Thola izinzuzo zokuphakamisa ukusebenza kwakho ngebhayisikili yangaphakathi
Uma kuziwa ezemidlalo ezithile neminye imisebenzi yezemidlalo, igama lamandla livame ukujikijela ngokuzungezile ngokubhekiselele ekusebenzeni komuntu. Wake wayeka ukucabangela ukuthi kusho ukuthini ngempela? Futhi kusho ukuthini amandla kumongo webhayisikili wangaphakathi ?
Ngabe 'Amandla' asho ukuthini ku-Indoor Ekubuyiseleni?
Abanye abantu bachaza amandla njengamanani omsebenzi owenzayo noma inani lamandla owenzayo ngesikhathi esinikeziwe ngenkathi uhamba ngebhayisikili.
Kodwa akusilo lokho okulula. Uma kuziwa ngebhayisikili yangaphakathi, kusiza ukucabanga ngamandla ngokwalesi sibalo:
Qinisekisa x Velocity = Watts
Ngamanye amazwi, amandla anquma ukuthi kunzima kangakanani (noma ukuthi kunamandla kangakanani) nokuthi ukusheshisa (ngukuphi ukuhamba noma i-cadence noma yikuphi ukuvinjelwa) umqhubi wamabhayisikili usebenzisa ukucindezela kwamakhansela ukuwagcina ephenduka.
- Amagesi ahlinzeka amandla noma ukumelana.
- I-Velocity ilinganiswa njenge-cadence (noma ama-RPM, ukubuyekezwa ngomzuzu).
- Amandla alinganiswa kuma-watts, okuyisilinganiso sokuzivocavoca kwakho ngesikhathi sangempela (ubukeka ngenye indlela, ngumkhiqizo wokulinganisa amandla).
Izindlela Zomuntu ngamunye
Ukukhishwa kwamandla kuyahluka kakhulu kusuka kumuntu oyedwa webhayisikili wangaphakathi kuya kwesinye, ngisho nangomunye umqhubi wangaphandle (wangaphandle) ohamba ngebhayisikili kuya kwenye. Ngakho ukuqhathanisa amandla okuguquguquka kwamandla kusuka kumgibeli oyedwa kuya kwenye akubalulekile.
Ukulinganisa nokulandela amandla okukhipha amandla akho kungakutshela ukuthi usebenza kanzima nokuthi yini osuyifezile ngesikhathi sokuqeqeshwa okunikeziwe, ngabe ukusebenza kwakho nokuthuthuka kuyaqhubeka ngokuhamba kwesikhathi, nokuthi yini okufanele uyenze ngokuqhubeka nokuqina.
Amanye amakhompiyutha asemabhayisikili ahlukene angaphakathi anikeza izinyathelo zokukhishwa kwamandla, ngokuvamile ngokwezame, kepha kukhona okuhlukile.
Amabhayisikili e-Flywheel, isibonelo, sebenzisa imitha ye-Torq, elinganisa umzamo ongakanani owenzayo ngokusezingeni lokumelana nebhayisikili kanye nesivinini ohamba ngaso (lokhu kuboniswa kwi- Torqboard ku-studio , kodwa kuphela uma ukhetha ukwabelana ngezibalo zakho).
Ngokuphambene nalokho, amabhayisikili ase-Indoor Cycling Group IC7 asebenzisa uhlelo lokuqeqesha "Umqeqeshi Ngombala" ukuze akhombise ukuthi yikuphi indawo yamandla ibhasikidi egibela: I-White imelela kakhulu ukukhanya, okwesibhakabhaka kukhanya kancane, okuluhlaza kunomthelela, kuluphuzi kunzima futhi kubomvu kubonakala amandla amakhulu. Lezi zindawo zithandwa ngumuntu ngamunye, futhi zingakwazi ukuxhunyaniswa namatts kanye namandla okusebenza omuntu wokuvala (FTP, amandla amakhulu kunawo wonke umuntu angase asekele kancane isikhathi esithile eside-athi, imizuzu engu-60), noma kuye isilinganiso senhliziyo kanye namaphesenti wezinga eliphezulu lenhliziyo (MHR).
Ukwenza Indlela Yakho
Uma amabhayisikili angaphakathi ongayisebenzisi awunayo imitha yamandla, ungayithukumezi. Ungabeka lezi zimiso ukukusebenzela ngokudala uhlelo lwakho lwezinombolo zamandla ezinombolo, ngokuya kwenani lakho lenhliziyo, inani lokumelana nebhayisikili, nesantya noma isivinini sakho.
- I-Zone 1 yayizoba lula kakhulu.
- I-Zone 2 yayizoba lula.
