Gudun Horon Load: rTSS, CTL, ATL, da TSB An Bayyana
Yadda za a ƙididdige damuwa na gudu, waƙa da dacewa da gajiya, da lokacin taper ba tare da zato ba
Amsa da sauri
Running load horo hadawa rTSS don damuwa-zama, CTL don lafiyar jiki na dogon lokaci, ATL domin gajiya na gajeren lokaci, da TSB don sabo. Yana aiki mafi kyau lokacin da ka Gudun Gudun Mahimmanci (CRS), yankunan horo, kuma bayanan taki na gaskiya ne.
- Mafi amfani: kwatanta motsa jiki, sarrafa nauyin mako-mako, da makwanni taper lokaci
- Mafi mahimmancin shigarwa: abin gaskatawa CRS ko taki
- Babban kuskure: kula da TSB a matsayin gaskiyar tseren lokacin barci, ciwo, zafi, da rayuwa damuwa ce in ba haka ba
- Sabunta kari: sake gwada CRS kowane mako 6-8 ko bayan shingen horo mai ma'ana
Muhimman bayanai
- rTSS yana amsa yawan damuwa da gudu ɗaya ya haifar
- CTL yana nuna nauyin da jikinka ya daidaita zuwa tsawon makonni, ba kwanaki ba
- ATL yana nuna abin da ke cikin kafafunku daga horon kwanan nan
- TSB taimaka tare da taper lokaci da kuma shiri, ba kudin management
- Tarin da ke da mahimmanci:CRS, rTSS kalkuleta, yankunan horo, kuma periodization
Idan kuna son tsarin ɗaya wanda ke juya ƙarar gudu da ƙarfi zuwa yanke shawara, yi amfani da nauyin horo. Abin nufi ba shine a tara ƙarin lambobi ba. Ma'anar ita ce sanin ko gudu ya yi sauƙi, toshe ya kasance isasshe, ko taper yana sa ku sabo.
Ga masu gudu, tambayoyin aiki suna da sauƙi:
- Yaya tashin hankali gudu na yau?
- Nawa nawa nawa a zahiri?
- Ina dauke da gajiya mai amfani ko yawan gajiya?
- Yaushe zan tura, yaushe zan ja da baya, kuma yaushe zan yi tsere?
Menene Ma'auni na Horar da Gudanarwa
Running load horo tsari ne mai amfani don juyawa yana gudana cikin damuwa mai fassara sigina. A cikin wannan tsari, rTSS farashin zaman, CTL yana auna yanayin motsa jiki na dogon lokaci, ATL matakan gajiya kwanan nan, da TSB yana nuna tazarar dake tsakanin su biyun.
| Ma'auni | Abin da yake gaya muku | Mafi amfani | Kuskuren gama gari |
|---|---|---|---|
| rTSS | Kudin damuwa na gudu ɗaya | Kwatanta ayyukan motsa jiki da jimlar nauyin mako-mako | Buga maki yana gudana da wanda ba a gama ba CRS |
| CTL | Nauyin da kuka daidaita zuwa sama da makonni | Bibiyar dacewa da iya aiki na dogon lokaci | Da fatan zai motsa cikin ma'ana cikin 'yan kwanaki |
| ATL | Gajiya har yanzu a cikin kafafunku daga aikin kwanan nan | Sarrafa farfadowa tsakanin lokuta masu wuya | Yin watsi da lalacewar tasiri, ciwo, da damuwa na rayuwa |
| TSB | Tazarar sabon ku: motsa jiki rage gajiya | Taper lokacin, gwada tagogi, shirye-shiryen tsere | Amfani da tabbataccen lamba ɗaya a matsayin hujja kuna shirye |
Samfurin Hankali Mai Amfani
Ka yi tunani rTSS a matsayin farashin yau, CTL a matsayin bankin motsa jiki, ATL kamar yadda lissafin gajiyarku, kuma TSB a matsayin gibin sabon ku. Darajar tsarin yana cikin yanayin, ba lamba ɗaya ba ce.
Abin da nauyin horarwa ke da kyau ga kuma inda ya kasa
📊 Kwatanta Ayyuka
rTSS zai baka damar kwatanta saurin gudu mai sauƙi, kofa zaman, da tudu motsa jiki a kan sikelin daya maimakon zato ta ji kadai.
