsarin tushe CTL ci gaban ya kamata ya zama a hankali kuma mai dorewa. Guguwa tushe yana haifar da gajiya ba tare da daidaitawar iska mai kyau ba:

Matsayin GuduFara CTLTarget CTL (Ƙarshen Tushe)Ƙarawar mako-makoTsawon lokaci
Mafari15-2535-45+2-312-16 makonni
Matsakaici30-4550-65+3-48-12 makonni
Na ci gaba50-6570-85+4-56-10 makonni
Elite70-9095-115+5-76-8 makonni

⚠️ Kuskuren Gina Tushen Don Gujewa

  • Gudu Mai Wuya:Yawancin masu gudu suna yin tushe da sauri da sauri. Yanki 2 yakamata a ji SAUKI. Idan ba za ku iya riƙe magana ba, a hankali.
  • Ƙara Ƙarfi Ba da daɗewa ba:Hana ƙuri'a don ƙara tazara ko gudu na ɗan lokaci. Mayar da hankali kan ƙara. Ƙarfin yana zuwa a lokacin ginawa.
  • Ƙara Ƙarar Ƙaƙwalwar Sauri:Bi ka'idar 10% Yin tsalle daga 40km zuwa 60km mako-mako yana kiran rauni.
  • Tsallake Kwanakin Hutu:Daidaitawa yana faruwa a lokacin farfadowa, ba horo ba. Hutu lokacin horo ne mai fa'ida.
  • Yin watsi da Alamomin Gaji:Ciwon kai mai tsayi, haɓakar HR mai ƙarfi, rashin barci mara kyau = ɗauki ƙarin hutun rana kafin rauni ya tilasta shi.

Gina da Kololuwar matakai

Bayan kafa aerobic base,ginawa da kololuwar matakaiƘarfin Layer akan tushe na aerobic. Tsarin ginin yana ƙara ƙofa da aikin ɗan lokaci don ɗaga bakin lactate ɗin ku. Lokaci kololuwa ya haɗa da takamaiman horo don shirya jikin ku don buƙatun taron buƙatun.

Tsarin Gina: Ƙara Ƙarfi

Tsarin ginin yana canzawa daga tsantsar maida hankali kan ƙara zuwa ƙarfi da ƙara. Makasudin: ɗaga madaidaicin lactate ɗin ku kuma inganta ikon jikin ku don ɓoyewa da share lactate yayin kiyaye tushen iska mai ƙarfi wanda aka gina a matakin baya.

Gina Halayen Mataki (makonni 4-6):

  • Girma:Kula ko rage dan kadan daga matakin tushe (5-10% an yarda da raguwa)
  • Ƙarfi:Ƙara zaman ingantattun 1-2 a kowane mako (ayyukan ci gaba, tazarar ɗan lokaci, ci gaba mai gudana)
  • Ayyukan motsa jiki:Ƙofar lactate mayar da hankali a 96-100% naCRS takidon 20-40 minutes jimlar aiki
  • Rarraba TSS:70% Zone 2 mai sauƙin gudu, 20% aiki kofa (Zone 4), 10% farfadowa / matakai
  • TSS na mako-mako:Ƙara 5-8% mako-mako. Yawanci: 500-650 don masu tsere masu gasa, 650-800+ don ci gaba

Misalin Gina Makon:

  • Litinin:60 min Yanki 2 mai sauƙi (65 TSS)
  • Talata:4 × 1 mil a bakin kofa + dumi / sanyi (110 TSS)
  • Laraba:45 min Yanki 2 farfadowa (40 TSS)
  • Alhamis:75 min Yanki 2 tsayayye (85 TSS)
  • Juma'a:Huta ko minti 30 cikin sauƙi tare da matakai (25 TSS)
  • Asabar:Gudun lokaci na 25min + dumama / sanyi (90 TSS)
  • Lahadi:Yanki 2 mai tsayi na tsawon mintuna 120 (135 TSS)
  • Jimlar:550 TSS, TSB mai yuwuwa -15 zuwa -25 (yawan nauyi mai yawa)

Matakin Kololuwa: Takamaiman Horowan tsere

Kololuwar yanayi mai kyau na shirye-shiryen tsere ta hanyar haɗa aikin tseren gudu da takamaiman buƙatun tsere (tsawon gudu a gudun marathon, tazarar VO2max don tseren 5K, takamaiman horo na ƙasa don tseren hanya).

Halayen Mafi Girma (makonni 2-4):

  • Musamman:Ayyukan motsa jiki suna kwaikwayon buƙatun tsere (taki, nisa, ƙasa, yanayi)
  • Girma:Ci gaba ko rage dan kadan don sarrafa tarin gajiya
  • Ƙarfi:Cakuda aikin ƙofa DA ƙoƙarin tseren tsere
  • Inganci Sama da Yawa:Kowane motsa jiki yana da tabbataccen manufa. Cire "mil takarce."
  • Shirye-shiryen Tunani:Yi wasan cin abinci na ranar tsere, motsa jiki, kayan aiki a cikin manyan motsa jiki

Misalai na Kololuwa ta Tsakanin Race:

  • Marathon:Tsawon mil 20-mil yana gudana tare da mil 10-15 a gudun marathon, ƙofar tsakiyar mako yana gudana mil 8-12
  • Rabin Marathon:Tsawon mil 15-16 yana gudana tare da mil 8-10 a rabin gudun marathon, ɗan lokaci yana tafiyar mil 6-8
  • 10K:Tsawon mil 8-12 yana gudana tare da mil 4-6 a taki 10K, tsaka-tsakin kofa (mil 6 × 1)
  • 5K:Tsakanin VO2max (5 × 1000m a 5K taki), ɗan lokaci yana gudana tare da haɓaka haɓakar tseren tsere.

