Nhau - Mashandisiro Emoyo Rate Uye Masimba Enzvimbo Kukurumidza- Kutevera Kudzidziswa Kwako

Kana iwe uri kutanga kupinda munyika yekutasva nedata, mikana iwe unenge wanzwa nezvenzvimbo dzekudzidzira. Muchidimbu, nzvimbo dzekudzidzira dzinoita kuti vatyairi vemabhasikoro vatarise kuchinjika kwemuviri uye, vobva vaburitsa mhedzisiro inoshanda kubva panguva muchisharo.

Zvisinei, nemhando dzakawanda dzekudzidzira nzvimbo dziri kunze uko - dzinofukidza zvose kurova kwemwoyo nesimba - uye mazwi akadai seFTP, sweet-spot, VO2 max, uye anaerobic threshold anowanzovharwa pamusoro, kunzwisisa uye kushandisa nzvimbo dzekudzidzira zvinobudirira zvinogona kuoma.

Izvozvo hazvifaniri kudaro, zvisinei. Kushandisa nzvimbo kunogona kurerutsa kudzidziswa kwako nekuwedzera chimiro pakukwira kwako, zvichikugonesa kukwenenzvera iyo chaiyo nzvimbo yekusimba yaunoda kuvandudza.

Zvakare, nzvimbo dzekudzidzira dzinowanikwa zvakanyanya kupfuura nakare kose, nekuda kwekuwedzera kugona kwema monitors emoyouye mamita emagetsi uye kukurumbira kuri kukurumidza kwevarairidzi vakangwara uye akati wandei ekudzidzira emukati maapplication.

Mashandisiro Emashandisirwo eMwoyo Uye Nzvimbo dzeSimba Kumhanyisa Kumhanyisa Kudzidzisa Kwako 7

1.Ndeipi nzvimbo dzekudzidzira?

Nzvimbo dzekudzidzira inzvimbo dzakasimba dzinoenderana nemaitiro emuviri mukati memuviri. Vatyairi vemabhasikoro vanogona kushandisa nzvimbo dzekudzidzira kunanga magadzirirwo chaiwo, kubva pakuvandudza kutsungirira nekudzidziswa kwepasi kusvika pakushanda pakugona kuvhura max-simba sprint.

Iwo masimba anogona kutariswa uchishandisa kurova kwemoyo, simba, kana kunyange 'kunzwa' (inozivikanwa se'mwero wekufungidzira kusimba'). Semuyenzaniso, chirongwa chekudzidzisa kana kurovedza muviri kungangoda kuti upedze nguva mu'zone yetatu'.

Hazvisi zvekungomhanyisa kuedza kwako, zvakadaro. Kushandisa nzvimbo dzekudzidzisa kunovimbisa kuti hausi kushanda zvakanyanya pakukwira kukwira kana kana uchizorora pakati penguva.Yako chaiyo yekudzidzira nzvimbo ndeyako iwe uye yakavakirwa padanho rako rekusimba. Izvo zvinogona kuenderana ne'zoni yetatu' kune mumwe mutasvi zvichasiyana kune mumwe.

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2. Ndezvipi zvakanakira kushandisa nzvimbo dzekudzidzira?

Nzvimbo dzekudzidzira dzine mabhenefiti akati wandei, zvisinei nekuti uri mutsva pakudzidziswa kwakarongeka kana mutyairi wemabhasikoro.

"Kana iwe uchikurudzirwa kuti uone kunaka kwaungawana, saka zvakakosha kuve nechimiro muchirongwa chako uye uchitevera sainzi," anodaro Carol Austin, chiremba wezvekurapa uye aimbova mukuru webasa rekutsigira kweTeam Dimension Data.

Kusimba nzvimbo dzinokutendera iwe kuti uteedzere yakarongeka uye yakanyatso nzira yekudzidziswa, ichikugonesa kunanga dzakananga nzvimbo dzekusimba kwako uye kutonga mutoro wako webasa kudzivirira kuwandisa uchikubatsira iwe kana murairidzi wako kuona mafambiro ako nekufamba kwenguva.