🧭 Sarrafa Gina Makonni
CTL da ATL suna taimaka muku yanke shawara ko toshe yana motsa lafiyar gaba ko kawai tari gajiya a gabansa. ya koma zama mara kyau ko haɗarin rauni.
🏁 Lokacin Taper
TSB yana da amfani lokacin da kuka haɗa shi zuwa shirya periodization, ba lokacin da kuka kalli ginshiƙi ba tare da mahallin tsere ba.
⚠️ Muhimmi: Babban Tasirin Gudu
Wannan ƙimar TSS tana wakiltar ƙarin damuwa ta jiki a cikin gudu fiye da hawan keke saboda tasirin tasirin. Mai gudu tara 400 TSS/mako yana samun irin wannan karbuwar horo ga mai keke tare da 600-700 TSS/week. Ayyukan horo na gudana dole ne a yi la'akari da damuwa na zuciya da jijiyoyin jini da na musculoskeletal.
Kyakkyawan TSB baya bada garantin fom na ranar tsere, kuma mummunan TSB baya nufin gazawa. Load model yi bai cika kama bashin barci ba, ciwo, kurakurai masu hura wutar lantarki, zafi, ko rushewar fasaha. Ajiye lambobi daure da ma'aunin inganci, ji na zahiri, da ainihin motsa jiki inganci.
Yadda Ake Kididdige Makin Damuwar Koyarwa (rTSS).
Formula don Gudun TSS
Inda Babban Factor (IF) shine:
Matsakaicin Gudun Graded (NGS) na lissafin don saurin saurin gudu da haɓakawa:
📊 Hanyar Sauƙaƙe Mai Tafi
Ga masu gudu ba tare da mitocin wuta ba, yi amfani da lissafin tushen taki ko ƙididdige zaman tare da rTSS kalkuleta:
Misali: Idan CRS taki shine 4:00/km kuma kuna gudu a 4:20/km:
IF = 4:00 / 4:20 = 240/260 = 0.923
Lura: Slower taki = ƙananan IF (an jujjuya daga lissafin saurin)
Misalin Aiki: Gudun Tempo
Bayanan Gudu:
- CRS Taki: 4:00/km (15 km/hr)
- CRS: Matsakaicin saurin sa'a 1
Bayanan Ayyuka:
- Jimlar Nisa: kilomita 10
- Lokacin motsawa: 43:20 (0.722 hours)
- Matsakaicin Taki: 4:20/km
Mataki 1: Lissafi Matsakaicin Gudun
Sauri = 13.85 km/h
Mataki 2: Lissafi IF (Hanyar Sauri)
IF = 0.923
Mataki na 3: Lissafi IF (Hanyar Tafiya)
IF = 0.923 ✓
Mataki na 4: Lissafi rTSS
rTSS = 0.852 × 0.722 × 100
rTSS = 61.5
Tafsiri: Wannan ɗan lokaci mai nisan kilomita 10 yana gudana a bakin kofa-10% taki haifar 61.5 TSS-matsakaicin motsa jiki na horarwa na halayen halayen motsa jiki.
Yi amfani da kalkuleta rTSS idan kana son ci ba tare da yin lissafi da hannu.
