Kana uri kutanga kupinda munyika yekutasva mabhasikoro uchishandisa data, pane mukana wekuti wakanzwa nezvenzvimbo dzekudzidzira. Muchidimbu, nzvimbo dzekudzidzira dzinoita kuti vatyairi vemabhasikoro vakwanise kugadzirisa mamiriro emuviri wavo, uye, vozoburitsa mhedzisiro inoshanda kubva panguva yavanenge vari pachigaro.
Zvisinei, nemaitiro akawanda enzvimbo dzekudzidzira aripo - anosanganisira kurova kwemoyo nesimba - uye mazwi akadai seFTP, sweet-spot, VO2 max, uye anaerobic threshold anowanzo shandiswa, kunzwisisa nekushandisa nzvimbo dzekudzidzira zvinobudirira kunogona kuoma.
Hazvifanirwe kudaro, zvakadaro. Kushandisa nzvimbo kunogona kurerutsa kurovedza muviri kwako nekuwedzera chimiro pakutasva kwako, zvichikugonesa kunatsiridza nzvimbo chaiyo yekurovedza muviri yaunoda kuvandudza.
Uyezve, nzvimbo dzekudzidzira dziri nyore kusvika kupfuura kare, nekuda kwekuwedzera kwemitengo yevataridzi vekurova kwemoyouye magetsi ekuyera uye kufarirwa kuri kukura nekukurumidza kwevarairidzi vakangwara uye maapplication akati wandei ekudzidzira mukati.
1.Ndeapi nzvimbo dzekudzidzira?
Nzvimbo dzekudzidzira inzvimbo dzine simba rinoenderana nemaitiro emuviri mumuviri. Vatyairi vemabhasikoro vanogona kushandisa nzvimbo dzekudzidzira kunanga shanduko dzakati, kubva pakuvandudza kutsungirira nekudzidziswa kwebase kusvika pakushanda pakukwanisa kutanga kumhanya nesimba rakawanda.
Kusimba ikoko kunogona kuonekwa uchishandisa kurova kwemoyo, simba, kana kunyange 'kunzwa' (kunozivikanwa se'chiyero chekushanda nesimba'). Semuenzaniso, chirongwa chekudzidzira kana kurovedza muviri zvingada kuti upedze nguva dziri mu 'zone three'.
Hazvisi zvekungomhanyisa mafambiro ako chete, asi kushandisa nzvimbo dzekudzidzira kuchaita kuti usashande nesimba pakufamba uchidzoka kana kuti paunenge uchizorora pakati penguva.Nzvimbo dzako dzekudzidzira ndedzemunhu oga uye dzinoenderana nezera rako rekurovedza muviri. Zvinogona kuenderana ne 'nzvimbo yechitatu' yemutyairi mumwe zvichasiyana kune mumwe.
2. Ndezvipi zvakanakira kushandisa nzvimbo dzekudzidzira?
Nzvimbo dzekudzidzira dzine mabhenefiti akawanda, zvisinei nekuti uri mutsva mukudzidziswa kwakarongeka here kana kuti uri nyanzvi yekuchovha bhasikoro.
"Kana uchikurudzirwa kuona kuti unogona kubudirira sei, zvakakosha kuti uve nehurongwa muchirongwa chako uye utevedzere sainzi," anodaro Carol Austin, chiremba uye aimbove mukuru wekutsigira mashandiro eTeam Dimension Data.
Nzvimbo dzekurovedza muviri dzinokutendera kuti utevedzere nzira yakarongeka uye chaiyo yekurovedza muviri, zvichikugonesa kunanga nzvimbo dzakati dzekurovedza muviri wako uye kugadzirisa basa rako kuti usanyanya kurovedza muviri uku uchikubatsira iwe kana mudzidzisi wako kuti utarise kufambira mberi kwako nekufamba kwenguva.
Kudzidzira uchishandisa nzvimbo dzako inzira inobatsira vose kuti kurovedza kwako kurambe kwakaringana uye kwakanangana panguva imwe chete. Kushandisa nzvimbo dzekudzidzira kunobatsirawo kuona kuti kufamba kwako kwekupora - kana nguva dzekupora pakati penguva dzakasimba - zviri nyore zvakakwana kuti muviri wako uzorore uye ugone kuchinjika nebasa rauri kuita.
3. Nzira nhatu dzekushandisa nzvimbo dzako dzekudzidzira
Kana wapedza bvunzo yesimba kana kurova kwemoyo uye wawana nzvimbo dzako, unogona kuishandisa nenzira dzakasiyana-siyana kuti uzive uye uongorore kudzidziswa kwako. Yeuka kuti purogiramu yekurovedza yakanakisisa inorongwa zvichienderana nehupenyu hwako, zvisungo zvezuva nezuva, uye zvinangwa zvekutasva bhiza.
● Gadzira hurongwa hwako hwekudzidzisa
Kana uri kugadzira hurongwa hwako hwekudzidzira pane hwakatarwa neapp kana mudzidzisi, edza kusanyanya kufunga nezvazvo. Ndapota zvichengetedze zviri nyore.
Edza kutarisisa 80 muzana yezvidzidzo zvako zvekudzidzisa (kwete nguva yese yekudzidziswa) pamabasa ari nyore anoshandiswa munzvimbo dzekudzidzira dzakaderera (Z1 neZ2 kana uchishandisa modhi yenzvimbo nhatu), uye enda kuZ3 chete kana kupfuura mwero wako weanaerobic kune makumi maviri muzana asara ezvidzidzo.
● Nyorera kuti uwane chirongwa chekudzidzisa
Mapurogiramu ekudzidzisa epamhepo anogonawo kushandisa nzvimbo dzako kugadzira maekisesaizi akagadzirirwa iwe pachako.
Kutevera hurongwa hwekudzidzisa kuri nyore kupfuura kare, nehurongwa hwakasiyana-siyana hwekudzidzisa hune hurongwa hwakagadzirwa hwekufamba nebhasikoro mumba. Mapurogiramu iwayo anosanganisira Zwift, Wahoo RGT, Rouvy, TrainerRoad, uye Wahoo System.
Iyo X-Fitness app inogona kubatanidzwa kune akasiyana-siyana kurova kwemoyo uye cadence sensor yeCHILEAF, iyo inogona kutarisa data rekurova kwemoyo, kumhanya uye cadence panguva yekutyaira bhasikoro munguva chaiyo.
App yega yega inowanzopa zvirongwa zvekudzidzisa zvine chinangwa chakasiyana-siyana kana kuvandudza kugwinya kwemuviri. Ichaonawo hutano hwako hwepakutanga (kazhinji nebvunzo yeFTP kana yakafanana), gadzirisa nzvimbo dzako dzekudzidzira uye gadzirisa maekisesaizi ako zvinoenderana nazvo.
● Ita zvinhu zvishoma nezvishoma
Kuziva nguva yekuzorora ndicho chinhu chakakosha pachirongwa chekudzidzira chero chipi zvacho. Pamusoro pezvose, kana uchizorora uye uchipora, unogona kugadzirisa wodzoka wakasimba.Shandisa nzvimbo dzako dzekudzidzira kutungamira kupora kwako uye kuedza kwako - kungave nguva dzekuzorora pakati penguva dzekuzorora kana panguva yekufamba kwekudzoka.
Zviri nyore kwazvo kuita zvinhu zvakanyanya kana wakagadzirirwa kuzorora. Uye kana ukakanganwa kupora wobva waenderera mberi usina kuzorora, unogona kuneta zvachose.
Nguva yekutumira: Kubvumbi-12-2023
