Makin Damuwa na horo (TSS): Cikakken Jagora don Masu Gudu

Menene Makin Damuwa na Koyarwa (TSS)?

Makin Damuwa na horo lamba ɗaya ce wacce ke wakiltar nauyin horo gabaɗaya na motsa jiki, lissafin kuɗi duka tsawon lokaci da tsanani. Ba kamar kawai bin diddigin mil ko lokaci ba, TSS ma'aunin nauyi daidai yake: a Gudun ɗan lokaci na minti 60 yana haifar da ƙarin damuwa na horo fiye da gudu mai sauƙi na mintuna 60.

Mabuɗin Ka'idodin Bayan TSS

• Ƙididdigar Maƙasudin:TSS yana ba da daidaitaccen awo don kwatanta daban motsa jiki - tazara vs dan lokaci vs dogon gudu
• Girman Nauyin:Ayyukan motsa jiki mafi girma suna haifar da damuwa da yawa fiye da tsawon lokaci kadai zai ba da shawarar
• Tarin Bin-sawu:Ana iya taƙaita TSS kowace rana, mako-mako, da kuma fiye da hawan horo don bin jimlar nauyin horo
• Daidaiton Mutum:TSS an keɓance shi zuwa bakin kofa, yana sanya shi keɓance ga naka matakin dacewa
• Gudanar da Gajiya:Ma'auni da aka samo TSS (CTL, ATL, TSB) yana hasashen dacewa, gajiya, da mafi kyau nauyin horo

TSS Ƙimar Mahimmanci

TSS yana haɗa kai tsaye tare da sauran ma'aunin horo da aka rufe a cikin mujagorar ma'aunin aiki mai gudanakumahoro nauyi managementalbarkatun.

rTSS: TSS don Gudu

Yayin da aka fara haɓaka TSS ta amfani da bayanan wutar lantarki, rTSS (Makin Ƙarfafa Ƙwararru) ra'ayi don gudana ta amfani da taki maimakon iko. Tsarin tsari na asali ya kasance iri ɗaya, amma rTSS yana amfani da shi kuGudun Mahimmanci (CRS)ko kofa taki a matsayin tushe.

Me yasa CRS don rTSS?

CRS yana wakiltar saurin canjin yanayi mai ɗorewa na aerobic-anaerobic-mahimmancin "tafin ƙofar aiki." Yin amfani da CRS azaman ma'anar tunani yana tabbatar da:

• Ƙididdigar ƙididdige ƙididdiga ta musamman ga ilimin halittar ku
• Daidaitaccen kwatancen matakan iya gudu daban-daban
• Daidaitaccen ma'auni na ƙarfi dangane da ainihin iyawar ku
• Daidaito tare da ingantattun ma'auni na kimiyya

Madadin alamar kofa sun haɗa da:

• Takin gwaji na mintuna 30:Tafin ƙofa mai aiki daga gwajin lokaci na mintuna 30
• Gudun tsere 10K + 10-15 sec/mile:Ƙidaya mai ƙima daga 10K na baya-bayan nan
• Matsakaicin lactate:Daga dakin gwaje-gwaje ko gwajin lactate na filin

Koyi yadda ake gwada CRS a cikin namujagorar gwajin aiki.

rTSS vs Yawan Zuciya TSS (hrTSS)

Ga mafi yawan masu gudu, tushen taki rTSS yana ba da ƙarin daidaito da bayanai masu aiki, musamman lokacin horo akan. auna darussa ko waƙoƙi. Tushen bugun zuciya TSS yana aiki mafi kyau don gudanawar sawu inda ba a iya dogaro da saurin gudu.

Yadda ake lissafin rTSS

Tsarin rTSS yana lissafin duka tsawon lokacin motsa jiki da ƙarfi dangane da bakin kofa:

rTSS = (Duration in seconds × IF² × 100) / 3600

Where:
IF = Intensity Factor (workout pace / CRS pace)
Duration = Total workout time in seconds

Misalin Ƙididdigar mataki-mataki

Aikin motsa jiki:Tsawon minti 60 yana gudu a 4:00/km taki
CRS naku:4:20/km (270m/min ko 4.5m/s)

Mataki 1: Maida taki zuwa m/s

• Takin motsa jiki: 4:00/km = 4.17 m/s
• CRS taki: 4:20/km = 3.85 m/s

Mataki na 2: Lissafin Ƙarfin Ƙarfafa (IF)

IF = Workout pace / CRS pace
IF = 4.17 / 3.85 = 1.08

Mataki na 3: Yi lissafin rTSS

Duration = 60 minutes = 3,600 seconds
rTSS = (3,600 × 1.08² × 100) / 3,600
rTSS = (3,600 × 1.166 × 100) / 3,600
rTSS = 116.6 ≈ 117

Wannan ɗan gajeren lokaci na mintuna 60 yana gudana a 108% na CRS yana haifar da 117 rTSS - ɗan ƙaramin damuwa fiye da sa'a ɗaya a bakin kofa. samar (wanda yayi daidai da 100 TSS ta ma'anar).