Gudun TSS Jagororin Ƙarfi
| TSS Range | Matsayin Ƙarfi | Bayani | Misali Ayyuka |
|---|---|---|---|
| <50 | Sauƙi farfadowa | Gudun haske, saurin tattaunawa, hutawa mai aiki | 30-45min sauƙaƙan gudu, tseren dawowa, matakai |
| 50-100 | Horon Matsakaici | Yawan horon yau da kullun na yau da kullun, tushen aerobic | Tsayayyen gudu na 60-90min, mai sauƙin gudu mai tsayi |
| 100-200 | Horon Hard | Ingantattun zaman tare da aikin ɗan lokaci/ƙofa | Minti 90-120 tare da tazara na kofa, ci gaba yana gudana |
| 200-300 | Da wuya | Dogon gudu tare da inganci, wasan kwaikwayo na tsere | Tsawon awa 2-3, aikin gudun marathon rabin rabin |
| > 300 | Matsanancin | Ranar tsere, abubuwan da suka faru na nesa | tseren Marathon, 50k+ ultras, Ironman yana gudana |
📊 mako-mako TSS Manufa ta Matsayin Gudu
- Masu Gudun Farko: 150-300 TSS / mako (3-4 yana gudana / mako)
- Matsakaici Masu Gudu: 300-500 TSS/mako (4-6 gudu/mako)
- Manyan Masu Gudu: 500-700 TSS/mako (6-8 zaman/mako)
- Manyan Masu Gudu: 700-900+ TSS/mako (8-12 zaman/mako)
Waɗannan suna taruwa zuwa Load ɗin Horon ku na Zamani (CTL), ma'aunin dacewa da aka bayyana a ƙasa.Ya kamata su har yanzu ana rarraba ta hanyar gaskiya yankunan horo kuma a m tsarin lokaci-lokaci.
Fahimtar CTL, ATL, da TSB don Masu Gudu
Jadawalin Gudanar da Aiki (PMC) yana hango ma'auni guda uku masu haɗin haɗin gwiwa waɗanda ba da cikakken labarin horon tserenku: motsa jiki, gajiya, da tsari.
CTL - Nauyin Horarwa na Zamani
Matsakaicin matsakaicin nauyi na kwanaki 42 na yau da kullun TSS. Yana wakiltar motsa jiki na aerobic na dogon lokaci da horarwa karbuwa daga m gudu.
ATL - Maɗaukakin Ƙarfin Horarwa
Matsakaicin matsakaicin nauyi na kwanaki 7 na yau da kullun TSS. Yana ɗaukar danniya horo na kwanan nan da tara gajiya daga makon da ya gabata na gudu.
TSB - Horar da Ma'aunin Damuwa
Bambanci tsakanin lafiyar jiya da gajiya. Yana nuna shirye-shiryen yin aiki ko buƙata huta kafin ingancin gudu ko tseren ku na gaba.
CTL: Ma'aunin Gwajin Gudun ku
Abin da CTL ke wakiltar Masu Gudu
CTL yana ƙididdige nauyin horon da jikin ku ke da shi daidaita zuwa a cikin makonni 6 da suka gabata. A mafi girma CTL a cikin hanyoyin gudana:
- Babban ƙarfin motsa jiki da juriya mai gudu
- Ikon ɗaukar ƙarin ƙarar horo da ƙarfi
- Inganta neuromuscular da daidaitawa na rayuwa
- Ayyukan gudu mai ɗorewa mafi girma
- Mafi kyawun haƙuri don tasiri damuwa daga sojojin tuntuɓar ƙasa
Tsawon Lokaci: Kwanaki 42
CTL yana da rabin rayuwa na ~ 14.7 kwanaki. Bayan kwanaki 42, kusan 36.8% (1/e) na motsa jiki guda ɗaya tasiri ya rage a cikin lissafin dacewa.
Wannan jinkirin lalata yana nufin tafiyar da motsa jiki yana ginawa a hankali amma kuma yana shuɗewa a hankali - yana kare kansa detraining a lokacin gajeriyar hutu na farfadowa.
Yawanci CTL Darajoji ga Masu Gudu
Gina motsa jiki na tushe, 3-4 yana gudana / mako
Daidaitaccen horo, 4-6 yana gudana / mako
Babban girma, 6-8 zaman / mako
Nauyin horo na ƙwararru, 8-12+ zaman / mako
- Masu farawa: +2-4 CTL kowane mako
- Matsakaici: +3-5 CTL kowane mako
- Na ci gaba: +5-7 CTL kowane mako
Wuce ƙimar waɗannan ƙima yana ƙara haɗarin rauni sosai saboda tsananin tasirin tasirin gudu. "Dokar 10%" (ƙara ƙarar mako-mako da bai wuce 10%) ya yi daidai da waɗannan CTL rates ramp.