Sarrafa lodi a Gina/Peak

Gina da kololuwa suna haifar da mafi girman haɗarin rauni saboda kuna haɗa babban girma DA babban ƙarfi. Gudanar da nauyin horo ya zama mahimmanci:

⚠️ Gina/Kololuwar Load Management
  • Saka idanu TSB:Maƙasudin TSB na -15 zuwa -25 yayin makonni mafi girma. A ƙasa -30 = babban rauni / haɗarin haɗari.
  • Jadawalin Makonnin Farko:Kowane mako 3-4, rage TSS da 30-40% na mako guda. Bari TSB ya tashi zuwa -5 zuwa +10.
  • Kalli Hutu na HR:Ingantacciyar hutun HR (5+ bpm sama da tushe) yana nuna rashin isassun murmurewa. Ƙara ranar hutu.
  • Inganci Sama da Yawa:Gara tsallake motsa jiki fiye da tilasta shi yayin da yake gajiya sosai. Wani zaman da aka rasa ba zai yi rauni ba; rauni daga kan-horar da ya ɓata dukan tsarin horo.
  • Mutunta Dokokin Sa'o'i 48:Bada sa'o'i 48 tsakanin babban taro mai ƙarfi. Ƙofar Litinin + Tazarar Laraba + Jima'i lokaci = girke-girke na rauni.

CTL/ATL/TSB Manufofin Gina/Kololuwa:

MatakiCTL TargetATL RangeTSB RangeMatsayi
Gina MatakiTashi 4-6/mako65-85-15 zuwa -25Abubuwan da aka yi amfani da su
Makon farfadowaBarga ko +1-250-65-5 zuwa +10Ƙarfafa daidaitawa
Matakin KololuwaStable (mafi girman zagayowar)70-90-20 zuwa -30Matsakaicin abin ƙarfafawa
Pre-Taper MakonFara raguwa kaɗan65-80-15 zuwa -20Juyawa zuwa sabo

Dabarun Taper da farfadowa

Thetafeyana rage girman horo da ƙarfi kafin tseren raga don kawar da gajiya mai tarin yawa yayin kiyaye dacewa. Tapering mai kyau shine bambanci tsakanin kyakkyawan wasan kwaikwayo da mafi kyawun mutum-bincike ya nuna kyakkyawan aiwatar da tapers yana inganta aikin 2-4% a ranar tseren.

Tapering don Ƙwararrun Ayyuka

Taper Physiology yana amfani da nau'ikan lokaci daban-daban na CTL (kwanaki 42) da ATL (kwanaki 7). Ta hanyar rage nauyin horarwa sosai, ATL yana raguwa da sauri (gajiya yana raguwa da sauri), yayin da CTL ya ragu a hankali (jiyya ta ci gaba). Sakamakon: babban motsa jiki tare da ƙarancin gajiya = mafi kyawun TSB don tsere.

Ka'idojin Taper:

  • Rage ƙara, Kula da ƙarfi:Yanke nisan mil 50-70% amma kiyaye wasu ƙarfi (ƙoƙarin gajeriyar ƙofa, fashe tseren tsere) don kula da kaifin neuromuscular
  • Kulawa akai-akai:Ci gaba da gudana mafi yawan kwanaki (rage tsawon lokaci, ba mita ba) don guje wa jin "tsatsa"
  • Rage Ci gaba:Taper a hankali sama da kwanaki 10-21 yana aiki mafi kyau fiye da kwatsam "katsewa"
  • Bambancin Mutum:Wasu masu gudu suna buƙatar tapers masu tsayi (masters, manyan masu horar da mileage), wasu gajarta (ƙananan masu gudu, ƙananan ƙarar mako-mako)

Tsawon Taper ta Race Distance

Mafi kyawun tsayin taper ya dace da nisan tsere da ƙarar horo:

Nisa RaceTsawon TaperRage girmaBayanin TSBBayanan kula
5K7-10 kwanaki50-60%+25 zuwa +35Ƙaddamar da sabo da sauri
10K10-12 kwanaki55-65%+20 zuwa +30Ma'auni gudun tare da gajeren jimiri
Rabin Marathon10-14 kwanaki60-70%+15 zuwa +25Matsakaicin sabo, riƙe juriya
Marathon14-21 kwanaki60-70%+10 zuwa +20Mai tsayi mai tsayi, kiyaye ɗan ƙara
Ultra (50K+)7-14 kwanaki50-60%+5 zuwa +15Gajeren taper, adana tsarin juriya