Mai sauri rTSS Kalkuleta

Yi amfani da muKalkuleta rTSS kyautadon yin lissafin TSS da sauri don ayyukan motsa jiki ba tare da lissafin hannu ba. Kawai shigar da CRS, saurin motsa jiki, da tsawon lokaci.

rTSS don Haɗaɗɗen Aiki

Don motsa jiki tare da ɓangarori da yawa a mabambantan ƙarfi daban-daban (tazara, gudanawar ci gaba), ƙididdige TSS don kowane bangare kuma tara su:

Misali: Tazarar motsa jiki

• 15 min dumama (60% CRS): IF = 0.60, TSS = 9
• 6 × 4 min a 110% CRS (minti 24 duka): IF = 1.10, TSS = 48
• Farfadowa tsakanin tazara (minti 12 a 50% CRS): IF = 0.50, TSS = 2
• 10 min sanyi (60% CRS): IF = 0.60, TSS = 6

Jimlar motsa jiki rTSS:9 + 48 + 2 + 6 = 65 KARE14X

Yi la'akari da cewa yawancin matsalolin horo sun fito ne daga sassan tazara duk da kasancewa kasa da rabin motsa jiki tsawon lokaci-wannan yana nuna daidaitaccen ma'auni na TSS.

Fahimtar Ƙarfin Ƙarfafawa (IF)

Ƙarfafa Factor shine rabon takun motsa jiki zuwa matakin kofa. Yana wakiltar irin wahalar da kuke aiki dangane da iyakar ƙoƙarin ku na aerobic mai dorewa.

Wuraren Ƙarfafa Ƙarfafawa

rTSS a kowace awa = IF² × 100. Misali, Zone 2 a IF 0.75 yana haifar da 56 rTSS a kowace awa.

Dangantakar ma'auni (IF²) tana nuna haɓakar haɓakar damuwa na ilimin lissafi yayin da ƙarfi ya tashi:

• IF 0.80 (mai sauƙin gudu):Yana haifar da 64 rTSS a kowace awa
• IF 0.90 (lokaci):Yana samar da 81 rTSS a kowace awa (+27%)
• IF 1.00 (kofa):Yana samar da 100 rTSS a kowace awa (+23%)
• IF 1.10 (VO2max):Yana samar da 121 rTSS a kowace awa (+21%)

Haɓaka 10% a cikin taki (daga 0.80 zuwa 0.90 IF) yana ƙaruwa da ƙarfin horo da 27%, ba kawai 10%. Wannan daidai yana nuna cewa gudu da sauri yana buƙatar ƙarin kuzari da yawa kuma yana haifar da gajiya sosai.

Ƙara koyo game da sarrafa matakan ƙarfi daban-daban a cikin mujagoran yankunan horo.

CTL, ATL, da TSB Metrics

TSS don motsa jiki ɗaya yana da amfani, amma ainihin ƙarfin yana fitowa ne daga bin diddigin ma'auni na tsawon lokaci. Uku Abubuwan da aka samu suna sarrafa nauyin horo na dogon lokaci:

Load ɗin Horarwa na yau da kullun (CTL): Jiyya

CTL shine nauyin horonku na dogon lokaci, wanda aka ƙididdige shi azaman matsakaicin nauyi na kwanaki 42 na yau da kullun TSS. CTL yana wakiltar dacewar ku - ƙarfin ku don ɗaukar damuwa na horo.

CTL(today) = CTL(yesterday) + (TSS(today) - CTL(yesterday)) / 42

• Mafi girma CTL:Mafi dacewa da ƙarfin aiki
• Ƙara CTL:Gina lafiyar jiki (amma kuma yana tara gajiya)
• Stable CTL:Kula da matakin dacewa
• Ragewar CTL:Detraining (da gangan taper ko mara shiri)

Maɗaukakin Horarwa Mai Sauƙi (ATL): Gajiya

ATL shine nauyin horonku na ɗan gajeren lokaci, wanda aka ƙididdige shi azaman matsakaicin nauyi na kwanaki 7 na yau da kullun TSS. ATL yana wakiltar gajiyar ku - tasirin horon kwanan nan.