ATL: Ma'aunin gajiyawar ku na Gudu
ATL yana bin diddigin horarwa na ɗan gajeren lokaci-gajiya da aka tara a cikin makon da ya gabata na gudana. Yana tashi da sauri bayan horo mai wuyar gaske kuma ya sauko da sauri a lokacin hutawa, yana sa ya zama mahimmanci don sarrafa farfadowa tsakanin ingancin zaman.
ATL Dynamics a Gudun Horon
- Saurin Amsa: Kwanaki 7 akai-akai (rabin rayuwa ~ 2.4 days)
- Tsarin Kari: Jumps bayan zama mai wahala, faduwa yayin kwanakin dawowa
- Alamar farfadowa: Faɗuwa ATL = rarraba gajiya tsakanin gudu
- Gargaɗi na Ƙarfafawa: Matsayi na lokaci-lokaci ATL yana nuna rashin isassun murmurewa
- Danniya Tasiri: Gudun ATL yana nuna duka cututtukan zuciya da na musculoskeletal gajiya
🔬 Samfurin Gajiya-Gajiya don Gudu
Kowane horo na horo yana haifar da sakamako guda biyu:
- Ƙarfafa motsa jiki (jinkirin gini, mai dawwama)
- Gajiya (gini mai sauri, saurin watsewa)
Yin Gudu = Jiyya - Gajiya.PMC yana hango wannan ƙirar, yana ba da damar kimiyya lokaci-lokaci da mafi kyawun lokacin tsere don masu gudu.
A Steady State
Lokacin gudanar da nauyin horarwa ya kasance daidai mako-mako-mako, CTL da ATL suna haɗuwa:
Misali: 400 TSS/week akai-akai
CTL hanyoyin ~57
ATL hanyoyin ~57
TSB hanyoyin 0
Tafsiri: Jiyya da gajiya sun daidaita. Babu tara gaira ko ragi - mai dorewa horo kula.
Lokacin Gina Matakan
Lokacin ƙara ƙarar gudu ko ƙarfi:
ATL ya tashi sauri fiye da CTL saboda guntun lokaci akai. TSB ya zama mara kyau (gajiya> lafiya). Wannan na al'ada ne kuma yana da fa'ida - kuna amfani da kaya mai yawa don motsa gudu daidaitawa.
Lokacin Taper don Races
Lokacin rage nauyin horo kafin gasar:
ATL saukad da sauri fiye da CTL. TSB ya zama tabbatacce (dacewa> gajiya). Wannan shine burin- isowa ranar tsere sabo tare da shirye-shiryen ƙafafu don yin aiki yayin riƙe dacewa.
TSB: Ma'aunin Gajiya-Gajiyarku da Shirye-shiryen tsere
TSB (Training Stress Balance) shine bambanci tsakanin dacewa da jiya (CTL) da gajiyar jiya (ATL). Ga masu gudu, yana nuna ko kun kasance sabo ne ko gajiyawa, shirya tsere ko shiga bukatar kwanakin farfadowa.
TSB Jagoran Tafsiri don Masu Gudu
| TSB Range | Matsayi | Tafsiri | Ayyukan da aka Shawarar |
|---|---|---|---|
| <-30 | Ƙarfafa Haɗari | Matsananciyar gajiya. Babban haɗarin rauni. | Ana buƙatar murmurewa nan da nan. Rage girma 50%+. Yi la'akari da kwanakin hutu. |
| -20 zuwa -30 | Mafi kyawun Toshe Horarwa | Abubuwan da aka yi amfani da su. Gina dacewa. | Ci gaba da shiri. Kula da matsanancin ciwo ko alamun gajiya. |
| -10 zuwa -20 | Matsakaicin Load ɗin Horarwa | Daidaitaccen tarin horo. | Horon al'ada. Zai iya ɗaukar ingantacciyar tazara ko zaman ɗan lokaci. |
| -10 zuwa +15 | Canji/Mai Kulawa | Daidaitaccen yanayi. Rashin gajiya ko sabo. | Yayi kyau ga tseren B/C, gwaji, ko makonnin farfadowa. |
| +15 zuwa +25 | Form Gasar Kololuwa | Sabo da dacewa. Mafi kyawun aikin taga. | A- tseren fifiko. Ƙwararren aikin da ake tsammani. |
| +25 zuwa +35 | Sabo sosai | An huta sosai. Yayi kyau ga gajerun tsere. | 5K-10K tsere, gwajin lokaci, abubuwan waƙa. |
| > +35 | Detraining | Rasa dacewa daga rashin aiki. | Ci gaba da horo. Fitness yana raguwa daga tsawan hutu. |
🎯 Manufar TSB ta Gudun Race Distance
- Gasar 5K/10K: TSB +20 zuwa +30 (kwana 7-10 don sabo)
- Rabin Marathon: TSB +15 zuwa +25 (10-14 kwana taper)
- Marathon: TSB +10 zuwa +20 (14-21 kwana taper tare da rage girma)
- Ultra Marathon (50K+): TSB +5 zuwa +15 (7-14 kwana taper, kula da girma amma rage tsanani)
Gajerun tsere suna buƙatar mafi girma TSB don gudun/ƙarfi. Tsawon tsere yana buƙatar matsakaicin TSB don riƙewa juriya.