Amfani da TSB don Taper

TSB yana ba da ra'ayi na haƙiƙa yayin taper, cire zato game da ko kun isa sabo ko kuma kun huta da yawa:

Marathon Taper: TSB Misalin Ci gaba

Makonni 3 Kafin Gasar:CTL = 68, ATL = 85, TSB = -17 (yana fitowa daga kololuwar horo)

Mako -3:Rage zuwa 450 TSS (daga 550)
→ CTL = 67, ATL = 72, TSB = -5 (fadin gajiya)

Mako -2:Rage zuwa 300 TSS
→ CTL = 65, ATL = 55, TSB = +10 (zama sabo)

Mako -1:Rage zuwa 200 TSS (makon tsere)
→ CTL = 63, ATL = 45, TSB = +18 (an shirya tsere)

Ranar tsere:TSB = +18 = Mafi kyawun nau'in marathon (sabo ne amma ba a hana shi ba)

Matsalar Taper:

  • TSB yana tashi a hankali?Rage ƙara da ƙarfi. Yanke ƙarin 10-15% daga mako na yanzu.
  • TSB ya wuce +30?Kun yi tsayi da yawa ko da ƙarfi. Ƙara gajerun gudu na ɗan lokaci ko tazara na tsere don kiyaye kaifi.
  • Jin "lebur" a lokacin taper?Amsa tunani na gama gari don ƙananan ƙarar horo. Amince da tsari. Ƙafafun suna jin nauyi kwanaki 3-5 sun fita amma kaifi a ranar tseren.
  • Huta HR faduwa?Alama mai kyau. HR yawanci yana sauke 5-10 bpm yayin nasara taper yayin da aka kammala farfadowa.

Farfadowa Bayan Race

Farfadowa bayan tseren raga ba zai yiwu ba. Racing yana haifar da matsananciyar damuwa (300-400+ TSS don marathon) yana buƙatar tsawaita farfadowa kafin ci gaba da horo na yau da kullun:

⚠️ Jagororin Farfadowa Bayan tsere

  • 5K/10K:Kwanaki 3-7 cikin sauƙin gudu ko hutawa kafin ingantaccen horo ya dawo
  • Rabin Marathon:Kwanaki 7-10 mai sauƙin gudu kafin aikin ƙofa, kwanaki 10-14 kafin babban ƙarfi
  • Marathon:14-21 kwanaki mafi sauƙi gudu. Wasu masu horarwa suna ba da shawarar dawo da kwana 1 a kowane mil tsere (kwanaki 26 don marathon)
  • Ultra (50K+):21-30+ kwanaki dangane da nisa da ƙasa. Farfadowar musculoskeletal yana ɗaukar tsawon lokaci fiye da na jijiyoyin jini

A lokacin dawowa, manufa TSS na 200-350 / mako (50-60% na nauyin horo na al'ada) har sai TSB ya tashi zuwa +15 zuwa +25, sannan a hankali sake gina CTL.

Gujewa Matsalolin Horon Load

Fahimtar dabarun ɗaukar nauyi horo a hankali ya bambanta da amfani da su cikin nasara. Waɗannan kurakuran gama gari suna kawo cikas ga masu gudu a kowane mataki:

Sigina na horarwa

Ciwon hawan motsa jiki yana tasowa lokacin da horon damuwa ya wuce ƙarfin farfadowa. Ganowa da wuri yana hana ci gaba zuwa cikakkiyar horon da ke buƙatar watanni na farfadowa:

  • Ƙarƙashin Ayyuka:Ayyukan motsa jiki waɗanda aka sarrafa sun zama masu wahala. Tafiya suna jin wahala a HR iri ɗaya. Lokutan tsere suna tsayawa ko kuma suna daɗa muni.
  • Babban Hutu HR:Safiya HR 5-10+ bpm sama da tushe don kwanaki 3+ a jere.
  • Rushewar Barci:Wahalar yin barci, yawan farkawa, ko barci mara daɗi duk da isasshen dama.
  • Canje-canjen Hali:Ƙaruwa mai ban tsoro, damuwa, damuwa, ko asarar dalili don horarwa.
  • Ciwon Ciki Mai Ciki:Tsokoki sun kasance suna ciwo 48+ hours bayan motsa jiki. Ƙafafun suna jin "matattu" akan gudu mai sauƙi.
  • Yawan Rashin Lafiya:Ciwon sanyi akai-akai ko alamun da ke daɗe fiye da yadda aka saba (nanne rigakafi).
  • Gargaɗi TSB:TSB a ƙasa -30 don 7+ kwanaki a jere tare da raguwar aiki.

Aiki:Ɗauki kwanaki 3-7 cikakke na hutawa. Ci gaba da horo a 50% na ƙarar da ta gabata na makonni 1-2. Sake ginawa a hankali yayin lura da alamun.

Ragowa Yayi Sauri

Kuskuren horo na yau da kullun: haɓaka nauyin horo da sauri fiye da yadda jikin ku zai iya daidaitawa. Wannan yana bayyana kamar haka:

  • CTL Tsalle:Ƙara CTL ta maki 8+ a kowane mako akai-akai. Nama ba zai iya daidaitawa da sauri zuwa damuwa.
  • Matsakaicin Mileage:Yin tsalle daga 50km zuwa 70km mako-mako (ƙara 40% vs 10% iyakar mulki).
  • Tushen Tsallakewa:Ƙara ƙarfi kafin kafa tushe na aerobic.Tazara masu gudana lokacin da CTL ke da ƙasa.
  • Babu Makonni Farko:Kayan gini na tsawon makonni 5-6 kai tsaye ba tare da an tsara makonni ba.

Rigakafin:Mutunta CTL iyakoki ramp (+2-5 maki / mako dangane da matakin). Jadawalin makonnin dawowa kowane mako 3-4. Gina tushe cikakke kafin ƙara ƙarfi mai mahimmanci.

Yin watsi da farfadowa

Ƙwararrun horo yana faruwa a lokacin motsa jiki, amma daidaitawa yana faruwa a lokacin farfadowa. Kuskuren dawo da gama gari:

  • Babu Sauƙaƙan Kwanaki:Gudun duk zama a matsakaicin ƙarfi mai ƙarfi. Horar da "yankin launin toka" wanda ke gina gajiya ba tare da ingantaccen kuzari ba.
  • Rashin isasshen barci:Ana samun <7 hours akai-akai. Barci shine lokacin da girma hormone kololuwa da gyara nama ya auku.
  • Yin watsi da Abinci:Horar da mai. Rashin isasshen furotin ko carbohydrate yana hana cikawar glycogen da gyaran tsoka.
  • Rashin Kula da Damuwar Rayuwa:Rashin yin lissafin matsalolin aiki, damuwa na iyali, tafiya, ko rashin lafiya lokacin shirya nauyin horo.
  • Babu Ranakun Kashewa:Gudun kwanaki 7 a mako-mako lokacin da jiki ke buƙatar cikakkun kwanakin hutu 1-2 don daidaitawa.

Magani:Yi kwanaki masu sauƙi GASKIYA masu sauƙi (Yanki 2 kawai). Ba da fifikon barci (awanni 8+ don horo mai wahala). Ɗauki kwanaki 1-2 cikakke a kowane mako. Rage nauyin horo yayin lokutan rayuwa mai tsananin damuwa.

Load ɗin Horon Bibiya tare da Run Analytics

KIYAYE18Xyana sarrafa kowane fanni na sarrafa nauyin horo yayin kiyaye cikakken sirri. Ba kamar dandamali na tushen girgije waɗanda ke loda bayanan ku zuwa sabar na waje ba, Run Analytics tana aiwatar da komai a cikin gida akan iPhone — yana ba ku ikon nazarin horar da manyan mutane ba tare da lalata ikon mallakar bayanai ba.

Sirri-Bibiya ta Farko

Bayanan horon ku yana bayyana mahimman bayanai: inda kuke zaune (waƙoƙin GPS), lokacin da ba ku da gida (lokacin motsa jiki), matakin dacewarku (ma'aunin aiki), da yanayin kiwon lafiya (ƙirar zuciya, gajiya). Run Analytics gine-gine yana tabbatar da cewa wannan bayanan baya barin na'urarka:

🔒 Run Analytics Abubuwan Sirri

  • Gudanarwa na gida:Duk TSS, CTL, ATL, TSB lissafin yana faruwa akan na'ura ta amfani da ikon sarrafa iPhone
  • Babu Cloud Uploads:App baya watsa bayanan motsa jiki, waƙoƙin GPS, ko awo zuwa sabar waje
  • Babu Asusu:Babu rajista, shiga, imel, ko bayanan sirri da ake buƙata don amfani da ƙa'idar
  • Haɗin Apple Health:Yana karanta motsa jiki daga app na Lafiya (wanda Apple ke adanawa a gida tare da zaɓin ɓoye iCloud madadin ƙarshen-zuwa-ƙarshen)
  • Cikakken Sarrafa:Fitar da bayanai a cikin JSON, CSV, HTML, ko tsarin PDF lokacin da kuka yanke shawarar raba tare da masu horarwa ko madadin.

Ƙididdigar atomatik

Run Analytics yana kawar da lissafin TSS na hannu da bin diddigin maƙunsar bayanai. App ɗin ta atomatik:

  • Yana ƙididdige TSS:Ana sarrafa kowane gudu ta amfani da nakuGudu Mai Muhimmancias ƙofa reference. Lissafi don sauye-sauyen taki da ƙasa.
  • Sabuntawa CTL Kullum:Matsakaicin matsakaicin nauyi na kwanaki 42 an sabunta shi bayan kowane motsa jiki. Hotunan gani suna nuna yanayin motsa jiki.
  • Waƙoƙi ATL:Matsakaicin ma'aunin nauyi na kwanaki 7 yana bayyana tarin gajiyawar kwanan nan da yanayin murmurewa.
  • Lissafin TSB:Form metric lissafta kullum yana nuna ko kun kasance sabo (tabbatacce TSB) ko gajiya (mara kyau TSB).
  • Abubuwan Kulawa:Ci gaba na CTL na dogon lokaci, jimlar TSS na mako-mako, da tsarin lodi na wata-wata wanda aka gani tare da zane-zane.

Nasihu na Musamman

Run Analytics ba kawai yana nuna lambobi ba - yana ba da jagora mai aiki dangane da yanayin horonku na yanzu:

  • Gargaɗi na CTL Ramp:Faɗakarwa lokacin da CTL ya ƙaru ya zarce ƙimar lafiya don matakin lafiyar ku, yana hana raunin "da sauri da sauri".
  • Shawarwari na farfadowa:Yana ba da shawarar hutu ko kwanaki masu sauƙi lokacin da TSB ya faɗi ƙasa mafi kyawun jeri ko hutun HR yana ɗaukaka.
  • Jagorar Taper:Yana ba da shawarar lokacin da za a fara taper dangane da ranar tseren da ƙimar CTL/TSB na yanzu don ingantaccen ranar tsere.
  • Sabunta Yanki:Bukatu don sake gwadawa CRS lokacin da isasshen lokaci ya wuce ko canjin yanayin motsa jiki yana ba da shawarar wuraren da suka tsufa.
  • Tsare-tsaren mako-mako:Yana ba da shawarar jeri TSS mako-mako bisa tushen CTL na yanzu da lokacin horon da kuka zaɓa (tushe, ginawa, kololuwa, farfadowa).

Duk shawarwarin sun dace da ilimin ilimin halittar ku, tarihin horo, da burin-ba nasiha mai yanke kuki ba. Zazzage Run Analytics kuma ku dandana ikon sarrafa nauyin horo na keɓaɓɓen tare da cikakken keɓanta bayanan.

Hada Duka Tare

Ka'idar ta zama mai mahimmanci kawai idan aka yi amfani da ita akai-akai. Waɗannan misalai masu amfani suna nuna yadda ake haɗa TSS, CTL, ATL, da TSB cikin yanke shawara na horo na yau da kullun:

Misalin Makon Koyarwa

Bayanan Gudu:Marathon mai gasa, CTL = 65, gini zuwa marathon bazara 8 makonni nesa.

Mako Na 6 Kafin Marathon (Gina Mataki)

RanaAikin motsa jikiKIYAYE1XJimlar Daily
Litinin60 min Yanki 2 mai sauƙi + 6 × 100m matakai7070
Talata15min dumama + 5×1600m a bakin kofa (farfadowa 2minti) + 10min sanyi125195
Laraba45 min Yanki na 2 yana gudana42237
Alhamis80 min Zone 2 tsayayyen gudu90327
Juma'aRanar hutu (aikin motsi kawai)0327
Asabar10min dumama + mil 8 a gudun marathon + sanyin mintuna 10115442
Lahadi2 hours Zone 2 dogon gudu140582

Takaitacciyar Mako:

  • Jimlar TSS na mako-mako: 582 (ƙara 8% daga makon da ya gabata 540)
  • Fara CTL: 65 → Ƙarshen CTL: 68 (+3 maki = ci gaba mai aminci)
  • Fara TSB: -18 → Ƙare TSB: -22 (nauyin horo mai inganci)
  • Shirin mako na gaba: Rage zuwa 420 TSS (makon dawowa) don barin TSB ya tashi zuwa -10 kafin ginin makonni 3 na ƙarshe

Tsare-tsaren lodi na wata-wata

Toshe Koyarwar Marathon na mako 12: CTL Dabarun Ci gaba

  • Makonni 1-4 (Tsarin Tushen):
    • TSS na mako-mako: 450, 480, 500, 380 (makon dawowa)
    • CTL Ci gaban: 58 → 60 → 62 → 63 → 63
    • Mayar da hankali: Ƙarar a Zone 2, zama ɗaya kofa kowane mako
  • Makonni 5-8 (Gina Mataki na 1):
    • TSS na mako-mako: 520, 550, 570, 420 (makon dawowa)
    • CTL Ci gaban: 63 → 66 → 68 → 70 → 70
    • Mayar da hankali: zaman inganci guda biyu mako-mako (kofa + aikin gudun marathon)
  • Makonni 9-11 (Mataki mafi girma):
    • TSS na mako-mako: 580, 600, 580
    • CTL Ci gaban: 70 → 73 → 75 → 75 (kololuwa)
    • Mayar da hankali: Tsarin tsere na dogon gudu, kiyaye kofa, babban girma
  • Mako na 12 (Kafin-Taper):
    • TSS na mako-mako: 450
    • CTL Ci gaba: 75 → 73
    • Mayar da hankali: Fara rage ƙara, kula da ƙarfi a taƙaice
  • Makonni 13-14 (Taper + Race):
    • TSS na mako-mako: Mako na 13 = 300, Mako na 14 = 150 + tsere (~ 320 duka)
    • CTL Ci gaban: 73 → 70 → 68
    • TSB Ci gaban: -20 → -10 → +5 → +15 (ranar tsere)
    • Mayar da hankali: Sabo ba tare da ɓata lokaci ba, gajeriyar ƙoƙarin tseren tsere, ƙarfafa amincewa

Sakamako:+17 CTL maki sama da makonni 14 (29% karuwa mai dacewa), isa a marathon tare da TSB +15 (mafi kyawun tsari), shirye don mafi kyawun aiki na sirri.

💡 Babban Ka'idojin Load da Horon

  • Gina CTL a hankali (maki 3-5 a mako-mako don yawancin masu gudu) ta hanyar ingantaccen horo
  • Karɓar TSB mara kyau (-15 zuwa -25) yayin gina matakan azaman gajiya mai fa'ida
  • Jadawalin makonnin dawowa kowane mako 3-4 don hana tara gajiya
  • Yi amfani da TSB don jagorantar lokacin taper da shirye-shiryen tsere (manufa +10 zuwa +25 dangane da nisa)
  • Saka idanu akan abubuwan da ke faruwa akan maki bayanai guda ɗaya - mummunan motsa jiki ba ya nuna overtraining
  • Haɗa ma'auni na haƙiƙa (CTL/ATL/TSB) tare da ra'ayi na zahiri (ciwo, kuzari, ingancin bacci)
  • Waƙahorar da damuwa na tsarita amfani da Run Analytics don ƙididdigewa ta atomatik da fahimta

Tambayoyin da ake yi akai-akai: Load ɗin Horarwa da Tsawon Lokaci

Menene Makin Damuwa na Koyarwa (TSS) a Gudu?

Makin Damuwa na horo (TSS)yana ƙididdige ƙarfin motsa jiki da tsawon lokaci zuwa lamba ɗaya wanda ke wakiltar jimlar ƙarfin horo.An ƙididdige shi azaman (Ƙarfafa Factor²) × Tsawon lokaci (awanni) × 100, inda ƙarfin ya danganta da nakuGudun Mahimmanci (CRS). Sa'a ɗaya a saurin ƙofar = 100 TSS ta ma'anar. Gudun sauƙi na mintuna 60 yana haifar da ~ 60-70 TSS, yayin da tseren marathon ya haifar da 300-400+ TSS. TSS yana ba da damar kwatanta haƙiƙa na motsa jiki daban-daban kuma ya samar da tushe don lissafin CTL/ATL/TSB.

Ta yaya kuke lissafin TSS don gudu?

Yi lissafin TSS mai gudana ta amfani da dabara:TSS = (IF²) × Duration (awa) × 100, inda Intensity Factor (IF) = ƙoƙon ku ya raba ta matsakaicin saurin gudu. Misali: Idan taki na CRS ya kasance 4:00/km kuma kuna gudu 10km a 4:20/km a cikin 43:20 minutes (0.722 hours), sannan IF = 240/260 = 0.923, don haka TSS = (0.923²) 2 × 01. KIYAYE1X. Run Analytics yana sarrafa wannan lissafin don kowane gudu ta amfani da keɓaɓɓen CRS. Koyi cikakkenHanyar lissafin TSS.

Menene kyakkyawan CTL don marathoner?

Target CTL don tseren marathon ya dogara da matakin gasa:Marathon na nishaɗi:CTL 50-65;Gasa (ƙasa-3:30 manufa):CTL 70-90;Na ci gaba (maƙasudin 3:00):CTL 90-110;Fitattun masu gudu:CTL 110-130+. Waɗannan suna wakiltar ƙimar CTL kololuwa bayan haɓakar mako 12-20. Fara horar da maki 15-25 a ƙasa da manufa, gina +3-5 CTL maki mako-mako. Mafi girma CTL yana nuna mafi girman motsa jiki na motsa jiki da ikon ɗaukar takamaiman horon marathon (kilomita 80-120 / mako don masu tsere masu gasa).

Menene ma'anar TSB a horo?

TSB (Ma'auni na Matsala na horo)yayi daidai da dacewa (CTL) rage gajiya (ATL), yana bayyana ko kun kasance sabo ne ko gajiya. Kyakkyawan TSB yana nufin ƙarancin gajiya dangane da dacewa - manufa don tsere. Korau TSB yana nuna tarin damuwa na horo-na al'ada yayin matakan ginawa. TSB jeri: A ƙasa -30 = haɗarin haɗari; -20 zuwa -30 = mafi kyawun toshe horo; -10 zuwa +15 = kiyayewa; +15 zuwa +25 = sigar tseren kololuwa; Sama +35 = hanawa daga wuce gona da iri. Yi amfani da TSB don jagorar ƙarfin horo da taper lokaci. Manufar TSB +10 zuwa +20 don ranar tseren marathon.

Yaya sauri zan gina CTL na?

Safe CTL ƙimar ramp ɗin ya dogara da matakin dacewarku na yanzu:Masu farawa (CTL 15-35):+ 2-3 maki / mako;Matsakaici (CTL 35-60):+ 3-5 maki / mako;Na ci gaba (CTL 60-85):+ 5-7 maki / mako;Elite (CTL 85+):+ 5-8 maki / mako yayin matakan ginin. Waɗannan ƙimar sun yi daidai da "ka'idar 10%" don haɓaka nisan mako-mako kuma suna nuna babban tasirin tasirin gudu. Yin ƙetare waɗannan ƙima yana ƙara haɗarin rauni sosai. Jadawalin makonnin dawowa (rage TSS 30-40%) kowane mako 3-4 don ƙarfafa daidaitawa. Saka idanu TSB-idan yana ƙasa da -30 akai-akai, kuna yin gini da sauri.

Menene TSB zan samu a ranar tsere?

Mafi kyawun ranar tsere TSB ya bambanta ta nisa:Gasar 5K:TSB +25 zuwa +35 (bukatar matsakaicin sabo don gudun);10K:TSB +20 zuwa +30;Rabin Marathon:TSB +15 zuwa +25;Marathon:TSB +10 zuwa +20 (yana buƙatar ɗan juriya);Ultra (50K+):TSB +5 zuwa +15 (mafi ƙarancin taper yana kiyaye tsarin iska). Gajerun tsere suna buƙatar TSB mafi girma saboda aikin ya dogara da ƙarfin neuromuscular. Dogayen tsere suna jure wa ƙananan TSB saboda juriyar aerobic yana da mahimmanci. Fara taper kwanaki 7-21 kafin tsere (tsawon marathon) don cimma kewayon TSB manufa.

Shin TSS daidai ne don gudana?

Ee, TSS daidai yana ƙididdige matsalolin horo lokacin da aka ƙididdige su daidai ta amfani da ɗayankuGudu Mai Muhimmancias the ƙofa reference. Bincike yana nuna alaƙa mai ƙarfi (r> 0.85) tsakanin nauyin horo na tushen TSS da sakamakon aiki. Duk da haka, Gudun TSS yana wakiltar MORE jimlar damuwa ta jiki fiye da hawan keke TSS a daidai wannan darajar saboda tasirin tasiri da nauyin ƙwayar tsoka.Mai gudu yana tara 400 TSS/mako yana samun irin wannan karbuwar horo ga mai keke tare da 600-700 TSS/week. Yi amfani da ƙayyadaddun ma'auni na TSS masu gudana da lissafi don tasirin tasirin lokacin fassarar ƙima. Run Analytics yana ba da takamaiman ƙididdigar TSS da shawarwari.

Yaya tsawon lokacin da ake ɗauka don gina motsa jiki (CTL)?

Gina CTL mai ma'ana yana buƙatar makonni 8-20 dangane da farawa dacewa da burin.Masu farawa:Makonni 12-16 don ginawa daga CTL 20 zuwa 40 (kafa tushen dacewa).Matsakaici:Makonni 12-16 don ginawa daga CTL 45 zuwa 65 (jin daɗin shirye-shiryen marathon).Na ci gaba:Makonni 12-14 don ginawa daga CTL 65 zuwa 85 (gasar wasan tsere). CTL yana ba da amsa ga daidaitaccen horo tare da haɓaka mai aminci na mako-mako (+3-5 maki / mako). Ƙoƙarin gaggawar samun nasarar CTL yana haifar da rauni ko wuce gona da iri. Shirya hawan keken horo yana ba da isasshen lokaci don ci gaban CTL a hankali. Bayan hutu (rauni, kashe-lokaci), ba da damar makonni 8-12 don sake gina CTL da ta gabata a amince.

Menene bambanci tsakanin CTL da ATL?

CTL (Load ɗin Horarwa na yau da kullun)ma'aunin dacewa na dogon lokaci - matsakaicin matsakaicin nauyi na kwanaki 42 na TSS na yau da kullun wanda ke wakiltar daidaitawar jikinku ya yi don damuwa na horo.ATL (Mai Girman Horon Load)yana auna gajiya na ɗan gajeren lokaci-matsakaicin ma'auni na kwanaki 7 wanda ke wakiltar damuwar horon kwanan nan da ke buƙatar murmurewa. CTL yana canzawa sannu a hankali (makonni don ginawa), yayin da ATL ya canza da sauri (spikes bayan makonni masu wuya, saukowa yayin dawowa). Dangantakar da ke tsakanin su (TSB = CTL - ATL) tana bayyana yanayin horonku na yanzu. Babban CTL tare da ƙananan ATL = dacewa da sabo (mai kyau don tsere). Tashi ATL da sauri fiye da CTL = nauyin nauyin horo. Duk ma'auni tare suna ba da cikakken hoto na dacewa da gajiya.

Za ku iya wuce gona da iri tare da bin diddigin TSS?

Ee, bin diddigin TSS/CTL/ATL/TSB baya hana overtraining—yana ba da siginonin faɗakarwa da wuri don haka zaku iya shiga tsakani kafin ku kai ga ciwon overtraining. Maɓallin gargaɗin alamun: TSB a ƙasa -30 don 7+ kwanaki a jere, CTL yana ƙaruwa da sauri fiye da ƙimar ramp mai aminci, haɓaka ƙimar zuciya mai ƙarfi, raguwar aiki duk da ma'auni masu kyau, ko gajiya mai tsayi. Ma'auni na TSS kayan aiki ne, ba ƙa'idodi ba - haɗa su tare da ra'ayi na zahiri (ingantacciyar bacci, kuzari, zafi) da alamomin ilimin lissafi (Hutawar HR, HRV). Idan ma'auni ya ba da shawarar hutawa amma kuna jin daɗi, kuna iya lafiya. Idan ma'auni yayi kyau amma kuna jin tsoro, ba da fifikon ra'ayi na zahiri. Koyi game dasarrafa nauyin horo tare da yankuna.