ATL(today) = ATL(yesterday) + (TSS(today) - ATL(yesterday)) / 7

• Mafi girma ATL:Kara tara gajiya
• ATL> CTL:Gajiya mai mahimmanci dangane da dacewa (haɗarin wuce gona da iri)
• ATL << CTL:An murmure da kyau, shirye don horo mai wahala

Ma'aunin Damuwa na Horarwa (TSB): Form

TSB shine bambanci tsakanin dacewa da gajiya. Yana tsinkayar nau'in ku - shirye-shiryen yin aiki ko horarwa sosai.

TSB = CTL - ATL

• TSB = -30 zuwa -10:Babban gajiya, lokaci mai yawa da yawa
• TSB = -10 zuwa +5:Mafi kyawun kewayon horo, ma'auni mai kyau
• TSB = +5 zuwa +15:Sabo, tafe, shirye-shiryen tsere
• TSB = +15 zuwa +25:Sabo sosai, tsari kololuwa don tseren maɓalli
• TSB> +25:Detraining, rasa dacewa

CTL, ATL, Kayayyakin Dangantakar TSB

Wannan misalin yana nuna alamun CTL/ATL/TSB ta hanyar toshe horo da taper.Lura yadda TSB ya zama baƙar fata mai ƙarfi a cikin makonnin horarwa mai ƙarfi (ƙarar gajiya) sannan tana jujjuya tabbatacce yayin taper (gajiya ya tarwatse da sauri fiye da dacewa).

Jagoran TSS ta Matakin Horo

Maƙasudin TSS da suka dace sun bambanta ta lokacin horo, matakin ƙwarewa, da maƙasudai. Waɗannan jagororin suna taimakawa tsari horo load ci gaba a ko'ina cikin kakar.

TSS mako-mako ta Matsayin Ƙwarewa

Mako-mako TSS jeri don bambance-bambancen mutum a cikin iya aiki, tarihin horo, da farfadowa iyawa.

CTL Manufa ta Race Distance

Mafi girma CTL yana ba da juriya na musamman na tsere da juriya. Koyaya, saurin CTL yana ƙara haɗari rauni-iyakance girman CTL zuwa maki 5-8 a kowane mako.

Tsawon lokaci TSS Ta Hanyar Horarwa

Don ginin marathon na mako 16 (misali mai gudu na tsaka-tsaki):

Ƙara koyo game da tsara matakan horo a cikin mumarathon jagorar lokaci-lokaci.

Makullin TSS na mako-mako

Yadda kuke rarraba TSS a cikin mako yana da mahimmanci kamar jimlar TSS na mako-mako. Daidaitaccen rarraba yana daidaita horo kara kuzari tare da isasshen farfadowa.

Hanyoyin Rarraba TSS

Tsarin 1: Ranar Mako na Gargajiya/Karshen mako

Misali na 2: Makon Maɓalli Biyu

TSS Jagoran Rago

Ci gaba da ɗorawa yana buƙatar haɓakar TSS madaidaiciya, amma saurin haɓaka yana haifar da rauni da wuce gona da iri:

• Matsakaicin karuwa na mako-mako:5-10% karuwa a mako-mako TSS
• Matsakaicin haɓaka CTL:maki 5-8 CTL kowane mako
• Makonni farfadowa:Kowane mako 3-4, rage TSS da 30-50%
• Raunin / rashin lafiya:Bayan sallama, komawa a 50% TSS da ta gabata, ƙara 10% a kowane mako

Makon farfadowa TSS

Makonni na farfadowa da aka tsara sun hana horarwa da ba da damar daidaitawa:

• Mitar:Kowane mako 3-4
• Rage TSS:30-50% na makon da ya gabata
• Kulawa mai ƙarfi:Rike wasu ingantaccen aiki amma rage girma sosai
• Tasirin CTL:Ƙananan CTL raguwa (maki 1-3) amma gagarumin raguwar ATL (maki 10-20)
• TSB ingantawa:TSB yakamata ya tashi zuwa +5 zuwa +15 yayin makon dawowa

Rarraba TSS & Ƙarfi

Ba duk TSS aka halicce su daidai ba. Ƙarfin rarraba tarin TSS naka yana tasiri sosai ga horo daidaitawa da sakamako.