Kudzidzira uchishandisa nzvimbo dzako ndiko kukunda-kukunda mamiriro ayo anochengeta kudzidziswa kwako kwakadzikama uye kwakananga panguva imwe chete. Kushandisa nzvimbo dzekudzidzisa kunobatsirawo kuve nechokwadi chekukwira kwako kukwira - kana nguva dzekudzoreredza pakati pehupamhi-yakanyanya kupindirana - zviri nyore zvakakwana kubvumidza muviri wako kuzorora uye kujairana nebasa rauri kuisa.

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3. Nzira nhatu dzekushandisa nzvimbo dzako dzekudzidzira

Kana uchinge wapedza simba kana chiyero chemoyo uye wawana nzvimbo dzako, unogona kuzvishandisa munzira dzinoverengeka kuzivisa uye kuongorora kudzidziswa kwako. Rangarira kuti yakanakisa kudzidzisa hurongwa yakarongedzwa kutenderedza hupenyu hwako, zvisungo zvemazuva ese, uye zvibodzwa zvekukwira.

● Gadzira chirongwa chako chekudzidzisa

Kana iwe uchigadzira chirongwa chako chekudzidzisa kwete chakatemwa neapp kana murairidzi, edza kusafunga nezvazvo. Ndapota zvichengetedze zviri nyore.

Edza kutarisa 80 muzana yezvikamu zvako zvekudzidzisa (kwete iyo yakazara nguva yekudzidzira) pakuedza kuri nyore kunoshandiswa munzvimbo dzakaderera dzekudzidzira (Z1 neZ2 kana uchishandisa matatu-zone modhi), uye chete enda muZ3 kana pamusoro pechikumbaridzo chako cheanaerobic. kwezvikamu makumi maviri zvasara zvezvikamu.

● Nyorera chirongwa chekudzidzisa

Pamhepo kudzidzisa maapplication anogona zvakare kushandisa nzvimbo dzako kugadzira maekisesaizi-akagadzirwa.

Kutevera chirongwa chekudzidzisa kuri nyore kupfuura nakare kose, neyakasiyana siyana yekudzidzisa maapplication anopa akagadzirira-akagadzirwa zvirongwa zvemukati bhasikoro. Iwo maapplication anosanganisira Zwift, Wahoo RGT, Rouvy, TrainerRoad, uye Wahoo System.

Iyo X-Fitness app inogona kubatana kune akasiyana kurova kwemoyo uye cadence sensor yeCHILEAF, iyo inogona kutarisa yemoyo data uye kumhanya uye cadence panguva yekuchovha bhasikoro munguva chaiyo.

Imwe neimwe app inowanzopa zvirongwa zvekudzidzisa zvinonangana nemhando yezvinangwa kana kuvandudzwa kwekusimba. Ivo zvakare vanosimbisa yako yekutanga kusimba (kazhinji neFTP bvunzo kana yakafanana), gadzira nzvimbo dzako dzekudzidzira uye gadzirisa maekisesaizi ako zvinoenderana.

● Enda zviri nyore

Kuziva nguva yekuenda nyore ndiyo yakakosha kune chero chirongwa chekudzidzisa. Mushure mezvose, paunenge uchizorora uye uchipora, unogona kugadzirisa uye kudzoka wakasimba.Shandisa nzvimbo dzako dzekudzidzira kutungamira kupora kwako uye kuedza kwako - ingave iyo nguva yekuzorora pakati penguva kana panguva yekudzoreredza.

Zviri nyore kwazvo kuenda zvakanyanya kana iwe uchinge uchinge uchinge wakazorora. Uye kana ukakanganwa kupora uye kusunda pasina kuzorora, unoisa pangozi yekutsva zvachose.