- I-Zone 3 ingaba ingqikithi.
- I-Zone 4 yayizoba nzima kakhulu.
- I-Zone 5 izobonisa umzamo wakho omkhulu.
Nganoma iyiphi imitha yamandla, ukukhipha amandla okukhipha amandla akho futhi ukuwasebenzisa ukuze uqhube imizamo yakho ngesikhathi sokugibela ibhayisikili yangaphakathi kungakusiza ukuqapha ukusebenza kwakho ngokuqondile nangokwehluleka kunalokho, ukuthi, ukunaka izinga lakho lokuzikhandla okubonakalayo .
Kulula nje, izinyathelo zokukhishwa kwamandla wakho zikunikeza ukuphendula okuvamile, okuqhubekayo okungakusiza ulungise indlela yakho noma isu futhi uthuthukise ikhono lakho lokukhuphuka emagqumeni ngamandla, amandla kanye nesivinini. Futhi kungakusiza ukuthi uphumelele nge-sprints nezivivinyo zesikhathi, nge-pacing engcono, futhi usheshe uphume emphakathini ngesikhathi sokuhlaselwa.
Ngaphezu kwalokho, kungakusiza ukwakha amandla omlenze wezinhlobo ezihlukahlukene zokugibela nezinselele.
Amathiphu Wokuthuthukisa Amandla Wakho
Khumbula ukuthi ukuze ukwandise amandla okukhipha amandla akho, kusiza ukuhlakulela ukushaywa okuqinile, okubushelelekayo okuhambayo lapho imilenze yakho yombili iqhaza khona.
Ukwandisa amandla okukhipha amandla nokukhulisa ukusebenza kahle kwemishini kuxhomeke ekubeni nokuqina kwemisipha ephezulu phezulu nangaphansi komjikelezo wokuhamba, ngokusho kwesifundo se-2015 esivela ku-Simon Fraser University eCanada.
Uma ukwakhiwa nokugcina amandla, kubuye kusize ukusebenzisa ama-bouts wokutakula ngokuhle ngezikhathi ezithile: Ukululama okusebenzayo (lapho uhamba khona kancane) phakathi kwe-sprints kuvumela ukuba abashayeli bamabhayisikili balondoloze isilinganiso esiphezulu samandla uma kuqhathaniswa nokuphumula okuncane (njengokungenjalo, ukuphumula) lapho izinyathelo eziningana zokuhamba ngebhayisikili zenziwa ngokulandelana ngebhayisekili, ngokusho kwesifundo se-2014 esivela eMarywood University ePennsylvania.
Ekugcineni, ukuqeqeshwa kwamandla kungakusiza ukuba ubeke imigomo engaguquki futhi ulinganise ukuthuthukiswa kwezinga lakho lokuzivocavoca, njengoba ukwazi ukusekela kangcono amandla okukhipha isikhathi eside.
Ngokwesibonelo:
- Ungakwazi ukufaka amandla okukhipha amandla akho ngama-watts angu-25 ngezikhathi ezingu-20, bese uhamba ngezikhathi ezingu-30, kancane kancane wakha kuze kube isikhathi eside.
- Noma, ungazama ukugcina isisindo sakho ku-watts ngokumelene nokulingana okunzima ngokulinganayo kwesikhathi esithile (mhlawumbe imizuzu engu-20), futhi kancane kancane zama ukwandisa ama-watts akho izikhathi ezingu-1.25 ngesisindo sakho izikhathi ezingu-1.5 ubukhulu besilinganiso sakho.
Ukukwazi ukufezekisa noma yikuphi kwalezi zilinganiso kuyinto eyenzekayo!
Njengoba ushintsha umthwalo wakho womsebenzi ngokungeza ukuphikisa, ukwandisa ijubane lakho noma ukwandisa ama-watts akho aphakathi nesikhathi sokuhamba, uzophinde uhlakulele ukuqwashisa komzimba, ukuqonda kahle ukuthi umzimba wakho uzizwa kanjani ekuhambeni ngaphansi kwezimo ezahlukene. Ngokugxila kulezi zici zamandla akho okuhlukumezeka, uzothola ngokugcwele ngokugcwele ukuthi umzimba wakho ungenzani , okufanayo nakanjani.
Imithombo:
Indlela Yokusebenzisa Amandla Ngaphakathi Kokuhamba Ngesiyingi "nguKrista Popowych, IDEA Health & Fitness Association, uJanuwari 22, 2014
"Ukuhamba ngebhayisikili yangaphandle Ukusebenzisa Izimiso Zokuqeqesha Amandla" Ngomqeqeshi we-Triathlon Warrior, ngo-Okthoba 2013