PMC Misali: Rukunin Horarwa Gudun → Taper → Race
Zagayowar Horon Marathon na mako 12
Makonni 1-3: Matakin Gina Tushen
- TSS na mako-mako: 300 → 350 → 400
- CTL: A hankali ya tashi daga 40 → 48
- ATL: Waƙoƙin nauyin mako-mako, yana canzawa 45-60
- TSB: Ƙananan ƙananan (-5 zuwa -15), damuwa horo mai sarrafawa
- Mayar da hankali: Ci gaban tushe na Aerobic, mil mai sauƙi
Makonni 4-7: Gina Mataki na 1
- TSS na mako-mako: 450 → 500 → 500 → 450 (makon dawowa)
- CTL: Yana ci gaba da tashi 48 → 60
- ATL: Canje-canje mafi girma 55-75
- TSB: Ƙari mara kyau (-15 zuwa -25), ƙima mai yawa
- Mayar da hankali: Ƙara lokacin tafiyar lokaci, tazara mai iyaka
Makonni 8-11: Kololuwar Mataki
- TSS na mako-mako: 500 → 550 → 550 → 500
- CTL: Kololuwa a ~ 65
- ATL: Matsayi mafi girma 65-80
- TSB: Mafi korau (-20 zuwa -30), matsakaicin motsa jiki
- Mayar da hankali: Dogon gudu tare da sassan tafiyar marathon, zaman inganci
Mako na 12: Makon farfadowa
- Mako TSS: 300 (raguwa 45%)
- CTL: Dip kaɗan zuwa ~ 63 (ana kiyaye lafiyar jiki)
- ATL: Yana saukewa da sauri zuwa ~50
- TSB: Ya tashi zuwa +5 zuwa +10 (sabon sabo)
- Mayar da hankali: Farfadowa yana gudana, ɗaukar gyare-gyaren horo
Makon 13-14: Taper + Race Week
- Mako 13 TSS: 250, Makonni 14 TSS: 120 + tsere (~ 250 duka)
- CTL: M ƙi zuwa ~ 60 (ƙananan asarar dacewa)
- ATL: Saurin sauri zuwa ~ 35 (an kawar da gajiya)
- TSB: Kololuwa a +20 zuwa +25 a ranar tseren
- Sakamako: Sabbin ƙafafu, ɗorewa dacewa, shirye don kololuwar wasan marathon
✅ Me yasa Taper ke Aiki ga Masu Gudu
Matsakaicin lokaci daban-daban (kwanaki 42 don CTL, kwanaki 7 don ATL) suna haifar da tasirin taper wanda ke ingantawa. gudanar da aiki:
- ATL yana amsawa da sauri → Gudun gajiya (dukawar zuciya da tsoka) yana ɓacewa a ciki 7-10 kwanaki
- CTL yana amsawa sannu a hankali → Jiyya na motsa jiki da daidaitawar gudu sun ci gaba har tsawon makonni
- Sakamako: Fitsari ya kasance yayin da gajiya da radadi ke ɓacewa = sabbin ƙafafu don wasan tseren kololuwa
Jagororin Gudanar da Load na Horar da Ayyuka
1️⃣ Bibiyar Kullum rTSS Kullum
Shiga kowane TSS na gudu don gina ingantaccen CTL/ATL/TSB yanayin. Rashin bayanai yana haifar da gibi a cikin dacewa lankwasa. Yi amfani da bayanan agogon GPS ko lissafin tushen taki don duk gudu.