80/20 TSS Rarraba

The80/20 tsarin horoya nuna 80% na horo ya kamata ya zama mai sauƙi (Yanki 1-2), 20% matsakaita zuwa wuya (Yanki 3-5). Rarraba TSS yakamata ya nuna wannan:

Ƙididdiga Rarraba Ƙarfi

Bi TSS ta yanki don tabbatar da rarrabawar da ta dace:

Misalin Makon (Manufa: 500 mako-mako TSS, 80/20 tsaga):

• Litinin:Huta (0 TSS)
• Talata:10 mil mai sauƙi, IF 0.75 → 85 TSS (Zone 2)
• Laraba:8 mil tare da 6 × 4min a VO2max → 95 TSS duka
  • WU/CD: 55 TSS (Zone 2)
  • Tazarar: 40 TSS (Yanki na 5)
• Alhamis:6 mil mai sauƙi, IF 0.75 → 55 TSS (Zone 2)
• Juma'a:Tsawon mil 8, IF 0.92 → 110 TSS jimlar
  • WU/CD: 40 TSS (Zone 2)
  • Tempo: 70 TSS (Yanki 3-4)
• Asabar:Huta (0 TSS)
• Lahadi:Tsawon mil 16, IF 0.78 → 155 TSS (Zone 2)

Jimlar mako-mako:

• Jimlar TSS: 500
• Yanki 1-2 TSS: 390 (78%)
• Yanki 3-5 TSS: 110 (22%)
• Rabawa: 78/22✓ A cikin jagorar 80/20

Rarraba Horon TSS

Horar da aka yi amfani da itayana ɗaukar ƙarin 80/20: ~ 85% mai sauƙi, ƙaramin yanki 3, ~15% mai wuyar gaske (Yanki na 5):

Rarraba rarrafe sau da yawa yana haifar da kyakkyawan sakamako fiye da pyramidal na gargajiya ko hanyoyin-nauyi mai nauyi, musamman ga al'amuran juriya.

Amfani da TSS don Gudanar da Horon

TSS yana canzawa daga bayanai masu ban sha'awa zuwa jagora mai aiki lokacin amfani da shawarar horo.

Tsare-tsaren mako-mako TSS

1. Kafa tushen tushe:Bibiyar makonni 2-3 na horo na yanzu don ƙayyade makowa mai dorewa TSS
2. Saita manufa CTL:Ƙayyade burin CTL don tseren manufa (duba tebur a sama)
3. Yi lissafin TSS da ake buƙata:Yi aiki baya daga burin CTL don tantance mako-mako TSS da ake buƙata
4. Ƙimar haɓakar shirin:Ƙara TSS kowane mako da 5-10% matsakaicin kowane mako
5. Jadawalin dawowa:Kowane mako 3-4, rage TSS da 30-50%

Misali: Gina daga CTL 50 zuwa CTL 85 don marathon

• CTL na yanzu: 50 (na yau da kullun TSS ~ 350)
• Manufar CTL: 85 (yana buƙatar TSS ~595 kowane mako)
• Ana samun makonni: makonni 16
• Ƙarar CTL da ake buƙata: maki 35
• Matsakaicin ɗorewa: ~ 2.2 CTL maki a kowane mako
• Ci gaban TSS na mako-mako: 350 → 385 → 420 → 455 → 490 → 525 → 560 → 595
• Tare da makwanni na dawowa: Cimma maƙasudin CTL tare da buffer don taper

Amfani da TSB don Lokacin Aiki

TSB yana annabta shirye-shiryen horarwa mai wahala ko tsere:

Aikace-aikace masu amfani:

• Jadawalin motsa jiki na maɓalli lokacin TSB shine -5 zuwa +5
• Idan TSB ya faɗi ƙasa -20, la'akari da ƙarin ranar hutu
• Manufar TSB na +15 zuwa +25 don tseren raga
• Idan TSB ya wuce +25 tsakiyar kakar, ƙara nauyin horo

Gudanar da Taper tare da TSS

Ma'auni na TSS suna haɓaka taper: kula da dacewa (CTL) yayin da suke watsar da gajiya (ATL) zuwa mafi girman tsari (TSB).

Misalin Marathon na Mako 2:

CTL yana sauke maki 7 kawai (8%) yayin da ATL ya faɗi maki 58 (66%), yana haifar da kyakkyawan yanayin ranar tsere.

Ƙara koyo game da dabarun taper a cikin mujagorar lokaci-lokaci.

Kuskuren TSS gama gari

1. Neman Lambobin TSS

Matsala:Kula da TSS azaman maki don haɓakawa maimakon kayan aikin gudanarwa.

Me yasa ba daidai ba:Ƙarin TSS ba koyaushe ya fi kyau ba. Matsanancin TSS ba tare da isassun murmurewa ba yana haifar da overtraining, rauni, da raguwar aiki.