Run Analytics yana lissafin TSS ta atomatik?

Ee,Run Analytics yana lissafin TSS, CTL, ATL, da TSB ta atomatik.ga kowane gudu ba tare da shigar da hannu ba. Aikace-aikacen yana karanta bayanan motsa jiki daga Apple Health, yana ƙididdige Factor Intensity ta amfani da CRS na keɓaɓɓen ku, yana ƙididdige TSS don kowane gudu, sabunta CTL (matsakaicin kwanaki 42) da ATL (matsakaicin kwanaki 7) kowace rana, kuma yana nuna TSB yana nuna sigar ku na yanzu. Duk aiki yana faruwa a gida akan iPhone-babu loda gajimare, cikakken keɓantawa. Siffofin gani suna nuna yanayin dacewa cikin makonni da watanni. Hakanan app ɗin yana ba da shawarwari don lokacin dawo da lokaci, jagorar taper, da faɗakarwar ƙimar ƙimar CTL dangane da yanayin horonku na yanzu. Zazzage Run Analytics don sarrafa nauyin horo na atomatik tare da keɓance-tsare na farko.

Ta yaya gudu TSS ya bambanta da TSS na keke?

Gudu da hawan keke TSS suna amfani da dabarar IF² iri ɗaya, amma gudanar da TSS yana wakiltar ƙarin jimlar damuwa ta jiki ta kowane ma'ana TSS:Danniya Tasiri:Gudun yana haifar da 2-3× nauyin nauyin jiki yana tilasta kowane mataki, haifar da damuwa na musculoskeletal ba a cikin hawan keke.Bukatun farfadowa:Masu gudu suna buƙatar ƙarin farfadowa don TSS-400 TSS / mako a cikin gudu ≈ 600-700 TSS / mako a hawan keke don daidaitawar horo.Maƙasudin mako-mako:Masu gudu yawanci suna tara 300-500 TSS/sati (na nishaɗi), 500-700 (gasa), 700-900+ (mafi kyau), yayin da masu keken ke iya wuce 800-1000+ a irin wannan matakan.Ma'aunin shigarwa:Gudun yana amfani da taki/gudu, hawan keke yana amfani da mitoci masu ƙarfi.Yi amfani da takamaiman maƙamai masu gudana, ba maƙasudin hawan keke ba lokacin shirya nauyin horo.

Jagora Load ɗin Horon ku da Tsawon Lokaci

Yanzu kun fahimci cikakken tsarin horarwa don sarrafa nauyi: TSS yana ƙididdige kowane damuwa na motsa jiki, CTL yana wakiltar lafiyar ku na dogon lokaci, ATL yana bin gajiyar kwanan nan, kuma TSB yana bayyana shirye-shiryen tsere ko buƙatar murmurewa. Tsawon lokaci yana tsara waɗannan ma'auni zuwa matakan horo waɗanda ke haɓaka dacewa cikin tsari yayin sarrafa gajiya.

Bambance-bambancen da ke tsakanin ’yan tseren da suka cim ma burinsu da waɗanda suka yi fice ko suka ji rauni sau da yawa yakan zo ga horar da sarrafa kaya. Ta hanyar ƙware TSS, CTL, ATL, da TSB, kuna samun fa'ida iri ɗaya waɗanda manyan kociyoyin ke amfani da su don haɓaka horarwa-daidaitaccen ƙididdige nauyi, sa ido kan gajiyawar haƙiƙa, da lokacin taper kimiyya.

🎯 Matakai na gaba: Aiwatar da Gudanar da Load na Horo

  • Yi lissafin CRS naku:Ƙaddamar da saurin ƙofar ku ta amfani da mukalkuleta CRS kyauta- tushe don ingantaccen lissafin TSS
  • Koyi Yankunan Horo:Fahimtar yaddayankunan horodangantaka da TSS da horo na tushen ƙarfi
  • Bincika Ma'aunin Aiki:Gano yadda nauyin horo ke haɗuwa daVO2max, lactate bakin kofa, da tattalin arziki mai gudana
  • Zazzage Run Analytics:Mai sarrafa TSS/CTL/ATL/TSB bin diddigin musirri-farkon iOS app(gwajin kyauta na kwanaki 7)
  • Shirya Lokacinku:Tsara tsarin da'awar horonku na gaba ta amfani da ƙa'idodin ƙididdigewa daga ginin tushe ta hanyar tseren rana
Yi lissafin CRS Yanzu →Zazzage Run Analytics →

Horar da hankali. Yi tsere da sauri. Murmurewa da kyau. Gudanar da lodin horo na Jagora tare da Run Analytics-inda fitattun ƙididdigar koyawa suka haɗu da cikakken keɓaɓɓen keɓantacce.

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This content has been written and reviewed by a sports data metrics expert to ensure technical accuracy and adherence to the latest sports science methodologies.

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Kware da maki na matsin horarwa, kason lokaci da sarrafa nauyi don inganta aiki da hana wuce gona da iri.

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