2️⃣ Saka idanu CTL Matsakaicin Matsakaicin Matsayi
Ƙara CTL a hankali. Maki 3-5 karuwa mako-mako yana da dorewa ga yawancin masu gudu. Tsalle 10+ maki yana gayyatar overtraining da rauni saboda tasirin tasirin gudu.
3️⃣ Jadawalin Makonnin Farfadowa
Kowane mako 3-4, rage yawan gudu 30-40% na mako guda. Bari TSB ya tashi zuwa -5 zuwa +10. Wannan yana ƙarfafa dacewa da dacewa kuma yana hana tarin gajiya.
4️⃣ Lokacin Race Taper
Manufar TSB +15 zuwa +25 a ranar tsere don mafi yawan nisa. Fara taper kwanaki 10-21 ya danganta da launin fata nisa da matakin TSB na yanzu.
5️⃣ Karɓar TSB Lokacin Gina
TSB na -20 zuwa -25 yayin matakan ginin al'ada ne kuma yana da amfani ga masu gudu. Yana nufin kana nema horarwa mai ƙarfafawa don daidaitawa ba tare da haɗarin rauni mai yawa ba.
6️⃣ Sake Gina CTL A hankali Bayan Hutu
Bayan rauni ko hutun lokacin hutu, kar a yi ƙoƙarin ci gaba a CTL da ya gabata nan da nan. Sake ginawa a hankali a 3-5 CTL maki a kowane mako don kauce wa sake rauni.
7️⃣ Saurari Jikinku
TSS ma'auni jagorori ne, ba cikakkun dokoki ba. Ciwo mai dawwama, rashin bacci, ko raguwar aiki duk da kyawawan lambobin TSB suna nuna buƙatar ƙarin farfadowa.
8️⃣ Account don damuwa mara Gudu
Damuwar rayuwa, rashin barci mara kyau, da horarwa suna shafar farfadowa. Yi la'akari da rage TSS hari yayin lokuttan damuwa ko da takamaiman ma'auni na gudu sun yi kyau.
Tambayoyin da ake yawan yi: Horar da Makin Matsi don Gudu
Ta yaya zan lissafta TSS don gudana ba tare da mitar wuta ba?
Yi amfani da hanyar tushen taki: ƙididdige Factor ɗin Ƙarfin ku (IF) ta hanyar rarraba saurin ƙofar ku ta matsakaicin saurin ku don gudu. Sannan a yi amfani da dabarar: rTSS = (IF²) × Duration (awa) × 100. Domin Misali, idan matakin ƙofar ku ya kasance 4:00/km kuma kuna gudu 10km a 4:30/km taki cikin mintuna 45 (0.75). hours): IF = 4: 00/4: 30 = 0.889, don haka rTSS = (0.889²) × 0.75 × 100 = 59.2 TSS.
Idan kuna son mafi guntu aikin aiki, yi amfani da rTSS kalkuleta bayan kun saita gaskiya CRS.
Menene bambanci tsakanin gudu TSS da hawan keke TSS?
Dukansu suna amfani da dabarar IF² iri ɗaya, amma gudanar da TSS yana wakiltar ƙarin jimlar damuwa ta jiki saboda tasiri. sojojin daga ƙasa lamba. Mai gudu tare da 400 TSS/mako yana samun irin wannan karbuwar horo ga a mai keke tare da 600-700 TSS/week. Gudu kuma yana amfani da taki/gudu azaman shigarwa maimakon ƙarfin watts, da yana buƙatar ƙarin lokacin dawowa don ƙimar TSS iri ɗaya.
Menene kyakkyawan mako-mako TSS don horon marathon?
Gudun mako-mako TSS don horon marathon ya bambanta da gwaninta: Gina farawa zuwa marathon na farko: 250-400 TSS / mako; Matsakaicin marathoners: 400-550 TSS/ mako; Na ci gaba / gasa marathoners: 550-700+ TSS/ mako. Makonni mafi girma na iya kaiwa 600-800 TSS don masu gudu masu tasowa, tare da raguwar makonni zuwa 200-300 TSS.
Abin da ke da mahimmanci fiye da lamba ɗaya shine yadda wannan kaya yake zaune a cikin naka ginin marathon kuma periodization.
Menene TSB zan yi niyya don tseren 10K?
Don tseren 10K, manufa TSB na +20 zuwa +30 a ranar tseren. Fara taper na kwanaki 7-10 don cimma wannan. The mafi girma TSB (ƙarin sabo) yana da fa'ida ga gajeriyar tsere inda saurin da ƙarfi ya fi juriya. Fara rage ƙarar kwanaki 10 daga waje yayin da ake kiyaye wasu ƙarfi don adanawa neuromuscular kaifi.
Zan iya amfani da TSS idan ban san Gudun Mahimmanci na ba?
Sanin ku Gudun Gudun Mahimmanci (CRS) ko kofa taki ne mahimmanci don daidaitaccen lissafin TSS tun lokacin da aka ƙididdige IF dangane da wannan ƙimar. Idan ba haka ba san CRS, yi gwajin kofa: ko dai gwajin lokaci na tsawon mintuna 30 (matsakaicin taki = CRS) ko gudun gudun kilomita 8. A madadin, kimanta ta amfani da lokutan tsere na kwanan nan: 10K taki + 10-15 seconds/km kimanin CRS.
Da zarar an saita CRS, canza shi zuwa yankunan horo haka ku aiki mai sauƙi, bakin kofa, da tseren gudu duk suna ciyar da samfurin kaya iri ɗaya.
Yaya sauri zan ƙara CTL na?
Haɓaka gudu CTL ta maki 2-4 a kowane mako don masu farawa, maki 3-5 don masu gudu tsaka-tsaki, da Maki 5-7 ga masu gudu masu ci gaba. Wannan ya yi daidai da "ka'idar 10%" don nisan mil mako yana ƙaruwa kuma yana rage haɗarin rauni. Yin wuce gona da iri sosai yana ƙaruwa da horo da yawa Hadarin rauni saboda tsananin tasiri mai ƙarfi akan tsokoki, tendons, da ƙasusuwa.
Menene ma'anar TSB mara kyau yayin horo?
Korau TSB yana nufin gajiya (ATL) ya zarce dacewa (CTL) — a halin yanzu kun gaji daga kwanan nan. horo. Wannan na al'ada ne kuma yana da amfani yayin matakan ginin. TSB na -15 zuwa -25 yana nuna m horo danniya. TSB da ke ƙasa -30 yana nuna haɗarin haɗari da buƙatar dawowa. Korau TSB yayin ginawa yana haifar da kuzari don dacewa da dacewa yayin da ingantaccen TSB yayin tapers yana ba da izini yi.
Yi amfani da lodin horo azaman Wurin Ma'aunin Ma'aunin Gudunku
Nauyin horo yana zama da amfani da gaske idan an haɗa shi da saurin ƙofa, zura kwallaye, yankunan horo, da tsarin tsere. A kan kansa, ginshiƙi ginshiƙi ne kawai.
Gina gungu a kusa da wannan shafin
Idan nauyin horo shine cibiyar ku, shafuka masu zuwa don amfani su ne:
- Gudun Gudun Mahimmanci (CRS) don anga bakin kofa taki
- rTSS Kalkuleta don zira kwallaye guda ɗaya
- Yankunan horo don canza CRS zuwa niyyar zama
- Horo Load da Tsawon Lokaci don tsarawa ginawa, farfadowa, da kuma tubalan taper
Gudun Horon Load: rTSS, CTL, ATL, da TSB An Bayyana
Running lodin horo yana amfani da rTSS don cin zaman zaman, CTL don bin diddigin dacewa na dogon lokaci, ATL don bin gajiyar ɗan gajeren lokaci, da TSB don auna sabo don horo da yanke shawara.
- 2026-04-02
- gudu horo lodi · rTSS · CTL ATL TSB yana gudana · gudu gajiya da dacewa · Gudun taper lokaci
- Littattafai