Magani:Yi amfani da TSS don tabbatar da isasshen kuzari yayin mutunta buƙatun dawowa. Abubuwan inganci fiye da yawa.

2. Yin watsi da Rarraba Ƙarfi

Matsala:Buga maƙasudin mako-mako TSS tare da yawancin horon "yankin launin toka" Zone 3.

Me yasa ba daidai ba:500 mako-mako TSS daga galibin aikin Zone 3 yana haifar da sakamako mafi muni fiye da 500 TSS tare da daidai 80/20 rarraba. Kuna tara gajiya ba tare da isassun ƙarfin horo ko sauƙi ba.

Magani:Bi TSS ta yanki. Tabbatar cewa 75-85% ya zo daga saurin gudu, tare da aiki tuƙuru da gaske (Yanki na 4-5).

3. Rapid CTL Ramping

Matsala:Haɓaka CTL da maki 10+ a kowane mako don "kama" kan dacewa.

Me yasa ba daidai ba:Haɗuwa da nama mai haɗawa ya zama karbuwa na zuciya da jijiyoyin jini. Mai sauri TSS yana ƙaruwa haifar da rauni ko da kun ji aerobically shirye don kaya.

Magani:Iyakance CTL yana ƙaruwa zuwa maki 5-8 a kowane mako. Haɗa makonnin dawowa kowane 3-4 makonni.

4. Yin watsi da Martanin Mutum

Matsala:Bin jagororin TSS na gabaɗaya ba tare da daidaitawa don ƙarfin dawo da mutum ɗaya ba.

Me yasa ba daidai ba:Farfadowa ya bambanta da shekaru, tarihin horo, ingancin barci, damuwa, da kwayoyin halitta. A Makon 500 TSS na iya zama cikakke ga mai gudu ɗaya kuma mai ƙarfi ga wani matakin ƙarfin iri ɗaya.

Magani:Yi amfani da jagororin TSS azaman wuraren farawa. Kula da aiki, barci, kuzari, da bugun zuciya mai hutawa. Daidaita makasudin TSS dangane da martanin mutum ɗaya.

5. Ƙimar Ƙimar TSS na waje

Matsala:Dogaro da ƙididdigar smartwatch TSS ba tare da fahimtar hanyoyin lissafi ba.

Me yasa ba daidai ba:Yawancin agogo suna amfani da algorithms na mallaka waɗanda ba su daidaita da daidaitaccen TSS ba hanya. Wasu sun wuce gona da iri, wasu kuma suna raina. Ƙididdigar da ba ta dace ba ta sa bin diddigin abin ya zama abin dogaro.

Magani:Yi amfani da madaidaicin hanyar ƙididdigewa bisa CRS ko takin kofa. MurTSS kalkuletayana amfani da ingantattun hanyoyin don daidaito, daidaito sakamako.

6. Kwatanta TSS Tsakanin Masu Gudu

Matsala:Ɗaukar daidai TSS yana nufin daidaitaccen ƙarfin horo ga masu gudu daban-daban.

Me yasa ba daidai ba:TSS yana da alaƙa da kowane kofa. Aikin motsa jiki na 100 TSS don ƙwararren mai gudu (misali, mintuna 60 a 5:30/mil ƙofa taki) ya bambanta sosai daga 100 TSS don mai gudu na nishaɗi (60) Minti a 9:00/mil ƙofa).

Magani:Yi amfani da TSS kawai don kwatanta kai akan lokaci. Kar a taɓa kwatanta cikakkiyar ƙimar TSS tsakanin 'yan wasa.

7. Yin watsi da damuwa mara Gudu

Matsala:Sarrafa TSS daidai amma yin watsi da damuwa na rayuwa, buƙatun aiki, da abubuwan da ba sa gudu.

Me yasa ba daidai ba:Jimlar damuwa (ba kawai damuwa na horo ba) yana ƙayyade bukatun dawowa da yi. Babban damuwa na rayuwa + babban TSS = overtraining.

Magani:Rage makasudin TSS yayin lokacin rayuwa mai tsananin damuwa. Saka idanu HRV, ingancin barci, da gajiya na zahiri. Daidaita horo bisa jimlar nauyin damuwa, ba kawai TSS ba.

Tambayoyin da ake yawan yi

Maganar Kimiyya

Hanyar Makin Maki na Koyarwa da ra'ayoyin da aka gabatar a cikin wannan jagorar sun dogara ne akan bincike-bincike na tsara a ciki motsa jiki physiology da kimiyyar wasanni: